Zviri muChinyorwa
mafuta enzunguIcho chiri pakati pemafuta ekubika ane hutano. Kunyange zvazvo tsvakurudzo yakawedzerwa ichidiwa, huwandu hwecholesterol nemafuta emafuta hushoma. Huzhinji humbowo hweanecdotal hunoratidza kuti oiri inogona kuve imwe nzira ine hutano.
mafuta enzunguKunyangwe iine hutano hwakanaka, inozivikanwa zvakare kuti ine zvimwe zvakaipa.
Chii chinonzi Peanut Oil, Inoitei?
mafuta enzunguImafuta emuriwo anobva pambeu inodyiwa yemuti wenzungu. Kunyange zvazvo maruva emuti wenzungu ari pamusoro pevhu, mhodzi, chikamu chenzungu, inokura pasi pevhu. Nokudaro, inonziwo nzungu.
Nzungu Inowanzo kuiswa sechikamu chemhuri yemiti yemiti, yakadai semarnuts nemaarmonds, asi chaizvoizvo igume ndeyemhuri yepea nebhinzi.
Zvichienderana nekugadzirisa, mafuta enzunguIine mhando dzakasiyana-siyana dzekunaka dzinosiyana nekunaka kwayo uye kwakasimba. zvakawanda zvakasiyana mafuta enzungu ane. Imwe neimwe inogadzirwa nemaitiro akasiyana:
Yakanatswa peanut mafuta
Mafuta aya anonatswa kuitira kuti allergenic zvikamu zvemafuta zvibviswe. Yakachengeteka kune avo vane allergies yenzungu. Inowanzo shandiswa nemaresitorendi kubika chikafu chakadai sehuku nemachipisi.
inotonhora yakadzvanywa peanut oil
Nenzira iyi, nzungu dzinopwanyika uye mafuta anotorwa. Iyi nzira yekupisa yakadzika inochengetedza yakawanda yezvakasikwa peanut flavour uye inovaka muviri kupfuura isina kucheneswa.
Musanganiswa wemafuta enzungu nemamwe mafuta
mafuta enzungu inowanzosanganiswa nemafuta asingadhuri. Mhando iyi inotengeka zvakanyanya kuvatengi uye inowanzotengeswa yakawanda yekukangwa chikafu.
mafuta enzunguIine hutsi hwepamusoro hwe225 ℃ uye inoshandiswa zvakanyanya kufinya chikafu.
Nutritional Kukosha kwePeanut Oil
Heino chipunu mafuta enzungu Nutritional values zve:
Calories: 119
Mafuta: 14 gramu
Mafuta akazara: 2.3 gramu
Monounsaturated mafuta: 6,2 gramu
Polyunsaturated mafuta: 4.3 gramu
Vitamin E: 11% yeRDI
Phytosterols: 27.9mg
mafuta enzungu, 20% mafuta akazara, 50% monounsaturated mafuta (MUFA) uye 30% polyunsaturated mafuta (PUFA).
Mhando huru yemafuta anonzi monounsaturated anowanikwa mumafuta oleic acidinonzi omega 9. Uyewo muhuwandu hukuru linoleic asidhiImhando ye omega 6 fatty acid uye ine zvishoma zvepalmitic acid, mafuta akazara.
mafuta enzunguKuwanda kwemafuta e omega 6 ari mumafuta haabatsiri zvakanyanya kune hutano. Kunyanya kushandiswa kwemafuta aya kunogona kukonzera kuzvimba uye kwakabatana neakasiyana matambudziko ehutano.
pane rimwe divi mafuta enzunguA yakanaka antioxidant, ine zvakawanda zvehutano zvinobatsira, zvakadai sekudzivirira muviri kubva kune mahara radical kukuvara uye kuderedza njodzi yechirwere chemoyo. Vitamin E ndiko kunobva.
Ndezvipi Zvakanakira Peanut Oil?
mafuta enzungu Iyo yakanaka sosi yevhitamini E. Inobatanidzwawo nemamwe mabhenefiti ehutano, kusanganisira kudzikisira dzimwe njodzi dzechirwere chemoyo uye kudzikisira mazinga ehuga muvanhu vane chirwere cheshuga.
Yakanyanya muVitamin E
chipunu mafuta enzunguine 11% yevhitamini E inokurudzirwa zuva nezuva. Vitamin E izita remafuta-anonyungudika musanganiswa ane mabasa mazhinji akakosha mumuviri.
Basa guru revhitamini E kuita se antioxidant, kudzivirira muviri kubva kune zvinokuvadza zvinonzi mahara radicals.
Mahara radicals anogona kukuvadza maseru kana nhamba yavo yakawandisa mumuviri. Vanobatanidzwa nezvirwere zvisingaperi zvakadai segomarara uye chirwere chemwoyo.
Uyezve, vhitamini E inobatsira kuchengetedza immune system yakasimba, inodzivirira muviri kubva kumabhakitiriya nemavhairasi. Izvo zvinodiwawo pakuumbwa kwemasero matsvuku eropa, kuratidza masero uye kudzivirira kugwamba kweropa.
Iyi antioxidant ine simba inogona kuderedza njodzi yechirwere chemoyo, mamwe magomarara uye cataracts, uye kunyange kudzivirira kuderera kwepfungwa kunoenderana nezera.
Inogona kuderedza njodzi yechirwere chemoyo
mafuta enzungu yakakwirira mune zvose mono-unsaturated (MUFA) uye polyunsaturated (PUFA) mafuta; Ose ari maviri aya mafuta akatsvakwa zvakanyanya nezvebasa ravo mukuderedza njodzi yechirwere chemoyo.
Pane humbowo hwakasimba hunoratidza kuti kushandiswa kwemafuta asina unsaturated kunogona kuderedza zvimwe zvinokonzerwa nechirwere chemoyo. Somuenzaniso, LDL cholesterol uye triglyceride mwero muropa zvakabatanidzwa nengozi yakawedzerwa yehosha yemwoyo.
Zvidzidzo zvakawanda zvakaratidza kuti kutsiva mafuta akazara neMUFAs kana PUFAs kunogona kuderedza ese LDL cholesterol uye triglyceride mazinga.
Maererano nekuongorora kukuru kweAmerican Heart Association, kuderedza kudyiwa kwemafuta akazara uye kuwedzera monounsaturated uye polyunsaturated mafuta kudya kunogona kuderedza ngozi yechirwere chemoyo ne30%.
Nekudaro, mabhenefiti aya aingoonekwa pakutsiva mafuta akazara nemafuta emonounsaturated uye polyunsaturated.
Hazvisi pachena kana kudya akawanda emafuta aya pasina kutsiva zvimwe zvinovaka muviri zvichave nemhedzisiro yakanaka pahutano hwemoyo.
Pamusoro pezvo, zvakakosha kucherechedza kuti zvimwe zvidzidzo zvakakosha zvakawana zvishoma kana kusakanganisa panjodzi yechirwere chemoyo pakudzikisa mafuta akazara kana kuitsiva nemamwe mafuta.
Semuenzaniso, kuongororwa kwechangobva kuitika kwezvidzidzo zve750.000 zvinosanganisira vanhu vanopfuura 76 havana kuwana hukama pakati pekudya kwemafuta akazara uye njodzi yechirwere chemoyo, kunyange kune avo vakadya zvakanyanya.
mafuta enzungu Kunyangwe iine huwandu hukuru hwemafuta e-polyunsaturated, walnut, sunflower uye mbeu yefilakisi Kune yakakwira zvinovaka muviri sarudzo mumhando iyi yemafuta, senge
Inogona kuwedzera insulin senitivity
Zvidzidzo zvakaratidza kuti mafuta emonounsaturated uye polyunsaturated anogona kuvandudza kudzora shuga muropa muvanhu vane chirwere cheshuga.
Kushandisa yakaderera-carb mafuta kunobatsira kunonoka kunyura kweshuga mudumbu rekudya uye kunonotsa mazinga eshuga yeropa kukwira.
Nekudaro, mafuta emonounsaturated uye polyunsaturated kunyanya anogona kuita basa rakakura mukudzora shuga yeropa.
Mukuongorora kwe4.220 zvidzidzo zvekiriniki zvinosanganisira 102 vanhu vakuru, vatsvakurudzi vakawana kuti kutsiva chete 5% yemafuta akazara ekudya nemafuta e polyunsaturated. shuga yeropa Vakaona kuti yakakonzera kuderera kukuru kwemazinga eglucose eropa uye HbA1c, chiratidzo chenguva refu chekudzora shuga yeropa.
Pamusoro pezvo, kutsiva mafuta akazara nemafuta e polyunsaturated zvakanyanya kuwedzera insulin secretion muzvidzidzo izvi. Insulin inobatsira masero kutora glucose uye inodzivirira shuga yeropa kubva pakukwira zvakanyanya.
Zvidzidzo zvemhuka zvinoratidzawo kuti mafuta enzungu anovandudza kudzora shuga yeropa.
Mune chimwe chidzidzo, mafuta enzungu Kudzikira kwakakosha mune ese mazinga eglucose eropa uye HbA1c akaonekwa mumakonzo ane chirwere cheshuga akadyisa gonzo.
Mune chimwe chidzidzo, mafuta enzungu Kuwedzerwa nemakonzo ane chirwere cheshuga kwakave nekuderera kukuru kweshuga yeropa.
Inovandudza hutano hwekuziva
mafuta enzunguIko hakuna tsvakiridzo yakananga inoratidza kuti mushonga unogona kuvandudza hutano hwekuziva. Asi vhitamini E yainayo inogona kuita basa.
Tsvagiridzo inoratidza kuti vhitamini E inogona kukurudzira hutano hwehuropi kuchembera kune vakwegura. Chikafu chinogonawo kuderedza njodzi yechirwere cheAlzheimer.
Vitamin E yekuwedzera yakawanikwa zvakare kuwedzera mota zviitiko muvanhu.
Inogona kubatsira kuderedza njodzi yegomarara
mafuta enzunguIine phytosterols, makomisheni anozivikanwa nekugona kwawo anticancer properties. Mishonga iyi inogona kuderedza njodzi yeprostate uye cancer cancer. Dzimwe ongororo dzinoratidza kuti dzinogona kuderedza njodzi yegomarara rezamu.
Phytosterols mune zvakajairika zvakare akadzidziswa kune avo anticancer maitiro. Humbowo huri kubuda hunoratidza kuti makomisheni aya anogona kudzivirira kenza yemapapu, yemudumbu, uye ovarian.
Inogona kubatsira kubvisa marwadzo emajoini
mafuta enzungu Iine polyunsaturated fatty acids. Zvidzidzo zvinoratidza kugona kwavo kwekurapa mukurapa kwemarwadzo emajoini munyaya ye rheumatoid arthritis.
Oiri inogona kushandiswa kuderedza marwadzo emajoini. mafuta enzungu Inoshandiswa zvakananga paganda uye kukwizwa.
asi mafuta enzunguIko hakuna ruzivo rwakakwana nezve mashandisirwo emusoro we Ndapota bvunza chiremba wako usati washandisa mafuta nokuda kwechinangwa ichi.
Inogona kunonoka zviratidzo zvekuchembera
mafuta enzunguHapana tsvakurudzo yakananga inoratidza kuti inogona kunonoka zviratidzo zvekukwegura. Zvisinei, imwe tsvakurudzo inotaura kuti vhitamini E mumafuta inogona kubatsira neizvi.
Vitamin E chinhu chakakosha mune yakawanda-ye-the-counter anti-kuchembera zvigadzirwa. Vitamin E inorwisawo zvakaipa zvinokonzeresa oxidative kusagadzikana.
Inogona kubatsira kurapa scalp psoriasis
Imwe tsvakurudzo inoratidza kuti vhitamini E inogona kushandiswa muganda uye ganda, kusanganisira psoriasisinotaura kuti inogona kubatsira mukurapa kwe
anecdotal evidence, mafuta enzunguZvinoratidza kuti antioxidants mune dandruff anogona kurapa dandruff uye mune dzimwe nguva kubatsira kurapa scalp psoriasis. Izvi zvinogona kuverengerwa nekunyorova kwemafuta enzungu.
Oiri Yenzungu Inoshandiswa Kupi?
mafuta enzungu Inogona kushandiswa nenzira dzakawanda dzakasiyana:
Cook
mafuta enzungu Iyo yakaderera mumafuta akazara uye yakapfuma mu monounsaturated uye polyunsaturated mafuta. Saka yakanakira kubika.
Kugadzira Sipo
Unogonawo kushandisa mafuta acho kugadzira sipo. Sipo inotsigira hutano hweganda nekuda kweiyo emollient properties. Imwe yakaderera ndeyekuti mafuta anogona kusagara kwenguva refu musipo sezvo achigona kuumbwa nekukasira.
mishonga
mafuta enzunguyakashandiswa mumishonga yekudzivirira furu kubva kuma1960 kuwedzera kusadzivirirwa kwezvirwere muvarwere.
Ndezvipi Kukuvadza kwePeanut Oil?
Kushandiswa kwemafuta enzungu Kunyangwe paine humwe humbowo-hwakavakirwa mabhenefiti kune
Yakakwira muOmega 6 fatty acids
Omega 6 fatty acids Imhando yemafuta e polyunsaturated. Aya akakosha mafuta acids, zvichireva kuti anofanirwa kuwanikwa kuburikidza nekudya nekuti muviri haugone kuzvigadzira.
zvinozivikanwa omega 3 mafuta acids Pamwe chete neizvi, omega 6 fatty acids inoita basa rakakosha mukukura nekukura pamwe nekushanda kwehuropi.
Omega-3s inobatsira kurwisa kuzvimba mumuviri izvo zvinogona kukonzera hosha dzakawanda dzisingaperi, nepo omega 6s inowanzoita pro-kuzvimba.
Kunyangwe ese ari maviri akakosha mafuta asidhi akakosha kune hutano, kudya kwemazuva ano kunowanzo kuve kwakanyanya mu omega 6 fatty acids.
Zvidzidzo zvakawanda zvinobatanidza kushandiswa kwakanyanya kweomega 6 mafuta kune njodzi yakawedzera yegomarara rezamu muvakadzi. Pane humbowo hwakasimba hwekutsigira chinongedzo pakati pekunyanya kushandiswa kweaya pro-inflammatory mafuta uye zvimwe zvirwere.
mafuta enzungu Iyo yakakwira zvakanyanya muomega 6 uye haina omega 3. Kuti udye chiyero chakaringana cheaya akakosha mafuta acids mafuta enzunguIzvo zvinodikanwa kudzikamisa kudyiwa kweomega 6 mafuta, seaya anowanikwa mukati
inowanzoitika kune oxidation
Oxidation ndeyekuita pakati pechinhu neokisijeni inokonzeresa kuumbwa kwemahara radicals uye zvimwe zvinokuvadza zvinosanganiswa.
Nepo ichi chiitiko chinowanzoitika mumafuta asina unsaturated, mafuta akazara anopokana neoxidation.
Mafuta ePolyunsaturated anonyanya kukanganiswa neoxidation nekuda kwekusagadzikana kwavo kwakanyanya kuviri zvisungo. Kufumura kana kupisa mafuta aya kumhepo, kuchiedza chezuva kana hunyoro kunogona kukonzeresa maitiro aya asingafadzi.
mafuta enzunguKuwanda kwemafuta e-polyunsaturated mumafuta kunowanzoita oxidation nekushandiswa kwayo semafuta ekupisa.
mafuta enzungu Mahara radicals akaumbwa kana oxidized anogona kukonzera kukanganisa kumuviri. Kukuvadzwa uku kunogona kutokonzera kuchembera nguva isati yakwana, mamwe magomarara uye chirwere chemoyo.
Kune mamwe mafuta akagadzikana pamusika wekubika kwepamusoro-tembiricha. Izvi mafuta enzunguIyo inonyanya kupikisa kune oxidation kupfuura mafuta enzungu Kunyange zvazvo iine hutsi hwepamusoro, inogona kunge isiri iyo yakanakisisa sarudzo munyaya iyi.
allergy yenzungu
Avo vane allergy yenzungu vanogona kutanga kusawirirana nemafuta. Zviratidzo zveallergies izvi zvinosanganisira urticaria (rudzi rweganda rakatenderedza), gastrointestinal uye kumusoro kufema maitiro, uye anaphylaxis.
Semagumo;
mafuta enzunguimafuta ane mukurumbira anoshandiswa pasi rose. Iyo yakanaka sosi ye antioxidant yakadai sevhitamini E, iyo inogona kubatsira kuderedza chirwere chemoyo ngozi zvinhu. Iyo zvakare inovandudza insulin senitivity uye shuga yeropa mune vane chirwere cheshuga.
Zvisinei, mafuta aya ane humwe hutano hwakanaka pamwe nezvimwe zvisingabatsiri.
Iine huwandu hwakawanda hwepro-inflammatory omega 6 fatty acids uye inowanzoita oxidation inogona kukonzera zvimwe zvirwere.
Nekuwanda kwesarudzo dzemafuta ane hutano pamusika, zvingave huchenjeri kusarudza mafuta ane mabhenefiti akawanda uye mashoma angangoita njodzi dzehutano.
Kupinza dzimwe nzira dzakanaka mafuta omuorivhi, coconut mafuta kana mafuta emukotapeya Ipapo.
Zvinyorwa Zvaunofanirwa Kuverenga
