Mafuta Athanzi Kwambiri: Apamwamba 7 Ndi Zomwe Muyenera Kuziyang'anira

Ndithudi mudadzifunsa kale kuti ndi mafuta ati omwe amaonedwa kuti ndi athanzi. Mafuta ena amadziwika kuti ndi abwino kwambiri. Takupangirani mitundu isanu ndi iwiri yamafuta osiyanasiyana.

Pamwamba 7: Mafuta abwino kwambiri

Mafuta ndi ofunika kwambiri kwa thupi. Mwachitsanzo, amawathandiza kuyamwa mavitamini osungunuka mafuta, kupereka mphamvu, ndi kuthandizira kupanga mahomoni. Mafuta athanzi amadziwika ndi mavitamini ndi michere yathanzi komanso ma unsaturated mafuta acids ambiri.

• Malinga ndi DGE, mafuta a rapeseed ndi amodzi mwamafuta abwino kwambiri. Chifukwa cha ichi ndi chakuti ali ndi gawo lalikulu kwambiri la thanzi, monounsaturated mafuta acids. Lilinso ndi vitamini E wambiri.
• Mafuta ena omwe amadziwika kuti ndi abwino kwambiri ndi mafuta a linseed. Izi zimakhala ndi omega-3 fatty acids, zomwe zimathandiza kwambiri kuti ubongo wathu uzigwira ntchito komanso masomphenya.
• Mafuta a Walnut ndi mafuta omwe amakhalanso ndi mafuta ambiri omwe ali ndi thanzi labwino. Monga mafuta a flaxseed, ali ndi omega-3 fatty acids, omwe amapangitsa mafuta kukhala amodzi mwamafuta athanzi.
• Mafuta a azitona amatsimikiziranso za thanzi. Amanenedwa kuti ali ndi antioxidant kwambiri. Chigawo cha unsaturated mafuta acids mu mafuta a azitona chimakhalanso chokwera kwambiri.
• Mafuta ena abwino kwambiri ndi mafuta a hemp. Amapezekanso nthawi zambiri pansi pa dzina lakuti "mafuta ambewu ya hemp". Izi zilinso ndi zinthu zambiri zathanzi zamasamba, mchere, ndi mavitamini.
• Ndi kuchuluka kwa vitamini E ndi vitamini K, mafuta a mpendadzuwa amakhalanso okhutiritsa. Ilinso ndi mafuta ambiri a polyunsaturated mafuta acids.
• Mafuta a mtedza ndi amodzi mwa mafuta abwino kwambiri. Mafutawa ali ndi mafuta ambiri a poly ndi monounsaturated mafuta acids komanso kuchuluka kwa mavitamini E, B2, K, ndi D.

Muyenera kulabadira izi pogula mafuta

Ngati mukugula imodzi mwamafuta omwe aperekedwa, muyenera kuganizira zinthu zingapo:

• Mafuta oziziritsa kapena achilengedwe nthawi zambiri amakhala athanzi. Chifukwa cha izi ndi chophweka: pamene kutentha, zakudya zofunika ndi mavitamini nthawi zambiri zimatayika. Ngati mafuta akuzizira, zakudya zonse zimasungidwa panthawi yopanga.
• Nthawi zonse samalani zomwe mafuta ali oyenera. Ngakhale mafuta ena, monga mafuta a canola, ndi abwino kukazinga, mafuta ena sagonjetsedwa ndi kutentha. Izi ziyenera kugwiritsidwa ntchito ngati mafuta opangira saladi, pa nsomba kapena masamba.
• Mafuta amasiyananso kwambiri ndi kukoma. Mafuta achilengedwe nthawi zambiri amakhala ndi kukoma kwakukulu komanso kununkhira kokwanira, chifukwa chake muyenera kudziwa nthawi zonse kuti ndi mafuta ati omwe ali oyenera mbale yanu.
• Pogula mafuta, ndi bwino kuyang'ana mafuta achilengedwe. Izi zikutanthauza kuti mbewu zomwe zili mumafuta zakula pogwiritsa ntchito njira zoyendetsera ulimi wa organic. Mwanjira imeneyi, mutha kukhala otsimikiza kuti palibe mankhwala ophera tizilombo kapena ofanana omwe agwiritsidwa ntchito. Mutha kuzindikira mafutawo ndi chisindikizo cha organic.