Bhata rakashata kwauri here, kana rakanaka?

Zvemukati

• Chii chinonzi butter?
• Butter zvinovaka muviri
• Kwakanaka sosi ye conjugated linoleic acid
• Inosanganisira butyrate
• Yakakwirira mumafuta akazara
• Yakakwirira mumakoriyori
• Ko kutsvagurudza kunotii?
• Yakawanda sei bota raunogona kudya zvakachengeteka?
• Chinokosha

Butter yakagara iri nyaya yekukakavadzana munyika yehutano.

Nepo vamwe vachiti inokwidza cholesterol uye inovhara tsinga dzako, vamwe vanoti inogona kuwedzera uye inonaka pane zvaunodya.

Neraki, yakawanda yekutsvagisa yakaitwa mumakore achangopfuura kuongorora iyo inogona kuve hutano mhedzisiro yetirairi.

Chinyorwa ichi chinonyatso tarisa ruomba uye kuti zvakanaka here kana zvakaipa kune hutano hwako.

Chii chinonzi butter?

Butter chigadzirwa chemukaka chakagadzirwa nemukaka wemukaka, chiitiko chinopatsanura mafuta akasimba kubva pamvura, inozivikanwa se buttermilk.

Kunyangwe bota rakagadzirwawo kubva mumukaka wezvimwe zvipuka zvakaita semakwai, mbudzi, uye nyati, chinyorwa ichi chinotarisa bhotoro rakagadzirwa nemukaka wemombe.

Mhando dzakasiyana dzerudzi ruripo, kusanganisira munyu, isina sarufa, yakadyiwa huswa, uye kujekesa bota - yega yega inosiyana zvichibva pane zvavanosanganisa uye nzira yekugadzira.

Nekuda kwekuwanda kwayo kwemafuta, bota rine hukomba hwakapfuma uye kugadzirwa kwakasviba.

Inoshanda zvakanyanya mushe pakupisa-kupisa kupisa senge kukwiza uye pan-frying uye inogona kubatsira kudzivirira kunamatira uchiwedzera kuravira.

Butter inoshandiswawo zvakanyanya mukubheka kuwedzera magadzirirwo uye vhoriyamu kuzvinhu zvakabikwa uye madhiri.

Uyezve, inogona kupararira pachingwa, miriwo yakakangwa, pasita ndiro, uye zvimwe zvakawanda.

Butter chigadzirwa chemukaka pachivanhu chakagadzirwa kubva mumukaka wemombe, kunyange hazvo mhando dzakasiyana dziripo. Inoshandiswa mukubika uye kubheka uye inogona kuwedzerwa kune dzakawanda dzakasiyana ndiro.

Butter zvinovaka muviri

Supuni imwe (14 gramu) yetirairi inopa zvinotevera zvinovaka muviri ():

• Makorori: 102
• Mafuta akazara: 11.5 magiramu
• Vhitamini A: 11% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini E: 2% yeiyo RDI
• Vhitamini B12: 1% yeiyo RDI
• Vhitamini K: 1% yeiyo RDI

Kunyangwe bota riine macalorie mazhinji uye nemafuta, iine zvakasiyana siyana zvakakosha zvinovaka muviri zvakare.

Semuenzaniso, iyo yakanaka sosi yevhitamini A, vhitamini-inogadzikana vhitamini inodiwa kune hutano hweganda, immune immune, uye hutano kuona ().

Iyo zvakare ine vhitamini E, iyo inotsigira hutano hwemwoyo uye inoshanda se antioxidant kuchengetedza maseru ako kukuvara kunokonzerwa nema mamorekuru anonzi mahara radicals ().

Pamusoro pezvo, bota rine zvidiki zvidiki zvezvimwe zvinovaka muviri, zvinosanganisira riboflavin, niacin, calcium, uye phosphorus.

Butter yakakwira mumacalorie nemafuta asi zvakare ine zvinoverengeka zvakakosha zvinovaka muviri, kusanganisira mavitamini A uye E.

Kwakanaka sosi ye conjugated linoleic acid

Butter ndiyo yakanakisa sosi ye conjugated linoleic acid (CLA) - mhando yemafuta anowanikwa munyama uye zvigadzirwa zvemukaka. CLA yave ichibatanidzwa kune inoshamisa hutano mabhenefiti.

Kwayedza-chubhu zvidzidzo zvinoratidza kuti CLA inogona kunge iine anticancer zvivakwa uye inogona kubatsira kudzikisa kukura kwezamu, colon, colorectal, mudumbu, prostate, uye chiropa gomarara (,).

Kumwe kutsvagurudza kunoratidza kuti kuwedzera neCLA kunogona kudzora mafuta emuviri kubatsira kurema manejimendi (,).

Zvinoenderana neumwe wemwedzi makumi maviri nemana kudzidza, kudya 3.4 gramu eCLA pazuva kwakaderedza mafuta emuviri mu134 vanhu vakawandisa ().

Inogona zvakare kubatsira kuwedzera immune immune uye kudzikisa mamaki ekuzvimba kutsigira hutano huri nani (,).

Semuenzaniso, ongororo muvarume makumi maviri nevatatu yakaratidza kuti kutora 5.6 gramu eCLA kwemavhiki maviri kwakadzikira huwandu hwemapuroteni akati wandei ane chekuita nekuzvimba, kusanganisira bundu necrosis factor uye C-inoshanda mapuroteni ().

Ramba uchifunga kuti yakawanda iriko tsvagurudzo inoitiswa uchishandisa yakanyanya kuwanda mafomu eCLA mune yekuwedzera fomu pane iyo huwandu hunowanikwa mune zvakajairwa kushumira saizi yetireti.

Zvimwe zvidzidzo zvinodiwa kuti unzwisise kuti CLA ingakanganisa sei hutano kana ikadyiwa muyakajairwa huwandu kubva kuzvikafu.

Butter ine CLA, mhando yemafuta anogona kunge aine cancer-kurwisa zvivakwa, kubatsira kudzikisa mafuta emuviri, uye kugadzirisa immune immune.

Inosanganisira butyrate

Butter yakapfuma mu butyrate, rudzi rwe pfupi-cheni yemafuta acid iyo yanga ichibatanidzwa nezvakawanda mabhenefiti.

Butyrate inogadzirwawo nemabhakitiriya anobatsira mudumbu rako uye inoshandiswa sosi sosi yemasimba mumasero ako ().

Inogona kusimudzira kugaya kwehutano nekudzora hutumbu kuzvimba uye kutsigira kutora kwemvura uye maelectrolyte kukurudzira kugara uye electrolyte muyero ().

Pamusoro pezvo, inogona kubatsira pakurapa chirwere chinokanganisa ura (IBS), mamiriro anoonekwa nezviratidzo sekurwadziwa nemudumbu, kuzvimba, kupatira, uye chirwere ().

Nekuda kweayo inorwisa-kupisa zvivakwa, kumwe kutsvagurudza kunoratidza kuti butyrate inogona kubatsira pakurapa chirwere cheCrohn (,).

Zvinoenderana nezvimwe zvidzidzo zvemhuka, butyrate inogona zvakare kuvandudza insulin senzwi, inowedzera metabolism, uye inoderedza mafuta maseru ekuumbwa kutsigira kurema kudzora (,).

Nekudaro, izvi zvidzidzo zvakaitwa pachishandiswa mizinga yakadzika yebutyrate. Dzimwe dzidzo dzinodiwa kuongorora kuti mabutyrate anowanikwa mune zvakajairika sosi yemafuta anogona kukanganisa hutano muvanhu.

Butter ine butyrate, mhando yemafuta ayo anogona kuvandudza hutano hwekugaya, kudzikisa kuzvimba, uye kutsigira kudzora uremu zvinoenderana nedzidzo dzevanhu nedzemhuka.

Yakakwirira mumafuta akazara

Butter rine huwandu hwakazara hwemafuta akazara, inova mhando yemafuta anowanikwa muzvikafu zvinosanganisira nyama uye zvigadzirwa zvemukaka.

Muchokwadi, inenge 63% yemafuta ari muhotela akazara mafuta, nepo monounsaturated uye polyunsaturated mafuta anoumba 26% uye 4% yemafuta akazara, zvichiteerana ().

Nhoroondo, mafuta akazara aiwanzofungidzirwa kuve asina hutano, arteri-yekuvhara fomu yemafuta, achifungidzirwa kukuvadza hutano hwemwoyo.

Asi, ongororo ichangobva kuitwa haina kuwana hukama pakati pekudya mafuta zvakawandisa uye nenjodzi yekuwedzera chirwere chemoyo kana kufa nechirwere chemwoyo (,).

Zvakadaro, mafuta akazara anofanirwa kuve akabatanidzwa nemhando dzakasiyana dzemafuta-ane hutano pamoyo sechikamu chekudya kwakazara.

Muchokwadi, kumwe kuongorora kwe gumi neshanu kwakaonekwa kuti kutsiva zvishoma mafuta akazara mukudya nemafuta epolyunsaturated kwakabatana ne 27% njodzi yakaderera yezviitiko zvemoyo, izvo zviitiko zvinokanganisa moyo wako ().

Zvinoenderana neazvino maDietary Guidelines kumaAmerican, zvinokurudzirwa kudzikisira kudya kwemafuta kuzere kusvika pasi pegumi muzana yemakoriori ako ezuva nezuva ().

Izvi zvinoreva kuti bota rinogona kunakidzwa zvine mwero asi rinofanirwa kuve rakapetwa nemamwe mafuta ane hutano kubva kuzvikafu zvakaita nzungu, mhodzi, maorivhi, uye hove dzakakora.

Zvakare, mafuta akazara akafanana nebhotoro anonyanya kubatsira pakubika-kupisa kwekubika sezvo vachipesana neiyo oxidation uye vane hutsi hwepamusoro hwehutsi. Izvi zvinogona kubatsira kudzivirira kuvakwa kweanokuvadza emahara radicals kana uchibika ().

Butter yakakwira mumafuta akazara. Kunyangwe mafuta akazara angave asingabatanidzwe nenjodzi yakakwira yechirwere chemoyo, kuitsiva nemafuta epolyunsaturated inosanganiswa nenjodzi yakaderera yezviitiko zvemoyo.

Yakakwirira mumakoriyori

Butter yakakwira mumacalorie - kurongedza nezve 102 macalorie mupuniki yega yega (14 gramu) ().

Kunyangwe izvi zvakanaka mukuenzanisira, kunyanyisa kunogona kukurumidza kukonzera kuwedzerwa macalorie kuunganidza.

Kana iwe ukasaita kumwe kugadziridzwa kwekudya kune account yeaya akawandisa macalorie, zvinogona kupa kune huremu kuwedzera pamusoro penguva.

Pfungwa, kuwedzera kungobatira kamwe chete pazuva kuchikafu chako pasina kuita chero shanduko kunogona kutungamira kune angangoita mapaundi gumi (4.5 kg) ehuremu mukati megore.

Naizvozvo, zvirinani kunakidzwa nebhata zvine mwero uye kuchinjanisa nazvo kune mamwe mafuta mune chako chikafu kuti uchengetedze koriori yako kudzora.

Butter yakakwira mumacalorie, ayo anogona kuita kuti hurebe kana ukadyiwa muhuwandu hwakawanda.

Ko kutsvagurudza kunotii?

Kunyangwe paine mukurumbira kwenguva refu sechinhu chisina hutano, ruzhinji rwekutsvagisa runoratidza kuti ruomba runogona kuverengerwa mukuenzanisira sechikamu chekudya kwakaringana uye rinogona kutosanganisirwa nezvakawanda zvehutano zvinobatsira.

Semuenzaniso, kumwe kuongorora kweongororo gumi nematanhatu kwakawana kuti kudya kwakawanda kwemafuta emukaka ane mafuta akawanda senge bhotoro kwakasungirirwa panjodzi yakaderera yekuneta ().

Kumwe kuongorora kukuru muvanhu vanopfuura mazana matanhatu nemakumi matatu ezviuru vakataura kuti yega yega yekushandira bhotoro yaibatanidzwa ne4% yakaderera njodzi yerudzi rwechipiri chirwere cheshuga ().

Kwete izvozvo chete, asi kumwe kutsvagurudza kunoratidza kuti kudya zvikafu zvine mwero zvekudya zvemukaka kunge bhotoro zvinogona kusunganidzwa nenjodzi yakaderera yekurwara kwemoyo uye sitiroko zvakare (,).

Zvakadaro, zvimwe zvidzidzo zvinoratidza kuti kudya ruomba kunogona kuuya nezvimwe zvinokanganisa hutano.

Semuenzaniso, imwe-yevhiki-shanu yekudzidza muvanhu makumi mairi nemanomwe yakawana kuti zvine mwero bhata yekuwedzera chirwere chemoyo njodzi, kusanganisira yakazara uye LDL (yakaipa) cholesterol, ichienzaniswa nemafuta emuorivhi ().

Saizvozvowo, kumwe kuongorora kwakaratidza kuti kudya magiramu makumi mashanu ebhata zuva nezuva kwemavhiki mana kwakawedzera LDL (yakaipa) cholesterol muvanhu vakuru 91 ().

Pamusoro pezvo, ruomba rwakakwira macalorie uye mafuta akazara, saka zvakakosha kuti urambe uchidya uye unakirwe nemafuta akasiyana siyana ane hutano.

Kuwedzera kutsvagurudza kunodiwa kuti uone kuti kugara uchidya bota kunogona kukanganisa sei hutano hwako hwese.

Yakawanda sei bota raunogona kudya zvakachengeteka?

Zvinokurudzirwa kudzikamisa mafuta ako akaguta anodya kusvika pasi pegumi kubva muzana yemazamu ako ezuva nezuva macalorie ().

Semuenzaniso, kana iwe uchidya zviuru zviviri macalorie pazuva, izvi zvinokwana kuita angangoita magiramu makumi maviri nemaviri emafuta akazara - kana angangoita matatu maspuni (42 gramu) yetirairi ().

Naizvozvo, zviri nani kunamatira kune 1-2 maspuni (14-28 magiramu) pazuva, zvichisanganiswa nemamwe mafuta ane hutano semafuta emuorivhi, nzungu, mhodzi, kokonati mafuta, makotapeya, uye hove dzakakora.

Kunakidzwa nebhotela zvine mwero kunogona kubatanidzwa nenjodzi yakaderera yekufutisa, chirwere cheshuga, uye matambudziko emwoyo. Nekudaro, iyo inofanirwa kunakirwa pamwe chete nemamwe mafuta ane hutano sechikamu chekudya kunovaka muviri.

Chinokosha

Butter yakafuma mune zvinovaka muviri uye makomputa anobatsira senge butyrate uye conjugated linoleic acid.

Yakakwira-mafuta zvigadzirwa zvemukaka zvakaita bhotoro zvakabatanidzwa kune yakadzikira njodzi yekufutisa, chirwere cheshuga, uye matambudziko emoyo.

Zvakadaro, bota rakakwira mumakori uye mafuta akazara uye rinofanirwa kunakirwa zvine mwero. Zvakanakisisa kuidya pamwe chete nemusanganiswa wemafuta ane hutano pamoyo semafuta emuorivhi, avocado, nzungu, mhodzi, uye hove dzakakora.