Saka, nderudzii rwemafuta rwakanakira saladhi, yekutsvaira? Ngatizvionei.
Kune saladhi, isina kugadziridzwa uye isina kutsanangurwa mafuta e-sunflower anobatsira, umo zvese zvinobatsira zvinowanika kubva kune zvakasikwa zvinochengetedzwa. Asi kubika nemafuta akadaro kwakarambidzwa zvachose. Munguva yekurapa kwekupisa, zvese zvinobatsira zvinhu zvinosiya iyo uye inowana zvisina kunaka zvimiro muchimiro chemakonzojeni. Naizvozvo, zvirinani kutsva mumafuta akachenurwa ezuva. Asi kunze kwemafuta ezuva, mafuta omuorivhi, mafuta echibage, mafuta e soya, uye mafuta eflakisi zvakajairika.
Ngationei kukosha kwemafuta nezviri mukati memapolataturated fatty acids mairi.
Aya maasidhi ane maitiro akanaka kwazvo pahurongwa hwemwoyo uye anobatsira mukudzivirira chirwere chemwoyo uye atherosclerosis. Polyunsaturated acids inoderedza huwandu hwe "yakaipa cholesterol", inovandudza mamiriro eganda nebvudzi, uye inosimbisa immune immune. Zvinoenderana nezvirimo zvemapolunsaturated fatty acids, maoiri anoparadzirwa seinotevera:
Nzvimbo yekutanga - mafuta akasanganiswa - 1% ye polyunsaturated fatty acids;
Nzvimbo yechipiri - oiri yezuva - 2%;
Nzvimbo yechitatu - oiri yemafuta - 3%;
Nzvimbo yechitatu - chibage mafuta - 4%
Nzvimbo yechishanu - maorivhi - 5%.
Chiratidzo chakakosha zvakaenzana ndizvo zvirimo zvemafuta akazadza acids, iyo ine mhedzisiro yakanangana neicho pamwoyo system. Naizvozvo, mafuta ane hushoma zvirimo zvemafuta akazara acids anoonekwa sehutano.
Nzvimbo yekutanga - mafuta akasanganiswa - 1% yakazara mafuta acids;
Nzvimbo yechipiri - oiri yezuva - 2%;
Nzvimbo yechitatu - chibage mafuta - 3%
Nzvimbo yechitatu - oiri yemafuta - 4%;
Nzvimbo yechishanu - maorivhi - 5%.
Chiyero chakachinja zvishoma, zvisinei, mafuta eflakisi nemafuta ezuva (sunflower) achiri kutora nzvimbo dzinotungamira.
Zvisinei, zvine musoro kufunga imwe chiyero - ichi ndicho chiyero chemukati mevhitamini E. Vitamin E yakasimba antioxidant. Izvo hazvisi chete zvinovandudza chimiro cheganda uye zvinodzivirira kukura kwemasikati, asi zvakare zvinodzora kukwegura kwema cell uye nekuvandudza maseru zvinovaka muviri, inosimbisa madziro emitsipa yeropa uye inodzivirira kugwamba kweropa.
Kuyera kwehuwandu hwevhitamini E (zvakanyanya, zvirinani maitiro emafuta):
1 nzvimbo - mafuta ezuva - sunshower - 44,0 MG 100 magiramu;
2nd nzvimbo - mafuta echibage - 18,6 mg;
Nzvimbo yechitatu - oiri yemafuta - 3 mg;
4th nzvimbo - maorivhi - 12,1 MG.
5th nzvimbo - linseed mafuta - 2,1 MG;
Nekudaro, iyo inonyanya kukosha mafuta ndeye mafuta ezuva, ayo ari munzvimbo yechipiri maererano nezviri mukati me polyunsaturated uye yakazara mafuta acids uye munzvimbo yekutanga maererano ne vitamini E.
Zvakanaka, kuitira kuti ratidziro yedu ive yakakwana, uye kuongororwa kwemafuta kuri kwemhando iri nani, isu tichaongorora imwezve chiyero - ndeapi mafuta akanakira kutsva? Pakutanga isu tatoona kuti yakanatswa mafuta yakakodzera kukanga, asi zvakakodzera kubhadhara kune izvo zvinonzi "acid nhamba". Iyi nhamba inoratidza zvirimo zvemahara emafuta acids mumafuta. Kana dzatsamwa, dzinodzikira uye dzinogadzira oxidize nekukurumidza, zvoita kuti mafuta acho akuvadze. Naizvozvo, iyo yakadzikira iyi nhamba, iyo inonyanya kukodzera mafuta ekutsvaira:
Nzvimbo yekutanga - mafuta ezuva - 1 (acid nhamba);
Nzvimbo yekutanga - mafuta echibage - 1;
2nd nzvimbo - soya mafuta - 1;
Nzvimbo yechitatu - maorivhi - 3;
4th nzvimbo - linseed mafuta - 2.
Linseed oiri haina kuitirwa kutsvaira zvachose, asi mafuta ezuva ezuva zvakare akatungamira. Naizvozvo, mafuta akanakisa ndezuva, asi mamwe mairi anewo zvinhu zvakawanda zvinobatsira uye anofanirwa kushandiswa nenzira imwecheteyo. Semuenzaniso, mabhenefiti emafuta eflakisi haana kujeka mukuti mukuwedzera kune yakawanda mavitamini (Retinol, tocopherol, B-mavitamini eboka, vhitamini K), iine yakazara yakazara polyunsaturated mafuta acids ari chikamu chevhitamini F (mafuta acids emhuri yeOmega 3 uye Omega-6). Aya maacidi anoita basa rakakosha mumaitiro ehupenyu mumuviri wemunhu.
Oiri reMiorivhi, kunyangwe vanhu vazhinji vachirifarira, rinowanzo gara munzvimbo dzekupedzisira, zvese maererano nezviri mukati me polyunsaturated uye yakazara mafuta acids, uye mune zviri mune vhitamini E. Asi iwe unogona kuifarira, iwe unongoda sarudza mafuta akanatswa.
Mafuta omuorivhi akachenurwa anonzi "mafuta emafuta emafuta", "Chiedza mafuta omuorivhi", pamwe ne "mafuta omuorivhi akachena" kana "maorivhi". Icho chakareruka, chine kuravira kushoma uye neruvara.
Ive neshuwa yekudya iwo mafuta mune anonzwisisika madhizaini uye ugare uri mudiki uye uine hutano! Ingo usapfuudza izvo, nekuti magiramu zana emafuta ane anenge 100 kcal.