Chakudya chamasamba chakhala chotchuka chifukwa cha thanzi lake, chilengedwe komanso thanzi la nyama. Msika umapereka zinthu zambiri zopangidwa ndi mbewu, kuchokera mkaka m'malo mwa vegan tchizi, kuphatikizapo masamba oyambira masamba. Mafuta opangidwa ndi masamba, wotchedwanso mafuta a vegan, ndi cholowa m'malo mwa mafuta osakanikirana, omwe nthawi zambiri amapezeka ndi mafuta amasamba, monga maolive, avocomat, kuphatikiza mafuta.
Zogulitsazi nthawi zambiri zimakhala ndi zosakaniza zina, monga mchere, ma emulsifiers, utoto ndi zojambula zachilengedwe kapena zowoneka bwino kuti afanane ndi zonona zenizeni. Ngakhale zingaoneke ngati zofanana ndi margarine, kusiyana kwakukulu ndikuti margarine amatha kukhala ndi mkaka wochepa, pomwe mafuta opangidwa ndi masamba sakhala ndi zinthu za nyama. Pamene kuli mafuta ambiri a masamba mafuta, omwe mungafunse ngati ali othandiza kuti mukhale ndi thanzi. Nkhaniyi ikufotokoza bwino zamafuta opatsa thanzi zamasamba, zabwino zawo zomwe amasankha komanso kuyerekezera, komanso kufananiza kwawo ndi mafuta enieni.
Chakudya cholondola
Popeza zimapangidwa makamaka ndi mafuta a masamba, mafuta opangidwa ndi masamba, monga lamulo, amakhala ndi ma calories ambiri ndi mafuta. Ndikofunikira kudziwa kuti michere, makamaka yopanga mafuta acids, mafuta a masamba amatha kukhala osiyana kutengera mitundu ya mafuta omwe amagwiritsidwa ntchito komanso zowonjezera.
Mutha kuwonjezera zonunkhira ku masamba mafuta kuti mulawa
Chithunzi: Unclala.com.
Zabwino zomwe zingakhale
Popeza mafuta opangidwa ndi masamba amapangidwa ndi mafuta a masamba ndipo alibe zinthu zopangidwa ndi nyama, kugwiritsa ntchito zinthuzi kumatha kukhala ndi zabwino zambiri thanzi lanu komanso chilengedwe.
Zambiri za mafuta okwanira
Mafuta owoneka bwino ndi mtundu wa mafuta osavomerezeka omwe amakhala ndi mgwirizano umodzi wokha m'mankhwala awo. Nthawi zambiri amasungidwa mu mafuta amafuta ndi mtedza. Zakudya zokhala ndi mafuta ambiri a mononatute zimagwirizanitsidwa ndi phindu la thanzi la mtima, kuwunikira magazi magazi ndi thupi. M'malo mwake, kafukufuku kangapo wawonetsa kuti kusinthidwa kwa mafuta okwanira ku Monon omwe ali ndi mafuta omwe ali muzakudya kumagwirizanitsidwa ndi kuchepa kwa kunenepa kwambiri ndi matenda a mtima. Popeza mafuta ena a masamba ndi magwero olemera a mono-osatetezeka, monga mafuta a maolivi, mafuta opangidwa ndi masamba, monga lamulo lokhala ndi mafuta ambiri kuposa mafuta amkaka.
Zolemba zotsika za mafuta okwanira
Poyerekeza ndi mafuta wamba onona, mafuta opangidwa ndi masamba, monga lamulo, amakhala ndi mafuta ochepera. Ngakhale kuti amapereka malingaliro, kafukufuku sanapeze kulumikizana kwakukulu pakati pa kumwa mafuta omwe adyedwe ndi chiopsezo cha mikhalidwe, monga matenda amtima kapena stroko. Komabe, kafukufuku wasonyeza kuti mafuta okwanira amatha kuwonjezera zovuta za matenda a mtima, kuphatikizapo ma ntchoro a ntll, ntchafu) ku HDL Mafuta Okwanira amatha kuwonjezera zizindikiro zotupa, zomwe zimagwirizanitsidwa ndi chiopsezo chowonjezereka cha matenda angapo osachiritsika. M'malo mwake, zakudya zomera zimakhudzana ndi kuchepa kwa matenda a mtima ndi kutupa kwambiri. Ngakhale kafukufuku wowonjezereka ndikufunika chifukwa cha kuchuluka kwa mafuta omwe ali ndi thanzi labwino, ndikofunikira kudziwa kuti mafuta ena azomera adachokera, ndi madontho a mafuta, ndi magwero a mafuta okwanira. Zotsatira zake, mafuta ena a masamba ena atha kukhala ndi mafuta ochulukirapo kuposa ena.
Bwino zachilengedwe
Kuchepetsa kugwiritsa ntchito nyama ndi kusintha kwa chiwembu chopatsa thanzi kumagwirizanitsidwa ndi mapindu a chilengedwe, monga kuchepetsa mpweya wowonjezera kutentha komanso kugwiritsa ntchito malo ndi madzi. Kuwunika komodzi kwa kafukufuku 63 kunawonetsa kuti kusintha kwa chakudya chakumadzulo kwa mafuta am'mimba kupita ku malo ogulitsira owonjezera kutentha kwa mpweya ndi malo ophatikizidwa ndi 20-30%. Komabe, mafuta a kanjedza, omwe amapezeka kwambiri kuchokera ku Guiinewenis Mtengo wa Elaeis, womwe umakula kumadzulo ndi kumwera chakumadzulo kwa Africa ndipo umapezeka m'masamba angapo a masamba, mikangano. Zinawonetsedwa kuti kuchuluka kwa mafuta kumakhala ndi zovuta zingapo zoyipa zachilengedwe, kuphatikizapo kudula m'nkhalango ndi kutaya mitundu yosiyanasiyana ya nyama zamtchire. Ngati mukuda nkhawa ndi mphamvu ya mafuta a kanjedza, onetsetsani kuti mukuyang'ana zakudya zomwe sizingakhale ndi mafuta a kanjedza.
Yosinthira
Popeza zinthu zambiri zimakhala ndi kukoma kofanana ndi kumva mkamwa, komanso batala wamba, mafuta a masamba amatha kukhala omasuka m'malo owiritsa zipatso komanso pophika. Amathanso kukhala njira yabwino yochitira mafuta onona kwa anthu omwe ali ndi nyumba yactose kapena mkaka. Popeza zinthuzi ndi Vegan, ndizoyeneranso anthu omwe ali ndi ziweto pamazira, nsomba kapena mollusks. Komabe, ndikofunikira kudziwa kuti mafuta amatenga gawo lofunikira mu mawonekedwe ndi kukoma kwa buledi ndi confeckerry chifukwa cha zomwe zimachitika pamadzi ndi mankhwala apadera. Mwamwayi, pali mafuta opangidwa ndi masamba omwe ali ndi zomwezi ngati kuphika. Ngati mukufuna kusintha mafuta vegan ndi mafuta wamba m'maphikidwe, onetsetsani kuti mwaphunzira mtundu kapena chinthu chomwe chimayenera kwambiri.
Zoyipa zomwe ziyenera kulingaliridwa
Mukagula mafuta onona pamaziko a zamasamba, ndikofunikiranso kuganizira zovuta zilizonse zomwe zingalepheretseni, monga zosakaniza, zopanda ntchito, zomwe Omega-6 ndi mtengo.
Ikhoza kubwezeretsedwanso. Monga momwe zimakhalira ndi njira zina zamasamba, monga tchizi kapena vetie kapena vesin, zinthu zina zimayang'aniridwanso kuposa ena. Kafukufuku woyang'anira wasonyeza kuti kudya zakudya zapamwamba za zakudya zopangidwa ndi chakudya, monga lamulo, zimakhala ndi michere yochepa ndipo imatha kuwonjezera chiopsezo cha kunenepa ndi matenda a mtima. Mukamagula mafuta pamasamba, yang'anani zinthu zokhala ndi mafuta otsika oyeretsedwa kwambiri komanso popanda zowonjezera, monga zosungira, utoto ndi zonunkhira. Kuphatikiza apo, monga mafuta okhudzana ndi masamba mulibe kuchuluka kwa michere ndikofunikira, ndikofunikira kugwiritsa ntchitobe zinthuzi moyenera monga gawo la zakudya zopatsa thanzi.
Zitha kukhala ndi zodziwika bwino za omega-6 acids. Kuphatikiza pa mafuta okwanira onnon, mafuta ambiri a masamba omwe amagwiritsidwa ntchito mu vegan mafuta amafuta amakhala ndi mafuta ambiri polyinatute, makamaka omega-6. Omega-6 ndi Omega-3 ali mitundu iwiri ya mafuta a polyustersanduted mafuta omwe thupi lanu silingathe kudzipanga nokha. Zotsatira zake, muyenera kuwalandira ndi chakudya. Ngakhale mitundu yonse ya mafuta ndizofunikira, zawonetsedwa kuti kudya ndi Omega-6 ndi zofota 3 ndi 3 zomwe zimakulitsa kuchuluka kwa kutupa. Kafukufuku wasonyeza kuti mafuta a masamba ndi amodzi mwa magwero akulu a Omega-6 kudya zakudya. Chifukwa chake, kuti mukhalebe ndi mafuta osasinthika, onetsetsani kuti mwaphatikizanso m'magazini anu oomega-3, monga mbewu, nthomba la fulakesi ndi mafuta am'madzi ndi mafuta am'madzi. Ngati simuli vegan wokhwima, nsomba yamafuta, monga salmom ndi sardine, ndi gwero labwino la Omega-3.
Mwina okwera mtengo kwambiri. Kusowa kwina kwa mafuta onona chomera kumagona chifukwa chokwera mtengo kuposa mafuta wamba. Ngakhale mitundu ina imakhala ndi mitengo yambiri yopikisana, ena amatha kukhala pafupifupi mafuta kawiri. Kuphatikiza apo, mtundu wina umakhala wovuta kwambiri kuposa ena. Chifukwa chake, kutengera ndi malo anu ndi bajeti yanu, zinthu zanu zamasamba za masamba zitha kukhala zochepa.
Zitha kukhala ndi zisankho. Ngakhale mafuta olima masamba ndi njira yabwino kwa anthu omwe ali ndi ziweto zopangira mkaka kapena kusalolera kwa lactose, itha kukhalabe ndi ena. Makamaka, mafuta awa amatha kukhala ndi soya, mtedza kapena gluten. Ngati muli ndi chakudya chamankhwala, ndikofunikira kuyang'ana mndandanda wa zosakaniza zomwe zingatheke.
Pa mafuta a masamba, mutha kuphika mbale zambiri.
Chithunzi: Unclala.com.
Zowonjezera za Vegan
Ngakhale mafuta olima masamba ndi njira yabwino yosinthira kukoma kukoma ndi kapangidwe ka mafuta pamwamba kapena pakuphika, pali njira zina zopatsa thanzi zina. Mwachitsanzo, avocado puree ndi ma mavitamini ndi michere yambiri yofunika kwambiri ndipo amapereka masangweji amtundu wa kirimu ndi toast. Itha kugwiritsidwanso ntchito ngati cholowa m'malo mwa mafuta pokonza zogulitsa zokoleti, monga makeke. Kuphika ndi kuphika, yesani imodzi mwa njira zina zabwino:
apploauces
peyala
Banana pue.
Dzungu puree
Mafuta ochitidwa mokwanira, monga avocado, mafuta a kokonati kapena mafuta a maolivi oyambirira
Kugwiritsa ntchito ngati phala la zotupa kapena masangweji, yesani imodzi mwazomera izi:
avocado kapena gucamole
Tahini
walnut kapena mafuta a mbewu
vegan pesto
Maolivi a maolivi
Ng'ung'uza