Kunyangwe vamwe vedu vachibatanidza mafuta zvakanyanya neakaipisisa, mamwe acho anoratidzirwa neakasarudzika hutano zvivakwa. Oiri yemuriwo ndiyo sosi yeunsaturated fatty acids, iyo inopa muviri dziviriro kubva pakukura kwegomarara uye chirwere chemoyo. Pamasherufu ezvitoro tava kukwanisa kuwana marudzi akawanda emafuta, anosanganisira rapeseed, sunflower, soyabhinzi nechibage. Ndeipi ichave ine hutano uye chii chekutarisira kana uchitenga mafuta?
Tisati tatenga mafuta, isu tinofanirwa kugara tichitarisa iyo label kuti ive nechokwadi kuti haipfuure yakanakisa-risati rasvika zuva. Panguva imwecheteyo, inofanira kuchengetwa zvakanaka muchitoro (mirau yekuchengetedza inogonawo kuwanikwa papakiti), uye ruzivo rwakawanda pamusoro pechinyorwa pamusoro pekuumbwa kwayo uye nzira yekutsikirira, zviri nani. Zvadaro tinenge tichibata nemafuta ari nani. Usambofa watenga mafuta akachengetwa zvisina kunaka kana ane ruzivo rushoma pane iyo label. Pane mutemo unoenderana nekuti izvo zvakanakisa zvigadzirwa zvekukacha uye kubika ndezviya zvine akawanda monounsaturated fatty acids, uye ayo ane polyunsaturated fatty acids anofanirwa kungoshandiswa kutonhora, semuenzaniso kumasaladhi.
Sei uchifanira kudya mafuta?
- Izvo zvine monounsaturated fatty acids, iyo yakakwana yekushandisa inoderedza njodzi yeatherosclerosis uye hypertension. Ikoku imhaka yokuti ivo vanodzora mwero wecholesterol muropa kupfurikidza nokuwedzera mwero wechikamu chakanaka cheHDL uye kuderedza chakashata, kureva LDL.
- Ivo vanobva kune omega-3 uye omega-6 fatty acids.
- Izvo zvine vhitamini E, inonzi vhitamini yehudiki nekuda kweiyo antioxidant mhedzisiro (inobvisa mahara radicals, kudzivirira kuchembera uye kuumbwa kwekenza).
Mhando dzemafuta uye maitiro avo
Imwe yemafuta anonyanya kufarirwa ndeye sunflower, inoratidzirwa nekuravira kwakapfava, kunhuwa uye ruvara rwegoridhe. Iine yakawanda omega-6 fatty acids uye shoma shoma ye omega-3. Zvinotonyanya kufadza, mafuta ezuva ane vhitamini E yakawanda, kupfuura mafuta omuorivhi, anoonekwa nevakawanda semhando yemafuta ane hutano. Izvo hazvizove zvakakodzerwa nekukacha kwenguva refu uye kubika pamusoro pe100 madhigirii, saka usapfuudza nekupisa kana uchiishandisa, inoshandawo zvakanaka sechinhu chinoshandiswa mumasaladhi uye sosi.
Imwe mhando inozivikanwa uye inoshandiswa ndeye mafuta akabatwa chibharo, iyo inewo vitamin E, omega-3 acids, uye panguva imwechete inogara yakachena kwenguva yakareba. Haatyi nzvimbo dzine zuva uye tembiricha dzakakwirira. Pakati pemafuta, zvakare inosiyaniswa nezvirimo monounsaturated fatty acids. Iyo ine hutano hwakanyanya uye yakakodzera frying, kubika, salads uye chero imwe culinary "dambudziko".
Pakati pezvimwe, zvisinganyanyi kuzivikanwa mafuta, zvakakodzera kutaura sesame. Icho chitubu che polyunsaturated uye monounsaturated fatty acids, inosiyaniswa nekugadzikana kwepamusoro kune chiedza uye tembiricha, zvakafanana nerapeseed, saka yakakodzera kudya kunotonhora, pamwe nekukacha kana kubika pane tembiricha yakakwira. Iine kunhuhwirira kwakanaka, kwakasimba kwesesame.
Inotevera pane iyo rondedzero ndeye soybean mafuta, iyo ine huwandu hwakawanda hweomega-6 uye inoteedzera huwandu hweomega-3. Inokodzera kubika, saladi, sauces uye frying, asi kwete kureba. Ichave yakakodzera kuvakadzi panguva yekuenda kumwedzi, sezvo iine phytoestrogens inokosha, yakafanana neestrogens yevakadzi. Mukuwedzera, iyo lecithin iripo mairi inogona kuvandudza kushanda kwechiropa, pamwe nekuyeuka uye kuisa pfungwa.
Muenzaniso wokupedzisira ndouyu mafuta echibage, iyo inewo yakawanda omega-6 uye shoma omega-3. Iyo yakanaka sosi yevhitamini E uye A, asi inofanirwa kushandiswa chete kutonhora. Izvo hazvizove zvakanaka kune frying, nekuti inorasikirwa nemidziyo yayo uye oxidize nekukurumidza, saka inofanirwa kungowedzerwa pakubika, sosi uye saladi.