McKenzie CordellMuddin za mu iya tunawa, man zaitun ya kasance ma'aunin gwal idan ana maganar dafa kitse-don daɗin ɗanɗano da fa'idodin kiwon lafiya duka. Kun ga an kira shi a cikin girke-girke miliyan, kuma saboda kyakkyawan dalili: Yana da laushi amma ba cikakke ba, yana da mai kyau ga zuciyarka kuma Ina Garten yana siyan kayan *mai kyau* a zahiri a dunkule. Don haka yaushe avocado man fetur ya shiga wurin, muna sha'awar sabon dangi (kuma ba wai kawai don muna jin daɗin yanki na avo toast lokaci zuwa lokaci ba). Idan ya zo ga man avocado da man zaitun, daya ya fi lafiya (ko dadi) fiye da ɗayan? Ga abin da muka gano.
Man Avocado vs. Man Zaitun: Menene Bambancin?
Duka man avocado kuma man zaitun marar budurci man kayan lambu ne da ake yin su ta hanyar danna naman 'ya'yan itatuwa daban-daban. (Yep, avocados da zaitun duka suna dauke da 'ya'yan itatuwa.) Dukansu suna da ruwa a cikin dakin da zafin jiki, samuwa a cikin nau'in da ba a tsaftacewa (mai sanyi) da kuma nau'in da aka gyara, kuma, mafi yawancin, kama da farashin.
Bambanci kawai (kuma bayyane) tsakanin man avocado da man zaitun shine cewa an yi su daga 'ya'yan itatuwa daban-daban, kuma man avocado ya dan kadan a launi fiye da man zaitun. Amma abin mamaki, duk da cewa sun fito daga tushe daban-daban, mai yiwuwa ba za ku iya bambancewa daga bayanan abincin su kaɗai ba.
Menene Bayanin Gina Jiki na Avocado Oil?
A cewar hukumar USDA , ga abin da cokali daya na man avocado ya kunsa:
bidiyo na rawa in youtube
Menene Bayanin Gina Jiki na Man Zaitun?
A cewar hukumar USDA , ga abin da cokali daya na man zaitun ya kunsa:
Shin ɗayan ya fi ɗayan lafiya?
Kallon kawai lambobi, avocado da man zaitun sun bayyana kusan iri ɗaya. Mun tambayi masu cin abinci guda biyu masu rijista don auna (ka sani, kawai idan akwai) kuma dukansu suna da irin wannan martani.
tushen bitamin B12 ga masu cin ganyayyaki
Dukansu man avocado da man zaitun sun yi kama da darajar sinadirai kuma suna ba da fa'idodi masu yawa na kiwon lafiya, Brittany Michels, mai rijistar abinci ga Vitamin Shoppe, ta gaya mana. Man zaitun yana ba da ɗan ƙaramin bitamin E, amma yana da mahimmanci a lura cewa ana iya rasa shi lokacin dafa abinci a yanayin zafi.
Rebekah Blakely, kuma mai rijistar abinci mai gina jiki don Vitamin Shoppe, ta yarda: Dukansu man avocado da man zaitun zaɓi ne masu kyau don haɗawa cikin abinci mai kyau. Suna da kwatankwacinsu sosai, dukansu suna ɗauke da matakan kamanni na kitse mai lafiyayyan zuciya da kuma antioxidants. Babban bambanci shine a wuraren hayakin su. (Amma ƙari akan hakan a cikin minti ɗaya.)
Don haka akwai amsar ku: Man avocado ba shi da lafiya fiye da man zaitun, kuma akasin haka. Daga yanayin abinci mai gina jiki, da gaske ba za ku iya yin kuskure ba. Inda zabinku yayi al'amari? Zaɓin ɗanɗano da aikace-aikacen dafa abinci.
Yaya suke dandana?
Kun ga hanyar man zaitun a kantin sayar da: Akwai nau'in jillion. Suna iya ɗanɗanowa daban-daban daga wannan kwalabe zuwa waccan, kama daga herbaceous zuwa gyada zuwa ganyaye, amma gaba ɗaya, ƙarin budurwoyin man zaitun (kwalban zaɓinmu) yana ɗanɗano haske, barkono da kore.
Man avocado, a gefe guda, yana ɗanɗana sosai, da kyau, avocado. Yana da ɗan ciyawa kuma mai laushi sosai, ba shi da sa hannun sa hannun da aka san man zaitun da shi. Wannan ba yana nufin yana da tsaka tsaki ba (kamar man canola), amma yana da kyau a cikin sashin dandano.
To wanne ya kamata ku dafa da shi?
Ka tuna cewa duka abu game da wuraren hayaki? Ga dalilin da ya sa yake da mahimmanci. Wurin hayaki shine zafin da man girki zai daina kyalkyali ya fara shan taba. Wannan ba koyaushe abu ne mara kyau ba (wani lokaci kuna son kwanon rufi mai zafi), amma ya kamata a la'akari. Ku wuce wurin hayaƙi mai nisa kuma mai zai fara karyewa, ɗanɗano ɗanɗano, saki radicals kuma ku kusanci wuta (yikes). Ainihin, yana da ɗanɗano mara kyau kuma sharri ne a gare ku.
Man avocado yana da yanayin zafin hayaki mafi girma fiye da man zaitun, in ji Blakely, kuma man zaitun yana fara rushewa da raguwa a ƙananan zafin jiki. Don zama madaidaici, man avocado mara kyau yana da wurin hayaƙi na kusan 480 ° F, yayin da ƙarin budurwoyin man zaitun yana shawagi a kusa da 350 ° F.
Wannan yana nufin an fi amfani da man zaitun a ɗanyen aikace-aikace (kamar tufafin salati) ko kuma don dafa abinci a ƙananan zafin jiki (kamar yin burodi, farautar mai da gasasshen hankali). Wani abin lura: Michels ya ce ƙarin bitamin E a cikin man zaitun na iya ɓacewa a zahiri lokacin dafa abinci a yanayin zafi mai yawa, don haka yana da mahimmanci musamman don adana EVOO ɗin ku don aikace-aikacen sanyi idan kuna son haɓaka fa'idodin lafiyarsa. Wanne ya fi kyau: baƙar ɓaure da salatin tumatir ko tsirara lemun tsami da kek na man zaitun? (Tambayar dabara.)
jerin fina-finan tarihi na 2014
A gefe guda, man avocado na iya ɗaukar matsakaici-zuwa babban dafa abinci mai zafi, amma har yanzu ba za mu ba da shawarar shi don matsanancin zafi ba (don haka ba a soya ko soya mai zurfi, Ok?). Yana haskakawa a cikin sautés, yana da kyau don gasa kayan lambu kuma ana iya gasa shi da shi. Da farko, muna amfani da namu don yin wannan chargrilled broccoli.
To wane man girki ya kamata ka zaba? Layin ƙasa shine duka man avocado da man zaitun duka zaɓuɓɓukan lafiya ne, cike da abubuwan da ke da kyau-ga-ku da kitse marasa lafiyan zuciya. Zaɓi wanda ya fi dacewa da ku, ya dace da kasafin ku kuma yana aiki tare da girke-girke.
AmazonZabin Edita, Man Avocado
La Tourangelle Avocado Oil
Zabar Edita, Man Zaitun
Brightland Wayarka 100% Karin-Virgin Man Zaitun
LABARI: 9 Lafiyayyan mai dafa abinci (da yadda ake amfani da su)
man kastrol ga gashi
