Kedu mmanụ a na-ekwesịghị iji rie nduku - ndị dọkịta nyere azịza

Mmanụ aki oyibo, mmanụ oliv, na mmanụ ube oyibo bụ ụfọdụ mmanụ bara uru.

Nri e ghere eghe abụghị naanị calorie dị elu, kamakwa ọ nwere nnukwu abụba trans, yabụ iri ya n'ụba nwere ike ime ka ohere nke ịrịa ọrịa obi, ọrịa shuga, ọrịa kansa, na oke ibu.

Dị ka Ụlọ Ọrụ Na-ahụ Maka Ahụ Ike Ọha na Ukraine si kwuo, otu obere nduku esiri esi (gram 100) nwere calorie 93 na gram 0 nke abụba, ebe otu ego (gram 100) nke fries French nwere calorie 319 na abụba gram 17.

Nri e ghere eghe abụghị nanị calorie dị elu, kamakwa ọ nwere ọtụtụ abụba trans, ya mere iri ha n'ụba nwere ike ime ka ọrịa obi, ọrịa shuga, ọrịa cancer na oke ibu dịkwuo elu.

Agbanyeghị, ị nwere ike nweta eriri crispy ọkacha mmasị gị n'ụzọ ndị ọzọ ka mma karịa:

• Jiri obere mmanụ na-ekpuchi elu nri ahụ wee rie ya na oven kama ighe ya nke ọma;
• iji mee ka ọkpụkpụ na-egbuke egbuke, gbakwunye ihe ndị na-egbuke egbuke n'èzí nke efere ahụ, wee rie ya na oven kama ighe na mmanụ ọkụ;
• iji mee ka anụ ahụ dị juicier, gbanye ya na bọta wee gbanye ya na oven;
• Kama ntụ ọka mgbe niile, nke na-etinye mmanụ dị ukwuu na mgwakota agwa, ị nwere ike iji ntụ ọka na-enweghị gluten, dị ka ọka ma ọ bụ osikapa.

Kedu mmanụ kacha mma maka frying poteto

Mmanụ aki oyibo, mmanụ oliv, na mmanụ ube oyibo bụ ụfọdụ mmanụ kacha mma. Mmanụ esi nri nke nwere nnukwu abụba polyunsaturated adịchaghị adịte aka ma na-etolite acrylamide na oke okpomọkụ.

Ndị a na-agụnye mmanụ canola, mmanụ bran osikapa, mmanụ mkpụrụ vaịn, mmanụ soybean, mmanụ ọka, na mmanụ sunflower Dị ka ndị ọkachamara si kwuo, ịkwesighi ighe poteto na sunflower na mmanụ abụba nke arụrụ n'ụlọ.