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Olioak »  Elika2o
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Jul 172012
 

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Merkatuan olio mota desberdinak topa ditzakegu: olibena, eguzkilore-olioa, sojarena, artoarena..baina, zeri begiratu behar diogu bata edo beste aukeratzerakoan?

Hauek denak, gure elikaduraren parte izan daitezke, baino badaude desberdintasun ugari beraien nutrizio balio, zentzumen ezaugarri, sukaldeko erabilpen, edo eta osasunari lotutako gaietan. Nahiz eta kaloria gehien daukaten produktuak izan, olioak ezin dira kendu gure eguneroko dietatik; beti kantitate egokietan. Sukalderako oliba-olioa eta hazien olioa erabiltzea da hoberena; honela grasa mota desberdinak (monoinsaturatu, poliinsaturatu eta saturatuak) izango ditugu; gure elikadura orekatua izatea lortuz.

Olio bat berotzean, kea botatzen hasten bada, akroleina izeneko (partikula kantzerigenoak) zati txikiagotan zatitzen ari dela esan nahi du.

Olioak deskonposatzen diren tenperaturak:

 130ºC  mantekila
 140ºC  margarina
 140-160ºC  hazi-olioa
 210ºC  oliba-olioa
 220ºC  kakaguxa-olioa

Hemendik atera dezakegun ondorioa: berotu, labean egin, prejitu, etab.etarako OLIBA OLIOA ezinhobea da.

Sukaldean gabiltzenean, olioa kea botatzen hasten bada, olio hau BOTA egin behar da.

OLIO MOTA DESBERDINAK (1.go presioa hotzean)

OLIBA OLIOA: Kolesterola  eta dentsitate baxuko lipoproteinei lotutako kolesterola (LDL) jaisten ditu, hazien olioek bezala. Dentsitate altuko lipoproteinei lotutako kolesterola berriz (HDL) igotzen du; azken hau gorputzarentzako onuragarria da.

A eta E bitaminak dauzka eta hainbat sustantzia antioxidatzaile. Diabetiko eta hipertentsioa dutenentzako elikagai onuragarria da.

EKILORE OLIOA: Azido linoleiko eta E bitaminan aberatsa.

SESAMO OLIOA: Antikolesterola. Babeserako balio handia duen lezitina dauka, antidepresiboa da; aktibitate intelektualei laguntzen die eta memoria hobetzen du.

SOJA OLIOA: Digestibilitate handia eta aurreko olioaren ezaugarri antzekoak. Gorputzak sintetizatu ezin dituen azido esentzialetan aberatsa (azido alfalinolenikoa). EZIN DA FINDUA (refinado) IZAN, kaltegarria litzateke.

KALABAZA-HAZI OLIOA: Propietate farmakologikoak; mineraletan aberatsa eta antiparasitarioa. Azido oleiko eta linoleiko ugari ditu eta hauek gantz azido asegabeak orekatzen laguntzen dute. Prebentzio moduan eta terapeutikoki, goilaratxo bat hartu daiteke egunean, berdura edo zerealekin nahastuta.

KARTAMO OLIOA: Kardoen familiako landare batetik ateratako olioa. Gantz-azido esentzialetan aberatsena (azido linoleikoa). Antikolesterola eta antireumatikoa.

KAKAGUXA OLIOA: Jatorriz Brasildarra. Gantz azido monoasegabe eta gantz azido poliasegabe-en arteko oreka mantentzen duenez, balio nutrizional altua dauka.

LINO OLIOA: Azido alfa-linolenikoan aberatsa: %58. Ireki bezain pronto kontsumitzea komeni da, laister batean txarra jartzen baita.

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