Mafuta a Avocado Ndiathanzi Kwambiri: Zotsatira, Kugwiritsa Ntchito ndi Kutsutsa

Zachidziwikire kuti mwadzifunsa kuti mafuta a avocado ali abwino bwanji. M'nkhaniyi tafotokoza mwachidule madera omwe angagwiritsire ntchito komanso zomwe zimayambitsa thanzi.

Mafuta a Avocado: Ntchitoyi ndiyabwino kwambiri

Aliyense amene amakonda kugwira ntchito ndi mafuta ena kukhitchini awonadi mafuta a avocado. Ndikofunika kudziwa momwe mafuta alili athanzi.

• Kwenikweni, pafupifupi mamililita 250 a mafuta a avocado amapangidwa kuchokera ku ma avocado 15 mpaka 20 atsopano. Mnofu wa avocado uli ndi mchere wambiri komanso mavitamini, zomwe zimapangitsa kuti mafutawo akhale athanzi.
• Mapeyala ndipo chifukwa chake mafuta ali ndi mavitamini A, E, D ndi K. Pakati pa mchere pali magnesium ndi calcium yambiri.
• Avocado ilinso ndi zinthu zina zambiri zakutchire komanso ma unsaturated mafuta acid. Kudya pafupipafupi kumatha kupewetsa matenda a mtima komanso kumathandizira kagayidwe kachakudya.
• Mafuta a Avocado ali ndi mawonekedwe amadzimadzi, kutanthauza kuti amatha kugwiritsidwa ntchito nthawi zonse. Onetsetsani kuti mukuwotcha pang'onopang'ono pamene mukuwotcha, apo ayi zakudya zimatha kusanduka nthunzi.
• Malo omwe angagwiritsidwe ntchito m'khitchini ndi monga kuvala kwa saladi, komanso kupanga ma dips ndi marinades kapena monga zowonjezera zamasamba okazinga mu uvuni, soups kapena mazira okazinga. Chifukwa chake mutha kungowona ngati choloweza m'malo mwa mafuta apamwamba a azitona pamagwiritsidwe ake.
• Mwachiwonekere, mafuta a avocado amatha kuchotsa mbale zambiri ndi mtundu wake wobiriwira-chikasu, koma kukoma kwa batala pang'ono kumapangitsanso kukhala koyenera kukazinga ndi kuphika.

Kuchepetsa thupi ndi mafuta a avocado - izi ndi momwe zimagwirira ntchito

Ambiri amayesetsanso kuchepetsa thupi pogwiritsa ntchito mafuta a mapeyala. Takufotokozerani mwachidule zosankha:

• Malinga ndi kafukufuku wa University of Penn State, mafuta a avocado amatha kukuthandizani kuti muchepetse thupi chifukwa cha acidity yayikulu.
• Anthu mu phunziroli adawona kuti zilakolako sizinachitike chifukwa mafutawo adatulutsa kumverera kwanthawi yayitali. Anataya 1.6 peresenti ya mafuta a m'mimba mwawo pa masabata 4 a phunzirolo, pomwe amadya supuni 3 za mafuta a avocado tsiku lililonse.
• Zoonadi, izi sizingatheke kwa aliyense. Zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi mokwanira ndizofunikira kwambiri kuti thupi likhale lolimba komanso kuti lichepetse thupi. Mafuta a avocado amatha kukhala chithandizo.

Kuyerekeza mafuta a avocado ndi mafuta a linseed ndi malangizo ogula

Ngati mukufuna kugula mafuta a avocado, ndikofunikira kuganizira zinthu zingapo. Takupangirani malangizo awa, kukuwonetsani momwe mafuta a avocado amafananira ndi mafuta a flaxseed.

• Mafuta a mapeyala sapezeka kawirikawiri m'masitolo akuluakulu. Mukhoza, mwachitsanzo, kupeza zomwe mukuyang'ana m'sitolo yapadera. Kapenanso, mutha kuyitanitsanso mafutawo pa intaneti.
• Mukamagula, onetsetsani kuti mafutawo akhala akuzizira. Mafutawa amakhala abwino kwambiri komanso amakhala ndi michere yambiri. Nthawi zambiri mumatha kupeza chizindikiritso palemba lamafuta.
• Mafuta a avocado ndi okoma kwambiri. Ndi bwino kuusunga pamalo ozizira komanso owuma kutali ndi kutentha ndi kuwala. Mukatsegulidwa, muyenera kugwiritsa ntchito mkati mwa miyezi isanu ndi umodzi.
• Mafuta a avocado ali ndi pafupifupi 12% mafuta odzaza, 70% mafuta a monounsaturated, 12% omega-6 mafuta, ndi 2% omega-3 mafuta.
• Poyerekeza, mafuta a linseed ali ndi 10% yamafuta acids ndi 21% monounsaturated fatty acids. Mafutawa alinso ndi pafupifupi 13% omega-6 ndi 56% omega-3 fatty acids.
• Poyerekeza ndi mafuta a avocado, mafuta a linseed ali ndi omega-3 fatty acids ambiri, omwe amatha kukhala ndi anti-inflammatory effect. Komabe, mafuta a linseed sayenera kugwiritsidwa ntchito pokazinga.