Nthawi zambiri posankha zopangira kuphika kapena kugwiritsa ntchito tsiku ndi tsiku, timatayika. Timaopsezedwa ndi kuvulaza kwa margarine, mafuta opaka, kapena mafuta a batala, ngakhale kuti kwenikweni, sizinthu zonse zomwe zimakhala ndi chiopsezo. Zomwe mungasankhe: batala, margarine, komanso ngati atha kudyedwa?
Butter
Batala amapangidwa ndi zonona zonona; lili ndi mafuta osachepera 72.5% (ena 80% kapena 82.5%). Oposa theka la mafutawa ndi mafuta a saturated mafuta acids.
Mafuta okhuta amaonedwa kuti ndi ovulaza mtima ndi mitsempha ya magazi. Amachulukitsa kuchuluka kwa cholesterol "yoyipa" kapena yotsika kachulukidwe lipoprotein, coalesce ndi kutsekereza mitsempha yamagazi.
Koma ma lipoprotein sangachuluke ngati osapeza zinthu zoyipa monga ma free radicals ochokera ku chilengedwe. Ngati mumadya zochepa za antioxidants - zipatso ndi zipatso ndikukhala ndi chizolowezi choipa, cholesterol choipa chidzaunjikana.
Apo ayi, batala silivulaza thupi, koma m'malo mwake, limapangitsa kuti chitetezo chitetezeke komanso chimateteza ku matenda.
Butter angagwiritsidwe ntchito kutentha mankhwala mankhwala. Pali 3% yokha yamafuta acids, omwe, akatenthedwa, amasinthidwa kukhala carcinogens. Komabe, ndi bwino kugwiritsa ntchito batala wosungunuka kuti muwotchere chifukwa batala imakhala ndi mapuloteni amkaka, omwe amayamba kutentha kutentha kwambiri.
margarine
Margarine ali ndi 70-80% yamafuta omwe ali unsaturated mafuta acids. Zatsimikiziridwa kuti m'malo mwa mafuta odzaza mafuta acids ndi unsaturated amachepetsa chiopsezo chokhala ndi matenda amtima.
Choncho, ngati munthu ali ndi atherosclerosis zinthu, kuphatikizapo Kusuta, owonjezera kulemera, nkhawa, cholowa, ndi matenda a m`thupi, m`pofunika kupereka mmalo margarine.
Margarine akadali amaonedwa kuti ndi ovulaza chifukwa cha TRANS mafuta zidulo opangidwa mu hydrogenation ndondomeko ya masamba mafuta. 2-3% ya TRANS mafuta acids alipo mu batala, chiopsezo cha matenda a mtima ndi mitsempha yamagazi kumawonjezera mafuta a TRANS ochokera ku mafakitale. Chifukwa cha Miyezo, kuchuluka kwa mafuta a TRANS mu margarine sikuyenera kupitirira 2%.
Osayika margarine pansi pa kutentha. Margarine ali ndi 10.8 mpaka 42.9% ya polyunsaturated mafuta acids. Ikatenthedwa kufika madigiri 180, margarine imatulutsa ma aldehydes owopsa.
Kufalitsa
Kufalikira ndi zinthu zomwe zili ndi gawo lalikulu lamafuta osachepera 39%, kuphatikiza mafuta anyama ndi masamba.
Pali mitundu ingapo ya kufalikira:
- masamba okoma (58.9% a saturated mafuta acids ndi 36.6% unsaturated);
- batala (54,2% saturated ndi 44.3% unsaturated);
- mafuta a masamba (36,3% saturated ndi 63.1% unsaturated).
Mu mafuta a batala ndi masamba omwe amafalikira, mumakhala mafuta ochepa kwambiri kuposa mafuta a batala koma ochuluka kuposa margarine. Ponena za mafuta a TRANS, kuchuluka kwawo muzakudya kuyenera kupitilira 2%.
Ndibwino kuti musagwiritse ntchito kufalikira kwa Frying ndi kuphika: ili ndi pafupifupi 11% yamafuta a polyunsaturated mafuta acids, omwe, akatenthedwa, amatulutsa ma carcinogens.