Polyunsaturated fatty acids Omega-3 uye Omega-6 inonzi vitamin F. Kurwiswa kwayo nguva dzose kunotungamirira kune zvirwere zvevascular (kubva ku sclerosis kuenda kune infarction), kuderedzwa koutachiona, zvirwere zvechiropa uye masangano. Mafuta akawandisa anokonzera kupisa uye chiropa. Asi zvakakwana zvakafanira 25-30 gramu (izvi zvinenge 2 mashupuni maviri) zvinofanira kuwedzerwa kuzvokudya zvako zvezuva nezuva. Zvisinei, zvose izvi zvinoshamisa zvinowanikwa zvakakwana mumafuta asina kuwanikwa. Nokudaro, mudzimai akanaka mumba muno mukicheni nguva dzose ane mairi maviri: pakunatswa uye akaisa marodhi fry uye kudzima. Mafuta asina kukwaniswa anoshandiswa mumashizha, masukisi nemimwe ndiro.
Nzira yekuita huni yemafuta
Kuti uwane mafuta asingadiwi emiriwo ekudzvinyirira kupisa, mbeu inotanga kupisa, zvino enda pasi pemichina yekugadzira. Mafuta aya anonatswa kubva pamasikirini asina kuchena. Denga zvigadziri pazasi kwehombodo haisi kukuvadza kuhutano, sezvinoita vanhu vakawanda. Iine zvinhu zvinobatsira mumuviri - phospholipid, iyo iri chikamu chemukati membrane. Mafuta anovhara mafuta asati asveta haapisi uye anoonekwa seanonyanya kukosha, zvisinei kuti haana kuchengetwa zvakanaka. Mafuta anonatswa anofamba nokurapa. Zvisina kujeka, pasina ganda uye sediment, zvine mavara asina kunaka uye zvinonaka. Zvinhu zvinotyisa zvakabviswa kubva pazviri. Asi, nhamo, pamwe chete neinobatsira. Mafuta emafuta akacheneswa anowanzogadziriswa nemavhitamini anogadzirwa.
Kuti uwane mafuta anodonhedzwa, inobatwa nemhepo yakaoma pamusana wekupisa kwema 1700-2300 ° pasi pekuvhara uye pamwe nemagetsi anowanzo, kazhinji hexane. Somugumisiro, mafuta ari zvachose "depersonalized" - akashaiwa kuravira uye kunhuwa. Miti yemafuta yemafodhi ndeyemhando mbiri - "D" uye "P". Mark "D" inofungidzirwa kuti yakasununguka, sezvo iine mitsara yemagetsi. Inokurudzirwa vana uye zvokudya zvekudya. Kushandiswa kwemichina yehexane isina hutano inowanzopiwa ruzivo pamusoro pekuraira. Asi kunyange mushure mokunge tapfuura nepakati pezvikamu zvekunatswa, mafuta emiriwo anochengetedza chinhu chikuru chavanonyanya kukosha kudya - polyunsaturated mafuta acids (PUFAs).
Mhando dzehuwandu hwemafuta emiriwo
Iyo inonyanya kukosha yemafuta yemafuta ndeye mafuta emuorivhi. Iyo ine zvinyorwa zvakakura zvezvinhu zvakakosha zvinonzi polyunsaturated mafuta acids. Mukuwedzera kune muorivhi, pane mashefu emisika nemasitolo unogona kugara uchiwana sunflower, soybean, chibage, rapeseed mafuta. Uyewo sesame, palmende nemamwe mafuta.
Mafuta omuorivhi anonyanya kuchengetwa mu "firiji" yefriji. Mumvura inotonhora mumafuta emuorivhi chaiwo (chero zvakadaro, yakanatswa kana kwete) mavara machena anoumbwa, ayo anonyangarika panze kutonhorera. Iyi inzira yakarurama yekusiyanisa mafuta chaiwo emuorivhi kubva pamakorikisi uye mazvinyorwa. Mafuta emhando dzakasiyana-siyana chiedza kana chendarama. Makirasi ane mavara ezviviki. Mutsara wemafuta yemiriwo, mafuta emuorivhi ane nzvimbo inokosha. Mukuwedzera kune polyunsaturated mafuta acids, inosanganisira monounsaturated acids, iyo inopa kudzivirira kwe atherosclerosis.
Kunyanya kuzivikanwa kwemafuta ezuva-soro kunenge kuchibatanidzwa nekuzivikanwa kweChechi yeRussian Orthodox sechigadzirwa chakaonda. Physiologically, inoshanda zvikuru uye inowedzera mu polyunsaturated mafuta acids.
Mafuta eSoybean akanaka kune vana uye kudya kwekudya. Sezvo rine zvinhu zvinokosha, zvakadai seLacithin, zvakakosha pakuumbwa kwenheyo yenheyo system uye zvigadzirwa zvinoonekwa. Mafuta eSoybean akafanana akaumbwa kuti adye hove. Mukuwedzera, mafuta aya ane nhoroondo yakawanda ye vitamini E. Polka yakawanda yey soya yakakura (uye, nenzira, chibage) ndeyekudya zvakagadziriswa, vamwe vanhu vanodzivisa rudzi urwu rwemafuta. Uye zvachose pasina! Njodzi dzinogona kuitika inonyanya kukohwa mishonga ine sosiyamu.
Mafuta anonzi Rapeseed inonyanya kushandiswa zvikuru mumashandiro ezvokudya. Inoshandiswa kugadzira margarine mishonga, zvokudya zvekakani, mayonnaise uye sauces. Mafuta eRefeseed haafaniri kuregererwa mukicheni yemusha. Mafuta aya anobvumira kupisa, uye naizvozvo zvakanyanya kufananidzira kupisa nekudzika-frying. Asi yakabikwa haigoni kupinda kune mumwe munhu. Kunyanya vanhu vane kunyange kutanga kwekuratidzwa kweArteriosclerosis yemidziyo, iyo isiri iyo kuitira chiropa, kune uremu hunorema wemuviri.
Mafuta emakona anotengeswa anouya chete nenzira yakanatswa. Haina chakanaka chinokosha pane mafuta ezuva. Zvisinei, ine nhamba yakawanda yezvinhu zvinobatsira zvinogadzirisa zvinhu (mavitamini uye kutsvaga zvinhu), nemhaka yekuti inonakidzwa kufarirwa munyika yose.
Mafuta eSesame , inonziwo Sezam, iyo inonakidza kunakidza. Saka zvakakosha kumashizha. Mafuta aya anozivikanwa chaizvo muChinese uye Japanese cuisine. Shredded mbeu yeesame inonzi tahini mafuta, iyo halva yakaitwa.
Mafuta emufodhi ndiyo inorwisa maantibiotic. Iine mabhakitiriki, saka inonyanya kukosha kuchengetedza, kugadzirwa kwehove yakakonzerwa nemakwenzi nemabiko ezvokudya. Chingwa, yakabikwa nemafuta emuasitadhi, kwenguva yakareba haina kuve yakasimba, yakanyanyisa, inonhuhwirira uye inofadza.
Mafuta epamusoro ndiyo inokosha yemafuta yemiriwo uye inodhura. Icho chakasimba mukugadzikana uye chinotarisa sehogo yenguruve. Ndicho chikonzero ichi chakanyanya kushandiswa munyika dzinoverengeka muEastern iyo, nokuda kwezvikonzero zvechitendero, inguruve haidyi. Vamwe vanogadzirisa zvekutengesa nekuda kwehupfumi kunowedzera muchinwe mafuta mukanaka, iyo inonaka uye unhu hauiti.
Mhando dzisina mairi yemafuta
Pamashefu ezvitoro zvikurusa iwe unogona kuwana mafuta akawandisa. Mumwe nomumwe wavo anobatsira nenzira yaro yemuviri. Misidhari yemisidhari inoshamisa pane zvakagadzirwa nehupenyu hwehupenyu. Inogadzirisa zviratidzo uye kuumbwa kweropa. Mafuta epumpkin anogadzirisa hutachiona hwepamuviri, itsvo uye chiropa. Mazai emafuta emurau ane zvakawanda zvakakura zve-antioxidants, zvinodzivirira kukwegura kwemasero.
Mafuta anokonzerwa nemafuta ndeimwe yezvinhu zvakakosha uye zvinobatsira. MuRussia, mafuta efixse akave achizivikanwa kubvira kare kare se "mambo-bhotela"! Inogadzirisa uropi, hunowanzoisa mafuta metabolism, inobatsira zvakanaka midziyo, chirwere chepachiviri uye hurongwa hwekutya. Maererano nezvinyorwa zve polyunsaturated fatty acids, rinseed yakakwirira kune mamwe mafuta ose. Iga 1-2 mashupuni anopa zvizere zvezuva nezuva zvavanoda. Mafuta anonyanya kukosha anonyanya kukosha kune vekudya uye vanhu vanodya hove duku. Mukutaura kwehupenyu hwePUFA, inodarika hove emafuta! Zvisinei, mafuta aya anonyorerwa nyore nyore, haabvumiri kushandiswa kwemazuva uye ane upenyu hushoma. Mukuwedzera, kuisa mafuta kunopesana mukuravira kwakasiyana, iyo isiri yevose vanofarira.
Saka, pose pazvinenge zvichiita, sanganisirai mune zvekudya zvenyu zvakasiyana siyana. Mushure mezvose, imwe neimwe inokosha nenzira yayo pachayo! Nokudaro, iwe uchapa muviri wako nechiyero pakati peOmega-3 uye Omega-6 polyunsaturated mafuta acids, izvo zvakakosha zvikuru kuchengetedza hutano. Paunenge uchichengeta mafuta emafuta, yeuka kuti mafuta ose ane zvitatu zvakafanana vavengi: chiedza, kupisa nemhepo. Izvi zvinowedzera hutachiona hwehutano. Nokudaro, usambobata mafuta pedyo nechitofu, muchiedza uye muhombodo. Kutenda kune zvakakosha zvepolunsaturated fatty acids (PUFA) mumafuta ezvemichizha, zvinoshanda zvikuru kumitumbi yedu.