Ndeipi mafuta uye uye ndinofanira kuishandisa kupi?
Vanhu vazhinji vanoshandisa, sekutonga, michina miviri yemafuta yemiriwo: imwe yekucheka, imwe yehadhi. Asi izvi hazvisi zvakakwana. Mafuta akawanda, zviri nani. Vanorwara nehutano vanopa mazano mumba kuti vachengetedze 5-6 mafuta emafuta uye vashandise iwo. Muzuva zvakakosha kushandisa inenge 1 tafura yepuniki (chero). Zvadaro kubatsirwa kwaro kuchave kwakanyanya.
Mafuta anogadzirwa nemafuta anobudiswa nekusvinura. Mushure mokunge uchitsvaga iyo inonatswa uye inocheneswa. Somugumisiro, pane mitatu yemafuta yemiriwo: yakasvibiswa, yakanatswa uye isina kuwanikwa. Mafuta akawandisa anopfuura chete mafiritsi, saka mukati mawo zvinhu zvose zvinobatsira zvinowanzochengetwa. Inokurudzirwa kuishandisa mumvura inotonhora. Mafuta asina kukwana anonatswa, anodonhedzwa, anobva apfuura chirongwa che hydration uye neutralization. Pamusi iwoyo wezvinhu zvinobatsira zvinonyangarika. Yakanatswa - inozadzwa neprojekisheni: kuburitsa, kuchenesa. Somugumisiro, inorasikirwa nezvinhu zvakawanda zvinobatsira. Asi zvakakanaka pakufarira.
Sunflower oil
Mafuta eWorflower ane mafuta akawanda, ayo anodiwa pakuvaka masero, kuchengetedza utachiona, nekugadzira mahomoni.Uinewo mapurotini (kusvika 19%), makhahydrates (kusvika 27%), mavitamini P, E uye A, antioxidants. Mukubika, mafuta aya anogona kushandiswa kune zvese. Asi nokuda kwezvokudya zvakagadzirwa zvakagadzirwa zvakanaka zviri nani kutora mafuta asina kufiswa nehupfu hwehupfumi. Kuti uchengetedze kunakidza, zvinokurudzirwa kuchengetedza munzvimbo inonaya yakasviba pane kutonhora kwema 5 kusvika ku20 digrii, zvinosanganisira chigadziko chakavharidzirwa. Pamutengo, inodhura kupfuura mamwe mafuta ose.
Olive mafuta
Munguva pfupi yapfuura, mafuta emuorivhi ave akazivikanwa zvikuru. Izvo zvakakonzerwa nekugadzira mapeji uye nekugadzira ndiro dzakasiyana-siyana. Pamusana paravira yako isingawanzokwanisi inokwanisa kupa ruzivo rwakakosha kumitikiti. Mukuwedzera, iyo inonyorerwa zviri nani kupfuura mamwe mairi ose. Iine unsaturated fatty acids uye "inobatsira" cholesterol. Vanachiremba vakawanda vanozvikurudzira kumadzimai vane pamuviri uye vanokwidza, sezvo ine mafuta akawanda anowanana neaya emukaka wamai. Mafuta omuorivhi anogara achishandiswa achakudzivirira kubva pazvirwere zvepfungwa, kuneta uye chirwere cheshuga.
Mukubika, zvakanakisisa kushandisa mafuta emuorivhi kugadzirira ndiro yeMediterranean cuisine: chiGiriki, chiItaly kana chiSpanish. MuEurope, mafuta akadaro anokurudzirwa kuti atenge mune mabhodhoro epurasitiki. Iko inodhura, nguva yekuchengetedza iri shoma uye inotengeswa zvakakurumidza, izvo zvinoreva kuti nguva dzose inenge yakachena muzvitoro. Kuti mafuta haafaniri kurasikirwa nekunaka kwawo, akauchengetedza munzvimbo ine rima inotonhorera muvhara rakavharwa.
Flaxseed mafuta
Pamberi pemafuta e-sunflower akaonekwa, rinseed mafuta yakakurumbira zvikuru muRussia. Iine huwandu hwakakwana hwemafuta acids: linoleic (omega 6), linolenic (omega 3) uye oleic (omega 9). Vitamin Yeemogay zviri nani kupedza aya acid. Panguva imwecheteyo, nguva dzose kushandiswa kwemafuta kunovandudza mamiriro emisungo, ganda uye vhudzi, kunobatsira kusimbisa urongwa hwehutano, hunowanzoita basa rematumbo, itsvo uye chirwere chetachiona uye inovandudza mamiriro ne PMS.
Mukubika, ichi chiduku chinogona kushandiswa chete muchitonhora mamiriro okunze. Izvo zvakakwana kune sauerkraut uye nokuda kwezviyo. Kuti uone kuti mafuta anogara kwenguva yakareba, uachengete nechivigiro chakavharwa mufiriji, asi kwete mukomana.
Mafuta omuti
Mafuta akadaro anobatsira zvikuru. Iyo inobatanidza zvakakwana omegazhirnye acid, vitamini B, A, C, PP, K, E, D, macronutrients (iodine, zinc, calcium, iron, copper, phosphorus, selenium uye cobalt), carotonoids. Nenguva dzose kushandiswa kwemafuta emunyu kunobatsira kuita kuti ganda riwedzere uye rive nyore. Maonde eArastite achava nemigumisiro yakanaka kune utano hwevanhu.
Mukugadzira iyo yakakodzera zvakakwana sekuzadza kweksalatam. Inoshandiswawo kuisa nyama inoshambadzira, mumuchengetedze, kubika, uyewo kune zvisikwa kune ndiro dzinopisa. Vanokwanisa nguva yenguva nemiriwo, kubika pane grill.
Oil Mustard
Mafuta aya ane maitiro emishonga inorwisa mabhakitiriya, naizvozvo anoshandiswa kurapa kutonhora, kupisa, maronda. Iine mavitamini akawanda PP, E, Ai B6, choline uye omega-3. Kuvonga neizvi, kunokurudzira kukura kwemuviri, maitiro uye kuwedzera kuwedzera uye simba remapilisare.
Mukugadzira iyo inoshandiswa kupa ruvara rwekunaka kune zvakasiyana-siyana zvemaladi, vinaigrette, nyama uye hove ndiro. Nenzira iyo, ndiro, umo mafuta aya akawedzerwa, haagari kwenguva refu. Uye zvose zvakakonzerwa nekuti mafuta acho ane mabhakitiriya.
Sesame mafuta
Iine zvakawanda zvesimbi, antioxidants, lecithin, mavitamini B1, B2, A, P, calcium uye inobatsira mafuta acid (oleic, palmitic, stearic). Mafuta eSesame anoshandiswa pakurapa kuporesa zvirwere, kutonhora, kukohwa, thrombophlebitis, pamwe chete nekugadzirisa kwehutachiona hweganda. Kushandisa kwaro nguva dzose kunobatsira kuderedza kushungurudzika uye kukanganiswa.
Mukubika iyo inopedza zvakakwana ndiro dzeAsia cuisine, sauces, salads, marinades nyama uye hove. Chiedza chesaame mafuta chinogona kupisa zvokudya.
Pumpkin Oil
Mafuta epumpkin anovhiringidza hutano hwevanhu.Kushandisa nguva dzose, njodzi ye prostatitis inoderedzwa, uye kushandiswa kwemasabolism mumuviri kunowedzerwa. Iine omega-3 uye omega-6 fatty acids, vitamini E uye A. Mukubika iyo inoshandiswa muzvigadzirwa zvakagadzirwa zvakagadzirirwa, zviyo, mashofu uye zvinopisa (kutonhora uye kupisa). Nenzira, kunaka kwemasame emufuta hakuzombovi kunorwadza.
Mbeu Mbeu Amafuta
Inopfuma mu antioxidants uye omega-3 fatty acids. Nguva dzose kushandiswa kwemafuta aya kuchavandudza mararamiro uye inzwi reganda rako, kusimbisa masvingo emakirini nemaridhi eropa, uye kuwedzera kusununguka kwavo. Yakashandiswa zvikuru kwete mukubika, asiwo cosmetology yekurwa ne cellulite uye ivaricosis. Mukubika, zvakakodzera kuzadza, nekugadzira nyama uye zvigadzirwa zvehove, uye zvinofamba zvakanaka nevhiniga chero ipi zvayo.
Corn oil
Iyo ndiyo yakanyanya kusagadzikana nehuniyidheti pakati pemafuta akacheneswa. Inobatsira kudzivirira kuitika kwehutachiona hweHatrosclerosis, inovandudza mamiriro emukumbo uye chiropa, gallbladder uye inokurudzirwa kune zvirwere zvehurongwa hwenheyo. Richine mavitamine E uye A. Mukubika ndezvakanakisa kuti uishandise kuti uwane frying. Dzimwe nguva inowanikwa ku confectionery products uye voyonnaise.
Soybean mafuta
Mafuta eSoybean anokosheswa nokuda kwehuwandu hwezvinyorwa zve lecithin-chinhu chinobatsira chepakati yenheyo uye zviratidzo. Uyezve, mafuta aya anokodzera zvakasikirwa nemidziyo yakabikwa zvakadzika-yakabikwa. Pakutengesa kunongonatswa chete. Uye nguva yayo yekuchengetedza ndeye mazuva makumi mashanu chete.
Sezvaunogona kuona, kune mafuta mazhinji. Zvose hazvo zvinopesana kwete mukuravira, asiwo muhuwandu hwezvinhu zvinobatsira. Nekubatsirwa kwemafuta, unogona kusiyanisa kudya kwako kwezuva nezuva, uyewo kusimbisa utano hwako. Chinhu chikuru ndechokusarudza zvakanaka mafuta!