Mhando yemafuta yaunoshandisa mukicheni haingangogumiri pane zvakaguma zvekudya kwako, inogonawo kuchinja mararamiro ako. Muzvizhinji, mafuta ane hutano ane mafura akawanda anowirirana uye anochengetedza mafuta uye mafuta asina kuwandisa . Semuenzaniso, maorivhi neavocado mafuta ari kumusoro mumafuta monounsaturated uye canola uye mafuta e-soy akakwirira mu polymeaturated omega-3s.
Nzwisiso Yezvokudya uye Utano Makomborero eOiri
Nekuda kwekudya kwekudya kunovaka muviri, mafuta ose ane nhamba imwechete ye makorikori-anenge 120 padhiponi. Miti yemafuta yakakosha inewo zvishoma mavitamine E uye K. Mafuta asina kukwana, akadai sekuwedzera mamwe maorivhi amaorivhi, ane mamwe antioxidants angave ari chikamu chechikonzero chakanaka pamweya wako wehutano.
Asi zvikonzero zvikuru mafuta ari akanaka kana akaipa nekuda kwehutano hwako ndeyekuda kwemafuta acids anoita mafuta. Mhando yemafuta acids inoitawo musiyano mukushandisa kwaunoita imwe yamafuta aya.
Fatty Acid Breakdown
Mafuta ose akaumbwa nemhando yakasiyana yemafuta asidi acids, asi nzira iri nyore yekutarisa mafuta pamusoro pehutano hwavo ndeyekuenzanisa zviyero zvemarudzi akasiyana.
MUFAs
Monounsaturated fatty acids inofungidzirwa kuti yakanaka kune utano hwako nokuti inoderedza LDL cholesterol (iyo yakaipa) uye inosimudza HDL cholesterol (zvinhu zvakanaka).
Zvokudya zveMediterranean zvakakwirira mumafuta emuorivhi, izvo zvakakwirira mumafuta akawanda, uye izvo zvingava chikonzero chimwe chikonzero nei kudya kwave kwakabatanidzwa nehutano hwakanaka. Mafuta makuru mu monounsaturated fatty acids anosanganisira:
- mafuta omuorivhi
- avocado oil
- mafuta eCanola
- mafuta epepanut
- safflower mafuta
- sesame mafuta
PUFAs
Polyunsaturated fatty acids zvakakoshawo kune utano hwemwoyo pachinoshandiswa panzvimbo yefuta yakazara (zvimwe zviri pasi apa) nokuti dzinoderedza LDL cholesterol mazinga.
Zvizhinji zvekudyara-based based cooking oils dzakakwirira mumarudzi akasiyana-siyana emafuta e-polyunsaturated:
- corn corn
- mafuta ekubikisa
- sunflower oil
- safflower mafuta
- soy oil
- walnut oil
- mafuta eCanola
- mafuta akabatanidzwa
- mafuta epepanut
- sesame mafuta
- mafuta e-flaxseed
Zvichida mapurisa akawandisa mafuta ane acids muhutano ndiwo omega-3 fatty acids ayo akanaka kune mwoyo uye nout system system yehutano. Miti inoshandiswa inowanikwa mune imwe omega-3 fatty acid inonzi alpha linolenic acid ndiyo:
- mafuta eCanola
- walnut oil
- soy oil
- mafuta e-flaxseed
Saturated Fatty Acids
Saturated fatty acids inowanikwa mumafuta ezvipfuwo, zvakadai searori nemasora, uye mafuta anotyisa, kusanganisira kokonati uye palm palm. Nhasi nyanzvi mazano ndeyokugadzirisa kudya kwako kwemafuta akawanda acids nokuti kudya kudya kunowedzera mumafuta akazara kwave kwakabatanidzwa nehuwandu hwehutano hwepfungwa uye chirwere. Asi, hazvina kujeka kana mafuta akawanda akazara namafuta aripo akaipa kune utano kana kwete. Ichokwadi, vamwe vanhu vanotenda kuti kokonati mafuta ine humwe hutano huripo, kunyange zvazvo kutsvakurudza hakusi pachena pane izvozvo.
Cooking With Oils
Mamwe mafuta anoramba uri mukicheni yako zviri nani pakubika uye vamwe zviri nani kushandiswa mukugadzira kana vinegreattes. Heino kutarisa kuti mairi anonyatsokodzera zvakadini pakubika kubika.
Mafuta Akanakisisa Okugadzira, Kutengesa, uye Kurwisa-Frying
Kazhinji, iwe unongoda huwandu hwemafuta ekufambisa uye kumhanyisa, saka vose vari vaviri vanoona nzira dzakanaka dzekugadzirira zvakasiyana-siyana zvekudya, huku, maruva, uye veggies.
Nokusvetuka uye kusvetedza-kusvuta, iwe unoda mafuta ane utsi hwepamusoro hwehusi kuitira kuti iwe unogona kuupisa kusvika pakupisa kwepamusoro usingagadziri mafuta. Kubika mafuta ane utsi hwakakwirira-zvinosanganisira zvirimwa, chibage, soy, canola, peanut, kubatanidzwa, avocado, sunflower, uye safflower. Pamafuta aya, mafuta epeanut angave ane simba rakasimba uye anogona kugadzirisa mugumisiro wekupedzisira. Mamwe mafuta ose haatongogadziri mune zvekunaka.
Asi zvakadini namafuta omuorivhi?
Sezvo mafuta emuorivhi anofungidzirwa kuti ane utano hwakanaka, vanhu vazhinji vanoda kufara, asi zvingasava sarudzo yakanakisisa kune idzi dzakakwirira-kupisa mbatya nzira nokuti inowanzo ine utsi hwepamusoro hwehusi, kunyanya kuwedzera yevirin olive oil. Yakanatswa, chiedza, kana mafuta chaiwo emuorivhi ane yakakwirira yeutsi utsi, asi zvakadaro unogona 'kupisa' uye ugova wakaoma kwazvo.
Mafuta Akanakisisa Okugadzira uye Kubvisa
Kunyange zvazvo zvinhu zvakabikwa uye casseroles haisi nguva dzose zvokudya zvinopa utano, zvimwe zvikabikwa zvakagadzirwa zvakanaka kwauri chero bedzi zvinoshandiswa zvine utano. Zvakanaka chaizvo kuwana mafuta anoshanda mubheka. Ichokwadi, mafuta ose ane utsi hwepamusoro hunoti akakodzera kubika kana kubika, asi iwe ungada kuchengetedza mafungiro mupfungwa. Mafuta epepanut, somuenzaniso, angasashanda nemimwe ndiro.
Mafuta akanaka anonatswa emuorivhi anogona kutora kupisa kwakanaka kudarika kuwedzera mhandara yemafuta amafuta saka zvakakosha kugadzira vggies. Kunyanya iwe unowana ruzivo rwemuorivhi unonaka wakawedzerwa kune ndiro. Muorivhi wakaisvonaka unogona kushandiswa mukubika, kunyange zvazvo unogona kuchinja kunaka kwezvinhu zvakabikwa.
Mafuta Akanakisisa eSaradi Dressings uye Kudonha
Nepo iwe unogona kushandisa chero mafuta chero ipi zvayo kuita sardi kupfeka, uchishandisa mafuta ane unhu hwakasiyana hunogona kuva hwakanakisisa. Mafuta omuorivhi, kunyanya kune imwe mhandara yemafuta emuorivhi, ane fasi yakasvuta fodya uye yakasviba. Kunyange zvazvo isiri sarudzo yakanaka yekukurudzira-kupisa kana kusunungura, ichisarudzo chakanaka chekugadzira uye mazambiringagarettes, kana kuti kunyura pamunda wakagadzirwa.
Kana iwe usati uri mufudzi wekunakidza kwemiti yemiorivhi, unogona kushandisa marinari mafuta, iyowo yakanaka 'mafuta'. Sesame inogona kunge iri mafuta akanaka ekupedza zvakare nokuti ine inonhuwira yakasiyana uye inonaka.
Mafuta anokonzerwa nemafuta ndeimwe mafuta ayo anofanira kushandiswa kupisa nokuti kunyange chechingana chiduku chinogona kuparadza mafuta, asi kunaka kwakasimba hakushandi kune munhu wose.
Shoko Rinobva
Mafuta okubika mune chimwe chinhu chinokosha chekicheni chero ripi zvese uye anogona kushandiswa sechinhu chinosanganisa kana sechimwe chimwe chekuwedzera chikafu kune chidya. Sezvo mairi ari akakwirira mumakirori, zvinowanzova nani kushandisa mashoma kana uchida kutarisa uremu hwako. Uye imwezve chidimbu: kamwe kana bhodhoro remafuta rinosvinudzwa, richengetedze mufiriji kana munzvimbo inonaya yakajeka kuti ugare yakachena sezvaunogona.
> Sources:
> American Heart Association. "Monounsaturated Fat."
> American Heart Association. "Polyunsaturated Fat."
> American Heart Association. "Mafuta Anogutsa: Sei Hibbub Yese Iri pamusoro peKononuts?"
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference Release 28."