Pa mafuta ndi mwachangu bwino ophika nsonga

Masiku ano anthu ambiri kusintha kuti azidya chakudya, kusiya yokazinga ndi mafuta zakudya. Izi, kumene, yolondola, koma nthawi zina mungafune kuchitira nokha ku crispy mbatata, yowutsa mudyo cutlet ndi pa chikumbukiro pasties onunkhira ndi chiyani kudzuka chilakolako kuyiwala za zakudya athanzi ndi kudya thanzi. Komanso, ngati kukhala phwando holide, ndi chodziwikiratu kuti alendo angakonze masamba steamed ndi mandimu ndi chifuwa yophika. Natenepa lero tidzakambirana mmene kupanga chakudya yokazinga zochepa zoipa. Izo zimatengera kwambiri pa khalidwe la mankhwala, kutentha kwa zomwe analimbikitsa kuphika pamwamba, komanso mafuta anasankha. Tiyeni kuchita kafukufuku pang'ono ndi kupeza chimene mafuta mwachangu zabwino.

Kuposa ife bwinobwino ntchito pa moyo wa tsiku ndi tsiku

Sikudzakhala chinsinsi chimene aliyense mayi wa panyumbapo ndi ofunika botolo la mafuta mpendadzuwa. Ndi ntchito kwenikweni kuphikira, anawonjezera kuti mtanda, saladi kuvala. Komabe, muyezo choyamba, amene anapanga POSANKHA ichi, anali mtengo wotsika ndi kupezeka kwa mankhwala. Kuyankhula za zimene mafuta mwachangu ndi bwino kukumbukira kuti bwino mpendadzuwa mafuta sindigwiritsa ntchito ku khitchini wanu. Chokhacho akanachita - ndi kutenga botolo yaing'ono ya mafuta, zomwe chikununkha ngati mbewu, mudzaze saladi, kutanthauza kuti ntchito popanda moto.

Kusankha mafuta: kodi mavuto?

Ife kudikira pang'ono kuyankha funso waukulu pa mafuta ndi mwachangu bwino, chifukwa pamafunika kuthana ndi mutu wina. Ambiri a ife munaphunzitsidwa kuganizira mfundo fuming. Ndiko kuti, apamwamba kutentha kwa mafuta akhoza kulimbana pamaso pa poto adzakhala kusuta, chindichepere oopsa ndikotentha, kotero kudzakhala kupangidwa kuli carcinogens. Ndipotu zimenezi si zoona. Tiyenera kugula mafuta amene ali wolimba kwambiri, ndiye kuopsa kwa iwo sadzakhala kukula. Kodi zikutanthauza mafuta khola? Kutanthauza Mwina mpweya makutidwe ndi okosijeni ndi kochepa. Kusankha limene mafuta mwachangu zabwino, onetsetsani kulabadira mfundo imeneyi. Mpweya makutidwe ndi okosijeni - mankhwala anachita zimene mapangidwe ankafuna kusintha zinthu mopitirira ufulu ndi mankhwala ena zoipa.

gulu la mafuta

Si monga zovuta monga zingaoneke koyamba. Pali mitundu itatu ya mafuta, choncho posankha zimene mafuta bwino mwachangu, m'pofunika kukhala wotsimikiza kukumbukira. Ambiri kosakhazikika mafuta - ndi polyunsaturated. Iwo sangakhoze ntchito Kutentha ndi kuphika. Njira imeneyi imagwira osangalala chakudya chanu ufulu ankafuna kusintha zinthu mopitirira ndi azitaya matenda osiyanasiyana aakulu. Izi makamaka mafuta mpendadzuwa, mafuta rapeseed, mafuta chimanga, mafuta chiponde, mbewu mphesa ndi ena.

Mtundu chachiwiri - ndi monounsaturated mafuta. Mfundo iwo kwambiri wosakhazikika, ndi bwino kuposa iwo alibe kutenthetsa. Wotchuka woimira mtundu uwu - mafuta. kwambiri, koma muyenera ntchito okha kuzizira. Pomaliza, wotsirizayo - izo ladzala mafuta. Iwo oyenereradi ntchito yokonza kuphika ndi Frying, mosavuta kulekerera magetsi. Ndi poterera ndi kokonati, ghee ndi mafuta kanjedza, nyama mafuta. Ngati inu kusankha kwa iwo, mafuta ndi bwino mwachangu, maganizo a akatswiri anawagawa motere. Mu malo oyamba ili mafuta kokonati. Ndithu atypical mankhwala kuti m'masitolo wathu, koma lili 90% zimalimbikitsa mafuta, kuti ndi kugonjetsedwa kwambiri kutentha. Koma si onse. Iwo akhoza kukhala kutsitsimuka ake kwa zaka ziwiri ndipo, kuwonjezera, lili wambirimbiri zakudya. mafuta kwambiri Mipikisano ntchito, kotero ngati mukuganiza pa pyadidi masamba mafuta mwachangu, ndi yabwino kuti ngakhale kamodzi kudzakuthandizani kunja. Onetsetsani kusankha unrefined mafuta organic. A chimake chachiwiri, oyenera Kutentha, - Kanjedza. Kusankha kukhala unrefined organic mafuta wofiira.

Woyengeka kapena zachilengedwe

Kusamvana pa phunziro ili angapezeke ndithu kwambiri. ubwino wake, ndi wina ndi mzake. Woyengeka, alibe kukoma kapena fungo Komabe, zakudya izo zotsalira iliyonse. Yekha kuphatikiza - unrefined kumafuna apamwamba kutentha, choncho fuming mfundo ukufika otalikirapo. Komabe, monga tanenera kale, izo sizitanthauza inu pakalibe carcinogens chakudya. mafuta Unrefined ali ndi fungo yowala ndi kukoma, choncho chakudya makamaka chokoma. Koma sakonda kutentha kuposa woyengeka.

batala zothandiza

Ndipotu, ndi zamkhutu, ndikufuna mbatata zothandiza - yosenda mbatata kuphika kapena kuphika kudzanja. Koma mukhoza kuchepetsa mavuto a mbale ochepa chokoma, koma funso n'lakuti, kodi mafuta bwino mwachangu mbatata. Sankhani mgwalangwa kapena ngati kugulitsa ngati palibe, ndi bwino kusiya kwa nyama yankhumba kapena nyama mafuta. Inu sadzalandira mlingo woopsa wa mafuta m'thupi, ndi thupi kuvomereza mbale bwino kwambiri.

Pamene Frying mu mpendadzuwa mafuta mawonekedwe yosakongola acrylamide - mankhwala owopsa. Choncho, ngati kusankha mafuta masamba okha kwambiri, ndiyeno mmalo mafuta kapena nkhani poipa kwambiri wa woyengedwa mpendadzuwa. Koma kuwonjezera pang'ono kuti mbatata yekha nazitentha. Pa zimene mafuta bwino mwachangu, ine ndikuganiza, ndi bwino popanda ndemanga zina, ntchito kokha woyengedwa mafuta.

Nyama ndi nsomba

Yokazinga nyama - ndi chokoma, ngakhale sali chakudya wathanzi labwino. Komano, ichi ndi mankhwala amafuna yaitali kutentha mankhwala, choncho, funso pa zimene mafuta bwino mwachangu nyama, alibe yankho. mafuta masamba pa Kutentha yaitali ndi kutentha adzakhala gwero la carcinogens. Choncho chitani m'njira ina. Pangani marinade ndi Kuwonjezera pang'ono mafuta mu nkhani iyi si zofunika kwambiri monga adzakhala. Nyama zimatenga izo - ndipo inu mukhoza ngakhale akagwira pa Grill, ngakhale wouma Frying poto.

Ponena za mafuta ena mwachangu bwino nsomba, ine ndikufuna kupereka malangizo a oyang'anira zophika odziwa: nsomba ndi bwino kuwaza ndi mandimu ndi mafuta, ndiye kuphika kudzanja.

Cutlets

Yowutsa mudyo ndi wachifundo, mipira nyama ndi mbale kwambiri bwino. Koma pa zimene mafuta bwino mwachangu burgers - funso si yophweka. chakuti luso lokonzekera amafuna kutenthetsa poto kwa pazipita lapansi. Chifukwa, mwamsanga anamvetsetsa kutumphuka ndi madzi akhala mkati. Pa nthawi yomweyo, kuti kuwononga thanzi lawo, ndi bwino kuchita popanda mafuta, n'kubweretsa mafuta anasungunuka ndi bwino analimbikitsa.

Pastry, pasties ndi mapayi

Kusankha limene mafuta mwachangu ndi pasties kwambiri, musaiwale kuti mukufuna kusintha izo nthawi iliyonse pambuyo kuphika gawo lotsatira. Inu simungakhoze ntchito kwambiri mwachangu nthawi zambiri mu mzere. Chimake abwino kungakhale osakaniza ng'ombe ndi nkhumba mafuta ndi Kuwonjezera wa mafuta mpendadzuwa. Pankhaniyi, ngati pali mwayi tizigwiritsa ntchito mafuta ophikira, ndi bwino ntchito.

nsonga Cook

Choncho, wotchuka kwambiri - ndi mafuta, mafuta mpendadzuwa ndi mafuta linseed. Posachedwapa, pafupifupi munthu mmodzi amagwiritsa kuphikira, ndiye ife otsalafe ndi ziwiri "wakonzekera" kukhala zoipa kwambiri. mafuta ndi zofunika kuwira kwambiri yaitali, choncho anayamba kupanga zinthu zoipa. A ophika yake analangiza pamaso Frying poto kuthira madzi pang'ono, kenako anagona zinthu zonse, ndipo potsiriza kuwonjezera mafuta. Mungayesere njira ina: kuti mwachangu pa youma Frying poto, kokha pa mapeto a kuphika kuwonjezera mafuta. Ndipo musaiwale kusankha chabwino timauphatikiza sanali ndodo cookware, monga mafuta chakudya si n'kudziphatika pamwamba.