Butter 101: Nutrition Chokwadi uye Hutano Mhedzisiro

Zvemukati

• Nzira dzekugadzira
• Nutrition chokwadi
• Mafuta muhotela
• Mapfupi-cheni mafuta
• Dairy trans mafuta
• Mavhitamini uye zvicherwa
• Kunetseka nezvehutano
• Mukaka chisimbwa
• Lactose kusagadzikana
• Hutano hwemwoyo
• Grass-fed vs. zviyo-zvakadyiswa
• Chinokosha

Butter chigadzirwa chakakurumbira chemukaka chakagadzirwa kubva mumukaka wemombe.

Yakagadzirwa nemafuta emukaka ayo akapatsanurwa kubva kune zvimwe zvikamu zvemukaka, ine hwema hwakawanda uye inoshandiswa zvakanyanya sekupararira, pamwe nekubika nekubheka.

Mumakumi mashoma emakore apfuura, bota rave kupomedzerwa chirwere chemoyo nekuda kwemafuta aro akazara.

Zvisinei, bhotela ikozvino inowanzoonekwa sehutano - kunyanya kana inoshandiswa mukuenzanisa.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve butter.

Nzira dzekugadzira

Nhanho yekutanga mukugadzirwa kwebhotela inosanganisira kupatsanura kirimu kubva mumukaka.

Munguva yakapfuura, mukaka waingosiiwa wakamira kudzamara kirimu yakwira pamusoro, panguva iyoyo yainge yakasvuuka. Cream inomuka nekuti mafuta akareruka kupfuura mamwe mukaka zvikamu.

Kugadzirwa kwekirimu kwanhasi kunosanganisira nzira inoshanda zvakanyanya inonzi centrifugation.

Butter inozogadzirwa kubva kukirimu kuburikidza nekumonyoroka, izvo zvinosanganisira kuzunza kirimu kusvika mafuta emukaka - kana bhotoro - aumbane pamwe chete uye aparadzane kubva kune chikamu chemvura - kana buttermilk.

Mushure mekunge buttermilk yadururwa, iro bhotoro rinosundirwa kumberi kusvikira rave kugadzirira kurongedza.

Butter inogadzirwa nekuparadzanisa kirimu kubva mumukaka, wozokwenya kirimu kuburitsa yakawedzera mvura.

Nutrition chokwadi

Sezvo ichinyanya kuve yakagadzirwa nemafuta, bota chikafu chepamusoro-koriori. Imwe punipuni (14 gramu) yetiraki inorongedza angangoita zana macalorie, ayo akafanana nebhanana rimwe riri pakati nepakati.

Izvo zvinovaka muviri zve 1 mashupuni (14 magiramu) emafuta ane munyu ndeaya ():

• Makorori: 102<
• Mvura: 16%
• Mapuroteni: 0.12 magiramu
• Carbs: 0.01 magiramu
• Shuga: 0.01 magiramu
• Fiber: 0 magiramu
• Mafuta: 11.52 magiramu
  • Kuguta: 7.29 magiramu
  • Monounsaturated: 2.99 magiramu
  • Polyunsaturated: 0.43 magiramu
  • Trans: 0.47 magiramu

Butter ine huwandu hwakakosha hwemacalorie nemafuta, kurongedza pamusoro pezana macalorie uye 11 magiramu emafuta mupuniki imwe (14 gramu).

Mafuta muhotela

Butter ingangoita makumi masere muzana emafuta, uye mamwe ese mvura.

Chaizvoizvo chikamu chemafuta chemukaka chakasarudzika kubva kune protein uye carbs.

Butter ndeimwe yeakaomesesa pane ese mafuta ekudya, ane anopfuura mazana mana emafuta emafuta acids.

Iyo yakakwira kwazvo mune yakazara mafuta acids (inenge 70%) uye inobata yakaenzana huwandu hwemonounsaturated fatty acids (inenge 25%).

Mafuta ePolyunsaturated anongowanikwa muhuwandu hushoma, hunosanganisira anenge 2.3% yemafuta akazara (,).

Mimwe mhando yezvinhu zvine mafuta zvinowanikwa muhotera zvinosanganisira cholesterol uye phospholipids.

Mapfupi-cheni mafuta

Dzakakomberedza 11% yemafuta akazara muhutiri mapfupi-cheni mafuta acids (SCFAs), akajairika ayo ari butyric acid ().

Butyric acid chinhu chakasarudzika chemafuta emukaka emhuka dzinopenya, senge mombe, makwai nembudzi.

Butyrate, inova fomu yebutyric acid, yakaratidzirwa kudzikisa kuzvimba mugadziriro yekugaya uye yakashandiswa sekurapa chirwere cheCrohn's ().

Dairy trans mafuta

Kusiyana nemafuta ekushambadzira muzvikafu zvakagadzirwa, mafuta emukaka anotorwa seakagwinya.

Bhata ndiro rakapfuma pane chikafu chemukaka wekutengesa mafuta, ayo akajairika ari vaccenic acid uye conjugated linoleic acid (CLA) (4).

CLA inosanganisirwa nemhando dzakasiyana dzehutano mabhenefiti ().

Ongororo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti CLA inogona kudzivirira kubva kune mamwe marudzi ekenza (,,).

CLA inotengeswawo sehuremu hwekuwedzera ().

Nekudaro, kwete zvese zvidzidzo zvinotsigira ayo kurasikirwa uremu mhedzisiro, uye zvinokwanisika kuti madosi makuru eCLA anowedzera anogona kukuvadza metabolic hutano (,,).

Butter inowanzo kuverengerwa nemafuta, senge akazara, monounsaturated, uye dairy trans mafuta.

Mavhitamini uye zvicherwa

Butter ipfuma sosi yemavitamini akati wandei - kunyanya ane mafuta-akanyungudika.

Aya mavitamini anotevera anowanikwa muhuwandu hwakawanda muhotela:

• Vhitamini A. Ndiyo vhitamini yakawanda kwazvo muhotela. Supuni imwe (14 gramu) inopa dzinosvika gumi muzana (11%) yeReferensi Yekudyiwa Kwezuva nezuva (RDI) ().
• Vhitamini D. Butter chitubu chakanaka chevhitamini D.
• Vhitamini E. Antioxidant ine simba, vhitamini E inowanzo kuwanikwa muzvikafu zvine mafuta.
• Vhitamini B12. Iyo zvakare inonzi cobalamin, vhitamini B12 inongowanikwa mune zvekudya zvemhuka kana bhakitiriya mavambo, senge mazai, nyama, zvigadzirwa zvemukaka, uye chikafu chakabikwa.
• Vhitamini K2. Chimiro chevhitamini K, vhitamini iyi - inonziwo menaquinone - inogona kudzivirira kubva kuchirwere chemoyo uye osteoporosis (,,).

Nekudaro, bota haripi mupiro zvakanyanya kune yako yakazara yezuva nezuva kunwa mavitamini aya nekuti unowanzo kuishandisa mune zvishoma.

Butter yakafuma mumavitamini akasiyana siyana, anosanganisira A, D, E, B12, uye K2.

Kunetseka nezvehutano

Kana ikadyiwa muyakajairwa huwandu, bota rine mashoma anozivikanwa akashata hutano mhedzisiro.

Nekudaro, kudya mafuta muhombe kunogona kutungamira mukuwedzera huremu uye nezvinetso zvine chekuita nehutano, kunyanya muchirevo chekudya kwakanyanya-koriori.

Mamwe mashoma ezasi akadonhedzwa pazasi.

Mukaka chisimbwa

Kunyangwe bhotoro iri yakaderera kwazvo mumapuroteni, ichiri iine yakakwana allergenic vhiri mapuroteni anokonzeresa kuita.

Naizvozvo, vanhu vane mukaka allergy vanofanirwa kungwarira ruomba - kana kuzvidzivirira zvachose.

Lactose kusagadzikana

Butter ine chete maratidziro akawandisa e lactose, saka kudyiwa zvine mwero kunofanirwa kuve kwakachengeteka kune vanhu vazhinji vane kusagadzikana kwelactose.

Yakagadzirwa bota (yakagadzirwa kubva mumukaka wakavira) uye kujekesa bota - zvakare inonzi ghee - inopa kunyange shoma lactose uye inogona kunge yakakodzera.

Hutano hwemwoyo

Chirwere chemwoyo ndechimwe chezvikonzero zvinotungamira zverufu munharaunda yanhasi.

Hukama pakati pemafuta akazara uye chirwere chemwoyo chave chiri chinyorwa chinokakavadzana kwemakumi emakumi emakore (, 17,,).

Kudya kwakanyanya kwemafuta akaguta kunogona kuwedzera mwero weLDL (yakaipa) cholesterol muropa rako, inova njodzi yechirwere chemoyo ().

Zvisinei, vatsoropodzi vanotaura kuti mafuta akazara haasimudze mhando yeLDL inonyanya kusanganiswa nechirwere chemwoyo - diki, dense LDL (sdLDL) zvidimbu (,).

Pamusoro pezvo, ongororo zhinji dzakundikana kuwana chinongedzo pakati pezere mafuta kudya uye chirwere chemwoyo (,,).

Izvi zvinoshandawo kune zvakakora-mafuta zvigadzirwa zvemukaka sebhotela. Zvimwe zvidzidzo zvinoratidza kuti zvigadzirwa zvemukaka zvine mafuta akawanda hazviwedzere njodzi yako yechirwere chemwoyo ().

Sezvineiwo, zvimwe zvidzidzo zvekucherechedza zvinobatanidza kudyiwa kwemafuta emukaka ane mafuta akawanda kune mabhenefiti ehutano hwemwoyo (,,).

Kunyangwe paine makakatanwa aya, mazhinji ehutungamiriri edzidziso anotaurira pamusoro pekudya huwandu hwakawanda hwemafuta akazara.

Butter inowanzo kuve noutano - uye yakadzika muiyo lactose - asi inogona kuita kuti uwane huremu kana ichidyiwa zvakawandisa. Ipo ichipomedzerwa kukwidza chirwere chemoyo, zvimwe zvidzidzo zvinoratidza kuti zvinogona kubatsira hutano hwemwoyo.

Grass-fed vs. zviyo-zvakadyiswa

Kudya kwemombe dzemukaka kunogona kuita zvakanyanya pahutano hwehuturu.

Bhata rakakangwa nehuswa rinogadzirwa nemukaka wemombe dzinofura kana kumafuro.

MuUnited States, zvigadzirwa zvemukaka zvakakangwa nehuswa zvine chikamu chidiki cheiyo chikamu chemukaka. Mombe zhinji dzemukaka dzinopihwa chikafu chekutengesa zviyo (28).

Mune dzimwe nyika zhinji, dzakadai seIreland neNew Zealand, zvigadzirwa zvemukaka zvakakangwa nehuswa zvinowanzoitika - kunyanya mumwedzi yezhizha.

Grass-yakadyiwa ruomba yakakwira mune zvakawanda zvinovaka muviri kupfuura bhotoro kubva kumombe dzakapihwa zvakagadziriswa, zviyo-zvakavakirwa mafura kana huswa hwakachengetedzwa ().

Chikamu chepamusoro chehuswa hutsva mukudya kwemombe chinowedzera huwandu hwemafuta ane hutano, senge omega-3 fatty acids uye CLA (,,, 32, 33).

Uye zvakare, zvirimo zvemafuta-akanyungudika mavhitaminzi uye antioxidants - senge carotenoids uye tocopherols - yakanyanya kukwirira mune huswa hwakakangwa nemukaka (34, 35).

Nekuda kweizvozvo, ruomba kubva kumombe dzakadyiswa huswa inogona kunge iri sarudzo ine hutano.

Bhata kubva kumombe dzakadyarwa neuswa rakakwirira mune zvakawanda zvinovaka muviri kupfuura bhotoro kubva kumombe dzakakodzwa nezviyo uye inogona kunge iri sarudzo ine hutano.

Chinokosha

Butter chigadzirwa chemukaka chinogadzirwa kubva kumafuta emukaka.

Kunyange ichinyanya kuverengerwa nemafuta, zvakare akapfuma mumavitamini mazhinji, kunyanya A, E, D, uye K2.

Nekudaro, bota harinyanyi kunonoka kana uchifunga huwandu hwayo hwakawanda hwe macalorie.

Nekuda kwemafuta ayo akakwana akazara, zvakapihwa mhosva yekuwedzera njodzi yekuwedzera uremu uye chirwere chemwoyo. Asi, ongororo dzinoverengeka dzinoratidza zvinopesana.

Pakupera kwezuva, bota rine hutano mune zvine mwero - asi kunyanyisa kushandiswa kunofanirwa kudzivirirwa.