Iyini amafutha futhi kufanele ngiwasebenzise nini?
Abantu abaningi basebenzisa, njengombuso, izinhlobo ezimbalwa zamafutha zemifino: enye yokufryana, enye isaladi. Kodwa lokhu akukona ngokuphelele. Amafutha amaningi, angcono. Izidakamizwa zeluleka endlini ukuthi zigcine izinhlobo ezingu-5-6 zamafutha futhi zizenze ezinye. Ebusuku kuyadingeka ukusebenzisa cishe i-1 ithebula elisezipuni (noma yikuphi). Khona-ke inzuzo kuyo kuyoba ngaphezulu.
Amafutha omifino akhishwa ngokupenda. Ngemuva kokuthi i-spin ihlungiwe futhi ihlanzwa. Ngenxa yalokho, kunezinhlobo ezintathu zamafutha zemifino: eluhlaza, elicwengisisiwe futhi engenakulinganiswa. Amafutha ashulayo adlula kuphela ukuhlunga, ngakho-ke zonke izinto eziwusizo zigcinwa ngokugcwele. Kunconywa ukuthi uyisebenzise emanzini abandayo. Amafutha angahlanjululwa ahlungiwe, avuliwe, bese edlula inqubo ye-hydration ne-neutralization. Kuleyo ngxenye yezinto ezisebenzayo ziyanyamalala. Ihlanjululwe - igcwele izicubungula: ukuguqulwa kwemvelo, ukuchithwa kwemvelo. Ngenxa yalokho, ilahlekelwa izinto eziningi eziwusizo. Kodwa kuhle ukuthosa.
Amafutha e-sunflower
Amafutha e-sunflower aqukethe ama-fatty acids amaningi, okudingekayo ekwakheni amangqamuzana, ukugcina igciwane lesandulela ngculaza kanye nokukhiqiza amahomoni. Iqukethe amaprotheni (kufika ku-19%), ama-carbohydrate (kufika ku-27%), amavithamini P, E no-A, ama-antioxidants. Ekuphekeni, la mafutha angasetshenziswa cishe konke. Kodwa okwenziwe izitsha ezibandayo ezilungisiwe kungcono ukuthatha amafutha angenasiphunga ngephunga elicebile. Ukuze ulondoloze ukunambitheka, kunconywa ukuba uyilondoloze endaweni epholile ebumnyameni ekushiseni kwama-degree kuya ku-20, okungenani isitsha esineqhwa. Ngamanani, eshibhile kunawo wonke amanye amafutha.
Amafutha omnqumo
Muva nje, amafutha omnqumo abe ethandwa kakhulu. Kufanelekile kokubili ukugqoka isaladi nokulungiselela izitsha ezihlukahlukene. Ngenxa yokunambitheka kwayo okungavamile uyakwazi ukunambitheka okukhethekile kwimikhiqizo. Ngaphezu kwalokho, ibanjwe kangcono kunamanye amafutha. Iqukethe ama-acids ayi-insaturated kanye ne-"cholesterol" ewusizo. Odokotela abaningi bayayincoma ukuthi kunomama abakhulelwe nabaqabulayo, njengoba aqukethe ama-acids amaningi afana nobomama kamama. Amafutha omnqumo okusetshenzwa njalo uyokuvikela ezifweni zenhliziyo, ukukhuluphala nesifo sikashukela.
Ekuphekeni, kungcono ukusebenzisa amafutha omnqumo ukulungisa izitsha zaseMedithera: isiGreki, isiNtaliyane noma iSpanishi. EYurophu, amafutha anjalo anconywa ukuba athenge amabhodlela epulasitiki. Ayishibhile, isikhathi saso sokugcina sincane futhi sithengiswa masinyane, okusho ukuthi ngaso sonke isikhathi sishaqile ezitolo. Ukuthi amafutha alahlekelwa ukunambitheka kwawo, agcine endaweni epholile emgodini ovalwe.
Amafutha aqoshiwe
Ngaphambi kokuba kuvele amafutha e-sunflower, amafutha e-linseed ayethandwa kakhulu eRussia. Iqukethe isilinganiso esiphezulu se-fatty acids: linoleic (omega 6), i-linolenic (i-omega 3) ne-oleic (i-omega 9). I-Vitamin Yeemogay ingcono ukugaya lawa ma-acids. Ngesikhathi esifanayo, ukusetshenziselwa kwamafutha njalo kuthuthukisa isimo sezipikili, isikhumba nezinwele, kusiza ukuqinisa isimiso sezinzwa, kuvamile ukusebenza kwamathumbu, izinso kanye ne-gland yegciwane futhi kuthuthukise isimo ne-PMS.
Ekuphekeni, lokhu okuncane kungasetshenziswa kuphela esimweni sezulu esibanda. Iphelele nge-sauerkraut nangenxa yokusanhlamvu. Ukuze uqinisekise ukuthi amafutha ahlala isikhathi eside, ulondoloze ngesembozo esivaliwe esiqandisini, kodwa hhayi umfana.
Amafutha we-walnut
Amafutha anjalo ayasiza kakhulu. Ihlanganisa omegazhirnye acid, amavithamini B, A, C, PP, K, E, D, ama-macronutrients (iodini, i-zinc, i-calcium, insimbi, ithusi, i-phosphorus, i-selenium ne-cobalt), i-carotonoids. Ngokusetshenziswa njalo kwamafutha omununu kuzokusiza ukwenza isikhumba sidle futhi sibe bushelelezi. Ama-enzyme ase-Arastitic azoba nethonya elihle empilweni yabantu.
Ukupheka kuhle ngokugcwele njengokugcwalisa i-ksalatam. Futhi isetshenziselwa ukuhlanza inyama, ku-dessert, ukupheka, kanye namasiki ezitsha ezishisayo. Bangakwazi ukupheka inyama nemifino, bephekwe ku-grill.
Amafutha omfelande
Leliyela liqukethe ama-antibiotic yemvelo, ngakho-ke lisetshenziselwa ukuphatha amakhaza, ukushisa, amanxeba. Iqukethe amavithamini amaningi PP, E, Ai B6, choline kanye ne-omega-3. Ngenxa yalokhu, ikhuthaza ukukhula komzimba, ukwakhiwa kwe-lactation nokuqina okwenyuka namandla we-capillaries.
Ekuphekeni kusetshenziselwa ukunika ukunambitheka okunambitheka ezinhlobonhlobo zezaladi, i-vinaigrette, inyama nenhlanzi izitsha. Ngendlela, izitsha, lapho le mafutha enziwe khona, azihlali isikhathi eside. Futhi konke ngenxa yokuthi amafutha anezakhi ze-bactericidal.
Amafutha kaSesame
Iqukethe insimbi eningi, i-antioxidants, i-lecithin, amavithamini B1, B2, A, P, i-calcium nama-fatty acids ewusizo (oleic, palmitic, stearic). Amafutha aseSesame asetshenziselwa ukwelashwa kwezinhlelo zokuphefumula, amakhaza, ukukhwehlela, i-thrombophlebitis, kanye nokujwayelekile kwegciwane le-thyroid. Ukusebenzisa njalo kuyasiza ekunciphiseni ukucindezeleka nokucindezeleka.
Ekuphekeni kuphelela izitsha zokudla zase-Asia, amasoso, ama-saladi, ama-marinades ngenyama nenhlanzi. Amafutha omsaka omhlophe angadla ukudla.
Amafutha Iphunga
Amafutha wepumpkin ayithinta kahle impilo yabantu. Ngokusetshenziswa okuvamile, ingozi ye-prostatitis inciphise, kanti ukugaya umzimba kunomzimba. Iqukethe i-omega-3 ne-omega-6 fatty acids, amavithamini E no-A. Ukupheka kusetshenziselwa ama-pures okwenziwe ngomumo, okusanhlamvu, isobho nokudla okulula (okubandayo nokushisayo). Ngendlela, amafutha wesame wekhwalithi angeke akhonze.
I-Oil Seed Grape
Icebile kuma-antioxidants kanye ne-omega-3 fatty acids. Ukusebenzisa njalo la mafutha kuzothuthukisa isimo nesimo sesikhumba sakho, ukuqinisa izindonga zemikhumbi ye-lymphatic negazi, futhi kwandise ukuqina kwazo. Akusetshenziswanga ukupheka kuphela, kepha futhi i-cosmetology yokulwa nes cellulite ne-ivaricosis. Ekuphekeni kufanelekile ukugcwalisa, inyama yokudoba nemikhiqizo yezinhlanzi, futhi ihamba kahle nanoma imuphi uviniga.
Amafutha ommbila
Kuyinto ephikisana kakhulu ne-oxidation phakathi kwamafutha ahlanzekile. Kuyasiza ukuvimbela ukutholakala kwesifo sokuqina kwamathambo, kuthuthukisa isimo samathumbu nesibindi, i-gallbladder futhi kunconywa izifo zesimiso sezinzwa. Ucebile ngamavithamini E no-A. Ukupheka kungcono ukuyisebenzisa ukuze ukhiphe. Ngezinye izikhathi yengezwa kwimikhiqizo ye-confectionery ne-voyonnaise.
Amafutha we-soya
Amafutha we-soya ahlonishwa ngokuqukethwe kwawo okuphezulu kwe-lecithin-into ewusizo ohlelweni lwezinzwa zomphakathi kanye nombono. Futhi, la mafutha afaneleka kahle izitsha eziphekwe ngokujulile okuthosiwe. Kuthengiswa kuhlelwe kuphela. Futhi isikhathi saso sokugcina siyizinsuku ezingu-45 kuphela.
Njengoba ubona, kunamafutha amaningi. Zonke azifani nje kuphela ukunambitheka, kodwa futhi ngobuningi bezinto eziwusizo. Ngosizo lwamafutha, ungakwazi ukuhlukanisa ukudla kwakho kwansuku zonke, futhi uqinise impilo yakho. Into esemqoka ukukhetha kahle amafutha afanele!