Kodi Mafuta a Azitona Ndi Bwino Kuposa Mmene Timaganizira?

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Pakadali pano ndikutsimikiza kuti mukudziwa bwino zamafuta amafuta, makamaka maolivi, koma mafuta onunkhirawa siabwino kuposa thanzi la mtima wokha. Kodi mumadziwa kuti azitona ndi mafuta a azitona ndi gwero labwino la vitamini E ndipo ali ndi mavitamini A ndi K, chitsulo, calcium, magnesium, ndi potaziyamu? Ndiwonso gwero lalikulu la ma amino acid! Chifukwa cha mavitamini ndi michere yonse, maolivi, ndi mafuta awo, ndizothandiza pa thanzi la maso, khungu, mafupa, maselo komanso chitetezo chamthupi.

Pemphani kuti mumve zambiri zosangalatsa za azitona ndi maolivi, ndi zina zambiri zakomwe kudya zakudya zabwino izi kumatha kukhala ndi thanzi labwino malinga ndi kafukufuku wopangidwa ndi International Olive Council. Kuphatikiza apo, ndibe njira zomwe ndimakonda kugwiritsa ntchito zosakaniza zathanzi zomwe zili pansipa.

Phindu la Mafuta a Azitona ndi Zosangalatsa

• Maolivi amapangidwa ndi mafuta 18 mpaka 28%
• Pafupifupi 75% yamafuta amenewo ndi mtima wathanzi monounsaturated fatty acid (MUFA)
• Mafuta a maolivi amathandizira kugaya chakudya komanso kuyamwa kwa michere, kuphatikiza mavitamini osungunuka kwambiri amafuta (chimodzi mwazifukwa zomwe mavalidwe opanda saladi mafuta akuwononga thupi lanu)
• Mafuta a azitona mwachilengedwe alibe cholesterol, yopanda sodium komanso yamahydrohydrate
• Ngakhale anthu ambiri amaganiza kuti mafuta obiriwira obiriwira amawonetsa mtundu wapamwamba, mtundu siwofunika. Mafuta obiriwira amabwera kuchokera ku azitona zobiriwira (maolivi akuda amatulutsa mafuta otumbululuka)
• Ngakhale zikhulupiriro zofala, utsi wa mafuta a azitona (madigiri 410 Fahrenheit) ndi wokwera mokwanira kuti usapirire. Mafuta azitona nthawi zonse, osati namwali wochulukirapo, ndi abwino kuwotcha chifukwa cha mafuta oleic acid (a MUFA) ambiri
• 98 peresenti ya mafuta padziko lonse lapansi amachokera m'maiko 17 okha
• Mu mankhwala owerengeka, mafuta a azitona agwiritsidwa ntchito pachinthu chilichonse pochepetsa kupweteka kwa minofu ndi matsire, kuti azigwiritsa ntchito ngati aphrodisiac, laxative, and sedative-talk of versatile!
• Zovala zamafuta a azitona, m'malo molowa, kotero zakudya zokazinga mumafuta sizikhala zonona poyerekeza ndi zakudya zouma mumitundu ina yamafuta.
• Akasungidwa pamalo ozizira, amdima, mafuta a azitona amatha kukhala kwa zaka ziwiri kapena kuposerapo

Ntchito zozizwitsa zamafuta azitona (ndi maolivi). Zachidziwikire kuti mutha kudzipangira nokha koma pali zina zambiri!

• Dulani cholesterol m'maphikidwe omwe mumakonda posintha dzira limodzi loyera kuphatikiza supuni ya tiyi ya mafuta a maolivi dzira lathunthu.
• Wonjezerani moyo wa makeke anu pogwiritsa ntchito mafuta. Chifukwa cha vitamini E, mafuta azitona amatulutsa zakudya zatsopano
• Dumphani ma croutons ndi nyama yankhumba pa saladi ndikugwiritsa ntchito azitona kuti muwonjezere mchere kuti muchepetse zopatsa mphamvu komanso kuti mukhale ndi fiber.
• Chotsani ma gravi odzaza ndi calorie ndi msuzi wa tartar ndi nsomba zapamwamba kapena nkhuku yokhala ndi tapenade yosavuta ya azitona.
• Bye batala. Gwiritsani ntchito mafuta a azitona pa toast yanu yam'mawa, mbatata yophikidwa kapena yosenda, kapena kuthira chimanga pa chitsononkho m'malo mwa batala.

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