Mkulu oleic mafuta: ubwino pa ochiritsira, phindu ndi mavuto, ndemanga

Masamba mafuta ndi malo a ulemu mu khitchini aliyense wapabanja. Komanso, mankhwala wotchuka kuwapeza mbewu mpendadzuwa. Mpendadzuwa mafuta lili lofunika mavitamini ndi mchere kuti thupi ayenera kuti uziyenda yachibadwa. mankhwala kumapangitsa kagayidwe ndipo limachita opindulitsa pa ntchito matumbo, mantha dongosolo, bwino kukumbukira. A zosiyanasiyana High oleic mafuta mpendadzuwa. The chakuti, kodi ubwino wake pa ochiritsira, ndipo kodi phindu ndiponso kuvulaza thupi, kulongosola nkhani imeneyi.

Kodi mkulu oleic mafuta?

mafuta mpendadzuwa mankhwala wapatali processing mpendadzuwa mbewu. Popanda n'zosatheka kuphika ano. Malinga ndi mafuta asidi zili mbewu mpendadzuwa ndi mafuta, amene amapangidwa, pali mitundu 4: High oleic, sredneoleinovoe, vysokolinolevoe, vysokostearinovoe. Zipangizo aliyense wa iwo akugwiritsa ntchito njira za makolo kuswana.

Mkulu oleic mafuta - mankhwala mkulu mu chidulo monounsaturated oleic (80-90%). Zimalimbikitsa mafuta zidulo zimapanga osachepera 10% ndi buku. Malinga ndi makhalidwe ake, mtundu wa mafuta angayerekezedwe ndi mafuta, ngakhale kuti mtengo n'chozama ndi nthawi 3-4. Vysokoleinovoe mafuta ali ndi kukoma ndale, kuwala chikasu (pafupifupi mandala) ndipo lilibe mafuta trans. Makampani chakudya ntchito kwa zaka zoposa 10.

Ubwino mafuta ochiritsira mpendadzuwa

Mkulu oleic mafuta ali ndi mwayi kwambiri pa ochiritsira, mayendedwe miyambo kuwapeza mbewu mpendadzuwa:

1. Chofunika, kuti timayamikira kuti mafuta - mkulu oleic zili asidi, kuchuluka kwa lomwe zikuchokera ndi kwa 90%.
2. Mu vysokoleinovom oleic asidi mafuta lili kuposa maolivi (80-90% vs. 71%) ndi ochiritsira mpendadzuwa (80-90% vs. 35%).
3. Izi zili abwino kwa Frying, mosiyana mitundu ina mafuta. Popeza kuti si kupanga mafuta trans, amene zimawononga anthu thanzi.
4. Iwo ali kukoma ndale. Chifukwa cha chuma, monga mankhwala ndi oyenera anthu amene sindimakonda kukoma mpendadzuwa mafuta unrefined ndi maolivi.
5. Chifukwa zili polyunsaturated Omega-3-asidi, alumali moyo wa mankhwala ngati ndi apamwamba kuposa mitundu ina ya masamba mafuta.

Ambiri tinganene kuti mankhwala ndi okhutira mkulu wa asidi oleic kufunika zakudya akhoza kukhala pamwamba mafuta, ngakhale mtengo n'chozama kwambiri.

Mkulu oleic mafuta: phindu ndiponso kuvulaza thupi

Tsopano ndikuwuzani za katundu opindulitsa mankhwala. Ali kuposa mpendadzuwa chikhalidwe.

Mkulu oleic masamba mafuta ndi opindulitsa kwa thupi motere:

• mkulu zili vitamini E, amene ankaona antioxidant zachilengedwe, kuononga ufulu ankafuna kusintha zinthu mopitirira, zomwe nthawi zambiri chifukwa cha mapangidwe khansa;
• otsika zili zoipa chamoyo zimalimbikitsa mafuta (10%);
• Omega-3 asidi amene muli, kumathandiza kuchepetsa milingo mafuta m'thupi, kulimbitsa chitetezo cha m'thupi amateteza nembanemba khungu ndi ziwalo ku chiwonongeko;
• Omega-9-asidi normalizes mtima ndiponso kulimbikitsa Mitsempha;
• kuthandiza m'njira pa ntchito matumbo ndi onse a dongosolo m'mimba;
• umaimiridwa ndi mafuta chosakanikirana ndi thupi mofulumira kuposa mitundu ina Choncho amaona zothandiza kwambiri.

Kuvulaza thupi zitha kubweretsa ntchito kwambiri mafuta masamba. M'mbali zina, mwina kutchedwa mankhwala abwino ntchito mu mawonekedwe woyera wake, ndi Frying.

opanga mafuta Popular

Anthu opanga odziwika bwino kwambiri a mkulu oleic mafuta mu Russia ndi:

1. Woyengeka, deodorized mkulu oleic mafuta umafunika "Aston". Wopanga ma CD akusonyeza kuti mankhwala ndi 4 maulendo m'zinthu kuphika kuposa mpendadzuwa ochiritsira. utsi mfundo ndi 260 ° C.
2. Mkulu oleic mafuta a mtundu "Zamgululi Natural", "Krasnodarskoe osankhika" - ali kukoma ndale, lili 80% Omega-9-zidulo ndi chingathe kupirira mpaka maola 10 pa mkangano. Zonsezi zikhoza kupezeka pa ma CD opanga galimotoyo.
3. "Olya Lefkada" - yotentha ndi mafuta ozizira mbamuikha ku mitundu mkulu oleic mpendadzuwa.
4. "Mkazi Russian" - amapangidwa mu dera Atkarsk Saratov. Amatha kusunga kukoma ndi mtundu wa kutentha mankhwala ndi 3 zina kuposa mitundu ina ya mafuta.

Reviews kasitomala

Kutengera ndi ndemanga kasitomala, tikhoza kunena motsimikiza kuti mkulu oleic mafuta ubwino kwambiri koposa poyerekezera mpendadzuwa ochiritsira. Mtengo, ndi apamwamba kuposa mafuta, koma khalidwe si otsika kuti iye. Angagwiritsidwenso ntchito monga saladi kuvala ndi kuphika. Opanga mankhwala amati kwambiri Frying zikhoza kugwiritsidwa ntchito kwa nthawi 5 popanda kuchita carcinogens oopsa.

Kukoma kwa mkulu mafuta oleic - m'malo ndale, wofatsa ndiponso wosangalatsa. Zilibe kuwotcha kapena zimapita mu poto, kusunga phindu lonse zakudya yokazinga. Kuperewera mu ogula ngati mafuta sapezeka.

Zingati?

Mtengo wa mafuta, mkulu oleic asidi zili kuposa wabwinobwino Komabe, komanso ntchito yake. Mkulu ndalama mafuta oleic angayerekezedwe ndi azitona wotchipa. mtengo wake ndi 140 p. Galasi botolo la lita 0,5. Kugula mafuta amenewa akupezeka pa amagulako onse akuluakulu a dziko.