Mafuta a polyunsaturated amachititsa Omega-3 ndi Omega-6 amatchedwa vitamini F. Kulephera kwake nthawi zonse kumayambitsa matenda opatsirana (kuchokera ku sclerosis mpaka infarction), kuchepa kwa chitetezo chokwanira, matenda a chiwindi ndi ziwalo. Mafuta owonjezereka amawonjezera mphamvu zapasciti ndi chiwindi. Koma chofunikira kwambiri 25-30 magalamu (izi ndi pafupi supuni 2) ziyenera kuwonjezeredwa ku chakudya chanu cha tsiku ndi tsiku. Komabe, zida zonsezi ndizomwe zimapangidwa ndi mafuta okhaokha. Choncho, mayi wabwino m'nyumba ya khitchini nthawi zonse amakhala ndi mafuta awiri. Mafuta osagwiritsidwa ntchito amagwiritsidwa ntchito mu saladi, sauces ndi mbale zina.
Kodi kupanga masamba mafuta
Kuti mupeze mafuta osakaniza osakanizidwa otentha, mbewuzo zimayamba kutenthedwa, kenako pitani pansi pa makina osindikizira. Mafutawa amatsukidwa kokha kuchokera ku mawonekedwe osakaniza. Zidutswa zamtundu pansi pa botolo sizovulaza thanzi, monga momwe anthu ambiri amaganizira. Lili ndi zinthu zothandiza thupi - phospholipids, zomwe zili mbali ya maselo. Mafuta osungunula mafuta asanayambe kutentha samatenthetsa ndipo amawoneka othandiza kwambiri, komabe sakusungidwa bwino. Mafuta oyeretsedwa amayenda kudzera mu mankhwala amchere. Zosasamala, zopanda madzi ndi zitsulo, zimakhala ndi mtundu wofooka komanso kukoma. Zinthu zodetsa zachotsedwapo. Koma, mwatsoka, pamodzi ndi zothandiza. Mafuta okonzedwa bwino amawotcha mavitamini.
Kuti mupeze mafuta odzola, amachizidwa ndi nthunzi youma pamtunda wa 1700-2300 ° pansi pa mpweya komanso ndi mankhwala osakaniza, nthawi zambiri hexane. Zotsatira zake, mafuta ndi "depersonalized" - osataya kukoma ndi kununkhiza. Mafuta osungunuka ndiwo masamba awiri - "D" ndi "P". Maliko "D" amaonedwa kuti ndi abwino, chifukwa alibe mavitamini oyenera. Ndikofunika kwa ana ndi chakudya cha zakudya. Kugwiritsiridwa ntchito kwa matekinoloji opanda pake a hexane kaŵirikaŵiri amapatsidwa zambiri pa chizindikirocho. Koma ngakhale atadutsa m'zigawo zonse za kuyeretsa, mafuta ophikira amateteza chinthu chofunikira kwambiri kuti azidya - polyunsaturated mafuta acids (PUFAs).
Mitundu ya mafuta otchuka a masamba
Mafuta ochuluka kwambiri ndiwo mafuta a maolivi. Lili ndi zazikulu zokhudzana ndi mafuta oyenera a polyunsaturated mafuta acids. Kuwonjezera pa azitona, pa masamulo a misika ndi masitolo mungathe kupeza mpendadzuwa, soya, chimanga, mafuta obwezeretsa. Ndiponso sesame, palm ndi mafuta ena.
Mafuta a azitona amazisungira bwino pa firiji. M'nyengo yozizira ya maolivi achilengedwe (mwachoncho, yoyeretsedwa kapena ayi) zoyera zimapangidwa, zomwe zimatha kutentha kutentha. Iyi ndi njira yotsimikiziranso yosiyanitsa mafuta enieni a azitona kuchokera ku zida zamakono. Mafuta a mitundu yabwino ndi owala kapena golide wachikasu. Maphunziro ali ndi tinge yobiriwira. Mu mafuta a masamba, mafuta a azitona amakhala pamalo apadera. Kuwonjezera pa mafuta a polyunsaturated acids, ali ndi monounsaturated acids, zomwe zimapangitsa kupewa matenda a atherosclerosis.
Kutchuka kwa mafuta a mpendadzuwa kumakhudzidwa ndi kutchuka kwake kwa Russian Orthodox Church. Physiologically, ndi yogwira kwambiri komanso olemera mu polyunsaturated mafuta acid.
Mafuta a soya ndi abwino kwa ana komanso chakudya. Popeza lili ndi zinthu zamtengo wapatali, monga lecithin, ndizofunika kuti pakhale mapulogalamu oyambirira a mitsempha ndi zipangizo zoonera. Mafuta a soya ndi ofanana kuti apange mafuta. Kuwonjezera apo, mafutawa ali ndi mavitamini ambiri a vitamini E. Polka ambiri a soya amakula (ndipo, mwa njira, chimanga) ndi zakudya zakusinthika, ena amapewa mafuta awa. Ndipo kwathunthu! Zoopsa zowopsa ndizochokera ku ma soya omwe ali ndi molekyulu yamapuloteni.
Mafuta odzola kwambiri amagwiritsidwa ntchito kwambiri m'makampani ogulitsa. Amagwiritsidwa ntchito pophika zakudya za margarine, chakudya chamzitini, mayonesi ndi masukisi. Mafuta odzola sayenera kunyalanyazidwa m'nyumba ya khitchini. Mafutawa amalekerera kutentha, ndipo motero ndi oyenera kwambiri kuti aziwotcha komanso ozizira. Koma wokazinga sangathe kutenga nawo mbali kwambiri ndi wina aliyense. Makamaka anthu omwe ali ndi maonekedwe oyambirira a mitsempha, omwe alibe chiwindi, pali thupi lolemera kwambiri.
Mafuta a chimanga ogulitsa amangokhala mawonekedwe oyeretsedwa. Alibe ubwino wapaderadera pa mafuta a mpendadzuwa. Komabe, liri ndi zinthu zambiri zothandiza zogwirizana (mavitamini ndi zochitika zina), chifukwa chake zimakonda kukondedwa padziko lonse lapansi.
Mafuta a Sesame , imatchedwanso Sezam, ili ndi kukoma kodabwitsa. Chifukwa chake ndi zabwino kwa saladi. Mafuta amenewa amapezeka kwambiri ku China ndi Japanese. Mbewu ya samevu yowonjezera imatchedwa tahini mafuta, yomwe halva imapangidwira.
Mafuta a mpiru ndi mankhwala abwino kwambiri. Zili ndi mabakiteriya, kotero ndizofunika kwambiri kuti zisungidwe, nsomba zamzitini ndi zinthu zamabotolo. Mkate, wophikidwa ndi mafuta a mpiru, kwa nthawi yaitali sakhala stale, wobiriwira, wonyekemera komanso wokongola.
Mafuta a palmi ndi ochepa kwambiri a mafuta a masamba ndi otchipa kwambiri. Ndi olimba molimba ndipo amawoneka ngati mafuta a nkhumba. Ndicho chifukwa chake chimagwiritsidwa ntchito m'mayiko angapo kummawa kumene, chifukwa cha chipembedzo, nkhumba sizidya. Ena opanga chipinda chogwirira ntchito chifukwa cha chuma amapanga mafuta a kanjedza mu kukoma, kuti kukoma ndi khalidwe sikula.
Mitundu ya mafuta ovuta omwe sapezeka
Pa masamulo a masitolo akuluakulu mungapeze mafuta ovuta kwambiri. Mmodzi wa iwo ndi ofunika mwa njira yake ya thupi. Cedar mafuta ndi wodabwitsa mu zomwe zili biologically yogwira zinthu. Zimathandiza masomphenya komanso maonekedwe a magazi. Mafuta a nkhuku amathandiza kwambiri m'mimba, impso ndi chiwindi. Mafuta a mphesa ali ndi kuchuluka kwa antioxidants, amalepheretsa ukalamba wa maselo.
Mafuta osakaniza ndi amtengo wapatali kwambiri. Ku Russia, mafuta akhala akudziwika kuyambira kale monga "mfumu-batala"! Zimathandiza ubongo, normalizes mafuta mafuta, zimakhudza zotengera, m'mimba thirakiti ndi mantha dongosolo. Malinga ndi zomwe polyunsaturated mafuta acids amavomereza, zowonjezera zimaposa mafuta ena onse. Ma supuni 1-2 okha ndiwo amapereka zofunika zonse za tsiku ndi tsiku kwa iwo. Mafuta a mafuta ndi ofunika kwambiri kwa anthu odyetsa zomera ndi anthu omwe amadya nsomba yaing'ono. Ponena za PUFA, zimaposa mafuta a nsomba! Komabe, mafutawa ndi ochepetsedwa mosavuta, salola kuleza kutentha komanso amakhala ndi masamu ochepa. Kuwonjezera apo, mafuta oundana amasiyana mosiyana ndi kulawa, komwe sikuli kwa aliyense amene amakonda.
Choncho, ngati kuli kotheka, khalani ndi zakudya zosiyanasiyana. Ndipotu, aliyense ali wofunika m'njira yakeyo! Choncho, mumapereka thupi lanu pakati pa Omega-3 ndi Omega-6 polyunsaturated mafuta acids, omwe ndi ofunika kwambiri kuti mukhale ndi thanzi labwino. Mukasunga mafuta a zamasamba, kumbukirani kuti mafuta onse ali ndi adani atatu omwe ali nawo: kuwala, kutentha ndi mpweya. Zinthu izi zimapangitsa ndondomeko ya okosijeni. Choncho, musayambe mafuta pafupi ndi chitofu, mu kuwala ndi mu botolo lotseguka. Chifukwa cha zinthu zofunika mafuta a polyunsaturated acids (PUFA) mu mafuta a masamba, amakhala othandiza kwambiri thupi lathu.