Mafuta 8 Abwino Kwambiri a Mtedza

Mafuta a mtedza amakondedwa kwambiri chifukwa cha utsi wake wokwera.

Koma poyang'ana m'malo mwa peanut butter, zifukwa zitha kukhala zambiri, monga:

• Ndinu matupi a mtedza
• Zambiri za omega-6
• Nthawi zina amakhala ndi oxidation.

Kotero, ndi chiyani chomwe chingakhale choloweza mmalo mwa mafuta a mtedza kapena njira ina yomwe mungagwiritse ntchito popanda kupereka fungo lokoma, zotsatira za utsi, kukoma ndi ubwino wa thanzi la mafuta a mtedza?

Nawa ambiri aiwo:

M'malo mwa Mafuta a Peanut:

Mukafunika kusintha chopangiracho, cholowa mmalo mwa mafuta a mtedza ndi mafuta a sesame, chifukwa amagawana kukoma kwa mtedza wofanana.

Komabe, sesame ilibe katundu wophikira wofanana; Muyenera kugwiritsa ntchito mpendadzuwa, mphesa kapena canola mafuta. (M'malo mwa Mafuta a Mtedza)

Nazi njira zina zonse zomwe zafotokozedwa mwatsatanetsatane:

1. Mafuta a mpendadzuwa

Mafuta a mpendadzuwa ndi abwino m'malo mwa mafuta a mtedza chifukwa alibe mafuta komanso amakhala ndi oleic acid wambiri.

Oleic acid ndi monounsaturated omega-6 fatty acid yomwe imathandizira kuchepetsa cholesterol ndi index ya glycemic.

Ndiwonso mafuta omwe amagwiritsidwa ntchito kwambiri padziko lonse lapansi chifukwa chokhala ndi alumali yayitali. Zina mwazabwino zambiri zomwe zimapatsa thanzi ndi oleic acid, zero mafuta, ndi vitamini E.

Utsi wa mpendadzuwa ndi chifukwa china chomwe chimaganiziridwa kuti chimalowa m'malo mwa mafuta a mtedza, omwe ndi pafupifupi 232 ° C. (M'malo mwa Mafuta a Mtedza)

Monga mafuta a mtedza, pali mitundu iwiri, Refined ndi Cold pressed.

Yoyeretsedwa ndi yomwe timakonda kugwiritsa ntchito kunyumba. Ndi mtundu wachikasu.

Cold pressed ndi mtundu wa amber ndipo imakhala ndi kukoma pang'ono.

• Mafuta a mtedza m'malo mokazinga
• Amagwiritsidwa ntchito kwambiri pophika buledi kuchokera ku thireyi zophikira kuti azigwiritsidwa ntchito ngati choloweza mmalo mwa batala (M'malo mwa Mafuta a Peanut)

Ubwino wosinthana mtedza ndi mafuta a mpendadzuwa:

• Mankhwala a carotenoid (0.7mg/kg) amathandizira kuchepetsa chiopsezo cha khansa.
• Chifukwa cha vitamini E, imalepheretsa mphumu, imalimbana ndi ma free radicals komanso imathandizira thanzi la mtima.

zofooka:

Arthritis Foundation yawulula izi mafuta a mpendadzuwa angayambitse kutupa ndi kupweteka kwa mafupa chifukwa cha omega-6s mmenemo. (M'malo mwa Mafuta a Mtedza)

2. Mafuta a Canola

Monga momwe mungasinthire mafuta a mtedza, ili ndiye yankho labwino kwambiri pafunso lanu.

Ndi njira yabwino yosinthira mafuta a mtedza wokhala ndi mapindu ambiri azaumoyo. Ili ndi Omega-3 yofunikira yomwe imapezeka mu nsomba ndi Lenolied acid omega-6. (Cholowa Mmalo mwa Mafuta a Mtedza)

Ndizopindulitsa kwambiri kuzigwiritsira ntchito popanda kutentha, chifukwa zimasunga mafuta ambiri omwe ali oyenerera kayendedwe ka magazi.

Kupatula kukhala ndi kutentha kwautsi kwa 204 ° C, kununkhira kwake sikolimba.

mpendadzuwa wamafuta ambiri komanso mpendadzuwa woyengedwa pang'ono atha kugwiritsidwa ntchito m'malo mwa mafuta a mtedza. (M'malo mwa Mafuta a Mtedza)

Gwiritsani ntchito bwino:

• Grill chifukwa cha utsi wambiri
• Amagwiritsidwa ntchito pophika buledi chifukwa cha kukoma kwake kochepa
• kuvala saladi
• Mafuta a mtedza wabwino kwambiri m'malo mwa Turkey

Ubwino wolowa m'malo mwa Mafuta a Peanut ndi Mafuta a Canola:

• Lili ndi ma phytosterol ambiri omwe amachepetsa kuyamwa kwa cholesterol
• Lili ndi vitamini E yambiri, yomwe imateteza thupi ku zowonongeka zowonongeka, matenda a mtima ndi khansa.
• Lili ndi mafuta ochepa kwambiri a trans kapena saturated, omwe nthawi zambiri amatchedwa mafuta oyipa.
• mlingo wotsika wa cholesterol
• Lili ndi mafuta abwino monga Omega-3 ndi linolenic acid. Zonsezi zimathandiza kupewa matenda ena okhudzana ndi mtima ndi sitiroko pochepetsa cholesterol yoyipa. (M'malo mwa Mafuta a Mtedza)

zofooka:

• Chifukwa mafuta ambiri a canola amasinthidwa chibadwa, kafukufuku wa 2011 adawonetsa kuti amatha kuwononga chiwindi ndi impso.
• Anthu omwe amagwiritsa ntchito mafuta a canola nthawi zonse amakhala ndi vuto la kuthamanga kwa magazi komanso chiopsezo cha sitiroko komanso amakhala ndi moyo waufupi.
• Canola ikhoza kupangitsa nembanemba ya maselo ofiira kukhala osalimba. (M'malo mwa Mafuta a Mtedza)

3. Mafuta a Safflower

Mafutawa, omwe amatengedwa ku njere za safflower, amawakonda kwambiri m'malo mwa mafuta a mtedza chifukwa cha utsi wake wokwera kwambiri, womwe ndi 266°C.

Mafutawo ndi opanda mtundu, achikasu ndipo samazizira nyengo yozizira. Komanso m'malo masamba mafuta.

Ma safflowers apamwamba kwambiri a linoleic komanso oleic apamwamba amapezeka pamalonda.

Mafuta a polyunsaturated amapezeka kwambiri m'mitundu yambiri ya linoleic, pamene mafuta a monounsaturated amapezeka kwambiri mu safflower. (M'malo mwa Mafuta a Mtedza)

Gwiritsani ntchito njira ina iyi:

• Frying ndi sautéing
• Mafuta a mtedza wabwino m'malo mwa nkhuku yokazinga kwambiri ya Turkey
• Itha kugwiritsidwanso ntchito ngati m'malo mwa mafuta a azitona chifukwa cha fungo lake lopepuka.
• Kusiyanitsa kwakukulu kwa linoleic kumagwiritsidwa ntchito popanga saladi

Ubwino wa Mafuta a Safflower

• Kuwongolera shuga m'magazi, thanzi la mtima komanso kuchepa kwa kutupa
• Imatsitsimula khungu louma komanso lotupa
• Zotetezedwa kuti ziphike pa kutentha kwambiri (Mmalo mwa Mafuta a Peanut)

zofooka:

• Ngati mafuta a safflower adyedwa kwambiri kuposa momwe amayenera kutengedwa tsiku ndi tsiku, amatha kuchepetsa kuthamanga kwa magazi mwa kuchepetsa kuthamanga kwa magazi.

4. Mafuta a Mphesa

Mafuta a mphesa ndi njira ina yodziwika bwino m'malo mwa mafuta a mtedza chifukwa cha utsi wake wambiri. Ndi chinthu chongochitika pakupanga vinyo.

Wolemera mu omega-6 ndi omega-9 komanso wopanda cholesterol wokhala ndi utsi wa 205 ° C, mafuta ambewu ya mphesa ndiye njira yabwino kwambiri kuposa mafuta a mtedza. (M'malo mwa Mafuta a Mtedza)

Komabe, mafuta amphesa, monga mafuta owonjezera a azitona, ndi okwera mtengo ndipo savomerezedwa kuti azikazinga mozama. Koma mungagwiritse ntchito:

• Kuwotcha, kuwotcha ndi kuphika nyama
• Kuwotcha masamba, wofatsa kukoma
• Mafuta a mtedza wabwino kwambiri m'malo mwa saladi kuvala

ubwino:

• Imalimbitsa chitetezo chamthupi chifukwa ndi gwero labwino la vitamini E.
• Imathandiza kulimbana ndi ma free radicals ndikusintha khungu lanu
• Mbeu ya mphesa imathandizanso thanzi la tsitsi chifukwa cha linolenic acid yomwe ili nayo.
• Amagwiritsidwa ntchito kwambiri mu aromatherapy

kuipa:

• Mbeu ya mphesa imatengedwa kuti ndiyotetezeka kwambiri kuposa mafuta ena. Komabe, anthu omwe amadwala mphesa asamagwiritse ntchito.

5. Mafuta a Walnut

Mafuta okoma kwambiri a mtedza ndi Walnut Mafuta. Mafuta a Walnut amapezeka mwa kuyanika ndi kuzizira ma walnuts.

Ndiwowoneka bwino kwambiri kuposa mafuta ena ndipo amanunkhira bwino. Mitundu yoziziritsa komanso yoyeretsedwa, makamaka yozizira, ndiyokwera mtengo kwambiri.

Gwiritsani ntchito mafuta a mtedza m'malo mwa mafuta a mtedza:

• malonda okongola
• onjezerani nkhuku, nsomba, pasitala, ndi saladi

ubwino:

• Mafuta a Walnut ali ndi mavitamini ofunikira monga B1, B2, B3, C, ndi E
• Imathandiza kuchotsa makwinya
• Olemera mu antioxidants
• Amateteza Tsitsi
• Amalimbana ndi Dandruff
• Amachepetsa matenda okhudzana ndi mtima

kuipa:

• Imamva kuwawa ikakhudzidwa ndi kutentha kwambiri

6. Mafuta a Almond

Kuphatikiza pa kukhala m'malo mwa mafuta a kokonati, mafuta a amondi ndi m'malo mwa mafuta a mtedza, omwe ali ndi mafuta ambiri a monounsaturated ndi vitamini E.

Nthawi zambiri amagwiritsidwa ntchito mu sauces chifukwa cha kukoma kwake ndi chikhalidwe chake, chomwe ndi mtedza. Monga mafuta ena, amapezeka m'mitundu iwiri: Mafuta Oyeretsedwa ndi Cold Pressed Almond.

Amagwiritsa ntchito:

• Kwa matenda a khungu monga psoriasis ndi eczema

ubwino:

• Zatsimikiziridwa kuti ndi moisturizer yabwino kwambiri pakhungu ndi tsitsi ndipo imateteza khungu kuti lisawonongeke ndi dzuwa.
• Mafuta acids mu mafuta a amondi amasungunula mafuta ochulukirapo pakhungu.
• Retinoid mu mafuta a amondi amawongolera khungu lonse
• Imathandiza kukhalabe wathanzi kulemera
• Amathandizira thanzi la mtima, shuga m'magazi komanso amalimbana ndi ma free radicals

Kuipa kwa Mafuta a Almond

• Kuigwiritsa ntchito pokazinga kwambiri kungawononge thanzi lake.
• Kukoma kwa mtedza wamphamvu kumatha kuwononga kukoma kwa chakudya chomwe amakazinga.

7. Mafuta a masamba

Mafuta a mtedza ndi m'malo mwa mafuta a masamba ndipo mosemphanitsa. Mafuta a masamba ndi njira yotsika mtengo kwambiri yogwiritsira ntchito ngati m'malo mwa mafuta a mtedza.

Mafuta a masamba amachokera ku chomera chilichonse chapadera kapena chochokera ku kanjedza, canola, chimanga, ndi zina zotero. Zingakhale zosakaniza zamasamba osiyanasiyana, monga

Chifukwa chake, kuchuluka kwamafuta okhathamira, osasunthika sikungaganizidwe kuti ndi mafuta awa.

Gwiritsani ntchito:

• Amagwiritsidwa ntchito kwambiri powotcha kwambiri komanso kuphika kutentha kwambiri

ubwino

• Kukhala ndi utsi wa 220 ° C kumatanthauza kuti ndikoyenera kukazinga mozama.

kuipa

• Osati chisankho chabwino

8. Mafuta a Chimanga

Mafuta a chimanga, omwe amatchedwanso mafuta a chimanga, ndi amodzi mwa njira zotsika mtengo komanso zopatsa thanzi kwambiri zamafuta a mtedza. Monga mafuta a mtedza, ilinso ndi malo osuta kwambiri, 232 ° C.

Mafuta amapezedwa ndi njira yachikhalidwe. Izi zimachitika pokanikizira nyongolosi ya chimanga ndi hexane ndikuichotsa. Itha kupezekanso ku nsonga za chimanga kapena ulusi wa chimanga.

Imapezeka mosavuta padziko lonse lapansi. Mafuta a chimanga ofanana ndi okwanira kusintha mafuta a mtedza. Komabe, akatswiri samalimbikitsa kugwiritsa ntchito kwambiri, chifukwa ali ndi mafuta ambiri a polyunsaturated.

Ntchito zonse:

• Kuphika, kuphika kwambiri,
• Kuphika, kuphika ndi kuphika saladi
• Mu kupanga margarine

ubwino:

• Ma antioxidants ndi tocopherols mumafuta a chimanga amachiritsa khungu ndikumenyana zina zapakhungu.
• Lili ndi pafupifupi 13% ya tsiku lililonse la vitamini E, antioxidant wamphamvu yemwe amalimbana ndi ma free radicals.
• Ili ndi gawo lolinganiza mulingo wa cholesterol.
• Zili ndi phytosterols, cholesterol yochokera ku zomera, zotsutsana ndi kutupa komanso zimachepetsa chiopsezo cha khansa zina, matenda a mtima ndi mtundu wa shuga wa 2.

kuipa:

• Chiŵerengero chosagwirizana kwambiri cha omega-3 mpaka omega-6 mu mafuta a chimanga chimawonjezera mwayi wa khansa ya m'mawere ndi prostate.

Kutsiliza

Zoposa zisanu ndi zitatu zomwe mungasankhe zilipo pankhani yosintha mafuta a mtedza.

Uwu si mndandanda wathunthu; chifukwa ndi machesi oyandikira kwambiri.

Njira zina ndikugwiritsa ntchito mafuta a avocado m'malo mwa mafuta a mtedza; Osati m'zakudya zonse, koma popeza onse ndi mafuta opepuka, mutha kugwiritsa ntchito batala la peanut ngati zokutira pad thai.

Mafuta ena a mtedza, monga mafuta a azitona, sakuphatikizidwa pamndandandawo chifukwa siwoyenera kuphika kwambiri komanso kutentha kwambiri.

Njira zina zomwe tatchulazi, mutha kugwiritsa ntchito popanda nkhawa.

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