Iioyile zokupheka ezinempilo-Isikhokelo sokugqibela

Umxholo

• Uzinzo lweoyile yokupheka
• Ophumeleleyo: Ioyile yeCoconut
• Ibhotolo
• I-oyile ye-olivu
• Amafutha ezilwanyana - iLard, Tallow, Bacon Drippings
• Ioyile yePalm
• Ioyile yeavokhado
• Ioyile yeentlanzi
• Ioli yeflakisi
• I-oyile yecanola
• Iioyile zeNut kunye neoyile yamandongomane
• Imbewu neeoyile zoLimo
• UziKhathalela njani iioyile zakho zokupheka

Unokukhetha okuninzi xa kufikwa ekukhetheni amafutha kunye neeoyile zokupheka.

Kodwa ayisiyonto nje yokukhetha iioyile ezisempilweni, kodwa nokuba zikhona na uhlale usempilweni emva kokupheka kunye.

Uzinzo lweoyile yokupheka

Xa upheka kubushushu obuphezulu, ufuna ukusebenzisa ioyile ezinzileyo kwaye ungadibanisi okanye uhambe rancid ngokulula.

Xa iioyile zifumana i-oxidation, zisabela ngeoksijini ukwenza ii-radicals zasimahla kunye nezinto eziyingozi ngokuqinisekileyo ongafuni kuzisebenzisa.

Eyona nto ibaluleke kakhulu ekumiseleni ukunganyangeki kweoyile kwi-oxidation kunye ne-rancidification, kokubini kubushushu obuphezulu nobuphantsi, linqanaba lokuzalisa ii-acid ezinamafutha kulo.

Amafutha agciniweyo aneebhondi enye kuphela kwiimolekyuli ezinamafutha, ii-monounsaturated fats zine bond enye kwaye i-polyunsaturated fats inezimbini okanye nangaphezulu.

Kwezi zibophelelo ziphindwe kabini ezisebenzayo kunye nobuthathaka kubushushu.

Amafutha agcwalisiweyo kunye namafutha e-monounsaturated amelana kakuhle nokufudumeza, kodwa ioyile ephezulu kumafutha e-polyunsaturated kufuneka ithintelwe ekuphekeni (1).

Kulungile, ngoku makhe sixoxe ngohlobo ngalunye lwamafutha okupheka ngokukodwa.

Ophumeleleyo: Ioyile yeCoconut

Xa kuziwa ekuphekeni kobushushu obuphezulu, ioyile yekhokhonathi lolona khetho lwakho.

Ngaphezulu kwe-90% yee-acid ezinamafutha kuyo zizele, nto leyo eyenza ukuba kunganyamezeli ubushushu.

Le oyile i-semi-solid kwiqondo lobushushu begumbi kwaye inokuhlala iinyanga kunye neminyaka ngaphandle kokuhamba rancid.

Ioyile yekhokhonathi inezibonelelo zempilo ezinamandla. Ityebile ngokukodwa kwi-asidi enamanqatha ebizwa ngokuba yiLauric Acid, enokuthi iphucule i-cholesterol kwaye incede ukubulala iintsholongwane kunye nezinye izifo (, 3, 4).

Amafutha kwioyile yekhokhonathi angonyusa imetabolism kancinane kwaye andise iimvakalelo zokugcwala xa kuthelekiswa namanye amafutha. Yiyo kuphela ioyile yokupheka eyenze ukuba ndiye kuludwe lwam lwee-superfoods (5,, 7).

Ukwaphuka kweAcid Fat:

• Ukuzaliswa: 92%.
• Monounsaturated: 6%.
• IPolyunsaturated: 1.6%.

Qiniseka ukuba ukhetha ioyile yekhokhonathi enyulu. Yinto ephilayo, inencasa entle kwaye inezibonelelo zempilo ezinamandla.

Amafutha agcweleyo ayesoloko ethathwa njengongenampilo, kodwa izifundo ezintsha zingqina ukuba azinabungozi kwaphela. Amafutha azalisiweyo ngumthombo okhuselekileyo wamandla ebantwini (8, 9,).

Ibhotolo

Ibhotolo nayo yayineedemon ngaphambili ngenxa yokutya kwayo okunamafutha.

Kodwa akukho sizathu sokoyika ibhotolo yokwenyani. Yimargarine eqhutyiweyo eyeyona nto yoyikekayo ().

Yinyani Ibhotolo ilungile kuwe kwaye okunene isondlo ngokufanelekileyo.

Iqulethe iiVithamini A, E kunye neK2. Kukwacebile kwi-fatty acids yeConjugated Linoleic Acid (CLA) kunye ne-Butyrate, zombini ezinoncedo lwezempilo.

I-CLA inokunciphisa ipesenti yomzimba kubantu kwaye i-butyrate ingalwa nokuvuvukala, iphucule impilo yamathumbu kwaye ibonakalisiwe ukuba yenze iigundane zinganyangeki ngokupheleleyo ekutyebeni (12, 13, 14,,).

Ukwaphuka kweAcid Fat:

• Ukuzaliswa: 68%.
• Monounsaturated: 28%.
• IPolyunsaturated: 4%.

Nantsi lapho umqolomba omnye zokupheka ngebhotolo. Ibhotolo eqhelekileyo iqulethe isixa esincinci seswekile kunye neeproteni kwaye ngenxa yesi sizathu ithambekele ekutshisweni ngexesha lobushushu obuphekiweyo njengokuphekelwa.

Ukuba ufuna ukuyiphepha loo nto, unokwenza ibhotolo ecacisiweyo, okanye i-ghee. Ngale ndlela, ususa i-lactose kunye neeproteni, ukushiya ne-butterfat emsulwa.

Nalu uqeqesho olukhulu ngendlela yokucacisa ibhotolo yakho.

Qiniseka ukuba ukhetha ibhotolo iinkomo ezitya ingca. Le bhotolo iqulethe iVitamin K2, i-CLA kunye nezinye izakhamzimba, xa kuthelekiswa nebhotolo evela kwiinkomo ezondliweyo.

I-oyile ye-olivu

I-oyile ye-Olive yaziwa kakuhle ngenxa yentliziyo enefuthe kwaye ikholelwa ukuba sesona sizathu siphambili sezibonelelo zempilo zokutya kweMeditera.

Olunye uphononongo lubonisa ukuba ioyile yomnquma ingaziphucula ii-biomarkers zempilo.

Inokuphakamisa i-HDL (elungileyo) i-cholesterol kwaye yehlise inani le-cholesterol ene-LDL ejikeleza igazi lakho (17, 18).

Ukwaphuka kweAcid Fat:

• Ukugcwaliswa: 14%.
• Monounsaturated: 75%.
• IPolyunsaturated: 11%.

Izifundo kwioyile yomnquma zibonisa ukuba ngaphandle kokuba ne-fatty acids eneebhondi eziphindwe kabini, usengayisebenzisa ekuphekeni njengoko kumelana nobushushu (19).

Qiniseka ukuba ukhetha ioyile yeOlive yeOlive eyongezelelweyo. Inezakha mzimba ezininzi kunye nee-antioxidants kunohlobo olucokisekileyo. Kwaye iyakuthanda bhetele.

Gcina ioyile yakho yomnquma kwindawo epholileyo, eyomileyo, emnyama, ukuyithintela ukuba ingahambi rancid.

Amafutha ezilwanyana - iLard, Tallow, Bacon Drippings

Umxholo we-asidi enamanqatha ezilwanyana ukholisa ukwahluka ngokuxhomekeka kwinto ezityiwa zizilwanyana.

Ukuba batya ukutya okuziinkozo okuninzi, amafutha aya kuba nenqatha lamafutha e-polyunsaturated.

Ukuba izilwanyana zondliwe emadlelweni okanye zityiswe ingca, kuya kubakho amafutha amaninzi kunye ne-monounsaturated.

Ke ngoko, amafutha ezilwanyana ezivela kwizilwanyana ezikhuliswe ngokwendalo zezona ndlela zibalaseleyo zokupheka.

Ungathenga i-lard esele yenziwe okanye i-tallow evenkileni, okanye ungagcina i-drippings kwinyama oza kuyisebenzisa kamva. Ukutsalwa kwebacon kulunge ngakumbi.

Ioyile yePalm

Ioyile yePalm isuselwa kwiziqhamo zesundu seoyile.

Inamafutha amaninzi agcwalisiweyo kunye ne-monounsaturated, enexabiso elincinci le-polyunsaturates.

Oku kwenza ioyile yesundu ibe lukhetho olufanelekileyo lokupheka.

I-Red Palm Oil (iindidi ezingacaciswanga) zezona zilungileyo. Kukwacebile ngeeVithamini E, iCoenzyme Q10 kunye nezinye izakhamzimba.

Nangona kunjalo, ezinye iinkxalabo ziphakanyisiwe malunga nozinzo lokuvuna ioyile yesundu, ekubonakala ukuba ukukhula kwayo le mithi kuthetha ukuba yindawo encinci yokufumana iiOrangutan, ezizizilwanyana ezisengozini yokuphela.

Ioyile yeavokhado

Ukubunjwa kweoli ye-avocado kufana neoli yeoli. I-monounsaturated ikakhulu ine-saturated kunye ne-polyunsaturated exutywe kuyo.

Ingasetyenziselwa ezininzi iinjongo ezifanayo neoli yeoli. Ungapheka ngayo, okanye uyisebenzise xa ibanda.

Ioyile yeentlanzi

Ioyile yeentlanzi ityebe kakhulu kwifom yezilwanyana ye-Omega-3 fatty acids, eyi-DHA kunye ne-EPA. Ipunipoon yeoyile yentlanzi inokwanelisa iimfuno zakho zemihla ngemihla zezi asidi zibaluleke kakhulu.

Eyona oyile yeentlanzi yintlanzi yeoyile yesibindi, kuba ikwacebile ngeVitamin D3, nenxalenye enkulu yomhlaba esweleyo kuyo.

Nangona kunjalo, ngenxa yoxinzelelo lwayo oluphezulu lwamafutha e-polyunsaturated, ioyile yeentlanzi kufuneka soze isetyenziselwa ukupheka. Isetyenziswe kakuhle njengesongezelelo, icephe elinye ngosuku. Gcina kwindawo epholileyo, eyomileyo kunye emnyama.

Ioli yeflakisi

I-oyile yeflakisi iqulethe iintlobo ezininzi zezityalo ze-Omega-3, Alpha Linolenic Acid (ALA).

Abantu abaninzi basebenzisa le oyile ukongeza amafutha e-Omega-3.

Nangona kunjalo, ngaphandle kokuba uyi-vegan, ndicebisa ukuba usebenzise ioyile yeentlanzi endaweni yoko.

Ubungqina bubonisa ukuba umzimba womntu awuguquki ngokufanelekileyo i-ALA kwiifom ezisebenzayo, i-EPA kunye ne-DHA, apho ioyile yeentlanzi inentabalala ().

Ngenxa yexabiso elikhulu lamafutha e-polyunsaturated, ioyile yembewu yeflakisi AKUFANELE isetyenziselwe ukupheka.

I-oyile yecanola

Ioyile yeCanola ifunyenwe kwiirapeseeds, kodwa i-euric acid (into eyityhefu, ekrakra) isusiwe kuyo.

Ukuqhekeka kwe-asidi ye-oyile ye-canola kulungile ngokuchanekileyo, uninzi lwamafutha e-acid monounsaturated, emva koko iqulethe i-Omega-6 kunye ne-Omega-3 kwi-2: 1 ratio, egqibeleleyo.

Nangona kunjalo, ioyile ye-canola kufuneka idlule ngqwabalala kakhulu iindlela zokulungisa ngaphambi kokuba ziguqulwe zibe yimveliso yokugqibela.

Jonga le vidiyo ukuze ubone ukuba yenziwe njani ioyile ye-canola. Kuyenyanyeka kakhulu kwaye kubandakanya i-hexane yesinyibilikisi enetyhefu (phakathi kwabanye) - mna buqu andicingi ukuba ezi oyile zikulungele ukusetyenziswa ngabantu.

Iioyile zeNut kunye neoyile yamandongomane

Zininzi iioyile zetoni ezikhoyo kwaye ezinye zazo zinencasa eyoyikekayo.

Nangona kunjalo, bazizityebi kakhulu kumafutha e-polyunsaturated, abenza ukuba bakhethe kakubi ekuphekeni.

Zingasetyenziswa njengezinto zokupheka, kodwa musa ukuqhotsa okanye wenze ukupheka okuphezulu okupheka ngazo.

Kukwasebenza kwanjalo kuyo ioyile yamandongomane. Amandongomane ngobuchwephesha ayingawo amandongomane (yimidumba) kodwa ukwenziwa kweoyile kuyafana.

Kukho okwahlukileyo, nangona kunjalo, kwaye leyo yioyile ye-macadamia nut, ubukhulu becala eyi-monounsaturated (njengeoyile ye-olive). Kuyabiza, kodwa ndiva ukuba kuyathandeka.

Ukuba uyafuna, ungasebenzisa ioyile ye-macadamia ekuphekeni okuphantsi okanye okuphakathi kobushushu.

Imbewu neeoyile zoLimo

Imbewu yeemveliso kunye neeoyile zemifuno zicutshungulwa kakhulu, iimveliso ezisulungekileyo ezityebe kakhulu kwi-Omega-6 fatty acids.

Ayipheleli ekuphekeni kunye nabo, kuya kufuneka ubaphephe ngokupheleleyo.

Ezi oyile ziqwalaselwe ngokungalunganga "zisempilweni ngentliziyo" ngamajelo eendaba kunye noochwephesha abaninzi kwezondlo kumashumi ambalwa eminyaka adlulileyo.

Nangona kunjalo, idatha entsha inxibelelanisa ezi oyile nezifo ezininzi ezinzulu, kubandakanya isifo sentliziyo kunye nomhlaza (, 22, 23).

Ziphephe zonke:

• Ioyile yesoya
• Ioli yombona
• Ioyile yecottonse
• I-oyile yecanola
• Ioyile ekhutshiwe
• Oyile kajongilanga
• Ioli yeSesame
• Ioyile edibeneyo
• Ioli ye-Safflower
• Irayisi bran ioli

Olunye uphononongo luye lwajonga iioyile zemifuno eziqhelekileyo kwiishelufa zokutya kwimakethi yase-US kwaye bafumanisa ukuba ziqulathe phakathi ko-0.56 ukuya ku-4.2% amafutha atshintshiweyo, ezinobungozi kakhulu (24).

Kubalulekile ukuba funda iilebheli. Ukuba ufumana nayiphi na kwezi oyile kukutya okuhlanganisiweyo osele uza kukutya, ke kungcono ukuthenga enye into.

UziKhathalela njani iioyile zakho zokupheka

Ukuqinisekisa ukuba amafutha kunye neoyile zakho azihambi rancid, kubalulekile ukugcina izinto ezimbalwa engqondweni.

Musa ukuthenga iibhetshi ezinkulu ngexesha. Thenga ezincinci, ngaloo ndlela uya kuzisebenzisa ngaphambili bafumana ithuba lokonakalisa.

Xa kuziwa kumafutha angaqinisekiswanga anje ngomnquma, isundu, ioyile yeavokhado kunye nezinye, kubalulekile ukuzigcina kwimeko apho zingenakufane zenze ioksijini kwaye ziye rancid.

Abaqhubi abaphambili emva kokonakaliswa kweoyile yeoyile zokupheka bubushushu, ioksijini kunye nokukhanya.

Ke ngoko, zigcine kwifayile ye- epholileyo, eyomileyo, emnyama kwaye uqiniseke ukuba ujija isiciko ngokukhawuleza xa ugqibile ukuzisebenzisa.