Amafutha okupheka ayisisekelo uma kuziwa ekhishini. Ukusebenzisa amafutha alungele wena nempilo yomndeni wakho kubaluleke kakhulu. Lokho futhi kuncike endleleni yakho yokupheka, izitsha ojwayele ukuzenza, ukudla nokunye okunjalo. Futhi, indlela ophatha ngayo uwoyela wakho wokupheka, kungakhathaliseki ukuthi uwashisisa ngalé kwendawo yawo eshunqayo noma awuwashisi nhlobo, kungakhathaliseki ukuthi usebenzisa izinto ezimsulwa kakhulu noma ezicindezelwe ngamakhaza. Imaphi amafutha okupheka akusebenzelayo manje angase asebenzele umlingani wakho noma amalungu omndeni wakho. Nokho, ungakwazi khetha amafutha okupheka angcono kakhulu ngokubheka lezi zici:
Isithombe: Unsplash -
I-Monounsaturated Fatty Acids (MUFAs)
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I-Polyunsaturated Fatty Acids (PUFAs)
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Amaphuzu Entuthu
Manje, ake sibheke amafutha okupheka angcono kakhulu ongawengeza noma uwashintshele esimisweni sakho ukuze uthole inhliziyo enempilo:
eyodwa. Amafutha e-Olive
ezimbili. Amafutha eCanola
3. Amafutha Kakotapheya
Ezine. Amafutha Kabhekilanga
5. Amafutha E-Walnut
6. Amafutha e-Flaxseed
7. Amafutha Sesame
8. Imibuzo Evame Ukubuzwa:
Amafutha e-Olive
Isithombe: Unsplash Kuthathwa njengomunye wamafutha okupheka ahlukahlukene futhi anempilo kakhulu angasetshenziswa, ochwepheshe bokupheka kanye nezazi zokudla bakholelwa ukuthi amafutha omnqumo angcono kakhulu ungakhetha. Ngokuhlukahluka okufana ne-virgin kanye ne-extra-virgin, okusho ukuthi abacwengiwe, ngakho-ke basezingeni eliphezulu. I-extra virgin olive oil inama-monounsaturated fatty acids amaningi kanye nama-polyunsaturated fatty acids anomthelela impilo yenhliziyo enempilo . Amafutha omnqumo ngokuvamile anephuzu eliphansi lentuthu okusho ukuthi kungcono kakhulu ukuwabilisa ekushiseni okuphakathi.
Amafutha eCanola
Isithombe: Unsplash Uwoyela weCanola uwukubheja okuphephe kakhulu kulabo abahlushwa yinoma yiziphi izimo zenhliziyo noma i-cholesterol. Isuselwa ku-rapeseed iqukethe 'amafutha amahle' ngokungafani namanye amafutha acwengisiswe kakhulu futhi acutshungulwe. Futhi ayinakho cholesterol futhi, eqinisweni, inothile ngamavithamini afana no-E no-K. Nokho, iningi amafutha e-canola acwengisiswe kakhulu, ngakho-ke amanani azo ezakhamzimba ehla. Esimeni esinjalo, kuhle ukubheka amafutha e-canola 'acindezelwe ngokubanda'. Ohlangothini olukhanyayo, inendawo ephakeme yentuthu ngakho-ke, ingasetshenziswa ekushiseni okuphezulu.
Amafutha Kakotapheya
Isithombe: Unsplash Ukwatapheya awulungile nje esithelweni kanye ne-guacamole, futhi waziwa namafutha awo okupheka. Amafutha kakotapheya anenani eliphezulu kakhulu lamafutha e-monounsaturated phakathi kwamanye amafutha okupheka. Nakuba ingenawo ukunambitheka kwesithelo emafutheni ayo, idume kakhulu ngezitsha ezidinga ama-stir-fry. Iphuzu elingeziwe? Inothe ngokwedlulele ngovithamini E - ilungele isikhumba, izinwele, inhliziyo kanye nempilo!
Amafutha Kabhekilanga
Isithombe: Unsplash Ithisipuni elilodwa lamafutha kabhekilanga linamaphesenti angama-28 okudla okutuswa komuntu nsuku zonke kwezakhamzimba. Lokhu kwenza kube amafutha okupheka anomsoco futhi aqinisa inhliziyo ebhulokhini. Futhi, icebile ku-vitamin E, amafutha kabhekilanga ingasetshenziswa ngokuguquguqukayo ekuphekeni. Ngokuqukethwe kwayo okucebile kwe-omega-6-fatty acids, kungase kube ukuvuvukala okuncane ngakho-ke kudinga ukucatshangelwa ngenkathi kulinganiswa izilinganiso futhi.
Amafutha E-Walnut
Amafutha e-Walnut anephuzu eliphansi lokubhema okusho ukuthi azofinyelela isiqongo sawo sokubila maduzane, okusho ukuthi ngeke asetshenziselwe ukupheka ukushisa okuphezulu. Kodwa-ke, ungasebenzisa amafutha okupheka ama-walnut njengamafutha okugqoka kumasaladi akho, ama-pancake noma ama-ayisikhilimu njengoba uthanda. Iphinde ibe ne-a ibhalansi enempilo ye-omega-3 kanye ne-omega-6 fatty acids okusho ukuthi iphephile futhi iqeda ukuvuvukala.Amafutha e-Flaxseed
Isithombe: 123RF Futhi, amafutha e-flaxseed awafanele ukupheka amalangabi aphezulu ngakho angasetshenziswa ngenye indlela. Izimfanelo zabo zokulwa nokuvuvukala kanye ne-cholesterol ephansi zibangelwa okuqukethwe okuhle kwe-omega-3 fatty acids. Ungasebenzisa amafutha e-flaxseed ekugqokeni nasekuphekeni okunye okushisa okuphansi.
Amafutha Sesame
Isithombe: Unsplash Amafutha eSesame futhi ingenye yamafutha okupheka asetshenziswa kakhulu. Idume ngokunambitheka kwayo okunamandla. Nakuba ecebile ngamafutha e-monounsaturated kanye ne-polyunsaturated fatty acids, uwoyela awunazo izici zomsoco ezihlukile. Ngenxa yephoyinti layo eliphakeme lentuthu, kulula ukulisebenzisa kumaresiphi okushisa okuphezulu ngaphandle kokukhiqiza ubuthi obubangelwa ukushisa ekudleni.
Imibuzo Evame Ukubuzwa:
Isithombe: 123RF Q. Mangaki amafutha esingawasebenzisa ngezinhloso ezidliwayo?
KUYA. I-Food Safety and Standards Authority yase-India (FSSAI) yazise i-Virgin Amafutha Kakhukhunathi , Amafutha kakhukhunathi, amafutha e-cottonseed, amafutha e-Groundnut, i-linseed oil, i-Mahua oil, i-Rapeseed oil amafutha esinaphi (Sarson ka tel), amafutha e-Rapeseed noma lwesinaphi - i-erucic acid ephansi, amafutha omnqumo, Amafutha e-Olive Pomace, amafutha omnqumo eNcasakazi, Amafutha E-Olive Engeziwe , Amafutha E-Olive Okuvamile, Amafutha omnqumo acwengisisiwe, Amafutha omnqumo acwengekile, amafutha e-poppyseed, amafutha embewu ye-Safflower (i-berry katel), amafutha embewu ye-Safflower (i-High Oleic Acid), Amafutha e-Taramira, Amafutha e-Til (i-Gingelly noma i-sesame oil), i-Niger Seed Amafutha (Sargiyakatel), amafutha e-Soyabean, amafutha e-Maise (ummbila), amafutha e-almond, amafutha embewu ye-Watermelon, amafutha esundu, i-Palmolein, i-Palm kernel, amafutha embewu kabhekilanga njengamanye amafutha okupheka adliwayo ngaphandle kwalawa ashiwo ngenhla.Q. Kungani kudingekile ukudla amafutha namafutha ekudleni kwethu kwansuku zonke?
KUYA. Ngokusho kwe-FSSAI, amafutha namafutha abalulekile ekugcineni impilo enhle. Ziyizingxenye ezicebile kakhulu zamandla ekudleni kwethu, zinikeza cishe ama-kcal ayisishiyagalolunye/g kuyilapho ama-carbohydrate namaprotheni kunikeza kuphela ama-kcal ama-4 ngegremu ngalinye. Baphinde bahlinzeke ngama-substrates adingekayo ekwenzeni ulwelwesi lwebhayoloji olufana nama-phospholipids ne-cholesterol, olubalulekile ekwenzeni ulwelwesi lwamaseli olubamba iqhaza kumetabolism yabantu. Amafutha namafutha asebenza njengenqola yamavithamini A, D, E no-K ancibilikayo kanye nezingxenye zokunambitheka.Q. Mangakanani amafutha okufanele siwadle?
KUYA. E-India, i- ukudla okunconyiwe Umhlahlandlela we-ICMR (2010) wesamba sokudla kwamafutha okudla angama-30% wamandla aphelele ngosuku. Lokhu kusho ukuthi u-30% wesamba esiphelele sansuku zonke samandla kufanele siphume imithombo yokudla yamafutha namafutha.Q. Ayini amafutha emifino acwengekile?
Isithombe: Unsplash KUYA. Amafutha emifino acolisisiwe asho noma yimaphi amafutha emifino atholakala ngokukhipha noma ekukhishweni kwesincibilikizi sezinto ezikhiqiza uwoyela wemifino, afakwe i-asidi nge-alkali, ukucwengisiswa komzimba noma ngokucwengisiswa kwengxubevange kusetshenziswa izincibilikisi zezinga lokudla ezivunyelwe kanye nokucwenga kusetshenziswa i-phosphoric noma i-citric acid nanoma iyiphi efanelekile. i-enzyme yezinga lokudla; okulandelwa ukufiphaliswa komhlaba nge-adsorbent kanye/noma ikhabhoni ecushiwe noma kokubili bese kukhishwa iphunga ngesitimu. Ayikho enye i-ejenti yamakhemikhali esetshenziswayo. Futhi, ngenkathi uthengisa amafutha okupheka ezinga lokudla, igama lamafutha emifino lapho uwoyela ocolisisiwe owenziwe khona kufanele licaciswe kulebula yesitsha.
Q. Ingabe amafutha acolisisiwe aphephile empilweni?
KUYA. Yebo, wonke amafutha acolisisiwe ahambisana namazinga e-FSSAI aphephile empilweni. Ukucwenga kukhulisa ukuqina kwesitoreji. Kodwa-ke, kungcono kakhulu ukubheka amafutha okupheka amsulwa noma amsulwa lapho kungenzeka khona ukuze uthole uwoyela ogcwele izakhamzimba.Funda futhi: #IForImmunity - Thuthukisa Ukungavikeleki Kwakho Ngokhukhunathi
