Mafuta a Maolivi Abwino Amatsenga Ophikira ndi Kudya
Dieters amene akuyesera kuchepetsa thupi, odyera thanzi ndi omwe akutsatira Mediterranean Mediterranean amagwiritsa ntchito mafuta a maolivi monga mafuta awo. Ena amazitcha " golidi wamadzi " chifukwa cha kukoma kwake kokoma komanso kuchuluka kwa thanzi labwino. Koma bwanji ngati mukufuna mafuta a azitona? Ngati mukufuna mafuta ochepa kapena otsika pansi kalori m'malo mwa maolivi gwiritsani ntchito bukhuli kuti mupeze chisankho chabwino kwa inu.
N'chifukwa Chiyani Muyenera Kugwiritsa Ntchito Mafuta a Maolivi?
Musanasankhe mafuta m'malo mwa azitona, ndizofunika kumvetsetsa phindu la mafuta. Chifukwa chiyani? Chifukwa njira zina zingakhale zochepetsetsa mu mafuta ndi ma calories koma zingakhale zochepa pazinthu za zakudya. Mukamayesa ubwino ndi kumwa mankhwala ozunguza mafuta ndi kuwayerekezera ndi zopindulitsa ndi zosokoneza zina, mungasankhe kugwirizana ndi ntchito yeniyeniyo.
Mafuta amodzi , kuphatikizapo maolivi, ndi supuni imodzi. Supuni imodzi ya mafuta a maolivi imapereka mafuta okwanira 119, onse kuchokera ku mafuta. Pali magalamu 1.9 a mafuta odzaza mafuta, 1.4 magalamu a mafuta a polyunsaturated ndi magalamu khumi a mafuta a monounsaturated mu mafuta.
Ndi mafuta akuluakulu omwe amachititsa kuti azikhala olimbikitsa thanzi lawo. Mafuta opindulitsa awa amathandiza kulimbikitsa thanzi labwino komanso kulimbikitsa kumverera kwachidziwitso, zomwe zimakhala zothandiza kwa dieters ndi ena omwe akuyesera kudya nambala yolondola tsiku lililonse.
Poyerekeza, kusakaniza masamba kamodzi (monga Crisco) kumapatsa makilogalamu 110 ndi ma gramu 12 a mafuta onse. Pali magalamu 3.5 a mafuta odzaza, ma gramu 6 a mafuta a polyunsaturated ndi 2.5 magalamu a mafuta ochepetsera mafuta pofupikitsa. Buluu amapereka makilogalamu 102 pa kutumikira. Koma zonsezi zimabwera kuchokera ku mafuta odzaza.
Akatswiri a zaumoyo amalimbikitsa kuti anthu a ku America adye mafuta odzaza mafuta pogwiritsa ntchito mafuta a mono ndi polyunsaturated.
Kuphatikiza pa ubwino wa thanzi la mafuta a azitona, ophika ambiri ndi odyetsa wathanzi amasangalala ndi mankhwalawa. Mungathe kuphika ndi mafutawa koma imapangitsanso msuzi wabwino wothira mkate ndipo ukhoza kugwiritsidwa ntchito mmalo mwa mafuta kapena ma mayonesi pamene mukupanga sangweji.
Kodi mafuta ozizwitsa ali ndi zovuta zilizonse? Inde, zimatero. Mafuta a azitona ndi ovuta kwambiri kudya. Chifukwa mafuta amabwera mu botolo, zimakhala zovuta kuti muwonetsetse pang'onopang'ono pamene mukutsanulira mu poto kapena mbale. Pokhapokha mutagwiritsira ntchito supuni yoyezera, mungagwiritse ntchito zambiri kuposa momwe mumagwiritsira ntchito pamene mumatsanulira pa saladi kapena mukuyikamo masamba.
Kuwonjezera apo, mafuta a azitona akhoza kukhala okwera mtengo ndipo ndi zovuta kusunga kuposa ena omwe amawotchera mafuta a azitona. Ngati simungasunge mafuta anu molondola, kukoma kumeneku kumasintha. Mafuta anu olemera akhoza kupita moipa musanayambe kusintha kugwiritsa ntchito chidebe chonsecho.
Mafuta Otchuka a Mafuta a Maolivi
Musanayambe kufufuza mafuta ena, ndikofunika kufufuza momwe mukukonzera kugwiritsa ntchito. Sizingatheke kuti mutapeza chinthu chimodzi chomwe chidzachite chilichonse chimene mafuta a azitona amachita.
Ndipotu, mungasankhe kugula njira zosiyanasiyana za mafuta kuti mukwaniritse zosowa zanu.
Izi ndi zina mwazomwe zimakonda kwambiri mafuta a azitona pamsika.
- Nkhuku kapena masamba. Ngati nthawi zambiri mumagwiritsa ntchito maolivi kuti musunge masamba kapena nyama, mungagwiritse ntchito nkhuku kapena masamba. Anthu ena ophika calini amatha kugwiritsa ntchito madzi. Koma inu mumasowa zakudya, ndipo chakudya chanu chidzakhala chosiyana kwambiri mukamamwa madzi m'malo mwa mafuta.
- Mafuta a azitona amatsuka. Pali mitundu yambiri ya mafuta operekera pamsika yomwe imakhala yosavuta kugwiritsira ntchito kuphika, kutentha ndi kukotcha. Mudzapeza zowonjezera m'mabwalo ophikira. Koma ngakhale mankhwalawa ali ochepa kwambiri mu mafuta kusiyana ndi mafuta, gawoli ndi lovuta. Mafuta a PAM Owonjezera a Maolivi a Ma Virgin amapereka mafuta osakaniza ndi zero za mafuta. Koma kutumikila limodzi ndizitsulo zomwe zimatenga gawo limodzi mwa magawo asanu pa awiri. Kodi nthawi yotsiriza yomwe munatulutsa nthawi yopuma ndi nthawi yanji? Mukamagwiritsa ntchito zambiri za mankhwalawa, ma calories ndi mafuta amagalamu akuwonjezeka mwamsanga.
- Mafuta a mafuta a mafuta a azitona kapena amafalitsidwa. Makampani ambiri a margarine amachititsa mafuta a azitona kukhala osakanikirana. Nthawi zina kufalikira kumapangidwa (mbali) kuchokera ku mafuta. Nanga zakudyazo zikufanana bwanji? Kutumikira limodzi (supuni imodzi) ya I Sindingakhulupirire Kuti Si Buluu !, 45% Mafuta a Masamba Akufalikira ndi Mafuta a Azitona amapereka makilogalamu 60 ndi magalamu 6 a mafuta onse. Mwa izo, 2 magalamu ndi mafuta odzaza, 2.5 magalamu ndi mafuta a polyunsaturated ndipo 1.5 magalamu ndi monounsaturated mafuta.
- Mafuta ena. Mungaganizire kusankha mtundu wina wa mafuta wogwiritsira ntchito mukuphika. Koma mafuta ndi mafuta. Choncho mafuta ndi mafuta a kalori amafuta ena amakhala pafupi ndi mafuta a maolivi. Mwachitsanzo, mafuta odzola amapereka makilogalamu 120 ndi ma 13.6 magalamu a mafuta. Mafuta a kokonati amapereka makilogalamu 117 ndi 13.6 magalamu a mafuta.
- Peyala. Ngati mumagwiritsa ntchito mafuta a maolivi monga chakudya chanu kapena masangweji, mungagwiritse ntchito kugwiritsa ntchito tsambali m'malo mwake. Supuni imodzi ya avocado imapereka pafupifupi makilogalamu 25 ndi pafupifupi 2 magalamu a mafuta abwino. Chokhumudwitsa kuti mugwiritse ntchito mapuloteni, komabe, simungagwiritse ntchito kuphika.
- Butter. Butter ndi malo abwino kwambiri a mafuta a maolivi. Buluu uli ndi kukoma kokwanira ndipo dieters ambiri amanena kuti akhoza kudya pang'ono chifukwa amachepetsa zofuna zawo ndi kukula kwake. Koma batala sizimapatsa thanzi lina la maolivi.
Mafuta Olive Omwe Angapindule
Ngati mumakonda mavitamini ndi zowonjezera mafuta, njira yabwino kwambiri yothetsera vutoli ingakhale yogwirizana nayo ndi kugwiritsa ntchito pang'ono. Anthu ena amakophika mafuta onse ndipo amatha kudya kwambiri kuposa momwe akufunira kuti athandizidwe. Pali njira zingapo zochepetsera kuti mutha kupitiliza kusangalala ndi kukoma kwa mafuta a azitona komanso ubwino wa umoyo.
- Pezani burashi ya mafuta. Ophika nzeru amaphunzira kupaka mafuta a azitona m'malo mwa kuthira mu poto kapena pa nyama kapena masamba. Mudzagwiritsa ntchito mochepa kwambiri ndi chida ichi. Pezani burashi mu sitolo iliyonse yophika.
- Botolo lopopera. Ngati mumasangalala ndi mavitamini opaka mafuta a maolivi, ndiye kuti mupange botolo lanu lokhazikika ndi mankhwala enieni. Odzola mafuta a azitona angapezeke m'masitolo apamwamba komanso pa intaneti. Ingokhalani otsimikiza kuti mugwiritse ntchito fupa lalifupi mukamaphika.
- Mitengo yapamwamba yopanda ndodo. Mukamagwiritsa ntchito zovala zophika, simungagwiritse ntchito mafuta ochepa. Ndipotu, ena ophika wathanzi sangagwiritse ntchito mafuta ngakhale ataphika ndi mapepala opanda ndodo.
- Zikhoza kuyesa makapu kuti adziwe . Ngati mumagwiritsa ntchito mafuta a maolivi monga msuzi wothira, mugwiritseni kapu kakang'ono koyambirira. Lembani ndi mafuta okwanira pa tsamba lililonse kuti mutengeko limodzi kapena awiri. Mwanjira imeneyo simungayambe kuganizira mopitirira malire.
- Njira zophika zina. Ngati mumakonda kuphika nyama yanu ndi zophika pamwamba pa mphika ndi mafuta, ganizirani njira zina zophika zomwe sizigwiritsa ntchito mafuta. Chotsani nkhumba zanu mu uvuni kapena kutsitsa nkhuku zanu kapena nsomba ndi mandimu ndi zitsamba ndi broil.
Mawu ochokera
Ngati mukuyesera kukonza zakudya zanu kapena kuchepa thupi, mukhoza kuyesedwa kuti musapezeke mafuta. Koma mafuta ndi ofunikira komanso mafuta abwino amathandiza thupi lanu kugwira bwino ntchito. N'zoona kuti mafuta ndi apamwamba kwambiri. Choncho sankhani mafuta mwanzeru ndipo muzisangalala mosamala. Mafuta a azitona ndi mafuta ambiri a azitona akhoza kuwonjezera kuyamwa komanso kulimbikitsa chakudya chabwino pa chakudya chanu chabwino.