Mafuta okhuta - amapindula ndi kuvulaza thupi la munthu

Kulimbitsa thanzi ndi kutetezeka ku matenda omwe amabwera pogwiritsa ntchito chakudya chovulaza, ndi bwino kulingalira za zakudya zoyenera, tsatanetsatane ndi kuyeretsa chakudya cha tsiku ndi tsiku. Zomwe zimakhudza zamoyo zamoyo zimaperekedwa ndi mafuta odzaza ndi mafuta, zomwe zimagwiritsidwa ntchito mochuluka kwambiri ndi ochirikiza chakudya chofulumira.

Kodi mafuta odzaza ndi chiyani?

Mafuta okhuta ndi gulu la mafuta omwe ali ndi mafuta okhutira okha. Mankhwalawa samaphatikizapo kukhala ndi zibwenzi ziwiri kapena zitatu, pamene maatomu a carbon amakhala ndi mgwirizano umodzi. Chiwerengero chochepa cha ma atomu a kaboni ndi 3 okha, ndipo chiwombankhanga chikufikira maatomu 36. Chodziwika n'chakuti kutentha kwawo kumawonjezereka molingana ndi kuchuluka kwa maatomu a mpweya.

Pa maziko a chiyambi, iwo agawidwa mu:

• margarines;
• mafuta odzaza nyama (mkati, mafuta oyera pa nyama, tchizi, batala wa mkaka);
• masamba oyambirira (hydrogenated otentha: mafuta a kanjedza, mafuta a kokonati).

Mafuta okwanira - amapindula ndi kuvulaza

Mukapenda mankhwala omwe ali ndi mafuta odzaza, mukhoza kuganiza kuti ali mu menyu iliyonse. Phindu kapena kupweteka kumene kudzaperekedwa kwa thupi, kumadalira molingana ndi kuchuluka kwa kugwiritsidwa ntchito kwa zinthu zoterezo. Kuti muwone chithunzi chonse, nkofunika kufufuza zothandiza za mafuta odzaza ndi ovulaza omwe, mwatsoka, ali ambiri.

Mafuta okhuta - amapindula

Ubwino wa mafuta odzaza ndi awa:

• perekani kuyambitsana kwa njira za kaphatikizidwe ka mahomoni mu thupi;
• Zimathandizira kuti mavitamini aziwonetseratu ndikuwonetsa zinthu;
• zimakhudza kwambiri kubereka (makamaka kwa amuna);
• Kugwiritsa ntchito moyenera kumapangitsa thupi kukhala ndi mphamvu zokwanira, limakupatsani inu kusangalala ndipo simukumva kuti mulibe mphamvu.

Mafuta okhuta - kuvulaza

Mitundu ina yowopsa komanso yoopsa ndiyo mafuta opangidwa ndi mafuta, omwe amapangidwa chifukwa cha kukonza ndi kugwiritsa ntchito mafuta. Izi ndi ma molecule osinthidwa opangidwa ndi mafuta osatulutsidwa chifukwa cha chithandizo cha kutentha. Ndikofunika kumvetsetsa kuti ali pang'ono, alipo pafupifupi zakudya zonse. Kutenthedwa kwa kutentha kwa mafuta kumatenda awo angapitirire kufika 50%. Mafuta amtundu amadziwika kwambiri popanga chakudya chofulumira, katundu wophika ndi zinthu zina, zomwe zikaphikidwa zimatenthedwa ndi mafuta.

Pogwiritsa ntchito mopitirira muyeso, mafuta odzaza mafuta ndi mafuta amtunduwu amakhudza thanzi laumunthu, lomwe silingasonyeze pa zizindikiro zina, koma kuwonjezereka kwa matenda aakulu. Matenda a umoyo omwe amachititsa chakudya ndi mafuta ochulukirapo okhutira amalingalira moyenera:

• chitukuko cha shuga;
• kunenepa kwambiri;
• matenda a mtima;
• kuphwanya njira zamagetsi m'thupi.

Mafuta okhuta - chizolowezi patsiku

Podziwa zotsatira za zinthu zoterezi pa thupi la munthu wathanzi, muyenera kudziwa momwe mafuta amafunira tsiku lililonse. Pano, monga mu nkhani ina iliyonse, udindo waukulu umawonetsedwa ndi kuchulukirapo. Zimatsimikiziridwa kuti mulingo woyenera kwambiri wa zakudya ndi pafupifupi 15-20 g pa tsiku. Chizindikiro ichi n'chofanana kwa amuna ndi akazi akulu, mosasamala za kulemera ndi msinkhu. Kupitiliza kugwiritsira ntchito mankhwalawa kungapweteke kwambiri kuposa zabwino.

Mafuta opatsirana, omwe amawadyetsa bwino, omwe alibe zotsatira zoipa pa thupi, ndi 3-4 gmm (kapena 2% ya makilogalamu) tsiku lililonse. Ziyenera kuganiziridwa kuti ndizo ziwalo za khansa, zingathe kuunjikira m'thupi kwa zaka zambiri ndipo nthawi imodzi sichisonyeza zizindikiro zomveka za kuwonongeka kwa thanzi kwa nthawi yaitali.

Pofuna kupeŵa kuchuluka kwa gawo labwino la mafuta tsiku lonse, ndi bwino kulabadira chakudya. Pazinthu zina, opanga amasonyeza kufunika kwa mafuta odzaza. Ngati palibe chisonyezero chotere, ndiye kuti chizindikiro cha zakudya zowonjezera chiyenera kuwerengedwa. Mafuta ochulukirapo amaonedwa kuti ndi oposa 17.5% mafuta mu mankhwala.

Mafuta odzaza ali kuti?

Kugwiritsidwa ntchito kwa makina amenewa pa mafakitale ndi phindu poti mfundo yosungunuka imakhala pamwamba pa mlengalenga, zomwe zikutanthauza kuti kutentha ndi alumali zimawonjezeka kwambiri. Choncho, kugwiritsa ntchito mafuta ndi mafuta amtunduwu nthawi zambiri kumapezeka popanga chakudya, chomwe chiyenera kuwonongeka mwamsanga, koma chiri ndi mizere yambiri yosungirako. Kufufuza momwe mankhwala ali ndi mafuta odzaza, mukhoza kupanga magulu akuluakulu awa:

• mankhwala;
• Zakudya za mkaka (pali kudalira mwachindunji peresenti ya mafuta okhutira);
• chokoleti;
• chakudya kuchokera ku chakudya chofulumira;
• confectionery.