Zamkatimu
imapezekanso mu mbewu za mitengo ina yazipatso (apurikoti, pichesi, chitumbuwa, zipatso zotsekemera, amondi), nthanga za mphesa, chivwende, tomato, fodya, tiyi, komanso m'malo ena okhala ndi mafuta omwe amapangira zakudya . Zotsalazo zimaphatikizira chimanga ndi nyongolosi yambewu zambewu. Chipolopolo cha tirigu ndi tirigu wa rye chimakhala ndi mafuta 5-6%, mu nyongolosi - 11-13% ndi 10-17%, motsatana; mu nyongolosi ya chimanga - 30-48% mafuta, mapira - pafupifupi 27%, mpunga - 24-25%.
Zomwe zili mumafuta muzomera ndi mtundu wake zimadalira mtundu wa chomera, momwe zinthu zikukula (umuna, chithandizo cha nthaka), kukula kwa zipatso ndi mbewu.
Mosiyana ndi mafuta azinyama, mafuta amamasamba amakhala ndi mafuta osakwaniritsidwa, omwe amalowetsedwa mosavuta ndi thupi ndipo samapangika pamakoma amitsempha yamagazi.
Kusiyana kwina pakati pa mafuta achilengedwe amasamba ndi kuchuluka kwa vitamini F, komwe thupi limafunikira. Kuperewera kwake kumakhudza makamaka nembanemba yam'mimba. Kuperewera kwa vitamini F kumabweretsa matenda am'mimba (kuyambira sclerosis mpaka matenda amtima), kuchepa kwa ma virus ndi mabakiteriya, matenda a chiwindi osatha ndi nyamakazi.
Kuti mukhale ndi thanzi labwino, muyenera kudya osachepera 15-20 g wa hemp, linseed, mpendadzuwa kapena mafuta ena a masamba tsiku lililonse!
Tiyenera kukumbukira kuti njira zodzitetezera komanso zochiritsira zitha kuyembekezeredwa pakumwa mafuta azamasamba omwe amapezeka ndi kutentha kozizira kutentha kosapitirira 40-45 ° C - mdima, wonunkha, wokhala ndi matope akulu, amatchedwa mafuta osayengedwa. Awa ndi mafuta okoma komanso athanzi. Koma ili ndi vuto limodzi lalikulu. Kukhala biologically yogwira, wamoyo, mwamsanga amakhala mitambo, owawa, owawa, oxidized mu mlengalenga, mu kuwala ndi kutentha, ndipo mwamsanga anataya katundu wake opindulitsa!
Kwenikweni, zinthu zosiyanasiyana zoyengedwa zimaperekedwa m'masitolo, mwachitsanzo, mafuta oyeretsedwa. Panthawi yoyenga, mafuta amatsukidwa ku zonyansa zosiyanasiyana ndi zosafunika kwa wopanga, koma nthawi yomweyo amataya kukoma ndi kununkhira kwake, komanso zonse zothandiza. Ndicho chifukwa chake si aliyense amene amakonda mafuta oyengeka. Anthu ena amakonda fungo ndi kukoma kwa zinthu zachilengedwe ndipo amakhulupirira kuti kuyeretsa kumawononga.
Mafuta oyeretsedwa opangidwa ndi kutentha kwa kutentha kuchokera ku 160 mpaka 200 ° C alibe zinthu zamoyo komanso mavitamini motero samawonongeka. Amatha kusungidwa m'mabotolo owala kwa nthawi yayitali, sawopa kuwala kwa dzuwa.
analimbikitsa kokha kuti mwachangu. Chakudya - mu masaladi, zokometsera, mbale zakumbali - mafuta achilengedwe osasankhidwa okha ayenera kugwiritsidwa ntchito.
Makhalidwe a mafuta osasankhidwa a masamba
Mafuta ochuluka a masamba ndipo nthawi zina samamveka bwino pamalemba omwe amatenga kunja nthawi zambiri amatidabwitsa. Pogulitsa mutha kuwona amaranth, azitona, mpendadzuwa, soya, chimanga, chiponde, sesame, rapeseed, mafuta amanjedza, mafuta amphesa, mafuta akuda chitowe, ndi zina zambiri.
Kodi pali kusiyana kotani pakati pa mafutawa ndi zomwe ziyenera kutsogozedwa posankha mafuta amafuta? Mtengo wa mafuta achilengedwe umatsimikiziridwa ndi zomwe zili ndi vitamini F ndi polyunsaturated fatty acids, komanso mavitamini A, D, E.
Mafuta amafuta
potengera kufunika kwake kwachilengedwe. Flaxseed ndiye wolemera kwambiri mu vitamini F (mafuta ofunikira). Mafuta otsekemera amadyetsa ubongo, amachepetsa kagayidwe kabwino ka maselo, amathandizira dongosolo lamanjenje, amachotsa kudzimbidwa, amachepetsa khungu, komanso amachepetsa mafuta m'thupi. Mafuta odzola amakhala ndi oxidized mosavuta ndipo ayenera kutetezedwa ku kuwala ndi mpweya. Akatswiri azaumoyo amati mafuta amafuta ngati mafuta obzala kuti achepetse kunenepa.
Mafuta a mpendadzuwa
Amagwiritsidwa ntchito kwambiri ngati zopangira zazikulu pakupanga margarine ndi mayonesi, komanso popanga masamba ndi nsomba zamzitini. Mafuta a mpendadzuwa amagulitsidwa oyengedwa komanso osakonzedwa. Mafuta oyengedwa nawonso amachotsedwa pamadzi, ndiye kuti, alibe fungo.
Mafuta a mpendadzuwa oyeretsedwa ndi owonekera, achikaso owala (mpaka pafupifupi oyera), samatulutsa matope panthawi yosungira, amakhala ndi fungo lokoma la mbewu ya mpendadzuwa.
Mafuta a mpendadzuwa osasankhidwa ndi akuda kwambiri ndipo ali ndi fungo lamphamvu; ikasungidwa imapanga chisawawa. Mafuta osapanganidwa a mpendadzuwa amalimbikitsidwa kwa anthu omwe ali ndi atherosclerosis komanso cholesterol.
Mafuta a azitona
ali ndi malo apadera pakati pa mafuta ena a masamba. Mafuta ochokera ku zipatso za mtengo wa azitona ndiofunika kwambiri komanso opatsa thanzi, amatenga bwino kuposa mafuta ena. M'dziko lathu, mafuta a maolivi samapangidwa, ndipo amawononga ndalama zambiri kuposa mafuta ena onse azamasamba omwe angagwiritsidwe ntchito tsiku ndi tsiku.
Mafuta a azitona amalekerera ngakhale anthu omwe ali ndi vuto lakugaya m'mimba, chiwindi ndi matenda am'mimba. Mafuta a azitona amateteza matenda amtima. Mafuta a azitona ndi abwino pokonzekera saladi wa masamba, zipatso ndi masamba ndi zipatso, nkhanu ndi zokhwasula-khwasula za shrimp. Mafuta a azitona amapanga mbale zabwino kwambiri zotentha; amagwiritsidwa ntchito popanga nsomba zamzitini.
Katundu wa chimanga (chimanga) mafuta
- wonyezimira, wowonekera, wopanda fungo. Zimangogulitsidwa pokhapokha ngati zili zoyera. Zilibe phindu lililonse kuposa mpendadzuwa kapena mafuta a soya, komabe, mafutawa ali ndi zinthu zambiri zofunika kutsatira, zomwe zimapangitsa kutchuka kwambiri. Mafuta a chimanga ali ndi polyunsaturated fatty acids, mavitamini F ndi E. Amalimbikitsa kutha kwa cholesterol m'magazi.
Ubwino wamafuta a soya
ofala kwambiri ku Western Europe, United States ndi China. Amagwiritsidwa ntchito pachakudya chokhacho; ndi udzu wachikasu mumtundu ndi fungo lamphamvu. Amagwiritsidwa ntchito chimodzimodzi ndi mpendadzuwa. Mafuta a soya ndiabwino kuposa ena pachakudya cha ana, chifukwa amakhala ndi zinthu zofunika pakupanga dongosolo lamanjenje ndi zida zowonera. Mafuta a soya, chifukwa chotsutsana ndi cholesterol, amalimbikitsidwa kuti azikhala ndi cholesterol yambiri m'magazi.
Katundu wa mafuta ena masamba
m'gulu la zosafunika masamba mafuta. Amakhala ndi ma asidi a polyunsaturated ochepa komanso mamolekyulu olemera kwambiri amafuta acid. Zogulitsazi zimagwiritsidwa ntchito kunja makamaka popanga zinthu za margarine ndi zakudya zamzitini, komanso kukonzekera saladi ndi zokazinga - zomwe zimagwiritsidwa ntchito mofanana ndi mafuta onse a masamba.
muli mapuloteni 27 peresenti ndi chakudya cha 16%. Mtedza wa kirimba umakhala ndi mafuta ochulukirapo kwambiri komanso mankhwala a lipotropic (lecithin, phosphatide), omwe ndi othandiza kuti munthu azidya bwino. Mtedza wokha ndi mafuta a chiponde ndi othandiza a choleretic agents. Ndipo chifukwa cha potaziyamu yopitilira makumi atatu ya potaziyamu wopitilira sodium, mtedza umakhalanso ndi zofooketsa.
osafunika kwambiri pamafuta onse azamasamba. Ndiwokhazikika osasinthasintha ndipo amawoneka ngati mafuta a nkhumba. Pophika, amagwiritsidwa ntchito m'maiko angapo akummawa, komwe, pazifukwa zachipembedzo, mafuta a nkhumba sagwiritsidwa ntchito. M'mayiko ambiri, mankhwalawa amagwiritsidwa ntchito ngati cholimba pokonzekera margarines, m'makampani ophikira komanso ophikira. Mafuta a kanjedza amadyedwa pokhapokha atatenthedwa - siabwino kuphika kozizira.
- mankhwala abwino, ali ndi bactericidal ndi katundu, pang'onopang'ono ndi mofooka oxidizes. Zowonjezera zazing'ono za mafuta a mpiru zimathandiza kuti mafuta ena a masamba asungidwe. Ndizoyenera ku saladi komanso zokazinga, zofunika kwambiri kuti zisungidwe. Kusungidwa 4 nthawi yaitali kuposa mpendadzuwa. Nsomba zam'chitini zopangidwa ndi mafuta a mpiru zimasunga kukoma kwachilengedwe kwa nsomba. Zophika buledi zophikidwa mu mafuta a mpiru sizikhala kwanthawi yayitali, zimakhala ndi mawonekedwe obiriwira. Nyama ndi nsomba zophikidwa mu mafuta a mpiru zimakhala ndi mtundu wokoma komanso kukoma.
Ndi mafuta ofiira a lalanje okhala ndi fungo labwino komanso kakomedwe. Chifukwa chogwiritsa ntchito ukadaulo wosasinthasintha, mafuta a sea buckthorn amapangidwa ndi mafuta ambiri a carotenoids, omwe amachititsa kuti thupi lizilimbana ndi matenda opatsirana, kumawonjezera kuchuluka kwa glycogen mu minofu, mtima ndi chiwindi, kumathandizira kuchipatala chovuta cha zilonda zam'mimba komanso chilonda cha mmatumbo.