Hutano Kubika Oiri - Iyo Yekupedzisira Gwara

Zvemukati

• Kugadzikana Kwekubika Oiri
• Iye anokunda: Kokonati Oiri
• Ruomba
• Maorivhi Oiri
• Mafuta eMhuka - Nduru, Dzakareba, Bacon Drippings
• Mafuta ePalm
• Avocado Oiri
• Hove Mafuta
• Mufurakisi Oiri
• Canola Oiri
• Mafuta Oiri uye Mafuta ePeanut
• Mbeu neMafuta Emiriwo
• Maitiro Ekutarisira Ekubika Oiri Oiri

Iwe une zvakawanda sarudzo kana zvasvika pakusarudza mafuta nemafuta ekubikisa.

Asi haisi nyaya yekusarudza maoiri ane hutano, asi zvakare kana vari gara wakagwinya mushure mekubikwa ne.

Kugadzikana Kwekubika Oiri

Paunenge uchibika pane kupisa kwakanyanya, iwe unoda kushandisa maoiri akatsiga uye asinga oxidize kana kuenda rancid nyore.

Kana oiri ikawana oxidation, vanoita neoksijeni kuti vagadzire mahara radicals uye zvinokuvadza zvinokanganisa izvo iwe zvechokwadi zvausingade kuve zvinodya.

Chinhu chakanyanya kukosha pakusarudza kushomeka kwemafuta kune oxidation uye rancidification, zvese zviri pamhepo yepamusoro uye yakadzika, chiyero chakaringana chekuzadza kwemafuta acids mairi.

Mafuta akazadzwa ane zvisungo chimwe chete mumafuta easidhi mamorekuru, mafuta emonounsaturated ane kamwechete chisungo uye mafuta epolyunsaturated ane maviri kana anopfuura.

Idzi ndidzo zvisungo zvakapetwa zviviri zvine makemikari anogadziridza uye anonzwisisa kupisa.

Mafuta akaguta uye monounsaturated mafuta akanaka kusagadzikana nekupisa, asi mafuta akakwirira mumafuta epolunsaturated anofanirwa kudzivirirwa pakubika (1).

Zvakanaka, zvino ngatikurukurei mhando yega yega yemafuta ekubikisa chaizvo.

Iye anokunda: Kokonati Oiri

Kana zvasvika kune kupisa kwakanyanya kubika, coconut mafuta ndiyo sarudzo yako yakanyanya kunaka.

Inopfuura makumi mapfumbamwe muzana emafuta emafuta mairi akazara, izvo zvinoita kuti igone kwazvo kupisa.

Oiri iyi semi-yakasimba patembiricha yemukati uye inogona kugara kwemwedzi nemakore pasina kuenda rancid.

Kokonati mafuta zvakare ane masimba ane hutano bhenefiti. Inonyanya kupfuma mu fatty acid inonzi Lauric Acid, iyo inogona kusimudzira cholesterol uye kubatsira kuuraya mabhakitiriya uye zvimwe hutachiona (, 3, 4).

Mafuta emafuta ekokonati anogona zvakare kusimbisa metabolism zvishoma uye nekuwedzera manzwiro ekuzara achienzaniswa nemamwe mafuta. Ndiyo chete mafuta ekubikisa akaita kuti ive yangu runyorwa rwe superfoods (5,, 7).

Fatty Acid Kuputsa:

• Yakazara: 92%.
• Monounsaturated: 6%.
• Polyunsaturated: 1,6%.

Ita shuwa yekusarudza mhandara coconut mafuta. Iyo yakasikwa, inonaka uye ine hutano hunobatsira.

Mafuta akaguta aimboonekwa seasina hutano, asi ongororo nyowani dzinoratidza kuti hadzina njodzi zvachose. Mafuta akazadzwa inzvimbo yakachengeteka yesimba revanhu (8, 9,).

Ruomba

Butter yaive zvakare nedhimoni munguva yakapfuura nekuda kwemafuta ayo akazara.

Asi hapana kana chikonzero chekutya bota chairo. Iyo yakagadziriswa majarini ndiyo zvinhu zvinotyisa zvechokwadi ().

Chaizvoizvo ruomba rwakakunakira uye zvine utano hwakanaka.

Iine Vitamin A, E uye K2. Iyo zvakare yakapfuma mumafuta acids Conjugated Linoleic Acid (CLA) uye Butyrate, ese ari maviri ane simba rakanakira hutano.

CLA inogona kudzora mafuta emuviri muzana muzana muvanhu uye butyrate inogona kurwisa kuzvimba, kugadzirisa matumbo hutano uye yakaratidzirwa kuita makonzo asingagone zvachose kuva akafuta (12, 13, 14,,).

Fatty Acid Kuputsa:

• Yakazara: 68%.
• Monounsaturated: 28%.
• Polyunsaturated: 4%.

Pane bakoat imwe yekubika nebhotela. Nguva dzose bota rine zvidiki zveshuga uye mapuroteni uye nekuda kwechikonzero ichi zvinowanzoita kuti zvipiswe panguva yekupisa kwakanyanya kubika sekutsvaira.

Kana iwe uchida kudzivisa izvo, iwe unogona kujekesa bota, kana ghee. Nenzira iyoyo, iwe unobvisa iyo lactose uye mapuroteni, ichikusiya uine yakachena butterfat.

Hechino chikuru chidzidzo chekujekesa yako wega bota.

Ita shuwa yekusarudza bota kubva mombe dzakadyarwa nehuswa. Iri bota rine zvakawanda Vitamin K2, CLA uye zvimwe zvinovaka muviri, zvichienzaniswa nereti kubva kumombe dzakadyiwa nezviyo.

Maorivhi Oiri

Oiri maorivhi inozivikanwa chaizvo nemoyo wayo zvine hutano mhedzisiro uye inofungidzirwa kuti ndicho chikonzero chakakosha chekubatsira kwehutano hwekudya kwemediterranean.

Zvimwe zvidzidzo zvinoratidza kuti mafuta omuorivhi anogona kuvandudza biomarkers ehutano.

Inogona kukwidza HDL (iyo yakanaka) cholesterol uye kudzikisa huwandu hweiyo oxidized LDL cholesterol inotenderera muropa rako (17, 18).

Fatty Acid Kuputsa:

• Yakazara: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.

Zvidzidzo paoiri yemafuta emuorivhi zvinoratidza kuti kunyangwe uine mafuta acids ane zvisungo zvakapetwa, unogona kuishandisa pakubika sezvo isingagadzike nekupisa (19).

Ita shuwa yekusarudza mhando Yekuwedzera Mhandara Olive Oiri. Iine zvakawanda zvinovaka muviri uye antioxidants kupfuura yakanatswa mhando. Uyezve zvinonaka zviri nani.

Chengeta maorivhi ako munzvimbo inotonhorera, yakaoma, ine rima, kudzivirira kuti irege kuita rancid.

Mafuta eMhuka - Nduru, Dzakareba, Bacon Drippings

Iyo fatty acid yemukati yemhuka inowanzosiyana zvichienderana nekuti mhuka dzinodya chii.

Kana vakadya zviyo zvakawanda, mafuta acho anenge aine akati wandei emafuta epolyunsaturated.

Kana mhuka dzikafudzwa dzakasimudzwa kana dzakadyiswa huswa, pachave nemafuta akaguta uye monounsaturated mavari.

Naizvozvo, mafuta emhuka kubva kumhuka dzinosimudzwa zvakasarudzika sarudzo dzakanakisa dzekubika.

Unogona kutenga mafuta akagadzirwa nemafuta enguruve kana kureba kubva kuchitoro, kana iwe unogona kuchengetedza zvinokanganisa kubva kunyama kuti ushandise pane inotevera nguva. Bacon drippings inonyanya kunakidza.

Mafuta ePalm

Mafuta emichindwe anobva muchero yemichindwe yemafuta.

Inosanganisira kazhinji yakazara uye monounsaturated mafuta, ane mashoma mapurunsaturates.

Izvi zvinogadzira mafuta emuchindwe sarudzo yakanaka yekubika.

Red Palm Mafuta (iwo asina kutsanangurwa akasiyana) ari nani. Iyo zvakare yakapfuma muVitamini E, Coenzyme Q10 uye zvimwe zvinovaka muviri.

Nekudaro, kumwe kunetsekana kwakamutswa pamusoro pekugarika kwekukohwa mafuta emuchindwe, sezviri pachena kukura miti iyi kunoreva nharaunda shoma inowanika kumaOrangutan, ayo ari mhando iri panjodzi.

Avocado Oiri

Iko kuumbwa kwemafuta avocado kwakafanana nemafuta emuorivhi. Iyo inonyanya monounsaturated, iine mamwe akazara uye polyunsaturated akavhenganiswa mukati.

Inogona kushandiswa kune akawanda ezvinangwa zvakafanana nemafuta emuorivhi. Unogona kubika nayo, kana kuishandisa kuchitonhora.

Hove Mafuta

Mafuta ehove akapfuma kwazvo mumhando yemhuka yeOmega-3 fatty acids, ayo ari DHA neEPA. Supuni yemafuta ehove inogona kugutsa chinodikanwa chako chezuva nezuva cheaya akakosha mafuta acids.

Mafuta akanakisa ehove ndeye cod hove chiropa mafuta, nekuti zvakare akapfuma muVitamin D3, iyo chikamu chikuru chenyika chakashomeka.

Zvisinei, nekuda kwekukwirira kwayo kwemafuta epolyunsaturated, oiri hove inofanirwa kwete kushandiswa pakubika. Inonyanya kushandiswa sekuwedzera, imwe yepuniki pazuva. Gara munzvimbo inotonhorera, yakaoma uye ine rima.

Mufurakisi Oiri

Mafuta eflakisi ane zvakawanda zvemhando yemiti yeOmega-3, Alpha Linolenic Acid (ALA).

Vanhu vazhinji vanoshandisa mafuta aya kuwedzera neOmega-3 mafuta.

Nekudaro, kunze kwekunge uri vegan, saka ini ndinokurudzira kuti iwe ushandise hove mafuta panzvimbo.

Uchapupu hunoratidza kuti muviri wemunhu haunyatso shandura ALA kune mafomu anoshanda, EPA uye DHA, ayo mafuta ehove ane zvakawanda ().

Nekuda kwehuwandu hwakawanda hwemafuta e polyunsaturated, mafuta efilakisi haafanire kushandiswa pakubika.

Canola Oiri

Mafuta eCanola anotorwa kubva kuma rapeseeds, asi iyo euric acid (chinhu chine chepfu, chinovava) chakabviswa mairi.

Iyo fatty acid kuputsika kwecanola oiri yakanyatsoita zvakanaka, iine akawanda emafuta acids monounsaturated, ipapo iine Omega-6 uye Omega-3 mune 2: 1 chiyero, icho chakakwana.

Nekudaro, mafuta eCanola anoda kupfuura zvakanyanya hasha nzira dzekugadzirisa dzisati dzashandurwa kuita chigadzirwa chekupedzisira.

Tarisa uone vhidhiyo iyi kuti uone kuti canola oiri inogadzirwa sei. Iyo inosemesa kwazvo uye inosanganisira iyo ine chepfu solvent hexane (pakati pevamwe) - Ini pachezvangu handifunge kuti aya mafuta akakodzera kudyiwa nevanhu.

Mafuta Oiri uye Mafuta ePeanut

Kune akawanda mafuta emafuta anowanikwa uye mamwe acho anonaka zvinotyisa.

Nekudaro, ivo vakapfuma kwazvo mumafuta epolyunsaturated, ayo anovaita sarudzo yakashata yekubika.

Dzinogona kushandiswa sezvikamu zvemabikirwo, asi usatsanye kana kuita chero kupisa kwakanyanya kubika nadzo.

Izvo zvinoshandawo kumafuta enzungu. Nzungu nehunyanzvi hadzisi nzungu (iwo nyemba) asi kuumbwa kwemafuta kwakafanana.

Kune imwechete yakasarudzika, zvisinei, uye iyo macadamia nati mafuta, ayo anowanzo monounsaturated (semafuta emuorivhi). Iyo inodhura, asi ini ndinoinzwa ichinakidza zvinotyisa.

Kana iwe uchida, iwe unogona kushandisa macadamia oiri kune yakaderera- kana yepakati-kupisa kupisa.

Mbeu neMafuta Emiriwo

Maindasitiri mbeu nemafuta emiriwo anogadzirwa zvakanyanya, zvigadzirwa zvakagadziriswa izvo zvakapfuma muOmega-6 fatty acids.

Kwete chete haufanire kunge uchibika navo, iwe ungatombozvidzivirira zvachose.

Aya maoiri akafungidzirwa zvisirizvo "ane hutano pamoyo" nevezvenhau uye nevazhinji nyanzvi dzezvikafu mumakumi mashoma apfuura

Nekudaro, data nyowani rinobatanidza aya mafuta nezvirwere zvakakomba zvakawanda, zvinosanganisira chirwere chemoyo nekenza (, 22, 23).

Ngwarira zvese izvi:

• Soybean mafuta
• Mafuta echibage
• Mafuta ekotoni
• Mafuta eCanola
• Rapeseed mafuta
• Mafuta ezuva
• Sesame mafuta
• Mafuta akabatanidzwa
• Safflower mafuta
• Murairi bran mafuta

Imwe ongororo yakatarisawo oiri yemafuta yemuriwo pane masherufu ezvokudya mumusika weU.S.uye vakaona kuti ane pakati pe066 kusvika ku4.2% trans mafuta, iyo ine huturu hwakanyanya (24).

Zvakakosha kuti verenga zvinyorwa. Kana iwe ukawana chero eaya maoiri pane chikafu chakapakurwa chawave kuda kudya, saka zviri nani kutenga chimwe chinhu.

Maitiro Ekutarisira Ekubika Oiri Oiri

Kuti uve nechokwadi chekuti mafuta ako nemafuta hazviende rancid, zvakakosha kuti uchengete zvishoma zvinhu mupfungwa.

Usatenge mabheji makuru panguva. Tenga zvidiki, nenzira iyoyo ungangozvishandisa pamberi vanowana mukana wekukuvadza.

Kana zvasvika kumafuta asina kunyungudutswa akaita semuorivhi, chanza, mafuta avocado uye nevamwewo, zvakakosha kuti uzvichengete munzvimbo yavanenge vasingakwanise kuisa oxidize uye kuenda kune rancid.

Iwo makuru madhiraivhi anokanganisa kukuvara kweiyo oxidative yemafuta ekubikisa kupisa, oxygen uye mwenje.

Naizvozvo, chengeta ivo mu inotonhorera, yakaoma, ine rima nzvimbo uye ita shuwa yekukanganisa muvharo pawakangopedza kuishandisa.