Mengapa Ghee Baik Untuk Kesihatan Anda?

2024 Pengarang: Cecilia Ryder | [email protected]. Diubah suai terakhir: 2023-12-17 14:21

Mari kita hadapi - kita semua pasti ingin menyiram makanan kita dengan mentega jika kita boleh. Tetapi, itu hanya undangan untuk penyakit jantung. Jadi, apakah alternatif yang lebih sihat? Ghee!

Ghee (mentega jernih) adalah ramuan wira yang terkenal kerana menjadikan makanan seharian menjadi lazat. Selain enak, lemak memasak ini juga menawarkan banyak manfaat kesihatan, terutama untuk jantung anda.

Kedengarannya tidak masuk akal, bukan? Baca artikel ini untuk bukti dan penjelasan saintifik. Leret ke atas!

Isi kandungan

• Lebih Lanjut Mengenai Ghee
• 8 Faedah Mengejutkan Mempunyai Ghee
• Profil Pemakanan Ghee
• Cara Membuat Ghee Di Rumah
• Cara Menyimpan Ghee
• Apakah Kesan Sampingan Mempunyai Ghee Secara Berkala?
• Berapa Banyak Ghee Yang Selamat Dimakan Dalam Sehari?

Lebih Lanjut Mengenai Ghee

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Ghee atau mentega jernih adalah makanan utama yang disukai di kebanyakan dapur India. Ayurveda menggunakan ghee dalam beberapa persediaan terapi (1).

Juga dikenali sebagai ghrta atau ghrita dalam bahasa Sanskrit, ghee dikatakan sebagai sumber lemak boleh dimakan yang paling sihat. Ayurveda mendakwa bahawa ia mempromosikan umur panjang dan kekebalan (1), (2).

Dengan 60-70% lemak tepu dan 0% pengawet, lembu ghee dapat melindungi kesihatan jantung anda. Ia juga dikenali sebagai Medha Rasayana atau tonik otak. Kajian tikus baru-baru ini menunjukkan bahawa ghee meningkatkan ingatan, pembelajaran, dan mengingat pada orang dewasa dan kanak-kanak

Ujian makmal membuktikan pelbagai faedah kesihatan ghee. Mahu tahu apa itu? Leret ke atas!

8 Faedah Mengejutkan Mempunyai Ghee

Mengonsumsi ghee dalam jumlah yang optimum dapat menjaga kesihatan jantung dan otak anda. Ia juga dapat membantu menurunkan berat badan dan penyembuhan luka.

1. Mempunyai Sifat Kardioprotektif

Dalam beberapa tahun kebelakangan ini, ghee dikaitkan dengan penyakit kardiovaskular. Tetapi penyelidikan menawarkan pandangan yang bertentangan. Sebagai sebahagian daripada kajian terperinci, tikus diberi makan 10% ghee diet selama 4 minggu.

Ia tidak menunjukkan kesan pada profil lipid serum dan kesihatan hati tikus (1).

Sebenarnya, kajian haiwan lain menunjukkan penurunan tahap kolesterol serum - terutamanya tahap LDL dan VLDL (1).

Kajian lain dilakukan pada lelaki dari luar bandar India. Ia menunjukkan prevalensi penyakit jantung koroner yang jauh lebih rendah, terutama pada lelaki yang mengonsumsi ghee dalam jumlah tinggi (1). Ghee mengandungi pelbagai lemak yang dapat membantu meningkatkan jantung.

2. Menurunkan Berat Badan

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Oleh kerana ghee adalah lemak tepu sekitar 60%, ia sering dikaitkan dengan kenaikan berat badan. Penyelidik melakukan pelbagai eksperimen haiwan untuk memahami bagaimana ini berfungsi. Sebilangan besar kajian ini melaporkan hasil yang bertentangan (3).

Dalam kajian tikus, beberapa subjek diberi makan ghee, mentega, dan ubat komersial. The tikus yang diberi makan lembu sapi menunjukkan penurunan dalam berat badan yang setanding dengan standard dadah (3).

Kehilangan berat badan mungkin kerana minyak sapi membantu penghadaman lebih cepat dan penyerapan daripada makanan. Ghee merangsang rembesan asid perut untuk membantu pencernaan, tidak seperti minyak lain yang melambatkan proses pencernaan (3).

3. Boleh Meningkatkan Memori Dan Kesihatan Otak

Ghee dikenali sebagai Medha Rasayana atau tonik otak di Ayurveda. Walau bagaimanapun, kandungan lemak tepu yang tinggi menjadikannya kurang diinginkan (3).

Sapi ghee mengandungi sejumlah besar asid lemak tak jenuh ganda (PUFA). Ia juga mengandungi asid lemak omega-3 seperti asid eicosapentaenoic (EPA), asid docosahexaenoic (DHA), kolesterol, dan asid linolenik. Asid lemak ini memainkan peranan penting dalam mencegah demensia dan penyakit neurodegeneratif (3).

Tinggi jumlah DHA dijumpai dalam korteks serebrum. Juga, otak anda mempunyai kolesterol > 2% (berat), sehingga menjelaskan peranannya dalam berfungsi dengan baik. Oleh itu, dos ghee yang mencukupi dapat mempengaruhi isyarat otak yang lancar, kewaspadaan mental, dan ingatan (1), (3).

4. Boleh Mencegah Kanser

Tahap awal perkembangan barah (karsinogenesis) berlaku pada membran lipid pelbagai sel. Apabila enzim yang sesuai bertindak balas dengan molekul karsinogenik (agen penyebab barah), mereka mencetuskan perkembangan tumor (4).

Karsinogenesis dapat dikurangkan dengan mengubah komposisi lipid membran. Ghee mengandungi tepu dan monotaktepu lemak yang boleh mengubah suai yang kimia lipid ini (4).

Oleh kerana ghee adalah produk tenusu, ia mengandungi asid linoleik terkonjugasi (CLA). CLA adalah agen antikarsinogenik yang didokumentasikan. Kajian haiwan juga menyokong kesan antitumor ghee pada kanser usus besar, payudara, dan hati berbanding lemak memasak yang lain (4).

5. Boleh Mengekalkan Tahap Kolesterol

Tidak seperti mentega, ghee mempunyai campuran asid lemak tepu panjang dan pendek yang tepat. Komposisi ini menjadikannya lebih mudah untuk dihadam minyak sapi. Ia juga mempunyai kandungan asid lemak tak jenuh ganda (PUFA) yang lebih tinggi daripada lemak seperti mentega (3).

PUFA membantu dalam cekap perkumuhan daripada kolesterol. Ini seterusnya menghalang penumpukan kolesterol dan peroksidasi yang menyebabkan penyakit jantung (3).

The presence of conjugated linoleic acid (CLA) in ghee also exerts a tight control on your lipid levels. As low as 0.5% of CLA has been found to reduce total triglycerides by 28%! Having ghee may not increase HDL levels but it can prevent the accumulation of cholesterol, thus balancing the serum lipid profile (3).

6. Heals Wounds And Inflammatory Scars

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Ghee is used as an ointment base in several Ayurvedic preparations. In combination with honey, it is useful in treating wounds, swelling, burns, and blisters (5), (6).

Ghee can regulate the production of prostaglandins (compounds that increase inflammation) with the help of its abundant essential fatty acid content. By controlling the secretion of such molecules, ghee improves the rate of healing and recovery (5).

This cooking fat can also relieve chronic pain from hemorrhoids. Apply a combination of cow ghee and Shorea robusta resin in the rectal prolapse. It may reduce the burning sensation and excess secretion (5). Consult your doctor before trying out this remedy.

The butyrate in ghee can help in reducing inflammation in the digestive tract and body.

7. Boosts Digestion

Ayurveda claims that ghee is easy to digest. It is light on your tummy, unlike other cooking oils. Cow ghee lubricates the digestive tract and enhances digestion without irritating the stomach (7).

It also balances the gastric acid secretion in your gut. This way, the inner mucosal layer of the stomach remains protected. It also cleanses the colon,which indirectly frees your bowel movement (7).

Pregnant women are advised to have meals cooked in milk and ghee to prevent constipation, nausea, and vomitings in the early months. In later months, regulated servings of ghee may promote fetal development (8).

8. Hydrates And Repairs Your Skin

Ghee is said to be effective in treating skin rashes, allergies, and dryness. It is rich in essential fatty acids. Deficiency of these omega-3 and omega-6 fatty acids manifests as toad skin (phrynoderma) and horny eruptions on the limbs (5).

Consuming ghee or topically applying it improves the moisture-holding capacity of your skin. Massaging it into your skin stimulates the production of endorphins. Endorphins enhance your immunity. Following a routine of ghee-massaging and bathing has shown to slow down the process of aging,too (8).

Using different preparations of ghee with milk and lentils on your face may improve your complexion. Applying a ghee-based foot pack with bee wax, potassium and sodium salts can soften cracked heels and rough soles (9).

It is, hence, proven that having ghee is good for your health. The saturated fats and cholesterol content of this ingredient are more helpful than harmful.

Scroll down to find out how much of the essential nutrients ghee contains.

Nutrition Profile of Ghee

GHEE (CLARIFIED BUTTER)
Nutrient	Unit	Value per 100 g
Proximates
Water	g	0.5
Energy	kcal	900
Energy	kJ	3766
Protein	g	0
Total lipid (fat)	g	100
Carbohydrate, by difference	g	0
Fiber, total dietary	g	0
Vitamins
Vitamin C, total ascorbic acid	mg	0
Vitamin A, IU	IU	4000
Lipids
Fatty acids, total saturated	g	60
Fatty acids, total polyunsaturated	g	4
Fatty acids, total trans	g	0
Cholesterol	mg	300

Since ghee has almost no trans fat, it can be used for cooking. It is also a good idea to have a bottle of ghee on hand as it serves as an excellent topical therapeutic agent.

Why not make it yourself?

Follow the simple steps listed below to prepare ghee from scratch in your kitchen.

How To Make Ghee At Home

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Making ghee at home is worth all the time you invest in it. The final product is pure and free of almost all contaminants. Here’s how you can do it.

What You Need

• Cream or fat from (preferably high-fat) milk: around 1 kg
• Storage glass jars
• Yogurt: small amount (as starter culture)
• Churning rod or suitable setup
• Heating pan or microwave
• Muslin cloth (or equivalent): to filter

Let’s Make It

1. Add 2 teaspoons of yogurt to a medium or large-sized container (that can fit 1 kg of cream).
2. Collect the cream or fat layer in this container from high-fat or regular milk for about 8-9 days. Keep the container in the refrigerator during this period as cream turns bad quickly.
3. After you have collected enough cream, you need to start churning it. Use a churner for this step.
4. Add 2-3 tablespoons of cold water. Churn for 3-4 minutes.
5. Keep adding water to separate the “buttermilk” from the mixture.
6. After 8-10 minutes of churning, you will notice bubbles of butter at the top separating from the liquid part.
7. Collect this layer of butter in another container.
8. Add this extracted butter to a deep utensil and let it melt on low heat.
9. Stir the mixture properly when the fat starts to melt. Cook on low flame for about 18-20 minutes. The bubbles/foam will start to settle, and the mixture will turn into a golden liquid.
10. Scoop this liquid (or crude ghee) into a clean container.
11. Boil this crude ghee on high heat for 3-4 minutes. You will see the milk granules charring at the bottom of the vessel.
12. Turn off the heat. Let the ghee cool down for another 10 minutes.
13. Filter the ghee from the dark brown milk granules into a clean container.

Congratulations! You just made a batch of unadulterated and pure ghee (clarified butter).

You can use this ghee for a good 8-10 months! Check out how you can store it in the next section.

How To Store Ghee

Store ghee in a clean, well-finished glass jar. Keep the jar in a cool and dark place for long-term storage.

You don’t need to refrigerate ghee even after opening a jar.

But, if it is in use for over 3 months, storing it in the fridge will extend its shelf life.

Ideally, you should finish home-made ghee within a year. Beyond that, you may need to keep doing a smell-and-look test every week.

The best way out is to prepare small batches of ghee at a time.

If that is not feasible, make a big batch and store the filtered ghee in multiple small jars. Pick jars that can hold a month’s serving size.

You can store the rest in the fridge or outside, depending on your room temperature.

Substitute your regular cooking oil with this clarified butter and see how tasty your food turns out!

But, wait.

Ghee is 60% saturated fats. Won’t cooking with it regularly be harmful?

In other words, aren’t there any side effects of consuming ghee in generous amounts?

Check out the next section for answers.

What Are The Side Effects Of Having Ghee Regularly?

Although it is claimed that ghee increases the risk of cardiovascular diseases, scientific literature does not agree entirely with the statement (1), (3), (10).

Animal studies prove that ghee, when it constitues up to 10% of your diet, does not have any adverse effects.

In fact, at this dose, ghee exhibits protective effects on the vital organs. The lipid profiles also remained unchanged in rat subjects at this dose (10).

Compared to other cooking oils (that are rich in SFAs), ghee is probably the least harmful (10).

Coming to the next obvious question…

How Much Ghee Is It Safe To Eat In A Day?

If you are looking for a recommended dietary intake limit for ghee, you may not find one because a set range or limit has not beenestablished yet.

However, the American Heart Association recommends limiting the consumption of saturated fats to less than 7% of energy intake (1).

The Indian Council of Medical Research (ICMR) states that about 25–30% of calories should come from fat. Some invisible fats (about 25-30 g/day) are consumed through staple foods and nuts.

This leaves you with only 15-20 g of fats. Therefore, just 3-4 teaspoons of cooking oil/fat should be consumed daily (11).

Within this limit, what would be the best way to consume ghee?

Having a spoonful of raw ghee on an empty stomach is considered to be the most effective way. Although Ayurveda vouches for this, it is not backed by scientific evidence yet.

Instead, you can add ghee to your breakfast – on your toast, with salad, or in oatmeal. Replacing salted/unsalted butter with ghee works well.

In Summary

Strictly speaking, not many of us can adhere to the set limits of oil intake. The least we can do is to choose oils/fats that have minimal adverse effects. Ghee is the best choice in such cases.

Ghee offers purity, taste, and health and is devoid of impurities. Switching to ghee can make your meals healthy and strengthening.

Contact your healthcare provider/nutritionist to get a suitable serving size for you and your family.

11 sources

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  www.ncbi.nlm.nih.gov/pmc/articles/PMC3215354/

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  www.ncbi.nlm.nih.gov/pmc/articles/PMC3510893/

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• “Diet and regimen during pregnancy” Sanjeevani Ayurveda, CiteSeerX, The Pennsylvania University

  citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.270.4431&rep=rep1&type=pdf

• "PENJAGAAN KULIT DI AYURVEDA: TINJAUAN LITERASI" International Research Journal Of Pharmacy, Moksha Publishing House, Academia

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