Mafuta pa chakudya

Ndithudi mukudziwa kuti mafuta mu chakudya nthawi zambiri amachititsa kuti munthu azidya mopitirira muyezo. Izi ndizoona: ziri m'mafuta omwe mafuta ochulukirapo amaphimbidwa, ndipo ndi chikondi cha munthu cha zakudya zonenepa nthawi zina zimakhala zovuta kupirira. Ndi anthu ochepa okha amene amamatira ku zovuta - mafuta sayenera kupitirira 20 peresenti ya chakudya cha tsiku ndi tsiku (pafupifupi 40-50 g). Zips, mbale yophika, zonunkhira, ma sose - zonsezi zimakulolani kuti mupite mofulumira, ngakhale mutadya zakudya zochepa kwambiri. Ngati mumasankha zakudya zamtundu wambiri, ndizotheka kuti mukhale ndi mavuto ochepa kwambiri okhutira kwambiri.

Mafuta okhutira mu zakudya

Tikhoza kugawanitsa zonse zomwe timadya m'magulu angapo, malinga ndi kuchuluka kwa mafuta muzogulitsa. Malingana ndi mafuta omwe amagwiritsa ntchito magalamu 100 a mankhwala, magulu asanu akhoza kusiyanitsa, zomwe zimasonyeza kuti ndi zakudya ziti zomwe zimakhala ndi mafuta, komanso ndi mafuta otani.

1. Zakudya zambiri (mafuta oposa 80 magalamu) . Mbewu, zonona, batala (makamaka mafuta a masamba amawonekera mu mankhwala a mtundu uwu), margarine, mafuta a mafuta, kuphika mafuta. Zonsezi zimagwiritsidwa ntchito pa zosowa zazing'ono, chifukwa zinthu zoterezi zingapangitse kulemera kolemera, ngati zili zolimba kwambiri.
2. Zamagulu okhala ndi mafuta okwanira (kuyambira 20 mpaka 40 magalamu) . Izi ndi mitundu yonse ya tchizi, kirimu ndi zonona zonenepa (kuyambira 20% mafuta okhutira), abakha, atsekwe, nkhumba, komanso sausages mitundu yonse, sausages mkaka, sprats, mikate iliyonse, chokoleti, halva. Zogulitsa zoterezi ziyeneranso kugwiritsidwa ntchito mwaluso komanso moyenera, chifukwa mosiyana ndi gulu loyambirira, lomwe limagwiritsidwa ntchito kawirikawiri pang'ono ndi pang'ono, muzinthuzi, ambiri sakudziwa.
3. Mankhwala omwe ali ndi mafuta ochepa (kuyambira 10 mpaka 19.9 magalamu) . Tchizi, mafuta, tchizi, nkhuku, nkhuku, nkhuku, nkhuku, tiyi ndi zakudya zamasamba, komanso nsomba zonenepa - nsomba, sturgeon, saury, herring, caviar. Mankhwalawa akulimbikitsidwa kutengedwa nthawi zonse, chifukwa akhoza kuwonjezeka mosavuta ku zakudya zilizonse pa mafuta ochepa kwambiri, chifukwa chake amakhala maziko a chakudya choyenera, choyenera.
4. Zamagulu okhala ndi mafuta ochepa (kuyambira 3 mpaka 9,9 magalamu). Mkaka uwu, mafuta a yogamu, mkaka wa kirimu , tchizi, nyamayo, nkhosa yowonda, mahatchi, mackerel, nsomba ya pinki, udzu wouma, bulu, sprats, komanso maswiti a fondant. Zakudya zoterezi zikhoza kuphatikizidwa mu zakudya popanda mantha, chifukwa ngakhale mutagwiritsa ntchito kwambiri, sizikupweteketsani inu ndi chiwerengero chanu, koma zimapatsa thupi mafuta abwino.
5. Mankhwala omwe ali ndi mafuta ochepa (osachepera 3 magalamu) . Izi ndi nyemba, tirigu, mkaka wa mapuloteni, tchizi, mafuta, pike, pike. Kudya zakudya izi ndizosatetezeka, ndizoyenera ngakhale kwa iwo omwe amatsatira zakudya zovuta kuti awonongeke.

Mosakayikira, mankhwala omwe ali ndi mafuta amakhala ndi ntchito zosiyanasiyana kwa thupi. Zimadalira mtundu wa mafuta.

Zakudya Zakudya: zothandiza ndi zovulaza

Mafuta osasinthika ndi polyunsaturated kwa anthu ndiwo othandiza kwambiri, ndipo alimo mafuta a masamba. Okhutira mafuta owonjezera, ndi ovuta, ovuta kukumba komanso osathandiza kwambiri kwa anthu (ndi mwanawankhosa ndi mafuta a ng'ombe, mafuta a mafuta, mafuta a kanjedza). Zamagulu ndi mafuta odzaza ayenera kukhala ochepa mu zakudya. Choncho, tidzatha mwachidule:

1. Zakudya zomwe ziri ndi mafuta odzaza - tchizi, dzira yolk, mafuta anyama ndi nyama, mafuta onunkhira, shrimp ndi makiti, mkaka ndi mkaka, chokoleti, kirimu, kanjedza, kokonati ndi batala.
2. Mitengo yowonjezera mafuta osatchulidwa - nthikiti, azitona, nkhuku, mapepala, masewera, makoswe, maolivi ndi batala.
3. Mafuta omwe ali ndi mafuta a polyunsaturated - amondi, mbewu, walnuts, nsomba, chimanga, zinseed, rapesed, thonje, mpendadzuwa ndi mafuta a soya.