Mafuta Ophikira - Ndi Mafuta ati Ophikira Athanzi Kwambiri?

Mafuta ophikira ndi mafuta omwe amagwiritsidwa ntchito kuphika kapena kukazinga. Pali njira zambiri zophikira, kuchokera ku mafuta kupita ku mafuta. Chofunika kwambiri posankha mafuta ophikira abwino pophika, chofunika kwambiri ndi chakuti mafuta azikhala athanzi akaphika. Tiyeni tiwone mafuta abwino omwe angagwiritsidwe ntchito pophika.

Kukhazikika kwa Mafuta Ophikira

Ndibwino kugwiritsa ntchito mafuta oyenera komanso opanda okosijeni pophika pa kutentha kwakukulu. Pamene mafuta ali oxidized, iwo amachita ndi mpweya kupanga ma free radicals. Izi zimapanga mankhwala owopsa omwe simukufuna kuwadya.

Chofunika kwambiri pakuzindikira kukana kwa mafuta pa kutentha kwakukulu komanso kotsika ndi kuchuluka kwa machulukidwe amafuta acid omwe ali mmenemo.

Mafuta okhuta amakhala ndi mgwirizano umodzi m'mamolekyu awo amafuta, mafuta a monounsaturated amakhala ndi zomangira ziwiri, ndipo mafuta a polyunsaturated amakhala ndi zomangira ziwiri kapena zingapo. Ndi zomangira ziwirizi zomwe zimakhala zogwira ntchito komanso zimakhudzidwa ndi kutentha.

Mafuta okhutitsidwa ndi mafuta a monounsaturated amalimbana kwambiri ndi kutentha. Komabe, kuphika ndi mafuta a polyunsaturated sikuyenera kuchitidwa.

Tsopano tiyeni tione mbali zophikira za mafuta ophikira omwe amapezeka pamsika komanso omwe anthu amagwiritsa ntchito pophika kapena kuphika.

Mafuta Ophikira

• Mafuta a kokonati

Kuphika kutentha kwakukulu Mafuta a kokonatiNdi imodzi mwamafuta ophikira abwino kwambiri.

Zoposa 90% zamafuta acids omwe ali mkati mwake amakhala odzaza. Izi zikutanthauza kuti imalimbana ndi kutentha. Mafutawa ndi olimba pang'ono kutentha kwa firiji ndipo amatha miyezi ingapo kapena zaka popanda kusweka kapena kuwonongeka.

Mafuta a kokonati ali ndi thanzi labwino. Chinthu chotchedwa lauric acid, makamaka chomwe chimapezeka m'mafuta acids, chimayang'anira mafuta m'thupi ndikuthandizira kupha mabakiteriya ndi tizilombo toyambitsa matenda.

Mafuta a kokonati amathandizira kagayidwe kachakudya. Zimawonjezera kumverera kwa satiety poyerekeza ndi mafuta ena.

Mbiri ya asidi ya mafuta a kokonati ndi awa;

• Mafuta ochulukirapo: 92%
• Mafuta a monounsaturated: 6%
• Mafuta a polyunsaturated: 1.6%

Mutha kugwiritsa ntchito bwino mafuta a kokonati muzakudya zanu. Zomwe mumakonda ndizowonjezera mafuta a kokonati amwali komanso zinthu zakuthupi.

Kafukufuku waposachedwapa watsimikizira kuti mafuta odzaza ndi opanda vuto. Mafuta a saturated ndi magwero otetezeka a mphamvu kwa anthu.

• batala

batala; Ndi chimodzi mwazakudya zomwe zidalakwiridwa m'mbuyomu chifukwa chamafuta ake odzaza. Koma simuyenera kuchita mantha ndi batala weniweni. Chinthu chachikulu chomwe muyenera kuchita ndi kukonzedwa batala.

Batala weniweni ndi wopatsa thanzi kwambiri. Lili ndi mavitamini A, E, K2. Ilinso ndi mafuta acids Conjugated Linoleic Acid (CLA) ndi butyrate, onse omwe ali ndi thanzi labwino.

CLA imachepetsa kuchuluka kwa mafuta m'thupi mwa anthu. Butyrate imalimbana ndi kutupa ndikuwonjezera thanzi lamatumbo.

Mafuta a asidi a mafuta a batala ndi awa;

• Mafuta ochulukirapo: 68%
• Mafuta a monounsaturated: 28%
• Mafuta a polyunsaturated: 4% 

Pali mfundo yomwe muyenera kusamala mukamagwiritsa ntchito batala pophika. Chifukwa batala ali ndi shuga pang'ono ndi mapuloteni, amayaka panthawi yotentha kwambiri monga kuphika.

Onetsetsani kuti batala ndi organic kapena kunyumba. Batala wodyetsedwa ndi udzu amakhala ndi vitamini K2 ndi CLA wochulukirapo kuposa zinthu zopangidwa.

• mafuta

Mafuta a azitona amadziwika kuti ali ndi thanzi labwino pamtima. Zakudya za MediterraneanChifukwa chomwe mafuta a azitona amatchulidwa kuti ndi abwino ndi mafuta a azitona.

Mafuta a azitona amapindulitsadi thanzi. Imakweza cholesterol yabwino ndikutsitsa cholesterol yoyipa yomwe imazungulira m'magazi.

Kugawa kwamafuta amafuta amafuta a azitona kuli motere;

• Mafuta ochulukirapo: 14%
• Mafuta a monounsaturated: 75%
• Mafuta a polyunsaturated: 11% 

Kafukufuku wokhudza mafuta a azitona akuwonetsa kuti ngakhale ali ndi mafuta ophatikizika kawiri, mutha kuwagwiritsa ntchito pophika chifukwa samamva kutentha.

mafuta owonjezera a azitona Lolani kuti ikhale imodzi mwamafuta ophikira omwe mumakonda. Mafuta a azitona owonjezera ali ndi michere yambiri komanso ma antioxidants kuposa mtundu woyengedwa. Zimakomanso bwino. Sungani mafuta a azitona pamalo ozizira, owuma komanso amdima kuti asawonongeke.

• Mafuta a nyama

Mafuta a asidi omwe amapezeka mumafuta anyama amasiyanasiyana malinga ndi zomwe nyama zimadya. Ngati adya tirigu, mafuta ake amakhala ndi mafuta a polyunsaturated. Ngati nyamayo imadyetsedwa ndi udzu, padzakhala mafuta odzaza ndi monounsaturated. Ndicho chifukwa chake mafuta a nyama ochokera ku nyama zokwezedwa mwachibadwa ndi njira yabwino yophikira.

• mafuta a avocado

mafuta a avocadoKapangidwe kake kazakudya kofanana ndi mafuta a azitona. Ndi chisakanizo cha mafuta a monounsaturated, saturated ndi polyunsaturated. Angagwiritsidwe ntchito mofanana ndi mafuta a azitona. Ndi imodzi mwamafuta otetezeka pakuphika.

• Mafuta a nsomba

Mafuta a nsombaNdiwolemera kwambiri mu omega 3 fatty acids, omwe ndi DHA ndi EPA. Supuni imodzi yamafuta a nsomba imakwaniritsa zofunikira za tsiku ndi tsiku zamafuta ofunikirawa.

Mafuta abwino kwambiri a nsomba ndi mafuta a chiwindi cha cod chifukwa ali ndi vitamini D3 wochuluka.

Chifukwa cha kuchuluka kwamafuta a polyunsaturated, mafuta a nsomba sagwiritsidwa ntchito pophika. Ndi bwino kutenga supuni imodzi patsiku ngati chowonjezera. Sungani mafutawa pamalo ozizira, owuma komanso amdima.

• mafuta a fulakesi

mafuta a fulakesi Mafuta a azitsamba a omega 3 ali ndi Alpha Linolenic Acid (ALA). Mafutawa nthawi zambiri amagwiritsidwa ntchito kuwonjezera mafuta a omega 3.

Ngati simuli wamasamba, ndi bwino kugwiritsa ntchito mafuta a nsomba m'malo mwa mafuta a fulakesi. Kafukufuku akuwonetsa kuti thupi la munthu silingasinthe ALA moyenera ngati mitundu ya EPA ndi DHA, yomwe ndi mafuta a nsomba.

Mafuta a linseed sayenera kugwiritsidwa ntchito kuphika chifukwa cha mafuta a polyunsaturated.

• mafuta a canola

mafuta a canola Amapangidwa kuchokera ku mbewu za rapeseed. Kusanthula kwamafuta acid ndikwabwino kwambiri chifukwa mafuta ambiri amafuta amakhala monounsaturated. Muli bwino omega 6 ndi omega-3 mu chiŵerengero cha 2: 1.

Komabe, mafuta a canola amachitidwa mwankhanza kwambiri asanasinthidwe kukhala chomaliza. Chifukwa chake, siwoyenera kudyedwa ndi anthu chifukwa uli ndi zinthu zina zapoizoni.

• Mafuta a mtedza ndi mtedza

Mafuta a hazelnut ndi chiponde si abwino kuphika chifukwa ali olemera mu polyunsaturated mafuta. Itha kugwiritsidwa ntchito ngati gawo la maphikidwe. Komabe, sizoyenera kuphika ndi kutentha kwambiri.

• mafuta a kanjedza

mafuta a kanjedzaAmachokera ku zipatso za kanjedza. Kuwonjezera pa chokoleti ndi zakudya zokonzeka kudya zakhala nkhani yamakambirano posachedwapa. Amakhala ndi mafuta ochepa a polyunsaturated, saturated ndi monounsaturated.

Mafuta a kanjedza ofiira (zosiyana siyana) ndi abwino kwambiri. Lili ndi vitamini E, Coenzyme Q10 ndi michere ina. Komabe, zonena za mafuta a kanjedza ndizowopsa ndipo siziyenera kugwiritsidwa ntchito pophika.

• mafuta a masamba

Mafuta a masamba a mafakitale ndi okonzedwa kwambiri komanso oyeretsedwa omwe ali ndi omega 6 fatty acids.

Pewani kuphika ndi mafutawa ndikuwagwiritsa ntchito pazakudya zamtundu uliwonse. Mafutawa adanenedwa kuti ndi athanzi kwa akatswiri ambiri azaumoyo komanso zotsatsa zapa media pazaka 10 zapitazi.

Deta yatsopano ikuwonetsa kuti mafutawa amayambitsa matenda aakulu monga matenda a mtima ndi khansa. Ndizothandiza kukhala kutali ndi zotsatirazi masamba mafuta. Makamaka, mafutawa sayenera kugwiritsidwa ntchito pokazinga kwambiri ndi kukazinga poto.

• Mafuta a soya
• mafuta a chimanga
• Mafuta amchere
• Mafuta a mpendadzuwa
• Mafuta a Sesame
• Mafuta a Safflower
• Mafuta a mpunga
• mafuta a mphesa

Mafutawa sayenera kugwiritsidwa ntchito kuphika kapena kukazinga chifukwa:

• Lili ndi mafuta ambiri a polyunsaturated.
• Lili ndi omega 6 fatty acids wochulukirachulukira, omwe ndi opanda thanzi kumtima.
• Ndi omega 3 mafuta acids ochepa.
• chothandizira chachikulu ku matenda a mtima ndi zovuta zina zamtima mafuta a trans Lili.

Kusungirako Mafuta Ophikira

Pali mfundo zingapo zomwe muyenera kukumbukira pakugwiritsa ntchito bwino mafuta.

• Osagula zochulukirapo nthawi imodzi. Gulani mocheperako komanso mwachangu. Mwanjira imeneyo mukhoza kuzidya zisanawonongeke.
• Pezani mafuta omwe amagulitsidwa m'mabotolo agalasi. Osakonda mafuta m'mabotolo apulasitiki.
• Sungani mafuta opanda unsaturated monga mafuta a azitona, mafuta a kanjedza, mafuta a avocado m'malo omwe sangakhale oxidize ndikukhala rancid.
• Zomwe zimayambitsa kuwonongeka kwa okosijeni kwa mafuta ophikira ndi kutentha, mpweya ndi kuwala. Chifukwa chake, sungani pamalo ozizira, owuma, amdima ndikutseka chipewacho mukangogwiritsa ntchito.

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