Ese koko amavuta ni meza ku mubiri? (Amavuta) Reka tubimenye neza!

Birye hamwe n'umugati, uteke imigati, kandi uryoherwe n'ibiryo… Amavuta ni ikintu cy'ingenzi mu gikoni cyacu, si byo se? Ariko bamwe bavuga ko amavuta atari meza ku mubiri, abandi bakavuga ko afite akamaro kenshi. None se inkuru nyayo ni iyihe? Uyu munsi, reka tuvuge kuri aya mavuta, ibyiza n'ibibi byayo, itandukaniro ryayo na margarine, n'ibishobora gukoreshwa aho gukoresha amavuta.

Mbere na mbere, amavuta ni iki?

Muri make, amavuta ni ibikomoka ku mata bikozwe mu binure na poroteyine biboneka mu mata no mu mavuta. Muri Sri Lanka, dukoresha cyane amavuta akozwe mu mata y'inka. Ariko kandi, amavuta akorwa mu mata y'amatungo nk'intama, ihene n'imbogo.

Amavuta akorwa hakoreshejwe amata cyangwa amavuta avanze, agatandukanya ibinure n'amazi (amata y'amata). Hari igihe abakora amavuta bongeramo umunyu n'amabara y'ibiryo.

Ariko, ushobora kuba warumvise ibintu nka "Amavuta y'ibitoki" na "Amavuta y'ibitoki." Nubwo bifite "Amavuta" mu mazina yabyo, mu by'ukuri si amavuta. Byitwa gutyo kuko bisa n'amavuta.

Nubwo hari abantu benshi bemera ko amavuta ari mabi ku mubiri, abahanga mu bya siyansi bamaze imyaka ibarirwa muri za mirongo babiganiraho. Kubera ko amavuta ari ibiryo birimo amavuta menshi. Ariko hari byinshi bikubiye mu mavuta uretse ingano y'amavuta gusa.

Reka twige ku ntungamubiri ziri mu mavuta.

Dore icyo ikiyiko kimwe cy'amavuta adafite umunyu kirimo:

• Kalori: Hafi 102
• Ibinure: garama 11.5 (garama 7 muri zo ni ibinure byuzuye )
• Isukari, fibre , isukari na poroteyine: garama 0.

Byongeye kandi, amavuta ni isoko nziza ya:

• Vitamine A
• Vitamine D
• Vitamine E
• Kalisiyumu

Ese wari uzi ko hariho ubwoko butandukanye bw'amavuta?

Hari ubwoko butandukanye bw'amavuta dukoresha mu bintu bitandukanye.

Amavuta yokejwe n'ibyatsi

Ikorwa mu mata aturuka ku nka zororerwa mu byatsi , ntabwo ikomoka ku nka zororerwa mu binyampeke. Ugereranyije n'amavuta asanzwe, ubwo bwoko buri hasi mu binure byuzuye kandi buri hejuru mu binure bitarazura. Kubwibyo, iyo ikoreshejwe mu rugero, igira akamaro kanini ku buzima kuruta amavuta asanzwe. Amavuta yororerwa mu byatsi akungahaye kuri vitamine K ,Isoko nziza y'intungamubiri yitwa aside fatty ya Omega -3, aside conjugated linoleic (CLA), na Butyrate .

Amavuta apfutse

Ibi bikorwa wongeyeho umwuka wa azote mu mavuta asanzwe, cyangwa ukayikubitira ukoresheje icyuma gitera. Ifite ingano nyinshi kandi yoroshye. Bityo ni nziza ku bintu nko gusiga ku mugati. Ariko ntukayikoreshe mu gukora imigati cyangwa guteka ibiryo, kuko ubucucike bwayo buratandukanye kandi ibiryo byawe ntibiteka neza.

Amavuta yagabanutseho ibinure

Ubu bwoko bw'ibinure by'amata bwagabanutseho hafi 40%, ahubwo, hongewemo ibintu nk'amazi na gelatin. Kubera ko amazi menshi arimo, ibi ntibikwiriye guteka cyangwa gukaranga.

Amavuta asobanutse / Ghee

Ghee ikorwa hakoreshejwe gushongesha amavuta hanyuma ugakuramo ibikomoka ku mata n'amazi. Ghee ikorwa hakoreshejwe gushongesha amavuta mu isafuriya, ugakuramo ifuro ry'umweru rigaragara hejuru, ugakuramo ibikomoka ku mata bisigaye hasi, hanyuma ugatandukanya amavuta meza agaragara hejuru. Ghee, ikunze gukoreshwa mu guteka mu Buhinde, ifite aho ipfuka umwotsi mwinshi, bigatuma iba nziza mu gukaranga no guteka cyane.

Ikibazo abantu bose bibaza ni iki: Ese amavuta ni meza cyangwa margarine?

Amavuta na margarine byombi bifite ibara ry'umuhondo, kandi byombi bikoreshwa mu guteka no gusiga ku mugati. Ariko bikorwa mu bintu bitandukanye rwose, kandi ingaruka zabyo ku buzima nazo ziratandukanye. Reka turebere hamwe iri tandukaniro.

Ni izihe nyungu z'amavuta ku buzima?

Iyo ikoreshejwe mu rugero, amavuta ashobora kuba kimwe mu bigize indyo yawe nziza.

• Ikomeza amagufwa: Amavuta arimo vitamine D na kalisiyumu. Byombi ni ingenzi mu gukura no gukomera kw'amagufwa. Binafasha mu kwirinda indwara zigabanya amagufwa nka osteoporosis.
• Bigabanya ibyago byo kurwara kanseri: Amavuta akungahaye kuri beta-carotene. Umubiri wacu uyihinduramo vitamine A. Ubushakashatsi bumwe bwagaragaje ko beta-carotene ifite isano no kugabanya ibyago byo kurwara kanseri y'ibihaha na prostate.
• Binoza ubushobozi bwo kureba: Beta-carotene iri mu mavuta ishobora gufasha kugabanya iterambere ry’indwara zo mu maso ziterwa no gusaza no kurwara cataract.
• Ku buzima bw'uruhu: Amavuta arimo vitamine E. Ibi ni ingenzi cyane ku buzima bw'uruhu. Bigabanya kwangirika k'uruhu bitewe n'imirasire y'izuba ya ultraviolet ndetse binafasha mu gukiza ububyimbirwe bw'uruhu n'ibikomere.

Ariko kandi, amavuta afite n'ingaruka zayo.

Nubwo hari izi nyungu, ikibazo nyamukuru kiri mu mavuta ni ingano ya karori n'ibinure byinshi, cyane cyane ibinure byuzuye, bifitanye isano n'indwara z'umutima.

Niba urwaye indwara y'umutima, cholesterol nyinshi, cyangwa ugerageza kugabanya ibiro, ushobora kugabanya kurya amavuta. Inama nziza kuri ibi ni ukugana muganga wawe.

Ibindi bintu ushobora gukoresha aho gukoresha amavuta

Niba urimo gutekereza kugabanya amavuta, hari ibindi bintu byinshi bizima ushobora gukoresha.

Ibisimbura guteka no guteka

• Avoka: Avoka yeze neza kandi ikaranze ni nziza mu guteka deseri kuko ifite imiterere y'amavuta kandi irimo amavuta.
• Amavuta y'inkoko: Amavuta ya Cashew, ubunyobwa, cyangwa amande ashobora gukoreshwa mu mwanya w'amavuta mu biryo bitetse.
• Amavuta ya kokonati / Amavuta ya kokonati: Amavuta ya kokonati cyangwa amavuta ya kokonati ashobora gukubitwa kugira ngo hakorwe ikindi kintu gisa n'amavuta. Ibi ni byiza cyane cyane mu gukora ibintu nk'ibirungo.
• Mayoneze ya Aquafaba: Ushobora gukora mayoneze idafite amagi uvanze amazi y'ibishyimbo byo mu macupa (ari nabyo aquafaba ari byo) n'amavuta. Iyi ni nziza cyane mu gusimbura amavuta.

Ibisimbura amafunguro hamwe n'umugati

• Avoka ikaranze
• Hummus
• Amavuta ya elayo adasanzwe

Amavuta, imiterere y'amavuta, margarine, ibiryo byiza, cholesterol, ibinure byuzuye, amavuta ya sinhala