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Iwe ungadai wakanzwa vanhu vazhinji vachiti mafuta akaipa kune hutano uye kunyanya kana iwe uri pane uremu hwekudya kudya. Mafuta mazhinji ekubikisa ane mafuta anowedzera kuwedzera kuitira kuti vanhu vazhinji vadzivise kuwedzera iwo mafuta kuchikafu chavo.
Nekudaro, kune mamwe mafuta ekubikisa ane hutano akafanana nemafuta emuorivhi ayo asingambowedzere macalorie kunyangwe iwe uchiwedzera sei kune yako yaunofarira dhishi. Iwo mamwe epamusoro ekubikisa maoiri ekudzikisa uremu mupunga wemupunga uyo haungogone chete kupisa mafuta asiwo unobatsira mukuwedzera hutachiona. Mafuta eCanola zvakare sarudzo yakanaka yekudzikisa uremu uye yemoyo wakagwinya.
Aya epamusoro mafuta ekubikisa ekudzora huremu anogona kudyiwa mune chero fomu. Kunyangwe iwe ukashandisa aya ane hutano ekubikisa oiri kune yakadzika yekutsva inoramba ichikuchengetedza uine hutano uye kwete kuwedzera kune macalorie
Heano manomwe akanakisa ekubikisa mafuta ekudzora uremu, tarisa:
Kokonati Oiri
Icho chikonzero nei coconut mafuta ndiyo yedu yekutanga kutora ndeyekuti mafuta aya ane hutano pakubika kweIndia. Inobatsira kudzikisa cholesterol, inodzivirira chirwere, inowedzera simba uye inoita kuti munhu ave anoshanda uye ane simba.
Maorivhi Oiri
Oiri yakanakisa yekubikisa yekudzikisa huremu maorivhi. Kunyangwe iri mhandara uye yakanatswa, mafuta aya ane 78 muzana monounsaturated mafuta uye 14 muzana akazara mafuta. Mafuta omuorivhi akanakawo kune moyo uye kune vane chirwere cheshuga zvakare.
Canola Oiri
Mafuta eCanola akanaka pakurasikirwa nehuremu sezvo iine sosi yakakosha yemafuta acids se lineoleic acid (omega-6) uye alpha linolenic acid (omega-3). Aya maacids anobatsira mukupisa kwemafuta uye nekukuchengetedza iwe wakagwinya uye uine hutano.
Nut & Mbeu Mafuta
Mimwe nzungu nemafuta embeu zvinopa huwandu hwakawanda hwemafuta emonounsaturated. Sunflower mbeu yemafuta ine 79 muzana monounsaturated mafuta uye 14 muzana mafuta akazara, uye maalmond mafuta ane 65 muzana monounsaturated mafuta uye 7 muzana akazara mafuta. Naizvozvo izvi zvinotorwa seyakanyanya mafuta ekubikisa ekudzikisa uremu.
Rice Mafuta
Rice bran mafuta ndiwo mafuta anonyanya kubikisa ekudzikisa huremu sezvo iine chinhu chimwe starch mune yakaderera fomu. Starch inopa muviri simba uye iri simba rinoshandiswa mukubatsira kuonda.
Peanut Oiri
Havasi vazhinji vanofarira mafuta enzungu. Asi ipfuma sosi musimba nekudaro kubatsira mukukurumidza kurasikirwa uremu. Iyo ndiyo sarudzo yakanakisa yekukwenyura kwechiedza kana yekugadzira masosi ayo anofanira kunge aine nutty kuravira.
Sunflower Oiri
MaIndia vanofarira kuravira kwemafuta ezuva (sunflower) ndosaka iri sarudzo yakanaka yekubika. Mafuta eSunflower ane tsime rakanaka reVitamin E uye zvakare ane mafuta asina kutsetseka.
