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Amafutha okupheka asebenza njengengxenye ebalulekile kuzo zonke izinhlobo zemikhuba yokupheka futhi kusiza ukuletha ukunambitheka okuhlukile nokuthungwa kokudla. Ukusuka ekushayeni, ukuthosa kuze kube ukosa nokubhaka, uwoyela wokupheka udlala indima ebalulekile ezindleleni ezahlukahlukene zokupheka.
Uwoyela wokupheka udlala indima ebalulekile nasekondleni komuntu. Ziwumthombo omuhle wezingqimba ezinamafutha acid ezibamba iqhaza elibalulekile ekuvikeleni izifo, zikhuthaze ukusebenza kobuchopho, zisize ekukhuleni nasekukhuleni kombungu wabantu futhi zivimbele ukuvuvukala [1] .
Ama-fatty acids ahlukaniswa ngezigaba ezine ezigcwele (i-SFA), i-monounsaturated (MUFA), i-polyunsaturated (PUFA) namafutha we-trans. Lawa mafutha acid atholakala kumafutha emifino [okubili] .
Amafutha emifino atholakala emithonjeni esekwe ezitshalweni futhi lokhu kufaka phakathi iphenathi, i-canola, ubhontshisi, ubhekilanga, isesame, okuhlanganisiwe, umnqumo, isundu, ukhukhunathi, ummbila kanye namafutha we-avocado, ukubala ezimbalwa [1] . Amanye ala mafutha okupheka anamafutha amaningi agcwele adinga ukusetshenziswa ngokulinganisela.
Manje imaphi amafutha okupheka anempilo? Kuya ngohlobo lokupheka okwenzayo, iphuzu lentuthu lamafutha okupheka kanye nokuqukethwe okunamafutha acid emafutheni okupheka.
Iphuzu lentuthu izinga lokushisa lapho uwoyela ushisa khona futhi ubheme. Amafutha anephuzu lentuthu eliphakeme alungele ukuthosa ngokujulile, kuyilapho owoyela abanephuzu lentuthu eliphansi elingaphansi kuka-200 degree Celsius balungele ukuthosa okungajulile [okubili] . Amafutha wokushisa kabusha adlula iphuzu lawo lentuthu alahlekelwa ukunambitheka kwawo futhi kubhekwa njengokulimaza impilo.
Funda lapha ukwazi ukuthi imaphi amafutha okupheka alungele impilo yakho nokuthi imaphi okufanele adliwe ngokulinganisela.
Amafutha Wokupheka Ahamba Phambili Wempilo
1. Amafutha omnqumo
Amafutha omnqumo ayisithako esiyinhloko ekudleni kwaseMedithera. Iphezulu kumakhemikhali e-phenolic futhi iqukethe cishe ama-72.961 g monounsaturated fatty acids, 13.808g saturated fatty acids kanye no-10.523 g polyunsaturated fatty acids [3] .
Ukusetshenziswa kukawoyela womnqumo, ikakhulukazi uwoyela ongekho ntombi ongasetshenzisiwe kungasiza ekwehliseni ubungozi besifo senhliziyo nokufa kubantu abasengozini enkulu yesifo senhliziyo [4] .
• Amafutha omnqumo ayintombi nto anephuzu lentuthu elingu-191 degree Celsius, elingasetshenziselwa ukuthosa okungashoni.
2. Amafutha embewu yeSesame
Ngokocwaningo, imbewu yesesamu inamaphesenti angama-50 kuye kwangama-60 kawoyela alayishwe ngama-polyunsaturated fatty acids, ama-antioxidants, i-sesamin, i-sesamolin kanye ne-tocopherol homologues. Ama-fatty acids akhona ku-sesame oil angama-35-50 amaphesenti we-linoleic acid, ama-35-50 amaphesenti we-oleic acid, anenani elincane elingu-7-12 wamaphesenti we-palmitic acid kanye no-3.5-6 wamaphesenti we-stearic acid kanye nokulandela kuphela inani lama-linolenic acid [5] .
Uwoyela weSesame unezakhamzimba eziningi futhi unama-antioxidants. Kuyaziwa ukuthi kunezindawo eziphikisana nomfutho wegazi ophakeme kanye ne-anticarcinogenic [6] . Ukusetshenziswa kukawoyela we-sesame kunganciphisa ukugxila kwamafutha esibindi futhi kwehlise amazinga e-serum cholesterol.
• Amafutha eSesame asetshenziselwa ukuthosa ngokujulile. Amafutha e-sesame acwengekile anephuzu eliphakeme lentuthu kunamafutha esesame angahlanjululwanga.
3. Amafutha ka-sunflower
Uwoyela we-sunflower unambitheka ongathathi hlangothi futhi ukhanyayo ngombala. U-100 g wamafutha ka-sunflower ane-19.5 g monounsaturated fatty acids, 65.7 g polyunsaturated fatty acid kanye no-10.3 g ogcwele amafutha [7] .
Uwoyela we-sunflower ungasiza ukwehlisa inani eliphelele le-cholesterol ne-LDL (bad) amazinga e-cholesterol futhi kwandise i-cholesterol ye-HDL, ngokusho kocwaningo [8] .
• Ubhekilanga unephuzu lentuthu eliphezulu futhi uvame ukusetshenziselwa ukupheka okushisa kakhulu.
4. Amafutha wesoya
Uwoyela weSoybean uqukethe amaphesenti ayisikhombisa kuya kwayi-10 e-palmitic acid, amaphesenti ama-2 kuya kwama-5 ama-stearic acid, amaphesenti ama-1 kuya kwayi-3 e-arachidic acid, amaphesenti angama-22 kuya kwangama-30 e-oleic acid, amaphesenti angama-50 kuye kwangama-60 amaphesenti e-linoleic acid, namaphesenti ama-5 kuya kwayi-9 e-linolenic acid . Uwoyela weSoya uphezulu kuma-acids e-polyunsaturated fatty angasiza ukunciphisa amazinga e-serum cholesterol, ngaleyo ndlela anciphise ubungozi besifo senhliziyo [9] .
• Uwoyela weSoybean unephuzu eliphakeme lentuthu elenza likulungele ukuthosa okujulile.
5. Amafutha we-Safflower
I-100 g kawoyela we-safflower unamafutha agcwele we-7.14 g, u-78.57 g wamafutha we-monounsaturated nama-14.29 g we-polyunsaturated fat [10] .
Ucwaningo lukhombisile ukuthi abesifazane abakhuluphele abangemva kokuya esikhathini ukuya esikhathini abanesifo sikashukela sohlobo 2 babenokwehla okuphawulekayo kokuvuvukala, ama-lipids egazi namazinga kashukela egazini ngemuva kokudla u-8 g wamafutha we-safflower nsuku zonke [ishumi nanye] .
• Uwoyela we-Safflower unephuzu lentuthu eliphezulu elibhekwa njengelifanele ukupheka ukushisa okuphezulu.
6. Amafutha e-avocado
Uwoyela we-avocado uqukethe amaphesenti angama-16,4 amafutha anamafutha, amaphesenti angama-67,8 ama-monounsaturated fatty acids namaphesenti ayi-15.2 we-polyunsaturated fatty acids.
Ucwaningo lukhombise ukuthi abantu abadala abangu-13 abaphile njalo ekudleni okune-hypercaloric kanye ne-hyperlipidic bashintshe ibhotela ngamafutha we-avocado izinsuku eziyisithupha, okuholele ekuthuthukisweni okuphawulekayo kwe-insulin, ushukela wegazi, i-cholesterol ephelele, amazinga e-LDL cholesterol kanye namazinga e-triglycerides [12] .
• Uwoyela we-avocado unendawo ephezulu yokubhema futhi ungasetshenziswa ekuseleni, ekubizeni, ekubhakeni nasekuseni.
7. Amafutha amakinati
Uwoyela wamantongomane unokunambitheka kwamantongomane nephunga. Uwoyela wamantongomane uvame ukusetshenziswa kakhulu ezitsheni zaseChina, South Asia naseNingizimu-mpumalanga Asia. 100 g kawoyela wamantongomane uqukethe u-16.9 g ogcwele amafutha, 46.2 g we-monounsaturated fat no-32 g we-polyunsaturated fat [13] .
Uwoyela wamantongomane ucebile ngama-phytosterol avimbela ukumuncwa kwe-cholesterol ekudleni, ukuvuvukala okuphansi futhi kumise ukukhula kwamangqamuzana omdlavuza wamaphaphu, isisu, i-ovari, ikholoni, amabele kanye ne-prostate [14] .
• Inephuzu lentuthu eliphakeme lama-229.4 degree Celsius okulungele ukudla okuthosiwe ngokujulile.
8. Amafutha eCanola
100 g kawoyela we-canola uqukethe u-7.14 g wamafutha agcwele, u-64.29 g we-monounsaturated fat no-28.57 g polyunsaturated fat [ishumi nanhlanu] . Ucwaningo luye lwabonisa ukuthi uwoyela we-canola unganciphisa kakhulu kokubili i-cholesterol ephelele ne-LDL cholesterol, ukwandise i-vitamin E futhi kuthuthukise ukuzwela kwe-insulin kuneminye imithombo yamafutha yokudla [16] .
• Amafutha e-canola anephuzu lentuthu eliphezulu, elifanele ukupheka okushisa kakhulu.
Umthombo wesithombe: Healthline
9. Amafutha ommbila
Uwoyela wommbila ocwengileko unamaphesenti angama-59 wamafutha we-polyunsaturated, amaphesenti angama-24 amafutha we-monounsaturated namafutha ayi-13 per cent agcwele. Iphezulu ku-vitamin E oyivikelayo ekunciphiseni i-oxidative. Uwoyela wommbila unenani elihle le-linoleic acid, eyi-polyunsaturated fatty acid ekhulisa impilo yesikhumba nezinsiza ekusebenzeni kahle kwezingqamuzana zamaseli namasosha omzimba. Ukusetshenziswa kukawoyela wommbila kungasiza ukwehlisa i-cholesterol ye-LDL ngenxa yokuba khona kwama-polyunsaturated fatty acids [17] .
• Amafutha ommbila anephuzu lentuthu eliphezulu futhi angasetshenziselwa ukuthosa ngokujulile.
Umthombo wesithombe: hfimarketplace
Amafutha okupheka azowasebenzisa ngokulinganisela
1. Amafutha kakhukhunathi
Uwoyela kakhukhunathi usetshenziswa njengamafutha adliwayo embonini yokudla futhi kube nokubuyekezwa okuxubile ekusetshenzisweni kwamafutha kakhukhunathi ekuphekeni. Ucwaningo oluthile lukhombisa ukuthi uwoyela kakhukhunathi umelana ne-oxidation kanye ne-polymerization, okwenza kube uwoyela ofanele ukupheka. Amafutha kakhukhunathi angachazwanga anendawo yokubhema ephansi engu-177 degree Celsius okusho ukuthi ilungele ukuthosa okungasetshenziswanga kanye kuphela.
Uwoyela kakhukhunathi unamafutha agcwele cishe angamaphesenti angama-92 kanti lolu hlobo lwe-acid olunamafutha kufanele lusetshenziswe ngokulinganisela njengoba ucwaningo lukhombisile ukuthi ukudla amazinga aphezulu amafutha agcwele kungandisa ubungozi besifo senhliziyo [18] , [19] , [amashumi amabili] .
Olunye ucwaningo olwenziwe kubahlanganyeli abaphilile abangama-32 abadle u-15 ml wamafutha kakhukhunathi ayizintombi nsuku zonke amasonto ayisishiyagalombili axhunyaniswe nokwanda okuphezulu kwe-cholesterol ye-HDL. Kodwa-ke, ezinye izifundo ziyadingeka ezigulini ezinamazinga aphansi we-cholesterol ye-HDL edinga ukukhulisa amazinga azo e-cholesterol e-HDL [amashumi amabili nanye] .
2. Amafutha esundu
Ngokwe-American Heart Association, uwoyela wesundu unamafutha amaningi, [22] okufanele isetshenziswe ngokulinganisela. I-100 g kawoyela wesundu iqukethe u-49.3 g wamafutha agcwele, ama-37 g amafutha we-monounsaturated nama-9.3 g we-polyunsaturated fat [2. 3] .
Amathiphu Wokusebenzisa Amafutha Wokupheka
• Gwema noma yimaphi amafutha okupheka ukuze ushe ngaphezu kwephuzu lawo lentuthu.
• Ungasebenzisi amafutha okupheka anuka kabi.
• Ungasebenzisi futhi noma uphinde uvuselele uwoyela wokupheka.
• Thenga amafutha okupheka uwagcine endaweni emnyama, epholile.
Ukuphetha ...
Ngokwe-American Heart Association, shintsha amafutha amabi njengamafutha agcwele ngamanoni aphilile njengamafutha e-monounsaturated nama-polyunsaturated njengoba elungele inhliziyo yakho. Ngakho-ke, khetha amafutha okupheka anempilo wokulungiselela ukudla okufana ne-safflower, i-sunflower, iphinathiya, ukwatapheya namafutha omnqumo. Sebenzisa amafutha kakhukhunathi namafutha esundu ngokulinganisela njengoba ephezulu emafutheni agcwele.
