I-Butter 101: Amaqiniso Wezondlo Nemiphumela Yezempilo

-Delile

• Izindlela zokukhiqiza
• Amaqiniso ezomsoco
• Amafutha asebhotela
• Amafutha amaketanga amafushane
• Amafutha we-dairy trans
• Amavithamini namaminerali
• Ukukhathazeka kwezempilo
• Ukungezwani komzimba nobisi
• Ukungabekezelelani kwe-Lactose
• Impilo yenhliziyo
• Kudliwe utshani kuqhathaniswa nokusanhlamvu
• Okubalulekile

Ibhotela ngumkhiqizo wobisi odumile owenziwe ngobisi lwenkomo.

Ihlanganiswe namafutha obisi ahlukaniswe nezinye izingxenye zobisi, inokunambitheka okunothile futhi isetshenziswa kabanzi njengokusabalala, kanye nokupheka nokubhaka.

Emashumini ambalwa edlule, kusolwe ibhotela ngesifo senhliziyo ngenxa yokuqukethwe okunamafutha amaningi.

Kodwa-ke, ibhotela manje selibhekwa njengelinempilo - okungenani uma lisetshenziswa ngokulinganisela.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nebhotela.

Izindlela zokukhiqiza

Isinyathelo sokuqala ekukhiqizeni ibhotela sifaka ukuhlukanisa ukhilimu nobisi.

Esikhathini esedlule, ubisi belimane lushiywe lumile kuze kube yilapho ukhilimu ukhuphukela phezulu, ngaleso sikhathi ubushunqiswa. Ukhilimu uyakhuphuka ngoba amafutha alula kunezinye izingxenye zobisi.

Ukukhiqizwa kokhilimu wanamuhla kuhilela indlela esebenza kangcono ebizwa nge-centrifugation.

Ibhotela libuye likhiqizwe kusuka kukhilimu ngokukhipha, okubandakanya ukuzamazamisa ukhilimu kuze kube yilapho amafutha obisi - noma ibhotela - lihlangana futhi lihlukane nengxenye ketshezi - noma ubisi lwebhotela.

Ngemuva kokuthi ubisi lwebhotela lukhishwe, ibhotela liqhutshwa liqhubeke lize lilungele ukupakishwa.

Ibhotela likhiqizwa ngokuhlukanisa ukhilimu nobisi, bese ukhipha ukhilimu ukukhipha uketshezi olungeziwe.

Amaqiniso ezomsoco

Njengoba ngokuyinhloko iqukethe amafutha, ibhotela liwukudla okunama-kilojoule amaningi. Isipuni esisodwa (amagremu ayi-14) sebhokisi lifaka cishe ama-calories ayi-100, okufana nobhanana ongu-1 ophakathi nendawo.

Amaqiniso okunomsoco wezipuni eziyi-1 (14 amagremu) webhotela elinosawoti ():

• Amakholori: 102<
• Amanzi: 16%
• Amaprotheni: 0.12 amagremu
• AmaCarbs: 0.01 amagremu
• Ushukela: 0.01 amagremu
• Umucu: 0 amagremu
• Amafutha: 11.52 amagremu
  • Kugcwalisiwe: 7.29 amagremu
  • Ama-monounsaturated: 2.99 amagremu
  • I-Polyunsaturated: 0.43 amagremu
  • Ukudlulisa: 0.47 amagremu

I-Butter iqukethe inani elikhulu lama-calories namafutha, okupakisha ngaphezulu kwama-calories ayi-100 kanye no-11 gram wamafutha kusipuni esingu-1 (14 grams).

Amafutha asebhotela

I-Butter icishe ibe ngama-80% amafutha, kanti amanye iningi lawo lingamanzi.

Ngokuyinhloko ingxenye enobisi enamafutha ehlukaniswe namaprotheni nama-carbs.

Ibhotela lingenye yezinto eziyinkimbinkimbi kunazo zonke emafutheni adlayo, aqukethe amafutha angaphezu kwama-400 ahlukene anamafutha.

Iphezulu kakhulu kuma-acids anamafutha agcwele (cishe ama-70%) futhi iphethe inani elifanele lama-acid e-monounsaturated (cishe ama-25%).

Amafutha e-Polyunsaturated akhona ngamanani amancane, aqukethe cishe i-2.3% yengqikithi yamafutha (,).

Ezinye izinhlobo zezinto ezinamafutha ezitholakala ebhotela zihlanganisa i-cholesterol ne-phospholipids.

Amafutha amaketanga amafushane

Cishe u-11% wamafutha agcwele ibhotela angama-chain-short fatty acids (ama-SCFA), okuvame kakhulu kuwo i-butyric acid ().

I-butyric acid yingxenye eyingqayizivele yamafutha obisi ezilwane ezikhanyayo, njengezinkomo, izimvu nezimbuzi.

I-Butyrate, okuluhlobo lwe-butyric acid, ikhonjisiwe ukunciphisa ukuvuvukala ohlelweni lokugaya ukudla futhi isetshenziswe njengokwelashwa kwesifo sikaCrohn's ().

Amafutha we-dairy trans

Ngokungafani namafutha we-trans ekudleni okusetshenzisiwe, amafutha we-dairy trans abhekwa njengaphilile.

I-Butter ingumthombo wokudla ocebe kakhulu wamafutha obisi, okuvame kakhulu okuyi-vaccenic acid ne-conjugated linoleic acid (CLA) (4).

I-CLA ihlotshaniswa nezinzuzo ezahlukahlukene zezempilo ().

Ucwaningo lwe-tube-test kanye nezilwane lukhombisa ukuthi i-CLA ingavikela ezinhlotsheni ezithile zomdlavuza (,,).

I-CLA ibuye ithengiswe njengesengezo sokulahlekelwa isisindo ().

Kodwa-ke, akuzona zonke izifundo ezisekela imiphumela yokuncipha kwayo, futhi kungenzeka ukuthi imithamo emikhulu yezithako ze-CLA ingalimaza impilo ye-metabolic (,,).

I-Butter yakhiwe kakhulu ngamafutha, njengamafutha agcwele, ama-monounsaturated, nama-dairy trans.

Amavithamini namaminerali

I-Butter ingumthombo ocebile wamavithamini amaningana - ikakhulukazi ancibilikayo anamafutha.

Amavithamini alandelayo atholakala ngamanani aphezulu ebhotela:

• Uvithamini A. I-vitamin eningi kakhulu ebhotela. Isipuni esisodwa (amagremu ayi-14) sinikeza cishe u-11% we-Reference Daily Intake (RDI) ().
• Uvithamini D. Ibhotela lingumthombo omuhle kavithamini D.
• Uvithamini E. I-antioxidant enamandla, uvithamini E uvame ukutholakala ekudleni okunamafutha.
• Uvithamini B12. Ebizwa nangokuthi i-cobalamin, i-vitamin B12 itholakala kuphela ekudleni kwesilwane noma imvelaphi yamagciwane, njengamaqanda, inyama, imikhiqizo yobisi, kanye nokudla okuvutshiwe.
• Uvithamini K2. Uhlobo lukavithamini K, le vithamini - ebizwa nangokuthi i-menaquinone - ingavikela isifo senhliziyo kanye ne-osteoporosis (,,).

Kodwa-ke, ibhotela alinikeli kangako ekudleni kwakho okuphelele kwansuku zonke kulawa mavithamini ngoba uvame ukuwadla ngamanani amancane.

I-Butter icebile ngamavithamini ahlukahlukene, kufaka phakathi i-A, D, E, B12, ne-K2.

Ukukhathazeka kwezempilo

Uma idliwa ngamanani ajwayelekile, ibhotela linemiphumela embalwa eyaziwayo yezempilo.

Kodwa-ke, ukudla ibhotela ngamanani amakhulu kungaholela ekukhuleni kwesisindo kanye nezinkinga zempilo ezihambisanayo, ikakhulukazi kumongo wokudla okunama-kilojoule amaningi.

Ukubekwa phansi okumbalwa kuchazwe ngezansi.

Ukungezwani komzimba nobisi

Yize ibhotela liphansi kakhulu kunamaprotheni, lisenamaprotheni anele ye-allergenic we-whey ukudala ukusabela.

Ngakho-ke, abantu abanenkinga yokungezwani nobisi kufanele baqaphele ibhotela - noma baligweme ngokuphelele.

Ukungabekezelelani kwe-Lactose

I-Butter iqukethe inani elincane kuphela le-lactose, ngakho-ke ukusetshenziswa okulingene kufanele kuphephe kubantu abaningi abane-lactose ukungabekezelelani.

Ibhotela elikhutshiwe (elenziwe ngobisi oluvutshiwe) nebhotela elicacisiwe - elibizwa nangokuthi i-ghee - linikela nge-lactose encane futhi ingahle ifaneleke kakhulu.

Impilo yenhliziyo

Isifo senhliziyo singesinye sezimbangela eziholela ekufeni emphakathini wanamuhla.

Ubudlelwano phakathi kwamafutha agcwele nesifo senhliziyo bekulokhu kuyimpikiswano emashumini ambalwa eminyaka (, 17,,).

Ukudla kakhulu amafutha agcwele kungakhuphula amazinga e-cholesterol ye-LDL (embi) egazini lakho, okuyisici esiyingozi sesifo senhliziyo ().

Kodwa-ke, abagxeki baveza ukuthi amafutha agcweleyo awalukhulisi uhlobo lwe-LDL oluhambisana kakhulu nesifo senhliziyo - izinhlayiya ezincane, eziminyene ze-LDL (sdLDL) (,).

Ngokwengeziwe, izifundo eziningi zehlulekile ukuthola ukuxhumana phakathi kokudla okunamafutha okugcwele nesifo senhliziyo (,,).

Okufanayo kusebenza kumikhiqizo yobisi enamafutha aphezulu njengebhotela. Olunye ucwaningo lukhombisa ukuthi imikhiqizo yobisi enamafutha amaningi ayinyusi ingozi yesifo senhliziyo ().

Ngokuphawulekile, ezinye izifundo zokubuka zixhuma ukudla kwemikhiqizo yobisi enamafutha amaningi nezinzuzo zempilo yenhliziyo (,,).

Ngaphandle kwalezi zingxabano, imihlahlandlela eminingi esemthethweni yokudla iseluleka ngokungadli inani eliphakeme lamafutha agcwele.

Ibhotela ngokuvamile liphilile - futhi liphansi ku-lactose - kepha lingaba nomthelela ekuzuzeni isisindo lapho lidliwa ngokweqile. Ngenkathi kusolwa ukukhulisa ingozi yesifo senhliziyo, ezinye izifundo zikhomba ukuthi kungazuzisa impilo yenhliziyo.

Kudliwe utshani kuqhathaniswa nokusanhlamvu

Ukuphakelwa kwezinkomo zobisi kungaba nomthelela omkhulu kwikhwalithi yokudla okunempilo yebhotela.

Ibhotela elifuthwa ngotshani lenziwa ngobisi lwezinkomo eziklaba emadlelweni noma eziphakelwa utshani obusha.

E-United States, imikhiqizo yobisi enotshani yakha ingxenye encane yomkhakha wobisi. Iningi lezinkomo zobisi zondliwa ngokudla okususelwa kokudla okusanhlamvu (28).

Kwamanye amazwe amaningi, njenge-Ireland neNew Zealand, imikhiqizo yobisi olunotshani ivame kakhulu - okungenani phakathi nezinyanga zasehlobo.

Ibhotela elondliwe ngotshani liphakeme ezakhamzimba eziningi kunebhotela elivela ezinkomeni ezondliwe ezicutshunguliwe, okuphakelwa okusanhlamvu noma utshani obulondoloziwe ().

Ingxenye ephezulu yotshani obusha ekudleni kwenkomo inyusa inani lamafutha enempilo, njenge-omega-3 fatty acids kanye ne-CLA (,,, 32, 33).

Ngaphezu kwalokho, okuqukethwe amavithamini ancibilikiswa ngamafutha kanye nama-antioxidants - njenge-carotenoids nama-tocopherols - kuphakame kakhulu kubisi olunotshani (34, 35).

Ngenxa yalokhu, ibhotela elivela ezinkomeni ezondliwe ngotshani kungaba yindlela enempilo kakhulu.

Ibhotela elivela ezinkomeni ezondliwe ngotshani liphezulu ezakhiweni eziningi kunebhotela kusuka ezinkomeni ezondliwe okusanhlamvu futhi kungaba yindlela enempilo.

Okubalulekile

Ibhotela ngumkhiqizo wobisi okhiqizwa emafutheni obisi.

Yize ngokuyinhloko iqukethe amafutha, futhi icebile ngamavithamini amaningi, ikakhulukazi i-A, E, D, ne-K2.

Kodwa-ke, ibhotela alinaso isondlo ikakhulukazi uma kubhekwa inani lalo elikhulu lama-calories.

Ngenxa yokuqukethwe kwayo okunamafutha okuphezulu, kusolwe ngobungozi obandayo bokuzuza kwesisindo kanye nesifo senhliziyo. Noma kunjalo, izifundo eziningana zikhomba okuphambene nalokho.

Ekupheleni kosuku, ibhotela liphilile ngokulinganisela - kepha ukusetshenziswa ngokweqile kufanele kugwenywe.