Mayonnaise: Ṣe Ko Ni ilera gaan?

Fun awọn ẹni-kọọkan ti o fẹ lati jẹ alara lile, ṣe yiyan ati iwọntunwọnsi ṣe mayonnaise jẹ afikun ti nhu ati afikun ounjẹ si ounjẹ carbohydrate-kekere?

Mayonnaise Ounjẹ

Mayonnaise ti wa ni lilo ni orisirisi awọn ilana, pẹlu awọn ounjẹ ipanu, tuna saladi, deviled eyin, ati tartar obe. Nigbagbogbo a ka pe ko ni ilera, nitori pe o sanra pupọ julọ ati, bi abajade, ipon kalori. Awọn kalori ati ọra le ṣe afikun ni kiakia nigbati ko san ifojusi si awọn iwọn ipin.

Ohun ti Se O?

• O jẹ idapọ ti awọn eroja oriṣiriṣi.
• O daapọ epo, ẹyin ẹyin, omi ekikan (oje lẹmọọn tabi kikan), ati eweko.
• Awọn eroja di nipọn, ọra-wara, emulsion yẹ nigbati o ba dapọ laiyara.
• Bọtini naa wa ninu emulsion, apapọ awọn olomi meji ti yoo jẹ bibẹẹkọ kii ṣe papọ nipa ti ara, eyiti o yi epo omi pada sinu ohun to lagbara.

Imọ

• Emulsification ṣẹlẹ nigbati ohun emulsifier – awọn ẹyin yolk – dè awọn omi-ife / hydrophilic ati epo-ife / lipophilic irinše.
• Awọn emulsifier sopọ awọn lẹmọọn oje tabi kikan pẹlu epo ati ki o ko gba laaye Iyapa, producing a idurosinsin emulsion. (Viktoria Olsson et al., Ọdun 2018)
• Ni mayonnaise ti ile, awọn emulsifiers jẹ pataki lecithin lati inu ẹyin ẹyin ati iru eroja kan ninu eweko.
• Awọn ami iyasọtọ mayonnaise ti iṣowo nigbagbogbo lo awọn iru emulsifiers ati awọn amuduro miiran.

Health

• O ni awọn ohun-ini igbega ilera, gẹgẹbi Vitamin E, eyiti o mu ilera ọkan dara si, ati Vitamin K, eyiti o ṣe pataki fun didi ẹjẹ. (USDA, FoodData Central, 2018)
• O tun le ṣe pẹlu awọn ọra ti ilera bi omega-3 fatty acids, eyiti o ṣetọju ọpọlọ, ọkan, ati ilera awọ ara.
• O ti wa ni okeene ohun epo ati ga-sanra kalori-ipon condimenti. (HR Mozafari ati al., Ọdun 2017)
• Sibẹsibẹ, o jẹ pupọ julọ ọra ti ko ni ilọrun, eyiti o jẹ ọra ti o ni ilera.
• Lati ṣetọju awọn ibi-afẹde ijẹẹmu ni lokan nigbati o yan mayonnaise.
• Fun awọn ẹni-kọọkan lori ọra-kekere tabi ounjẹ kalori-kekere, iṣakoso ipin jẹ pataki.

epo

• Fere eyikeyi epo ti o jẹun ni a le lo lati ṣe mayonnaise, ṣiṣe epo jẹ ifosiwewe ti o tobi julọ ninu ilera ohunelo naa.
• Pupọ julọ awọn ami iṣowo ni a ṣe pẹlu epo soy, eyiti diẹ ninu awọn amoye ounje gbagbọ pe o le jẹ iṣoro nitori awọn ipele giga ti omega-6 ọra.
• Epo Canola ni akoonu omega-6 kekere ju epo soy lọ.
• Awọn ẹni-kọọkan ti o ṣe mayonnaise le lo eyikeyi epo, pẹlu olifi tabi epo piha.

Kokoro

• Ibakcdun nipa awọn kokoro arun wa lati otitọ pe mayonnaise ti ile ni a maa n ṣe pẹlu awọn yolks ẹyin aise.
• A ṣe mayonnaise ti iṣowo pẹlu awọn eyin pasteurized ati pe a ṣejade ni ọna ti o tọju ailewu.
• Awọn acids, kikan, tabi oje lẹmọọn le ṣe iranlọwọ lati pa diẹ ninu awọn kokoro arun kuro lati ṣe ibajẹ mayonnaise.
• Sibẹsibẹ, iwadi kan rii pe mayonnaise ti ile le tun ni awọn kokoro arun salmonella pelu awọn agbo ogun ekikan. (Junli Zhu et al., Ọdun 2012)
• Nitori eyi, diẹ ninu awọn fẹ lati pasteurize ẹyin kan ni 140 ° F omi fun awọn iṣẹju 3 ṣaaju ṣiṣe mayonnaise.
• Laibikita iru mayonnaise, awọn itọnisọna ailewu ounje yẹ ki o tẹle nigbagbogbo (Ẹka Iṣẹ-ogbin ti Amẹrika, 2024).
• Awọn ounjẹ ti o da lori Mayonnaise ko yẹ ki o fi silẹ ni ita firiji fun diẹ ẹ sii ju wakati meji lọ.
• Mayonnaise iṣowo ti ṣiṣi yẹ ki o wa ni ipamọ ninu firiji lẹhin ṣiṣi ati asonu lẹhin oṣu meji.

Idinku-Ọra Mayonnaise

• Ọpọlọpọ awọn onjẹja ounjẹ ṣe iṣeduro mayonnaise ti o dinku fun awọn ẹni-kọọkan lori kalori-kekere, ọra-kekere, tabi ounjẹ paṣipaarọ. (Igbimọ Ile-ẹkọ Oogun (AMẸRIKA) lori imuse Awọn ilana Ijẹẹmu, 1991)
• Lakoko ti o dinku-sanra mayonnaise ni awọn kalori diẹ ati kere si ọra ju mayonnaise deede, ọra naa nigbagbogbo rọpo pẹlu awọn sitashi tabi suga lati mu iwọn ati adun dara sii.
• Fun awọn ẹni-kọọkan ti n wo awọn carbohydrates tabi suga ninu ounjẹ wọn, ṣayẹwo aami ijẹẹmu ati awọn eroja ṣaaju ṣiṣe ipinnu lori mayonnaise ọtun.

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Ara Ni Iwontunwonsi: Chiropractic, Amọdaju, ati Ounjẹ

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Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Ipa ti Emulsion kikankikan lori Ti a ti yan Sensory ati Instrumental Texture Properties of Full-Fat Mayonnaise. Awọn ounjẹ (Basel, Switzerland), 7 (1), 9. doi.org/10.3390/ foods7010009

USDA, FoodData Central. (2018). Wíwọ Mayonnaise, ko si idaabobo awọ. Ti gba pada lati fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Iṣapeye ọra-kekere ati iṣelọpọ mayonnaise kekere idaabobo nipasẹ apẹrẹ akojọpọ aarin. Iwe akọọlẹ ti imọ-jinlẹ ounjẹ ati imọ-ẹrọ, 54 (3), 591-600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Iwalaaye ti Salmonella ni mayonnaise ti ara ile ati awọn ojutu acid bi o ti ni ipa nipasẹ iru acidulant ati awọn olutọju. Iwe akosile ti aabo ounje, 75 (3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Ounje Aabo ati Ayewo Service. (2024). Jeki Ounje Ailewu! Awọn ipilẹ Aabo Ounje. Ti gba pada lati www.fsis.usda.gov/fsis-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (US). Igbimọ lori imuse Awọn Itọsọna Ounjẹ., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Imudara ounjẹ Amẹrika ati ilera: lati awọn iṣeduro si iṣe: ijabọ ti Igbimọ lori imuse Awọn ilana Ijẹunjẹ, Igbimọ Ounjẹ ati Ounjẹ, Institute of Medicine. National Academy Tẹ. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/