Nhasi, vazhinji havacharangariri mafuta akadaro, kunyange yaimbove kudada kwemaindasitiri ekurima. Saka, mafuta eflakisi - ndeapi mabatsiro?
Sezvakataurwa muchinyorwa nezvemhando dzakasiyana dzemafuta, ine huwandu hwakawanda hwepolyunsaturated fatty acids. Mafuta efurakisi ndiyo yakanakisa sosi yekunze yeakakosha polyunsaturated fatty acids Omega-3 uye Omega-6, inova ndiyo musimboti wekubatsira kwemafuta aya. Aya makemikari makemikari akanaka nekuti anoderedza mwero wecholesterol muropa redu, anowedzera kuomarara kwemitsipa yeropa uye anodzivirira kukura kwemyocardial infarction, atherosclerosis, hypertension, coronary heart disease, uye kudzikisa njodzi yekurohwa nesitiroko uye kuwonda kweropa.
Pamusoro peOmega 3 ne6, inove neyakaomesesa vhitamini B, vhitamini E, inova antioxidant ine simba uye chinhu chekukura. Tinogona kutaura kuti iri dura rehutano uye rinofanira kutorwa. Iyo ine zvakawanda kwazvo zvinhu zvakadai zvakakosha kumuviri wemunhu seprotein, zinc, lecithin, potasium, magnesium, mavitamini A, B, E uye F. Mafuta haangobatsire kudzikisa huremu, asiwo anovandudza chimiro chebvudzi, zvipikiri. uye ganda.
Tichifunga zvakanakira mafuta eflakisi ebvudzi, heino akati wandei mabikirwo evhudzi masiki:
1. Zvekupatsanurwa.
Sanganisa 150 ml yemafuta akasungwa uye 100 g yemidzi yakatsva yemudziyo. Siya musanganiswa kuti usimbise kwezuva munzvimbo inodziya. Wobva wabira mubhati remvura kwemaminetsi gumi nemashanu, uchikurudzira. Isai musanganiswa wakasvinwa wemafuta akasungwa uye mudzi we burdock kune vhudzi kwemaawa 15-20 uye sukurudza.
2. Kune bvudzi rinopwanya.
Gadzirira mask muchiyero che1 huku zai yolk pa1 tbsp. chipunu chemafuta anodziya akadzikiswa. Rova uye isa kune vhudzi kwemaminetsi gumi nemashanu. Shamba nemvura inodziya.
3. Kune vhudzi rakaoma.
Sakanidza 2 maspuniki emafuta eflakisi pamwe nekapu 1 yetoni yemoni. Wobva waisa masiki anokonzeresa kune vhudzi kwemaminetsi gumi nemashanu uye sukurudza nemvura inomhanya.
Kugadzira masiki evhudzi 2-4 nguva pamwedzi, mushure memwedzi mishoma, iwe uchaona mhedzisiro.
achitaura mabhenefiti emafuta eganda Ndinoda kuona kuti mafuta linseed anopfava uye anonyorovesa ganda, kudzoreredza kuomarara kwaro uye kudzikisa kuunyana. Mafuta akafuridzirwa anoratidzwa kuti ashandiswe muganda rakaoma:
1. Mask yekukwegura ganda
Kweganda rakakwegura, sanganisa kijiko chembeu yeflakisi yakapwanywa neyakaenzana yeiyo mukaka weupfu neuchi uye wedzera mapuniko maviri emvura. Sanganisa zvakanaka uye wedzera muzvikamu zvidiki imwe ampoule yemavhitamini A uye C mvura.
2. Mask yeganda rakaoma
Kune ganda rakaoma rine zviratidzo zvekubvarura, chifukidzo chakadai chakakodzera: grind zai yolk nehafu yetiipuni yeuchi, wedzera matatu kusvika mana madonhwe emafuta akasungwa uye madonhwe gumi emuto wemonimu. Iroya musanganiswa kusvika foamy uye wedzera yeti yetea yeoatmeal pasi muki grinder.
3. Chifukidzo cheganda rine mafuta
Kune ganda rine mafuta uye T-zone yekusanganisa ganda, rinotevera masiki rinoshanda: sanganisa chipunu cheupfu hwegorosi nematafura matatu ekefir, kiyipuniki yemafuta akasanganiswa, pini shoma yemunyu uye maaspuni maviri emuto wemonimu. Sakanidza zvinoshandiswa zvakakwana. Kana iwe ukawana kuwandisa gobvu, iwe unofanirwa zvakare kuwedzera nekefir. Isa chifukidzo kwemaminetsi gumi nemashanu, wozoisuka nemvura inotonhorera. Iyo inobvisa zvakakwana oily kupenya, inoderedza yakawedzera pores, uye yakanaka toni.
Tichifunga matatu maoiri (soybean, flaxseed, hove mafuta) maererano nehuvepo hweOmega-3, polyunsaturated fatty acids, zvichidikanwa kumuviri wedu, tinogona kuti:
Nzvimbo yekutanga inotorwa nemafuta akasungwa;
2nd nzvimbo - hove mafuta;
Nzvimbo yechitatu - soya mafuta.
Izvo zvinonyanya kukosha zvikamu zvemafuta eflakisi mafuta acids:
- alpha-linolenic acid - 60% (Omega-3);
- linoleic acid - 20% (Omega-6);
- oleic asidhi - 10% (Omega-9);
- mamwe akazara mafuta acids - 10%.
Izvo zvakakosha kuti uzive kuti polyunsaturated fatty acids chinhu chechimiro chechikamu chema cell membranes uye kunyanya maseru uye tambo dzetsinga dzenyama. Ndokunge, mafuta eflakisi anobatsira zvikuru uye haachaiswike pamwoyo uye tsinga. Avo vanogara vachitora mafuta eflakisi vanocherekedza kuwedzera kwekushushikana kwekushushikana, mafungiro akanaka uye mafungiro. Kuti uite izvi, tora 1 punipuni yemafuta zuva nezuva pane isina chinhu mudumbu. Inogona kuderedzwa nekefir kana kutorwa nechingwa chechingwa chine brown. Kana iwe unogona kungo wedzera mafuta eflakisi musaladi yako.
Tevere, isu ticharatidza nzira yekusarudza chaiyo mafuta eflakisi.
Paunenge uchitenga, unofanirwa kuteerera kune zuva rekupera (sezvo chigadzirwa chacho chisina kuchengetwa zvachose), ruvara rwebhodhoro runofanira kunge rwakasviba kuitira kuti mwenje usapinde muhombodo. Izvo zvakakosha kuti mafuta atonhodze nechando, sezvo panguva yekupisa uchipisa mafuta anopisa kusvika pamadhigirii zana uye anorasikirwa nehunhu hwayo uye anoshandiswa mukugadzirwa kwehunyanzvi
Maitiro ekuchengetera mafuta eflakisi zvakanaka.
Mafuta eflakisi anofanirwa kuchengetwa mufiriji pamusuwo (+5 - +9 degrees). Chinhu chikuru hachisi chando uye kwete kurova mwenje.
Maitiro ekudya mafuta eflakisi zvakanaka.
Izvo hazvina kukodzera kutsvaira, zvisinei, inokodzera kwazvo kupfeka saradhi, kune porridge uye inotakura zvinhu zvinobatsira. Supuni 1 pazuva inokwana.
Mafuta eflakisi anobatsira sei iwe kurasikirwa nehuremu.
Oiri inovandudza metabolic maitiro mumuviri, inovandudza kugaya, uye, nekudaro, inobatsira kudzikisa huremu. Oiri inonyanya kushanda kana ichibatanidzwa nekurovedza muviri. Kujekeserwa chete ndekwekuti zvese zvinobatsira zvemafuta "basa" kana munhu akatungamira anoshingairira mararamiro uye anodya chaiko. Kune avo vakasiya hove (semuenzaniso, varimi), oiri inogona kuitsiva zvizere, nekuda kweayo polyunsaturated acids.