Uke wazama amafutha kakhukhunathi? Amathuba okuthi uke wasithola leso siphakamiso ngaphambili—kungaba njengekhambi lezindebe eziphukile kanye neziphetho ezihlukene, isengezo okufanele uzame ohlelweni lwakho lokwehlisa isisindo noma ilube yemvelo yonke, esekwe esitshalweni . Yebo, lawa mafutha ezimangaliso abelokhu eyinsakavukela umchilo wesidwaba iminyaka embalwa manje futhi ngesizathu esihle: Lawa mafutha agcwele enempilo alayishwa ama-triglycerides aphakathi nendawo okucatshangwa ukuthi azuzisa isikhumba futhi angaba namandla okuthuthukisa impilo yenhliziyo nempilo yomzimba. Sesikushilo lokho, uma kuziwa ekuvuneni imivuzo yamafutha kakhukhunathi, kuyasiza ukwazi ukuthi hlobo luni lokuthenga nokusetshenziswa kwawo. Hhayi-ke, bangane, sinesihloko ngenkulumompikiswano kawoyela kakhukhunathi acwengisisiwe aqhathaniswa nangacolisiwe, futhi kungase kube uguquko lwendlela yakho yobuhle nemenyu yesidlo sakusihlwa...noma kokubili.
Yini uwoyela kakhukhunathi ongalungisiwe?
Njengawo wonke amafutha kakhukhunathi, amafutha kakhukhunathi angahluziwe angamafutha asekelwe esitshalweni akhishwe enyameni kakhukhunathi ovuthiwe; yini eyenza ingacolisisiwe nje ukuthi ayizange icutshungulwe ngokuqhubekayo uma icindezelwe enyameni. Ngenxa yalesi sizathu, amafutha kakhukhunathi angalungisiwe-ngezinye izikhathi abizwa ngokuthi amafutha kakhukhunathi ayintombi-aqhosha ngephunga elimnandi likakhukhunathi kanye nokunambitheka kanye nephuzu lentuthu elingu-350 degrees Fahrenheit. (Ukusikisela: Uma ungawuthandi ukhukhunathi, amafutha kakhukhunathi angalungisiwe cishe ngeke abe phezulu.) Ezingeni lokushisa elivamile, kokubili amafutha kakhukhunathi angacolile futhi acwengisisiwe aqinile futhi amhlophe ngokubukeka, ngakho ngeke ukwazi khomba uwoyela kakhukhunathi ongahluziwe lapho ubona. Kunalokho, funda ilebula—uma ubona amagama athi virgin or cold-pressed, khona-ke amafutha kakhukhunathi awalungisiwe. (Qaphela: Akuwona wonke uwoyela kakhukhunathi ongahluziwe acindezelwe ngokubandayo, kodwa wonke uwoyela kakhukhunathi ocindezelwe ngokubanda awucaciswanga.)
Yini amafutha kakhukhunathi acwengekile?
Ngakho-ke manje njengoba usuwazi ukuthi yini amafutha kakhukhunathi angalungisiwe, yini ehlangene nezinto ezicwengisisiwe? Njengoba ubungase uqagele, umehluko obalulekile phakathi kwakho kokubili ukuthi uwoyela kakhukhunathi ocolisisiwe useqhubeke nokucutshungulwa—futhi ngokuvamile kancane. Izinyathelo zokucubungula ezithathwe ukuze kukhiqizwe uwoyela kakhukhunathi ocolile zingase zihlanganise i-degumming, ngokuyisisekelo ishawa elibandayo lamafutha kakhukhunathi ukuze asuse izinsini ezenzeka ngokwemvelo; i-neutralizing, inqubo lapho ama-fatty acids mahhala akhishwa khona ukuze kuvinjelwe ingozi ye-oxidation (okungukuthi, amafutha e-rancid); ukuhlanza, okungabandakanyi i-bleach nhlobo, kodwa kufezwa ngokuhlunga ubumba; futhi ekugcineni, ukuqeda iphunga, okuyilapho amafutha eshiswa khona ukuze asuse noma yikuphi ukunambitheka nokunambitheka kukakhukhunathi. KULUNGILE, lolo ulwazi oluningi, kodwa kusho ukuthini konke? Okokuqala, akuzona zonke lezo zinyathelo ezithathwayo ohlelweni lokucwengisiswa, kodwa ukuqeda iphunga kuyenzeka nakanjani, okusiletha kumehluko obalulekile wokusebenza phakathi kwamafutha kakhukhunathi acwengisisiwe nangacolisisiwe: Amafutha kakhukhunathi acwengisisiwe asondele kakhulu ekunganambitheki ngokuphelele futhi awanuki, futhi inephuzu lentuthu eliphakeme kancane elingu-400 degrees Fahrenheit. Kuyafaneleka futhi ukuqaphela ukuthi, nakuba ngokuvamile sihlobanisa ukucubungula nokulahlekelwa inani lokudla okunempilo, akunjalo namafutha kakhukhunathi acwengisisiwe. Inqubo yokucwengisiswa ayinawo umthelela ku-triglycerides yochungechunge olumaphakathi noma inani le-lauric acid namafutha agcwele kumkhiqizo wokugcina (okunye kulokho okungezansi). Ngamanye amazwi, asikho isizathu sokungasebenzisi uwoyela kakhukhunathi ocolisisiwe, ikakhulukazi uma ungenayo indle ngendlela ukhukhunathi othanda ngayo.
Acwengekile vs. Amafutha kakhukhunathi angacolile
Uma kuziwa ekudleni, kokubili amafutha kakhukhunathi angahluziwe futhi acwengisisiwe anikeza izinzuzo ezifanayo, i-Sheri Vettel, i-RD evela Isikhungo Sokudla Okudidiyelwe , uyasitshela. Zombili ziqukethe i-medium-chain triglycerides—uhlobo lwamafutha okungenzeka kube lula ukuba amathumbu agaye futhi amunce—okuyinto ezuzisayo kulabo abananoma yiziphi izinkinga zokugaya ukudla. I-Lauric acid iwuhlobo olulodwa lwe-medium-chain fatty acid etholakala kukhukhunathi enezinzuzo zokulwa namagciwane, futhi inezixhumanisi zesisindo esinempilo, i-HDL ekhulisiwe (i-cholesterol 'enhle'), kanye nokuvikelwa kwisifo i-Alzheimer's, nakuba ucwaningo oluphelele luyi-HDL. uyanezela. Ngamanye amazwi, kokubili uwoyela kakhukhunathi ongahluziwe futhi ocolisisiwe unephrofayili efanayo yokudla okunempilo. Uma kuziwa ezindlekweni, izinto ezicolisisiwe zivame ukushibhile kunamafutha kakhukhunathi angalungisiwe. Ngakho-ke ukukhetha phakathi kwalokhu kokubili kwehlela kulokho okuthandwa nguwe nokuthi uhlose ukusebenzisela ini amafutha.
Indlela yokukhetha ukuthi yimaphi amafutha ozowasebenzisa
Ake sibheke ezinye zezindlela ezahlukene ongasebenzisa ngazo amafutha kakhukhunathi ( kukhona okungaphezu kokucabanga kwakho ) nokuthi uwoyela ongacolisisiwe futhi ocolisisiwe unqwabelana kanjani ngakunye.
Ukunakekelwa kwesikhumba
Njengoba sesishilo, uwoyela kakhukhunathi uyisikhumba esithandwayo futhi i-moisturizer yezinwele , kodwa kunendaba ukuthi yiluphi uhlobo olusebenzisayo? Hhayi ngokuphelele. Njengomkhiqizo wobuhle, uwoyela kakhukhunathi ongalungisiwe uwuhlobo oluthandwayo lokusebenzisa-okungukuthi ngenxa yokuthi ukuntuleka kokucubungula kusho ukuthi amafutha kakhukhunathi agcina konke lokho okuhloswe yimvelo. (Amanye ama-phytonutrients kanye nama-polyphenols alahlekile ohlelweni lokucwengisiswa, futhi nakuba lokhu akuthinti inani lokudla okunomsoco, lezo zinhlanganisela zingase zibe nezinzuzo ezithile zesikhumba.) Lokho okushiwo, kokubili amafutha kakhukhunathi acwengekile futhi angahlanzekile anamandla afanayo okuthambisa ngakho, futhi, uma awulithandi iphunga lamafutha kakhukhunathi angalungisiwe, kuhle kakhulu ukukhetha okuhlukahlukene okucolisisiwe esikhundleni salokho.
Ukupheka
Kokubili amafutha kakhukhunathi angahluziwe futhi acwengekile ahle kakhulu ekuphekeni ngakho-ke ukuthi ukhetha kuphi kuncike ekutheni upheka luphi uhlobo lwesitsha. Ukunambitheka okucashile kukakhukhunathi kungahambisana noma kungqubuzane namanye ama-flavour esitsheni-into okufanele uyikhumbule njengoba uwoyela kakhukhunathi ongahluziwe uzodlulisela okunye ukunambitheka kwawo esidlweni sakho. Uma ufuna uwoyela wokupheka ongathathi hlangothi, uwoyela kakhukhunathi ocolisisiwe uwukubheja kwakho okuhle kakhulu. Futhi kuyisinqumo esingcono sokupheka ukushisa okuphezulu, ngenxa yephoyinti layo eliphakeme lentuthu.
Ukubhaka
Ukucatshangelwa okufanayo kuyadlala ngokubhaka njengokupheka-okungukuthi ukunambitheka kakhukhunathi okuncane kuzosebenza noma cha nalokho okwenzayo. Ngokungafani nokupheka, noma kunjalo, iphuzu lentuthu aliyona into ebalulekile lapho ubhaka: Amafutha kakhukhunathi angahluziwe ngeke abheme noma ashise lapho esetshenziswa njengesithako sokubhaka, ngisho nakuhhavini oshisayo (okungukuthi, ngaphezu kuka-350 degrees Fahrenheit).
Impilo
Njengoba sishilo ngaphambili, kokubili amafutha kakhukhunathi acwengekile futhi angahluziwe anephrofayili efanayo yokudla okunempilo. Uma usebenzisa amafutha kakhukhunathi ngezinzuzo zawo zokudla, noma iyiphi inketho izoletha izimpahla.
Umugqa Ophansi
Ngakho-ke, yini edingekayo? Kokubili amafutha kakhukhunathi acwengekile futhi angahluziwe anezinzuzo zomzimba wakho nesikhumba sakho. Into eyinhloko okufanele uyikhumbule ukuthi uwoyela wokupheka ongahluziwe une-flavour kakhukhunathi enamandla kakhulu kunomlingani wayo ongathathi hlangothi, ocwengiwe, futhi ukupheka kwe-stovetop kungcono ngoba iphuzu layo eliphakeme lentuthu lisho ukuthi lingathatha ukushisa.
OKUhlobene: 15 Ukusetshenziswa Okumangazayo Kwamafutha Kakhukhunathi
