Mukati
inowanikwawo mune mhodzi dzemimwe michero yemiti yemichero (apurikoti, pichisi, Cherry, sweet Cherry, almond), mbeu yemazambiringa, visi, matomatisi, fodya, tii, pamwe nemafuta akasiyana-siyana ane mafuta ekugadzira chikafu kugadzira zvigadzirwa zvekurima. . Iyo yekupedzisira inosanganisira kunyanya iyo bran uye hutachiona hwembeu dzezviyo. Iko shell yegorosi nezviyo zve rye zvine 5-6% mafuta, mune hutachiona - 11-13% uye 10-17%, zvichiteerana; mune utachiona hwechibage - 30-48% mafuta, mapira - anenge 27%, mupunga - 24-25%.
Izvo zvirimo zvemafuta muzvirimwa uye hunhu hwayo zvinoenderana nerudzi rwechirimwa, mamiriro ekukura (fetiraiza, kurapwa kwevhu), mwero wekukura kwemichero nembeu.
Kusiyana nemafuta emhuka, oiri yemiriwo ine unsaturated fatty acids, ayo anonwiswa zviri nyore nemuviri uye haaite madhiri pamadziro emidziyo yeropa.
Mumwe musiyano uripo pakati pemafuta emuriwo echisikigo ndeyehuwandu hwevhitamini F, hunodiwa nemuviri. Kushomeka kwayo kunokanganisa zvakanyanya mucous membrane yemudumbu. Kushaikwa kwevhitamini F kunogara kuripo kunotungamira kune chirwere chevascular (kubva pa sclerosis kusvika pakurwara kwemoyo), kudzikira kwekurwisa hutachiona uye hutachiona, chirwere chisingaperi chechiropa uye arthritis.
Kuti uchengetedze hutano, iwe unofanirwa kutora ingangoita 15-20 g yeasina kutsanangurwa hemp, linseed, sunflower kana chero mamwe mafuta emiriwo zuva nezuva!
Izvo zvinofanirwa kuyeukwa kuti chinodzivirira uye chekurapa mhedzisiro chinogona kungotarisirwa kubva mukudyiwa kwemafuta emiriwo anowanikwa nenzira yekutonhora inotonhora pane tembiricha isingapfuure 40-45 ° C - yakasviba, inonhuhwirira, iine sediment hombe, iyo- inonzi mafuta asina kunatswa. Aya ndiwo mafuta anonaka uye ane hutano. Asi ine imwe yakakosha kudonha. Kuve biologically kushingaira, kurarama, inokurumidza kuva makore, kuvava, kuvava, oxidized mumhepo, muchiedza uye mukudziya, uye nekukurumidza inorasikirwa neayo anobatsira ehupfumi!
Chaizvoizvo, zvakasiyana-siyana zvakanatswa zvigadzirwa zvinounzwa muzvitoro, kureva mafuta akacheneswa. Munguva yekunatswa, oiri inonatswa kubva kutsvina yakasiyana-siyana uye kusvibiswa kusingadiwi kumugadziri, asi panguva imwechete inorasikirwa nekuravira kwayo uye kunhuhwirira, pamwe nezvose zvayo zvinobatsira. Ndicho chikonzero nei havasi vose vanofarira mafuta akacheneswa. Vamwe vanhu vanosarudza kunhuwa uye kuravira kwechigadzirwa chechisikigo uye vanotenda kuti kuchenesa kunokuvadza kwairi.
Oiri yakanatswa inogadzirwa nekupisa kunogadziriswa patembiricha kubva pa160 kusvika ku200 ° C haina ma biologically anoshanda zvinhu uye mavitamini uye nekudaro haashate. Inogona kuchengetwa mumabhodhoro akareruka kwenguva yakareba, havatye chiedza chezuva.
inokurudzirwa chete kuti uwane frying. Mune chikafu - mumasaladi, mwaka, madhishi epadivi - chete oiri isina kutsanangurwa inofanira kushandiswa.
Hunhu hwemafuta asina kutsanangurwa emiriwo
Sarudzo yakapfuma yemafuta emiriwo uye isingawanzo kujekesa mazita pamazita ekupinza kazhinji anotishungurudza. Pakutengesa iwe unogona kuona amaranth, olive, sunflower, soya, chibage, nzungu, sesame, rapeseed, mafuta emuchindwe, mafuta emuzambiringa mbeu, mafuta ekumini nhema, nezvimwe.
Ndeupi musiyano uripo pakati pemafuta aya uye chii chinofanirwa kutungamirirwa nekusarudza imwe kana imwe mafuta emiriwo? Iko kukosha kwehupenyu hwemafuta echisikigo kunotemerwa nezvakanyorwa muvhitamini F uye polyunsaturated fatty acids, pamwe nemavitamini A, D, E.
Mafuta emafuta
maererano nehunhu hwayo hwehupenyu huri munzvimbo yekutanga. Flaxseed ndiyo yakapfuma muvhitamini F (yakakosha mafuta acids). Mafuta akafuridzirwa anopa hutano kuuropi, anovandudza maseru metabolism, inobatsira pamutsipa, inobvisa kuzvimbirwa, inovandudza mamiriro eganda, uye zvakare inoderedza cholesterol. Mafuta akafuridzirwa anogadzirwa nyore nyore uye anofanirwa kuchengetedzwa kubva pachiedza nemhepo. Nutritionists vanopa mafuta eflakisi semafuta emuti wekudzora uremu.
Sunflower mbeu yemafuta zvivakwa
Inoshandiswa zvakanyanya seyakanyanya kugadzirwa zvinhu mukugadzirwa kwemargarine uye mayonnaise, pamwe nekugadzira miriwo yakakanyiwa nehove. Mafuta eSunflower anoenderera mberi achitengeswa akanatswa uye asina kutsanangurwa. Oiri yakanatswa inosvinwawo, ndiko kuti, isina hwema.
Yakanatswa sunflower oiri yakajeka, yakajeka yeyero (kusvika ingangoita chena) muvara, haibudise sediment panguva yekuchengetera, ine hwema husina kutsarukana hwembeu yezuva.
Asina kujekeswa mafuta ezuva rezuva akasviba muvara uye ane yakasimba yakasimba hwema; panguva yekuchengetedza inogadzira precipitate. Asina kutsanangurwa sunflower oiri inokurudzirwa kune vanhu vane atherosclerosis uye yakakwira cholesterol mazinga.
Mafuta omuorivhi
inobata nzvimbo yakakosha pakati pemamwe mafuta emiriwo. Oiri kubva kumichero yemuorivhi ndiyo yakakosha uye ine hutano, inonwiwa zvirinani kupfuura mamwe mafuta. Munyika yedu, maorivhi haagadziriswe, uye anodhura zvakanyanya kupfuura chero mafuta emuriwo ekushandisa mazuva ese.
Mafuta omuorivhi anoregererwa zvakanaka kunyangwe nevanhu vanotambura nedambudziko rekugaya, chiropa uye nduru yezvirwere. Mafuta omuorivhi anodzivirira chirwere chemwoyo. Oiri maorivhi yakakosha pakugadzirira miriwo, michero uye miriwo uye michero masaladi, gakanje uye shrimp zvinotapira. Mafuta omuorivhi anogadzira madhishi akanaka kwazvo anopisa; inoshandiswa mukugadzira hove dzemumagaba.
Properties yechibage (chibage) mafuta
- yakajeka yeyero, yakajeka, isina hwema. Inoenderera ichitengeswa chete mune yakanatswa fomu. Izvo hazvina zvazvakanakira pamusoro pezuva kana mafuta e soya, zvisinei, mafuta aya ane huwandu hwakawanda hwezvinhu zvinobatsira zvinofambidzana, izvo zvinoita kuti zvinyanye kufarirwa. Mafuta echibage akapfuma mu polyunsaturated fatty acids, mavitamini F uye E. Inokurudzira kubviswa kwecholesterol kubva muropa.
Kubatsira kwemafuta e soya
inonyanya kuwanikwa kuWestern Europe, United States neChina. Iyo inoshandiswa mukudya chete mune yakanatswa fomu; ihwo huswa hwakatsvukuruka muvara uye hwema hwakasimba. Inoshandiswa nenzira imwecheteyo sezuva. Mafuta eSoybean ari nani pane mamwe echikafu chevacheche, sezvo iine zvinhu zvakakosha pakuumbwa kwepakati tsinga system uye izvo zvinoonekwa zvigadzirwa. Mafuta eSoybean, nekuda kwesimba rayo rinorwisa-cholesterol, inokurudzirwa kune yakakwira cholesterol mazinga muropa.
Zvivakwa zvemamwe mafuta emiriwo
veboka remafuta emuriwo asingashandi. Vane zvishoma zvishoma polyunsaturated asidhi uye zvakati wandei mamorekuru uremu fatty acids. Zvigadzirwa izvi zvinoshandiswa kune dzimwe nyika kunyanya pakugadzirwa kwezvigadzirwa zvemajarini uye zvokudya zvekakani, pamwe chete nekugadzirira saladhi uye frying - nokuda kwezvinangwa zvakafanana nemafuta ose emiriwo.
ine 27 muzana mapuroteni uye 16 muzana makabhohaidhiretsi. Peanut butter ine huwandu hwakawanda hweiyo biologically inoshanda mafuta acids uye lipotropic zvinhu (lecithin, phosphatide), yakakosha pakudya kwakanaka. Nzungu pachavo uye nzungu ruomba zvinoshanda choleretic vamiririri. Uye nekutenda kune anopfuura makumi matatu-akakosha potasium pamusoro pe sodium, nzungu zvakare dzine mweya unodzikisira.
yakanyanya kukosha yemafuta emuriwo. Iyo yakasimba mukuenderana uye inoita kunge mafuta enguruve. Nekubika, inoshandiswa mune dzinoverengeka nyika dzeEast, uko, nekuda kwezvikonzero zvechitendero, mafuta enguruve haashandiswe. Munyika zhinji, chigadzirwa ichi chinoshandiswa seyakaomesesa kugadzirira kwemajarini, mumaindasitiri ezvigadzirwa zvekudya uye zvekubika. Mafuta emichindwe anodyiwa chete kana achipisa - haina kukodzera kutonhora kubika.
- mushonga wakanaka unorwisa mabhakitiriya, une bactericidal uye zvivakwa, zvishoma nezvishoma uye zvisina simba oxidizes. Kuwedzerwa kudiki kwemafuta emasitadhi kunobatsira kuchengetedza mamwe mafuta emiriwo. Inokodzera masaladhi uye frying, yakakosha pakuchengetedza. Yakachengetwa 4 nguva yakareba kupfuura sunflower. Hove dzomumagaba dzakagadzirwa nemafuta emasitadhi dzinochengetedza kuravira kwepanyama kwehove. Zvigadzirwa zvebhakeri zvakabikwa mumafuta emasitadhi hazviregi kwenguva yakareba, zvine chimiro chakasvibirira. Nyama nehove zvakabikwa mumafuta emasitadhi zvine ruvara rwakanaka uye kuravira.
Iri mafuta ane orenji-tsvuku mvura ine hunhu hwekunaka uye kuravira. Nekuda kwekushandiswa kweasingaenderane ekugadzira tekinoroji, gungwa buckthorn mafuta inogadzirwa neiyo yepamusoro yezvinhu zvecarotenoid, iyo inowedzera kushomeka kwemuviri kuzvirwere zvinotapukira, inowedzera izvo glycogen zvirimo mumhasuru, moyo uye chiropa, zvinobatsira kune yakaoma kurapa kwe gastric ulcer uye duodenal ulcer.