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Muyenera kuti mudamvapo anthu ambiri akunena kuti mafuta ndiabwino pa thanzi ndipo makamaka ngati mukudya zakudya zochepa. Mafuta ambiri ophika amakhala ndi mafuta omwe amawonjezera kunenepa kotero anthu ambiri amapewa kuwonjezera mafutawo pazakudya zawo.
Komabe, pali mafuta ophika athanzi ngati mafuta a maolivi omwe sawonjezeranso zopatsa mphamvu ngakhale mutaziwonjezera pati mumakonda. Mafuta ena ophikira abwino ochepetsa kunenepa ndi chimanga cha mpunga chomwe sichabwino kokha pamafuta amafuta komanso chimathandizanso pakulimbikitsa chitetezo chokwanira. Mafuta a Canola nawonso ndi njira yabwino yochepetsera thupi komanso kukhala ndi mtima wathanzi.
Mafuta ophika abwino kwambiri onenepa akhoza kudyedwa m'njira iliyonse. Ngakhale mutagwiritsa ntchito mafuta ophika athanziwa kuti mumukazinga mwamphamvu zimakupangitsani kukhala athanzi komanso osawonjezera mafutawo.
Nawa mafuta asanu ndi awiri abwino ophikira, onani:
Mafuta a Kokonati
Zomwe zimapangitsa kokonati mafuta ndikomwe timasankha koyamba ndi chifukwa choti mafutawa ndi abwino kuphika ku India. Zimathandizira kutsitsa cholesterol, kupewa matenda, kumawonjezera mphamvu ndikupangitsa kuti munthu azigwira ntchito mwamphamvu komanso mwamphamvu.
Mafuta a Azitona
Mafuta ophikira abwino kwambiri ochepetsa thupi ndi maolivi. Kaya ndi namwali wochulukirapo komanso woyengedwa, mafuta awa ali ndi 78% yamafuta monounsaturated ndi 14% mafuta okhuta. Mafuta a azitona amakhalanso abwino kwa mtima komanso kwa odwala matenda ashuga nawonso.
Mafuta a Canola
Mafuta a Canola ndi abwino kuti achepetse thupi chifukwa ali ndi gwero lalikulu la mafuta ofunikira monga lineoleic acid (omega-6) ndi alpha linolenic acid (omega-3). Izi zidulo zimathandizira kuwotcha mafuta ndikukhalabe athanzi komanso athanzi.
Mtedza & Mafuta a Mbewu
Mafuta ena a mtedza ndi mbewu amapereka mafuta ochulukirapo a monounsaturated. Mafuta a mpendadzuwa ali ndi mafuta okwana 79% a monounsaturated mafuta ndi 14% mafuta odzaza, ndipo mafuta a amondi amakhala ndi 65% yamafuta monounsaturated ndi 7% mafuta odzaza. Chifukwa chake awa amawoneka ngati mafuta ophika athanzi kwambiri ochepetsa thupi.
Mafuta a Mpunga
Mafuta a mpunga ndi mafuta ophikira abwino kwambiri ochepetsa thupi chifukwa ali ndi wowonjezera wowonjezera m'munsi. Wowuma amapatsa thupi mphamvu ndipo mphamvu imeneyi imagwiritsidwa ntchito pothandiza kuchepetsa thupi.
Mtedza mafuta
Osati ambiri amakonda mafuta a chiponde. Koma ndi gwero lolemera mu mphamvu motero limathandizira kuwonda mwachangu. Imeneyi ndi njira yabwino yoperekera kuwala kapena kupanga masupu omwe amayenera kukhala ndi mchere.
Mafuta a mpendadzuwa
Amwenye amakonda kukoma kwa mafuta a mpendadzuwa ndichifukwa chake ndi njira yabwino kuphika. Mafuta a mpendadzuwa ali ndi Vitamini E wabwino komanso amakhala ndi mafuta osakwaniritsidwa.
