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Mafuta ekubika anoshanda chikamu chakakosha mune angangoita ese maitiro ezvekubika uye zvinobatsira kuburitsa rakasiyana kuravira uye kugadzirwa muzvikafu. Kubva pakumedza, kutsvaira kusvika pakugocha uye kubheka, mafuta ekubikisa anoita basa rakakosha munzira dzakasiyana dzekubika.
Mafuta ekubikisa anoita basa rakakosha mukudya kwevanhu. Iwo manyuko akanaka emafuta acid acid nziyo idzo dzinoita basa rakakosha mukudzivirira kwezvirwere, kusimudzira kushanda kwehuropi, rubatsiro mukukura uye kukura kwe 'embryo' yemunhu uye kudzivirira kuzvimba. [1] .
Fatty acids akaiswa muzvikamu zvina zvakazara (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) uye mafuta anotapira. Aya mafuta acids anowanikwa mumafuta emuriwo [piri] .
Mafuta emiriwo anotorwa kubva kune zvinomera-zvinobva muzvirimwa uye izvi zvinosanganisira nzungu, canola, soya, sunflower, sesame, grapeseed, olive, palm, coconut, chibage uye avocado mafuta, kungodoma mashoma [1] . Mimwe yemafuta ekubikisa aya ane mafuta akazara ayo anoda kudyiwa zvine mwero.
Saka ndeapi mafuta ekubikisa ane hutano? Zvinoenderana nemhando yekubika yauri kuita, hutsi hweoiri yekubikisa uye nemafuta ane acid mumafuta ekubikisa.
Icho chiutsi poindi tembiricha panotsva mafuta nekusvira. Mafuta ane hutsi hwepamusoro hwakakosha pakufuta-kwakadzika, nepo mafuta ane hutsi hwakadzika pasi pe200 degree Celsius ari akakodzera kune kudzika kwakadzika [piri] . Kudzokorora maoiri apfuura utsi hwavo kunorasa hunhu uye kunoonekwa sekukuvadza hutano.
Verenga pano kuti uzive kuti ndeapi mafuta ekubikisa akanaka kune hutano hwako uye ndeapi anofanirwa kudyiwa zvine mwero.
Akanyanya Kubika Mafuta Ohutano
1. Mafuta omuorivhi
Oiri maorivhi chinhu chinonyanya kukosha muMediterranean chikafu. Iyo yakakwira mu phenolic makomputa uye ine inenge 72.961 g monounsaturated fatty acids, 13.808g yakazara mafuta acids uye 10.523 g polyunsaturated fatty acids [3] .
Kushandiswa kwemafuta emuorivhi, kunyanya oiri-mhandara yemafuta emuorivhi inogona kubatsira kudzikisa njodzi yehosha yemwoyo uye kufa kune vanhu vari panjodzi huru yechirwere chemoyo. [4] .
• Oiri-yemhandara yemafuta emuorivhi ine chiutsi chiuru chegumi neshanu madigiri Celsius, iyo inogona kushandiswa pakudzika kudzika
2. Sesame mbeu yemafuta
Maererano neongororo, mbeu yesesame ine makumi mashanu kusvika makumi matanhatu muzana emafuta anozadzwa ne polyunsaturated fatty acids, antioxidants, sesamin, sesamolin uye tocopherol homologues. Iwo mafuta acids aripo mune sesame mafuta ari 35-50 muzana yeinoleic acid, 35-50 muzana ye oleic acid, ine mashoma madiki e7-12 muzana ye palmitic acid uye 3.5-6 muzana ye stearic acid uye inongoteedzera. huwandu hwe linolenic acids [5] .
Sesame oiri yakakwira mumanyuturu uye antioxidants. Inozivikanwa kuva nehutachiona hwehutachiona uye anticarcinogenic [6] . Kushandiswa kwesameame oiri kunogona kudzora mafuta acid musanganiswa muchiropa uye kudzikisa serum cholesterol mazinga.
• Mafuta eSesame anoshandiswa pakutsvaga kwakadzika. Yakanatswa sesame mafuta ine yakakwira hutsi pozi pane isina kutsanangurwa sesame mafuta.
3. Mafuta ezuva
Mafuta eSunflower ane kwayakarerekera kuravira uye yakajeka muvara. 100 g yemafuta ezuva rezuva ane 19.5 g monounsaturated fatty acids, 65.7 g polyunsaturated fatty acids uye 10.3 g yakazara mafuta acids [7] .
Mafuta eSunflower anogona kubatsira kudzikisa yakazara cholesterol uye LDL (yakaipa) cholesterol mazinga uye kuwedzera HDL cholesterol, zvinoenderana nekudzidza [8] .
• Sunflower ine hutsi hwepamusoro uye inowanzo shandiswa mukubika kupisa kwakanyanya.
4. Mafuta eSoybean
Mafuta eSoybean ane 7 to10 muzana palmitic acid, 2 kusvika ku5 muzana stearic acid, 1 kusvika 3 muzana arachidic acid, 22 kusvika 30 muzana oleic acid, 50 kusvika 60 muzana linoleic acid, uye 5 kusvika 9 muzana linolenic acid. . Soybean oiri yakakwira mu polyunsaturated fatty acids iyo inogona kubatsira kudzikisa serum cholesterol mazinga, nokudaro ichideredza njodzi yehutano hwemwoyo. [9] .
• Oiri yeSoybean ine chiutsi chepamusoro icho chinoita kuti chive chakanakira kudzika-kupisa.
5. Safflower mafuta
100 g yesafura oiri ine 7.14 g yakazara mafuta, 78.57 g monounsaturated mafuta uye 14.29 g polyunsaturated mafuta [10] .
Chidzidzo chakaratidza kuti vakadzi vane post-menopausal vakafutisa vane mhando 2 chirwere cheshuga vane kudzikira kwakanyanya mukuzvimba, ropa lipids uye mashuga eropa mushure mekudya 8 g yemafuta anodziya zuva nezuva. [gumi neimwe] .
• Safflower oiri ine yakakwira hutsi poindi iyo inoonekwa seyakanaka kune yakanyanya kupisa kubika.
6. Mafuta avocado
Mafuta eAvocado ane 16.4 muzana yakazara mafuta acids, 67.8 muzana monounsaturated fatty acids uye 15.2 muzana ye polyunsaturated fatty acids.
Chidzidzo chakaratidza kuti vanhu vakuru gumi nevatanhatu vane hutano avo vaigara vari pahypercaloric uye hyperlipidic chikafu chakatsiva mafuta neavocado mafuta kwemazuva matanhatu, izvo zvakakonzera kuvandudzika kwakanyanya mu insulin, shuga yeropa, cholesterol yakazara, LDL cholesterol uye triglycerides mazinga [12] .
• Ovocado oiri ine hutsi hwepamusoro uye inogona kushandiswa mukusosa, kukora, kubheka uye kusevha.
7. Mafuta enzungu
Mafuta enzungu anonaka uye anonhuwirira. Mafuta enzungu anonyanya kushandiswa muChinese, South Asia uye Southeast Asia cuisines. 100 g yemafuta enzungu ane 16.9 g akazara mafuta, 46.2 g monounsaturated mafuta uye 32 g polyunsaturated mafuta [13] .
Mafuta enzungu akapfuma mumaphytosterol ayo anodzivisa kunwa kwecholesterol kubva muchikafu, kuzvimba kwakadzika uye kumisa kukura kwemapapu, dumbu, ovari, colon, zamu uye gomarara reprostate maseru. [14] .
• Ine chiutsi chepamusoro che229.4 degree Celsius inova yakakosha pakudya kwakadzika-kukanga.
8. Mafuta eCanola
100 g yemafuta eCanola ane 7.14 g akazara mafuta, 64.29 g monounsaturated mafuta uye 28.57 g polyunsaturated mafuta [gumi neshanu] . Chidzidzo chakaratidza kuti oiri yecanola inogona kudzikisa zvakanyanya huwandu hwese cholesterol uye LDL cholesterol, inowedzera vhitamini E uye inovandudza insulin senzwi kupfuura mamwe manyowa emafuta [16] .
• Mafuta eCanola ane hutsi hwakakwira, hwakakodzera pakubika-kupisa kukuru.
Mufananidzo sosi: Healthline
9. Mafuta egorosi
Mafuta akacheneswa echibage ane 59 muzana yemafuta epolyunsaturated, 24 muzana monounsaturated mafuta uye 13 muzana akazara mafuta. Iyo yakakwira muvhitamini E inoidzivirira kubva kune oxidative rancidity. Chibage chemafuta chine huwandu hwakanaka hweinoleic acid, inova polyunsaturated fatty acid iyo inosimudzira hutano hweganda uye rubatsiro mukushanda kwakakodzera kwema cell membrane uye immune system. Kudya kwemafuta echibage kunogona kubatsira kudzikisa LDL cholesterol nekuda kwekuvapo kwe polyunsaturated fatty acids [17] .
• Oiri yechibage ine chiutsi chepamusoro uye inogona kushandiswa pakufuta-kwakadzika.
Mufananidzo sosi: hfimarketplace
Kubika Oiri Kuti Ushandise Mune Mwero
1. Mafuta ekokonati
Kokonati mafuta anoshandiswa semafuta anodyiwa muindasitiri yezvikafu uye pakave nemhinduro dzakavhenganiswa pamusoro pekushandiswa kwekokonati mafuta pakubika. Imwe ongororo inoratidza kuti coconut mafuta haigadziki neiyo oxidation uye polymerization, izvo zvinoita kuti ive mafuta akakodzera ekubika. Asina kutsanangurwa kokonati mafuta ane yakaderera fodya poindi ye177 degree Celsius zvinoreva kuti yakakosha kune imwechete-kushandisa kudzika kudzika.
Kokonati mafuta akakora mumafuta akazara ayo anenge 92 muzana uye iyi mhando yemafuta acid inofanirwa kudyiwa zvine mwero sezvo ongororo dzakaratidza kuti kudya kwakanyanya mafuta akazara kunogona kuwedzera njodzi yehosha yemoyo [18] , [19] , [makumi maviri] .
Chimwe chidzidzo chakaitwa pavane 32 vevatori vechikamu vane hutano avo vakadya 15 ml yemhandara kokonati mafuta zuva rega kwevhiki sere yakabatanidzwa nekuwedzera kwakakwira kweiyo HDL cholesterol. Zvisinei, zvimwe zvidzidzo zvinotarisirwa pakati pevarwere vane huwandu hwakaderera hweHDL cholesterol avo vanofanirwa kuwedzera yavo HDL cholesterol mazinga [makumi maviri nerimwe] .
2. Mafuta emichindwe
Sekureva kweAmerican Heart Association, mafuta emuchindwe akakora mumafuta akazara, [22] iyo inofanirwa kudyiwa zvine mwero. 100 g yemafuta emuchindwe ine 49.3 g yemafuta akaguta, 37 g monounsaturated mafuta uye 9.3 g polyunsaturated mafuta [2. 3] .
Matipi Ekushandisa Kubika Oiri
• Dzivisa chero mafuta ekubikisa kuti utsve pamusoro pehutsi hwayo.
• Usashandise mafuta ekubikisa anonhuwirira.
• Usashandisazve kana kudziyazve mafuta ekubikisa.
• Tenga mafuta ekubikisa woachengeta munzvimbo ine rima, inotonhorera.
Kupedza...
Sekureva kweAmerican Heart Association, chinja mafuta akaipa semafuta akazara nemafuta ane hutano senge monounsaturated uye polyunsaturated mafuta sezvo iwo akanaka kune moyo wako. Nekudaro, sarudza mafuta ekubikisa ane hutano ekugadzirira chikafu senge safflower, sunflower, nzungu, avocado nemafuta emuorivhi. Shandisa mafuta ekokonati uye mafuta emuchindwe zvine mwero sezvo iwo akakwirira mumafuta akazara.
