Amafutha Wokupheka Anempilo - Umhlahlandlela Wokugcina

-Delile

• Ukuzinza kwamafutha okupheka
• Owinile: Uwoyela Kakhukhunathi
• Ibhotela
• Amafutha e-Olive
• Amafutha Ezilwane - Isinqumelo, Esincane, Ukubhonqa Bacon
• Amafutha Esundu
• Amafutha e-Avocado
• Uwoyela Wezinhlanzi
• Amafutha efilakisi
• Canola Amafutha
• Amafutha Amantongomane Namafutha Peanut
• Imbewu Namafutha Yemifino
• Ungawanakekela Kanjani Amafutha Wakho Wokupheka

Unezinketho eziningi uma kukhulunywa ngokukhetha amafutha namafutha okupheka.

Kepha akuyona nje indaba yokukhetha u-oyela ophilile, kepha futhi nokuthi ngabe anjalo yini uhlale uphilile ngemuva kokuphekwa nge.

Ukuzinza kwamafutha okupheka

Uma upheka ekushiseni okuphezulu, ufuna ukusebenzisa amafutha azinzile futhi angahlanganisi noma a-rancid kalula.

Lapho u-oyela ethola uketshezi, asabela ngeoksijini ukwakha ama-radicals mahhala kanye nezakhi eziyingozi ongafuni neze ukuzidla.

Isici esibaluleke kunazo zonke ekunqumeni ukumelana nowoyela ku-oxidation kanye ne-rancidification, kokubili ekushiseni okuphezulu nokuphansi, yisilinganiso esihambelanayo sokugcwaliswa kwamafutha acid kuwo.

Amafutha agcwalisiwe anezibopho ezilodwa kuphela kuma-molecule e-fatty acid, amafutha e-monounsaturated anesibopho esisodwa esiphindwe kabili kanti amafutha e-polyunsaturated anezimbili noma ngaphezulu.

Yilezi zibopho eziphindwe kabili ezisebenza ngamakhemikhali futhi ezizwelayo ekushiseni.

Amafutha anelisiwe namafutha e-monounsaturated amelana kahle nokushisa, kepha amafutha aphezulu kumafutha we-polyunsaturated kufanele agwenywe ukupheka (1).

Kulungile, manje ake sixoxe ngohlobo ngalunye lwamafutha okupheka ikakhulukazi.

Owinile: Uwoyela Kakhukhunathi

Uma kukhulunywa ngokupheka okuphezulu kokushisa, uwoyela kakhukhunathi uyisinqumo sakho esingcono kakhulu.

Ngaphezulu kwama-90% wamafutha acid akuso agcwele, okwenza ikwazi ukumelana nokushisa.

Lo oyili uqine kancane ekamelweni lokushisa futhi ungahlala izinyanga neminyaka ngaphandle kokuya ocansini.

Uwoyela kakhukhunathi nawo unezinzuzo zezempilo ezinamandla. Inothile ikakhulukazi ku-acid onamafutha obizwa ngeLauric Acid, ongaqinisa i-cholesterol futhi usize ukubulala amabhaktheriya nezinye izifo (3, 4).

Amafutha kawoyela kakhukhunathi angakhuphula futhi imetabolism kancane futhi andise imizwa yokugcwala ngokuqhathaniswa namanye amafutha. Yiyo kuphela uwoyela wokupheka owenze ukuthi ngibe kuhlu lwami lwama-superfoods (5,, 7).

Ukwephuka Kwe-asidi

• Kugcwalisiwe: 92%.
• I-Monounsaturated: 6%.
• I-Polyunsaturated: 1.6%.

Qiniseka ukuthi ukhetha uwoyela kakhukhunathi oyintombi. I-organic, iyanambitheka futhi inezinzuzo ezinamandla zezempilo.

Amafutha agcwele ayevame ukubhekwa njengokungenampilo, kepha ucwaningo olusha lufakazela ukuthi alunabungozi ngokuphelele. Amafutha anelisiwe angumthombo ophephile wamandla kubantu (8, 9,).

Ibhotela

Ibhotela laphinde lakhishwa idemoni esikhathini esedlule ngenxa yokuqukethwe kwalo okunamafutha.

Kepha asikho ngempela isizathu sokwesaba ibhotela langempela. Yi-margarine esetshenzisiwe okuyizinto ezimbi kakhulu ().

Okwangempela ibhotela likulungele futhi empeleni linomsoco.

Iqukethe amavithamini A, E no-K2. Ibuye icebile kuma-fatty acid ahlanganisiwe i-Linoleic Acid (CLA) ne-Butyrate, womabili anezinzuzo ezinamandla zezempilo.

I-CLA ingehlisa amaphesenti omzimba womuntu kubantu futhi i-butyrate ingalwa nokuvuvukala, ithuthukise impilo yamathumbu futhi ikhonjisiwe ukuthi yenza amagundane amelane ngokuphelele nokukhuluphala (12, 13, 14,,).

Ukuwohloka Kwe-fatty Acid:

• Kugcwalisiwe: 68%.
• I-Monounsaturated: 28%.
• I-Polyunsaturated: 4%.

Nakhu i-caveat eyodwa yokupheka nebhotela. Ibhotela ejwayelekile iqukethe amanani amancane kashukela namaprotheni futhi ngenxa yalesi sizathu ivame ukushiswa ngesikhathi sokupheka okuphezulu njengokushisa okuthosiwe.

Uma ufuna ukukugwema lokho, ungenza ibhotela ecacisiwe, noma i-ghee. Ngaleyo ndlela, ususa i-lactose namaprotheni, ikushiye ne-butterfat emsulwa.

Nasi isifundo esihle sendlela yokucacisa ibhotela lakho.

Qiniseka ukuthi ukhetha ibhotela kusuka izinkomo ezondliwe ngotshani. Le bhotela iqukethe i-Vitamin K2, i-CLA eningi nezinye izakhamzimba, uma iqhathaniswa nebhotela elivela ezinkomeni ezondliwe okusanhlamvu.

Amafutha e-Olive

Amafutha omnqumo aziwa kahle ngemiphumela yenhliziyo yawo futhi kukholakala ukuthi iyisizathu esiyinhloko sezinzuzo zezempilo ekudleni kwaseMedithera.

Ezinye izifundo zibonisa ukuthi uwoyela womnqumo ungathuthukisa ama-biomarkers ezempilo.

Ingakhuphula i-cholesterol ye-HDL (okuhle) futhi yehlise inani le-cholesterol ene-LDL ejikeleza egazini lakho (17, 18).

Ukuwohloka Kwe-fatty Acid:

• Kugcwalisiwe: 14%.
• I-Monounsaturated: 75%.
• I-Polyunsaturated: 11%.

Ucwaningo kumafutha omnqumo lukhombisa ukuthi yize unama-acid anama-bond amabili, usengawasebenzisela ukupheka njengoba kumelana nokushisa (19).

Qiniseka ukuthi ukhetha Amafutha Omnqumo we-Extra Virgin. Inezakhi zomzimba eziningi kanye nama-antioxidants kunohlobo oluhlanjululwe. Futhi kunambitheka kangcono kakhulu.

Gcina uwoyela wakho womnqumo endaweni epholile, eyomile, emnyama, ukuyivimba ukuthi ingahambi kahle.

Amafutha Ezilwane - Isinqumelo, Esincane, Ukubhonqa Bacon

Okuqukethwe okunamafutha acid kwezilwane kuvamise ukwehluka kuye ngokuthi izilwane zidlani.

Uma bedla okusanhlamvu okuningi, amafutha azoqukatha inani lamafutha we-polyunsaturated.

Uma izilwane zondliwe emadlelweni zikhulisiwe noma zondliwe ngotshani, kuzoba khona amafutha agcwele futhi agcwele kuwo.

Ngakho-ke, amafutha ezilwane ezilwane akhuliswa ngokwemvelo yizindlela ezinhle kakhulu zokupheka.

Ungathenga isinqumelo esenziwe ngomumo noma i-tallow esitolo, noma ungagcina imvuthu enyameni ozoyisebenzisa esikhathini esizayo. Ukudonswa kwebhekoni kumnandi kakhulu.

Amafutha Esundu

Amafutha esundu atholakala esithelweni sezintende zamafutha.

Iqukethe ikakhulukazi amafutha agcwele futhi aqukethe, anenani elincane lama-polyunsaturates.

Lokhu kwenza uwoyela wesundu ube yindlela enhle yokupheka.

I-Red Palm Oil (izinhlobo ezingachazwanga) ihamba phambili. Ibuye ibe novithamini E, Coenzyme Q10 nezinye izakhamzimba.

Kodwa-ke, kukhona okunye ukukhathazeka okuphakanyisiwe ngokusimama kokuvuna uwoyela wesundu, ngokusobala ukukhula kwalezi zihlahla kusho indawo encane etholakalayo yama-Orangutan, okuyizinhlobo ezisengozini yokuqothulwa.

Amafutha e-Avocado

Ukwakheka kukawoyela we-avocado kuyafana namafutha omnqumo. It is ikakhulukazi monounsaturated, with some saturated and polyunsaturated mixed in.

Ingasetshenziselwa izinhloso eziningi ezifanayo namafutha omnqumo. Ungapheka ngayo, noma uyisebenzise kubanda.

Uwoyela Wezinhlanzi

Uwoyela wezinhlanzi ucebe kakhulu ngohlobo lwesilwane se-Omega-3 fatty acids, okuyi-DHA ne-EPA. Isipuni samafutha ezinhlanzi singanelisa isidingo sakho sansuku zonke sala mafutha acid abaluleke kakhulu.

Amafutha wezinhlanzi amahle kakhulu yi-cod fish oyili wesibindi, ngoba futhi icebile ngeVitamin D3, ingxenye enkulu yomhlaba eswele kuyo.

Kodwa-ke, ngenxa yokuhlungwa kwayo okuphezulu kwamafutha we-polyunsaturated, uwoyela wezinhlanzi kufanele angikaze ukusetshenziselwa ukupheka. Isetshenziswa kangcono njengesengezo, isipuni esisodwa ngosuku. Gcina endaweni epholile, eyomile futhi emnyama.

Amafutha efilakisi

Amafutha efilakisi aqukethe izinhlobo eziningi zezitshalo ze-Omega-3, Alpha Linolenic Acid (ALA).

Abantu abaningi basebenzisa la mafutha ukwengeza ngamafutha e-Omega-3.

Kodwa-ke, ngaphandle kokuthi une-vegan, ngincoma ukuthi usebenzise uwoyela wezinhlanzi esikhundleni salokho.

Ubufakazi bukhombisa ukuthi umzimba womuntu awuguquli kahle i-ALA ibe amafomu asebenzayo, i-EPA ne-DHA, lapho uwoyela wezinhlanzi unenala ().

Ngenxa yenani elikhulu lamafutha we-polyunsaturated, uwoyela wembewu yefilakisi AKUFANELE usetshenziselwe ukupheka.

Canola Amafutha

Uwoyela weCanola utholakala kuma-rapeseeds, kepha i-euric acid (into enobuthi, ebabayo) isusiwe kuyo.

Ukwahlukaniswa okunamafutha e-canola kawoyela we-canola empeleni kuhle impela, kanti iningi lamafutha acid anama-monounsaturated, bese aqukethe i-Omega-6 ne-Omega-3 ngesilinganiso esingu-2: 1, esiphelele.

Kodwa-ke, uwoyela we-canola udinga ukudlula ulukhuni kakhulu izindlela zokucubungula ngaphambi kokuthi ziphendulwe umkhiqizo wokugcina.

Bheka le vidiyo ukubona ukuthi uwoyela we-canola wenziwa kanjani. Kuyenyanyeka kakhulu futhi kufaka phakathi i-hexane ye-solvent enobuthi (phakathi kwabanye) - mina uqobo angicabangi ukuthi lawawoyela akulungele ukusetshenziswa kwabantu.

Amafutha Amantongomane Namafutha Peanut

Kunamafutha amaningi wamantongomane atholakalayo kanti amanye awo anambitheka ngendlela emangalisayo.

Kodwa-ke, bacebile kakhulu emafutheni e-polyunsaturated, abenza kube yindlela engafanele yokupheka.

Zingasetshenziswa njengezingxenye zokupheka, kepha ungathosi noma wenze ukupheka okushisa okuphezulu ngazo.

Okufanayo kusebenza nakoyela wamantongomane. Amakinati ngobuchwepheshe akuwona amantongomane (ayimidumba) kodwa ukwakheka kukawoyela kuyafana.

Kunokwehluka okukodwa, nokho, lokho kungamafutha we-macadamia nut, iningi lakhona elaziwa nge-monounsaturated (njengamafutha omnqumo). Kuyabiza, kepha ngizwa ukuthi kunambitheka okuhle.

Uma ufuna, ungasebenzisa uwoyela we-macadamia ukupheka okuphansi noma okuphakathi.

Imbewu Namafutha Yemifino

Amafutha embewu nemboni yemifino acutshungulwa kakhulu, imikhiqizo ehlanjululwe kakhulu ecebile kakhulu kuma-acid e-Omega-6.

Akufanele nje kuphela ukuthi ungapheki nabo, kufanele ubagweme ngokuphelele.

Lawa mafutha abhekwe ngokungeyikho "enempilo enhliziyweni" ngabezindaba kanye nabachwepheshe abaningi bokudla emashumini ambalwa edlule.

Kodwa-ke, imininingwane emisha ixhumanisa la mafutha nezifo eziningi ezibucayi, kufaka phakathi isifo senhliziyo nomdlavuza (, 22, 23).

Gwema konke:

• Amafutha wesoya
• Amafutha ommbila
• Uwoyela wekotini
• Amafutha weCanola
• Amafutha aphekiwe
• Amafutha we-sunflower
• Amafutha eSesame
• Amafutha ahlanganisiwe
• Amafutha we-Safflower
• Irayisi uwoyela bran

Olunye ucwaningo luphinde lwabheka owoyela abavamile bemifino emashalofini okudla emakethe yase-U.S. Bathola nokuthi aqukethe phakathi kuka-0.56 kuya ku-4.2% amafutha we-trans, ezinobuthi obukhulu (24).

Kubalulekile uku funda amalebula. Uma uthola noma imaphi kulawa mafutha ekudleni okuhlanganisiwe osuzokudla, ngakho-ke kungcono ukuthenga enye into.

Ungawanakekela Kanjani Amafutha Wakho Wokupheka

Ukuze uqiniseke ukuthi amafutha akho no-oyela akuhambanga kahle, kubalulekile ukugcina izinto ezimbalwa engqondweni.

Musa ukuthenga amaqoqo amakhulu ngasikhathi. Thenga amancane, ngaleyo ndlela uzowasebenzisa ngaphambi bathola ithuba lokulimaza.

Uma kukhulunywa ngamafutha angagcotshwanga afana nomnqumo, isundu, uwoyela we-avocado nokunye okunye, kubalulekile ukuwagcina endaweni lapho kungenzeka ukuthi angancibiliki futhi ahambise amarandi.

Abashayeli abakhulu ngemuva kokulimala okwenziwe nge-oxidative kwamafutha okupheka ukushisa, i-oxygen nokukhanya.

Ngakho-ke, zigcine kufayela le- indawo epholile, eyomile, emnyama futhi uqiniseke ukuthi ugoqa isivalo ngokushesha uma usuqedile ukuzisebenzisa.