Kumvetsetsa mitundu yosiyanasiyana komanso yabwino
Ndakhala ndikudandaula kwambiri ndikudzidzimutsa kwachidziwitso kwa matenda okhudzidwa ndi matenda okhudzidwa ndi matenda. Zaka makumi angapo zapitazi, monga momwe tikufunira kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda, timakhala tikugawidwa m'misasa yomwe ikugwera kunkhondo kumbuyo kwa mapepala awo: mafuta ochepa; low-carb; mphala; Paleo; opanda zoundanitsa; osati GMO.
Koma kwa ine, ndakhala ndikulalikira uthenga wa Common Ground kwa nthawi ndithu, ndipo ndikuwunikira kwambiri. Ndapereka kupatukana kwa tchalitchi ndi mbale, nayenso. Pafupifupi mndandanda uliwonse uli bwino pamene maphunziro alibe.
Koma, chiphunzitso chimakhala chofala, ndipo mwinamwake paliponse molimba mtima kuposa m'malo odyera zakudya. Zolinga zamakono, zoganizira za ophika.
Chifukwa cha zomwe ndikuchita, n'zosadabwitsa kuti ndimamva za malingaliro a anthu nthawi zambiri. Koma ngakhale ndikudabwa kuti nthawi zambiri chilakolako, ngakhale vitriol, chimachotsedwa ndi kusankha mafuta kwa njira iliyonse. Makamaka, zikuwoneka kuti kulimbana kwakukulu kwa mafuta a canola, ndi mphamvu ya kokonati mafuta. Ine ndikupeza onse awiri m'malo molakwika.
Malingaliro Ozungulira Mafuta a Canola
Chodetsa nkhaŵa chachikulu chokhudzana ndi mafuta a canola ndi chakuti ndizochokera ku kusintha kwa majini. Mutu wa zakudya za GMO umayenera kudziyang'anira ndekha, koma ino si nthawi. Kukhoza kunena pano kuti kusinthika kwa majini ndi njira yokha yomwe ingapangitse mankhwala kukhala abwino, kapena oipa.
Kulephera konse kusiyanitsa zovomerezeka zikumbutso za ana m'madzi osambira.
Koma tsopano, mfundo ndi iyi: mafuta a canola si chakudya cha GMO poyamba. Mitengo yomwe mafuta a canola amapezeka amasinthidwa mwa njira yosankha-yomwe ndi yomwe imachititsa kuti mimbulu ikhale yophimba.
Pankhani ya mafuta, idakonzedwa kuti apangitse maonekedwe a mafuta a ma acid.
Khama limenelo linapambana. Pali mafuta osiyanasiyana a canola pamsika, ndipo onse amakhala ndi mafuta owonjezera a mafuta, omwe amakhala ndi oleic acid, mafuta omwe amapezeka mu mafuta a maolivi. Mafuta abwino kwambiri a canola ali olemera kwambiri mafuta omega-3 komanso, ndipo akhoza kulembedwa molingana.
Kumene kuli chifukwa chokhala ndi nkhawa zokhudzana ndi mafuta a canola ndikugwiritsidwa ntchito. Mafuta ambewu amatha kupangidwa ndi mawonekedwe, ozizira ozizira, omwe amatchedwa "wogulitsa katundu." Komabe, mafakitale amapangidwa mobwerezabwereza ndi zotulutsira kuchotsa mafuta ku mbewu. Izi zingaphatikizepo kutaya magazi ndi mavitamini. Vuto lalikulu ndi izi sikuti paliponse mphepo ikuwonjezeredwa ku mafuta, koma m'malo mwake imasintha mafuta. Ena mwa mafuta a acid angathe kusinthidwa kuti asinthidwe kuchoka pa cis. Zambiri za mankhwalawa ndizosafunikira. Chofunika ndikuti mafuta opangidwa, monga ife tonse tamva, sali abwino kwa ife.
Njira yothetsera vutoli ndipindula ndi mafuta a canola (mwachitsanzo, maonekedwe ake a mafuta ambiri ndi maonekedwe abwino omwe amawotcha zakudya). Pewani vuto lililonse mwa kupeza namwali, mafuta ozizira ozizira omwe sagonjetsedwa ndi mankhwala enaake. .
Izo ziripo, koma ndi zovuta kupeza zina osati zochuluka kwa malo odyera. Kawirikawiri, izi kwa ine zimakhala "osapanga changwiro mdani wabwino". Pakhoza kukhala mafuta ochepa kwambiri omwe amapangidwa mu mafuta a canola kuchokera ku processing, koma nthawi zambiri mafuta ochepa opangidwa ndi mafuta amawotcha. Maonekedwe onse a mafutawa ndi abwino kwambiri, ndipo ndizofunika kwambiri. Mafuta a canola amapezeka pazinthu zanga, ndipo ndikudziwanso chimodzimodzi kwa akatswiri ena otsogolera m'derali.
Maganizo Okhudza Mafuta a Kunikoni
Mafuta a kokonati, mosiyana, ndi amtundu wamakono wokondedwa .
Ngakhale ziri zoona kuti mafuta odzaza kwambiri omwe amachititsa kokonati mafuta, lauric asidi, sangakhale wopanda vuto, sindinawonenso kanthu kuti nditsimikizire zokhudzana ndi thanzi labwino. Mwina chofunika kwambiri, mafuta ochuluka kwambiri a kokonati amachitidwa mofanana ndi kokonati mafuta, omwe ali ndi zofanana. Pazifukwa zomwezo, ndiye kokonati mafuta ayenera kukhala "namwali" ngati n'kotheka. Ngakhale apo, zonena za ubwino wa thanzi sichikugwirizana ndi umboni uliwonse wofunikira I, kapena ogwira nawo amene ndapatsa, angapeze. Mafuta a kokonati ya Virgin ndi chisankho choyenera, koma sindikuwona chifukwa choonjezeramo zakudya zomwe mumadya.
Kugwiritsa Ntchito Mafuta a Azitona
Mafuta oyendayenda mu khitchini ya foodies ndi mtedza wathanzi mofanana ndi mafuta ambiri , ndipo ali ndi chifukwa chabwino. Mafuta a azitona ali apamwamba kwambiri mu monounsaturated oleic asidi, angakhale okoma kwambiri, amathandizidwa ndi umboni waukulu wokhudzana ndi thanzi labwino, ndipo amadziwika kwambiri pamadyerero a Mediterranean omwe ali pakati pa thanzi labwino kwambiri padziko lapansi. Monga tawonera, pali mitundu yambiri ya maolivi. Pano, namwali amatha kusankha bwino, monga izi zikuwonetsera kuchepa kwa mtundu uliwonse. Zina zowonjezereka, zozizira kwambiri za azitona mafuta ndi zabwino kwambiri.
Koma, ndithudi, mafuta alibe ntchito iliyonse. Mafuta a azitona akhoza kukhala ovuta kwambiri kwa ntchito zina, ndipo amakhala ndi kuleza mtima kokha. Zimagwira ntchito popitiliza, koma osati chifukwa chakuda mwachangu. Pamene kutentha kumatulutsa pamwamba, mafuta a mazakonde ndi mafuta a avocado ndi ena mwa zosankha zomwe zingathe kupirira, ndikukhala mu khitchini.
Kuwonetsetsa kuti Zidzakhala Zopambana ndi Zambiri
Chinthu chinanso chofunika kwambiri pakusankha mafuta, kapena chakudya, chiri chokhazikika. Sitingathe kukwanitsa kuchoka pamndandanda wazomwe timayang'ana patsogolo. Chotsutsana ichi chimayamba chifukwa cha mafuta osiyanasiyana, chifukwa kulimbikitsidwa kwa wina aliyense kumakhala ndi mavitamini, omwe nthawi zambiri amakhala ndi zotsatira zowononga zachilengedwe.
Mafuta ena apadera ndi odalirika, koma ntchito yawo ndi yokwanira ndi zokoma, mtengo, ndi alumali-moyo. Odziwika m'gulu lino ndi mafuta a mtedza, ndi mafuta odzaza mafuta, omwe ali omega-3 . Mafuta atsopano a soya ayambitsidwa kumsika wa US ndi maonekedwe a mafuta a mafuta monga mafuta a maolivi. Chogwiritsidwa ntchito posankha chomera kubzala, izi zimapanga chisankho chabwino kwambiri, ndipo zimapangitsa kuti azitenga mafuta.
Mwinamwake mawu ofunikira kwambiri pano ndi chizolowezi chochita mmalo molalikira. Ambiri a ife timagwiritsa ntchito maolivi (owonjezera namwali) mwachindunji. Enafe timaphika nthawi zonse ndi mafuta a canola koma kudya kwathunthu kumakhala kosavuta. Timagwiritsa ntchito mafuta ena omwe tawatchula pamwambapa.
Ife, zikuwoneka, tayenda pang'ono pa ophika. Kulekerera kwa kutentha kwa zifukwa, monga mafuta okha, nthawi zambiri kumakhala kochepa. Pamene mauthenga amamwa mowa, amayamba kutentha kwambiri kuposa kuwala. Ndikuyembekeza izi zikuwunikira pang'ono pa phunzirolo, ndipo zimatentha kutentha.
Kuyamikira kwakukulu kwa Dr. Tom Brenna waku yunivesite ya Cornell pogawana nzeru zake.