Kodi mwayesapo mafuta a kokonati? Mwayi udalandirapo lingaliro ili kale-likhale ngati njira yothetsera milomo yosweka ndi malekezero ong'ambika, muyenera kuyesa kuwonjezera pa dongosolo lanu lochepetsa thupi kapena ngakhale mafuta achilengedwe, opangidwa ndi zomera . Inde, mafuta ozizwitsawa akhala akukwiyitsa kwazaka zingapo tsopano ndipo pazifukwa zomveka: Mafuta abwinowa amadzaza ndi ma triglycerides apakatikati omwe amaganiziridwa kuti amapindulitsa khungu komanso kulimbikitsa thanzi la mtima ndi kagayidwe kachakudya. Izi zati, pankhani yokolola mafuta a kokonati, zimathandiza kudziwa mtundu wanji wogula komanso momwe ungagwiritsire ntchito. Chabwino, abwenzi, takhala tikukambirana za mkangano woyengedwa ndi mafuta a kokonati osayengedwa, ndipo akhoza kungosintha masewera anu a kukongola ndi mndandanda wa chakudya chamadzulo ... kapena zonse ziwiri.
Kodi mafuta a kokonati osayengedwa ndi chiyani?
Mofanana ndi mafuta onse a kokonati, mafuta osakanizidwa ndi mafuta opangidwa ndi zomera omwe amachotsedwa ku nyama ya kokonati yokhwima; chomwe chimapangitsa kuti chisasunthike ndichoti sichinakonzedwenso kamodzi kokha kuchokera ku nyama. Pachifukwa ichi, mafuta a kokonati osayengedwa - omwe nthawi zina amatchedwa mafuta a kokonati amwali - amakhala ndi fungo lokoma la kokonati ndi kukoma kwake komanso utsi wa 350 ° Fahrenheit. (Zindikirani: Ngati simukukonda kokonati, mafuta a kokonati osayengedwa mwina sangakhale pamtunda wanu.) Kutentha kwapakati, mafuta onse a kokonati osayengedwa ndi oyengedwa amakhala olimba komanso oyera, kotero simungathe kutero. zindikirani mafuta a kokonati osayengedwa powona. M'malo mwake, werengani chizindikirocho-ngati muwona mawu akuti namwali kapena ozizira, ndiye kuti mafuta a kokonati ndi osayengedwa. (Zindikirani: Sikuti mafuta onse a kokonati osayengedwa amakhala ozizira, koma mafuta onse ozizira a kokonati ndi osayengedwa.)
Kodi mafuta oyengedwa a kokonati ndi chiyani?
Ndiye tsopano mukudziwa zomwe mafuta a kokonati osayengedwa ndi chiyani, ndi chiyani chomwe chikugwirizana ndi zinthu zoyengedwa? Monga momwe mungaganizire, kusiyana kwakukulu pakati pa ziwirizi ndikuti mafuta a kokonati oyengedwa adakonzedwanso - ndipo nthawi zambiri. Njira zopangira zopangira mafuta oyengedwa a kokonati zingaphatikizepo degumming, makamaka shawa lozizira la mafuta a kokonati kuti achotse m'kamwa mwachibadwa; neutralizing, njira yomwe mafuta acids aulere amachotsedwa kuti ateteze kuopsa kwa okosijeni (ie, rancid mafuta); kuyeretsa, komwe sikumaphatikizapo bulitchi nkomwe, koma kumatheka ndi kusefa dongo; ndipo potsiriza, deodorizing, ndi pamene mafuta mkangano kuchotsa kokonati kununkhira ndi kukoma. Chabwino, ndizo zambiri, koma zonsezi zikutanthauza chiyani? Choyamba, sizinthu zonse zomwe zimatengedwa poyenga, koma kuchotsa fungo kukuchitikadi, zomwe zimatifikitsa ku kusiyana kwakukulu pakati pa mafuta a kokonati oyengedwa ndi osayengedwa: Mafuta a kokonati oyengedwa ali pafupi kwambiri ndi opanda pake komanso osanunkhiza, ili ndi utsi wokwera pang'ono wa madigiri 400 Fahrenheit. Ndizoyeneranso kudziwa kuti, ngakhale timagwirizanitsa kukonza ndi kutayika kwa zakudya, sizili choncho ndi mafuta oyengeka a kokonati. Njira yoyeretserayi ilibe mphamvu pa ma triglycerides apakatikati kapena kuchuluka kwa lauric acid ndi mafuta okhathamira pazomaliza (zambiri pamunsimu). Mwa kuyankhula kwina, palibe chifukwa choti musagwiritse ntchito mafuta oyengedwa a kokonati, makamaka ngati simuli osasamala za momwe kokonati amakondera.
Woyengedwa motsutsana ndi mafuta osayengedwa a kokonati
Pankhani ya zakudya, mafuta onse a kokonati osayengedwa komanso oyengedwa amapereka maubwino ofanana, Sheri Vettel, RD kuchokera. Institute for Integrative Nutrition , akutiuza. Zonsezi zimakhala ndi ma triglycerides apakati-mtundu wamafuta omwe angakhale osavuta kuti m'matumbo agayike ndi kuyamwa-zomwe zimakhala zopindulitsa kwa omwe ali ndi vuto lililonse la m'mimba. Lauric acid ndi mtundu umodzi wamafuta apakati apakati omwe amapezeka mu kokonati omwe ali ndi ma antimicrobial phindu, komanso amalumikizana ndi kulemera kwabwino, kukulitsa HDL (cholesterol 'yabwino'), komanso chitetezo ku matenda a Alzheimer's, ngakhale kafukufuku wotsimikizika ndi zofunika, akuwonjezera. Mwa kuyankhula kwina, mafuta onse a kokonati osayengedwa komanso oyengedwa amakhala ndi zakudya zofanana. Zikafika pamtengo, zinthu zoyengedwa zimakhala zotsika mtengo kuposa mafuta a kokonati osayengedwa. Chifukwa chake kusankha pakati pa ziwirizi kumabwera pazokonda zanu komanso zomwe mukufuna kugwiritsa ntchito mafutawo.
Momwe mungasankhire mafuta oti mugwiritse ntchito
Tiyeni tiwone njira zingapo zomwe mungagwiritsire ntchito mafuta a kokonati ( pali zambiri kuposa momwe mukuganizira ) ndi momwe mafuta osayengedwa ndi oyengedwa amawunjikira pa chilichonse.
Chisamaliro chakhungu
Monga tanenera, kokonati mafuta ndi wotchuka khungu ndi tsitsi moisturizer , koma zilibe kanthu kuti mumagwiritsa ntchito mtundu wanji? Osati kwathunthu. Monga chinthu chokongola, mafuta a kokonati osayengedwa ndi omwe amakonda kugwiritsa ntchito - chifukwa kusowa kwa kukonza kumatanthauza kuti mafuta a kokonati amasunga zonse zomwe chilengedwe chimafuna. (Ma phytonutrients ena ndi ma polyphenols amatayika pakuyenga, ndipo ngakhale kuti izi sizikhudza mtengo wa zakudya, mankhwalawa akhoza kukhala ndi phindu pa khungu.) Izi zinati, mafuta onse a kokonati oyengedwa komanso osasunthika ali ndi mphamvu yonyezimira yofanana, kachiwiri, ngati simukonda fungo la kokonati mafuta osayengedwa bwino, ndi bwino kusankha woyengedwa zosiyanasiyana m'malo.
Kuphika
Mafuta a kokonati osayengedwa bwino komanso oyengedwa bwino ndi abwino kwambiri kuphika kotero kuti mumasankha iti zimadalira mtundu wanji wa mbale yomwe mukuphika. Kukoma kosawoneka bwino kwa kokonati kumatha kuthandizira kapena kutsutsana ndi zokometsera zina mu mbale-chinachake choyenera kukumbukira chifukwa mafuta osayengedwa a kokonati amakupatsirani kukoma kwake ku chakudya chanu. Ngati mukuyang'ana mafuta ophikira osalowerera, mafuta a kokonati oyengedwa ndiye kubetcha kwanu kwabwino. Ndikwabwinoko kuphika kutentha kwambiri, chifukwa cha utsi wake wokwera.
Kuphika
Zomwezo zimagwiranso ntchito ndi kuphika monga kuphika-kutanthauza kuti kukoma kokonati pang'ono kungagwire ntchito ndi zomwe mukupanga. Mosiyana ndi kuphika, utsi wa utsi si chinthu chofunika kwambiri pophika: Mafuta a kokonati osatsukidwa sadzasuta kapena kuwotcha akagwiritsidwa ntchito ngati chophika, ngakhale mu uvuni wotentha (ie, pamwamba pa madigiri 350 Fahrenheit).
Thanzi
Monga tanenera kale, mafuta onse a kokonati oyengedwa komanso osayengedwa ali ndi zakudya zofanana. Ngati mumagwiritsa ntchito mafuta a kokonati kuti mukhale ndi thanzi labwino, njira iliyonse idzapereka katunduyo.
Pansi Pansi
Kotero, chotsatira ndi chiyani? Mafuta a kokonati oyengedwa komanso osayengedwa ali ndi phindu pa thupi lanu ndi khungu lanu. Chinthu chachikulu chomwe muyenera kukumbukira ndi chakuti mafuta ophikira osakanizidwa amakhala ndi kokonati yamphamvu kwambiri kusiyana ndi osalowerera ndale, woyengedwa bwino, ndi stovetop kuphika kotsiriza kumakhala bwino chifukwa utsi wake wapamwamba umatanthauza kuti ukhoza kutentha.
Zogwirizana: 15 Zodabwitsa Zogwiritsa Ntchito Mafuta a Kokonati
