Peanut bata ndi chakudya chochuluka m'mabanja ambiri, koma pa ma gramu 16 a mafuta ndi pafupifupi 200 makilogalamu pa supuni ziwiri, supuni yamchere sizowona chakudya chochepa kwambiri. Koma tisanalowetse batala wa kansalu ku mndandanda wathu, pali ziphatikiza zina zomwe zimatanthawuza kuti titha kufalitsa pa tchire kapena maapulo omwe timagawa nthawi ndi nthawi. Kuwonjezera pa kukhala ndi magwero abwino a vitamini E, folic acid, niacin, ndi phosphorous, mafuta ambiri (koma osati onse) mu kapu ya batala ndi mtundu wa moyo wathanzi; Komanso, mulibe cholesterol.
Yang'anani Shuga
Pali mafuta otsekemera a mafuta a mchere pa msika, koma ena mwawo ndi apamwamba kwambiri mu shuga, omwe samapangitsa kuti tizilombo toyambitsa matendawa tikhale ndi thanzi labwino. M'malo mozisankha, ndi bwino kukhala ndi chinthu chenicheni koma kungogwiritsira ntchito zocheperapo kusiyana ndi kukula kwake. Supuni imodzi ya supuni ya kirimba ndizo zonse zomwe mukufunikira, makamaka ngati muwonjezera jam kapena nthochi yodulidwa ku sangweji ya kapiteni.
Mafuta a Hydrogenated
Mphepo imodzi, komabe. Kawirikawiri mafuta amchere wa kirimba amakhala ndi mafuta pang'ono ochepa omwe amachititsa kuti pakhale kupatukana, ngakhale kuti zakudya zowonjezera zimakhala zogwiritsa ntchito mafuta okwana magalamu atatu. Zenizeni, izi zikutanthauza kuti pali zosakwana 0,5 magalamu a mafuta opangira pa ntchito. Izi sizinali zambiri, munganene, koma ngati mumadutsa kukula kwake, kapena muzisankha kudya masangweji a mandarin tsiku lirilonse, tizigawo timene timagwiritsira ntchito galama kuwonjezera.
Mmene Mungapewere Mafuta a Hydrogenated
Kuti tipewe mafuta pang'ono a hydrogenated palimodzi, timalimbikitsa kugwiritsa ntchito utoto wachikasu wamchere, womwe umangokhala ndi mchere komanso mwinamwake mchere.
Koma mafuta ena achikasu ali ndi mafuta a kanjedza monga malo olimbitsa mafuta a hydrogenated. Mafuta a palmi (osasokonezeka ndi mafuta a kanjedza ya mafuta) ndi mafuta omwe amapangidwa ndi zomera omwe ndi oposa 50 peresenti. Kafukufuku wina akusonyeza kuti popeza mafuta odzala ndi odzaza ndi osiyana siyana kuposa mafuta a nyama, sangakhale ovulaza ndipo mwinamwake amakhalanso ophweka.
Ngati mungathe, khalani ndi mitundu yosiyanasiyana yomwe ilibe mafuta owonjezera. Ndipo mupange mafuta a mandimu nthawi zina kuchiritsa m'malo mochita tsiku ndi tsiku.