Ingabe Amafutha Esundu Angalungile? Siyaphenya

Amagama Amahle Kakhulu Ezingane

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Bheka ibhodlela lakho le-shampoo, hamba ku-toothpaste noma imbiza oyintandokazi yebhotela lamantongomane, futhi cishe uzobhekana namafutha esundu (yize ngezinye izikhathi ehamba ngamanye amagama-ngaphezulu kwalokho okungezansi). Uwoyela oyimpikiswano ubonakala yonke indawo, okusenze sazibuza ukuthi: Ingabe amafutha esundu awalungile kuwe? Kuthiwani ngemvelo? (Impendulo emfushane ukuthi kukhona okuhle nokubi, okuhlakaniphile kwezempilo, futhi yebo, kubi endaweni ezungezile.) Qhubeka ufunda ukuze uthole ulwazi olwengeziwe.

Yini Amafutha Esundu?

Itholakalaphi?

Ngokuvamile, amafutha esundu atholakala ekudleni nasemikhiqizweni yobuhle. Ngokwe-WWF, amafutha esundu atholakala ekudleni okufana nama-noodle asheshayo, imajarini, u-ayisikhilimu nebhotela lamantongomane, kanye nemikhiqizo yobuhle efana namashampoo nezinti zomlomo. Isetshenziselwa ukuthuthukisa ukuthungwa nokunambitha, ukuvimbela ukuncibilika nokwelula impilo yeshalofu. Ayinaphunga futhi ayinambala, okusho ukuthi ngeke iguqule imikhiqizo engezwe kuyo.

Ingabe Ayilungile Ngempilo Yakho?

Okokuqala ake sihlole amaqiniso omsoco. Isipuni esisodwa (amagremu angu-14) samafutha esundu sinamakhalori angu-114 namagremu angu-14 amafutha (amagremu angu-7 amafutha agcwele, amagremu angu-5 amafutha e-monounsaturated namagremu angu-1.5 amafutha e-polyunsaturated). Futhi iqukethe amaphesenti angu-11 okunconywa kwansuku zonke kavithamini E.

Ikakhulukazi, uvithamini E otholakala emafutheni esundu ubizwa ngokuthi ama-tocotrienols, anezakhiwo eziqinile zokulwa ne-antioxidant ezingase zisekele impilo yobuchopho, ngokwezifundo ezifana nazo. Lena kusukela e-Ohio State University Medical Center.

Noma kunjalo, nakuba uwoyela wesundu ungenayo i-trans-fat, unamafutha agcwele, okusho ukuthi angakhuphula i-cholesterol engenampilo kanye ne-triglycerides, okwandisa amathuba okuba nesifo senhliziyo.

Ngokuvamile, amafutha esundu anempilo kunamanye amafutha okupheka namafutha, kodwa awanempilo njengamanye, njengamafutha omnqumo kanye ne-ghee. (Okwengeziwe mayelana nezinye izindlela ezinempilo kamuva.)

Ingabe Yimbi Emvelweni ?

Ngokombono wezempilo, kukhona okuhle nokubi okucacile kumafutha esundu. Ngokombono wemvelo, amafutha esundu mubi ngenkuthalo.

Ngokuvumelana ne Isayensi yaseMelika , uwoyela wesundu unengxenye ngokwengxenye yokugawulwa kwamahlathi ngokushesha ezindaweni zase-Indonesia naseMalaysia, futhi unemiphumela engemihle ekukhishweni kwekhabhoni nokushintsha kwesimo sezulu.

Ngokusho kwe WWF , 'Izindawo ezinkulu zamahlathi asezindaweni ezishisayo nezinye imvelo ezinenani eliphezulu lokongiwa ziye zagencwa ukuze kuvuleke indawo enkulu yamasimu esundu kawoyela. Lokhu kucwecwa kucekele phansi indawo ebucayi yezilwane eziningi ezisengozini yokushabalala—kuhlanganise obhejane, izindlovu namahlosi.' Phezu kwalokho, 'Ukushiswa kwamahlathi ukuze kuvuleke indawo yesilimo nakho kuwumthombo omkhulu wokukhishwa kwesisi esibamba ukushisa. Izindlela zokulima kakhulu ziholela ekungcoleni komhlaba nokuguguleka nokungcoliswa kwamanzi.'

Ngakho-ke, Ingabe Kufanele Siyeke Ngokuphelele Ukusebenzisa Amafutha Esundu?

Uma ucabangela ukuthi mingaki imikhiqizo equkethe amafutha esundu, ukuyiduba ngokuphelele cishe akunakwenzeka. Futhi, ukuncishiswa kwesidingo sikawoyela wesundu kungaphoqa izinkampani eziwuvunayo ukuthi esikhundleni salokho ziguqukele ekuvuneni okuqinile kwezingodo okunganyusa ukungcola. Esikhundleni sokuma ngokuphelele, ikhambi elingcono kakhulu libonakala liwukuthola amafutha esundu ahlala njalo lapho kungenzeka. Kanjani? Bheka imikhiqizo enombala oluhlaza Isitika se-RSPO noma ilebula yeGreen Palm, ekhombisa ukuthi umkhiqizi wenza izinguquko ohlelweni lokukhiqiza oluzinzile.

Ukupheka Okuhlukile Ngamafutha Esundu

Amafutha e-Olive
Kuxhunyaniswe nengcuphe eyehlisiwe ye Isifo senhliziyo , unhlangothi kanye nemidlavuza ethile, lena inguSuperman wamafutha (uma uSuperman wayengunkulunkulu wamaGreki). Ukunambitheka kwayo okuthambile kuyenza ithathele ibhotela enempilo lapho ubhaka, futhi izimfanelo zayo ezingokwemvelo ezithuthukisa isikhumba zingasebenza umlingo wazo kungakhathaliseki ukuthi uyalidla noma uligcoba. Kugcine endaweni emnyama kude nokushisa.

Amafutha Kakotapheya
Ilungele ukupheka okushisisa kakhulu kanye nasezindaweni zesaladi ezigqokeni nasezisobho ezibandayo, la mafutha aqukethe amafutha e-monounsaturated afana ne-oleic acid (funda: uhlobo oluhle ngempela) ukusiza ukwehlisa amazinga e-cholesterol nomfutho wegazi . Ngokuyisisekelo, i-cooking oil powerhouse. Ungagcina amafutha e-avo ekhabetheni noma uwafake esiqandisini ukuze ahlale isikhathi eside.

Ghee
Yenziwe ngokubilisa ibhotela kancane kancane bese ihluza okuqinile kobisi, ghee ayinawo i-lactose, ayinawo amaprotheni obisi futhi inephuzu lentuthu eliphezulu kakhulu. Uma yenziwe ngebhotela elifunzwa ngotshani, igcina lawo mavithamini namaminerali akulungele wena. I-Ghee ingahlala izinyanga ezimbalwa ngaphandle kwesiqandisi, noma ungayigcina efrijini kuze kube unyaka.

Amafutha e-Flaxseed
La mafutha anombiwa kakhulu (abanye bangase bathi funky), ngakho-ke isetshenziswa kahle kakhulu kancane: zama ukuxuba namafutha angathathi hlangothi ekugqokeni kwesaladi, noma ukusebenzisa i-drizzle nje njengento yokuqeda kunoma yisiphi isidlo. Amafutha e-flaxseed azwela ukushisa, ngakho gwema ukusetshenziswa okushisayo futhi ukugcine esiqandisini.

Amafutha Embewu
I-flavour engathathi hlangothi kanye nephuzu eliphezulu lentuthu yenza lawa mafutha esikhundleni esiphelele samafutha emifino. Igcwele uvithamini E kanye ne-omegas 3, 6 kanye ne-9, kanye nama-antioxidants kanye nezinhlanganisela ezilwa nokuvuvukala. Iguquguquka ngokwenele ekusetshenzisweni okunambitheka nokumnandi, ngakho-ke zama ukuyishintshanisa nebhotela kuresiphi yakho elandelayo. Psst : Amafutha embewu yomvini angaba inkanyezi yesimiso sakho sobuhle . Yigcine endaweni epholile, emnyama (njengesiqandisi) isikhathi esingafika ezinyangeni eziyisithupha.

Amafutha Kakhukhunathi
Lamafutha asezindaweni ezishisayo anephunga elimnandi futhi anothe ngamafutha anempilo. Futhi iqukethe i-lauric acid, inhlanganisela eyaziwa ngekhono layo eliwusizo lokubulala amagciwane angabangela izifo. Uma ungathandi ukunambitheka kwayo okumnandi, kuzame ohlelweni lwakho lobuhle: Kuguquguquka ngendlela emangalisayo . Amafutha kakhukhunathi angcono kakhulu agcinwe endaweni epholile, emnyama njenge-pantry yakho (uma ufuna ukuthi ihlale iqinile ekamelweni lokushisa).

OKUhlobene : Ukuhlanganisa Ukudla Kuyathrenda, Kodwa Ingabe Kuyasebenza Ngempela?

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