Okuqukethwe kwe-athikili
uwoyela wommbilaIngamafutha emifino acwengekile asetshenziswa kakhulu ekuphekeni futhi ikakhulukazi ekuthoseni. Iphinde isetshenziselwe ezinye izinjongo eziningi ezifana nezindawo zezimboni kanye nezimonyo.
Egypt, ukukhiqizwa kwamafutha ommbila Ihamba ngenqubo yokucwenga eyinkimbinkimbi. Le nqubo uwoyela wommbilaInikeza izici eziyingqayizivele.
esihlokweni "yini amafutha ommbila", "ingabe amafutha ommbila ayingozi", "mangaki ama-calories emafutheni ommbila", "asetshenziswa kuphi amafutha ommbila", "izinzuzo kanye nokulimala kwamafutha ommbila" Izihloko ezifana
Liyini Inani Lokudla Okunomsoco Wamafutha ommbila?
uwoyela wommbila Iqukethe amafutha angu-100%, awekho amaprotheni noma ama-carbohydrate. Isipuni esisodwa (15 ml) uwoyela wommbila Inokuqukethwe komsoco okulandelayo:
Amakhalori: 122
Amafutha: 14 amagremu
I-Vitamin E: 13% weReference Daily Intake (RDI)
Amavithamini namaminerali amaningi alahleka ngesikhathi sokukhipha amafutha emmbila. Noma kunjalo, inani elihle le-vitamin E lisekhona.
I-Vitamin E iyisakhi samafutha esincibilikayo esisebenza njenge-antioxidant elwa nokuvuvukala emzimbeni wethu.
Ama-Antioxidants ayizinhlanganisela ezinciphisa ama-molecule abizwa ngokuthi ama-radicals mahhala, anciphisa ingozi yesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 kanye nomdlavuza.
uwoyela wommbilaI-Omega-30, uhlobo lwamafutha e-polyunsaturated, cishe i-60-6% yawo i-linoleic i-asidikwenzeka esikhumbeni.
Amafutha e-Polyunsaturated afaka amafutha e-omega 6 kanye ne-omega 3. Isilinganiso samafutha e-omega 6 kumafutha e-omega 3 emzimbeni kufanele sibe ngu-4: 1 ukuze kusizakale umzimba, njengokunciphisa ukuvuvukala.
uwoyela wommbilaIsilinganiso se-omega 6 kuya ku-omega 3 singu-46:1, okuyinkomba yokuthi ibhalansi ilahlekile.
Usetshenziswaphi Uwoyela Wommbila?
Inokusetshenziswa okuhlukahlukene kukho kokubili ukupheka nokungapheki izicelo.
Isetshenziswa njengesicoci semboni kanye nesigcobo, kanye nokukhiqiza uphethiloli wezinjini zikaphethiloli nezinjini zikadizili. Itholakala futhi emikhiqizweni eminingi yezimonyo, insipho ewuketshezi kanye nama-shampoos.
Indlela ekhethwa kakhulu iwukusetshenziswa njengamafutha okuthosa. Inezinga eliphezulu kakhulu lentuthu (izinga lokushisa uwoyela oqala ukushiswa ngalo) elingaba ngu-232°C, okuyenza ilungele ukudla okuthosiwe okuthosiwe ngaphandle kokukutshisa. uwoyela wommbila;
– Gcoba uthose
- Izingubo zamasaladi namakhukhamba
– Isetshenziswa kumakhekhe, isinkwa neminye imikhiqizo yokubhaka.
Enziwa Kanjani Amafutha ommbila?
Ummbila, oqukethe amafutha angu-1-4% kuphela, ngokwemvelo awukona ukudla okunamafutha. Ngakho-ke, kufanele kudlule inqubo ebanzi ukuze kukhishwe uwoyela.
Izinhlamvu kufanele ziqale zicindezelwe ngomshini ukuze kuhlukanise uwoyela. Uwoyela ube esedlula ochungechungeni lwezinqubo zamakhemikhali ezisusa ukungcola kanye nephunga elibi nama-flavour.
Lezi zinqubo ezilandelayo zingenza ukuthi amavithamini amaningi namaminerali alahleke futhi zengeze izinto eziyingozi:
Izigaba zokukhiqiza uwoyela wommbila
ukususwa kwe-hexane
Ummbila ugezwa ngekhambi eliqukethe ikhemikhali ebizwa ngokuthi i-hexane, ebangela ukuphuma kwamafutha. Kuthiwa i-hexane ithinta kabi isimiso sezinzwa kubantu nasezilwaneni.
ukuqeda iphunga
Iphunga elingathandeki kanye nama-flavour kuyasuswa emafutheni, kanye nezinye izinhlanganisela ezinempilo. Ngaphambi kwalesi sigaba, uwoyela wommbilaIphunga layo nokunambitha akufanelekile ukupheka.
Ubusika
Amafutha agcwele (aqinile) akhishwa emafutheni njengoba ehlala ewuketshezi emazingeni okushisa aphansi.
Yiziphi Izinzuzo Zamafutha ommbila?
uwoyela wommbilaEzinye izifundo zibonise ukuthi zinemiphumela enenzuzo empilweni. Iqukethe izinhlanganisela ezizuzisa impilo yenhliziyo, njengama-phytosterols, uvithamini E, ne-linoleic acid.
Icebile ngama-phytosterols
uwoyela wommbilaiqukethe ama-phytosterols, okuyinhlanganisela yezitshalo enesakhiwo esifana ne-cholesterol etholakala ezilwaneni.
I-Phytosterols ingaba yi-anti-inflammatory futhi idla ukudla okulwa nokuvuvukala; Yehlisa ingozi yesifo senhliziyo, uhlobo 2 sikashukela kanye neminye imidlavuza.
uwoyela wommbilaamakinati, iminqumo kanye amafutha e-canola Inokuqukethwe okuphezulu kwe-phytosterol uma kuqhathaniswa namanye amafutha okupheka njenge
Iphezulu kakhulu ku-phytosterol beta-sitosterol. Izifundo zeshubhu lokuhlola zithole ukuthi i-beta-sitosterol ingaba nezakhiwo zokulwa nesimila.
Ukwengeza, ama-phytosterols ayaziwa ukusiza ukuvimbela ukumuncwa kwe-cholesterol emzimbeni. Ngakho-ke, banikeza futhi ukwehlisa amazinga e-cholesterol aphezulu, okuyisici esiyingozi senhliziyo.
Kuwusizo empilweni yenhliziyo
uwoyela wommbila Yehlisa ingozi yesifo senhliziyo ngoba iqukethe izinhlanganisela ezinenzuzo empilweni yenhliziyo, njenge-vitamin E, i-linoleic acid, nama-phytosterols.
I-Vitamin E iyi-antioxidant enamandla, ngakho-ke ukusebenzisa lesi sakhi kungavimbela ukulimala kwe-oxidative enhliziyweni nasemithanjeni yegazi okubangelwa ama-radicals mahhala ngokweqile.
Ekubuyekezweni kocwaningo olunabantu abangaphezu kuka-300.000, ukudla amaphesenti angu-5 engqikithi yamakholori njenge-linoleic acid kunamafutha agcwele kwahlotshaniswa nengozi ephansi ye-9% yokuhlaselwa yinhliziyo kanye nengozi ephansi engu-13% yokufa okuhlobene nenhliziyo.
Olunye ucwaningo uwoyela wommbilaUthi futhi ijusi ngokwayo isiza ukwehlisa i-cholesterol, ikakhulukazi i-cholesterol ye-LDL (embi), mhlawumbe ngenxa yokuqukethwe kwayo kwe-phytosterol.
Ocwaningweni lwamasonto ama-25 lwabantu abadala abangama-4, izipuni ezi-4 (60 ml) ngosuku uwoyela wommbila Labo abadla inani elifanayo lamafutha kakhukhunathi baye behlisa i-cholesterol ye-LDL (embi), i-cholesterol ephelele kanye namazinga e-triglyceride uma kuqhathaniswa nalabo abadle inani elifanayo lamafutha kakhukhunathi.
Ezinye zalezi zifundo uwoyela wommbila ixhaswe ngumkhiqizi. Imiphumela yocwaningo lwezempilo oluxhaswe yizinkampani zokudla ivamise ukuchezuka uma ivuna imikhiqizo yenkampani.
Iyini Ingozi Kawoyela Wommbila?
uwoyela wommbilainezinye izingozi ezingase zibe ngaphezu kwezinzuzo zezempilo ezingaba khona.
Iqukethe amanani aphezulu we-omega 6 fatty acids
uwoyela wommbila Iphezulu ku-linoleic acid, uwoyela we-omega 6 okhonjiswe ukuthi uzuzisa kwezinye izifundo. Kodwa-ke, amafutha e-omega 6 angaba yingozi uma esetshenziswe ngokweqile.
Ngokwezifundo eziningi, umzimba udinga ukugcina isilinganiso se-omega-6 ne-omega-3 cishe ku-4: 1 ukuze uthole impilo engcono.
Abantu abaningi badla i-omega 6 eningi kakhulu, isilinganiso singaba ngu-20:1. Lokhu kungalingani kungabangela izimo ezinjengokukhuluphala, ukungasebenzi kahle kobuchopho, ukucindezeleka, nesifo senhliziyo.
Ibhalansi yalawa mafutha ibalulekile ngoba amafutha e-omega 6 angaba nomthelela ekuvuvukeni - ikakhulukazi uma ungenayo i-omega-3 eyanele yokulwa nokuvuvukala. uwoyela wommbilaIne-46:1 omega 6 kuya ku-omega 3 fat ratio.
Kwenziwe ngommbila oshintshwe ufuzo
Iningi uwoyela wommbila Yenziwa kusetshenziswa ummbila oguqulwe ngofuzo (GMO). Iningi lalo mmbila liyashintshwa ukuze likwazi ukumelana nezinambuzane kanye nokunye okubulala ukhula njenge-glyphosate.
Ngo-2015, i-glyphosate yahlukaniswa ngokuthi "i-carcinogen engenzeka" yi-World Health Organization (WHO). Ukudla kwe-GMO kanye ne-glyphosate kucatshangwa ukuthi kubangela ukwanda okusheshayo kokungezwani kokudla kanye namazinga wokungabekezelelani.
Okucwengisiswe kakhulu
uwoyela wommbila Kungumkhiqizo ocwengisiswe kakhulu. Kumelwe idlule ohlelweni olubanzi ukuze iwukhiphe emmbila futhi uwenze udleke.
Le nqubo uwoyela wommbilaLokhu kusho ukuthi kungenzeka ukuthi i-oxidize - okusho ukuthi iqala ukulahlekelwa ama-electron ezingeni lamangqamuzana futhi ingazinzi.
Izinhlanganisela ezine-oxidized kakhulu zandisa ingozi yezifo ezithile emzimbeni wethu. uwoyela wommbilaI-beta-sitosterol emhluzweni i-oxidize njengoba ishiswa isikhathi eside, njengasesitokisini esijulile.
uwoyela wommbilaIntukuthelo iphinde ikhiqize i-antinutrient acrylamide, isakhi esisebenzayo esiye saxhunyaniswa nezinkinga zokusebenza kwemizwa, amahomoni, nokusebenza kwemisipha.
I-Acrylamide ichazwe njengengadala umdlavuza yi-International Agency for Research on Cancer (IARC).
Ingabe Uwoyela Wommbila Unempilo?
Amafutha ommbilaIqukethe izithako ezinempilo ezifana ne-vitamin E nama-phytosterols, kodwa ayibhekwa njengamafutha anempilo jikelele. Lokhu kungenxa yokuthi icwengwe kakhulu futhi iphezulu kumafutha e-omega 6 avuthayo.
uwoyela wommbilaKukhona ezinye izindlela ezinempilo. Isibonelo, amafutha omnqumo engeziwe atholakala eminqumweni enamafutha ngokwemvelo engacindezelwa kalula ukuze kukhishwe uwoyela, ngaphandle kwesidingo sokwelashwa ngamakhemikhali.
Amafutha omnqumo nawo uwoyela wommbilaIqukethe amafutha e-omega-6 e-polyunsaturated amancane kunamafutha futhi esikhundleni salokho inothe nge-monounsaturated oleic acid.
Ngenxa yalokho;
uwoyela wommbilaIsetshenziswa kakhulu ezindleleni zokupheka njengokuthosa ngenxa yezinga layo eliphezulu lentuthu.
FNakuba okuqukethwe kwayo kwe-itosterol ne-vitamin E kungase kunikeze izinzuzo ezithile zezempilo, kuphezulu kakhulu kumafutha e-omega 6 avuthayo futhi acwengisisiwe. Ngakho-ke, izingozi zinkulu kunezinzuzo.
Imibhalo Okufanele Uyifunde
