Mtundu wa mafuta womwe mumagwiritsa ntchito ku khitchini sizongoganizira zotsatira za chakudya chanu, zingasokonezenso thanzi lanu. Kawirikawiri, mafuta wathanzi ali ndi mafuta ambiri omwe amatsitsiramo mafuta ndi mafuta ochepa. Mwachitsanzo, mafuta a azitona ndi a avocado ali pamwamba pa mafuta a monounsaturated ndi mafuta a canola ndi mafuta a soya ali omega-3s.
Malangizo Okhudzana ndi Zakudya Zakudya Zakudya Zakudya Zamankhwala
Malinga ndi chidziwitso cha zakudya zowonjezera, mafuta onse ali ndi chiwerengero chofanana cha makilogalamu-pafupifupi 120 pa supuni. Mafuta ophika amakhala ndi ma vitamini E ndi K. Mafuta osakonzedwanso, monga maolivi owonjezera a maolivi, ali ndi antioxidants omwe angakhale mbali ya chifukwa chake ali ndi thanzi labwino la mtima wanu.
Koma zifukwa zazikulu mafuta ndi zabwino kapena zoipa pa thanzi lanu chifukwa cha mafuta omwe amachititsa mafuta. Mitundu ya mafuta acids imapangitsanso kusiyana kwa momwe mumagwiritsira ntchito mafutawa.
Kutaya kwa Acid acid
Mafuta onse amapangidwa ndi mafuta osiyanasiyana, koma njira yosavuta yowonetsera mafuta pa thanzi lawo ndiyo kulinganitsa zofanana za mitundu yosiyanasiyana.
MUFAs
Mankhwala amtundu wa monounsaturated amalingalira kuti ndi abwino kwa thanzi lanu chifukwa amachepetsa LDL cholesterol (mtundu woipa) ndi kukulitsa cholesterol cha HDL (zabwino).
Zakudya za Mediterranean zimakhala ndi mafuta a maolivi, omwe ali ndi mafuta olemera kwambiri, ndipo izi zikhoza kukhala chimodzi mwazifukwa zomwe zakudyazo zakhudzira thanzi labwino. Mafuta okwera mu monounsaturated mafuta acids ndi awa:
- mafuta a azitona
- mafuta a avocado
- mafuta a canola
- mafuta a mandimu
- mafuta olimba
- mafuta a sesame
PUFAs
Mafuta a polyunsaturated amakhalanso abwino kwa moyo wa mtima pamene amagwiritsidwa ntchito mmalo mwa mafuta odzaza (ambiri mwa iwo pansipa) chifukwa amachepetsa mpweya wa cholesterol wa LDL.
Mafuta ambiri ophika ophika ndiwo amtundu wa mitundu yosiyanasiyana ya mafuta a polyunsaturated:
- mafuta a chimanga
- masamba mafuta
- mafuta a mpendadzuwa
- mafuta olimba
- mafuta a soya
- mafuta a mtedza
- mafuta a canola
- mafuta odzozedwa
- mafuta a mandimu
- mafuta a sesame
- mafuta osakaniza
Mwinamwake mafuta abwino kwambiri a polyunsaturated amathandizira thanzi ndi omega-3 fatty acids omwe ali abwino kwa mtima ndi amanjenje dongosolo la thanzi. Mafuta osungidwa omwe ali pamwamba pa omega-3 mafuta acid omwe amatchedwa alpha linolenic acid ndi awa:
- mafuta a canola
- mafuta a mtedza
- mafuta a soya
- mafuta osakaniza
Fatty Acids Wokhutira
Mafuta a mafuta okhuta amapezeka mu mafuta a nyama, monga mafuta ndi mafuta anyama, ndi mafuta otentha, kuphatikizapo kokonati ndi mafuta a kanjedza. Malangizo omwe alipo pakali pano ndi kuchepetsa kudya kwa mafuta odzaza mafuta chifukwa kudya chakudya chambiri chokhala ndi mafuta odzaza chakhala chikugwirizanitsa ndi chiopsezo chachikulu cha matenda a mtima ndi kupwetekedwa. Koma, sizodziwikatu ngati mafuta odzaza mafuta ochuluka kuchokera ku mafuta omera amakhala oipa kwa thanzi kapena ayi. Ndipotu, anthu ena amakhulupirira kokonati mafuta ali ndi ubwino wambiri wathanzi, ngakhale kuti kafukufuku sakudziwika bwino.
Kuphika Ndi Mafuta
Mafuta ena omwe mumakhala nawo mukhitchini anu ndi abwino kuphika komanso ena amawagwiritsa ntchito mu kuvala kapena vinegreattes. Pano pali mawonekedwe omwe mafuta amawayenera kuti apange zophika zosiyanasiyana.
Mafuta Best Bakak, Sautéing, and Stir-frying
Kawirikawiri, mumangofunikira mafuta pang'ono pokhapokha kuti muthamangitse, ndikuwongolera, choncho onsewa amawonekeratu kuti ali ndi thanzi labwino, nkhuku, nsomba zam'madzi, ndi zinyama.
Pofuna kupuma ndi kusonkhezera, mumasowa mafuta omwe ali ndi utsi wautsi kwambiri kuti muthe kutenthetsera kutentha kwake popanda kuwapangitsa mafuta kuwawa. Kuphika mafuta omwe ali ndi utsi wochuluka-umaphatikizapo masamba, chimanga, soya, canola, nkhanu, zolembedwera, avocado, mpendadzuwa, ndi wopukuta. Mafuta awa, mafuta a kanani amatha kuyamwa kwambiri ndipo amatha kusintha zotsatira zake. Mafuta ena onse salowerera ndale.
Nanga bwanji mafuta a azitona?
Popeza kuti mafuta amtundu wa azitona amawathandiza kukhala ndi thanzi labwino, anthu ambiri amakonda kusungira katundu, koma sizingakhale bwino kusankha njira zopserera zapamwamba kwambiri chifukwa zimakhala ndi utsi wotsika, makamaka mafuta ena a maolivi. Mafuta a azitona oyeretsedwa, owala, kapena oyera omwe ali ndi utsi wautsi, koma akhoza 'kuwotcha' ndi kukhala owawa kwambiri.
Mafuta Opambana Ophika ndi Kukhetsa
Ngakhale zakudya zosawotcha sizinali nthawi zonse zakudya zopatsa thanzi, zakudya zina zophika ndi zabwino kwa inu malinga ngati mankhwalawa ali othandiza. Ndizosavuta kupeza mafuta omwe amagwira ntchito kuphika. Ndipotu, mafuta onse okhala ndi utsi wautsi ndi okonzeka kuphika kapena kuphika, koma mungafune kusunga malingaliro anu. Mwachitsanzo, mafuta a mandimu sangagwire ntchito ndi mbale.
Mafuta a maolivi oyeretsedwa angapangitse kutentha kuposa mafuta owonjezera a maolivi. Kuwonjezera apo, mumapeza chovala cha maolivi chomwe chinaphatikizidwira ku mbale. Mafuta a azitona abwino angagwiritsidwe ntchito pophika, ngakhale kuti akhoza kusintha kusakaniza kwa zinthu zophika.
Mafuta Opambana Ophimba Saladi ndi Osowa Madzi
Pamene mungagwiritse ntchito mafuta alionse kuti apange saladi, kugwiritsa ntchito mafuta ndi kukoma kwapadera kungakhale kopambana. Mafuta a azitona, makamaka maolivi owonjezera a maolivi, ali ndi malo otsika osuta komanso amatsuka kwambiri. Ngakhale sichifukwa chabwino chokakamiza-kutentha kapena kusuntha, ndibwino kusankha zovala ndi vinigarettes, kapena kuti muzitha kudya pamapeto.
Ngati simukukonda mafuta a azitona, mukhoza kugwiritsa ntchito mafuta a mtedza, omwe ndi mafuta ozizira. Sesame ikhoza kukhala mafuta abwino kumaliza chifukwa imakhala ndi fungo labwino komanso labwino.
Mafuta odzola ndi mafuta ena omwe amafunika kuzizira chifukwa ngakhale kutentha pang'ono kungathe kuwononga mafuta, koma kutentha kwakukulu sikugwira ntchito kwa aliyense.
Mawu Ochokera
Mafuta ophika muzitsulo zofunika kwambiri ku khitchini iliyonse ndipo angagwiritsidwe ntchito monga chogwiritsira ntchito kapena ngati chophimba kuti awonjezere kukoma kwa mbale. Popeza mafuta ndi olemera kwambiri, ndi bwino kuwagwiritsa ntchito mochepa ngati mukufunikira kuwona kulemera kwanu. Ndipo nsonga imodzi yokha: kamodzi kokha botolo la mafuta latsegulidwa, sungani mufiriji kapena pamalo ozizira kuti mukhale mwatsopano momwe mungathere.
> Zotsatira:
> American Heart Association. "Mafuta a Monounsaturated."
> American Heart Association. "Mafuta a Polyunsaturated."
> American Heart Association. Mafuta Okhutira: Nchifukwa Chiyani Hubbub Yonse pa Mikononi? "
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference Release 28."