Kodi Ubwino ndi Kuopsa kwa Batala Ndi Chiyani?

Nutritionists amasiyana pa mafuta. Komanso omwe amati batala ali ndi phindu, chiwerengero cha omwe amati batala ndi wovulaza si ochepa. Amene amati n’kopindulitsa amanena kuti batala ndi wopatsa thanzi. Kumbali ina, pali ena amene amati amakweza cholesterol ndi kutsekereza mitsempha. 

Kotero, ifenso tasokonezeka. Tikufuna kudziwa ngati batala ndi wopindulitsa kapena wovulaza ndikuphatikiza muzakudya zathu moyenera. M'zaka zaposachedwa, funso lakuti "Kodi mafuta ndi owopsa?" Kafukufuku wambiri wachitika kuti awunike zotsatira pa thanzi. Tiyeni tiwone zotsatira za maphunzirowa ndikufika pa chisankho chokhudza batala.

Butter ndi chiyani?

Butter amapangidwa ndi kuchucha mkaka, njira yomwe imalekanitsa mafuta ndi zakumwa. Pali mitundu yambiri ya batala, monga yothira mchere komanso yopanda mchere. Njira zawo zopangira zimasiyanasiyana malinga ndi zomwe zili. Ili ndi mawonekedwe okoma chifukwa cha kuchuluka kwake kwamafuta.

Batala amagwiritsidwa ntchito pophika monga momwe mafuta ena ophikira amagwiritsidwira ntchito. Amagwiritsidwa ntchito makamaka pophika kutentha kwambiri monga sautéing ndi chipwirikiti-frying. Pamene chakudyacho chimapatsa kukoma, chimalepheretsanso kumamatira poto. Zimawonjezedwa kuzinthu zowotcha ndi zokometsera kuti muwonjezere mawonekedwe ndi kuchuluka kwake. Mkate, masamba okazinga, pasitala ndi mbale zina zambiri zikhoza kuphikidwa ndi mafuta okoma awa.

Mtengo Wamafuta a Butter

Mtengo wopatsa thanzi wa supuni imodzi (14 magalamu) wa batala ndi motere;

• Zopatsa mphamvu: 102
• Mafuta onse: 11.5 magalamu
• Vitamini A: 11% ya Reference Daily Intake (RDI)
• Vitamini E: 2% ya RDI
• Vitamini B12: 1% ya RDI
• Vitamini K: 1% ya RDI

Ma calories angati mu Butter?

Batala ali ndi zopatsa mphamvu zambiri komanso mafuta. Ma calories 100 mu magalamu 717. Komabe, lili ndi zakudya zingapo zofunika. Mwachitsanzo, ndi vitamini yofunikira pa thanzi la khungu, chitetezo cha mthupi komanso thanzi la maso. vitamini A Ndi chida chabwino kwa. Zimathandiziranso thanzi la mtima komanso zimateteza maselo kuti asawonongeke ndi mamolekyu otchedwa free radicals. Vitamini E zikuphatikizapo. Komanso, riboflavin niacinLilinso ndi zakudya zina zochepa kwambiri, monga calcium ndi phosphorous.

Mafuta mu mafuta

Pafupifupi 80% ya batala ndi mafuta ndipo yotsalayo ndi madzi. Ndi imodzi mwamafuta ovuta kwambiri pazakudya zonse, chifukwa imakhala ndi mafuta opitilira 400 osiyanasiyana. Ndiwodzaza kwambiri (pafupifupi 70%) mafuta acids ndipo ali ndi monounsaturated fatty acids (pafupifupi 25%). Mafuta a polyunsaturated, amangopanga pafupifupi 2.3% ya mafuta onse. Mafuta ena omwe amapezeka mu batala ndi cholesterol ndi phospholipids.

Pafupifupi 11% yamafuta acids mu batala ndi amfupi, omwe ambiri ndi butyric acid. Butyrate, mtundu wa butyric acid, wapezeka kuti umachepetsa kutupa m'matumbo am'mimba. Amagwiritsidwanso ntchito ngati chithandizo cha matenda a Crohn.

Buluu ali ndi mafuta ochepa. mu zakudya zokonzedwa mafuta a transMafuta a mkaka amatengedwa kuti ndi athanzi. Buluu ndiye gwero lolemera kwambiri lamafuta amkaka amkaka, omwe amadziwikanso kuti mafuta a trans, omwe amapezeka kwambiri ndi conjugated linoleic acid. Conjugated linoleic acid ili ndi zabwino zambiri. Amagwiritsidwa ntchito ngati chowonjezera chowonjezera chifukwa chimathandiza kuchepetsa thupi.

Mapuloteni amafuta

Mtengo wa mapuloteni a batala siwokwera kwambiri. Lili ndi 100 magalamu a mapuloteni pa 0.9 magalamu. Kwenikweni, mafutawa ndi gawo lamafuta amkaka olekanitsidwa ndi mapuloteni ndi chakudya. Mulinso 0.1 magalamu a chakudya.

Mavitamini ndi mchere omwe amapezeka mu batala

Vitamini A: Ndi vitamini wochuluka kwambiri mu batala. Supuni imodzi (14 g) imapereka pafupifupi 11% ya chakudya chatsiku ndi tsiku.

Vitamini D: batala Vitamini D Ndi chida chabwino kwa

Vitamini E: Ndi antioxidant wamphamvu, yomwe imapezeka kwambiri muzakudya zamafuta.

Vitamini B12: Komanso amatchedwa cobalamin Vitamini B12Amapezeka muzakudya zokhazokha za nyama, monga mazira, nyama ndi mkaka.

Vitamini K2: Amatchedwanso menaquinone vitamini K mawonekedwe. Zimateteza ku matenda a mtima ndi osteoporosis.

Ubwino wa Butter

M'zaka zapitazi, batala ankaonedwa kuti ndi wovulaza popanda kupatulapo chifukwa chokhala ndi mafuta ambiri. Koma maganizo okhudza chakudya chimenechi akuyamba kusintha pang’onopang’ono. Chifukwa kafukufuku waposachedwapa wasonyeza kuti batala alinso ndi ubwino. Nawa maubwino a batala…

• Zopindulitsa pa thanzi la mtima

Batala ali ndi mafuta ambiri. Kafukufuku wambiri sanapeze kugwirizana kosonyeza kuti kudya mafuta ambiri kumayambitsa matenda a mtima. Kafukufuku wasonyezanso kuti mkaka wokhala ndi mafuta ambiri sawonjezera chiopsezo cha matenda a mtima. M'malo mwake, kafukufuku wambiri wapeza kuti kugwiritsa ntchito mkaka wamafuta ambiri kumakhala kopindulitsa paumoyo wamtima.

Komabe, kuchuluka kwa batala wogwiritsidwa ntchito mu maphunziro sikuli kwakukulu. Kudya ndalama zambiri (mwachitsanzo, kuwonjezera batala ku khofi) kumaganiziridwa kuti ndizovuta.

• Gwero la conjugated linoleic acid

Butter ndi mafuta abwino kwambiri, mtundu wamafuta omwe amapezeka mu nyama ndi mkaka. conjugated linoleic acid (CLA) ndiye gwero. CLA ili ndi ubwino wathanzi.

Kafukufuku wamachubu akuwonetsa kuti CLA ikhoza kukhala ndi anticancer. Zatsimikiziridwa kuti zichepetse kukula kwa maselo a khansa ya m'mawere, colon, colorectal, m'mimba, prostate ndi chiwindi. Kafukufuku akuwonetsa kuti kugwiritsa ntchito zowonjezera za CLA kumathandizira kuchepetsa thupi pochepetsa mafuta amthupi. Zimathandizanso kuti chitetezo cha mthupi chitetezeke komanso chimachepetsa zizindikiro za kutupa.

• Muli butyrate

Butter, mtundu wothandiza mafuta acids amfupi Ndiwolemera mu butyrate. Butyrate imapangidwanso ndi mabakiteriya opindulitsa m'matumbo ndipo amagwiritsidwa ntchito ngati gwero lamphamvu lama cell m'matumbo. Zimapindulitsa thanzi la m'mimba mwa kuchepetsa kutupa kwa m'mimba ndi kudzimbidwa, kupereka electrolyte balance.

Komanso, kupweteka kwa m'mimba kutupandi zizindikiro monga kudzimbidwa ndi kutsegula m'mimba irritable matumbo syndromeAmathandiza kuchiza IBS. Malinga ndi kafukufuku wina, butyrate imathandizira chidwi cha insulin, imathandizira kagayidwe kachakudya ndikuchepetsa mapangidwe a maselo amafuta, omwe ndi ofunikira pakuwonda.

• Amawongolera ntchito ya chithokomiro

Ubwino wina wa batala ndikuti umapangitsa kuti chithokomiro chizigwira ntchito bwino. Chifukwa lili ndi vitamini A. Ndizopindulitsa kwambiri chifukwa cha ntchito ya chithokomiro. Kafukufuku wosiyanasiyana watsimikizira kuti kudya batala wocheperako pafupipafupi kumatha kusintha magwiridwe antchito a chithokomiro komanso kupewa matenda osiyanasiyana okhudzana ndi chithokomiro monga hypothyroidism.

• amalimbitsa mafupa

Butter ndi wopindulitsa kwambiri pa thanzi la mafupa athu chifukwa cha calcium yambiri ndi phosphorous yomwe ili nayo. Calcium ndi phosphorous zimathandiza kuti mafupa azikhala olimba komanso kuti mafupa akhale athanzi. Kafukufuku wasonyeza kuti anthu omwe amamwa batala nthawi zonse amakhala ndi chiopsezo chochepa chokhudzidwa ndi matenda a mafupa monga osteoporosis.

Ubwino wa Batala pa Khungu

Kusasinthasintha kwa waxy wa batala kumapangitsa kuti ikhale yopangira zinthu zosamalira khungu monga mafuta odzola, mafuta amthupi, ndi mankhwala opaka milomo. Ili ndi mawonekedwe osinthika. Ndi zachilengedwe zotsutsana ndi zotupa zomwe zimakhala ndi zonyowa zomwe zimathandiza kuchepetsa khungu lopweteka kapena lopweteka.

Ilinso ndi anti-aging properties chifukwa cha kuchuluka kwa mafuta acid ndi antioxidant. Muli vitamini A, amene amathandiza kubwezeretsa elasticity ku ukalamba kapena kuwonongeka khungu. Imadyetsa khungu lophwanyika ndipo imakhala yopindulitsa kuvulala pang'ono pakhungu monga kupsa ndi mabala. Kupatula izi zonse chikanga ve psoriasis Zabwino kwambiri pakhungu ngati

Kodi Batala Amakupangitsani Kunenepa?

Batala amaganiziridwa kuti amakupangitsani kunenepa chifukwa ndi mafuta komanso ma calories ambiri. Komabe, sizimayambitsa kulemera pamene zimadyedwa mochepa monga gawo la zakudya zabwino. Butter si chakudya chomwe chiyenera kudyedwa mochuluka. Ndi pafupifupi mafuta angwiro ndipo ayenera kugwiritsidwa ntchito pomaliza chakudya.

Zowopsa za Butter

Akagwiritsidwa ntchito pang'onopang'ono, batala si chakudya chovulaza. Komabe, kudya batala wochuluka kumayambitsa kunenepa komanso mavuto azaumoyo monga:

• batala ziwengo

Buluu uli ndi mapuloteni a whey, omwe angayambitse ziwengo. Pachifukwa ichi, anthu omwe ali ndi vuto la mkaka ayenera kusamala ndi batala, kapena asakhale kutali nawo.

• lactose tsankho

Butter imakhala ndi lactose pang'ono. Chifukwa lactose tsankho Siyenera kudyedwa ndi omwe ali

• Ndi zopatsa mphamvu zambiri

Batala ali ndi zopatsa mphamvu zambiri. Zili bwino zikagwiritsidwa ntchito pang'onopang'ono, koma kugwiritsa ntchito mopitirira muyeso kumayambitsa kudzikundikira kwa zopatsa mphamvu zambiri. Izi zidzakulitsa kulemera kwa nthawi.

Kudya kwambiri batala kumayambitsanso matenda otsatirawa:

• Itha kukweza cholesterol yoyipa ya LDL. Cholesterol yoyipa kwambiri imayambitsa matenda a mtima.
• Ikhoza kuthandizira kukula kwa mafuta a visceral. Chifukwa chake, kunenepa kumachitika ndipo kumabweretsa kuwonjezeka kwa triglycerides.
• Zimawonjezera chiopsezo chokhala ndi matenda a Alzheimer ndi dementia.

Kodi Batala Ayenera Kumwedwa Motani?

Ndikofunikira kuchepetsa kudya kwamafuta odzaza mpaka 10% yazakudya za tsiku ndi tsiku. Mwachitsanzo, ngati mumadya zopatsa mphamvu 2000 patsiku, izi zikufanana ndi magalamu 22 amafuta okhutitsidwa - kapena masupuni atatu (3 magalamu) a batala. Ndi bwino kuphatikiza supuni imodzi kapena ziwiri (42-14 magalamu) tsiku ndi mafuta ena wathanzi monga mafuta a azitona.

Momwe Mungasungire Batala?

Batala amatha kuumitsa ndikununkhiza kuchokera ku zakudya zina zomwe mumayika pafupi nazo. Choncho, ziyenera kusungidwa bwino. Momwe mungasungire batala kwa nthawi yayitali?

• Tengani zambiri momwe mungathere pakanthawi kochepa.
• Ngati muli ndi zambiri, kulungani zina ndikuziyika mufiriji. Manga bwino musanayike mufiriji, chifukwa batala amatha kuyamwa fungo la zakudya zina.
• Palibe chifukwa chokulunga batala yomwe mudzayiyika mufiriji yowonjezera, yakulungidwa kale mumagulu angapo mukamagula.
• Yesani kuidya mwachangu mukangoyamba kuigwiritsa ntchito.
• Batala wopanda mchere amakhala ndi alumali moyo wa miyezi itatu mufiriji (yosatsegulidwa), ikhoza kusungidwa kwa miyezi isanu ndi umodzi. Ikatsegulidwa, imatha kukhala mufiriji kwa milungu iwiri kapena itatu.

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