Ukukhethwa kukawoyela we-sunflower, u-olive, i-linseed oil nokunye

Ngakho-ke, hlobo luni lwamafutha olulungele isaladi, ukuthosa? Ake sikuthole.

 

Ukuze uthole isaladi, uwoyela we-sunflower ongachazwanga futhi ongachazwanga uyasiza, lapho kugcinwa khona zonke izinto ezizuzisayo ezivela emvelweni. Kepha ukupheka ngamafutha anjalo akuvunyelwe. Ngesikhathi sokwelashwa kokushisa, zonke izinto eziwusizo ziyishiya futhi zithola izakhiwo ezingezinhle ngendlela yama-carcinogens. Ngakho-ke, kungcono ukuthosa emafutheni o-sunflower acolisisiwe. Kepha ngaphandle kukawoyela we-sunflower, u-olive, uwoyela wommbila, uwoyela wesoya kanye namafutha we-flaxseed kuvame kakhulu.

Ake sinqume ukuthi usizo lwamafutha ngokuqukethwe kwama-polyunsaturated fatty acids kuwo.

 

Lezi asidi zinomphumela omuhle kakhulu ohlelweni lwe-cardiovascular and are useful for the prevent of heart attack and atherosclerosis. Ama-acids e-Polyunsaturated ehlisa izinga le "cholesterol embi", athuthukise isimo sesikhumba nezinwele, futhi aqinise amasosha omzimba. Ngokusho kokuqukethwe kwamafutha e-polyunsaturated, amafutha asatshalaliswa ngokulandelayo:

Indawo yokuqala - uwoyela ohlanganisiwe - 1% wamafutha e-polyunsaturated;

Indawo yesi-2 - uwoyela we-sunflower - 65,0%;

Indawo yesithathu - uwoyela kabhontshisi - 3%;

Indawo yesi-4 - uwoyela wommbila - 46,0%

 

Indawo yesi-5 - uwoyela womnqumo - 13,02%.

Inkomba ebaluleke ngokulinganayo okuqukethwe okunamafutha acid agcwele, ezinomthelela ohlukile ngqo ohlelweni lwe-cardiovascular. Ngakho-ke, uwoyela onokuqukethwe okuncane kwamafutha anele acatshangwa unempilo.

Indawo yokuqala - uwoyela ohlanjululwayo - ama-acid anamafutha ayi-1%;

 

Indawo yesi-2 - uwoyela we-sunflower - 12,5%;

Indawo yesi-3 - uwoyela wommbila - 14,5%

Indawo yesithathu - uwoyela kabhontshisi - 4%;

 

Indawo yesi-5 - uwoyela womnqumo - 16,8%.

Isilinganiso sishintshile kancane, kepha uwoyela we-flaxseed ne-sunflower usahlala ezindaweni ezihamba phambili.

Kodwa-ke, kunengqondo ukucubungula esinye isilinganiso - lesi isilinganiso sokuqukethwe kukavithamini E. Vitamin E iyi-antioxidant enamandla. Ayigcini nje ngokuthuthukisa ukwakheka kwesikhumba futhi ivimbele ukuthuthukiswa kongwengwezi, kepha futhi ibambezela inqubo yokuguga kwamaseli futhi ithuthukise ukondleka kwamaseli, iqinisa izindonga zemithambo yegazi futhi ivimbele amahlule egazi.

 

Isilinganiso sokuqukethwe kukavithamini E (ikakhulu, ngcono imiphumela kawoyela):

Indawo yokuqala - uwoyela we-sunflower - 1 mg ngamagremu ayi-44,0;

Indawo yesibili - uwoyela wommbila - 2 mg;

 

Indawo yesithathu - uwoyela kabhontshisi - 3 mg;

Indawo yesi-4 - uwoyela womnqumo - 12,1 mg.

Indawo 5 - uwoyela linseed - 2,1 mg;

Ngakho-ke, uwoyela owusizo kakhulu uwoyela we-sunflower, osendaweni yesi-2 ngokuya ngokuqukethwe kwamafutha e-polyunsaturated and saturated fatty endaweni ka-1 ngokuya ngovithamini E.

Yebo, ukuze isilinganiso sethu siphelele, futhi ukuhlolwa kukawoyela kube sezingeni elingcono, sizobheka okunye isilinganiso - imuphi uwoyela olungele ukuthosa? Phambilini sesivele sathola ukuthi uwoyela ocwengisisiwe ulungele ukuthosa, kepha kufanelekile ukunaka lokho okubizwa ngokuthi "inombolo ye-asidi". Le nombolo ikhombisa okuqukethwe kwamafutha acid amahhala emafutheni. Uma zifudunyezwa, ziyawohloka futhi zixhume oksijini ngokushesha okukhulu, okwenza uwoyela ube yingozi. Ngakho-ke, ukwehla kwale nombolo, kulungele uwoyela wokuthosa:

Indawo yokuqala - uwoyela we-sunflower - 1 (inombolo ye-asidi);

Indawo yokuqala - uwoyela wommbila - 1;

Indawo yesibili - uwoyela kabhontshisi - 2;

Indawo yesithathu - uwoyela womnqumo - 3;

Indawo yesi-4 - uwoyela ohlanjululwayo - 2.

Amafutha e-linseed awenzelwe ukosa nhlobo, kepha uwoyela we-sunflower uphinde wahola. Ngakho-ke, uwoyela omuhle kakhulu ubhekilanga, kepha amanye amafutha nawo aqukethe izinto eziningi eziwusizo futhi kufanele asetshenziswe ngendlela efanayo. Isibonelo, izinzuzo zikawoyela we-flaxseed zimane zicace ngoba ngaphezu kwenani elikhulu lamavithamini (i-Retinol, i-tocopherol, amavithamini eqembu le-B, i-vitamin K), iqukethe uhla oluphelele lwama-acid e-polyunsaturated ayingxenye kavithamini F (okunamafutha acid omndeni wakwa-Omega 3 no-Omega-6). Lawa ma-asidi adlala indima ebalulekile ezinkambisweni zebhayoloji emzimbeni womuntu.

Amafutha omnqumo, yize abantu abaningi bewathanda, cishe ngaso sonke isikhathi ahlala ezindaweni zokugcina, zombili ngokuqukethwe yi-polyunsaturated and saturated fatty acids, nokuqukethwe uvithamini E. Kepha ungathosa kuwo, udinga nje khetha uwoyela ocwengekile.

Amafutha omnqumo acolisisiwe kubhekiselwa kuwo njengamafutha omnqumo acwengekile, “Amafutha omnqumo alula”, kanye namafutha omnqumo acwebile “noma” amafutha omnqumo “. Kukhanya, nokunambitheka okungacacile nombala.

Qiniseka ukuthi udla uwoyela ngemithamo efanelekile futhi uhlale umncane futhi unempilo! Musa nje ukweqisa, ngoba amagremu ayi-100 kawoyela aqukethe cishe i-900 kcal.

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