Chifukwa chake, mafuta amtundu wanji ndi abwino ku saladi, mwachangu? Tiyeni tiwone.
Kwa saladi, mafuta osapanganidwa osasankhidwa ndi mafuta a mpendadzuwa ndi othandiza, momwe zinthu zonse zopindulitsa zomwe zimapezeka m'chilengedwe zimasungidwa. Koma kuphika ndi mafuta otere ndi koletsedwa. Pakuchepetsa kutentha, zinthu zonse zothandiza zimazisiya ndipo zimapeza zinthu zoyipa monga ma carcinogens. Chifukwa chake, ndibwino kuti mwachangu mu mafuta osungunuka a mpendadzuwa. Koma kuwonjezera pa mafuta a mpendadzuwa, maolivi, chimanga mafuta, mafuta a soya, ndi mafuta a fulakesi ndizofala kwambiri.
Tiyeni tiwone kufunika kwa mafuta ndi zomwe zili ndi mafuta a polyunsaturated acid.
Izi zidulo zimakhudza kwambiri mtima wamtima ndipo ndizothandiza popewa matenda a mtima ndi atherosclerosis. Mafuta a Polyunsaturated amachepetsa "cholesterol choyipa", amakonza khungu ndi tsitsi, komanso amalimbitsa chitetezo chamthupi. Malinga ndi mafuta a polyunsaturated acids, mafuta amagawidwa motere:
Malo oyamba - mafuta opaka mafuta - 1% yama polyunsaturated mafuta acids;
2 - mafuta a mpendadzuwa - 65,0%;
3 - mafuta a soya - 60,0%;
Malo atatu - mafuta a chimanga - 4%
Malo achisanu - mafuta azitona - 5%.
Chizindikiro chofunikira ndizomwe zili ndi mafuta ochulukirapo, zomwe zimakhudza kwambiri mtima wamitsempha. Chifukwa chake mafuta omwe ali ndi mafuta ochepa osakwanira amadziona kuti ndi athanzi.
Malo oyamba - mafuta opaka mafuta - 1% mafuta okhathamira;
2 - mafuta a mpendadzuwa - 12,5%;
Malo atatu - mafuta a chimanga - 3%
4 - mafuta a soya - 16,0%;
Malo achisanu - mafuta azitona - 5%.
Chiwerengerocho chasintha pang'ono, komabe, mafuta a fulakesi ndi mpendadzuwa amakhalabe m'malo otsogola.
Komabe, ndizomveka kulingalira za mtundu wina - uwu ndiye mulingo wa vitamini E. Vitamini E ndi antioxidant wamphamvu. Sikuti imangopangitsa khungu kupanga bwino komanso imalepheretsa kukula kwa ng'ala, komanso imachedwetsa ukalamba wamaselo ndikuwonjezera chakudya chamagulu, imalimbitsa makoma amitsempha yamagazi ndikupewa kuundana kwamagazi.
Mavoti okhutira ndi mavitamini E (makamaka, mafuta amakhala ndi zotsatira zabwino):
Malo 1 - mafuta a mpendadzuwa - 44,0 mg pa magalamu 100;
2 malo - mafuta chimanga - 18,6 mg;
3 - mafuta a soya - 17,1 mg;
4 - mafuta - 12,1 mg.
5 - linseed mafuta - 2,1 mg;
Chifukwa chake, mafuta othandiza kwambiri ndi mafuta a mpendadzuwa, omwe ali m'malo achiwiri potengera mafuta a polyunsaturated and saturated fatty acids komanso m'malo a 2 potengera vitamini E.
Kuti mlingo wathu ukhale wathunthu, ndikuwunika kwamafutawo kukhala abwinoko, tilingalira chimodzi kuwerengera - ndi mafuta ati omwe ndi abwino kuwotcha? Poyambirira tazindikira kale kuti mafuta oyengedwa ndioyenera kuwotchera, koma ndiyofunika kuyang'anira zomwe zimatchedwa "acid number". Chiwerengerochi chikuwonetsa mafuta amafuta aulere m'mafuta. Mukatenthetsa, amasokonekera komanso kuthiramo oxidize mwachangu kwambiri, ndikupangitsa mafuta kukhala owopsa. Chifukwa chake, kutsitsa nambalayi, ndi koyenera kwambiri mafuta owotchera:
Malo 1 - mafuta a mpendadzuwa - 0,4 (nambala ya asidi);
1 malo - mafuta chimanga - 0,4;
2 - mafuta a soya - 1;
3 - mafuta - 1,5;
4 malo - linseed mafuta - 2.
Mafuta otsekedwa sanapangidwe kuti azitentha konse, koma mafuta a mpendadzuwa adayambanso kutsogolera. Chifukwa chake, mafuta abwino kwambiri ndi mpendadzuwa, koma mafuta ena amakhalanso ndi zinthu zambiri zothandiza ndipo akuyenera kugwiritsidwa ntchito chimodzimodzi. Mwachitsanzo, maubwino amafuta a fulakesi samangodziwikiratu kuti kuphatikiza mavitamini ochulukirapo (Retinol, tocopherol, mavitamini a gulu B, vitamini K), ili ndi mafuta ochulukirapo a polyunsaturated fatty omwe ali gawo la vitamini F (mafuta acids a m'banja la Omega 3 ndi Omega-6). Izi zidulo zimathandiza kwambiri pamagulu azinthu m'thupi la munthu.
Mafuta a azitona, ngakhale anthu ambiri amawakonda, pafupifupi nthawi zonse amakhala m'malo omaliza, malinga ndi mafuta a polyunsaturated and saturated fatty, komanso zomwe zili ndi vitamini E. Koma mutha kuzichita mwachangu, muyenera kungochita izi. sankhani mafuta oyengedwa.
Mafuta a maolivi oyeretsedwa amatchedwa "mafuta osungunuka a maolivi", "Mafuta owala a maolivi", komanso "mafuta azitona" kapena "olive" Ndi yopepuka, yopanda kulawa kowoneka bwino ndi utoto.
Onetsetsani kuti mumadya mafutawo mokwanira ndikukhala achichepere komanso athanzi! Osangodutsa, chifukwa magalamu 100 a mafuta amakhala pafupifupi 900 kcal.