Amavuta yinzabibu akorwa mukanda imbuto zinzabibu (Vitis vinifera L.). Icyo ushobora kuba utazi nuko mubisanzwe ari ibisigisigi byongera umusaruro wa divayi.
Divayi imaze gukorwa, ukanda umutobe mu nzabibu hanyuma ugasiga imbuto inyuma, amavuta akurwa mu mbuto zajanjaguwe. Birashoboka ko bidasanzwe kuba amavuta afashwe mu mbuto, ariko mubyukuri, umubare muto wubwoko bumwebumwe bwibinure uboneka imbere yimbuto zose, ndetse nimbuto n'imboga.
Kuberako yaremye nkibicuruzwa biva muri divayi, amavuta yafashwe araboneka kumusaruro mwinshi kandi mubisanzwe bihenze.
Amavuta yafashwe yakoreshejwe iki? Ntushobora guteka gusa, ariko urashobora no gukoresha amavuta yafashwe kuruhu rwawe numusatsi kubera ingaruka zabyo.
Inyungu zubuzima
1. Hejuru cyane muri PUFA Omega-6s, Cyane Acide Linoleque
Ubushakashatsi bwerekanye ko ijanisha ryinshi rya aside irike mu mavuta yafashwe ari aside linoleque (LA), ubwoko bwamavuta yingenzi - bivuze ko tudashobora kuyikora wenyine kandi tugomba kuyakura mubiryo. LA ihindurwamo aside gamma-linolenic (GLA) tumaze kuyimara, kandi GLA irashobora kugira uruhare mukurinda umubiri.
Hariho ibimenyetso byerekana ko GLA ishobora kugabanya urugero rwa cholesterol hamwe n’umuriro mu bihe bimwe na bimwe, cyane cyane iyo ihinduwe indi molekile yitwa DGLA. Irashobora kandi gufasha kugabanya ibyago byo kwandura amaraso kubera ingaruka zayo zo kugabanuka kwa platine.
Ubushakashatsi bumwe bwasohotse mu kinyamakuru mpuzamahanga cy’ubumenyi bw’ibiribwa ndetse n’imirire ndetse bwagaragaje ko ugereranije n’andi mavuta y’ibimera nk’amavuta y’izuba, byagize akamaro kanini mu kugabanya umuriro no kurwanya insuline ku bagore bafite ibiro byinshi cyangwa babyibushye.
Ubushakashatsi bumwe bw’inyamaswa bwagaragaje kandi ko kunywa amavuta yafashwe byafashaga kunoza imiterere ya antioxydeant no kwerekana imiterere ya aside irike (ubwoko bwamavuta abikwa mu mubiri munsi yuruhu).
2. Isoko nziza ya Vitamine E.
Amavuta yinzabibu arimo vitamine E nyinshi, ni antioxydants ikomeye abantu benshi bashobora gukoresha byinshi. Ugereranije n'amavuta ya elayo, itanga vitamine E.
Ibi ni binini, kubera ko ubushakashatsi bwerekana ko inyungu za vitamine E zirimo kurinda ingirabuzimafatizo kwangirika ku buntu, gushyigikira ubudahangarwa, ubuzima bw'amaso, ubuzima bw'uruhu, ndetse n'ibindi bikorwa byinshi by'umubiri.
3. Ibinure bya Zeru Zeru na Non-hydrogenated
Hashobora kubaho impaka zerekana ibipimo bya acide zitandukanye za fitile nziza, ariko nta mpaka zerekeye ububi bwamavuta ya transit hamwe n’amavuta ya hydrogenated, niyo mpamvu bagomba kwirinda.
Amavuta ya Trans akunze kuboneka mubiribwa bitunganijwe cyane, ibiryo byihuse, ibiryo bipfunyitse hamwe nibiryo bikaranze. Ibimenyetso birasobanutse neza ko ari bibi kubuzima bwacu kuburyo banabujijwe rimwe na rimwe, kandi n’inganda nyinshi nini zikora ibiryo ziyemeje kuva kure kuzikoresha neza.
4. Ugereranije Ingingo Yumwotsi mwinshi
Umwotsi wamavuta cyangwa amavuta yo guteka bivuga aho yaka cyangwa ubushyuhe ibinure bitangira okiside, bigahindura imiterere yimiti muburyo bubi. Intungamubiri zingirakamaro ziboneka mu mavuta adatunganijwe zirangirika iyo amavuta ashyushye - wongeyeho uburyohe burashobora kudashimisha
PUFAs ntabwo isanzwe ihitamo neza muguteka kuko izwiho okiside byoroshye, bigatuma bahinduka "uburozi." Nyamara, amavuta yafashwe afite umwotsi mwinshi ugereranije n'amavuta ya elayo hamwe nandi mavuta ya PUFA.
Hamwe numwotsi wa dogere 421 Fahrenheit, birakwiye guteka ubushyuhe bwinshi, nko guteka cyangwa guteka, ariko birasabwa gukaranga cyane. Kubigereranya, amavuta ya avoka afite umwotsi wa dogere 520, amavuta namavuta ya cocout bifite umwotsi wa dogere 350, naho amavuta ya elayo afite imwe muri dogere 410.
Igihe cyo kohereza: Ugushyingo-17-2023