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Mafuta ophika amatenga gawo limodzi mwazinthu zonse zophikira ndipo zimathandizira kutulutsa kukoma ndi kapangidwe kazakudya. Kuyambira pakuchepetsa, kuwotcha mpaka kukazinga ndi kuphika, mafuta ophikira amatenga gawo lofunikira munjira zosiyanasiyana zophikira.
Mafuta ophika amathandizanso pa chakudya cha anthu. Ndi gwero labwino la nyimbo zamafuta omwe amatenga gawo lofunikira popewa matenda, kulimbikitsa kugwira ntchito kwa ubongo, kuthandizira kukula ndi kukula kwa mluza wa munthu ndikupewa kutupa [1] .
Mafuta acids amagawika m'magulu anayi odzaza (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) ndi mafuta amafuta. Mafuta amcherewa amapezeka m'mafuta a masamba [ziwiri] .
Mafuta azamasamba amachokera kuzitsime zomwe zimaphatikizidwa ndi chiponde, canola, soya, mpendadzuwa, sesame, grapeseed, olive, palm, coconut, chimanga ndi mafuta a avocado, kungotchulapo ochepa [1] . Ena mwa mafuta ophikawa ali ndi mafuta ochulukirapo omwe amafunika kuwadyetsa pang'ono.
Ndiye mafuta ophika ati ndi abwino? Zimatengera mtundu wophika womwe mukuchita, utsi wamafuta ophikira ndi mafuta omwe amapezeka mu mafuta ophikira.
Utsi ndi kutentha komwe mafuta amawotcha ndikusuta. Mafuta omwe amakhala ndi utsi wokwanira ndi abwino kuti azikazinga kwambiri, pomwe mafuta omwe ali ndi utsi wotsika pansi pa 200 digiri Celsius ndiabwino kuti aziziziritsa pang'ono [ziwiri] . Kuchepetsa mafuta kupitirira utsi wawo kumataya kukoma ndipo kumawerengedwa kuti kumawononga thanzi.
Werengani apa kuti mudziwe mafuta ophika omwe angakuthandizeni kukhala athanzi komanso omwe ayenera kudyedwa pang'ono.
Mafuta Ophika Abwino Kwathanzi
1. Mafuta a maolivi
Mafuta a azitona ndi omwe amapangira zakudya za ku Mediterranean. Ili ndi mankhwala ambiri a phenolic ndipo imakhala ndi pafupifupi 72.961 g monounsaturated fatty acids, 13.808g saturated fatty acids ndi 10.523 g polyunsaturated fatty acids [3] .
Kugwiritsa ntchito mafuta a maolivi, makamaka maolivi osapitirira namwali kungathandize kuchepetsa matenda amtima ndi kufa kwa anthu omwe ali pachiwopsezo chachikulu cha matenda amtima [4] .
• Mafuta a maolivi osapezekanso amakhala ndi utsi wokwana 191 digiri Celsius, omwe atha kugwiritsidwa ntchito poyikira mosaya.
2. Mafuta a Sesame
Malinga ndi kafukufuku, nthangala za zitsamba zimakhala ndi 50 mpaka 60% yamafuta omwe amadzaza mafuta a polyunsaturated acid, antioxidants, sesamin, sesamolin ndi tocopherol homologues. Mafuta a mafuta omwe amapezeka mu sesame mafuta ndi 35-50% ya linoleic acid, 35-50% ya oleic acid, ndi 7% peresenti ya palmitic acid ndi 3.5-6% ya stearic acid kuchuluka kwa linolenic acid [5] .
Mafuta a Sesame ali ndi michere yambiri komanso ma antioxidants. Amadziwika kuti ali ndi antihypertensive komanso anticarcinogenic [6] . Kugwiritsa ntchito mafuta a sesame kumachepetsa mafuta acid m'chiwindi ndikuchepetsa ma seramu cholesterol.
• Mafuta a Sesame amagwiritsidwa ntchito pozama kwambiri. Mafuta a sesame oyeretsedwa amakhala ndi utsi wokwera kwambiri kuposa mafuta a sesame osatsimikizika.
3. Mafuta a mpendadzuwa
Mafuta a mpendadzuwa samakhala ndi mbali zina ndipo ndi owala. 100 g ya mafuta a mpendadzuwa ali ndi 19.5 g monounsaturated fatty acids, 65.7 g polyunsaturated fatty acids ndi 10.3 g wamafuta ambiri [7] .
Mafuta a mpendadzuwa angathandize kuchepetsa cholesterol ndi LDL (zoipa) cholesterol komanso kuwonjezera cholesterol ya HDL, malinga ndi kafukufuku [8] .
• Mpendadzuwa amakhala ndi utsi wokwanira ndipo amagwiritsidwa ntchito pophika ndi kutentha kwambiri.
4. Mafuta a soya
Mafuta a soya amakhala ndi 7 mpaka 10% ya palmitic acid, 2 mpaka 5% ya stearic acid, 1 mpaka 3% ya arachidic acid, 22 mpaka 30% ya oleic acid, 50 mpaka 60% ya linoleic acid, ndi 5 mpaka 9% ya linolenic acid . Mafuta a soya ali ndi ma polyunsaturated fatty acids omwe angathandize kuchepetsa mafuta a seramu, potero amachepetsa chiopsezo cha matenda amtima [9] .
• Mafuta a soya amakhala ndi utsi wokwanira womwe umapangitsa kuti ukhale woyaka kwambiri.
5. Safflower mafuta
100 g ya mafuta osungunuka ali ndi 7.14 g wamafuta ambiri, 78.57 g monounsaturated mafuta ndi 14.29 g polyunsaturated mafuta [10] .
Kafukufuku adawonetsa kuti azimayi onenepa kwambiri omwe amatha kutha msinkhu omwe ali ndi matenda a shuga amtundu wa 2 adachepetsa kwambiri kutupa, milomo yamagazi ndi milingo ya shuga atadya mafuta okwanira 8 g tsiku lililonse [khumi ndi chimodzi] .
• Mafuta a safflower amakhala ndi utsi wokwanira womwe umawerengedwa kuti ndi wabwino pakuphika kotentha.
6. Mafuta a peyala
Mafuta a avocado amakhala ndi 16.4% mafuta okhathamira, 67.8% monounsaturated fatty acids ndi 15.2% yama polyunsaturated fatty acids.
Kafukufuku adawonetsa kuti achikulire 13 athanzi omwe nthawi zonse amadya zakudya zopatsa thanzi komanso zamadzimadzi amachotsa batala ndi mafuta a avocado masiku asanu ndi limodzi, zomwe zidapangitsa kuti insulin, shuga wamagazi, cholesterol chonse, LDL cholesterol komanso triglycerides zisinthe [12] .
• Mafuta a avocado amakhala ndi utsi wokwanira ndipo amatha kugwiritsidwa ntchito popukuta, kukazinga, kuphika ndi kusoka.
7. Mafuta a chiponde
Mtedza mafuta ndi kukoma nutty ndi fungo. Mafuta a chiponde amagwiritsidwa ntchito kwambiri ku Chinese, South Asia ndi kumwera chakum'mawa kwa Asia. Mafuta 100 a chiponde ali ndi mafuta odzaza 16.9 g, 46.2 g mafuta opangidwa ndi monounsaturated ndi 32 g mafuta a polyunsaturated [13] .
Mafuta a chiponde ali ndi ma phytosterol ambiri omwe amalepheretsa kuyamwa kwa mafuta m'zakudya, kutupa pang'ono ndikuletsa kukula kwa mapapo, m'mimba, ovarian, colon, m'mawere ndi m'mawere [14] .
• Ili ndi utsi wokwanira 229.4 digiri Celsius yomwe ndi yabwino pazakudya kozama.
8. Mafuta a canola
100 g yamafuta a canola ali ndi 7.14 g wamafuta, 64.29 g monounsaturated mafuta ndi 28.57 g polyunsaturated mafuta [khumi ndi zisanu] . Kafukufuku wasonyeza kuti mafuta a canola amatha kutsitsa cholesterol chonse komanso LDL cholesterol, kuwonjezera mavitamini E ndikuwonjezera mphamvu ya insulin kuposa mafuta ena [16] .
• Mafuta a Canola amakhala ndi utsi wokwanira, womwe ndi woyenera kuphika kotentha kwambiri.
Chithunzi chazithunzi: Healthline
9. Mafuta a chimanga
Mafuta a chimanga oyeretsedwa ali ndi 59% yamafuta a polyunsaturated, 24% monounsaturated mafuta ndi 13% mafuta okhuta. Ali ndi vitamini E wambiri omwe amateteza ku rocidity. Mafuta a chimanga ali ndi asidi ambiri a linoleic acid, omwe ndi polyunsaturated fatty acid omwe amalimbitsa thanzi la khungu komanso zothandizira pakugwiritsa ntchito bwino ma cell a cell ndi chitetezo chamthupi. Kugwiritsa ntchito mafuta a chimanga kumathandizira kutsitsa cholesterol cha LDL chifukwa chakupezeka kwa mafuta a polyunsaturated acids [17] .
• Mafuta a chimanga amakhala ndi utsi wambiri ndipo atha kugwiritsidwa ntchito pozinga kwambiri.
Gwero lazithunzi: hfimarketplace
Kuphika Mafuta Kuti Mugwiritse Moyenera
1. Mafuta a kokonati
Mafuta a coconut amagwiritsidwa ntchito ngati mafuta odyera m'makampani azakudya ndipo pakhala pali ndemanga zosakanikirana pakugwiritsa ntchito mafuta a coconut kuphika. Kafukufuku wina akuwonetsa kuti mafuta a kokonati sagonjetsedwa ndi makutidwe ndi okosijeni komanso kupangika kwa polymerization, zomwe zimapangitsa mafuta oyenera kuphika. Mafuta osakonzedwa bwino a kokonati amakhala ndi fodya wochepa kwambiri wa 177 digiri Celsius zomwe zikutanthauza kuti ndibwino kuti munthu azigwiritsa ntchito kamodzi osazinga.
Mafuta a kokonati ali ndi mafuta okhathamira omwe ali pafupifupi 92% ndipo mafuta amtunduwu amayenera kudyedwa pang'ono popeza kafukufuku wasonyeza kuti kudya mafuta ochulukirapo kumatha kuwonjezera chiopsezo cha matenda amtima [18] , [19] , [makumi awiri] .
Kafukufuku wina wopangidwa ndi ophunzira 32 athanzi omwe amadya 15 ml ya mafuta a kokonati namwali tsiku lililonse kwa milungu isanu ndi itatu adalumikizidwa ndikuwonjezeka kwa cholesterol ya HDL. Komabe, maphunziro owonjezera amafunikira pakati pa odwala omwe ali ndi HDL cholesterol yocheperako omwe amafunika kuwonjezera ma cholesterol awo a HDL [makumi awiri ndi mphambu imodzi] .
2. Mafuta a kanjedza
Malinga ndi American Heart Association, mafuta amanjedza ali ndi mafuta ambiri, [22] zomwe ziyenera kudyedwa pang'ono. 100 g wamafuta a mgwalangwa ali ndi 49.3 g wamafuta okhathamira, 37 g monounsaturated mafuta ndi 9.3 g polyunsaturated mafuta [2. 3] .
Malangizo Ogwiritsira Ntchito Mafuta Ophikira
• Pewani mafuta aliwonse ophikira kuti musawotcheke.
• Musagwiritse ntchito mafuta ophikira omwe amanunkha.
• Musagwiritsenso ntchito kapena kuphika mafuta ophikira.
• Gulani mafuta ophikira ndikuwasunga m'malo amdima ozizira.
Kumaliza ...
Malinga ndi American Heart Association, sinthanitsani mafuta oyipa ngati mafuta odzaza ndi mafuta athanzi monga monounsaturated ndi polyunsaturated mafuta chifukwa ali abwino pamtima panu. Chifukwa chake, sankhani mafuta ophikira athanzi pophika zakudya monga safflower, mpendadzuwa, chiponde, peyala ndi maolivi. Idyani mafuta a kokonati ndi mafuta akanjedza pang'ono chifukwa ali ndi mafuta ochulukirapo.
