Ukudla okunesifo sikashukela kuyingxenye ebalulekile yokwelashwa okuphumelelayo. Ngakho-ke, ukukhethwa kwemikhiqizo kanye nenani labo kumenyu yansuku zonke kubalwa ngokucophelela.
Ngohlobo lwesibili sikashukela, ukwakhiwa okufanele kokudla kungathatha isikhathi esithile ukuqokwa kwemithi enciphisa ushukela. Ukwephulwa kokudla kuholela ekuthuthukisweni kwezinkinga noma ngemithamo ephezulu yemithi.
Inkinga enkulu yeziguli ezinesifo sikashukela sohlobo 2 ukukhuluphala, okwandisa inkambo yesifo futhi kuthuthukise ukubonakaliswa kokumelana ne-insulin. Ngaphezu kwalokho, i-cholesterol ephezulu yegazi, njengenye yezimpawu zesifo sikashukela, idinga ukunqunyelwa okubukhali kwamafutha ezilwane futhi esikhundleni sawo kufakwe uwoyela wemifino.
Amafutha ekudleni kweziguli ezinesifo sikashukela
Ngomzimba womuntu, ukuntuleka kwamafutha ekudleni kungasithinta kabi isimo sempilo, ngoba kungomunye wemithombo yamandla, kuyingxenye yezitho zeseli, futhi kubandakanyeka ezinqubweni zebhayoloji zokuhlanganiswa kwama-enzymes namahomoni. Amafutha e-polyunsaturated fatty acid nama-vithamini anyibilikisa amafutha A, D no-E anikezwa amafutha.
Ngakho-ke, ukungafakwa ngokuphelele kwamafutha ekudleni akunconyiwe ngisho nalapho kukhona ukukhuluphala. Ukushoda kwamafutha ekudleni kuholela ekuphazamisweni kwesistimu yezinzwa ephakathi, kunciphisa ukuzivikela komzimba, isikhathi sokuphila siyancipha. Ukuntuleka kwamafutha kuholela ekukhuliseni isifiso sokudla, njengoba kungekho muzwa wokugcwala.
Ngokuvinjelwa okubukhali kwamafutha kwabesifazane, umjikelezo wokuya esikhathini uyaphazamiseka, okuholela ezinkingeni zokukhulelwa ingane. Ukwanda kwesikhumba kanye nokwanda kwezinwele, izinhlungu ezihlanganayo zivame ukuphazamiseka, futhi nombono ube buthaka.
Kulokhu, ezigulini ezinesifo sikashukela i-mellitus, ngenxa yokwakheka kahle kwe-insulin noma ukumelana nezicubu kuwo, kwakheka i-cholesterol namafutha aphakama kakhulu egazini. Lezi zinto ziholela ekukhuleni kokuqala kwe-atherosulinosis kanye nokuphazamiseka ngokwengeziwe kwezinqubo ze-metabolic, i-microcirculation, ukufakwa kwamafutha esibindini nasezindongeni zegazi lomthambo.
Kulokhu, ukudla okunamafutha okuvela emkhawulweni wesilwane kukhawulelwe ekudleni kwesifo sikashukela, ngoba kuqukethe amanoni e-asidi nama-cholesterol okugxile kakhulu. Lokhu kufaka phakathi:
- Ukudla okunamafutha: iwundlu, ingulube, i-offal, ingulube, i-mutton namafutha enkomo.
- Goose, duck.
- Amasoseji onamafutha, amasoseji nososeji.
- Inhlanzi enamafutha, inhlanzi ekheniwe ngebhotela.
- Ibhotela, ushizi wekhotishi onamafutha, ukhilimu no-ukhilimu omuncu.
Esikhundleni salokho, kunconywa inyama engenawo fat, ubisi nezinhlanzi, kanye namafutha zemifino kwabanesifo sikashukela. Ukwakheka kwamafutha zemifino kufaka phakathi i-acid engafakwanga acid, amavithamini kanye nama-phosphatides, okuvimbela ukufakwa kwamafutha ezicutshini nasekungeneni kwesibindi, futhi kusize nokususa i-cholesterol eyeqile emzimbeni.
Amafutha e-Polyunsaturated acid alawula izinqubo ze-metabolic, kanye nama-phosphoslipid nama-lipoprotein angena esakhiweni se-membrane yeseli, athinta ukuqina kwawo. Lezi zakhiwo zenziwa ukusetshenziswa kanyekanye kokudla okuqukethe inani elanele le-fiber yokudla nama-carbohydrate ayinkimbinkimbi.
Isimo sokusetshenziswa kwamafutha ngosuku kwiziguli ezinesifo sikashukela ngaphandle kokukhulupha yi-65-75 g, kuthi ama-30% ingamafutha emifino. Nge-atherossteosis noma ngokweqile, amafutha ekudleni akhawulelwe ku-50 g, futhi iphesenti lamafutha emifino lenyuka laya ku-35-40%. I-cholesterol ephelele ayifanele ibe ngaphezulu kuka-250 g.
Lapho kubalwa okuqukethwe ikhalori yokudla nenani lamafutha elidingekayo, umuntu kufanele akhumbule ukuthi amafutha afihliwe atholakala ngenani elikhulu kumayonesi, imajarini, ekudleni okulula, amasoseji. Inyama enamafutha nayo inamafutha amaningi kunenyama.
Ngakho-ke, lapho sakha ikhambi lokudla lesifo sikashukela i-mellitus, imikhiqizo enjalo kufanele iqedwe ngokuphelele.
Ukuqanjwa nokulungiswa kawoyela sunflower
Ukusetshenziswa kawoyela sunflower ngohlobo 2 sikashukela ngokulingana kuyazuzisa impela, ngenxa yokwakheka kwawo. Inamafutha amaningi - i-linoleic, i-arachinic, i-linolenic, i-myristic, i-omega-3 ne-6.
Okuqukethwe amavithamini nama-phosphatides kuncike kwindlela yokukhishwa nokuqhubeka kokusebenza. IVitamin E, enezakhiwo ezishiwo yi-antioxidant, ingama-46-58 mg% kawoyela ongachazwanga, futhi ingabi ngaphezu kwama-5 mg% kawoyela omnqumo.
Ukuthola uwoyela we-sunflower, ukukhishwa ngamakhemikhali kukhiqizwa kawoyela, okutholakala ngemuva kokucindezela uwoyela, kusetshenziswa kaningi. Kule ndlela, kusetshenziswa izinyibilikisi eziqukethe i-hexane nophethiloli. Ngemuva kwalokho, i-oyili ingahlanzwa, okuyincisha eziningi zezakhiwo zayo ezizuzisayo.
Amafutha amahle kakhulu atholakala ngokucindezela. Ukucindezela okushisayo kusho ingcindezi yembewu yesitshalo ngumshini wokucindezela emazingeni okushisa aphezulu, okhulisa isivuno sezinto zokusetshenziswa, bese kuthi lapho kubanda kakhulu, ngemuva kokucindezela emazingeni okushisa ajwayelekile, uwoyela uyahlungwa.
Ukuhlanza i-oyile (ukucwilisa) kwenziwa ngalezi zindlela ezilandelayo:
- Amafutha aluhlaza asetshenziswa kakhulu, kususwe kuphela isidlulile, akugcinwanga isikhathi eside.
- Okungachazwanga - kususwe ukungcola kwemishini.
- Kucwengisisiwe - kusetshenzwe ngomphunga, amazinga okushisa aphansi, ukuqhuma kwe-alkali.
Uma i-oyili elicwengekile futhi ibuye yenziwe i-deodorization, lapho-ke iba yize ngokuphelele ngokomsebenzi wezinto eziphilayo futhi ilungele kuphela ukuthambeka. Ngakho-ke, i-oyili ewusizo kakhulu yesifo sikashukela iluhlaza futhi udinga ukuyifaka kumasaladi noma ekudleni okulungele, kepha ungafry.
Izinhlobonhlobo ezinjengamafutha we-sunflower angenakuchazwa empeleni awaphansi kwe-eluhlaza ngokusebenziseka, kepha zigcinwa isikhathi eside.
Kulula ukuyithenga kunethiwekhi yokusabalalisa; impilo yayo yeshalofu yinde kakhulu kunaleyo eluhlaza.
Izinzuzo nokulimala kawoyela we-sunflower kwabanesifo sikashukela
Uwoyela ongafakwanga uqukethe amavithamini angena kancane enyibilikisiwe D, F, no-E abalulekile emzimbeni, kanye nama-asidi angenawo amafutha. Lezi zingxube zisiza ukusebenza okujwayelekile kwezitho zamangqamuzana ezinzwa futhi zivikele ingaphakathi lemithambo yegazi ekuvekeni kwe-cholesterol.
Ngakho-ke, ukufakwa kawoyela we-sunflower kunconywa ukuvimbela isifo sikashukela se-polyneuropathy kanye nokuqhubeka kokuphazamiseka kwezifo ezincanyana ngohlobo 2 sikashukela. Amafutha emifino awunawo amandla okuqwabelana emzimbeni, ngosizo lwawo ukususwa kwe-cholesterol emzimbeni kuyenziwa lula, ngoba zivusa ukuhlanganiswa nokukhululwa kwama-bile acids.
Ngenxa yokuqukethwe kwayo okuphezulu kwe-Vitamin E, kuvikela ama-pancreas nesibindi ekubhujisweni ngama-radicals wamahhala. Izici ze-antioxidant ze-tocopherol zivimbela ukuthuthukiswa kwe-cataract yesifo sikashukela kanye ne-retinopathy yesifo sikashukela.
Futhi, ukuthathwa kawoyela, ikakhulukazi okuluhlaza, kunconywa ukuba kuthambekele ekuqunjelweni. Ukuze wenze lokhu, esiswini esingenalutho udinga ukuthatha isipuni samafutha sunflower bese uphuza ingilazi yamanzi apholile. Amafutha kashukela afakwa kumasaladi avela emifino emisha, angathelwa ngemifino ebilisiwe noma engezwe endishini yokuqala eqediwe.
Izici ezingezinhle zamafutha we-sunflower:
- Okuqukethwe kwekhalori okuphezulu: njengawo wonke uwoyela kumithamo emikhulu kunomthelela ekuzuzeni isisindo. Umthamo omkhulu lapho kungekho khona ukukhuluphala yipuni ezintathu, nesisindo ngokweqile, esisodwa noma ezimbili.
- Ukwenziwa kwezinto ezinobuthi ngesikhathi sokuthosa ukudla. Ukuphakama kokushisa okuthosiwe, izinhlanganisela eziyingozi kakhulu ekudleni. Inketho eyingozi kakhulu ukupheka okujulile.
- Nge-cholelithiasis, inani eleqile kungaholela ekuqhekekeni kwe-bile duct.
Lapho uthenga uwoyela, kufanele unake indlela yokukhiqizwa kwawo, impilo yeshalofu nokufaka. Kukhanya, i-sunflower oil i-oxidised, ngakho-ke kunconywa ukuyigcina endaweni emnyama kanye nendawo epholile. Ehlobo, kunconywa ukubeka uwoyela esiqandisini, ukuze ulondolozwe kangcono, ungaphonsa izingcezu ezi-2 kabhontshisi owomile ebhodleleni.
Ukusetshenziswa kwezokwelapha, uwoyela we-premium onambitheka omnandi nephunga elikhanyayo ulungele kangcono. Uma iqukethe i-sediment, kusho ukuthi izoqukatha inani elikhulu lama-phospholipids adingekayo ekusebenzeni kahle kwesibindi, futhi, ngakho-ke, ibaluleke ngokukhethekile ezigulini ezinesifo sikashukela.
Uyini u-oyili onenzuzo kakhulu kushukela? Isazi esivela kuvidiyo ekulesi sihloko sizowuphendula lo mbuzo.
