Mafuta ophikira ndi ofunika kwambiri akafika kukhitchini. Kugwiritsa ntchito mafuta omwe ali oyenera kwa inu ndi thanzi la banja lanu ndikofunikira. Izi zimadaliranso kalembedwe kanu kaphikidwe, mbale zomwe mumakonda kupanga, zakudya ndi zina zotero. Komanso, momwe mumagwiritsira ntchito mafuta anu ophikira, kaya mukuwotcha kupitirira pamene akusuta kapena simukuwothanso, kaya mumagwiritsa ntchito mafuta owonjezera kapena ozizira. Mafuta ophikira omwe amakuthandizani tsopano akhoza kugwira ntchito kwa okondedwa anu kapena achibale anu. Komabe, mungathe sankhani mafuta ophikira abwino kwambiri poyang'ana zinthu izi:
Chithunzi: Unsplash -
Monounsaturated Fatty Acids (MUFAs)
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Mafuta a Polyunsaturated Fatty Acids (PUFAs)
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Mfundo za Utsi
Tsopano, tiyeni tiwone mafuta ophikira abwino kwambiri omwe mungawonjezere kapena kusintha machitidwe anu kuti mukhale ndi mtima wathanzi:
imodzi. Mafuta a Azitona
awiri. Mafuta a Canola
3. Mafuta a Avocado
Zinayi. Mafuta a mpendadzuwa
5. Mafuta a Walnut
6. Mafuta a Flaxseed
7. Mafuta a Sesame
8. Mafunso Ofunsidwa Kawirikawiri:
Mafuta a Azitona
Chithunzi: Unsplash Amaganiziridwa kuti ndi amodzi mwamafuta ophikira osunthika komanso athanzi omwe angagwiritsidwe ntchito, akatswiri ophika komanso akatswiri azakudya amakhulupirira mafuta a azitona ndi abwino kwambiri mukhoza kusankha. Ndi zosiyana monga namwali ndi owonjezera-namwali, zomwe zikutanthauza kuti iwo sali oyengedwa, motero apamwamba kwambiri. Mafuta a azitona owonjezera ali ndi mafuta ambiri a monounsaturated mafuta acids ndi polyunsaturated mafuta acid omwe amathandizira thanzi la mtima wathanzi . Mafuta a azitona nthawi zambiri amakhala ndi utsi wocheperako zomwe zikutanthauza kuti ndibwino kuti muwiritse pa kutentha kwapakati.
Mafuta a Canola
Chithunzi: Unsplash Mafuta a canola ndiye kubetcha kotetezeka kwambiri kwa omwe akudwala matenda aliwonse amtima kapena cholesterol. Amachokera ku rapeseed ali ndi 'mafuta abwino' kusiyana ndi mafuta ena omwe amayeretsedwa kwambiri ndi kukonzedwa. Komanso ilibe kolesterolini ndipo, kwenikweni, ili ndi mavitamini ambiri monga E ndi K. Komabe, ambiri mafuta a canola ndi oyengedwa kwambiri, choncho kusowa kwa michere yawo kumatsika. Zikatero, ndi bwino kuyang'ana mafuta a canola 'ozizira'. Kumbali yowala, imakhala ndi utsi wokwera kwambiri, chifukwa chake, imatha kugwiritsidwa ntchito pakutentha kwambiri.
Mafuta a Avocado
Chithunzi: Unsplash Mapeyala si abwino kwa zipatso ndi guacamole, amadziwikanso ndi mafuta awo ophikira. Mafuta a avocado ali ndi amodzi mwamafuta ambiri omwe ali ndi monounsaturated pakati pa mafuta ena ophikira. Ngakhale ilibe kukoma kwa chipatso mu mafuta ake, ndi yotchuka kwambiri chifukwa cha zakudya zomwe zimafuna chipwirikiti. Mfundo yowonjezera? Ndiwolemera kwambiri mu vitamini E - wabwino pakhungu, tsitsi, mtima ndi thanzi!
Mafuta a mpendadzuwa
Chithunzi: Unsplash Supuni imodzi ya mafuta a mpendadzuwa imakhala ndi 28 peresenti ya zakudya zomwe munthu amafunikira tsiku lililonse. Izi zimapangitsa kukhala mafuta ophikira opatsa thanzi komanso olimbikitsa mtima pa block. Komanso, wolemera mu vitamini E, mafuta a mpendadzuwa angagwiritsidwe ntchito momasuka pophika. Ndi kuchuluka kwake kwa omega-6-fatty acids, imatha kukhala yotupa pang'ono ndipo chifukwa chake iyenera kuganiziridwa ndikuwongoleranso.
Mafuta a Walnut
Mafuta a Walnut ali ndi malo ochepa omwe amasuta kwambiri zomwe zikutanthauza kuti afika pachimake chowira posachedwa, zomwe zikutanthauza kuti sangagwiritsidwe ntchito pophika kutentha kwambiri. Komabe, mutha kugwiritsa ntchito mafuta ophikira a mtedza monga mafuta ovala mu saladi, zikondamoyo kapena ayisikilimu momwe mukufunira. Ilinso ndi a bwino bwino omega-3 ndi omega-6 fatty acids kutanthauza kuti ndi otetezeka komanso odana ndi kutupa.Mafuta a Flaxseed
Chithunzi: 123RF Apanso, mafuta a flaxseed sali oyenera kuphika pamoto wokwera kwambiri motero angagwiritsidwe ntchito mwanjira ina. Makhalidwe awo odana ndi kutupa komanso otsika mafuta a kolesterolini amapangidwa ndi omega-3 fatty acids abwino. Mukhoza kugwiritsa ntchito mafuta a flaxseed povala komanso kuphika pang'ono.
Mafuta a Sesame
Chithunzi: Unsplash Mafuta a Sesame ndi amodzi mwa mafuta ophikira omwe amagwiritsidwa ntchito kwambiri. Ndiwotchuka chifukwa cha kununkhira kwake kwamphamvu. Ngakhale kuti ali ndi mafuta ambiri a monounsaturated ndi polyunsaturated mafuta acids, mafutawa alibe mphamvu zopatsa thanzi. Chifukwa cha utsi wake wokwera, ndizosavuta kugwiritsa ntchito maphikidwe otentha kwambiri osatulutsa poizoni wobwera chifukwa cha kutentha muzakudya.
Mafunso Ofunsidwa Kawirikawiri:
Chithunzi: 123RF Q. Ndi mafuta angati omwe tingagwiritse ntchito pazakudya?
KWA. Food Safety and Standards Authority of India (FSSAI) yadziwitsa Virgin Mafuta a kokonati Mafuta a kokonati, Mafuta a Cottonseed, Mafuta a Groundnut, Mafuta a Linseed, Mafuta a Mahua, Mafuta a Rapeseed mafuta a mpiru (Sarson ka tel), Mafuta a Rapeseed kapena mpiru - otsika erucic acid, Mafuta a Azitona, Mafuta a Pomace, Mafuta a azitona a Virgin, Mafuta Owonjezera a Azitona a Virgin , Mafuta a Azitona Wamba, Mafuta Oyengeka, Mafuta Oyengeka, Mafuta a Poppyseed, Mafuta a Safflower (berry katel), Mafuta a Safflower (High Oleic Acid), Taramira Mafuta, Til Mafuta (Gingelly kapena Sesame oil), Niger Seed Mafuta (Sargiyakatel), Mafuta a Soyabean, Mafuta a Maise (chimanga), Mafuta a Almond, Mafuta a Chivwende, Mafuta a Palm, Palmolein, Palm kernel oil, Mafuta a mpendadzuwa monga ena mwa mafuta ophikira ophikira kupatula omwe tatchulawa.Q. Chifukwa chiyani kuli kofunikira kudya mafuta ndi mafuta muzakudya zathu zatsiku ndi tsiku?
KWA. Malinga ndi FSSAI, mafuta ndi mafuta ndizofunikira kuti mukhale ndi thanzi labwino. Ndizigawo zomwe zimakhala ndi mphamvu zambiri m'zakudya zathu, zomwe zimatipatsa pafupifupi ma kcals asanu ndi anayi pa g pomwe ma carbohydrate ndi mapuloteni amapereka 4 kcal pa gramu imodzi. Amaperekanso magawo omwe amafunikira kuti apange ma membrane am'chilengedwe monga phospholipids ndi cholesterol, ofunikira kuti apange ma cell omwe amatenga nawo gawo mu metabolism yamunthu. Mafuta ndi mafuta amagwira ntchito ngati galimoto yopangira mavitamini A, D, E ndi K komanso zokometsera.Q. Kodi tiyenera kudya mafuta ochuluka bwanji?
KWA. Ku India, a analimbikitsa zakudya Chitsogozo cha ICMR (2010) pazakudya zonse zamafuta ndi 30% ya mphamvu zonse zomwe zimadya patsiku. Izi zikutanthauza kuti 30% ya mphamvu zonse za tsiku ndi tsiku ziyenera kuchokera zakudya magwero a mafuta ndi mafuta.Q. Kodi woyengedwa masamba mafuta?
Chithunzi: Unsplash KWA. Mafuta a masamba oyengedwa amatanthauza mafuta aliwonse amasamba omwe amapezedwa mwa kutulutsa kapena kusungunula kwa zinthu zokhala ndi mafuta a masamba, zothira acidified ndi alkali, kuyengedwa kwakuthupi kapena kuyenga kosiyanasiyana pogwiritsa ntchito zosungunulira zamtundu wazakudya zololedwa ndi degumming pogwiritsa ntchito phosphoric kapena citric acid ndi chilichonse choyenera. enzyme ya chakudya; kutsatiridwa ndi kuthirira ndi madzi adsorbent ndi/kapena activated carbon kapena zonse ziwiri ndikuchotsa fungo ndi nthunzi. Palibe mankhwala ena omwe amagwiritsidwa ntchito. Komanso, pogulitsa mafuta ophikira amtundu wa chakudya, dzina la mafuta a masamba omwe mafuta oyeretsedwa amapangidwa ayenera kutchulidwa pa lemba la chidebecho.
Q. Kodi mafuta oyengedwa ndi abwino pa thanzi?
KWA. Inde, mafuta onse oyengedwa omwe amagwirizana ndi miyezo ya FSSAI ndi otetezeka ku thanzi. Kuyeretsa kumawonjezera kukhazikika kosungirako. Komabe, ndibwino kuti muyang'ane mafuta ophikira omwe alibe namwali kapena osagonana kulikonse kumene kuli kotheka kuti mukhale ndi mafuta ambiri olemera.Werenganinso: #IForImmunity - Limbikitsani Chitetezo Chanu Ndi Coconut
