Amafutha omnqumo angaluhlaza (EVOO) adlule ezimpandeni zawo zesintu ukuze abe isithako esibalulekile kwezobuciko bokupheka besimanje kanye nokudla okunempilo emhlabeni wonke. Ethandwa hhayi kuphela ngokunambitheka kwayo okujulile kodwa futhi nangezinzuzo zayo ezimangalisayo zezempilo, i-EVOO iyinto ebalulekile ekhishini lanoma ngubani onentshisekelo yokupheka izitsha zamafutha omnqumo angaluhlaza noma ukuthuthukisa impilo yakhe ngokwemvelo. Lesi sihloko sihluza umlando othakazelisayo wamafutha omnqumo angaluhlaza, ukuthi yini eyenza ibe yigugu ngokukhethekile, izinzuzo zayo zezempilo, kanye nezicelo zokupheka ezisebenzayo, okuhlanganisa namathiphu okuthosa amafutha omnqumo angaluhlaza ngokuphepha nangempumelelo. Noma ngabe ungumpheki ongumakadebona noma umpheki wasekhaya, ukufunda ngezindlela ezingcono kakhulu zokusebenzisa amafutha omnqumo angaluhlaza kuzokwenza ukupheka kwakho nendlela yokuphila kwakho kube ngcono.

Imvelaphi kawoyela omnqumo ongahluziweyo (extra virgin olive oil) ibuyela emuva emakhulwini eminyaka ezizweni zasendulo zaseMedithera, lapho ukulima iminqumo kwakuyisisekelo sezolimo nesamasiko. Ubufakazi bezinto zakudala bubonisa ukuthi iminqumo yacindezelwa okokuqala ukuze kutholwe uwoyela kusukela eminyakeni engu-5000 BCE, okugcizelela ukubaluleka okujulile komkhiqizo wemvelo. Ezingxenyeni zasendulo zamaGreki namaRoma, uwoyela omnqumo wawungaphezu kokudla nje; wawuyisibonakaliso sengcebo, impilo, nenhlalakahle yomoya. AmaGreki ayewusebenzisa uwoyela omnqumo emikhosini yenkolo nasekuqeqesheni abasubathi, kanti amaRoma ayewuthanda ekuphekeni, ekunakekeleni isikhumba, nasekwelashweni.

Emakhulwini eminyaka, intuthuko ezindleleni zokukhiqiza yaguquka kusukela ezicindezelini zamatshe ezilula kuya emishini yanamuhla yokucindezela abandayo, iqinisekisa ikhwalithi ephezulu nokuhlanzeka kawoyela. Le nqubekela phambili ivumele abathengi banamuhla ukuthi bajabulele uwoyela we-olive ongahluziweyo ogcina zonke izinto zawo zemvelo ezilwa nokuguga nama-flavour, igcina isisekelo selifa layo lasendulo.

Ukuqonda igama elithi “extra virgin” kubalulekile ukuze kuqondwe ukuthi kungani lo uwoyela we-olive umehluka kwezinye. Uwoyela we-olive ongahluziweyo uchazwa ngamazinga aphezulu ekhwalithi, okubandakanya i-acidity ephansi (ngaphansi kuka-0.8%) nokungabi khona kweziphambeko ekunambithekeni noma emoyeni. Ngokungafani nama-olive oils acwengisiwe, i-EVOO ikhiqizwa kuphela ngezindlela zemishini ngaphandle kokwelashwa ngamakhemikhali, igcina ama-antioxidants emvelo kawoyela, amavithamini, nama-polyphenols.

Inqubo yokukhiqiza ihilela ukucindezela izimbotshana ezibandayo ezingeni lokushisa elingaphansi kuka-27°C ukuze kuvinjelwe ukwehla kwezinto zayo ezibucayi. Le ndlela iqinisekisa ukuthi uwoyela uhlanzekile, umusha, futhi ugcwele izinto ezithuthukisa impilo. Ukunambitheka kwe-EVOO kusuka kokujabula notshani kuya ekubeni nomlilo, kuthuthukisa izitsha ezahlukahlukene ngokuyinkimbinkimbi nokujula kwayo.

Enye yezinzuzo ezidumile kakhulu zamafutha omnqumo angaluhlanzekile (extra virgin olive oil) ukuthuthukisa impilo yenhliziyo. Izifundo zesayensi zikhombisa ukuthi ukufaka amafutha omnqumo angaluhlanzekile ekudleni kwakho kusiza ekwehliseni i-cholesterol ye-LDL nomfutho wegazi, kunciphisa ingozi yezifo zenhliziyo nemithambo. Ukuceba kwawo ngamafutha ama-monounsaturated nama-antioxidants kudlala indima ebalulekile ekugcineni imithambo enempilo nokuvimbela ukuvuvukala.

Ngaphezu kwalokho, uwoyela omnqumo ongahluziwe usiza ukusebenza kobuchopho futhi ungavikela ezifweni ezithinta isimiso sezinzwa njengesifo i-Alzheimer's. Lokhu kungenxa kakhulu kuma-polyphenols afana ne-oleocanthal, into enezakhiwo ezinamandla zokulwa nokuvuvukala ezilingisa imiphumela ye-ibuprofen emzimbeni. Le miphumela yokulwa nokuvuvukala nayo iqhuba ukunciphisa ingozi yezifo ezingapheli ezihlobene nokuvuvukala.

Ngaphezu kwalokho, i-EVOO ingaba usizo oluhle ekulawuleni isisindo. Ngokungafani namanye amafutha, kuthuthukisa imetabolism enempilo nokugcwala, kukhuthaza imikhuba yokudla enokulinganisela ngaphandle kokudla amakhalori amaningi. Lokhu kwenza ukusebenzisa uwoyela omnqumo ongahluziwe ekuphekeni kube ukukhetha okuhle kulabo abafuna ukudla okunomsoco nokunambithekayo.

Ukhilimu we-olive ka-extra virgin ukhanya ekhishini, uletha ukunambitheka okuhle kakhulu kuzo zombili izitsha ezinosawoti nezimnandi. Ukuze uthole ukudla okunempilo nokugcwele amandla, zama ukuxuba imifino ehlanganisiwe eyosiwe bese uyinika ukhilimu we-EVOO kakhulu ngaphambi kokuyosiwa; lokhu kuthuthukisa ubumnandi bemifino bemvelo futhi kungeze ukunotha okujabulisayo. Uma uthanda ukudla kwaseMedithera, i-hummus yakudala eyenziwe ngo-extra virgin olive oil inikeza ukuthungwa okukhilimu nokunambitheka okusha okwenza le dipi ethandwayo ibe phezulu.

Kubathandi be-dessert, ikhekhe le-olive oil liyinto eyingqayizivele futhi emanzi egqamisa amanothi ezithelo zikakhilimu namafutha anempilo. Ukusebenzisa i-EVOO ekuphekeni akugcini nje ngokuthuthukisa ukunambitheka kodwa futhi kudala i-crumb ethambile, okwenza kube ukukhetha okuthandwayo kubapheki abanakekela impilo. Lezi zindlela zokupheka zikhombisa ukuthi ukupheka ukhilimu we-olive ka-extra virgin akugcini nje ngempilo—kuyinto yokuzwa ukudla ngendlela enokunambitheka kakhulu.

Ukugcina ikhwalithi nezinzuzo zamafutha omnqumo asekelwe ekuqinisweni, ukugcinwa kahle kubalulekile. Gcina amafutha asekelwe ekuqinisweni endaweni epholile, emnyama kude nokushisa nokukhanya, kungcono ebhodleleni elinsundu noma esitsheni sensimbi engagqwali. Ukuchayeka emoyeni nasekuphumeni kwelanga kwandisa ukubola, okungonakalisa ukunambitheka kwefutha nezinzuzo zokudla okunomsoco. Njalo vala ibhodlela ngokuqinile ngemuva kokusebenzisa ukuze ugcine ubusha.

Uma kukhulunywa ngokupheka, abaningi bayazibuza ngokuthosa amafutha omnqumo asekelwe ekuqinisweni. Naphezu kokungaqondi kahle, amafutha asekelwe ekuqinisweni anomkhawulo wokushisa ophakeme, okwenza afaneleke ezindleleni eziningi zokupheka, kufaka phakathi ukugazinga nokuthosa kancane. Kodwa-ke, ukuthosa okujulile okushisa kakhulu, kuyalulekwa ukusebenzisa amafutha enzelwe le njongo. Ukufaka amafutha asekelwe ekuqinisweni ezindaweni zokugqoka, ama-marinade, nasekuqedeleni kubamba ukunambitheka kwawo okuphelele nezinzuzo zezempilo ngaphandle kokuchayeka ekushiseni ngokweqile.

Uwoyela ongukaputeni ongukaputeni ungukudla okuyigugu okuhlala njalo, okuhlanganisa umlando ocebile, izinzuzo ezinhle kakhulu zezempilo, nokusetshenziswa okuhlukahlukene kwezobuchwepheshe. Kusukela ekukhuthazeni impilo yenhliziyo neyobuchopho kuya ekuthuthukiseni ukunambitheka kwezidlo zansuku zonke, ukusebenzisa uwoyela ongukaputeni ongukaputeni kungashintsha ukudla kwakho nendlela yokuphila. Le ngcebo yemvelo ikhuthaza ubuciko ekhishini futhi isekela impilo ephelele, okwenza kube ukwengeza okufanele esitokisini sakho.

Sikumema ukuthi uzame izindlela zokupheka esabelane ngazo lapha futhi uhlole izindlela ezahlukahlukene zokusebenzisa amafutha omnqumo angaluhlanzekile ekuphekeni kwakho. Ukuthenga imikhiqizo esezingeni eliphezulu kubathengisi abathembekile kuqinisekisa ukuthi ujabulela zonke izinzuzo la mafutha amangalisayo anawo. Ukuze uthole ulwazi olwengeziwe ngekuphila okusezingeni eliphezulu nezixazululo zasekhaya ezintsha, vakashela i-VOLFBAS ku-Ikhaya ikhasi, lapho ukuzinikela kwekhwalithi kanye nobuciko kuhambisana nokufuna kwakho impilo enempilo.