Mwina, mutamva mawu akuti "mafuta a kulemera kwa thupi", mudzaganiza kuti dziko lasokonekera. Mafuta ndi kuchepa, chabwino, kodi sizomveka? Koma ndiwe apo, ukhoza kulemera kwambiri ndi mafuta. Ndipo tsopano tikuuzani chifukwa chake n'zotheka komanso momwe mungagwiritsire ntchito mafuta a maolivi kuti mukwaniritse zomwe mukufuna.
Mafuta a maolivi
Mafuta a maolivi ali ndi zinthu zambiri zothandiza, zomwe zimakhala zovuta kuchepetsa kuchuluka kwa "cholesterol". Ndipo zonse chifukwa cha mafuta okwera mafuta odzola. Koma izi ndi mafuta, munganene kuti zingathandize bwanji kuchepetsa thupi? Funso limeneli linayambika ngakhale asanakhale asayansi, ndipo iwo, popanda kuganiza mobwerezabwereza, anachita maphunziro oyenera. Zinaoneka kuti kumwa kwa mafuta monounsaturated kumachepetsa kwambiri chilakolako. Zakudya zokhala ndi mafuta ngati amenewa zimakhala zogwira mtima kwambiri kuposa zakudya zopanda mafuta. Choncho kugwiritsa ntchito mafuta a maolivi kulemera kumakhala koyenera ndipo kumapereka zotsatira zabwino. Komanso, asayansi amakhulupirira kuti ngakhale pokhapokha kulimbikira thupi ndi zoletsedwa mwapadera mu chakudya, n'zotheka kukwaniritsa kulemera kwake mwa kuika mafuta onse mu zakudya ndi monounsaturated.
Chabwino, kupatula kulemera kwa thupi, kumwa mafuta nthawi zonse kumapatsa thupi lanu mabonasi abwino kwambiri. Mwachitsanzo, mavitamini E omwe ali ndi mafuta ambiri, amathandiza khungu kusunga achinyamata ndi kukongola, ndipo misomali ndi tsitsi zidzalimba. Koma mafuta a maolivi ali ndi mavitamini A, D, K ndi othandiza. Pakati pa mapetowa, oleic ndi osiyana kwambiri, chifukwa amachepetsa chilakolako cha chakudya ndipo amathandiza anthu kulemera. Kuonjezera apo, sizinthu zonse zothandiza za oleic acid zomwe zaphunziridwa. Malingana ndi buku lina, limatha kuchepetsa chiopsezo chokhala ndi khansa ya khansa. Kawirikawiri, pogwiritsa ntchito mafuta a kulemera kwake, simungathe kuchotsa masentimita owonjezera, komanso kuti muwone bwino.
Kodi mungatenge bwanji maolivi?
N'zachidziwikire kuti kuti mupeze zotsatira zoyenera muyenera kudziwa momwe mungagwiritsire ntchito mafuta a azitona, chabwino, musamamwe madzi m'malo mwa tiyi. Ayi, simukusowa kumwa mochuluka. Pofuna kutaya thupi, zidzatengedwa pamimba yopanda kanthu pa supuni ya mafuta, monga mankhwala - bwino, osati onse amakonda kukoma kwa batala. Ngakhale, chifukwa cha kukongola ndipo akhoza kulekerera. Ndibwino kuti mutenge mafuta odzola (tomato wofiira, mayonesi) ndi mafuta. Mwina, choyamba mudzaze saladi yanu yamtengo wapatali ndi nkhaka ndi phwetekere ndi mafuta m'malo mwa kirimu wowawasa zikhale zosazolowereka, koma pakapita nthawi, kuvala koteroko kumawoneka kokoma kwambiri kwa inu. Ndipo komabe mungapeze zakudya zambiri zokoma (ndi saladi, kuphatikizapo) mafuta a maolivi. Kotero kuikidwa kwa mankhwalawa mu zakudya sikudzakhala zopweteka kwambiri, kusiyana ndi kupereka gawo limodzi la chakudya. Eya, ngati palibe mphamvu yakusiya sangweji ndi batala, ndiye kuti mungayese kupanga chakudya ichi. Kuti tichite zimenezi,
Ndi malangizo ena othandiza
Popeza mafuta a azitona sizodziwika bwino kwa aliyense, ndibwino kuti tizinena za kusunga mwatsatanetsatane. Zakudya zabwino za maolivi ndi botolo la galasi la magalasi amdima, zida za pulasitiki sizofunikira. Sungani mafuta m'malo ozizira ndi amdima, firiji idzachita. Nthawi yoyamba, mutachotsa mafuta mufiriji ndikuwona kuti yayamba kusasinthasintha ndi kununkhiza, musawopsyeze, izo zonse zimabwerera mwamsanga pamene mafuta akuwotcha. Timagwiritsa ntchito mawuwa, mawu akuti "wofatsa" ndi "kuwala" amasonyeza kukula kwa mafuta, osati mafuta ake. Mawu akuti "namwali" ndi "atsikana owonjezera" amatanthawuza kuti mafutawa sangathe kuvutikira, choncho simukusowa kanthu kena kachangu. Mafuta a mafuta a maolivi ndi miyezi isanu ndi umodzi. Ndipo musaganize kuti kudya maolivi amchere, mumagwiritsa ntchito mafuta a azitona - mu azitona gawo la mafuta ndi 7%.