Ambiri aife timadziwa mafuta a mpendadzuwa ngati mafuta oyeretsedwa a masamba omwe timagwiritsa ntchito pokazinga osauka ! Komabe, si ambiri aife tikadafufuza zifukwa zambiri zomwe mafuta a mpendadzuwa ali abwinoko kuposa njira zina zophikira. Chabwino, chowonadi ndi chakuti mafuta a mpendadzuwa amapereka maubwino angapo azaumoyo omwe amathandizira mtima ndikuchita zodabwitsa pakhungu ndi tsitsi. Nazi zifukwa zambiri zomwe muyenera kuphatikizira mafuta a mpendadzuwa muzakudya zanu komanso kukongola kwanu.
imodzi. Kodi Mafuta a mpendadzuwa Amagulitsidwa Bwanji?
awiri. Kodi Mafuta A Mpendadzuwa Ndi Zakudya Zotani?
3. Mitundu ya Mafuta a Sunflower
Zinayi. Ubwino wa Mafuta a mpendadzuwa
5. Mafuta a mpendadzuwa ndi Mpulumutsi wa Khungu
6. Mafuta a mpendadzuwa Ndiabwino Paumoyo Wamtima
7. Mafuta a mpendadzuwa FAQS
Kodi Mafuta a mpendadzuwa Amagulitsidwa Bwanji?
Mafuta a mpendadzuwa amapangidwa powachotsa ku mbewu za Chimake cha mpendadzuwa . Mafuta osasunthikawa amakhala ndi chisakanizo cha monounsaturated (MUFA)/polyunsaturated (PUFA) cha oleic acid (omega-9) ndi linoleic acid (omega-6). Mafuta owala, otumbululuka-wachikasu amakhala ndi kununkhira kokoma. Mafuta a mpendadzuwa omwe amapezeka kwa ife nthawi zambiri amayengedwa koma chabwino ndikuti kuyenga sikuchotsa ubwino wa mafuta ndipo zambiri zazinthu zopatsa thanzi zikusungidwa. Mafuta a mpendadzuwa amagwiritsidwa ntchito kwambiri ngati sing'anga yophikira komanso ngati gawo lothandizira muzodzola.
Langizo: Pali mitundu itatu yamafuta a mpendadzuwa omwe amapezeka pamsika.
Kodi Mafuta A Mpendadzuwa Ndi Zakudya Zotani?
Mafuta a mpendadzuwa ali ndi michere yambiri. Chikho chimodzi (pafupifupi 200ml) cha mafuta a mpendadzuwa chili ndi ma calories 1927, 21.3 g mafuta odzaza, 182 g monounsaturated mafuta, 8.3 g polyunsaturated mafuta, 419 mg Omega-3 mafuta acids ndi 7860 mg Omega-6 mafuta acids.
Langizo: Mafuta a mpendadzuwa ndi amodzi mwa magwero olemera kwambiri a vitamini E komanso ali ndi kuchuluka kwa Vitamini K.
Mitundu ya Mafuta a Sunflower
Kodi mumadziwa kuti mafuta a mpendadzuwa amapangidwa molingana ndi mtundu komanso mafuta a acid? Zowona, mafuta a mpendadzuwa amabwera m'mitundu itatu.
Mafuta a mpendadzuwa okwera kwambiri
Mafuta a mpendadzuwa amtunduwu amakhala ndi asidi wambiri wa oleic ndipo amawonedwa kuti ndi athanzi kuposa mitundu ina. Kuchuluka kwa mafuta a oleic kumasonyeza kuti mafuta ali ndi omega-3 ndi omega-6 fatty acids otsika. Oleic acid imapangitsa kuti membrane ikhale yamadzimadzi yomwe imayambitsa kuyankha kwa mahomoni, kunyamula mchere komanso chitetezo chamthupi. Zimathandizanso kusunga kugwira ntchito moyenera kwa ubongo ndipo zimakhudza kwambiri maganizo ndi khalidwe.
Mafuta a mpendadzuwa a Mid oleic
Mafuta a mpendadzuwa a Mid oleic nthawi zambiri amagwiritsidwa ntchito ngati chipwirikiti komanso muzovala za saladi. Imatchedwanso 'NuSun'. Pakatikati mwa mafuta a mpendadzuwa, oleic acid amakhala pafupifupi magawo awiri mwa atatu amafuta. Lili ndi 25 peresenti ya polyunsaturated linoleic acid ndi 9 peresenti ya mafuta odzaza.
Mafuta a mpendadzuwa a Linoleic
Mafuta a mpendadzuwa a Linoleic ali ndi mafuta ambiri a polyunsaturated omega-6 fatty acids koma amakhala ndi mafuta ochepa omega-3 athanzi. Akatswiri azakudya amalangiza kuti munthu azidya kawiri kuchuluka kwa omega-3s fatty acids kuposa mafuta ena. Linoleic acid imathandizira kupanga ma membrane am'maselo, imathandizira kutsekeka kwa magazi ndikuwongolera kugunda kwa minofu. Linoleic acid yawonetsedwanso kuti imathandizira kutupa ndikuchepetsa chiopsezo cha matenda amtima komanso Type 2 shuga mellitus .
Langizo: Sankhani mafuta anu a mpendadzuwa molingana ndi zakudya zanu komanso thanzi lanu.
Ubwino wa Mafuta a mpendadzuwa
Mafuta a mpendadzuwa ali ndi vitamini E wambiri
Mafuta onse a mpendadzuwa ali ndi vitamini E wowonjezera thanzi. Vitamini E imadziwika kuti ndi antioxidant yothandiza yomwe imateteza thupi lanu ku zoyipa za ma free radicals. Vitamini E imathandizira chitetezo cha mthupi komanso kupewa matenda a bakiteriya ndi ma virus. Zimathandizanso kuti ma cell agwire ntchito zofunika kwambiri za metabolic. Pakati pa mafuta a masamba, mafuta a mpendadzuwa ndi olemera kwambiri a Vitamini E. Mafuta a mpendadzuwa amachepetsa mwayi wokhala ndi khansa ya m'matumbo ndi mtundu wina wa khansa. Vitamini E mu mafuta a mpendadzuwa amateteza khansa ya m'matumbo pochepetsa ma free radicals omwe awonetsedwa kuti amayambitsa khansa. Ma carotenoids omwe ali mmenemo amateteza ku khansa ya m'chiberekero, m'mapapo ndi pakhungu.
Langizo: Sinthanini malo anu ophikira kuti mupindule kwambiri ndi mitundu yosiyanasiyana yamafuta azitsamba. Mwachitsanzo, gwiritsani ntchito mafuta a mpiru ndi mafuta a mpendadzuwa.
Mafuta a mpendadzuwa ndi Mpulumutsi wa Khungu
Mafuta a mpendadzuwa ndiye bwenzi lapamtima la khungu lanu. Olemera mu vitamini A ndi E omwe ali ndi antioxidants amphamvu, kugwiritsa ntchito pamutu mafuta a mpendadzuwa amakonza maselo owonongeka a khungu ; amachotsa ziphuphu zakumaso ndi moisturises youma ndi tcheru khungu . Mafuta amakhalanso ndi mankhwala ochizira chikanga akagwiritsidwa ntchito mwachindunji pakhungu. Apanso ndi chinthu chodabwitsa cha vitamini E chomwe chimathandiza kwambiri polimbana ndi atopic dermatitis kapena chikanga. Kafukufuku wasonyeza kuti kumwa pakamwa kwa vitamini E kunachititsa kuti zizindikiro zichepetse mu 96 peresenti ya odwala. Zizindikiro za eczema zimachepetsedwa pamene mafuta a mpendadzuwa a Vitamini E amagwiritsidwa ntchito pakhungu.
Wochita zozizwitsa wotsutsa kukalamba
Kuchita mantha chifukwa cha mizere yabwino ndi makwinya omwe akuwoneka kuti akugonjetsa nkhope yanu? Chabwino, musadandaule. Mafuta a mpendadzuwa amatha kukonzanso maselo a khungu kotero kuti khungu limayang'anizana ndi kuwonongeka kwa dzuwa kapena kukalamba. Antioxidant Vitamin E imalepheretsa ma radicals aulere kuukira ma cell athanzi. Izi zotsatira za mafuta a mpendadzuwa zitha kuwoneka pa zipsera ndi mabala komanso zomwe zimachiritsa mwachangu kwambiri zikagwiritsidwa ntchito kwa iwo ... izi zimachitika chifukwa cha oleic acid yomwe ili mumafuta a mpendadzuwa ... Nzosadabwitsa kuti mafuta a mpendadzuwa ndi chinthu chodziwika bwino pazokongoletsa zanu.
Natural khungu chotchinga
The linoleic acid mu mafuta a mpendadzuwa imagwira ntchito ngati chotchinga chachilengedwe ndipo imathandizira kusunga chinyezi bwino. Ili ndi phindu lowonjezera la kukhala odana ndi kutupa kotero ndi yabwino kuuma, khungu lokwiya . Mutha kugwiritsa ntchito zonona zonona kapena topical moisturizer zomwe zili ndi mafuta a mpendadzuwa ngati chinthu chofunikira kwambiri kapena kungopaka mafuta a mpendadzuwa owunikiridwa kunkhope ndi thupi lanu kuti mupindule. Mafuta a mpendadzuwa amapanganso mafuta onyamula mafuta ofunikira. Sakanizani zomwe mumakonda mafuta ofunika m'menemo ndikuyiyika pamtima wanu ngati fungo.
Thandizo lothandizira tsitsi
Kupatula kukhala phindu kwa khungu, ntchito ya mafuta a mpendadzuwa ngati conditioner imathandizira kuchepetsa thupi, tsitsi lophwanyika . Linolenic acid mu mafuta a mpendadzuwa amalepheretsa kutayika tsitsi .
Langizo: Nthawi zonse muziyesa ziwengo musanagwiritse ntchito mafuta a mpendadzuwa pakhungu lanu.
Mafuta a mpendadzuwa Ndiabwino Paumoyo Wamtima
Pali chifukwa chomwe akatswiri amtima amalangiza kuti odwala amtima asinthe mafuta a mpendadzuwa. Mafuta a mpendadzuwa amapereka zabwino zambiri pamtima chifukwa ali ndi Vitamini E wochuluka komanso mafuta ochulukirapo osapatsa thanzi. Lili ndi mafuta ambiri a monounsaturated ndi polyunsaturated ndipo liyenera kulowetsamo mafuta okhutiritsa monga batala ndi ghee muzakudya zanu.
Mafuta a mpendadzuwa ali ndi zinthu zingapo monga choline ndi phenolic acid, zomwe zimapindulitsa pamtima. Komanso, phytosterols mu mafuta a mpendadzuwa , sterol yopezeka mwachilengedwe m'zomera, imalepheretsa kuyamwa kwa cholesterol m'thupi. Kafukufuku yemwe adachitika mu Journal of the Academy of Nutrition and Dietetics adalimbikitsa kuti omwe ali ndi cholesterol yayikulu ayenera kukhala ndi 2 g ya phytosterols tsiku lililonse. Mafuta a mpendadzuwa awonetsedwa kuti amachepetsa cholesterol yoyipa ndikukweza cholesterol yabwino, potero amachepetsa chiopsezo cha matenda a mtima . Mafuta a mpendadzuwa amakhalanso ndi lecithin yomwe imachepetsa cholesterol.
Langizo: Musatenthe mafuta a mpendadzuwa mpaka kutentha kwambiri pophika chifukwa amatulutsa poizoni woopsa wotchedwa aldehyde .
Mafuta a mpendadzuwa FAQS
Q. Kodi munthu angadzore mafuta a mpendadzuwa kumaso?
KWA. Inde, mutha kupaka mafuta a mpendadzuwa kumaso. Onetsetsani kuti mukugwiritsa ntchito mitundu yosiyanasiyana ya organic ozizira. Komanso, yesani zoyezetsa zapakhungu mkati mwa mkono wanu musanatero.
Q. Kodi mafuta a mpendadzuwa ndi abwino kwa tsitsi?
KWA. Inde. Mafuta a mpendadzuwa ndi abwino kwambiri kwa mano anu. Pakani mafuta pang'ono m'manja mwanu ndikuyika ku maloko anu mofanana kuti muchepetse tsitsi louma komanso lopanda phokoso. Ndikwabwino kuletsa kugwa kwa tsitsi komanso.
Q. Kodi mafuta a mpendadzuwa ndi abwino kuposa batala?
KWA. Inde, m’malo mwa mafuta okhutiritsa monga batala ndi ghee ndi mafuta a mpendadzuwa omwe ali odzaza ndi mafuta osatha, kumapangitsa mtima wanu kukhala wathanzi.
