Butter 101: Zambiri Zakudya Zakudya ndi Zotsatira Zathanzi

Zamkati

• Njira zopangira
• Mfundo zokhudza thanzi
• Mafuta mu batala
• Mafuta achidule
• Mafuta a mkaka
• Mavitamini ndi mchere
• Zovuta zaumoyo
• Mkaka ziwengo
• Kusagwirizana kwa Lactose
• Thanzi lamtima
• Zodyetsedwa ndi msipu motsutsana ndi tirigu
• Mfundo yofunika

Butter ndi mkaka wotchuka wa mkaka wopangidwa ndi mkaka wa ng'ombe.

Opangidwa ndi mafuta amkaka omwe adalekanitsidwa ndi zigawo zina za mkaka, ali ndi kununkhira kopitilira muyeso ndipo amagwiritsidwa ntchito ngati kufalikira, komanso kuphika ndi kuphika.

M'zaka makumi angapo zapitazi, batala wadzudzulidwa chifukwa cha matenda amtima chifukwa chokhala ndi mafuta ambiri.

Komabe, batala tsopano amadziwika kuti ndi wathanzi - makamaka akagwiritsidwa ntchito pang'ono.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za batala.

Njira zopangira

Gawo loyamba pakupanga batala limaphatikizapo kupatula kirimu ndi mkaka.

M'mbuyomu, mkaka unkangosiyidwa mpaka kirimu utakwera pamwamba, pomwepo unkasekedwa. Kirimu imatuluka chifukwa mafuta ndi opepuka kuposa zigawo zina za mkaka.

Kupanga kirimu kwamakono kumaphatikizapo njira yabwino kwambiri yotchedwa centrifugation.

Batala amapangidwa kuchokera ku kirimu kudzera pa churning, zomwe zimaphatikizapo kugwedeza kirimu mpaka mafuta amkaka - kapena batala - agundane palimodzi ndikulekanitsidwa ndi gawo lamadzi - kapena buttermilk.

Pambuyo pa batala wa batala, batala amawapukutira mpaka atakhala okonzeka kuunyamula.

Batala amapangidwa ndikulekanitsa zonona ndi mkaka, kenako ndikuphika kirimu kuti atulutse madzi owonjezera.

Mfundo zokhudza thanzi

Popeza makamaka amapangidwa ndi mafuta, batala ndi chakudya chambiri. Supuni imodzi (14 magalamu) a batala imanyamula pafupifupi ma calories 100, omwe amafanana ndi nthochi imodzi yaying'ono.

Zowona za supuni 1 (magalamu 14) a batala wamchere ndi ():

• Ma calories: 102<
• Madzi: 16%
• Mapuloteni: 0.12 magalamu
• Ma carbs: 0.01 magalamu
• Shuga: 0.01 magalamu
• CHIKWANGWANI: 0 magalamu
• Mafuta: Magalamu 11.52
  • Zokwanira: 7.29 magalamu
  • Zosintha: 2.99 magalamu
  • Polyunsaturated: 0,43 magalamu
  • Tumizani: 0.47 magalamu

Batala limakhala ndi mafuta ndi mafuta ochulukirapo, onyamula mafuta opitilira 100 ndi magalamu 11 a mafuta mu supuni imodzi (14 magalamu).

Mafuta mu batala

Butter ndi pafupifupi 80% mafuta, ndipo otsalawo ndimadzi.

Ndimagawo amkaka amafuta omwe amakhala kutali ndi protein ndi carbs.

Butter ndi amodzi mwamafuta ovuta kwambiri pazakudya zonse, okhala ndi mafuta opitilira 400 osiyanasiyana.

Amakhala ndi mafuta okwanira pafupifupi 70% ndipo amakhala ndi monounsaturated fatty acids (pafupifupi 25%).

Mafuta a polyunsaturated amapezeka pokhapokha, okhala ndi 2.3% yamafuta onse (,).

Mitundu ina ya mafuta yomwe imapezeka mu batala imaphatikizapo cholesterol ndi phospholipids.

Mafuta achidule

Pafupifupi 11% yamafuta okhathamira mu batala ndi mafuta amfupi (SCFAs), omwe amapezeka kwambiri ndi butyric acid ().

Asidi wa butyric ndi gawo lapadera la mafuta amkaka a nyama zowala, monga ng'ombe, nkhosa, ndi mbuzi.

Butyrate, yomwe ndi mtundu wa butyric acid, yawonetsedwa kuti ichepetsa kutupa m'mimba ndipo yakhala ikugwiritsidwa ntchito ngati chithandizo cha matenda a Crohn's ().

Mafuta a mkaka

Mosiyana ndi mafuta azakudya zosinthidwa, mafuta amkaka amatengedwa kuti ndi athanzi.

Butter ndiye chakudya chamafuta kwambiri cha mafuta amkaka, omwe amapezeka kwambiri ndi vaccenic acid ndi conjugated linoleic acid (CLA) (4).

CLA imagwirizanitsidwa ndi maubwino osiyanasiyana azaumoyo ().

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti CLA itha kuteteza ku mitundu ina ya khansa (,,).

CLA imagulitsidwanso ngati chowonjezera chowonjezera ().

Komabe, si maphunziro onse omwe amathandizira kuwonda kwake, ndipo ndizotheka kuti kuchuluka kwakukulu kwa zowonjezera za CLA zitha kuwononga thanzi lama metabolic (,,).

Batala amapangidwa makamaka ndi mafuta, monga mafuta okhathamira, monounsaturated, ndi mafuta amkaka.

Mavitamini ndi mchere

Batala ndi gwero lolemera la mavitamini angapo - makamaka osungunuka mafuta.

Mavitamini otsatirawa amapezeka mu batala wambiri:

• Vitamini A. Ndi vitamini wochuluka kwambiri mu batala. Supuni imodzi (14 magalamu) imapereka pafupifupi 11% ya Reference Daily Intake (RDI) ().
• Vitamini D. Butter ndi gwero labwino la vitamini D.
• Vitamini E. A antioxidant wamphamvu, vitamini E nthawi zambiri amapezeka muzakudya zamafuta.
• Vitamini B12. Amatchedwanso cobalamin, vitamini B12 imangopezeka mu zakudya za nyama kapena mabakiteriya, monga mazira, nyama, zopangira mkaka, ndi chakudya chotupitsa.
• Vitamini K2. Mtundu wa vitamini K, vitamini - wotchedwanso menaquinone - amatha kuteteza matenda amtima ndi kufooka kwa mafupa (,,).

Komabe, batala samathandizira kwambiri kuti muzidya mavitaminiwa tsiku lililonse chifukwa mumawadya pang'ono.

Batala ali ndi mavitamini osiyanasiyana, kuphatikiza A, D, E, B12, ndi K2.

Zovuta zaumoyo

Ngati amadya moperewera, batala amakhala ndi zovuta zochepa zodziwika bwino.

Komabe, kudya batala wambiri kumatha kubweretsa kunenepa komanso mavuto azaumoyo, makamaka pankhani yazakudya zopatsa mafuta ambiri.

Zotsalira zochepa zafotokozedwa pansipa.

Mkaka ziwengo

Ngakhale batala ali ndi mapuloteni ochepa kwambiri, amakhalabe ndi ma protein omwe amapezeka mthupi mwawo omwe amachititsa kuti thupi liziyenda.

Chifukwa chake, anthu omwe ali ndi vuto lakumwa mkaka ayenera kusamala ndi batala - kapena azipewe palimodzi.

Kusagwirizana kwa Lactose

Batala limangokhala ndi kuchuluka kwa lactose, kotero kumwa pang'ono kuyenera kukhala kotetezeka kwa anthu ambiri omwe ali ndi tsankho la lactose.

Batala wamtundu (wopangidwa ndi mkaka wofukiza) komanso batala wofotokozedwanso - womwe umatchedwanso ghee - umapatsa lactose yocheperako ndipo itha kukhala yoyenera.

Thanzi lamtima

Matenda a mtima ndi chimodzi mwazomwe zimayambitsa kufa kwambiri masiku ano.

Chiyanjano pakati pa mafuta odzaza ndi matenda amtima chakhala chovuta kwambiri pazaka zambiri (, 17,,).

Kudya mafuta ochulukirapo kumatha kukulitsa cholesterol cha LDL (choyipa) m'magazi anu, chomwe chimayambitsa matenda amtima ().

Komabe, ofufuza amati mafuta okhuta satulutsa mtundu wa LDL wokhudzana kwambiri ndi matenda amtima - tinthu tating'onoting'ono ta LDL (sdLDL) tinthu (,).

Kuphatikiza apo, kafukufuku wambiri walephera kupeza kulumikizana pakati pakudya mafuta kwambiri ndi matenda amtima (,,).

Zomwezo zimagwiranso ntchito pazakudya zamkaka zamafuta kwambiri monga batala. Kafukufuku wina akuwonetsa kuti mkaka wamafuta ambiri sawonjezera chiopsezo cha matenda amtima ().

Makamaka, maphunziro ena owunikira amalumikizitsa kudya kwa mkaka wamafuta ambiri kupindulitsa pamatenda amtima (,,).

Ngakhale pali mikangano iyi, malangizo ambiri azakudya amalangizabe za kupewa kudya mafuta ochulukitsitsa.

Butter nthawi zambiri amakhala wathanzi - komanso lactose imakhala yochepa - koma imathandizira kunenepa mukamadya mopitirira muyeso. Ngakhale akuti akuti ndi omwe amachititsa kuti matenda a mtima akhale pachiwopsezo, kafukufuku wina akuwonetsa kuti atha kuthandiza thanzi la mtima.

Zodyetsedwa ndi msipu motsutsana ndi tirigu

Zakudya za ng'ombe za mkaka zitha kukhala ndi gawo lalikulu pakukula kwa batala.

Batala wothiridwa udzu amapangidwa kuchokera ku mkaka wa ng'ombe zomwe zimadya msipu kapena kudyetsedwa udzu watsopano.

Ku United States, zopangira mkaka zomwe zimadyetsedwa ndiudzu zimakhala ndi gawo limodzi laling'ono la mkaka. Ng'ombe zambiri zamkaka zimadyetsedwa ndi chakudya chamagulu (28).

M'mayiko ena ambiri, monga Ireland ndi New Zealand, mkaka wodyetsedwa ndi udzu umakhala wofala - makamaka m'miyezi yotentha.

Batala wodyetsedwa ndi msipu amakhala ndi michere yambiri kuposa batala kuchokera ku ng'ombe zomwe zimadyetsedwa, chakudya chambewu kapena udzu wotetezedwa ().

Mbali yochuluka ya udzu watsopano mu chakudya cha ng'ombe imachulukitsa mafuta athanzi, monga omega-3 fatty acids ndi CLA (,,, 32, 33).

Kuphatikiza apo, zomwe zili ndi mavitamini osungunuka mafuta ndi ma antioxidants - monga carotenoids ndi tocopherols - ndizokwera kwambiri mkaka wodyetsedwa ndi udzu (34, 35).

Zotsatira zake, batala wochokera ku ng'ombe zodyetsedwa ndi udzu zitha kukhala chisankho chabwino.

Botolo lochokera ku ng'ombe zodyetsedwa ndi udzu limakhala ndi michere yambiri kuposa batala wa ng'ombe zodyetsedwa ndi njere ndipo limatha kukhala njira yabwino.

Mfundo yofunika

Batala ndi mkaka wopangidwa kuchokera ku mafuta amkaka.

Ngakhale makamaka amapangidwa ndi mafuta, amakhalanso ndi mavitamini ambiri, makamaka A, E, D, ndi K2.

Komabe, batala siopatsa thanzi kwenikweni akaganizira kuchuluka kwa ma calories.

Chifukwa chakhuta mafuta kwambiri, akuti akuti ndiwowonjezera kunenepa komanso matenda amtima. Komabe, kafukufuku wambiri akusonyeza kuti izi si zoona.

Kumapeto kwa tsikulo, batala amakhala wathanzi pang'ono - koma kumwa mopitirira muyeso kuyenera kupewedwa.