Maererano nedzimwe nyanzvi mune zvekudya, mafuta emiriwo evanhu anofanira kuva akawanda kudarika mhuka yemafuta. Izvi ndezvokuti hazvina cholesterol uye dzinopfuma kwazvo mumafuta acids, izvo zvakakosha kumunhu. Izvo zvine polyunsaturated, monounsaturated uye yakazara acids. Kunyanya muviri unoda mono-uye polyunsaturated acid - omega-6 uye omega-3. Nokudaro, mafuta anonyanya kukosha yemafuta anofanira kunge ane nhamba yakawanda yaro mukugadzirwa kwayo.
Mafuta ipi anogona kuva anonyanya kukosha
Munguva yedu pane mafuta akawanda akasiyana nemafuta. Semuenzaniso, sunflower, muorivhi, rinseed, sesame, peanut nemamwe mafuta. Mukuwedzera, mafuta ose akasiyana mune zvayo. Asi ungasarudza sei mafuta anonyanya kukosha?
Chero mafuta chero ipi zvayo anokwanisa kucheneswa kana kucheneswa, kana kusagadziriswa. Kune rumwe rutivi, mafuta akacheneswa akajeka, asingasviki, asingasviki, asi ane zvishoma zvishoma zvoutachiita zvinodiwa mumuviri, sezvavari "vakarasika" munguva yekugadzirisa. Nekurapa uku, carotenoids uye vitamini E zvakarasikirwa, zvinhu phospholipid zvinobatsira kubvisa cholesterol inokuvadza kubva mumuviri inobviswa. Miti inenge isina mafuta yakasvibiswa ndiyo inonyanya kukosha mumuviri womunhu, sezvo inoramba iine mavhithamini akasiyana siyana uye mapurogiramu anobatsira. Mukuwedzera, mafuta asina kufanira anochengeterwa nguva refu.
Mukuwedzera, kukosha kwemafuta emiriwo kunoshandiswa nenzira iyo inogadzirwa. Mafuta anonyanya kushandiswa akajeka uye asinganzwisisiki, ayo anowanikwa nekuda kwekutsvaira kwekutanga kunotonhora. Kana, kana uchitenga mafuta, iwe unoda ku "fuck" kubva kune iyo inobatsira, saka usatenga mafuta emafuta, kana zita racho rinoti: dodhizedhi, firiza, yakanatswa uye yakasvibiswa - haungabatsiri namafuta ari mumuviri.
Mafuta ehutafuta ndiyo chinhu chakakosha chaizvo chinowanikwa mu fatty acids (vitamini F). Aya ma-polyunsaturated acids anongoda kukosha kwatiri pakuumbwa kwemasero matsva, nokuda kwekushanda kwakanaka kwemabasa ezvirwere zvezvirwere zvemuviri, nekuda kwemahomoni. Mukuwedzera, mafuta akadai akadaro anoita kuti masvingo emidziyo ive yakasimba uye yakasimba, kuderedza kuipa kwakaipisisa pamasana evanhu uye masikati machena. Izvo zvinoitawo kuti zvive nekushanda kwemafudzi ane tsvina.
Kubva pamazuva ekare, mafuta emuorivhi aikoshesa. Iyo yakaitwa kubva kumbeu uye majiki emuorivhi. Mumazamu ane zvinopfuura 50% emafuta. Asi mafuta acids mumafuta akadaro akaderera, asi anokurumidzirwa kunyanya kudyiwa nemuviri, kana achienzaniswa nemamwe mafuta emiriwo. Mafuta omuorivhi anokurudzirwa kune avo vanotambura nezvirwere zvekudya, chirwere chenduru, chiropa chinoputika. Inonyatsoshanda sechalagogue. Inokurudzirwa kudzivirira uye zvirwere zvinosangana nehutano hwemwoyo, kuvandudza chiyeuchidzo. Mukuwedzera, mafuta akanyanyogadziriswa anokwanisa kudzivisa kupararira kwekenza masero mumuviri, saka vakawanda vanopikisa kuti mafuta anonyanya kukosha ndeyomuorivhi.
Asi masayendisiti eAmerica anotaura kuti iyo inonyanya kukosha ndeye mafuta evhapado. Zvidzidzo zvakawanda zvakatsigira kuti mafuta evhacado muzvakagadzirwa haagoni kuchinjwa nezvose. Iyi mafuta ndeyemarara, nyore nyore kudya. Iyi mafuta muhuwandu wayo (simba) yakakosha mazai nenyama, asi ndicho chibereko chekudya. Uyewo, mafuta e-avocado ane akawanda unsaturated acids. Paunenge uchishandisa mafuta aya muzvokudya, unogona kuvandudza chiyeuchidzo chako uye kuderedza dambudziko rekenza uye chirwere chemwoyo. Iine zvinhu zvinobatsira kubvisa zvakaipa cholesterol kubva mumuviri. Iyi mafuta emiriwo anorayirwa kuti aiswe kana achidyisa vana, kunyange pazera remakore. Iine 12 mavhithamini anokosha. Nekushandisa nguva dzose mafuta ewacado, mamiriro evhudzi uye ganda rinowedzera.
Inogona kugumiswa kuti mafuta anonyanya kukosha (mishonga) haagoni kugadziriswa. Mushure mezvose, mafuta anoshandawo nenzira yavo pachavo: linseed, sesame mafuta, peach, nezvimwe. Kune munhu mumwe nomumwe, iyo inobatsira. Mumwe anoda zvikamu zvinowedzera mafuta omuorivhi, vamwe mune sunflower, nezvimwewo. Mafuta anogadzirwa nemafuta achashandiswa zvikuru kana akagadzirirwa maererano nemitemo yose inodikanwa, iyo inochengeterwa mune imwe mamiriro ezvinhu uye haisi kurasikirwa nehuwandu hwayo mukuwedzera kushandiswa.