Mafuta ophikira

Mafuta omwe amatchedwa masamba a masamba amaphatikiza: mafuta a mpendadzuwa, maolivi (maolivi), mafuta a soya, opendekera, poppy, beech, kugwiriridwa, chiponde, mpiru, sesame, mafuta a peanut (ochokera ku Arachis hypogea).

Mafuta ena a masamba ndi ofunika kwambiri m'chigawo, motero mafuta a walnut amagwiritsidwa ntchito kwambiri mu zakudya za ku Mediterranean.

Mtengo wazakudya

Mafuta okometsetsa omwe ali ndi masamba ali ndi zinthu zingapo zofunika pa moyo waumunthu, ndipo thupi silingathe kupanga zinthu izi zokha. Zinthu zotere zimaphatikizaponso, koma sizokhazo:

• Linoleic acid
• Linolenic acid
• Phospholipids

Zinthu ziwiri zoyambirira ndi mafuta osakwaniritsidwa omwe ndi ofunikira kuti thupi lipange ziwalo (kuphatikizapo maselo amitsempha). Phospholipids ndiye gawo lalikulu la nembanemba.

Akatswiri azachipembedzo amalimbikitsa kuti ayambe kuphika zakudya m'mafuta oyengeka okha, komanso kuvala saladi yaiwisi kapena yosasankhidwa (zakudya zopatsa thanzizi ndizapamwamba).

Sipakhoza kukhala cholesterol m'masamba (mwachitsanzo, mpendadzuwa) mafuta, komabe, ena opanga, pazolinga zotsatsa, amagogomezera kwambiri pazilembo zawo kuti mafuta awa alibe cholesterol.

Maponda

Peanut batala ndizofunikira kwambiri muzakudya zomwe zimatha kudyetsa chakudya chilichonse patebulo lanu. Imakhala ndi fungo labwino komanso kukoka kwa mtedza. Zabwino pakuvala masaladi, kuwedza shrimp, nsomba ndi nkhuku. Ikupatsa fungo lapadera kwa ma fries achi french. Amakhala ngati chakudya chomwe amachepetsa thupi ndipo amakonda kwambiri azinyama. Chofunikira pakuphika mbale zaku China, Japan ndi Korea.

Kuphatikizidwa kwa batala la peanut kumaphatikizapo mavitamini angapo ofunikira pakugwira bwino ntchito kwa thupi.

Zothandiza kutopa, kugona, kusintha kukumbukira, chidwi ndi kumva.

Mavwende

Mafuta a watermelon komanso mafuta a dzungu ali ndi zinthu zingapo zofunikira. Chifukwa cha zake zapamwamba) zamankhwala amachiritso (zinc ndi selenium), carotene, tocopherols, polyunsaturated mafuta acids ndi zinthu zina zomwe zimagwira ntchito pazogwiritsa ntchito, zimakhala ndi achire, prophylactic komanso anti-yotupa. Ili ndi chikhalidwe chake chokhacho chokhacho chokhala ndi mankhwala: kugwiritsa ntchito pafupipafupi chakudya kumachotsa kupangika kwa miyala, kuletsa kusintha kwa impso zosasinthika, kumakhala ndi zotsatira zabwino pochotsa njira zotupa mumkodzo wamatenda komanso matenda a acid-base. Amagwiritsidwa ntchito kuvala masaladi, mbale zozizira, chimanga, zamasamba zamasamba. Chithandizo cha kutentha sichikulimbikitsidwa.

Amaranth

Mafuta a Amaranth alibe kukoma ndi kununkhira. Chalangizidwa kuwonjezera pa masaladi, akamwe zoziziritsa kukhosi ndi ozizira. Mafuta omwe amapezeka kuchokera ku mbewu za amaranth ali ndi mafuta ochulukirapo a polyunsaturated (mpaka 50%), amino acid, mavitamini a B ndi E, ma carbohydrate (63%), zinthu: calcium, iron, manganese, phosphorous, boron, titanium, zinc. Idakhala yotchuka kwambiri chifukwa cha kukhalapo kwa squalene mmenemo. Squalene - chinthu chomwe chimagwira mpweya wabwino ndikumadzazira ndi zimakhala ndi maselo amthupi. Mpweya wowonjezera umathandizira pakuwonjezera mphamvu michere. Imatha kuwonjezera mphamvu ya chitetezo chathupi kangapo, kuonetsetsa kuti thupi likulimbana ndi matenda osiyanasiyana.

Mphesa

Mafuta ambewu ya mphesa amakhala ndi kukoma, kosangalatsa. Zoyenera kuvala masaladi, zakudya zozizira ndi zotentha, nyama zoyendayenda ndi nsomba. Ikupatsa "zest" wapadera ku chakudya chomwe mumakonda.

Zinthu zopindulitsa zomwe zimapanga mafuta zimakongoletsa kamvekedwe ka khungu lake.

Mpiru

Madokotala ambiri azakudya amawona kuti mafuta a mpiru ndi mankhwala omwe amapangidwa kale. Muli ndi mankhwala achilengedwe, motero ali ndi ntchito ya bactericidal ndi anthelmintic. Ndiwothandiza pochiza matenda am'mimba, matenda amtima komanso chimfine, chifukwa cha malo ake chimakonza kagayidwe kazakudya, magazi, amawonjezera kuchuluka kwa leukocytes, maselo ofiira am'magazi, hemoglobin, amatenga nawo mbali kupuma kwamatenda, ndipo amakhala ndi vuto la vasodilating. Amasintha chikhumbo, chimalimbikitsa kugaya chakudya. Onjezani batala mu mtanda wa zikondamoyo, ma pie, mkate - zidzakhala zokongola kwambiri ndipo sizikhala ndi banga kwa nthawi yayitali. Ma saladi ovalidwe ndi iye amakhalanso atsopano. Ndipo nyama ndi nsomba zophika pamenepo zimapeza kukoma kwapadera.

Walnut

Mafuta a Walnut ndichinthu chowoneka bwino komanso chopatsa thanzi, makamaka panthawi yobwezeretsa pambuyo pa matenda ndi maopareshoni. Ndibwino kuvala masaladi ndi misuzi ya gourmet. Wotchuka mu zakudya zakum'mawa. Muli kuchuluka kwa mavitamini E, ma polyunsaturated mafuta acids (mpaka 60%), ma macro- ndi ma microelements. Analimbikitsa anthu okalamba omwe ali ndi matenda oopsa, atherosclerosis, ischemic, matenda a mtima. Muli ndi enzyme ya mbewu - entimyriase, yomwe imasintha magazi m'magazi ndipo imathandizira kuti pakhale mbeu yaimuna.

Kedari

Mafuta a mkungudza amakhala ndi kukoma kosangalatsa kosalala komanso fungo labwino la mtedza wa paini. Ndikulimbikitsidwa kuti mupeze zokoma zamitundu yambiri, soseji ozizira, chimanga ndi masangweji. Mafuta a mkungudza ali ndi zinthu zambiri zathanzi, mafuta osakwaniritsidwa a asidi, mavitamini, macro ndi kufufuza zinthu. Amawonetsedwa kwa anthu azaka zonse. Amathandizira kuwonjezera chitetezo chokwanira komanso kulimbitsa makoma amitsempha yamagazi, amateteza kagayidwe.

Mbeu za Sesame

Sesame mafuta (mafuta a Sesame)

Mafuta a Sesame ndi gawo lofunikira pakuphika mbale zam'mawa. Ili ndi kakomedwe kosangalatsa kosangalatsa ndi zinthu zambiri zothandiza. Amagwiritsidwa ntchito kuphika masaladi, sosi, mavalidwe ndi mbale zotentha, kupereka kukoma kwa mbale mwatsopano. Lili ndi kuchuluka kwamafuta a polyunsaturated acid acid, phytosterol ndi sesamoline - antioxidant yomwe imabwezeretsa maselo, ndikuwonjezera ntchito yawo ya antioxidant. Kumwa mafuta a sesame pafupipafupi kumathandiza kuthana ndi nkhawa komanso kusamvana, kumachepetsa mafuta m'thupi. Mafuta ndi othandiza pakukhudza mtima, kupuma komanso minofu.

Filakisi

Mafuta a fulakesi (Mafuta owonda)

Mtengo wamafuta awa wagona mu zovuta za mafuta ochulukirapo a polyunsaturated mafuta Omega-3, Omega-6 ndi Omega-9, omwe sanapangidwe m'thupi. Mafuta ali ndi phindu pa njira yoberekera, matumbo a Prostate, amateteza matumbo ntchito, amachepetsa kuthamanga kwa magazi. Zimathandizira thupi kuthana ndi mphumu. Ndikulimbikitsidwa kuti muwonjezere ku saladi, vinaigrette, phala, sosi ndi sauerkraut. Mafuta enieni omwe ali ndi ululu wowawa. Osathira kutentha.

Nyanja yakumwa

Mafuta okhala ndi nyanja panyanja ali ndi kukoma kwabwino kwambiri. Idzakhala chowonjezera chapadera pakukonza masaladi ndi masamba a masamba. Mafuta a sea buckthorn ndi mankhwala a multivitamin. Pokhala ndi mavitamini alibe ofanana, ali ndi mavitamini A, B1, B2, B4. B6, B8. B9, K, P, PP, E, C. Ili ndi mphamvu zolimbitsa thupi ndipo ndi yabwino kwa anthu omwe ali ndi matenda am'mimba komanso duodenum. Imathandizira kuchiritsa kwa zowonongeka zimakhala, zimathandizira ndi matenda amaso, zimakhala ndi mphamvu ya tonic komanso zimawonjezera kukana kwa thupi pazinthu zoipa zachilengedwe.

Pogwiritsa ntchito mosalekeza, zimakhudza kapangidwe ka tsitsi, misomali. Mosangalatsa zimakhudza kulimba ndi khungu.

Mpunga

Mafuta a mpunga amakhala ndi kukoma kosangalatsa kolemera ndi mitundu yambiri yamagwiritsidwe. Zoyenera kukazinga kwakutali, kudya masamba ndi nyama, kuphika, mayonesi wophika ndi saladi. Kusiyanitsa kwakukulu pakati pa mafuta a mpunga ndi kukana kwake Kutenthetsa kwazotentha, motero amalimbikitsidwa kuti azizipaka, kuyika nyama ndi nsomba zam'nyanja. Muli ma antioxidants ofunikira paumoyo wa anthu, omwe ali m'gulu la vitamini E, omwe amathandiza kulimbana ndi zosunthika zaulere m'thupi la munthu ndikuchepetsa kukalamba. Mafutawo amakhala ndi kuchuluka kwamafuta acid poyerekeza ndi mafuta ena azipatso.

Dzungu

Mafuta a dzungu ali ndi fungo labwino lomwe limatha kuwonjezera zest chilichonse. Ichi ndichisangalalo chabwino kwambiri cha masaladi, chimanga, msuzi wosenda, mapulogalamu otentha komanso ozizira, mbale zazikulu.

Ndizabwino kwa anthu omwe ali ndi matenda am'mimba. Mavitamini ake ndi mafuta ochulukirapo a polyunsaturated acids amateteza kagayidwe, kupewa atherosulinosis, amakhala ndi phindu pakhungu ndipo amalimbikitsidwa kwa amuna monga kupewa prostatitis.

Hazelnuts

Mafuta a Hazelnut ndi gourmet weniweni. Ndizabwino ngati zokometsera kupatsa kukoma kosangalatsa ndi kununkhira kwatsopano pamavalidwe, soseji, masaladi, kubweretsa zopatsa thanzi. Mafuta a Hazelnut ndi abwino kukometsa nsomba, pasitala, mbatata yosenda ndi masamba. Ndipo ma asidi a polyunsaturated omwe ali ndi kapangidwe kake - linolenic, linoleic, oleic, mavitamini ndi michere kumachulukitsa phindu la malonda. Ndikulimbikitsidwa kwa atherosulinosis, matenda a chiwindi, matenda oopsa, matenda ashuga, mahesi, matenda amaso panthawi yomwe kukula kwamkaka, ukalamba, pamatchuthi apamwamba (othamanga, alendo) monga chovala champhamvu kwambiri, chopatsa mavitamini ndi mchere.

Garlic

Mafuta a Garlic samangokhala chakudya chamtengo wapatali, komanso othandizira amphamvu ndi prophylactic omwe amagwiritsidwa ntchito kuzizira, matenda ndi matenda am'mimba, matenda a metabolic. Imakhala ndi anti-thrombotic, lipid-lowering, hepatoprotective zotsatira ndi zina zabwino, ndi prophlaxis wa thrombotic mu thupi, imalepheretsa matenda a mtima, (limafinya mitsempha yamagazi, imathandizira mtima wamitsempha, mitsempha yamitsempha, imalimbitsa minofu yamtima, imalepheretsa kuthamanga kwa mtima, kumakulowetsani m'mimba. kuyambira kupuma movutikira kumapereka kukoma kwa zonunkhira ndi kununkhira kwa msuzi, marinade, soseji, nyama, mbale zamasamba ndi mbale zam'mbali za nyama.