Mhandara kokonati mafuta ane nhoroondo refu yekushandiswa uye anoshandiswa zvakanyanya muminda yekubheka, kugadzira chikafu, chikafu chevana, mushonga, uye runako uye kuchengetedza ganda.

Mhandara kokonati mafutaine nhoroondo refu yekushandisa uye inoshandiswa zvakanyanya muminda yekubika, kugadzira chikafu, chikafu chevana, mushonga, uye runako uye kuchengetedza ganda.

1mafuta ekubikisa ane hutano

Kunyanya kudyiwa kweakazara fatty acids kwagara kuine mukurumbira wakashata wekukuvadza hutano hwevanhu.Mazuva ano, vanhu vari kudzidza zvishoma nezvishoma kuti kunyange kana mafuta emiriwo echisikigo ane saturated fatty acids, hazvigoni kutaurwa kuti haana hutano, asi zvinoenderana nerudzi rwemafuta akazara.Kufanana nelauric acid, semuenzaniso, iyi pfupi-chain (C12), yakaderera-yakazara-yakadzika-yepakati-cheni yakazara mafuta acid ichiri kubatsira kune hutano hwevanhu.

Pasinei nokuti mafuta anobatsira kana kuti anokuvadza kune hutano anotarirwa nezvinhu zvakawanda, izvo zvakanyatsoenderana nemhando yemafuta acid uye kugadzirwa uye kushandiswa kwemafuta.

Maererano naBruce Fife, nyanzvi yezvokudya zvekuAmerica,kokonati mafuta isa kwenguva refu kukanganwa utano chikafu.

Kusiyana nemafungiro evanhu vose ekuti "mafuta akazara akaipa kune hutano hwako", kokonati mafuta haisi kungokonzera cholesterol yakakwirira uye chirwere chemwoyo, asi chaizvoizvo ane hutano kupfuura mafuta ekubika nguva dzose.Nutritionists vanotaura kuti pakati-cheni fatty acids iri mukokonati mafuta ari nyore kugaya kupfuura mamwe mafuta emiriwo, anogona kukurudzira metabolism yemuviri uye haazokonzeri vascular embolism.

Nyika dzinogadzira zvakanyanyakokonati mafuta in nyika iCosta Rica neMalaysia, uko vagari vane mwero wemwoyo wakaderera zvikuru uye mwero wecholesterol yeropa kupfuura dzimwe nyika.

Imwe tsvakurudzo yakawana kuti muSoutheast Asia nyika dzinodya zvakanyanya coconut zvigadzirwa, chiitiko chechirwere chemoyo chinongova 2.2% chete, asi muUnited States, uko coconut chigadzirwa chinoshandiswa chakaderera, chiitiko chechirwere chemoyo chiri 22.7%.

Nekuda kweiyo nyore hydrolysis, nyore kugaya uye kunyura maitiro, kokonati oiri zvakare yakanyatso kuenderana nekusagadzikana kwekugaya uye bumbiro risina simba.Vanhu vane cholecystectomy, gallstones, cholecystitis uye pancreatitis havafanire kudya marudzi ese emafuta ane refu-cheni fatty acids, asi vanogona kudya kokonati mafuta.

Muhupenyu hwemazuva ese, virgin kokonati mafuta chombo chakavanzika chekuwedzera mamwe mapoinzi kune zvinopisa ndiro, sosi kana dessert.Kuravira kwayo kwakapfava uye kwevhu, uye nekuda kwekudzivirira kwayo kwekushisa kwakanyanya, yakanyatsokodzera kufinya, kubikira kana kubheka pakushisa kwakanyanya.

Frying mbatatisi mumafuta ekokonati ndicho chinhu chakanakisisa panyika.Pamusoro pekuve zvese zviri crispy uye zviri nyore kugaya, haufanirwe kunetseka nezvekudya mafuta akawandisa uchifarira chikafu.

Vatsvakurudzi vekuBrazil vakawana kuti kuwedzera mamwe mafuta ekokonati mukudya kwako kunopa hutano hwakanaka hwe "yakanaka" cholesterol (HDL).Inogona kutobatsira vanhu vane chirwere chemwoyo kurasikirwa nehuremu hwakanyanya uye kuderedza chiuno chavo, zvose zviri zviviri zvinodzivirira mwoyo wako.