mafuta a mtedzaNdiwo m'gulu la mafuta ophikira abwino. Ngakhale kuti kafukufuku wowonjezereka akufunika, kuchuluka kwa cholesterol ndi mafuta a trans ndi otsika. Umboni wambiri umasonyeza kuti mafuta akhoza kukhala njira yabwino.
mafuta a mtedzaNgakhale kuti ili ndi ubwino wathanzi, imadziwikanso kuti ili ndi zinthu zina zoipa.
Kodi Mafuta a Peanut ndi Chiyani, Amatani?
mafuta a mtedzaNdi mafuta ochokera ku masamba, opangidwa kuchokera ku mbewu zodyedwa za mtedza. Ngakhale kuti maluwa a mtedza ali pamwamba pa nthaka, njere zake, mbali ya mtedza, zimamera mobisa. Choncho, amadziwikanso kuti chiponde.
Chiponde Nthawi zambiri amagawidwa ngati gawo la banja la mtedza wamtengo, monga walnuts ndi amondi, koma kwenikweni ndi nyemba za banja la nandolo ndi nyemba.
Kutengera processing, mafuta a mtedzaIli ndi zokometsera zosiyanasiyana zomwe zimasiyana ndi kukoma kwake kofewa komanso kolimba. zingapo zosiyana mafuta a mtedza ali. Chilichonse chimapangidwa pogwiritsa ntchito njira zosiyanasiyana:
Mafuta a mtedza woyengedwa
Mafutawa amayengedwa kuti zigawo za allergenic za mafuta zichotsedwe. Ndiwotetezeka kwa omwe ali ndi vuto la mtedza. Nthawi zambiri amagwiritsidwa ntchito m'malesitilanti kukazinga zakudya monga nkhuku ndi tchipisi.
mafuta a mtedza nthawi zambiri amasakanizidwa ndi mafuta otsika mtengo. Mtundu uwu ndi wotsika mtengo kwambiri kwa ogula ndipo nthawi zambiri umagulitsidwa mochulukira pazakudya zokazinga.
mafuta a mtedzaIli ndi utsi wambiri wa 225 ℃ ndipo imagwiritsidwa ntchito kwambiri pokazinga chakudya.
Mtengo Wazakudya wa Mafuta a Mtedza
Nayi supuni mafuta a mtedza Nutritional values:
Zopatsa mphamvu: 119
mafuta: 14 g
Mafuta okhathamira: 2.3 gramu
Mafuta a monounsaturated: 6,2 magalamu
Mafuta a polyunsaturated: 4.3 magalamu
Vitamini E: 11% ya RDI
Phytosterols: 27.9mg
mafuta a mtedza, 20% mafuta odzaza, 50% monounsaturated mafuta (MUFA) ndi 30% polyunsaturated mafuta (PUFA).
Mtundu waukulu wamafuta a monounsaturated omwe amapezeka mumafuta oleic asidiamatchedwa omega 9. Komanso mochuluka linoleic acidndi mtundu wa omega 6 fatty acid ndipo uli ndi mafuta ochepa a palmitic acid.
mafuta a mtedzaKuchuluka kwa mafuta a omega 6 omwe ali mumafutawo sikupindulitsa kwambiri thanzi. Kugwiritsa ntchito kwambiri mafutawa kungayambitse kutupa ndipo kumakhudzana ndi matenda osiyanasiyana.
mbali inayi mafuta a mtedzaAntioxidant yabwino, yomwe ili ndi ubwino wambiri wathanzi, monga kuteteza thupi ku zowonongeka zowonongeka komanso kuchepetsa chiopsezo cha matenda a mtima. Vitamini E ndiye gwero.
Ubwino wa Mafuta a Peanut ndi Chiyani?
mafuta a mtedza Ndi gwero labwino kwambiri la vitamini E. Zimagwirizanitsidwanso ndi ubwino wina wa thanzi, kuphatikizapo kuchepetsa zinthu zina zomwe zimayambitsa matenda a mtima komanso kuchepetsa shuga m'magazi mwa anthu odwala matenda a shuga.
supuni mafuta a mtedzalili ndi 11% ya vitamini E yovomerezeka tsiku lililonse. Vitamini E ndi dzina la mafuta osungunuka omwe ali ndi ntchito zambiri zofunika m'thupi.
Udindo waukulu wa vitamini E ndikuchita ngati antioxidant, kuteteza thupi ku zinthu zovulaza zomwe zimatchedwa ma free radicals.
Ma radicals aulere amatha kuwononga maselo ngati nambala yawo ili yochulukirapo m'thupi. Amagwirizana ndi matenda aakulu monga khansa ndi matenda a mtima.
Komanso, vitamini E imathandiza kuti chitetezo cha mthupi chikhale cholimba, chomwe chimateteza thupi ku mabakiteriya ndi mavairasi. Ndikofunikiranso kuti maselo ofiira a m'magazi apangidwe, kuwonetsa ma cell ndi kupewa kutsekeka kwa magazi.
Antioxidant yamphamvu imeneyi imatha kuchepetsa chiwopsezo cha matenda a mtima, khansa zina ndi ng'ala, komanso kuletsa kutsika kwamalingaliro chifukwa cha ukalamba.
Akhoza kuchepetsa chiopsezo cha matenda a mtima
mafuta a mtedza mafuta a mono-unsaturated (MUFA) ndi polyunsaturated (PUFA); Mafuta onsewa adafufuzidwa mozama chifukwa cha ntchito zawo zochepetsera chiopsezo cha matenda a mtima.
Pali umboni wamphamvu wakuti kugwiritsa ntchito mafuta osatulutsidwa kungachepetse zinthu zina zowopsa za matenda a mtima. Mwachitsanzo, LDL cholesterol ndi triglyceride m’mwazi zagwirizanitsidwa ndi chiwopsezo chowonjezereka cha matenda a mtima.
Kafukufuku wambiri wasonyeza kuti kuchotsa mafuta odzaza ndi MUFAs kapena PUFAs kungachepetse LDL cholesterol ndi triglyceride.
Malinga ndi kuwunika kwakukulu kwa American Heart Association, kuchepetsa kudya kwamafuta odzaza ndi kuchuluka kwamafuta a monounsaturated ndi polyunsaturated kungachepetse chiopsezo cha matenda amtima ndi 30%.
Komabe, zopindulitsa izi zimangowoneka pochotsa mafuta odzaza ndi mafuta a monounsaturated ndi polyunsaturated.
Sizikudziwika ngati kudya mafuta ambiriwa popanda kusintha zakudya zina kudzakhala ndi zotsatira zabwino pa thanzi la mtima.
Kuphatikiza apo, ndikofunikira kudziwa kuti maphunziro ena ofunikira apeza zochepa kapena alibe zotsatirapo pa chiopsezo cha matenda a mtima pochepetsa mafuta odzaza kapena m'malo mwa mafuta ena.
Mwachitsanzo, kuwunika kwaposachedwa kwa maphunziro a 750.000 okhudza anthu opitilira 76 sanapeze kugwirizana pakati pa kudya mafuta odzaza ndi matenda amtima, ngakhale mwa omwe amadya kwambiri.
mafuta a mtedza Ngakhale zili ndi mafuta ambiri a polyunsaturated, mtedza, mpendadzuwa ndi fulakesi Pali zakudya zopatsa thanzi mumtundu uwu wamafuta, monga
Mutha kuwonjezera chidwi cha insulin
Kafukufuku wasonyeza kuti mafuta a monounsaturated ndi polyunsaturated amatha kusintha kuwongolera shuga m'magazi mwa anthu odwala matenda ashuga.
Kugwiritsa ntchito mafuta ochepa kwambiri kumathandizira kuchepetsa kuyamwa kwa shuga m'matumbo am'mimba ndikuchepetsa kuchuluka kwa shuga m'magazi.
Komabe, mafuta a monounsaturated ndi polyunsaturated makamaka atha kukhala ndi gawo lalikulu pakuwongolera shuga wamagazi.
Powunikanso maphunziro achipatala a 4.220 okhudza akuluakulu a 102, ofufuzawo adapeza kuti m'malo mwa 5% yokha yamafuta odzaza mafuta ndi mafuta a polyunsaturated. shuga wamagazi Adapeza kuti zidachepetsa kwambiri kuchuluka kwa shuga m'magazi ndi HbA1c, chizindikiro chanthawi yayitali chowongolera shuga m'magazi.
Kuphatikiza apo, kusintha mafuta odzaza ndi mafuta a polyunsaturated kumawonjezera kutulutsa kwa insulin m'maphunzirowa. Insulin imathandizira kuti ma cell amwe glucose komanso kuti shuga asamakwere kwambiri.
Kafukufuku wa nyama akuwonetsanso kuti mafuta a mtedza amathandizira kuwongolera shuga m'magazi.
Mu phunziro lina, mafuta a mtedza Kutsika kwakukulu m'magazi a shuga ndi HbA1c kumawoneka mu makoswe omwe amadyetsa makoswe.
Mu phunziro lina, mafuta a mtedza Kuphatikizika ndi makoswe a shuga kunachepetsa kwambiri shuga wamagazi.
Kupititsa patsogolo thanzi lachidziwitso
mafuta a mtedzaPalibe kafukufuku wachindunji yemwe akuwonetsa kuti mankhwalawa amatha kusintha thanzi lachidziwitso. Koma vitamini E yomwe ili nayo ingathandize.
Kafukufuku akuwonetsa kuti vitamini E imatha kulimbikitsa kukalamba kwaubongo kwa okalamba. Zopatsa thanzi zimathanso kuchepetsa chiopsezo cha matenda a Alzheimer's.
Vitamini E supplementation yapezekanso kuti iwonjezere ntchito zamagalimoto mwa anthu.
Zingathandize kuchepetsa chiopsezo cha khansa
mafuta a mtedzaLili ndi phytosterols, mankhwala omwe amadziwika chifukwa cha mphamvu zawo zoletsa khansa. Mankhwalawa amachepetsa chiopsezo cha khansa ya prostate ndi colon. Kafukufuku wina amasonyeza kuti akhoza kuchepetsa chiopsezo cha khansa ya m'mawere.
Phytosterols ambiri adaphunziranso chifukwa cha zotsatira zake zotsutsana ndi khansa. Umboni womwe ukubwera ukuwonetsa kuti mankhwalawa amatha kulepheretsa khansa ya m'mapapo, m'mimba, ndi yam'mimba.
mafuta a mtedza Lili ndi mafuta acids a polyunsaturated. Kafukufuku amasonyeza mphamvu zawo zochiritsira pochiza kupweteka kwa mafupa pa nkhani ya nyamakazi ya nyamakazi.
Mafuta angagwiritsidwe ntchito kuthetsa ululu wofooketsa wa mafupa. mafuta a mtedza Amagwiritsidwa ntchito mwachindunji pakhungu ndi kusisita.
koma mafuta a mtedzaPalibe zambiri zokhudzana ndi kugwiritsa ntchito mitu ya Chonde funsani dokotala musanagwiritse ntchito mafutawa.
Akhoza kuchedwetsa zizindikiro za ukalamba
mafuta a mtedzaPalibe kafukufuku wachindunji wosonyeza kuti akhoza kuchedwetsa zizindikiro za ukalamba. Komabe, kafukufuku wina akunena kuti vitamini E mu mafuta angathandize pa izi.
Vitamini E ndi chinthu chofunikira kwambiri pazamankhwala ambiri oletsa kukalamba. Vitamini E imalimbananso ndi zotsatira zoyipa za kupsinjika kwa okosijeni.
Zingathandize kuchiza scalp psoriasis
Kafukufuku wina wasonyeza kuti vitamini E ingagwiritsidwe ntchito pakhungu ndi pamutu, kuphatikizapo psoriasislimanena kuti zingathandize pa matenda a
umboni wosatsutsika, mafuta a mtedzaZimasonyeza kuti antioxidants mu dandruff amatha kuchiza dandruff ndipo nthawi zina amathandiza kuchiza scalp psoriasis. Izi zitha kutheka chifukwa cha kunyowa kwa mafuta a mtedza.
Kodi Mafuta a Mtedza Amagwiritsidwa Ntchito Kuti?
mafuta a mtedza Itha kugwiritsidwa ntchito m'njira zosiyanasiyana:
Kuphika
mafuta a mtedza Lili ndi mafuta ochepa komanso olemera mu monounsaturated ndi polyunsaturated mafuta. Choncho ndi yabwino kuphika.
Ngakhale kuti mafuta acids onse ofunikira ndi ofunika kwambiri pa thanzi, zakudya zamasiku ano zimakonda kukhala omega 6 fatty acids ambiri.
Kafukufuku wambiri amagwirizanitsa kudya kwambiri mafuta a omega 6 ndi chiopsezo chowonjezeka cha khansa ya m'mawere mwa amayi. Pali umboni wamphamvu wotsimikizira kugwirizana pakati pa kumwa mopitirira muyeso kwa mafuta oyambitsa kutupawa ndi matenda ena.
mafuta a mtedza Ndi omega 6 wambiri ndipo ilibe omega 3. Kuti adye chiŵerengero choyenerera chamafuta ofunikawa mafuta a mtedzaNdikofunikira kuchepetsa kudya kwamafuta a omega 6, monga omwe amapezeka mu
makonda kukhala okosijeni
Oxidation ndikuchita pakati pa chinthu ndi okosijeni komwe kumapangitsa kupanga ma free radicals ndi zinthu zina zoyipa.
Ngakhale kuti njirayi imapezeka kawirikawiri m'mafuta osatha, mafuta odzaza ndi osagwirizana kwambiri ndi okosijeni.
Mafuta a polyunsaturated amakhudzidwa kwambiri ndi okosijeni chifukwa cha kusagwirizana kwawo pawiri. Kuwonetsa kapena kutenthetsa mafutawa ku mpweya, kuwala kwa dzuwa kapena chinyezi kungayambitse njira yosayenerayi.
mafuta a mtedzaKuchuluka kwa mafuta a polyunsaturated mu mafuta kumakhala kosavuta kutsekemera kwa okosijeni ndi ntchito yake ngati mafuta otentha kwambiri.
mafuta a mtedza Ma radicals aulere opangidwa pamene okosijeni amatha kuwononga thupi. Kuwonongeka kumeneku kungayambitsenso kukalamba msanga, khansa zina ndi matenda a mtima.
Pali mafuta okhazikika pamsika ophikira kwambiri.izi mafuta a mtedzaImalimbana kwambiri ndi okosijeni kuposa mafuta a mtedza Ngakhale ili ndi malo okwera utsi, sizingakhale njira yabwino pankhaniyi.
chiponde
Anthu omwe ali ndi vuto la mtedza amatha kukhala ndi vuto losagwirizana ndi mafuta. Zizindikiro za ziwengo izi zimaphatikizapo urticaria (mtundu wa totupa pakhungu), kuyabwa kwa m'mimba ndi kumtunda kwa kupuma, ndi anaphylaxis.
Chifukwa;
mafuta a mtedzandi mafuta otchuka omwe amagwiritsidwa ntchito padziko lonse lapansi. Ndi gwero labwino la antioxidant monga vitamini E, lomwe lingathandize kuchepetsa chiopsezo cha matenda a mtima. Zimathandiziranso chidwi cha insulin komanso shuga wamagazi mwa odwala matenda ashuga.
Komabe, mafutawa ali ndi ubwino wathanzi komanso kuipa kwake.
Lili ndi omega 6 fatty acids wochuluka wa pro-inflammatory omega XNUMX ndipo sachedwa kukhala ndi okosijeni omwe angayambitse matenda ena.
Pokhala ndi zosankha zambiri zamafuta athanzi pamsika, kungakhale kwanzeru kusankha mafuta omwe ali ndi zopindulitsa zambiri komanso zoopsa zomwe zingachitike paumoyo.
