M'malo mwa mafuta a Sesame | Njira 12 zopangira toasted ndi zopepuka

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Idasinthidwa Mayayi 29, 2022

Kodi mafuta a sesame atha? Kapena kodi ndinu m'modzi mwa anzanga osagwirizana nawo omwe sangathe kudya mafutawo koma osiya dziko lapansi kuti apeze njira ina yomwe imakoma bwino?

Chabwino, ndikumvetsa ululu wanu. Mtedza, mafuta, ndi kukoma kwambiri kwa mafuta a sesame kumapangitsa moyo kukhala m'mbale yofiyira ya Zakudyazi zokazinga.

Koma popeza mulibe nthawi zonse, kukhala ndi choloweza m'malo ndikofunikira.

Cholowa m'malo mwa mafuta a sesame wowotcha ndi mafuta a perilla. Lili ndi mtedza, wakuya, komanso kukoma kokoma, monga mafuta a sesame. Kuphatikiza apo, ili ndi omega-3, omega-6, ndi omega-9, omwe ndi abwino pamtima, ubongo, ndi magwiridwe antchito a thupi lonse. Ngati mukuyang'ana njira ina yopepuka, kapena simukupeza mafuta a perilla, ingopitani ndi mafuta opepuka a azitona. 

Koma kodi ndizo zonse zomwe mungagwiritse ntchito m'malo mwa mafuta a sesame? Mwina ayi!

Pali mndandanda wathunthu womwe ndikufunika kugawana nanu. Koma zoona, pali zina zofunika kuziganizira musanasankhe.

M'nkhaniyi, ine ndikuti tikambirane chirichonse. Chifukwa chake yambani kulemba zolemba, ndipo tiyeni tidumphe!

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Mitundu iwiri ya mafuta a sesame

Mafuta a Sesame amabwera mumitundu yambiri yogwiritsidwa ntchito mosiyanasiyana. Komabe, mitundu yomwe imagwiritsidwa ntchito kwambiri mu Asia maphikidwe ndi mafuta opepuka komanso okazinga a sesame.

Kusiyana pakati pa onsewa kukufotokozedwa pansipa:

Kuwotcha mafuta a sesame

Mafuta a sesame okazinga amatengedwa kuchokera ku nthangala za sesame zokazinga. Ili ndi mawonekedwe okhuthala, okoma kuposa nthangala za sesame zopepuka, zokhala ndi kukoma kolimba, kolemera, komanso kwa mtedza.

Imawonjezera kununkhira kwa mbale zowotcha ndipo ingagwiritsidwe ntchito ngati saladi kuvala ndi msuzi woviika. Mtundu wa mafutawo ukhoza kukhala paliponse kuchokera ku golidi kupita ku bulauni.

Mafuta a sesame opepuka

Mafuta a sesame opepuka kapena mafuta a sesame otuwa amachokera ku nthangala zosakazinga. Ili ndi kukoma kofatsa, kwapadziko lapansi, ndi kwa mtedza ndi mfundo ya utsi kuchokera 416 mpaka 446F.

Amagwiritsidwa ntchito kwambiri kuphika, kuphika, ndi kukazinga kwambiri. Mutha kuzipeza ku Middle East kapena ku Continental grocers.

Komanso, mutha kuzizindikira mosavuta kuchokera ku mtundu wake wopepuka komanso kusasinthasintha kocheperako.

Zosakaniza zabwino kwambiri zamafuta a sesame okazinga

Mafuta a sesame okazinga amatengedwa kuchokera ku nthangala za sesame zokazinga.

Chifukwa chake, kukoma kwake kumakhala kolimba, kolimba, komanso kopatsa thanzi kuposa mafuta opepuka a sesame.

Izi zikunenedwa, zotsatirazi ndi zina zomwe mungafune kuziganizira ngati m'malo mwa mafuta a sesame:

Mafuta a Perilla

Mafuta a Perilla ndiye pafupi kwambiri ndi mafuta a sesame. Lili ndi fungo lofanana la nutty, kukoma kwake kofanana, ndi kukoma kofananako. Kupatula apo, ilinso ndi matani azaumoyo.

Mafuta a Perilla ali ndi pafupifupi 64% ya omega-3, 14% omega-6, ndi maperesenti abwino a omega-9.

Monga mukudziwa, omega-3 ndi omega-6 ndi chimodzi mwazinthu zofunika kwambiri zama cell membranes.

Ndiwo akalambulabwalo a zinthu zina zambiri zomwe zimapezeka m'thupi ndipo ali ndi udindo wowongolera kuthamanga kwa magazi komanso kugwira ntchito moyenera kwa mayankho osiyanasiyana otupa.

Kumbali ina, omega-9 imawonjezera "cholesterol yabwino," kumachepetsa kukana kwa insulin mwa odwala matenda ashuga, kumalimbitsa chitetezo chamthupi, ndikuwongolera thanzi lamaganizidwe.

(onani zithunzi zambiri)

Mafuta a Perilla atha kugwiritsidwa ntchito ngati m'malo mwa mafuta opepuka komanso okazinga.

Chifukwa cha kakomedwe kake ka siginecha, kusasinthasintha kocheperako, komanso malo abwino osuta, mutha kugwiritsanso ntchito kukulitsa kununkhira kwa mbale zanu zophikidwa ndikuzikazinga mozama.

Chinthu chokha chimene ndikufuna kukuchenjezani ndi zoopsa za thanzi zomwe zimagwirizanitsidwa ndi mafuta a perilla. Kugwiritsa ntchito mopitirira muyeso kumatha kukhala ndi zotsatira zowononga magazi komanso kuyambitsa matenda am'mapapo.

Mafuta onunkhira

Mafuta onunkhira ndi chinanso choloweza m'malo mwa mafuta a sesame wokazinga chifukwa cha kununkhira kwake kolimba, kutsika komwe amasuta, komanso kulawa pafupi kwambiri ndi mafuta a sesame.

Mafuta a Flaxseed amagwira ntchito ngati kumaliza kwabwino kwambiri pazakudya zosiyanasiyana, kuphatikiza nyama yowotcha, masamba owiritsa, mavalidwe a saladi, soups, ndi pafupifupi mbale zonse zaku Asia zomwe zimafunikira kumaliza.

(onani zithunzi zambiri)

Kupatula apo, ilinso ndi matani azinthu zabwino zodzaza kuti mukhale ndi thanzi labwino. Lili ndi omega-3 yambiri, michere yofunika kwambiri pakugwira ntchito kwa ubongo ndi mtima.

Kuphatikiza apo, mafuta a flaxseed atsimikizira kuti ali othandiza polimbana ndi matenda otha msinkhu, kukula kwa khansa, komanso matenda am'mimba. Osanenapo ntchito yake pakuwongolera thanzi lakhungu lonse.

Mafuta a Walnut

Monga mafuta a flaxseed, mafuta a walnut Komanso amakoma penapake pafupi ndi Sesame mafuta.

Ili ndi nutty yemweyo komanso kukoma kwamphamvu monga momwe amayembekezera, kupatula kuti simungathe kuphika nayo!

Pamene mukuwotcha mafuta a mtedza, amapereka kukoma kowawa kwambiri komwe kungawononge kukoma kwa mbale yanu.

Choncho, ntchito yake imakhala yochepa kwambiri mu maphikidwe; mutha kungogwiritsa ntchito pazovala za saladi komanso ngati chophatikizira mu sauces.

(onani zithunzi zambiri)

Ponena za ubwino wathanzi, mafuta a mtedza salinso kumbuyo kwa mafuta a sesame. Lili ndi kuchuluka kwa omega-3 ndi omega-6.

Zakudya izi ndizomwe zimapangitsa kuti mtima ukhale wabwino komanso kuchepetsa kutupa.

Kuphatikiza apo, mafuta a mtedza amadziwikanso kuti amasunga khungu lathanzi komanso kuchiza komanso kupewa matenda apakhungu monga eczema, ziphuphu zakumaso, khansa yapakhungu, ndi zina zambiri.

Zomwe zimakhudzidwa ndi thanzi lamafuta a mtedza ndizokhudzana ndi anthu omwe ali ndi vuto la walnuts.

Ngati muli ndi vutoli, kugwiritsa ntchito mafuta a mtedza kungayambitse vuto lalikulu. Kuphatikiza apo, ili ndi ma calories ambiri! Kotero ndicho chinthu china chomwe mungafune kuganizira.

Ponena za kuopsa kwa thanzi, khalani kutali ndi mafuta a flaxseed ngati muli ndi matupi awo sagwirizana kudya. Komanso, musadye mopambanitsa.

Wokazinga mafuta a mtedza

Wokazinga mafuta a mtedza lili ndi zonse zopatsa thanzi zamafuta a mtedza koma zokometsera kwambiri komanso kusuta kochepa.

Ngakhale simungayigwiritse ntchito pokazinga kapena kuphika kwambiri, ndi bwino kuvala saladi iliyonse, kuthirira mbale, komanso zokometsera zamasosi osiyanasiyana.

(onani zithunzi zambiri)

Koma Hei, ndithudi, pewani ngati muli ndi matupi a mtedza. Zimene anachitazi zingakhale zamphamvu!

tahini

Chinthu choyamba chimene muyenera kudziwa za tahini? Si mafuta! M'malo mwake, ndi phala lopangidwa pogaya nthangala za sesame zowotcha ndi kusasinthasintha kwambiri.

Chinthu chabwino kwambiri tahini phala ndi njira zosiyanasiyana zomwe mungakomere kukoma kokoma.

Mwachitsanzo, mungagwiritse ntchito ngati kuviika kosavuta (monga miyambo yakum'mawa kwapakati) kapena kuvala.

Komanso, ngakhale mukukonzekera mbale ndi mafuta ena ndikufuna kuwonjezera siginecha nutty sesame kukoma, mukhoza kuikamo supuni kapena awiri tahini.

(onani zithunzi zambiri)

Lili ndi ubwino wathanzi monga mafuta a sesame chifukwa ali ndi kuchuluka kwa antioxidants ndi mavitamini koma ndi mlingo wopenga wochuluka wa zopatsa mphamvu.

M'mawu ena, gwiritsani ntchito mosamala!

Zonsezi, ndizokoma kwambiri, bola ngati simukuyang'ana mafuta ena ovomerezeka.

Kodi mumadziwa kuti ngati muli mu pinch, mungathenso gwiritsani ntchito tahini m'malo mwa miso paste?

Mafuta abwino kwambiri a sesame opepuka

Mafuta a sesame owala amakhala osalowerera ndale kapena owoneka bwino komanso amasuta kwambiri.

Popeza mafuta a sesame opepuka amagwiritsidwa ntchito potentha kwambiri ngati kusonkhezera ndi kukazinga kwambiri, ndasankha mosamala chilichonse cholowa m'malo mwa mafuta a sesame ndi mfundo zomwe tazitchula pamwambapa.

Nazi zina zabwino zomwe mungagwiritse ntchito m'malo mwa mafuta a sesame owala.

Mafuta a azitona

M'malo mwa mafuta a sesame omwe mungagwiritse ntchito ndi mafuta a azitona. Ndizosunthika, zathanzi, ndipo zimakhala ndi zokometsera zopanda ndale zomwe zimakwaniritsa mbale zambiri.

Mafuta a azitona amapezeka mumitundu yopepuka komanso yolemetsa, yomwe imadziwikanso kuti 'mafuta a azitona okhazikika' ndi 'mafuta a azitona owonjezera.'

Yoyamba ndi yoyenera m'malo mwa mafuta a sesame owala, pomwe yotsirizirayi ndi yamafuta a sesame okazinga.

Mofanana ndi mafuta a sesame, mungagwiritse ntchito mafuta a azitona pophika ndi kupukuta komanso kuika mu marinade kapena msuzi womwe mumakonda wa teriyaki.

Komabe, simudzalawa nuttiness imeneyo, ngakhale!

(onani zithunzi zambiri)

Kupatula apo, mafuta a azitona ali ndi michere yambiri. Lili ndi ma polyphenol antioxidants omwe amadziwika kuti amathandizira kuti mtima ugwire bwino ntchito, kukulitsa luso la kuzindikira, kuchepetsa chiopsezo cha matenda a shuga, kutsitsa kuthamanga kwa magazi… ndipo mndandanda ukupitilira!

Mafuta a azitona alinso ndi mafuta a monounsaturated ndi polyunsaturated, omwe amadziwika kuti amachepetsa cholesterol yoyipa ndikuchepetsa chiopsezo cha sitiroko ndi matenda amtima.

Langizo, musagwiritse ntchito mopambanitsa! Kugwiritsa ntchito kwambiri mafuta a azitona kungayambitse kutsika kwamphamvu kwa magazi, zomwe zingakuike pachiwopsezo cha chizungulire, kupepuka mutu, ndi kulephera kwa impso.

Ngati kukoma kwa mtedza sizomwe mumalakalaka, mafuta a azitona ndi amodzi mwa njira zabwino kwambiri zamafuta a sesame. Pitani ku mafuta opepuka a azitona Bertolli Extra Light chifukwa chosalowerera ndale.

Mafuta opangidwa

Mafuta opangidwa amachokera ku njere ya mphesa ndipo amakhala ndi kukoma kofatsa kapena kosalowerera ndale.

Ndi wotchuka kwambiri masamba mafuta pakati pa zakudya zopangira zakudya ndipo amagwiritsidwa ntchito m'maphikidwe ambiri, makamaka pophika ndi kuphika.

Kuphatikiza apo, mafuta a mphesa amagwira ntchito ngati imodzi mwazabwino kwambiri zamafuta a sesame ndipo amadzaza ndi zabwino zonse zomwe mungafune.

Mwachitsanzo, mphesa imakhala ndi mafuta ambiri a polyunsaturated. Amathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi anu, ndikuchepetsa chiopsezo cha matenda amtima ndi sitiroko.

Lilinso ndi vitamini E, antioxidant wamphamvu yemwe ali ndi gawo lalikulu pakuwongolera njira zoberekera, khungu, tsitsi, ubongo, ndi kuyeretsa magazi.

(onani zithunzi zambiri)

Koma Hei! Ngakhale ndi zabwino zonse zomwe zaganiziridwa, muyenera kuzigwiritsabe ntchito pang'onopang'ono.

Popeza mafuta ali ndi mafuta ambiri, kumwa mopitirira muyeso kungayambitse mavuto ambiri monga matenda a mtima, khansa, ndi zina zotero.

Popanda nsonga, nthawi zonse gwiritsani ntchito mafuta a mphesa mu chiŵerengero cha 1: 1 chamafuta a sesame mu marinades ndi mbale zilizonse kuti musangalale ndi kununkhira kokwanira ndi ubwino.

Mafuta opuma

Mafuta opuma ndi choloweza m'malo mwa mafuta a sesame omwe ali ndi utsi wambiri komanso matani ambiri azaumoyo.

Mafuta a mapeyala amatchedwanso mafuta athanzi la mtima omwe ali ndi zakudya zambiri zamtengo wapatali, kuphatikizapo oleic acid, vitamini E, ndi mafuta a monosaturated.

(onani zithunzi zambiri)

Zakudya zimenezi zimakhala ndi ubwino wambiri wathanzi, kuphatikizapo kupititsa patsogolo ntchito ya mtima, kuyamwa mavitamini osungunuka m'mafuta, kuteteza ma free radicals, kuchotsa LDL, ndi kuwonjezeka kwa HDL cholesterol.

LDL imadziwika kuti Low-Density Lipoprotein ndipo imalumikizidwa ndi chiwopsezo cha matenda a mtima.

Kumbali ina, HDL ndi High-Density Lipoprotein imene imachotsa cholesterol yovulaza monga LDL m’mwazi.

Komabe, monga mafuta ena aliwonse, kumwa kwambiri mafuta a avocado kumatha kukhala ndi zotsatira zoyipa monga kuyabwa, chikanga, redness, kapena kusanza.

Akagwiritsidwa ntchito mosamala, ndi amodzi mwa mafuta ophikira abwino kwambiri padziko lapansi pambuyo pa mafuta a azitona.

Mafuta a mandata

Ngati mulibe mafuta a sesame pakali pano kapena simukungowamva, mafuta a mtedza ndi imodzi mwa njira zabwino kwambiri zamafuta a sesame zomwe zilipo.

Awa, nawonso, ndi mafuta osalowerera ndale ndipo alibe nuttiness iliyonse kukoma kwake.

Kuphatikiza apo, ili ndi malo osuta kwambiri omwe amapangitsa kuti ikhale yabwino kuphika zakudya zomwe mumakonda, kuphatikiza mpunga wokazinga, zokazinga, ndi Zakudyazi.

Kuphatikiza apo, mafuta a mtedza alinso ndi zinthu zambiri zothandiza pa thanzi, kuphatikizapo kuchuluka kwa vitamini E ndi mafuta a monounsaturated ndi polyunsaturated.

(onani zithunzi zambiri)

Mofanana ndi mafuta ambiri opepuka, awanso amaonedwa kuti ndi abwino pa thanzi chifukwa amatsitsa kuchuluka kwa LDL m’mwazi.

Ma antioxidants omwe amapezeka mumafuta a mtedza ndi abwino kwambiri pakhungu, misomali, ndi tsitsi. Kuphatikiza apo, imathandizira kuthetsa zovuta zokhudzana ndi khungu monga zofiira ndi zotupa zazing'ono.

Anthu okhawo omwe sindingawapangire mafuta a peanut ndi omwe ali ndi ziwengo. Pomwe, ndikutanthauza anthu aku America 3 miliyoni.

Mafuta a mpendadzuwa

Ndiyambire pati! Inu mukudziwa kale zambiri za izo. Ndipo ngati simutero, ndikuganiza kuti mwakhala pansi pa mwala?

Mafuta a mpendadzuwa ndi amodzi mwa mafuta omwe amagwiritsidwa ntchito kwambiri pophika kutentha kwambiri padziko lonse lapansi.

Kuonjezera apo, ili ndi zinthu zonse zabwino zomwe mungayang'ane m'malo mwa mafuta a sesame owala. Kukoma kwa ndale, malo osuta kwambiri, ndi ubwino wonse wa thanzi zimawonekera.

Kupatula apo, ndi amodzi mwamafuta omwe amalowetsedwa mosavuta m'chigayo, ndikuwonetsetsa kuti mumapindula mokwanira ndi zinthu zonse zabwino zomwe zimapereka.

(onani zithunzi zambiri)

Mafuta a mpendadzuwa ali ndi zakudya zambiri zathanzi, kuphatikizapo mavitamini monga Thiamin, Riboflavin, Folate, Choline, vitamini B, vitamini E, ndi vitamini B6.

Kuphatikiza apo, ilinso ndi mchere wina wofunikira monga calcium, chitsulo, magnesium, potaziyamu, sodium, zinki, manganese, etc.

Pazonse, mavitamini ndi mchere onsewa ali ndi gawo lalikulu pakuwongolera thanzi la mtima, khungu, tsitsi, kukonza chitetezo chamthupi, komanso kupewa matenda monga nyamakazi, khansa, ndi mphumu.

Zabwino kwambiri pamafuta a mpendadzuwa? Mupeza mosavuta m'sitolo iliyonse…ngati mulibe botolo lake kale!

Njira yokhayo yodzitetezera? Yesani kuchita kutentha kochepa kuphika ndi mafuta a mpendadzuwa.

Malinga ndi kafukufuku, mafuta a mpendadzuwa amatulutsa ma aldehydes (poizoni) kwambiri pa kutentha kwakukulu poyerekeza ndi mafuta ena aliwonse.

Mafuta a canola

Mutha kutcha mafuta a canola kuti ndi wachibale wamafuta a mpendadzuwa chifukwa onse amakhala ndi thanzi lomwelo. Ndipo onsewa ndi mitundu yomwe imagwiritsidwa ntchito kwambiri ndi mafuta amasamba padziko lapansi.

Ndi mafuta osalowerera kwambiri. Chifukwa chake, simudzalawa siginecha ya nutty ndi kununkhira kwamafuta a sesame.

Komabe, ponena za kuphika kutentha kwakukulu ndi ubwino wathanzi, mafuta ndi amodzi mwa abwino kwambiri.

Mafuta a canola ali wolemera mu omega-3 ndi omega-6, omwe amathandizira kwambiri pakuwongolera kuthamanga kwa magazi ndikuthandizira kutupa. Kuphatikiza apo, ili ndi kuchuluka kwa vitamini E ndi K.

Mavitamini onsewa ndi ofunikira kwambiri kuti khungu ndi tsitsi likhale lathanzi komanso kuchepetsa zizindikiro za ukalamba. Komanso, amathandizanso ndi ziphuphu.

(onani zithunzi zambiri)

Mutha kugwiritsa ntchito molimba mtima mafuta a canola m'malo mwa mafuta a sesame wokhazikika pakuwotcha kwapakatikati, kuyaka mozama, kukazinga, komanso mwachangu kulikonse!

Chinthu choipa chokha? Kupeza mafuta a canola ndi chinthu chosatheka chifukwa mbewu zambiri za canola zimasinthidwa chibadwa, ndipo mafuta amadutsa pakuyengedwa kolimba.

Mwa kuyankhula kwina, pali kuthekera kwa zotsatira zina, kuphatikizapo zizindikiro za matenda a mtima ndi kusokoneza thanzi la ubongo.

Mafuta a almond

Kodi mumakonda kuphika zakudya zaku China? Mafuta a almond ndiye njira yabwino kwambiri yosinthira mafuta a sesame yomwe muli nayo. Kukoma kwake kosiyana kumapangitsanso kuti ikhale yoyenera pazakudya zina zaku Asia.

Mungagwiritse ntchito ngati chovala cha saladi, kuphika pang'ono, kuphika, kapena monga kumaliza mbale zomwe mumakonda kuti muwonjezere kukoma.

(onani zithunzi zambiri)

Kuti agwiritsidwe ntchito m'malo mwa mafuta opepuka a sesame, mafuta a amondi nthawi zambiri amayengedwa. Choncho, amataya zambiri zakudya pamodzi ndondomeko. Chifukwa chake ngati mumakonda kwambiri zabwino zake zaumoyo, mutha kugwiritsa ntchito zina.

Ponena za ubwino wathanzi ndi kukoma kwamphamvu, ndingalimbikitse kwambiri kupita ku mtundu wosasinthika. Koma mfundo ndi yakuti, simungagwiritse ntchito pokazinga.

FAQs

Momwe mungapangire nokha mafuta a sesame okazinga

Izi sizidzabweretsa kununkhira komweko monga mafuta okazinga a sesame koma amagwira ntchito bwino pang'onopang'ono.

Ingotenthetsani pafupifupi 1/4 chikho cha sesame mu skillet pa kutentha kwapakati. Samalani kuti musawawotche!

Kenaka, onjezani za 1 chikho cha mafuta ophikira osalowerera ndale monga mafuta a canola kapena mafuta a azitona, ndipo mulole kutentha pamodzi ndi nthanga za sesame kwa mphindi ziwiri.

Zimitsani kutentha ndikusiya mafuta kuti azizizira musanasefa mbewu. Gwiritsani ntchito monga momwe mungapangire mafuta a sesame pophika!

Ndi mafuta ati omwe ndingagwiritse ntchito m'malo mwa mafuta a sesame popanga mpunga wokazinga?

Mafuta a canola, mafuta a mpendadzuwa, ndi mafuta a azitona ndi njira ziwiri zabwino kwambiri zopangira mpunga wokazinga. Onse ali ndi kukoma kosalowerera ndale ndipo ali ndi zakudya zopatsa thanzi.

Zosankha zina ndizovuta kwambiri ndipo zimatha kupitilira kukoma kwa mbaleyo.

Tsopano mwakonzeka kupanga Chinsinsi cha Mpunga Wokazinga wa Teppanyaki mu njira 11 zosavuta

Kodi ndingathe kusakaniza mafuta ena aliwonse ndi mafuta a sesame?

Inde, mungathe! M'malo mwake, kusakaniza sesame ndi mafuta ena ndizochitika ponseponse.

Komabe, samalani kuti muzisakaniza ndi mafuta omwe amagwirizana kwambiri ndi maphikidwe anu komanso kukoma kwachilengedwe kwa sesame kuti mubweretse zabwino kwambiri!

Ndi mafuta ati omwe ali abwino kwambiri pa thanzi?

Ngati tilankhula za mafuta abwino kwambiri pa thanzi, palibe chomwe chimaposa mafuta a azitona ... ngakhale sesame. Lili ndi kukwanira bwino kwa kukoma ndi zakudya.

Mafuta ena opatsa thanzi amaphatikizapo mafuta a mpendadzuwa, mafuta a avocado, ndi mafuta a amondi.

Ndi mafuta ati omwe ali abwino kwambiri pamtima?

Mafuta a Canola ndi abwino kwambiri ngati muli ndi vuto la mtima kapena mukungofuna kuti mukhale otetezeka. Ili ndi mavitamini ambiri ndipo ilibe cholesterol yoyipa pang'ono pomwe imadutsa pakuyenga mokhazikika.

Ndi mafuta ati omwe ali abwino kwambiri pakuphika tsitsi?

Mafuta oyera, achilengedwe amphesa ndiye njira yabwino kwambiri yophikira ngati mukudziwa za chisamaliro cha khungu ndi tsitsi.

Lili ndi vitamini E ndi zoletsa zina za DHT zomwe zimakhala zabwino kwa tsitsi ndi scalp, makamaka kwa anthu omwe ali ndi androgenic alopecia.

Ndi mafuta ati abwino kwambiri ochepetsa thupi?

Mafuta a canola ndi njira yabwino kwambiri ngati muli pazakudya. Popeza ili ndi mafuta ochepa odzaza mkati, mutha kugwiritsa ntchito molimba mtima ngati choloweza mmalo mwa mafuta a sesame ngati mukufuna kuchepetsa thupi lanu mwachangu.

Tengera kwina

Tsopano mukudziwa mafuta omwe mungagwiritse ntchito ngati mulibe mafuta a sesame kukhitchini yanu kapena ngati simukufuna kugwiritsa ntchito pazifukwa zina.

Poganizira kuti muli ndi zosankha zambiri, sankhani zomwe zingagwirizane ndi zakudya zanu zatsiku ndi tsiku.

Komanso, onani ngati kusankha kwanu kuli koyenera thanzi lanu.

Dzifunseni mafunso monga, kodi zingakhale zoyenera kwa banja lanu lonse? Kodi m'banja mwanu muli anthu ena amene angakhale ndi matupi awo?

Mudzadya mafuta ochuluka bwanji, ndipo zotsatira zake zingakhale zotani zomwe muyenera kusunga mu akaunti?

Ngati mafuta omwe mukutola adutsa bwino mwamafunsowa, mutha kuwapeza popanda nkhawa.

Kodi inu mukudziwa zimenezo Mafuta a sesame ndi chimodzi mwazokometsera zazikulu zomwe zimagwiritsidwa ntchito pophika hibachi?

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Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.