Любое из растительных масел, о которых я расскажу, содержит полезные жиры. Лучше использовать разные виды масел, но большинство знает только об оливковом. Вы узнаете, какое масло лучше для жарки, какое для салатов, и чем, кроме жиров, они полезны. Вот пять полезных растительных масел:
- Льняное масло
- Содержит омега-3, омега-6 и олеиновую кислоту
- Богато витамином Е и минералами
- Лучше использовать весной и зимой
- Добавляйте в салаты, холодные блюда, каши и супы
- Тыквенное масло
- Содержит триглицериды, фосфолипиды, витамины А и Е, цинк и селен
- Используйте холодным, лучше по чайной ложке перед едой
- Улучшает пищеварение и заживляет слизистую
- Оливковое масло
- Содержит много омега-9 и омега-6 кислот
- Нейтральный продукт по свойствам
- Хороший антиоксидант
- Основа средиземноморской диеты
- Используйте для салатов и жарки
- Рапсовое масло
- Богато омега-9, омега-3 и омега-6 кислотами
- Содержит витамины А и Е
- Используйте только холодным для заправки салатов
- Не жарьте на нем
- Кунжутное масло
- Содержит омега-9, омега-3 и омега-6 кислоты в равных количествах
- Богато витаминами А, Е и С, антиоксидантами и минералами
- Используйте в небольших количествах
- Хорошо для массажа и ухода за кожей
- Лучше употреблять весной и зимой
Помните, что важно соблюдать баланс между омега-3 и омега-6 кислотами. Используйте разные масла для разнообразия и пользы. Будьте здоровы!
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Any of the vegetable oils that I will talk about in this video are sources of healthy fats. Of course, to get the most benefits, it is best to use different types of oils, but most people know about olive oil. You will learn what is better to fry, what is better to add to salads and what, besides fats, oils saturate our body. So, the top five healthy vegetable oils. The first is linseed oil. Flaxseed oil contains alpha-linolenic acid (up to 60%) — these are omega-3 fatty acids, linoleic acid (up to 20%) — these are omega-6 fatty acids and oleic acid (up to 20%). And, of course, flaxseed oil contains large amounts of vitamin E and various minerals. Flaxseed oil has a weak, slightly bitter taste. From the point of view of Tibetan medicine, flaxseed oil is a hot product; This oil is best used in spring and winter, in summer and autumn there is no need to rely heavily on linseed oil. One tablespoon of flaxseed oil in the morning covers our body’s daily need for omega-3 fatty acids, so it is better to add flaxseed oil to salads, cold vegetable dishes, and can be added to porridge and soups. The second oil in our top is pumpkin oil. Pumpkin oil contains triglycerides, phospholipids, tocopherols, vitamins A and E, zinc and selenium. Pumpkin oil tastes bitter with a nutty aroma. From the point of view of Tibetan medicine, pumpkin oil is a product of neutral properties, slightly warm and has a very good anti-inflammatory and healing effect. Pumpkin oil is used cold; It is best to consume one teaspoon of pumpkin oil before meals — this will improve the functioning of the gastrointestinal tract, stimulate the digestive fire, and expel mucus from the organs of the digestive system. If you often use pumpkin oil before meals, it will heal erosions and ulcers on the mucous membrane of the digestive system. Pumpkin oil has a general strengthening effect and is a good antioxidant. The third oil is olive oil. I don’t really like this oil, but it is very common and indispensable in any kitchen, including mine. Olive oil contains large amounts of omega-9 monounsaturated oleic acid (up to 80%) and linoleic acid (up to 20%). Linoleic acid is an omega-6 fatty acid. Olive oil tastes slightly bitter. From the point of view of Tibetan medicine, it is a product of neutral properties, that is, neither cold nor hot. The value of olive oil is that it is a dietary product with a high content of monounsaturated fatty acids and a large amount of polyphenols, which are good antioxidants. Well, olive oil is widely used, since this oil is a main component of the Mediterranean diet, which is associated with a healthy diet and increased life expectancy. Well, this oil is available to residents of the Mediterranean coast. But here I want to talk about the fact that it is very important to maintain the ratio of omega-3 and omega-6 fatty acids one to one or maximum one to four, and in our country, of course, due to dietary habits, due to the use of various very high quality oils, this ratio is much more in favor of omega-6, which is not very good for our health. Let me give you an example of why the Mediterranean diet is the healthiest. The Mediterranean diet is characterized by high consumption of fish and seafood, which contain large amounts of omega-3 fatty acids. Olive oil, which is high in omega-9 monounsaturated fatty acids but low in omega-6 fatty acids, is consumed with these foods, naturally maintaining the omega-3 to omega-6 ratio. Extra virgin olive oil is used only for dressing salads and cold dishes, but other types of olive oil can be used for frying. Therefore, you can fry different foods in this oil. The fourth product in our top is rapeseed oil. Rapeseed oil contains a large amount of omega-9 monounsaturated fatty acids — up to 50% — and an equal amount of alpha-linolenic (up to 20-25%) and linoleic (omega-6 fatty acids — up to 20-25%). Rapeseed oil also contains a lot of vitamins A and E, and also has a pleasant sour taste. From the point of view of Tibetan medicine, rapeseed oil is a warm product, and this oil is used only cold for dressing salads and cold dishes. Rapeseed oil can be used simply as a source of omega fats with a tablespoon in the morning at breakfast. When rapeseed oil is heated, end products of lipid peroxidation are formed . These compounds have a very negative effect on the function of small vessels, and thus they are harmful to our heart, so it is better not to fry any foods with rapeseed oil. The fifth product is sesame oil. Sesame oil contains omega-9 monounsaturated fatty acids, omega-3 alpha-linolenic fatty acids and omega-6 linoleic fatty acids; they are all present in approximately equal quantities. Sesame oil contains a lot of vitamins A and E, as well as many antioxidants and minerals: zinc, selenium, iron. Sesame oil contains a lot of vitamin C. The taste of sesame oil is cottony, and from the point of view of Tibetan medicine, this oil is very hot. It is used in small doses for medicinal purposes; Ayurveda talks a lot about this oil. In Tibetan medicine, this oil is used not only internally, but also externally. Many Eastern medicine clinics use this oil for massage, as the oil contains a large amount of vitamin C, has healing properties for the skin, antiseptic and antibacterial properties, and also nourishes and nourishes the skin very well. … action helps to gain all because sesame oil has a very good beneficial effect on the digestive fire. Be healthy. Sesame oil cannot be used as a main oil; it is used only as an addition to other types of oils. With all this, you can, of course, add it to salads and cold vegetable dishes, porridge, and soups. But not much. You can, for example, add olive oil to the salad and top it with a spoonful of sesame oil; this will give your salad aroma and a pleasant sweet taste. From the point of view of Tibetan medicine, sesame oil is almost like a medicine, and this oil, since it has very hot properties, should not be consumed in the fall; absolutely not possible. But you can use a little in summer, it is good to use this oil in spring and winter. It is believed that when consuming this oil, it helps thin people gain weight, and helps obese people lose weight, since sesame oil has a good tear suppressant effect, and helps to gain weight, because sesame oil has a very good and beneficial effect on the digestive fire. Be healthy!
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UA
Будь-яка з рослинних олій, про які я розповім, містить корисні жири. Краще використовувати різні види олій, але більшість знає тільки про оливкову. Ви дізнаєтеся, яка олія краща для смаження, яка для салатів, і чим, крім жирів, вони корисні. Ось п’ять корисних рослинних олій:
- Лляна олія
- Містить омега-3, омега-6 та олеїнову кислоту
- Багата на вітамін Е та мінерали
- Краще використовувати навесні та взимку
- Додавайте в салати, холодні страви, каші та супи
- Гарбузова олія
- Містить тригліцериди, фосфоліпіди, вітаміни А і Е, цинк і селен
- Використовуйте холодною, краще по чайній ложці перед їжею
- Покращує травлення та загоює слизову
- Оливкова олія
- Містить багато омега-9 та омега-6 кислот
- Нейтральний продукт за властивостями
- Хороший антиоксидант
- Основа середземноморської дієти
- Використовуйте для салатів і смаження
- Ріпакова олія
- Багата на омега-9, омега-3 та омега-6 кислоти
- Містить вітаміни А і Е
- Використовуйте тільки холодною для заправки салатів
- Не смажте на ній
- Кунжутна олія
- Містить омега-9, омега-3 та омега-6 кислоти в рівних кількостях
- Багата на вітаміни А, Е і С, антиоксиданти та мінерали
- Використовуйте в невеликих кількостях
- Добре для масажу та догляду за шкірою
- Краще вживати навесні та взимку
Пам’ятайте, що важливо дотримуватися балансу між омега-3 та омега-6 кислотами. Використовуйте різні олії для різноманітності та користі. Будьте здорові!
