Uma uke wathenga amafutha okupheka, uyazi ukuthi akukho ukushoda kwezinketho. Amafutha kakotapheya, amafutha omnqumo engeziwe, amafutha e-canola, i-flaxseed ecindezelwe ngokubandayo, njll.
Lapho unquma ukuthi yiluphi uhlobo lwamafutha olungcono kakhulu, kunezici ezimbalwa okufanele uzicabangele:
- Kubalulekile ukucabangela ukuthi amafutha angabambelela kanjani ekushiseni noma indawo yawo yentuthu, okuyizinga lokushisa uwoyela aqala ngalo ukushunqa nokuwohloka.
- Kufanele ucabangele ukuthi uyafuna yini ukuthi amafutha engeze ukunambitheka ekudleni kwakho. Ezinye zizokhanya ngepuleti, kanti ezinye zingathathi hlangothi ku-flavour.
- Uzophinde ufune ukucabangela iphrofayili yokondleka kwamafutha. Ezinye ziqukethe ama-antioxidants nezinye izinhlanganisela ezizuzisayo.
Amafutha Okupheka Ayi-7 Anempilo Kakhulu
Amafutha omnqumo e-virgin angeziwe
Okuyisisekelo ekudleni kwaseMedithera (enye yezinhlelo zokudla ezinempilo kakhulu laphaya), ukuvumelana kuyacaca ukuthi i-EVOO ilungele umzimba. Amafutha aqukethe amazinga aphezulu amafutha monounsaturated kanye phenolic compounds, ngokuya ngokubuyekezwa kukaJanuwari 2018 ku-Endocrine, Metabolic & Immune Disorders.
Lesi sihloko sathola ukuthi amafutha omnqumo engeziwe kwandisa i-cholesterol ye-HDL (uhlobo oluhle) ngenkathi yehlisa inani eliphelele kanye ne-LDL cholesterol (uhlobo olubi). Kungasiza futhi wehlise umfutho wegazi, wehlise izimpawu zokuvuvukala, futhi uthuthukise nokulawulwa kweglucose yegazi.
Nakuba amafutha omnqumo engeziwe akholelwa ukuthi anephuzu eliphansi lentuthu, okwenza kube ngcono kuma-dressings namasoso, lokhu akulona iqiniso. I-EVOO ine-a indawo yentuthu ephezulu ephakathi (175 kuya ku-210 degrees Celsius), okubhekwa njengenhle kakhulu ezinhlotsheni eziningi zokupheka. Futhi, ngenxa yokuthi acwengekile, amafutha omnqumo avamile kanye namafutha omnqumo alula kakhulu anephuzu lentuthu eliphakeme nakakhulu lika-198 kuya ku-240 degrees.
Amafutha e-Avocado
Ekhishwe ku-pulp okhilimu kakotapheya, la mafutha anokunambitheka okuthambile. Iphinde ibe nezindawo ezishunqa kakhulu kuwo wonke amafutha okupheka: 260ºC kokumsulwa kanye no-190ºC kokwengeziwe.
Iphrofayili yamafutha kawoyela kakotapheya icishe ifane neyamafutha omnqumo: 74% amafutha e-monounsaturated (MUFA), 9% amafutha e-polyunsaturated (PUFA), kanye nama-14% agcwele amafutha. Lokhu kwakheka kuqinisekisa uwoyela kakotapheya indawo ohlwini lokudla okunempilo yenhliziyo.
Amafutha kakotapheya angase abe nezinye izinzuzo zezempilo. Olunye ucwaningo oluncane lwathola ukuthi ukufaka ibhotela esikhundleni sikawoyela kakotapheya phakathi nezinsuku eziyisithupha nje kuvunyelwe ukuthuthukiswa kwamazinga e-insulin, i-cholesterol ephelele, i-LDL cholesterol kanye ne-triglycerides, ngokusho kokubuyekezwa kukaJuni 2019 kumaMolekuli. Kwabuye kwabonwa a ukwehla kwamaprotheni e-C-reactive kanye ne-interleukin-6, izimpawu ezimbili zokuvuvukala.
Amafutha wefilakisi
Izinzuzo eziningi zezempilo ze-flaxseed, njenge-Omega-3s esekelwe esitshalweni namafutha e-monounsaturated, zikhona emafutheni. Eqinisweni, i-flaxseed ine- amazinga aphezulu Omega-3 uma kuqhathaniswa nawo wonke amanye amafutha okupheka: isipuni esisodwa sinamagremu angaphezu kuka-7. Ukuze uthole ireferensi, i-saumon ephekiwe engu-85-gram inamagremu angu-2.
I-Alpha-linolenic acid (ALA), uhlobo lwe-Omega-3 etholakala kuwoyela we-flaxseed, idinga ukuguqulelwa ku-EPA bese kuthi i-DHA ibe yinzuzo emzimbeni. Ukuguqulwa kwabo kunomkhawulo: cishe amaphesenti ayi-10 kuye kwayi-15 kuphela agcina enezinzuzo ze-Omega-3. Noma kunjalo, lokho kungamamiligremu angama-700, okuyinani eliqinile, ikakhulukazi uma ucabanga ukuthi inketho yalabo. izikhumba futhi akukho ukukhathazeka mayelana namazinga e-mercury njengoba kwenzeka ngezinhlanzi.
Lolu hlobo akufanele ishiswe, okwenza kube ngcono kakhulu ukujabulela njengengubo noma njengediphu. Eqinisweni, uzofuna ukugcina uwoyela esiqandisini ukuze ungangeni.
amafutha we-walnut
Njenge-walnut, amafutha nawo aye axhunyaniswa nezingozi eziphansi zesifo senhliziyo.
Ocwaningweni oluncane lomtholampilo olwanyatheliswa ngoJuni 2013 kwethi Nutrition, abacwaningi bathola ukuthi lolu hlobo lwasiza phuthukisa la umsebenzi i-endothelial kangcono nakakhulu kunamantongomane. Umsebenzi we-Endothelial uhlobene nokuthuthukiswa kwe-plaque buildup ezindongeni zemithambo yethu.
Lona unokunambitheka okucebile, okunomsoco ongayilindela kuma-walnuts acindezelwe abandayo. Nokho, lapho kuphekiwe, ukunambitheka kungase kuphenduke baba. Esikhundleni salokho, sebenzisa la mafutha ekugqokeni kwesaladi nokulungiselela okubandayo. Amafutha e-Walnut kufanele agcinwe esiqandisini.
Amafutha eSesame
Uwoyela weSesame unokunambitheka okucebile, okunamantongomane okuhambisana ne-tofu, irayisi, nemifino esetshenziswa ku-stir-fry.
Ngokuvamile itholakala ngezinhlobo ezimbili: kuthosiwe kanjalo-njalo. Okugazingiwe kungcono ekuqedeleni izitsha ngenxa yephuzu layo eliphansi lentuthu kanye nokunambitheka okucebile. Amafutha avamile anephuzu eliphakathi nendawo ukuya phezulu; khetha lezi ezihlukahlukene lapho upheka.
Uma kukhulunywa ngezinto ezinomsoco kanye nezinzuzo zezempilo, imbewu yesesame ivame ukuncishiswa yi-chia nembewu yefilakisi. Njengoba kuvela, banempilo impela, okubuye kuhumushe kufomu labo likawoyela. amafutha e-sesame ecebile ngama-lignans, esebenza njengama-antioxidants, ngokusho kwesihloko sango-December 2014 ku-Food Science and Agriculture.
Amafutha weCanola
Amafutha e-canola avela esitshalweni se-canola, isitshalo esinezimbali eziphuzi. Lesi sitshalo siqukethe ama-pods, lapho imbewu ivunwa khona bese igaywa ukuze kwakhiwe amafutha.
I-Canola ibhekwa njengowoyela onempilo ngenxa yayo inani elikhulu lamafutha e-monounsaturated ukugcwala (kuphindwe izikhathi eziyisishiyagalolunye kwezingenhla) futhi cishe amaphesenti angu-10 amafutha emafutheni avela ku-Omega-3 enempilo yenhliziyo.
Nokho, iningi lala mafutha liyacwengwa, ngakho ilahlekelwa izici zayo zokulwa ne-antioxidant lapho ishiselwa ngesikhathi sokucubungula. Futhi ngenxa yamanani aphezulu e-ALA, ibhekwa njenge-brittle. Ngakho-ke nakuba inephuzu eliphezulu lentuthu (242 degrees Celsius), kukhona ukukhathazeka ngokuthi izinhlanganisela ezingase zibe ubuthi zizokwakheka lapho ishiselwa cishe ku-176 degrees.
Amanye amafutha emifino
Amafutha we ubhekilanga, i-safflower, ummbila nobhontshisi wesoya zifana ncamashi nokuwohloka kwazo kwe-fatty acid: zenziwe ikakhulukazi ngamafutha e-polyunsaturated, kulandele amafutha e-monounsaturated, bese kuba inani elincane lamafutha agcwele. Lokhu kwakheka kwe-acid enamafutha kuyingxenye yalokho okubenza babe ukukhetha okunempilo kwamafutha okupheka, ngokusho kokuhlaziywa kwe-meta kaJulayi 2018 kuLipid Research.
Lawa mafutha athola ukugxekwa okukhulu ngoba aphezulu Omega-6. Ukugcina isilinganiso esinempilo se-Omega-3 ne-Omega-6 kubalulekile empilweni yethu, kodwa inkinga ukuthi sidla ama-Omega-6 fatty acids amaningi (ikakhulukazi ngokudla okugayiwe) futhi awanele ohlobo lwesi-3.
2 amafutha okupheka okufanele uwagweme
Zama ukusebenzisa lawa mafutha kancane ekuphekeni kwakho.
Amafutha kakhukhunathi
Amafutha kakhukhunathi angaba yingxenye yokudla okunempilo, kodwa akunempilo njengamanye amafutha afana namafutha omnqumo e-extra virgin namafutha kakotapheya, ngakho-ke ukusetshenziswa kwawo kufanele kube nomkhawulo.
Amafutha, akhishwe enyameni kakhukhunathi, cishe anoyedwa Amaphesenti angu-93 amafutha agcwele. Kukhona impikiswano enkulu mayelana nokuthi uhlobo lwamafutha agcwele atholakala emafutheni kakhukhunathi empeleni lunempilo, alunampilo, noma lungathathi hlangothi yini. Iqiniso liwukuthi, namanje asazi ngokuqinisekile, ngokusho kokubuyekezwa kukaNovemba 2018 ku-Journal of the American College of Nutrition. Izivivinyo eziningi zomtholampilo zabantu kanye nezifundo zokuqaphela ziyadingeka ukuze ukusho ngokuqinisekile.
Amafutha kakhukhunathi azinzile ekushiseni, nakuba kuya ohlotsheni olusebenzisayo. I-cold-pressed virgin oil kakhukhunathi inephuzu lentuthu lika-176 degrees Celsius, kuyilapho amafutha kakhukhunathi acwengekile anephuzu lentuthu lika-204 kuya ku-232 degrees.
Amafutha esundu
Lolu hlobo lukhishwa esithelweni sesundu futhi lune Amaphesenti angu-52 amafutha agcwele, ngenkathi amafutha uhlamvu lwesundu, ethathwe ohlamvini lwesundu, ingamaphesenti angu-86 amafutha agcwele. Ngenxa yokuqukethwe kwawo okuphezulu kwamafutha agcwele, lawa uwoyela okufanele ukhawule. Amafutha asuthi anika amafutha e-palm kernel impilo yeshelufu ende, yingakho ngokuvamile esetshenziswa ekudleni okugayiwe kakhulu.
Cishe amaphesenti angu-80 kawoyela wesundu emhlabeni avela eMalaysia nase-Indonesia, lapho amahlathi emvula aye acekelwa phansi ukuze kutshalwe amasimu esundu.