Mayonnaise: Runtii ma caafimaad darro baa?

Shakhsiyaadka doonaya inay cunto caafimaad leh, xulashada iyo dhexdhexaadku ma ka dhigi karaan majones mid macaan iyo nafaqo leh oo lagu daro cunto karbohaydrayt yar?

Majones Nafaqada

Mayonnaise waxaa loo isticmaalaa cuntooyin kala duwan, oo ay ku jiraan ismaris, saladh tuna, ukunta la shiiday, iyo tartar suugo. Inta badan waxaa loo arkaa mid aan caafimaad qabin, maadaama ay u badan tahay dufan iyo, natiijada, kaloori-cufan. Calories iyo dufanku waxay si dhakhso ah isugu dari karaan marka aan fiiro gaar ah loo yeelan cabbirka qaybta.

Waa maxay?

• Waa isku dhafka maaddooyinka kala duwan.
• Waxay isku daraysaa saliid, ukun jaallo ah, dareere asiidh ah (casaan liin ama khal), iyo iniin khardal ah.
• Maaddooyinka ayaa noqda mid qaro weyn, kareem leh, emulsion joogto ah marka si tartiib ah la isku daro.
• Furaha ayaa ku jira emulsion-ka, oo la isku darayo laba dareere oo aan si dabiici ah u imanayn, taas oo saliidda dareeraha ah u beddesha mid adag.

Sayniska

• Emulsification wuxuu dhacaa marka emulsifier-ka ukunta-ku xidho biyaha-jecel/hydrophilic iyo saliid-jecel / qaybaha lipophilic.
• Emulsifier-ku wuxuu ku xidhaa liin liin ama khal saliidda mana ogola in la kala tago, taasoo soo saarta emulsion deggan. (Viktoria Olsson et al., 2018)
• Majones-ka guriga lagu sameeyo, emulsifiers-yadu waxay u badan yihiin lecithin-ka ukunta ukunta iyo wax la mid ah oo ku jira mustard.
• Noocyada majones-ka ganacsiga waxay inta badan isticmaalaan noocyo kale oo emulsifiers iyo stabilizers ah.

Caafimaadka

• Waxa uu ka kooban yahay waxyaabo caafimaadka kor u qaada, sida Faytamiin E, oo wanaajiya caafimaadka wadnaha, iyo fitamiin K, oo muhiim u ah xinjirowga dhiigga. (USDA, Central Data Data, 2018)
• Waxa kale oo lagu samayn karaa dufan caafimaad qaba sida omega-3 fatty acids, kuwaas oo ilaaliya caafimaadka maskaxda, wadnaha, iyo maqaarka.
• Inta badan waa saliid iyo kaloriin cufan oo dufan badan leh. (HR Mozafari iyo al., 2017)
• Si kastaba ha ahaatee, inta badan waa dufan aan dheregsanayn, taas oo ah dufan caafimaad leh.
• Si aad u ilaaliso yoolalka nafaqada maskaxda ku hay markaad dooranayso majones.
• Shakhsiyaadka ku jira cunto dufanku ku yar yahay ama kaloriin yar, xakamaynta qaybtu waa muhiim.

Oil

• Ku dhawaad ​​saliid kasta oo la cuni karo ayaa loo isticmaali karaa in lagu sameeyo majones, taas oo ka dhigaysa saliidda qodobka ugu weyn ee caafimaadka cuntada.
• Inta badan noocyada ganacsiga waxaa lagu sameeyaa saliid soy ah, taas oo khubarada nafaqeynta qaarkood ay aaminsan yihiin in ay noqon karto dhibaato sababtoo ah heerarka sare ee dufanka omega-6.
• Saliidda Canola waxay leedahay omega-6 ka kooban saliidda soyka.
• Shakhsiyaadka sameeya majones waxay isticmaali karaan saliid kasta, oo ay ku jiraan saliid saytuun ama avokado.

Bakteeriyada

• Welwelka ku saabsan bakteeriyada waxay ka timaaddaa xaqiiqda ah in majones-ka guriga lagu sameeyo inta badan lagu sameeyo jaallo cayriin ah.
• Majones-ganacsiyeedka waxaa lagu sameeyaa ukun la dubay waxaana loo soo saaraa hab ilaalinaya.
• Asiidhka, khalka, ama liin dhanaanta ayaa kaa caawin kara in ay bakteeriyada qaar ka ilaaliso in ay wasakhayso majones-ka.
• Si kastaba ha ahaatee, daraasad ayaa lagu ogaaday in majones-guri ay wali ku jirto bakteeriyada salmonella inkastoo xeryahooda acidic ah. (Junli Zhu iyo al., 2012)
• Sababtan awgeed, qaar ayaa doorbidaya inay ukun ku dhajiyaan 140 ° F oo biyo ah 3 daqiiqo ka hor inta aanad samayn majones.
• Iyadoo aan loo eegin nooca majones, tilmaamaha badbaadada cuntada waa in had iyo jeer la raaco (Waaxda Beeraha ee Maraykanka, 2024).
• Suxuunta majones-ku-salaysan waa in aan looga tagin meel ka baxsan qaboojiyaha in ka badan laba saacadood.
• Majones ganacsi furan waa in lagu kaydiyaa qaboojiyaha ka dib marka la furo oo la tuuro laba bilood ka dib.

Mayonnaise-dufan oo la dhimay

• Nafaqeeyayaal badan ayaa kugula taliya majones dufan yar oo loogu talagalay shakhsiyaadka leh kalooriyo yar, dufan yar, ama cunto beddelasho. (Machadka Daawada (US) ee Guddiga Dhaqangelinta Tilmaamaha Cuntada, 1991)
• Iyadoo majones-ka dufanka yar uu leeyahay kalooriyo yar iyo dufan ka yar majones-ka caadiga ah, dufanka waxaa badanaa lagu beddelaa istaarij ama sonkor si loo hagaajiyo dhadhanka iyo dhadhanka.
• Shakhsiyaadka daawanaya karbohaydraytyada ama sonkorta cuntadooda, hubi calaamadda nafaqada iyo maaddooyinka ka hor inta aanad go'aansan majones sax ah.

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Jirka Isku-dheellitirka: Chiropractic, Fitness, iyo Nafaqada

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tixraacyada

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Saamaynta xoojinta Emulsion-ka ee Dareenka la doortay iyo Qalabka Qoraalka Qalabka ee majones-dufan buuxa. Cuntooyinka (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009

USDA, FoodData Central. (2018). Labbiska majones, ma laha kolestarool. Laga soo celiyay fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Hagaajinta wax soo saarka majones-ka dufanku ku yar yahay iyo kolestaroolka hoose iyadoo loo eegayo naqshadaynta isku dhafan ee dhexe. Joornaalka Sayniska iyo Tignoolajiyada cuntada, 54(3), 591-600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Badbaadada Salmonella ee majones-ka guriga iyo xalalka aashitada sida ay saameeyeen nooca acidulant iyo ilaalinta. Joornaalka ilaalinta cuntada, 75(3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373

Waaxda Beeraha ee Maraykanka. Badbaadada Cuntada iyo Adeegga Kormeerka. (2024). Cuntadu Badbaadiso! Aasaaska Badbaadada Cuntada. Laga soo celiyay www.fsis.usda.gov/fsis-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Machadka Daawada (US). Guddiga Dhaqangelinta Tilmaamaha Cuntada., Thomas, PR, Henry J. Kaiser Family Foundation., & Machadka Qaranka ee Kansarka (US). (1991). Hagaajinta cuntada iyo caafimaadka Ameerika : laga bilaabo talooyinka ilaa ficilka : warbixinta Guddiga Fulinta Tilmaamaha Cuntada, Guddiga Cuntada iyo Nafaqada, Machadka Daawada. Madbacadda Akadeemiyada Qaranka. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/