Ili ndilo gawo loyamba pa mndandanda wokhudzana ndi mafuta ophika omwe amachokera pa About.com's Produce Channel. Tidzakhala tikuyang'ana mitundu yambiri ya mafuta ophika mozama: momwe apangidwira, ntchito zawo, ubwino wa thanzi lawo ndi zoopsa, ndi zina zambiri zomwe zimakhudzidwa ndi mafuta omwe ali nawo.
Choyamba, tidzakhala tikugwidwa ndi mafuta awiri omwe akupezeka pamsika, ntchito zawo zakuphika, ndi utsi wawo.
Zaka khumi zokha zapitazo zikuwoneka ngati mafuta okhawo omwe amawunikira kunyumba anali mafuta kapena masamba a maolivi? Masiku ano zikuwoneka kuti palibe mapeto a zomwe mungasankhe. Sesame, mtedza, kokonati, kanjedza wofiira, avocado ... mndandanda ukupitirira!
Koma nchiyani chomwe chimasiyanitsa mafuta ena ndi ena? Pali zinthu zambiri zomwe muyenera kuziganizira.
Utsi umatchula chinthu chimodzi chachikulu. Mafuta oyeretsedwa kwambiri ndi zosafunika kwambiri komanso mafuta otentha amatha kupirira asanayambe kusuta, kutaya zakudya zowonjezera, kupsa mtima, ndikukumana ndi moto ngati akuwotcha.
Kuganiziranso kwina ndi kukoma kwa mafuta. Mafuta ena ali ndi chidwi chosafuna kulowerera monga mafuta a masamba, pomwe ena monga mafuta a sseame amakhalabe a punchy komanso olimba kwambiri.
Pomalizira, pali mafuta okhutira, omwe sitingalowe muzinthu zambiri pano. Mafuta ndi mafuta ndipo amakhala ndi mafuta a mono-unsaturated ndi mafuta omwe sali otumbulutsidwa. Zina mwazi ndi mafuta abwino ndi zina zochepa.
Ngati mukugwiritsa ntchito mafuta, mukugwiritsa ntchito mafuta. Ichi ndi chinthu chabwino monga mafuta kumathandiza kupanga kapangidwe kake ndi kusakaniza oonetsera.
Chinthu chofunikira kuzindikira ndi kudzichepetsa. Gwiritsani ntchito kokha monga momwe mukufunira, zomwe nthawi zambiri zimakhalapo, zikhale zokopa kapena saladi kuvala, ndizopuniketi zochepa chabe. (Kuzizira mozama, mwachibadwa, ndizosiyana komanso zosayenera.)
M'munsimu muli mndandanda wa mafuta ophika ophika. Dinani pa maina a mafuta aliyense kuti mudziwe zambiri pamene tipitiliza mndandanda.
Mafuta a Maamondi: Ochepa mu mafuta a kolesterolini, mafutawa ali ndi utsi wodabwitsa wa utsi ku 420F. Kuwala kwa amondi kumapereka ntchito mu saladi ndi mavalidwe, koma utsi wa utsi umapanga njira yabwino yophika. Mafutawa ali ndi imodzi ya mafuta otsekemera kwambiri.
Mafuta Otsitsimutsa: Ovutika ndi chipatso cha avocado, mafuta obiriwira oterewa ali ndi utsi wotsika kwambiri pa 520F, kuupanga kukhala okonzeka kuyanika ndi kusonkhezera-mwachangu. Kokoma ya avocado imakhala ndi kuphika kuti ikhale yabwino, ngakhale yotsika mtengo.
Mafuta a Canola: Amadziwika kuti rapeseed kapena mafuta a masamba. Canola kwenikweni ikugwirizana ndi kabichi, motero dzina masamba mafuta. Mtundu ndi kuwala kwake kumapangitsa mafuta kukhala abwino kwa pafupifupi ntchito zonse. Pulogalamu ya fodya ya 400F imapangitsa mafuta ophika kwambiri komanso kuphika mafuta a mikate ndi brownies. Pamwamba pa omega-3 fatty acid ndi linolenic acid, ena amalingalira kuti ali ndi moyo wathanzi.
Mafuta a Kunikoni: Chimodzi mwa zinthu zazikulu zokhudzana ndi kokonati mafuta ndicho kukoma. Ndizokongoletsera. Zoonadi zachinyengo . Zakudyazi zidzapitirizabe kuphika musanayambe ndikuphika, choncho pewani izi pambali kuti muzikonzekera chakudya cha Asia.
Ma mafutawa amakhalabe olimba pamene amasungidwa, ngakhale kuti amatha kutenthetsa madzi pang'ono. Kutsekedwa ndi mnofu wa kokonati ndi vitamini K komanso vitamini A. Utsi wotsika umaloza pafupi 350F kumatanthauza kuti ndi zabwino kwa zokongoletsa komanso mabomba apamtima.
Mafuta a Chimanga: Ndi mafuta otentha a 450F, mafutawa ndi abwino kwambiri pa frybreads, zikondamoyo, kuyaka, kupuma, kudya, ndi kusakaniza. Mafutawa amatengeka kuchokera kumaso a chimanga ndipo amakhala ndi kuwala, chikasu. Kukoma ndiko kusaloŵerera m'zinthu za chimanga zomwe zimachoka mofulumira.
Mafuta Otsogola: Mafuta omwe anali otchuka, koma osachepera lero. Ali ndi kuvuta kosalowerera ndi 420F ya utsi. Zimagwiritsidwa ntchito bwino pophika mophweka, monga chochepetsera chochepetseramo, kufuma, kapena kuphika. Bhonasi yaikulu? Ndi othamanga kwambiri mu vitamini E.
Mafuta a Mafuta: Ma granola, mafuta a hippie a gululo.
Ndi utsi wa utsi woposa 200F, ndi zopanda phindu kuphika. Zakudya zabwino za tirigu, tirigu ndi mafuta omwe amagwiritsidwa ntchito bwino amagwiritsidwa ntchito pomaliza saladi kapena nyama yophika. Mafutawa ali omega-3 fatty acids ndi potaziyamu.
Mafuta Odzozedwa: Odziwika ndi Televizioni ya Chakudya Chakumapeto kwa zaka zakumapeto kwa zaka makumi atatu ndi makumi asanu ndi atatu pamene mphunzitsi aliyense wamatsenga akuyimba nyimbo zotamanda. Atagwidwa ndi mbewu za mphesa, mafutawa nthawi zambiri amapangidwa ndi mafakitale a vinyo. Ali ndi otsika kwambiri otsekemera, koma ali ndi olemera, obiriwira. Ndi njira yosangalatsa ya marinades ndi kuvala. Pamatamini A.
Werengani Gawo 2 Pano.