Mafuta a chimanga nthawi zambiri amagwiritsidwa ntchito ndi otsatira zakudya zoyenera. Zili ndi mafuta athanzi komanso ma antioxidants amphamvu, koma nthawi yomweyo zimakhala ndi ma calorie ambiri. Taganizirani za mafuta a chimanga mwatsatanetsatane.
Kuposa kotala la mafuta onse a chimanga, pafupifupi magalamu 4 pa supuni, ndi monounsaturated fatty acids. Kudya zakudya zomwe zili ndi mafutawa ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi la mtima wanu. Mafuta a monounsaturated mafuta acids amathandizira kuchepetsa kuchuluka kwa lipoprotein, kapena cholesterol "yoyipa".
Oposa theka la mafuta a chimanga, kapena magalamu 7,4 pa supuni, ndi mafuta a polyunsaturated. Ma PUFA, monga mafuta a monounsaturated, ndi ofunikira kuti akhazikitse cholesterol ndikuteteza mtima. Mafuta a chimanga ali ndi Omega-6 fatty acids, komanso ochepa Omega-3. Mafutawa ndi ofunika kwambiri m'zakudya, chifukwa thupi silingathe kuwapanga. Omega-6s ndi Omega-3s amafunikira kuti achepetse kutupa komanso kukula ndi kulumikizana kwa ma cell aubongo.
Pokhala gwero lolemera la vitamini E, supuni imodzi ya mafuta a chimanga imakhala ndi pafupifupi 15% ya ndalama zomwe zimaperekedwa tsiku lililonse. Vitamini E ndi antioxidant yomwe imachotsa ma free radicals m'thupi. Popeza palibe vitamini imeneyi, ma free radicals amakhalabe pa maselo athanzi, zomwe zimayambitsa matenda aakulu.
Mafuta onse a azitona ndi a chimanga awonetsedwa kuti amachepetsa mafuta a kolesterolini, amapangitsa kuti magazi aziyenda bwino, ndipo nthawi zambiri amakhala ndi thanzi labwino pophika, malinga ndi kafukufuku.
Poyerekeza ndi chimanga, mafuta a azitona ali ndi mafuta ambiri a monounsaturated:
59% mafuta a polyunsaturated, 24% monounsaturated mafuta, 13% mafuta odzaza, zomwe zimapangitsa kuti pakhale chiŵerengero cha unsaturated ndi mafuta okhuta a 6,4:1.
9% mafuta a polyunsaturated, 72% monounsaturated mafuta, 14% mafuta odzaza, zomwe zimapangitsa kuti pakhale chiŵerengero cha unsaturated ndi mafuta okhuta a 5,8:1.
Chifukwa chakuti mafuta a chimanga ali ndi zinthu zambiri zolimbikitsa thanzi sizikutanthauza kuti ayenera kudyedwa nthawi zonse. Mafuta a chimanga ali ndi zopatsa mphamvu zambiri: supuni imodzi imayimira pafupifupi ma calories 125 ndi 13,5 magalamu amafuta. Popeza kuti pafupifupi tsiku lililonse ndi 44-78 g yamafuta pa 2000 zopatsa mphamvu, supuni imodzi yamafuta a chimanga idzaphimba 30% ya malo osungiramo mafuta tsiku lililonse. Chifukwa chake, mafuta a chimanga ndioyenera kuphatikiza muzakudya zanu. Komabe, osati mokhazikika, koma nthawi ndi nthawi.