Zitsanzo 20 za Mafuta Abwino ndi Mafuta Oipa - Encyclopedia

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Mitundu ya mafuta
Mafuta abwino ndi oyipa
Zitsanzo za zakudya zokhala ndi mafuta abwino
Zitsanzo za zakudya zokhala ndi mafuta oyipa
Itha kukutumikirani

Tikamakambirana mafuta timanena za zinthu zambirimbiri zosungunuka, zosasungunuka m'madzi, zotchedwa lipids. Kapangidwe kake ka mamolekyulu nthawi zambiri kamakhala ndi mafuta angapo amchere omwe amaphatikizidwa ndi molekyulu ya glycerin kapena glycerol (C₃H₈KAPENA₃), mu zomwe zimatchedwa triglyceride.

Izi zimakwaniritsa ntchito zomanga (kugwira ziwalo, kumanga zotchingira) ndikusunga mphamvu mthupi, kulola kuwonongeka kwawo kukhala shuga (chakudya).

Komabe, ma lipids ena amakhala ngati zolimba kutentha kwa firiji ndipo amadziwika kuti mafuta; pomwe ena amachita ngati zakumwa ndipo amadziwika kutimafuta. Ndipo kusiyana kumeneku ndikofunikira kuti mumvetsetse kukhalapo kwa mafuta abwino (ofunikira thupi) ndi mafuta oyipa (owopsa mthupi).

Mitundu ya mafuta

Mitundu yosiyanasiyana yamafuta imagawika malinga ndi kapangidwe kawo, kusiyanitsa pakati pa omwe ali ndi ulalo wosavuta pakati pawo mamolekyulu, ndi omwe ali ndi maulalo ovuta, m'mitundu itatu:

Mafuta okhuta. Zomwe zimapangidwa ndi mafuta acid okhala ndi maunyolo ataliatali, amakhala olimba kutentha kwapakati ndipo nthawi zambiri amachokera ku nyama, mkaka kapena mafuta ochokera mgwalangwa ndi ndiwo zamasamba.
Mafuta osasunthika. Zamadzimadzi kutentha kutentha, mafuta awa amakhala zakudya zofunikira zofunika thupi, ngakhale kuti sizingathe kuzipanga zokha. Amachokera kuzomera ndipo amathanso kukhala amitundu iwiri:
- Kutchulidwa. Amakweza milingo yama lipoprotein (HDL, potchulira Chingerezi) m'magazi, amachepetsa nthawi yomweyo lipoproteins (LDL), yotchedwa cholesterol.
- Polyunsaturated. Opangidwa ndi mafuta acid kuchokera ku Omega-3 ndi Omega-6 mndandanda, iliyonse imakhudza mitundu yonse ya cholesterol (HDL ndi LDL) komanso triglycerides (shuga) m'magazi, motsatana.
Trans mafuta. Mtundu wa lipidwu umachokera ku hydrogenation yamafuta amafuta a masamba, kuwasintha kuchokera ku saturated kukhala saturated. Ndizovulaza thupi kwambiri, chifukwa zimakulitsa milingo yotsika kwambiri ya lipids (LDL), kutsitsa zapamwamba kwambiri (HDL) ndikulimbikitsa kuchuluka kwa triglycerides.

Mafuta abwino ndi oyipa

Kuchokera m'gulu lapitalo zikutsatira izi zomwe zimatchedwa "mafuta abwino" sizimangokhala. Nthawi zambiri amatchedwa "cholesterol yabwino."

M'malo mwake, mafuta okhutira ndi trans ndi "mafuta oyipa", zovulaza thupi, monga zilili alireza: amalimbikitsa kusungunuka kwa mafuta wandiweyani pamakoma azigawo, otchedwa atheroma. Izi zimatchedwa "cholesterol" kapena cholesterol.

Zitsanzo za zakudya zokhala ndi mafuta abwino

Mafuta a masamba. Mafuta olemera ndi mafuta a polyunsaturated, monga ochokera ku azitona, canola, mpendadzuwa, soya, chiponde kapena safflower. Ena, monga mafuta a azitona, amalimbikitsidwa kuti azidya yaiwisi, monga kuvala saladi, ngakhale atha kugwiritsidwa ntchito bwino kuphika.
Mtedza. Mafuta a Monounsaturated ochokera ku mbewu zamafuta ndi mtedza wina (mtedza, mtedza, ma kashewu, ma almond, mtedza wa macadamia, mtedza, chia, hemp, ndi nthanga zamatumba, ndi zina zambiri) zimalumikizidwa ndi sipekitiramu "yabwino".
Mapepala ndi ma avocado. Zipatsozi zimakhala ndi mafuta am'madzi ambiri, motero kumwa kwawo kumalimbikitsa kuchepetsa malire a cholesterol choipa ndikuwonjezera mafuta m'thupi.
Nsomba zamtambo. Nsomba zambiri zamafuta monga hering'i, bonito, tuna kapena nsomba ndizochokera ku omega 3, imodzi mwazinthu zofunikira kwambiri zamafuta pakuchepetsa triglycerides m'magazi.
Mbewu zonse zambewu. Monga chinangwa, tirigu wambewu, ndi mbewu zonse zopangidwa kuchokera ku izi, ali ndi omega 6, wamphamvu kwambiri komanso wopindulitsa wamafuta ofunikira, omwe amachepetsa cholesterol "choyipa" ndikuwonjezera "cholesterol" choyipa nthawi yomweyo. ".
Zogulitsa za soya. Kawirikawiri mu zakudya zamasamba kapena zamasamba, mankhwala a soya (osakanizidwa pang'ono, abwinoko) amakhala ndi "mafuta" abwino omwe amaphatikizidwa mwazakudya za tsiku ndi tsiku.
Mazira. Ngakhale zatsimikiziridwa kuti ali ndi omega 6 komanso mapuloteni ambiri ofunikira, pali kutsutsana pakudya mazira, popeza palibe chisankho chotsimikizika pamtundu wawo wa cholesterols "zoyipa" zomwe zilipo mu yolk. Ngati mungodya zoyera zokha, palibe chiopsezo chokweza cholesterol yanu popeza mulibe mafuta amtundu uliwonse.
Inchi kapena jíbaro chiponde. Pulogalamu ya Plukenetia volubilis Ndi chomera ku Peru chomwe mbewu zake zimakhala ndi phindu losazolowereka mu mafuta ofunikira. Akuyerekeza kuti imatha kukhala ndi 50-60% omega 3 yamitundu yosiyanasiyana ndi mafuta ena ofunikira monga omega 9.
Cod mafuta a chiwindi. Chakudya chodziwika bwino ndi mafuta awa omwe ali ndi docosahexanoic acid, imodzi mwama polyunsaturated fatty acids amtundu wa omega 3. Itha kutulutsidwa, m'ma laboratories, kuchokera ku ndere Crypthecodinium cohnii.
Makapisozi Amtengo Wapatali Amafuta. Pomaliza, titha kupeza omega 3 ndi omega 6 amafuta angapo m'makapisozi ogulitsa ochokera kuma pharmacological.

Zitsanzo za zakudya zokhala ndi mafuta oyipa

Mkaka wonse. Ngakhale ali ndi calcium yokwanira, mkaka wathunthu, tchizi wamafuta, batala wazinyama ndi zinthu zina zotengera zimakonda kukhala zonyamula mafuta ochulukirapo, chifukwa chake kumwa kwawo sikuyenera kuzunzidwa kapena mitundu yopepuka kapena yopepuka iyenera kusankhidwa.
Mafuta otentha. Mafuta a kanjedza kapena kokonati, ngakhale adachokera ku masamba, ali ndi mafuta ochulukirapo omwe amadziwika kuti ndi gawo la "zoyipa".
Nyama yofiira. Nyama ya ng'ombe ndi nkhumba imakhala ndi mafuta ochulukirapo, komanso zinthu zomwe zimachokera kwa iwo, monga mabotolo a nyama ndi masoseji. Mu 2015, WHO idachenjeza za chiopsezo osati miliri yokha komanso matenda opatsirana pogwiritsira ntchito nyama izi.
Margarines ndi mafuta a masamba a hydrogenated. M'mayiko ambiri padziko lapansi, kugulitsa zakudya izi kwaletsedwa kapena kuletsedwa, chifukwa ndimagulu azinthu zopititsa patsogolo zoyipa kwambiri kuposa zachilengedwe zilizonse. Margarine, makamaka, amagulidwa ngati cholowa m'malo cholimba cha batala, koma zotsatira zake za atherogenic ndizoyipa kwambiri.
Zakudya zachangu. Ngakhale zili zokoma bwanji, zakudya zachangu kwambiri zimakhala ndi mafuta ochulukirapo komanso odzaza, zomwe zimapangitsa kuti azigulitsa mwachangu. Tikulimbikitsidwa kudya chakudyachi pang'ono pamwezi.
Yokazinga. Zakudya zokazinga zimakhala ndi vuto loti kutentha kwawo kumatengera mafuta, ndikupanga mafuta otsika kwambiri, ndipo kutengera ndi chakudya, amatha kudzazidwa ndi zinyenyeswazi kapena zotsalira zomwe zimafalitsa poizoni wambiri wamafuta.
Ma cookies, makeke ndi zinthu zophika. Si onse omwe ali ndi mafuta ochulukirapo, inde, ndichifukwa chake ndizosavuta kudziwa zamtundu wamafuta omwe amagwiritsidwa ntchito popanga. Ngati mugwiritsa ntchito margarines kapena mafuta a masamba a hydrogenated, zikutanthauza kuti chomaliza chidzakhala ndi mafuta omwewo owopsa.Mulimonsemo, kugwiritsa ntchito mafuta okhutira si njira yothandiza yathanzi..
Msuzi wamafuta. Monga mayonesi ndi ena onga iwo, ali ndi mafuta okhutira anyama omwe ali m'gulu la "zonenepa" kapena lipids zovulaza.
Zakumwa zoziziritsa kukhosi. Ngakhale zakumwa zozizilitsa kukhosi zilibe mafuta owopsa ngati awa, ndizofunikira pakuwonekera kwawo, popeza zimakhala ndi shuga wambiri kotero kuti zimalimbikitsa kuchuluka kwa ma triglycerides m'magazi, zotsatira zake zidzakhala, monga ife mwawona, m'badwo wa mafuta omwe adasungidwa.
Chokoleti. Ngakhale zambiri zanenedwa pazokhudzidwa ndi chokoleti, mafuta ake okhutira samakumbukiridwa kawirikawiri, makamaka mu chokoleti ndi mkaka wowonjezera. Ndikofunika kuwunika mtundu wa koko omwe amadya, chifukwa mitundu ina imatha kufikira 25% yamafuta okhutira owopsa.