Zašto Je Ghee Dobar Za Vaše Zdravlje?

2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2023-12-17 14:20

Priznajmo - svi bismo voljeli svoje obroke podmazati maslacem da možemo. Ali, to je samo poziv za bolesti srca. Pa, što je zdravija alternativa? Ghee!

Ghee (pročišćeni maslac) herojski je sastojak poznat po tome što svakodnevne obroke čini ukusnim. Osim izvrsnog okusa, ova masnoća za kuhanje nudi i brojne zdravstvene prednosti, posebno za vaše srce.

Zvuči apsurdno, zar ne? Pročitajte ovaj članak za znanstvene dokaze i objašnjenja. Prijeđite prstom prema gore!

Sadržaj

• Više o Gheeu
• 8 iznenađujućih blagodati posjedovanja gheea
• Prehrambeni profil Ghee
• Kako napraviti ghee kod kuće
• Kako čuvati ghee
• Koji su nuspojave redovitog ghee-a?
• Koliko Ghee je sigurno jesti u jednom danu?

Više o Gheeu

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Ghee ili bistri maslac poželjna je glavna namirnica za kuhanje u većini indijskih kuhinja. Ayurveda koristi ghee u nekoliko terapijskih pripravaka (1).

Poznato i kao ghrta ili ghrita na sanskrtu, za ghee kažu da je najzdraviji prirodni izvor jestive masti. Ayurveda tvrdi da promiče dugovječnost i imunitet (1), (2).

S 60-70% zasićenih masti i 0% konzervansa, kravlji ghee može zaštititi vaše zdravlje srca. Također je poznata i kao Medha Rasayana ili tonik za mozak. Nedavna istraživanja na štakorima otkrivaju da ghee pojačava pamćenje, učenje i pamćenje kod odraslih i djece (3).

Laboratorijska ispitivanja dokazuju različite zdravstvene prednosti ghee-a. Želite znati što su? Prijeđite prstom prema gore!

8 iznenađujućih blagodati posjedovanja gheea

Konzumacijom optimalnih količina ghee-a čuva se zdravlje vašeg srca i mozga. Također može pomoći u mršavljenju i zacjeljivanju rana.

1. Ima kardioprotektivna svojstva

Posljednjih godina ghee je povezan s kardiovaskularnim bolestima. No, istraživanje pruža kontradiktorno gledište. Kao dio razrađene studije, štakori su se hranili prehrambenim gheeom od 10% tijekom 4 tjedna.

To nije pokazati nikakav učinak na serumski profila lipida i zdravlje jetre u štakora (1).

Zapravo su druge studije na životinjama pokazale smanjenje razine kolesterola u serumu - posebno razine LDL i VLDL (1).

Još jedno istraživanje provedeno je na muškarcima iz ruralne Indije. Ona otkriva znatno nižu prevalenciju koronarne bolesti srca, posebno kod muškaraca koji su konzumirali velike količine od ghee (1). Ghee sadrži razne masnoće koje mogu pomoći zdravom poticaju srca.

2. Pomaže kod mršavljenja

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Budući da je ghee oko 60% zasićenih masti, to je često povezano s debljanjem. Istraživači su proveli više eksperimenata na životinjama kako bi shvatili kako ovo djeluje. Većina ovih studija izvijestila je o kontradiktornim rezultatima (3).

U istraživanjima na štakorima, nekoliko je ispitanika hranjeno gheeom, maslacem i komercijalnim lijekom. Su štakori koji su bili hranjeni krava ghee pokazali smanjenje u tjelesnoj težini koja je usporediva sa standardom lijeka (3).

To smanjenje tjelesne težine može biti, jer ghee pomaže bržu probavu i apsorpciju od hrane. Ghee potiče izlučivanje želučanih kiselina kako bi pomogao probavi, za razliku od ostalih ulja koja usporavaju probavni proces (3).

3. Može poboljšati zdravlje memorije i mozga

Ghee je poznat kao Medha Rasayana ili tonik za mozak u Ayurvedi. Međutim, visok sadržaj zasićenih masnoća čini je manje poželjnom (3).

Kravlje ghee sadrži prilične količine polinezasićenih masnih kiselina (PUFA). Sadrži i omega-3 masne kiseline poput eikosapentaenojske kiseline (EPA), dokozaheksaenske kiseline (DHA), kolesterola i linolenske kiseline. Te masne kiseline igraju značajnu ulogu u prevenciji demencije i neurodegenerativnih bolesti (3).

Visoke količine DHA nalaze se u kori velikog mozga. Također, vaš mozak ima > 2% (težinski) kolesterola, što objašnjava njegovu ulogu u pravilnom funkcioniranju. Dovoljne doze ghee-a, tako, mogu utjecati na glatku moždanu signalizaciju, mentalnu budnost i pamćenje (1), (3).

4. Može spriječiti rak

Početne faze razvoja karcinoma (karcinogeneza) događaju se na lipidnim membranama različitih stanica. Kada prikladni enzimi reagiraju s kancerogenim (molekulama koje uzrokuju rak) molekulama, oni pokreću razvoj tumora (4).

Karcinogeneza se može povući promjenom sastava lipida membrane. Ghee sadrži zasićeni i jednostruko masti koja se može mijenjati na kemiju tih lipida (4).

Kako je ghee mliječni proizvod, sadrži konjugiranu linolnu kiselinu (CLA). CLA je dokumentirano antikancerogeno sredstvo. Studije na životinjama također podupiru antitumorske učinke ghee-a na karcinome debelog crijeva, dojke i jetre u usporedbi s ostalim masnoćama za kuhanje (4).

5. Može održavati razinu kolesterola

Za razliku od maslaca, ghee ima pravu smjesu dugih i kratkih zasićenih masnih kiselina. Ovaj sastav čini lakšim za probaviti ghee. Također ima relativno veći sadržaj polinezasićenih masnih kiselina (PUFA) od masti sličnih maslacu (3).

Višestruko nezasićenih masnih kiselina pomažu u učinkovitom izlučivanje iz kolesterola. To, pak, sprečava nakupljanje kolesterola i peroksidaciju koji uzrokuju bolesti srca (3).

Prisutnost konjugirane linolne kiseline (CLA) u gheeu također vrši strogu kontrolu razine lipida. Kao niska kao i 0,5% od CLA je utvrđeno da smanjuju ukupne trigliceride po 28% ! Nakon što je ghee se neće povećati HDL razinama, ali to može spriječiti da nakupljanje kolesterola, čime balansiranje profil lipida u serumu (3).

6. Liječi rane i upalne ožiljke

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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

Stylecraze ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Možete pročitati više o tome kako osiguravamo da je naš sadržaj točan i aktualan čitajući našu uredničku politiku.

• “Učinak ghee-a (pročišćeni maslac) na razinu lipida u serumu i mikrosomnu peroksidaciju lipida” AYU, Američka nacionalna medicinska knjižnica

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

• „9 zdravstvenih blagodati gheeja“ECPI BLOG, Sveučilište Politehničkog instituta Istočne obale (ECPI)

  www.ecpi.edu/blog/culinary-nutrition-9-health-benefits-ghee

• “Comparison between the Effect of Cow Ghee and Butter on Memory and Lipid Profile of Wistar Rats” Journal of Clinical & Diagnostic Research, US National Library of Medicine

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5071963/

• “Effects of cow ghee (clarified butter oil) & soybean oil on carcinogen-metabolizing enzymes in rats” Indian Journal of Medical Research, US National Library of Medicine

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

• “Wound Healing Activity of Topical Application Forms Based on Ayurveda” Original Article, Evidence-Based Complementary and Alternative Medicine, CiteSeerX, The Pennsylvania State University

  citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.349.7850&rep=rep1&type=pdf

• “The Role of Natural Medicines on Wound Healing: A Biomechanical, Histological, Biochemical and Molecular Study” Open Access Institutional Repository, Manipal Academy of Higher Education

  eprints.manipal.edu/152653/

• “The Versatility of Cow Ghee-An Ayurveda Perspective” Review, American Journal of Drug Delivery and Therapeutics

  pdfs.semanticscholar.org/df2b/e703e61c5af19744055b4f67c738110b2ca5.pdf

• “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

• “NJEGA KOŽE U AYURVEDI: KNJIŽEVNI PREGLED” Međunarodni farmaceutski istraživački časopis, izdavačka kuća Moksha, Academia

  www.academia.edu/11723467/SKIN_CARE_IN_AYURVEDA_A_LITERARY_REVIEW

• "Usporedba konzumiranja gorušičinog ulja i ghee-a na povijesti koronarne bolesti srca u urbanom stanovništvu Indije" Izvorni članak, Odjel za prehranu, Časopis za klinička i dijagnostička istraživanja, Academia

  www.academia.edu/28848509/Comparison_of_Mustard_Oil_and_Ghee_Consumption_on_Ond_And_On_Hand_Conumption_On_Hain_Conumption_On_Hain

• "Ulja za kuhanje u zdravlju i bolesti" Udruženje liječnika Indije, CiteSeerX, Državno sveučilište Pennsylvania

  citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.670.9524&rep=rep1&type=pdf