Ibiryo byimboga byamenyekanye kubuzima bwayo, ibidukikije n'imibereho myiza. Isoko ryerekana ibikomoka ku nkomoko y'ibimera, uhereye ku mata gusimburwa na foromaje ya vegan, harimo n'amavuta y'imboga. Amavuta ashingiye kumbo, nanone yitwa Amavuta ya Vegan, ni umusimbura w'amavuta adashidikanywaho, ahanini aboneka mu kuvanga amazi n'amavuta y'amazi y'imboga, nka Olive, Avoka, Coconut cyangwa guhuza peluteni cyangwa guhuza peluteni cyangwa guhuza pelutoniya.
Ibicuruzwa akenshi birimo ibintu byinyongera, nkumunyu, eyulsiefiers, ibiryo hamwe nibiryo bisanzwe cyangwa ibihimbano kugirango bisa nuburyohe namavuta ya cream. Nubwo bisa nkaho bisa na margarine, itandukaniro nyamukuru nuko margarine irashobora kuba irimo ibicuruzwa bike byamata, mugihe amavuta ashingiye kumbo adafite ibikomoka ku nyamaswa. Nkuko bigenda amavuta adafite amavuta menshi, urashobora kwibaza niba ari ingirakamaro mubuzima. Iyi ngingo ivuga ku gaciro k'imirire y'amavuta ashingiye ku mboneza, ibyiza byabo n'ibibi, ndetse no kugereranya kwabo n'amavuta nyayo.
Ibiryo
Kubera ko ahabwa amavuta ahanini, amavuta ashingiye kumbo, nk'amategeko, akubiyemo karori nyinshi n'abitanya. Ni ngombwa kumenya ko ibintu byintungamubiri, cyane cyane ibigize acide yibinure, amavuta yimboga arashobora gutandukana bitewe n'ubwoko bwamavuta bukoreshwa hamwe ninyongera.
Urashobora kongeramo ibirungo kumavuta yimboga kuburyohe
Ifoto: Ibisobanuro.com.
Ibyiza
Kubera ko amavuta ashingiye kumboga akozwe mu mavuta y'imboga kandi ntarimo ibicuruzwa by'inyamaswa, gukoresha ibi bicuruzwa bishobora kugira inyungu zimwe ku buzima bwawe n'ibidukikije.
Ibirimo byinshi mubintu bya Mono-Yuzuye
Amavuta yimyanya ni ubwoko bwibintu bidatuje bifite ubumwe bumwe gusa muburyo bwabo bwa fotomico. Bakunze kubikwa kumavuta yimboga n'imbuto. Indyo hamwe nibirimo byinshi byamavuta ya Monsangueted bifitanye isano ninyungu zubuzima bwumutima, kubika isukari yamaraso nuburemere bwumubiri. Mubyukuri, ubushakashatsi bwinshi bwerekanye ko gusimbuza ibinure bya Monon-byuzuye amavuta yuzuye mu ndyo bifitanye isano no kugabanuka mubyago by'umubyibuho ukabije n'indwara z'umutima. Kubera ko amavuta amwe n'ako akomoka kumboga ari isoko agenga ibinure bya mono afite umutekano, nkamavuta ya elayo, amavuta ashingiye kumbo, akubiyemo amavuta menshi ya mono kuruta amavuta ya gakondo.
Ibirimo bike byo guhana
Ugereranije na peteroli isanzwe, amavuta ashingiye kumbo, nk'amategeko, akubiyemo abana badafite agaciro. Nubwo ibyifuzo rusange, ubushakashatsi ntibubonye isano ikomeye hagati yo gukoresha ibinure byuzuye hamwe ningaruka zo kumenyekana ibintu bidakira, nkindwara yumutima cyangwa stroke. Icyakora, ubushakashatsi bwerekanye ko amavuta yuzuye ashobora kongera ibyago by'indwara z'umutima, harimo n'inzego za LDL Cholesterotel (ibibi) kuri Apolipoterol Amavuta yuzuye arashobora kongera ibimenyetso byo gutwika, bifitanye isano no guhura nindwara zidakira. Ku buryo bunyuranye, indyo y'ibimera yari ifitanye isano no kugabanuka mu kaga k'indwara z'umutima n'imitsi n'inflamm. Nubwo hakenewe ubundi bushakashatsi nuruhare rwamavuta yubuzima rusange, birakwiye ko tumenya ko amavuta yinkonga, nka cocout na percout numukindo hamwe namavuta yuzuye. Nkigisubizo, amavuta ya peteroli yimboga arashobora kuba arimo amavuta yuzuye kurusha abandi.
Byiza kubidukikije
Kugabanya ibikomoka ku bicuruzwa by'inyamaswa no kwimurwa kuri gahunda nini y'imirire yahujwe n'inyungu z'ibidukikije no gukoresha ikirere cya Greenhouse no gukoresha ubutaka n'amazi. Isubiramo rimwe ryimigisho 63 ryerekanaga ko inzibacyuho kuva indyo ya gakondo yuburengerazuba kumiterere yimari isanzwe irashobora kugagabanya igabanuka ryibihumyo no gukoresha ubutaka na 20-30%. Ariko, amavuta yintoki, aboneka ahanini ku giti cya Elaeis Guinensis, kimera mu burengerazuba bwa Afurika n'iburengerazuba bw'amajyepfo kandi kirengerwa mu majyepfo y'ibanze, amakimbirane. Yerekanwa ko kwiyongera kw'amavuta bifite ingaruka mbi nyinshi kubidukikije, harimo gutema amashyamba no gutakaza ubusambanyi butandukanye bwinyamanswa. Niba uhangayikishijwe n'ingaruka z'umukinnyi w'imikindo ku bidukikije, menya neza gushakisha ibiryo bitarimo amavuta y'ibiganza cyangwa palmoman.
Gusimbuza byoroshye
Kubera ko ibicuruzwa byinshi bifite uburyohe bumwe kandi bumva mu kanwa, kimwe n'amavuta asanzwe, amavuta yimboga arashobora kuba hafi ya Vegan yo gusimbuza Vegan nigihe cyo guteka. Barashobora kandi kuba ubundi buryo bwiza kumavuta ya cream kubantu bafite ubupfura bwa Lactose cyangwa Ibicuruzwa byamata allergie. Kubera ko ibyo bicuruzwa ari Vegan, birakwiriye kandi kubantu barwaye allergie kumagi, amafi cyangwa mollusks. Ariko, ni ngombwa kumenya ko amavuta afite uruhare runini muburyo bwanyuma kandi uburyohe bwimigati na confectionery bitewe n'amazi yayo nibiranga bidasanzwe. Kubwamahirwe, hari amavuta ashingiye kumbo afite afite ingaruka nkizo mugihe cyo guteka. Niba uteganya gusimbuza amavuta ya vegan hamwe namavuta asanzwe mubitabo, menya neza ko wiga ikirango cyangwa ibicuruzwa bikwiranye.
Ibibi bigomba gusuzumwa
Mugihe ugura amavuta ya cream ku mbuto, ni ngombwa kandi kuzirikana ibishoboka byose, nk'ibyiza by'ibikoresho, Omega-6 Ibirimo n'ibiciro.
Irashobora gutungura cyane. Nko kubindi bitabo byimboga, nka foromal cyangwa vegan foromaje, ibicuruzwa bimwe bikorerwa gutunganya byimazeyo kurusha abandi. Ubushakashatsi bw'ubugenzuzi bwerekanye ko indyo yuzuye ibiryo bitunganijwebwa ibiryo, nk'itegeko, birimo intungamubiri nke kandi zirashobora kongera ibyago byo kwibagirwa no indwara z'umutima. Mugihe ugura amavuta kuruhande rwibuko, shakisha ibicuruzwa bifite amavuta make yo kwezwa cyane kandi udafite inyongeramubano, nkabitunganya, dyes na flavour. Byongeye kandi, nkuko amavuta ashingiye kumboga atarimo intungamubiri zingenzi z'ibintu by'ingenzi, ni ngombwa gukurikiza ibicuruzwa mu buryo bw'ibiri mu rwego rw'imirire mine.
Birashobora kuba hamwe nibirimo byinshi bya omega-6 acide. Usibye ibinure byuzuyemo monon, amavuta menshi yimboga akoreshwa mubicuruzwa bya peteroli ya vegan birimo ibinure byinshi bya polunsat, cyane cyane Omega-6 acide. Omega-6 na Omega-3 ni ubwoko bubiri bwamavuta ya polunsutra ko umubiri wawe udashobora kubyara wenyine. Nkigisubizo, ugomba kubakira nibiryo. Nubwo ubwoko bwombi bwamafaranga ari ngombwa, bwerekanwe ko kurya hamwe nibirimo byinshi bya Omega-6 na 3 bibiri byongera urwego rwo gutwika. Ubushakashatsi bwerekanye ko amavuta yimboga ari imwe mu masoko nyamukuru ya Omega-6 gufata indyo. Kubwibyo, kugirango ukomeze kuringaniza aya mavuta adashidikanywaho, menya buri gihe ushyiramo muri Omega ushyira mu gaciro, nka Chia imbuto, imbuto za flax na peteroli hamwe namavuta yicyatsi. Niba utari ifi ya Vogan, amafi mara, nka salmon na sardine, nabyo ni isoko nziza ya Omega-3.
Birashoboka cyane. Ubundi buryo bwo kubura amavuta ashingiye ku cyaha kiri mu kuba bishobora kuba bihenze kuruta amavuta asanzwe. Mugihe ibirango bimwe bifite ibiciro byinshi byo guhatana, abandi barashobora kuba hafi yamavuta asanzwe. Byongeye kandi, ibirango bimwe biragoye kuruta abandi. Kubwibyo, ukurikije aho uherereye n'ingengo yimari, ibicuruzwa bya peteroli byimboga birashobora kugarukira.
Irashobora kuba irimo allerrungle. Nubwo amavuta yimboga arimboga ari amahitamo meza kubantu bafite allergie kubicuruzwa byamata cyangwa kutihanganira amatara, birashobora kubamo ibindi birego bishoboka. By'umwihariko, ayo mavuta arashobora kuba arimo soya, imbuto yimbaho cyangwa gluten. Niba ufite allergie y'ibiryo, ni ngombwa kugenzura urutonde rwibintu bishoboka.
Ku mavuta yimboga, urashobora guteka ibyombo byinshi.
Ifoto: Ibisobanuro.com.
Ibindi byaha
Nubwo amavuta yimboga yimboga nuburyo bworoshye bwo kwigana uburyohe nuburyo bwiza bwamavuta kuri hejuru cyangwa mugihe cyo guteka, haribindi buryo bwumubiri bwa vegan bwintungamubiri. Kurugero, avoka isukuye ikungahaye kuri vitamine nyinshi zingenzi hamwe na mabuyelt kandi itanga sandwiches na tombora. Irashobora kandi gukoreshwa nkumusimbura wamavuta mugihe utegura ibicuruzwa bya shokora, nka keke. Guteka no guteka, gerageza bumwe muribwo bundi buryo bwiza:
aplessiauce
Avoka
Igitoki.
Pumpkin Puree
Bidafite agaciro amavuta, nka avoka, amavuta ya cocout cyangwa amavuta ya elayo yo gukaza abanza
Gukoresha nka paste kuri toast cyangwa sandwiches, gerageza kimwe muribi bihingwa:
Avoka cyangwa Guacamole
Tahini
Walnut cyangwa Amavuta yimbuto
vegan pesto
Olive Tapenada
Hummus