Malinga ndi akatswiri a zakudya, mafuta a masamba a munthu ayenera kukhala oposa mafuta a zinyama. Ichi ndi chifukwa chakuti alibe cholesterol ndipo ali ndi mafuta ochuluka kwambiri, omwe ndi ofunikira kwambiri munthu. Zili ndi polyunsaturated, monounsaturated ndi saturated acid. Makamaka thupi limasowa mono-ndi polyunsaturated acids - omega-6 ndi omega-3. Choncho, mafuta abwino kwambiri a masamba ayenera kukhala nawo ochulukirapo.
Mafuta ati angakhale othandiza kwambiri
Masiku ano pali mafuta osiyanasiyana a masamba. Mwachitsanzo, mpendadzuwa, azitona, zitsamba, sesame, mtedza ndi mafuta ena. Kuwonjezera apo, mafuta onse ndi osiyana mu katundu wawo. Koma mungasankhe bwanji mafuta othandiza kwambiri?
Mafuta alionse akhoza kuyeretsedwa kapena kutsukidwa, kapena kusinthidwa. Mafuta amodziwa ndi ofewa, opanda madzi, osasunthika, koma ali ndi zochepetsetsa zowonjezera thupi, monga "atayika" pakukonzekera. Ndi mankhwalawa, carotenoids ndi vitamini E zatayika, zinthu za phospholipids zomwe zimathandiza kuchotsa cholesterol chovulaza m'thupi zimachotsedwa. Masamba mafuta osadziwika ndi othandiza kwambiri thupi la munthu, chifukwa amakhala ndi mavitamini osiyanasiyana komanso mankhwala othandiza. Komanso, mafuta osadziwika amawasungira nthawi yayitali.
Kuwonjezera apo, phindu la mafuta a masamba limakhudzidwa ndi momwe ilo limapangidwira. Mafuta othandiza kwambiri ndi obiriwira komanso osagwiritsidwa ntchito, omwe amapezeka chifukwa chokakamizidwa koyamba. Ngati, pamene mukugula mafuta, mukufuna "kuthamanga" mmenemo ndi phindu, ndiye musagule mafuta a masamba, ngati chizindikirocho chimati: zadothi, zowonongeka, zoyengedwa komanso zosungunuka - simungapindule ndi mafuta m'thupi.
Mafuta a mpendadzuwa ndi mankhwala othandiza kwambiri omwe amakhala ndi mavitamini F (fatty acids). Ma acid a polyunsaturatedwa ndi ofunika kwambiri kwa ife kuti apangidwe maselo atsopano, kuti azigwira bwino ntchito za chitetezo cha mthupi, chifukwa cha kapangidwe ka mahomoni. Kuwonjezera pamenepo, mafuta otero amachititsa kuti makoma a zotengera zikhale zotsika komanso zamphamvu, kuchepetsa kuipa kwa ma radiation ndi mazira a ultraviolet. Zimathandizanso kuti ntchito yofewa imatuluka.
Kuyambira kale, mafuta a azitona anali ofunika. Zimapangidwa kuchokera ku mbewu ndi zipatso za mtengo wa azitona. Mu zamkati muli mafuta oposa 50%. Koma ma mafuta a mafuta mu mafuta oterewa ndi ochepa, koma mofulumira amamwa ndi thupi, poyerekezera ndi mafuta ena a masamba. Mafuta a azitona akulimbikitsidwa kwa iwo omwe akudwala matenda a chimbudzi, chikhodzodzo, chikhodzodzo. Icho chimakhala ngati cholagogue. Ndikofunika kuti tipewe matenda ndi matenda a mtima, kuti tiwongolere kukumbukira. Kuonjezera apo, mafuta odzaza kwambiri amatha kuchepetsa kuchuluka kwa maselo a khansa m'thupi, ambiri amanena kuti mafuta othandiza kwambiri ndi mafuta a maolivi.
Koma asayansi a ku America amati mafuta othandizira ndi othandizira kwambiri. Kafukufuku wambiri watsimikizira kuti mafuta a avocado omwe amapangidwanso sangathe kulowetsedwa ndi chirichonse. Mafutawa ndi caloric, mosavuta digestible. Mafuta amenewa ndi ofunika kwambiri (mphamvu) amaposa mazira ndi nyama, koma ndi zakudya zamagetsi. Ndiponso, mafuta a avocado ali ndi acides ambiri omwe sataturated. Mukamagwiritsa ntchito mafutawa mu zakudya, mukhoza kusintha malingaliro anu ndikuchepetsa chiopsezo cha khansa ndi matenda a mtima. Lili ndi zinthu zomwe zimathandiza kuchotsa cholesterol choipa m'thupi. Mafuta a masambawa akulimbikitsidwa kuti adziwe pamene akudyetsa ana, ngakhale ali aang'ono. Lili ndi mavitamini 12 ofunikira. Pogwiritsa ntchito mafuta a avocado nthawi zonse, mkhalidwe wa tsitsi ndi khungu umakhala bwino.
Zingaganize kuti mafuta othandiza kwambiri (masamba) sangathe kudziwika. Pambuyo pake, mafuta ndi othandizira mwa njira yawo: linseed, sesame mafuta, pichesi, etc. Kwa munthu aliyense, phindu lake. Mmodzi amafunikira zinthu zomwe ziri mu mafuta a azitona, ena mu mpendadzuwa, ndi zina zotero. Mafuta a zamasamba adzakhala othandiza kwambiri ngati atakonzedwa molingana ndi zikhalidwe zonse zofunika, zomwe zimasungidwa pansi pazifukwa zina ndipo sizikutaya mtengo wake m'zinthu zina.