I-Polymeaturated fatty acids i-Omega-3 ne-Omega-6 ibizwa ngokuthi i-vitamin F. Ukuntuleka kwayo njalo kuholela ezifweni ezinamapulangwe (kusukela ekuphefumuleni kwesifo kuya ku-infarction), ukukhulelwa kwengculazi, izifo zesibindi namalungu. Amanoni engeziwe adlala ama-pancreas nesibindi. Kodwa okudingekayo ngempela 25-30 amagremu (lokhu cishe ngamaspuni amabili) kufanele wengezwe ekudleni kwakho kwansuku zonke. Kodwa-ke, zonke lezi zakhiwo eziphawulekayo zihlanganiswa ngokuphelele ngamafutha angenalutho. Ngakho-ke, umama omuhle ekhishini uhlale enamafutha amabili: ehlanjululisiwe futhi ehlanza izinhlanzi nokucima. Amafutha angasetshenzisiwe asetshenziselwa amasaladi, amasoso nezinye izitsha.
Indlela yokwenza amafutha emifino
Ukuze uthole amafutha emifino engapheli okucindezelayo, imbewu iqala ukufutheka, bese uhamba ngaphansi komshini wokunyathelisa. Leliyela lihlanzwa kuphela ekungcoleni kwemishini. Izitsha zodaka ezansi ebhodleleni azilimazi empilweni, njengoba abantu abaningi becabanga. Iqukethe izinto eziwusizo zomzimba - i-phospholipids, engxenyeni ye-membrane yeseli. Amafutha acindezelayo amakhoza ngaphambi kokucindezela akusho ukushisa futhi kubhekwa njengento ewusizo kunazo zonke, kodwa akugcinwa kahle. Amafutha ahlanziwe aphuluke ukwelashwa kwe-alkali. Okungafani, ngaphandle kwe-sediment nesidumbu, kunombala obuthakathaka nokunambitha. Izinto ezinobungozi zisuswe kuwo. Kodwa, ngeshwa, kanye nokusebenza okuwusizo. Amafutha emifino ehlanzayo avame ukucwiliswa ngamavithamini wokwenziwa.
Ukuze uthole amafutha ahlisiwe, iphathwa ngokushisa okomile ku-1700-2300 ° ngaphansi kwe-vacuum ne-solvents eziphilayo, ngokuvamile i-hexane. Ngenxa yalokho, amafutha "aphethwe ngokuzenzakalelayo" - anqatshelwe ukunambitheka nokuhogela. Amafutha ahlwanyelwe imifino enamakhi amabili - "D" ne "P". I-Mark "D" ibhekwa njengobungani bemvelo, ngoba ayiqukethe amathrekhi e-solvents eziphilayo. Kunconywa izingane kanye nokudla kokudla. Ukusetshenziswa kwama-hexane-free technologies ngokuvamile kunikezwa ulwazi kulelebula. Kodwa ngisho nangemva kokudlula kuzo zonke izigaba zokuhlanzwa, amafutha yemifino agcina into eyinhloko okudingeka bayidle kakhulu - i-polyunsaturated fatty acids (PUFAs).
Izinhlobo zamafutha atshwayo omdaka
Okubaluleke kakhulu kweminye yemifino kungamafutha omnqumo. Iqukethe okuqukethwe okukhulu kunawo wonke ama-acids edingekayo ama-polyunsaturated fatty acids. Ngaphezu komnqumo, emashalofini ezimakethe nezitolo ungahlala uthola i-sunflower, i-soya, ummbila, amafutha aphuziwe. Futhi sesame, isundu kanye namanye amafutha.
Amafutha omnqumo angcono kakhulu agcinwe esiqandisini "esifudumele". Emakhazeni emafutheni omnqumo wemvelo (noma kunjalo, ehlanjululwe noma cha) ama-flakes amhlophe akhiwa, aphelelwa amandla ekamelweni lokushisa. Lena indlela eqondile yokuhlukanisa amafutha omnqumo wangempela kusuka kumakhohlisi kanye nokuqokwa. Amafutha wezinhlobo ezinhle kakhulu alula noma aphuzi egolide. Amabanga anama-green tinge. Ngamafutha omquba, amafutha omnqumo anesimo esikhethekile. Ngaphezu kwe-polyunsaturated fatty acids, iqukethe i-monounsaturated acids, ehlinzekela ukuvimbela ukuqina kwesifo somzimba.
Ukuthandwa kakhulu kwamafutha e-sunflower cishe kuhlotshaniswa nokwamukelwa kweSonto Lase-Orthodox yaseRussia njengomkhiqizo onomzimba. Ngokwemvelo, kusebenza kakhulu futhi kucebile kuma-acids e-polyunsaturated fatty.
Amafutha we- soya angcono kakhulu kubantwana nokudla ukudla. Njengoba iqukethe izinto eziwusizo, njenge-lecithin, kuyadingeka ekwakheni isimiso sezinzwa esibucayi kanye nezixhobo ezibukwayo. Amafutha we-soya afana nokubunjwa ukudoba amafutha. Ngaphezu kwalokho, la mafutha aqukethe inani elirekhodiwe likavithamini E. Polka iningi lentuthuko ye-soya (futhi, indlela, ummbila) iyingxenye yokudla okwenziwa ngokwezakhi zofuzo, abanye abantu bagwema lolu hlobo lwamafutha. Futhi ngokuphelele ngeze! Izingozi ezinokwenzeka kakhulu imikhiqizo ye-soy equkethe i-molecule yamaprotheni.
Amafutha aphuziwe ikakhulukazi asetshenziswa kakhulu embonini yokudla. Isetshenziselwa ukupheka imikhiqizo yama-margarine, ukudla okusemathinini, imayonnaise nama-sauces. Amafutha okugcoba akufanele ashiywe ekhishini lasekhaya. Leliyela libekezelela ukushisa, ngakho-ke kulungele uketshezi nokujulile. Kodwa othosiwe akakwazi ukubandakanyeka kakhulu kunoma ubani. Ikakhulukazi abantu abanezibonakaliso zokuqala ze-arteriosclerosis yezikebhe, ezingekho esibhedlela, kunesisindo esiningi ngokweqile lomzimba.
Amafutha ommbila athengiswayo afika kuphela efomini elungisiwe. Ayinayo izinzuzo ezikhethekile phezu kwamafutha we-sunflower. Kodwa-ke, iqukethe inqwaba yezidakamizwa ezihambisanayo eziwusizo (amavithamini nezakhi zokulandelela), ngenxa yokuthi zijabulela ukuthandwa emhlabeni wonke.
Amafutha kaSesame , ibizwa nangokuthi Sezam, kunomdlavuza omuhle kakhulu. Ngakho-ke kuhle kumasaladi. Le mafutha athandwa kakhulu emasimini aseShayina naseJapane. Izitshalo ze-same ezicwebeziwe zibizwa ngokuthi i-tahini yamafutha, okuvela kuyo i-halva.
Amafutha omfelande iyi-antibiotic enhle kakhulu. Inemikhiqizo ye-bactericidal, ngakho-ke iyadingeka ukulondolozwa, ukukhiqizwa kwezinhlanzi ezikhonjiwe kanye nemikhiqizo yokubhaka. Isinkwa, ebhakwa ngamafutha lwesinaphi, isikhathi eside asibe se-stale, enhle kakhulu, enomsindo futhi ekhangayo.
Amafutha ompilisi yiwona owusizo kakhulu wamafutha yemifino futhi eshibhile kakhulu. Kuqinile ngokuvumelana futhi kubonakala njengamafutha angulube. Yingakho lisetshenziswa kakhulu emazweni amaningi eMpumalanga lapho, ngenxa yezizathu zenkolo, ingulube ayidlanga. Abanye abakhiqizi be-confectionery ngenxa yomnotho bangezela amafutha esundu kumnandi, ukuthi ukunambitheka kanye nekhwalithi akuthuthuki.
Izinhlobo zamafutha ezingavamile zemifino
Emashalofini ama-supermarket amakhulu ungathola amafutha amancane kakhulu. Ngamunye wabo uyasiza ngendlela yakhe yomzimba. Amafutha omsedari ahlukile kwizinto eziphilayo ezisebenzayo. Ithuthukisa umbono nokubunjwa kwegazi. Amafutha wepumpkin asithinta kahle umuthi wesisu, izinso nesibindi. Amafutha omvini wamagilebhisi anomuthi omkhulu we-antioxidants, evimbela ukuguga kwamaseli.
Amafutha aqoshiwe ngenye yezinto ezibaluleke kakhulu futhi eziwusizo. E-Russia, kuye kwaziwa amafutha ashicile kusukela ezikhathini zasendulo ngokuthi "inkosi-ibhotela"! Ukondla ubuchopho, kuvame ukuba nomzimba we-fat metabolism, kuphazamise kahle izitsha, umuthi wamathumbu kanye nesimiso sezinzwa. Ngokusho kokuqukethwe kwe-polyunsaturated fatty acids, i-linseed iphakeme kunamanye amafutha. Ama-1-2 wezipuni kuphela ahlinzeka ngemfuneko egcwele yansuku zonke kubo. Amafutha aqoshiwe kubaluleke kakhulu kubalimi kanye nabantu abadla inhlanzi encane. Ngokuqukethwe kwe-PUFA, idlula amafutha wezinhlanzi! Kodwa-ke, la mafutha aphikisiwe kalula, akabekezeli ukwelashwa kokushisa futhi unomphefumulo obunamathele kakhulu. Ngaphezu kwalokho, i-linseed idijithali ihluke ngendlela engavamile, engeyona yonke into ethanda ngayo wonke umuntu.
Ngakho-ke, noma nini kungenzeka, faka ekudleni kwakho amafutha ahlukahlukene. Phela, yilowo nalowo uyigugu ngendlela yakhe! Ngakho-ke, uzohlinzeka umzimba wakho ngokulinganisela phakathi kwama-acids omega-3 no-Omega-6 ama-polyunsaturated fatty, okubaluleke kakhulu ekugcineni impilo. Lapho ugcina amafutha yemifino, khumbula ukuthi wonke amafutha anezitha ezintathu ezivamile: ukukhanya, ukushisa nomoya. Lezi zakhi zithuthukisa inqubo ye-oxidation. Ngakho-ke, ungalokothi ubambe amafutha eduze nesitofu, ekukhanyeni nasebhodleleni elivulekile. Ngenxa yokuqukethwe kwama-acids e-polyunsaturated ebalulekile (i-PUFA) emafutheni omifino, ayasiza kakhulu emzimbeni wethu.