Kugwiritsa ntchito mafuta moyenera kumakhala kofunikira pa thanzi lake. Amateteza thupi ku hypothermia, kupereka mphamvu, ndi chithandizo chawo chabwino chakumwa mavitamini.
Kuchokera pa zomwe zimatenga njira
Pali mitundu yambiri ya mafuta. Wokhutira ndi unsaturated ndi othandiza. Mafuta otentha a hydrojeni si othandiza. Zina mwazi ndi trans-isomers, mwinamwake zinthu za unsaturated mafuta acids, zomwe zimakhala zovulaza kwambiri, mosiyana ndi mafuta omwewo ochokera ku masamba. Mafuta achokera ku mbewu za fulakesi, mpendadzuwa, kupomberatu, sipinachi. Mafuta otentha - poyatsa mafuta a masamba 200C ndi kudutsa muyidrojeni pansipa. Chifukwa cha kutentha ndi kuthamanga, zina mwa unsaturated mafuta acids zimasinthidwa ndi zodzaza. Mafuta a masamba amakhala olimba masamba a masamba, omwe sagonjetsedwa ndi njira zowonjezera, akhoza kusungidwa kwa nthawi yaitali, osakwera mtengo.
Kuwonongeka kwa mafuta osokoneza
Mafuta amtundu amakhala ovulaza kwa anthu chifukwa chakuti atapindula ndi mpweya, mamolekyu awo amasintha mawonekedwe awo. Iwo amapanga hydrogenation kuchoka pa mawonekedwe (kuchokera molunjika mamolekyulu) kupita mu mawonekedwe osandulika kapena mkati mwake. Zimenezi zimapangitsa kuti iwo asakwaniritse ntchito zawo zachibadwa. Kukhoza kwawo kusokoneza kagayidwe kake ka maselo, m'malo mwa molekyulu ya unsaturated mafuta acids othandizira pakukula kwa mitundu yina ya zotupa za khansa. Kugwiritsidwa ntchito mobwerezabwereza kwa mafuta opatsirana kungapangitse kuwonjezeka kwa cholesterol choipa m'magazi, kuwuka kwa matenda osiyanasiyana a mitsempha ya magazi ndi mtima.
Mafuta amtundu amatha kuyambitsa chitukuko cha shuga, kunenepa kwambiri, kuwononga kwambiri ubwino wa mkaka wa m'mawere, motero kumakhudza kulemetsa ndi kwathunthu pa thanzi la mwanayo.
Akagwiritsidwa ntchito, chitetezo cha thupi chimachepa. Umuzhchin pali kuchepetsa kuchuluka kwa umuna ndi ubwino. Kusagwirizana kwa mavitamini, kuchokera kwa iwo kumadalira kuwonongeka kwa mankhwala osiyanasiyana, khansa, mankhwala osokoneza bongo.
Muzinthu zamtundu wanji ndizopambana zomwe zimafunkha
Kuti tipeĊµe chisonkhezero chosasokoneza cha thanzi labwino, tiyenera kuyesa kugula zinthu zocheperapo zomwe zili ndi mafuta a masamba omwe amawongolera. Koma, mwatsoka, opanga samasonyeza nthawi zonse kukhalapo kwawo pazolembedwa za mankhwala. Ku zakudya, zomwe mafuta opangidwa ndi mafuta amapezeka, zimakhala zofunikira monga: mayonesi, sauces, mayonesi, lungkite, margarine, mafakitale omwe amagwiritsidwa ntchito mobwerezabwereza (cutlets, nsomba ndi nkhuni zamtengo), popcorn, tchizi tomwe timakhala ting'ono kapena tating'ono zinyama zonenepa. Komanso, kugwiritsira ntchito zakudya, zakudya zolimbitsa, msuzi m'matumba, zowonjezera zowuma ndizosafunika. Kugula nsomba, mkate, makina amtundu uliwonse amatha kukhala ndi argar, ya mafuta.
Zilibe ponseponse m'minda, batala wokometsetsa komanso zinthu zina monga nyama zonona, tchizi, mafuta amkati. Koma ngati mcherewu uli ndi mafuta a masamba, ndiye kuti kuwonjezera pa mafuta a haidrojeni, ngati mutagula mafuta ochepa, sizowonjezera mafuta okhawo.
Kuchokera pamwamba pa zonsezi, zikuonekeratu kuti mafuta odzaza ndi ena mwa mankhwala opangidwa ndi mafakitale, choncho ndi bwino kudya chilichonse kunyumba. Ngati izi zikulephera, pewani kugwiritsa ntchito mankhwalawa pokhapokha ngati mukugula, phunzirani mosamala zomwe zili.