Ngakhale ena aife timagwirizanitsa mafuta makamaka ndi oipitsitsa, ena a iwo amadziwika ndi thanzi lapadera. Mafuta a masamba ndi gwero la unsaturated mafuta zidulo, amene amapereka thupi chitetezo ku chitukuko cha khansa ndi matenda a mtima. Pamashelufu a sitolo tsopano titha kupeza mitundu yambiri yamafuta, kuphatikizapo rapeseed, mpendadzuwa, soya ndi chimanga. Ndi iti yomwe ingakhale yathanzi kwambiri komanso zomwe muyenera kuyang'ana mukagula mafuta?
Tisanagule mafuta, nthawi zonse tiyenera kuyang'ana chizindikirocho kuti tiwonetsetse kuti sichidutsa tsiku labwino kwambiri lisanakwane. Panthawi imodzimodziyo, iyenera kusungidwa bwino m'sitolo (malamulo osungiramo zinthu angapezekenso pamapangidwe), ndipo zambiri pa chizindikiro chokhudza mapangidwe ake ndi njira yosindikizira, zimakhala bwino. Ndiye tikuchita ndi mafuta abwino kwambiri. Osagula mafuta omwe asungidwa molakwika kapena omwe ali ndi chidziwitso chochepa kwambiri pa lebulo. Pali lamulo loti zinthu zabwino kwambiri zokazinga ndi kuphika ndi zomwe zimakhala ndi mafuta ambiri a monounsaturated mafuta acids, ndipo omwe ali ndi mafuta a polyunsaturated ayenera kugwiritsidwa ntchito mozizira, mwachitsanzo, saladi.
Chifukwa chiyani muyenera kudya mafuta?
- Iwo ali monounsaturated mafuta zidulo, amene kudya mokwanira amachepetsa chiopsezo atherosclerosis ndi matenda oopsa. Zili choncho chifukwa chakuti amawongolera mlingo wa kolesterolo m’mwazi mwa kukulitsa mlingo wa kachigawo kabwino ka HDL ndi kutsitsa woipayo, kutanthauza LDL.
- Ndiwo magwero a omega-3 ndi omega-6 fatty acids.
- Amakhala ndi vitamini E, wotchedwa vitamini wachinyamata chifukwa cha antioxidant (amachotsa ma radicals aulere, kupewa kukalamba komanso kupanga khansa).
Mitundu ya mafuta ndi katundu wawo
Imodzi mwa mafuta otchuka kwambiri ndi mpendadzuwa, yodziwika ndi kukoma pang'ono, fungo ndi mtundu wa golide. Lili ndi omega-6 fatty acids wambiri komanso omega-3 pang'ono. Chochititsa chidwi kwambiri, mafuta a mpendadzuwa ali ndi vitamini E kwambiri, kuposa mafuta a azitona, omwe ambiri amawaona ngati mafuta abwino kwambiri. Sichingakhale choyenera kuphika ndi kuphika pamwamba pa madigiri 100, choncho musapitirire ndi kutentha mukamagwiritsa ntchito, chidzagwiranso ntchito ngati chogwiritsira ntchito mu saladi ndi sauces.
Mtundu wina wodziwika bwino komanso wogwiritsidwa ntchito ndi mafuta achifwamba, yomwe ilinso ndi vitamini E, omega-3 acids, ndipo nthawi yomweyo imakhala yatsopano kwa nthawi yayitali. Iye saopa malo adzuwa ndi kutentha kwapamwamba. Pakati pa mafuta, imasiyanitsidwanso ndi zomwe zili mu monounsaturated mafuta acids. Ndi thanzi labwino komanso loyenera kuphika, kuphika, saladi ndi "zovuta" zilizonse zophikira.
Mwa zina, mafuta osadziwika bwino, ndi bwino kutchula sesame. Ndi gwero la mafuta a polyunsaturated ndi monounsaturated mafuta acids, amasiyanitsidwa ndi kukhazikika kwakukulu kwa kuwala ndi kutentha, mofanana ndi rapeseed, kotero ndi yoyenera kudya kuzizira, komanso kukazinga kapena kuphika pa kutentha kwakukulu. Ili ndi fungo lokoma la sesame.
Chotsatira pamndandanda ndi mafuta a soya, yomwe ili ndi kuchuluka kwa omega-6 ndi kufufuza kwa omega-3. Ndizoyenera kuphika, saladi, sauces ndi Frying, koma osati motalika kwambiri. Zidzakhala zoyenera kwa amayi panthawi ya kusamba, chifukwa zimakhala ndi ma phytoestrogens ofunika, ofanana ndi estrogens achikazi. Kuphatikiza apo, lecithin yomwe ilipo momwemo imatha kusintha magwiridwe antchito a chiwindi, komanso kukumbukira komanso kukhazikika.
Chitsanzo chomaliza ndi mafuta a chimanga, yomwe ilinso ndi omega-6 yambiri ndi omega-3 pang'ono. Ndi gwero labwino la mavitamini E ndi A, koma liyenera kugwiritsidwa ntchito mozizira. Sizingakhale zabwino zokazinga, chifukwa zidzataya katundu wake ndi oxidize mofulumira kwambiri, choncho ziyenera kuwonjezeredwa kuphika, sauces ndi saladi.