Mafuta Ophika Oyenera - Upangiri Wotsogola

Zamkati

• Kukhazikika Kwamafuta Ophika
• Wopambana: Mafuta a Kokonati
• Batala
• Mafuta a Azitona
• Mafuta a Zinyama - Ng'ombe, Zochepa, Bacon Drippings
• Mafuta a Palm
• Mafuta a Avocado
• Mafuta a Nsomba
• Mafuta a fulakesi
• Mafuta a Canola
• Mafuta a Mtedza ndi Mafuta a Mtedza
• Mbewu ndi Mafuta a Masamba
• Momwe Mungasamalire Mafuta Anu Ophikira

Muli ndizosankha zambiri pakusankha mafuta ndi mafuta ophikira.

Koma sikangokhala kusankha kwamafuta omwe ndi athanzi, komanso ngati ali khala athanzi ataphika ndi.

Kukhazikika Kwamafuta Ophika

Mukaphika ndi kutentha kwakukulu, mukufuna kugwiritsa ntchito mafuta omwe amakhala osasunthika komanso osakhazikika kapena osasalala mosavuta.

Mafuta akamakhala ndi makutidwe ndi okosijeni, amatenga mpweya ndi oxygen kuti apange zopangika zaulere ndi zinthu zowopsa zomwe simukufuna kudya.

Chofunikira kwambiri pakudziwitsa kukana kwa mafuta kwa makutidwe ndi okosijeni ndi rancidification, ponseponse pamatenthedwe otsika komanso otsika, ndiyeso yokhudzana ndi kukhathamiritsa kwamafuta amchere.

Mafuta okhuta ali ndi mgwirizano umodzi wokha m'mafuta a asidi, mafuta a monounsaturated amakhala ndi mgwirizano umodzi kawiri ndipo mafuta a polyunsaturated amakhala ndi awiri kapena kupitilira apo.

Ndi zomangira ziwiri izi zomwe zimapangitsa kuti mankhwala azitha kutentha komanso kutentha.

Mafuta okhuta ndi mafuta a monounsaturated ndi osagwirizana ndi kutentha, koma mafuta omwe ali ndi mafuta ambiri a polyunsaturated ayenera kupewa kupezeka (1).

Chabwino, tsopano tiyeni tikambirane mtundu uliwonse wa mafuta ophika makamaka.

Wopambana: Mafuta a Kokonati

Pankhani yophika kotentha kwambiri, mafuta a coconut ndiye chisankho chanu chabwino.

Oposa 90% ya mafuta acid amadzaza, zomwe zimapangitsa kuti zisamayandikire kutentha.

Mafutawa ndi olimba pang'ono kutentha kwa firiji ndipo amatha miyezi ndi zaka osapsa mtima.

Mafuta a kokonati amakhalanso ndi thanzi labwino. Ndiwolemera kwambiri mu asidi yamchere yotchedwa Lauric Acid, yomwe imatha kukonza cholesterol ndikuthandizira kupha mabakiteriya ndi tizilombo toyambitsa matenda (, 3, 4).

Mafuta amafuta a kokonati amathanso kulimbitsa kagayidwe pang'ono ndikuwonjezera kukhuta poyerekeza ndi mafuta ena. Ndi mafuta okhawo ophika omwe adandipangitsa kukhala pamndandanda wanga wazakudya zabwino kwambiri (5,, 7).

Kuwonongeka kwa Mafuta a Mafuta:

• Zokwanira: 92%.
• Kutchulidwa: 6%.
• Polyunsaturated: 1.6%.

Onetsetsani kuti mwasankha namwali kokonati mafuta. Ndi organic, imakoma komanso imakhala ndi thanzi lamphamvu.

Mafuta okhutira kale amawoneka kuti ndi opanda thanzi, koma kafukufuku watsopano atsimikizira kuti alibe vuto lililonse. Mafuta okhutitsidwa ndi gwero labwino la mphamvu kwa anthu (8, 9,).

Batala

Butter idalinso chiwanda m'mbuyomu chifukwa chakhuta mafuta.

Koma palibe chifukwa choopera batala weniweni. Ndi margarine wosinthidwa omwe ndi zinthu zowopsa ().

Zenizeni batala ndiabwino kwa inu ndipo kwenikweni ndiopatsa thanzi.

Lili ndi Vitamini A, E ndi K2. Mulinso mafuta amchere a Conjugated Linoleic Acid (CLA) ndi Butyrate, onse omwe ali ndi thanzi labwino.

CLA imatha kutsitsa kuchuluka kwa mafuta m'thupi mwa anthu ndipo butyrate imatha kulimbana ndi kutupa, kukonza thanzi m'matumbo ndipo yawonetsedwa kuti imapangitsa makoswe kulimbikira kuti akhale onenepa kwambiri (12, 13, 14,,).

Kuwonongeka kwa Mafuta a Mafuta:

• Zokwanira: 68%.
• Kutumizidwa: 28%.
• Polyunsaturated: 4%.

Pali chenjezo limodzi kuphika ndi batala. Batala wokhazikika amakhala ndi shuga ndi mapuloteni ochepa ndipo chifukwa chake amakhala kuti amawotchedwa nthawi yayitali yophika ngati kuwotcha.

Ngati mukufuna kupewa izi, mutha kupanga batala womveka, kapena ghee. Mwanjira imeneyi, mumachotsa lactose ndi mapuloteni, ndikukusiyani ndi butterfat weniweni.

Nayi maphunziro abwino amomwe mungafotokozere bwino batala lanu.

Onetsetsani kuti mwasankha batala kuchokera ng'ombe zonenepa. Batala ili lili ndi Vitamini K2, CLA ndi michere yambiri, poyerekeza ndi batala wochokera ku ng'ombe zodyetsedwa ndi tirigu.

Mafuta a Azitona

Mafuta a maolivi amadziwika bwino chifukwa chokhala ndi thanzi labwino pamtima ndipo amakhulupirira kuti ndiye chifukwa chachikulu chazabwino zaku zakudya zaku Mediterranean.

Kafukufuku wina akuwonetsa kuti mafuta a azitona amatha kusintha thanzi.

Itha kukweza cholesterol cha HDL (chabwino) ndikuchepetsa kuchuluka kwama cholesterol amtundu wa LDL omwe akuyenda m'magazi anu (17, 18).

Kuwonongeka kwa Mafuta a Mafuta:

• Zokwanira: 14%.
• Kutumizidwa: 75%.
• Polyunsaturated: 11%.

Kafukufuku wamafuta a azitona akuwonetsa kuti ngakhale uli ndi mafuta acid okhala ndi ma bond awiri, mutha kuyigwiritsabe ntchito kuphika chifukwa sichimatha kutentha (19).

Onetsetsani kuti mwasankha Mafuta a Maolivi Owonjezera Owonjezera. Ili ndi michere yambiri komanso ma antioxidants kuposa mtundu woyengedwa. Komanso imakoma kwambiri.

Sungani maolivi anu pamalo ozizira, owuma, amdima, kuti asamayende bwino.

Mafuta a Zinyama - Ng'ombe, Zochepa, Bacon Drippings

Mafuta a nyama amakhala ndi mitundu yosiyanasiyana kutengera zomwe nyama zimadya.

Ngati adya mbewu zambiri, mafutawo amakhala ndi mafuta ochepa kwambiri a polyunsaturated.

Ngati ziweto zimadyetsedwa kapena kudyetsedwa udzu, padzakhala mafuta ochulukirapo komanso opatsa mphamvu.

Chifukwa chake, mafuta amanyama ochokera kuzinyama omwe amakwezedwa mwachilengedwe ndi njira zabwino kwambiri zophikira.

Mutha kugula mafuta anyama okonzeka kapena kusungitsa kuchokera m'sitolo, kapena mutha kupulumutsa zokopa kuchokera munyama kuti mugwiritse ntchito nthawi ina. Madontho a nyama yankhumba ndi okoma kwambiri.

Mafuta a Palm

Mafuta a kanjedza amachokera ku zipatso za kanjedza zamafuta.

Amakhala ndi mafuta okhutira komanso monounsaturated, okhala ndi ma polyunsaturates ochepa.

Izi zimapangitsa mafuta a kanjedza kukhala njira yabwino yophikira.

Mafuta a Red Palm (mitundu yosafotokozedwayo) ndibwino kwambiri. Mulinso mavitamini E, Coenzyme Q10 ndi michere ina.

Komabe, pali nkhawa zina zakuti mafuta a kanjedza amakolola mosadukiza, zikuwoneka kuti kukulitsa mitengoyi kumatanthauza malo ocheperako a Orangutan, omwe ndi nyama zomwe zatsala pang'ono kutha.

Mafuta a Avocado

Mafuta a avocado amafanana ndi mafuta. Imakhala monounsaturated, pomwe imadzaza ndi polyunsaturated yosakanikirana.

Itha kugwiritsidwa ntchito pazinthu zambiri monga mafuta a maolivi. Mutha kuphika nawo, kapena kuzizira.

Mafuta a Nsomba

Mafuta a nsomba ndi olemera kwambiri munyama za Omega-3 fatty acids, omwe ndi DHA ndi EPA. Supuni ya mafuta a nsomba imatha kukhutiritsa zosowa zanu za tsiku ndi tsiku zamafuta ofunikira kwambiriwa.

Mafuta abwino kwambiri a nsomba ndi nsomba ya cod nsomba, chifukwa imakhalanso ndi Vitamini D3, yomwe gawo lalikulu la dziko lapansi ilibe.

Komabe, chifukwa chokhala ndi mafuta ambiri a polyunsaturated, mafuta a nsomba ayenera ayi kugwiritsidwa ntchito kuphika. Amagwiritsidwa ntchito bwino ngati chowonjezera, supuni imodzi patsiku. Khalani m'malo ozizira, owuma komanso amdima.

Mafuta a fulakesi

Mafuta a fulakesi ali ndi mitundu yambiri yazomera ya Omega-3, Alpha Linolenic Acid (ALA).

Anthu ambiri amagwiritsa ntchito mafutawa kuwonjezera ndi mafuta a Omega-3.

Komabe, pokhapokha mutakhala wosadyera, ndiye ndikulimbikitsani kuti mugwiritse ntchito mafuta amafuta m'malo mwake.

Umboni ukusonyeza kuti thupi la munthu silimasinthira ALA kukhala mitundu yogwira, EPA ndi DHA, pomwe mafuta amafuta amakhala ndi zambiri ().

Chifukwa cha mafuta ochuluka a polyunsaturated, mafuta a fulakesi sayenera kugwiritsidwa ntchito kuphika.

Mafuta a Canola

Mafuta a Canola amachokera ku rapeseeds, koma euric acid (mankhwala owopsa, owawa) achotsedwa m'menemo.

Kuwonongeka kwamafuta kwamafuta a canola ndikwabwino, ndipo mafuta ambiri amadzimadzimadzimadzimadzimadzimadzimadzi, ndiye kuti mumakhala Omega-6 ndi Omega-3 mu chiŵerengero cha 2: 1, chomwe chili chabwino.

Komabe, mafuta a canola amafunika kudutsa aukali kwambiri njira zopangira zisanapangidwe kukhala chinthu chomaliza.

Onani kanemayo kuti muwone momwe mafuta a canola amapangidwira. Ndizonyansa kwambiri ndipo zimakhudzana ndi hexane wosungunulira poizoni (pakati pa ena) - ine sindimaganiza kuti mafutawa ndioyenera kudya anthu.

Mafuta a Mtedza ndi Mafuta a Mtedza

Pali mafuta ambiri amtedza omwe amapezeka ndipo ena a iwo amakoma modabwitsa.

Komabe, ali ndi mafuta ambiri a polyunsaturated, omwe amawapangitsa kusankha kosayenera kuphika.

Zitha kugwiritsidwa ntchito ngati magawo a maphikidwe, koma osazizira kapena kuphika nawo motentha kwambiri.

Zomwezo zimagwiranso ntchito ndi mafuta a chiponde. Mtedza mwaluso si mtedza (ndi nyemba) koma mafuta amapangidwa chimodzimodzi.

Pali chosiyana chimodzi, komabe, ndiwo mafuta a mtedza wa macadamia, omwe nthawi zambiri amakhala monounsaturated (monga maolivi). Ndizokwera mtengo, koma ndimamva kuti zimakoma modabwitsa.

Ngati mukufuna, mutha kugwiritsa ntchito mafuta a macadamia pakuphika kotsika kapena kotentha.

Mbewu ndi Mafuta a Masamba

Mafuta a mafakitale ndi mafuta a masamba amasinthidwa kwambiri, zinthu zoyengedwa zomwe ndizolemera kwambiri mu Omega-6 fatty acids.

Osangophika nawo limodzi, muyenera kuwapewa palimodzi.

Mafuta awa amalingaliridwa molakwika "athanzi lamtima" ndi atolankhani komanso akatswiri ambiri azakudya m'zaka makumi angapo zapitazi.

Komabe, zatsopano zimalumikiza mafutawa ndi matenda ambiri akulu, kuphatikiza matenda amtima ndi khansa (, 22, 23).

Pewani zonsezi:

• Mafuta a soya
• Mafuta a chimanga
• Mafuta amchere
• Mafuta a Canola
• Mafuta ophika
• Mafuta a mpendadzuwa
• Mafuta a Sesame
• Mafuta odzola
• Mafuta a safflower
• Mafuta a mpunga

Kafukufuku wina adawonanso mafuta wamba wamba pamashelefu azakudya mumsika waku US ndikupeza kuti ali nawo pakati pa 0,56 mpaka 4.2% mafuta opatsirana, omwe ndi owopsa kwambiri (24).

Ndikofunika kutero werengani zolemba. Ngati mupeza ena mwa mafuta awa pachakudya chomwe chili pafupi kudya, ndiye kuti ndibwino kugula china.

Momwe Mungasamalire Mafuta Anu Ophikira

Kuti muwonetsetse kuti mafuta ndi mafuta anu samapita mopanda tanthauzo, ndikofunikira kukumbukira zinthu zingapo.

Musagule magulu akuluakulu nthawi imodzi. Gulani zing'onozing'ono, mwanjira imeneyi mudzagwiritsa ntchito kale amakhala ndi mwayi wowononga.

Pankhani ya mafuta osakwaniritsidwa monga azitona, mgwalangwa, mafuta a avocado ndi ena, ndikofunikira kuwasunga m'malo omwe sangakhudze ndikupita mwamantha.

Zomwe zimayendetsa kwambiri mafuta ophikira ndi kutentha, mpweya komanso kuwala.

Chifukwa chake, awasunge mu malo ozizira, owuma, amdima ndipo onetsetsani kuti mwatseka chivindikirocho mukamaliza kugwiritsa ntchito.