Mafuta ekubikisa chinhu chikuru mukati kana zvasvika kukicheni. Kushandisa mafuta akakodzera iwe nehutano hwemhuri yako ndicho chekutanga. Izvo zvinoenderanawo nemaitiro ako ekubika, ndiro dzaunowanzo gadzira, chikafu nezvimwe zvakadaro. Zvakare, mabatiro aunoita mafuta ako ekubikisa, kunyangwe uchipisa kupfuura painoputa kana kusatomboapisa, ungave uchishandisa extra virgin kana cold-pressed nyaya futi. Iwo mafuta ekubikisa anoshanda kwauri anogona ikozvino kushandira mumwe wako kana nhengo dzemhuri yako. Zvisinei, unogona sarudza mafuta ekubikisa akanakisa nokutarisa zvinhu izvi:
Mufananidzo: Unsplash -
Monounsaturated Fatty Acids (MUFAs)
-
Polyunsaturated Fatty Acids (PUFAs)
-
Smoke Points
Zvino, ngatitarisei mafuta ekubikisa akanakisa aunogona kuwedzera kana kushandura maitiro ako kune moyo une hutano:
Poshi. Mafuta omuorivhi
piri. Mafuta eCanola
3. Avocado Mafuta
Four. Sunflower Mafuta
5. Walnut Mafuta
6. Mafuta eFlaxseed
7. Mafuta eSesame
8. FAQs:
Mafuta omuorivhi
Mufananidzo: Unsplash Inofungidzirwa seimwe yeanonyanya kushandiswa uye ane hutano mafuta ekubikisa anogona kushandiswa, nyanzvi dzekubika uye vezvekudya vanotenda. mafuta omuorivhi akanakisisa unogona kusarudza. Nekusiyana kwakafanana nemhandara uye extra-virgin, izvo zvinoreva kuti hazvina kunatswa, saka zvemhando yepamusoro. Mafuta emuorivhi ekuwedzera ane huwandu hwakawanda hwemonounsaturated fatty acids uye polyunsaturated fatty acids iyo inobatsira hutano hwemoyo hune hutano . Mafuta emuorivhi anowanzo ane chiutsi chakaderera zvinoreva kuti zvakanakisa kuafashaidza pakupisa kuri pakati nepakati.
Mafuta eCanola
Mufananidzo: Unsplash Mafuta eCanola ndiyo yakachengeteka kubheja kune avo vanotambura nechero moyo mamiriro kana cholesterol. Inotorwa kubva kune rapeseed ine 'mafuta akanaka' kusiyana nemamwe mafuta anonatswa uye anogadziriswa. Iyo hainawo cholesterol uye, chaizvoizvo, yakapfuma muvhitamini seE uye K. Zvisinei, yakawanda canola mafuta dzakanatswa zvakanyanya, uye nekudaro kukosha kwavo kwekudya kunodzika. Mumamiriro ezvinhu akadaro, zvakanakisa kutsvaga 'inotonhora-yakadzvanywa' mafuta ecanola. Padivi rakajeka, ine poindi yehutsi yepamusoro uye nekudaro, inogona kushandiswa pakupisa kwakanyanya.
Avocado Mafuta
Mufananidzo: Unsplash Avocados haisi kungonaka kune muchero uye guacamole, ivo vanozivikanwawo nemafuta avo ekubikisa. Mafuta ekotapeya ane imwe yepamusoro-soro monounsaturated mafuta emukati pakati pemamwe mafuta ekubikisa. Kunyange zvazvo isina kunaka kwemuchero mumafuta ayo, yakakurumbira kune ndiro dzinoda kukurudzira-fry. Plus point? Yakapfuma zvakanyanya muhuwandu hwevhitamini E - yakanaka kune ganda, bvudzi, moyo uye hutano!
Sunflower Mafuta
Mufananidzo: Unsplash Chipunu chimwe chemafuta esunflower chine zvikamu makumi maviri nezvisere kubva muzana zvezvinokurudzirwa kudyiwa nemunhu zvemazuva ese. Izvi zvinoita kuti ive mafuta anovaka muviri uye anosimbisa mwoyo pablock. Zvakare, yakapfuma mu vitamin E, mafuta ezuva inogona kushandiswa zviri nyore mukubika. Nehupfumi hwayo hwe omega-6-fatty acids, inogona kuratidza kuve yekuzvimba uye nekudaro inoda kutariswa uchienzanisa zviyero zvakare.
Walnut Mafuta
Mafuta eWalnut ane nzvimbo yakaderera yekusvuta zvinoreva kuti ichasvika pakakwirira yekuvira nekukurumidza, zvinoreva kuti haigone kushandiswa pakubika kupisa kwakanyanya. Nekudaro, iwe unogona kushandisa walnut kubika mafuta semafuta ekupfeka mumasaladhi ako, mapanikake kana kunyange ice cream sezvaunoda. Rine zvakare a hutano hwakanaka ye omega-3 uye omega-6 fatty acids zvinoreva kuti yakachengeteka uye inorwisa-kuzvimba.Mafuta eFlaxseed
Mufananidzo: 123RF Zvekare, mafuta eflaxseed haana kukodzera kukwirisa murazvo wekubika uye nekudaro anogona kushandiswa neimwe nzira. Iwo e-anti-kuzvimba uye yakaderera cholesterol hunhu hunonzi kune yakanaka omega-3 fatty acids yemukati. Iwe unogona kushandisa mafuta eflaxseed mukupfeka uye kumwe kudzika-kupisa kubika.
Mafuta eSesame
Mufananidzo: Unsplash Sesame mafuta ndiyo imwe yemafuta ekubikisa anoshandiswa zvakanyanya. Iyo ine mukurumbira nekunaka kwayo kune simba. Kunyangwe yakapfuma mumonounsaturated uye polyunsaturated fatty acids, oiri yacho haina chero yakasarudzika inovaka muviri. Nekuda kwehutsi hwepamusoro, zviri nyore kushandisa mumabikirwo ekupisa-kupisa pasina kugadzira chepfu inokonzerwa nekupisa muchikafu.
FAQs:
Mufananidzo: 123RF Q. Mangani maoiri atingashandisa pazvinangwa zvinodyika?
TO. The Food Safety and Standards Authority yeIndia (FSSAI) yakazivisa Mhandara Kokonati Mafuta , Kokonati mafuta, Cottonseed mafuta, Groundnut mafuta, Linseed mafuta, Mahua mafuta, Rapeseed mafuta mafuta emasitadhi (Sarson ka tel), Rapeseed kana mustard mafuta - low erucic acid, Olive oil, Olive Pomace Oil, Virgin Olive oil, Extra Virgin Olive Oil , Ordinary Virgin Olive Oil, Yakanatswa mafuta omuorivhi, Yakanatswa olive-pomace mafuta, Poppyseed mafuta, Safflower mhodzi yemafuta (berry katel), Safflower mhodzi yemafuta (High Oleic Acid), Taramira Mafuta, Til Mafuta (Gingelly kana sesame mafuta), Niger Mbeu Mafuta (Sargiyakatel), Soyabean mafuta, Maise (chibage) mafuta, Almond mafuta, Watermelon mhodzi yemafuta, Palm mafuta, Palmolein, Palm kernel mafuta, Sunflower mhodzi yemafuta semamwe emafuta ekubikisa anodyiwa kunze kweaya ataurwa pamusoro apa.Q. Sei zvakakosha kudya mafuta nemafuta mukudya kwedu kwezuva nezuva?
TO. Maererano neFSSAI, mafuta nemafuta zvakakosha pakuchengetedza hutano hwakanaka. Ndivo vane simba guru rekudya kwedu, zvinopa anenge mapfumbamwe kcals/g nepo makabhohaidhiretsi nemapuroteni zvinopa 4 kcal chete pagiremu. Ivo zvakare vanopa ma substrates anodiwa pakugadzira biological membranes senge phospholipids uye cholesterol, yakakosha pakugadzira maseru membranes anotora chikamu mumetabolism yevanhu. Mafuta nemafuta anoshanda semotokari yemafuta-anonyungudika mavhitaminzi A, D, E uye K uyewo zvinonhuhwirira.Q. Imafuta akawanda sei atinofanira kudya?
TO. MuIndia, the zvinokurudzirwa kudya nhungamiro yeICMR (2010) yehuwandu hwekudya kwemafuta ekudya ndeye 30% yehuwandu hwesimba rekudya pazuva. Izvi zvinoreva kuti 30% yehuwandu hwemazuva ese simba rekutora rinofanira kubva matsime ezvokudya zvemafuta uye mafuta.Q. Chii chakanatswa muriwo mafuta?
Mufananidzo: Unsplash TO. Mafuta emuriwo akacheneswa zvinoreva chero mafuta emuriwo anowanikwa nekutaura kana kunyungudutswa kwezvinhu zvinotakura mafuta emuriwo, de-acidified nealkali, kunatswa kwemuviri kana nekunatswa kwakasiyana-siyana uchishandisa zvinobvumidzwa zvekudya-giredhi zvinonyungudutsa uye degumming uchishandisa phosphoric kana citric acid uye chero yakakodzera. enzyme yezvokudya; zvichiteverwa nekuchena nepasi rinoita adsorbent uye/kana activated kabhoni kana zvese zviri zviviri uye kubviswa hwema nechitsinga. Hapana imwe makemikari agent inoshandiswa. Zvakare, paunenge uchitengesa mafuta ekubikisa egiredhi rekudya, zita remafuta emuriwo kubva kwaakagadziridzwa mafuta akacheneswa rinofanira kutsanangurwa pazita remudziyo.
Q. Ko mafuta akacheneswa akachengeteka kune hutano here?
TO. Ehe, mafuta ese akacheneswa anowirirana neFSSAI zviyero akachengeteka kune hutano. Kunatsa kunowedzera kugadzikana kwekuchengetedza. Nekudaro, zvakanakisa kutsvaga mafuta ekubikisa ari mhandara kana akawedzera-mhandara pese pazvinogoneka kune yakakwirira-inovaka-yakapfuma bumbiro remafuta.Zvakare Verenga: #IForImmunity - Boost Your Kusadzivirirwa NeCoconut
