Tikamaganizira za mafuta a masamba, ambiri a ife timaganizira za mabotolo akuluakulu a mafuta m'sitolo, sichoncho? Kodi munayamba mwaganizirapo mozama za mafuta awa omwe timabweretsa kunyumba ndikuwagwiritsa ntchito kukazinga chinthu kapena kuphika chakudya? Ndipotu, 'mafuta a masamba' ndi nkhani yaikulu kwambiri. Lero, tiyeni tikambirane za mafuta abwino kwambiri a masamba m'thupi, komanso momwe tingawaphatikizire bwino muzakudya zathu.
Choyamba, tiyeni tiwone, kodi 'mafuta a masamba' awa ndi chiyani?
Mukamva dzinali, mungaganize kuti ndi mafuta opangidwa kuchokera ku ndiwo zamasamba zokha, koma si zoona. Mafuta a masamba ndi mafuta amitundu yosiyanasiyana ochokera ku zipatso, mtedza, tirigu, ndi mbewu. Mafutawa amagwiritsidwa ntchito pophikira zosiyanasiyana. Mwachitsanzo, pali mitundu yambiri monga mafuta a azitona, mafuta a canola, mafuta a mpendadzuwa, ndi mafuta a soya.
Chofunika kwambiri ndichakuti ngakhale mafuta ali ndi thanzi labwino bwanji, ayenera kugwiritsidwa ntchito pang'onopang'ono , chifukwa mafuta onsewa ali ndi ma calories ambiri ndipo makamaka amapangidwa ndi mafuta.
Choncho tisanasankhe mafuta, tiyeni tiphunzire pang'ono za mitundu ya mafuta. Ndi zophweka kwambiri.
| Mtundu wa mafuta | Momwe zimakhudzira thanzi | Ndi zinthu ziti zomwe zikuphatikizidwa? |
|---|---|---|
| Mafuta okhuta (Mafuta Okhuta) | Izi zimawonjezera kuchuluka kwa cholesterol m'thupi, motero zimawonjezera chiopsezo cha matenda a mtima. Kugwiritsa ntchito kwawo kuyenera kukhala kochepa. | Zakudya za nyama (monga batala, mafuta anyama), mafuta a kokonati, mafuta a kanjedza. |
| Mafuta a Trans (Mafuta Osinthika) | Mafuta awa ndi oipa kwambiri. Amawonjezera kwambiri chiopsezo cha matenda a mtima. Ayenera kupewedwa momwe angathere. | Zakudya zopakidwa ndi kukonzedwa, zinthu zophika buledi, margarine. |
| Mafuta osakhuta (Mafuta Osakhuta) | Mafuta awa ndi "abwino". Amawonjezera kuchuluka kwa cholesterol yabwino (HDL) m'thupi ndipo amachepetsa chiopsezo cha matenda a mtima. Mafutawa amatchedwanso omega-9. | Mafuta a azitona, mafuta a canola, mafuta a mtedza, mafuta a avocado. |
| Mafuta ambiri osakhuta (Mafuta Osakhuta) | Uwu ndi mtundu wa mafuta "abwino". Mafuta a Omega-3 ndi omega-6 makamaka ali m'gululi. Amathandiza kugwira ntchito kwa maselo, kagayidwe ka cholesterol m'thupi, komanso kuyamwa kwa mavitamini (A, D, E, K). | Mafuta a mpendadzuwa, mafuta a soya, mafuta a nsomba, mtedza. |
Mwachidule, posankha mafuta, ndi bwino kusankha mafuta omwe ali ndi mafuta ochepa a saturated ndi trans komanso mafuta ambiri a unsaturated.
Kodi mafuta awa amapangidwa bwanji?
Izi ndizofunikanso kudziwa. Mafuta ena ndi osavuta kupanga. Taganizirani za mafuta a azitona. Mumangophwanya azitona ndikusefa mafuta omwe amatuluka.
Komabe, mafuta ena ambiri amagwiritsa ntchito njira yovuta kwambiri popanga mafutawa. Izi ndi njira zomwe nthawi zambiri zimatsatiridwa:
1. Kuchotsa mafuta: Mbewu, tirigu, kapena mtedza zimaphwanyidwa bwino ndipo mafutawo amachotsedwa. Nthawi zina, mankhwala amagwiritsidwa ntchito kulekanitsa mafutawo kwathunthu.
2. Kuyeretsa: Kenako, zinthu zosiyanasiyana zimawonjezedwa ku mafuta awa kuti achotse zinthu zosafunikira (monga zinthu zomwe zimapangitsa mafutawo kukhala ngati sopo).
3. Kuyeretsa: Mafutawo amatenthedwa ndi kusakaniza ndi zinthu zapadera zosefera. Izi zimagwiritsidwa ntchito kuyamwa utoto wosafunikira ndi zinyalala kuchokera mu mafutawo.
4. Kuchotsa fungo loipa: Pomaliza, mafutawo amatenthedwa mpaka kutentha kwambiri (pafupifupi madigiri 250 Celsius) ndipo nthunzi imagwiritsidwa ntchito kuchotsa zonyansa zonse ndi fungo losafunikira. Pamenepo mafutawa amapakidwa ndikutumizidwa kukhitchini zathu.
Kodi mafuta a masamba amakhudza bwanji thanzi lathu?
Mafuta ndi ofunikira kuti matupi athu agwire ntchito. Koma ayenera kudyedwa pang'ono. Ngati mupitiliza kudya zakudya zokhala ndi mafuta ambiri okhuta komanso osinthika, mutha kuwonjezera chiopsezo chanu cha matenda monga matenda a mtima, khansa, ndi matenda odziteteza ku matenda a autoimmune. Komanso, kudya mafuta oipa kwambiri kungapangitse kuti thupi lisamafune insulin, zomwe zingayambitse matenda a shuga.
Tiyeni tisankhe mafuta mwanzeru!
Ganizirani za zakudya zanu zonse. Ngakhale mapuloteni ndi chakudya chili ndi ma calories 4 pa gramu, mafuta ali ndi ma calories 9 pa gramu. Izi zikutanthauza kuti ngakhale mafuta abwino monga mafuta a azitona ndi mafuta a avocado ali ndi ma calories ambiri. Kawirikawiri, simuyenera kupeza ma calories opitilira 25%-35% a mafuta anu onse a tsiku ndi tsiku kuchokera ku mafuta.
Chinthu china chofunika kuganizira ndi kusamala ndi zakudya zokonzedwa zomwe zimatchedwa "mafuta ochepa." Izi nthawi zambiri zimawonjezera shuga ndi mchere kuti zisunge kukoma, kotero si njira yabwino.
Sankhani mafuta okhala ndi zakudya zambiri, monga mafuta a azitona. Mafuta a azitona amatha kuchepetsa cholesterol yoyipa (LDL cholesterol) ndikuwonjezera cholesterol yabwino (HDL cholesterol) m'thupi. Kuphatikiza apo, mafuta a azitona alinso ndi michere monga beta-carotene ndi mavitamini A, E, D, ndi K.
Momwe mumaphikira ndikofunika kwambiri!
Ganizirani momwe mumagwiritsira ntchito mafuta. Tazolowera kukazinga chilichonse. Tikachita zimenezo, timayamwa mafuta ambiri m'chakudya. M'malo mwake, yesani njira monga kukazinga ndi mafuta pang'ono.
Chinanso n'chakuti mafuta akamatenthedwa nthawi zonse kutentha kwambiri, tinthu toopsa totchedwa ma free radicals timapangidwa. Izi zimatha kuwonjezera chiopsezo cha matenda monga khansa ya pakhungu pakapita nthawi. Chifukwa chake, ngakhale mafuta omwe amati ndi oyenera kukazinga kutentha kwambiri ayenera kugwiritsidwa ntchito pang'ono.
Mafuta angagwiritsidwe ntchito osati pophika kokha, komanso pazinthu monga kupanga zokongoletsa za saladi.
Uthenga Wopita Nawo Kunyumba
- Si mafuta onse omwe amapangidwa mofanana. M'malo mwa mafuta okhuta ndi osinthika , sankhani mafuta omwe ali ndi mafuta ambiri osakhuta, monga azitona, canola, ndi mpendadzuwa.
- Kaya mafutawo ndi abwino bwanji, mafuta onse amakhala ndi ma calories ambiri, choncho muwagwiritse ntchito pang'onopang'ono.
- Momwe mumaphikira chakudya chanu n'kofunika. Chepetsani kukazinga kwambiri momwe mungathere ndipo ganizirani njira monga kukazinga.
- Samalani ndi zakudya zokonzedwa zomwe zalembedwa kuti "mafuta ochepa." Zingakhale ndi shuga wambiri kapena mchere wambiri.
- Ngati muli ndi mavuto azaumoyo monga kuchuluka kwa mafuta m'thupi, matenda a shuga, kapena matenda a mtima, onetsetsani kuti mwalankhula ndi dokotala wanu za zakudya zanu ndi kugwiritsa ntchito mafuta.
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