Kodi mafuta ophikira mpunga ndi abwino kuphika? Werengani za utsi wake wapamwamba

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Ndasinthidwa August 22, 2022

Mafuta a mpunga amadziwika kuti 'mafuta athanzi' m'maiko ambiri aku Asia, makamaka ku India ndi Japan. Nthambi ndi gawo lakunja la njere za mpunga zomwe zimagwiritsidwa ntchito mafutawo.

Mpunga wa mpunga umachokera ku mphero ndi kukonza ndipo nthawi zambiri umatayidwa ngati zinyalala kapena kugwiritsidwa ntchito ngati chakudya cha ziweto.

Posachedwa, yadzutsa chidwi chifukwa chakutha kwake kupanga mafuta othandizira thanzi.

Ndipo titha kugwiritsa ntchito mpunga wambiri chifukwa pamakhala zochepa.

Kaya mukufuna kusangalala ndi mtedza pang'ono pachakudya chanu kapena mukufuna china chosanunkhira bwino, kaya mumakonda kukazinga mukamaphika kapena kudya masaladi ambiri.

Mulimonsemo, pali mafuta omwe ndi oyenera kwa inu - ndiwo mafuta a mpunga:

• Ndi mafuta ophikira osunthika omwe amalimbikitsidwa ndi madotolo ndi akatswiri azakudya chifukwa cha kutentha kwa utsi komanso thanzi.
• Mafuta a mpunga ali ndi mankhwala a bioactive phyto-mankhwala omwe amaphatikizapo y-oryzanol ndi tocopherols omwe ndi trans-ferulic acid okhala ndi triterpenic alcohol ndi sterols, okhala ndi antioxidant.
• Kuphatikiza pa kukhala wathanzi, imathandizanso pazophika zingapo!

Komabe, mafuta a mpunga adakali watsopano kwa ambiri ndipo anthu sakudziwa zambiri za izi, komabe. Makamaka m'maiko akumadzulo ngati America kulibe chidziwitso cha malonda.

Kodi ndi wathanzi? Kodi zimapangitsa chakudya chanu kukhala chabwino? Nchiyani chimasiyanitsa ndi mafuta ena ophikira? Pali mafunso ambiri omwe amafunikira kuyankhidwa.

Ndicho chifukwa chake ndapanga positi iyi yomwe idzagwira ntchito ngati kalozera kukuthandizani kumvetsetsa chilichonse chokhudza mafuta a mpunga.

Tiyeni tidumphire pomwepo.

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Mafuta a Rice Bran ndi chiyani?

Mafuta a mpunga mwina ndiye chinthu chachikulu kwambiri chosagwiritsa ntchito ulimi. Kutulutsa ndi kukonza kwake ndikofanana ndi mafuta ena azamasamba.

Amawonjezeredwa makamaka pakupanga chakudya kuti chiwonjezere kukhazikika kwa chakudya ndikumakonza chakudya nthawi yomweyo.

India, Japan, China, Vietnam, ndi Thailand ndiwo amapanga mafuta a mpunga kwambiri.

Mafuta a mpunga amakhala ndi mafuta ochulukirapo monga palmitic acid, linoleic acid, ndi olenic acid ochulukirapo - makamaka 20%, 32%, ndi 42%, motsatana.

Mafutawa amaphatikizira mafuta amchere ophatikizika pamodzi ndi magwiridwe antchito azambiri monga tocotrienols, tocopherols, phytosterols, oryzanol, ndi michere ina.

Kafukufuku wasonyeza kuti kumwa mafuta a mpunga kumathandiza m'njira zambiri zathanzi, monga:

• kuchepa kwa atherosclerosis koyambirira,
• kuwonjezeka kwa ndowe,
• kuletsa kuphatikizika kwa ma platelet,
• ndi kutsitsa seramu cholesterol.

Kafukufuku wasonyeza kuti mafuta a mpunga amakhala ndi zotsatira zabwino kusowa tulo, hyperglycemia, matenda oopsa, komanso kusintha kwa mafuta m'thupi, pakati pa matenda ena akulu.

Mukugwiritsa ntchito mafuta a mpunga pompano

Chifukwa cha mawonekedwe apadera a mafuta a mpunga, akhala othandiza kwambiri muntchito zosiyanasiyana, kuphatikizapo chakudya, zodzoladzola, mankhwala, ndi mafakitale ena.

Zili pazinthu zambiri zomwe mukugwiritsa ntchito pakadali pano mwina!

Chifukwa cha mafuta amchere a mafuta ampunga, ndi amodzi mwamafuta odyetsa opatsa thanzi omwe amapezeka.

Komabe, mafuta ampunga amchere, monga mafuta ena a masamba, amatha kutsekemera mukamaphika, kusungira, kapena kukonza, zomwe zimayambitsa kupangika kwa mankhwala a sekondale komanso oyambira, ma polar, mafuta amafuta aulere, ndi mankhwala ena owopsa.

Kusiyana pakati pa Mafuta a Rice Bran, Mafuta a Olive, Mafuta a Mpendadzuwa ndi Mafuta a Soybean

Magome otsatirawa akuwonetsa kusiyana kwakukulu pakati pa mafutawa kutengera zomwe ali nazo:

Mafuta a mpunga

• Mafuta ochokera ku: Mankhusu a mpunga kapena chinangwa cha mpunga
• Maonekedwe athupi: Ocheperachepera, owoneka bwino pang'ono, komanso kukoma pang'ono
• Oryzano ndi Tocotrienol: Pakali pano
• Amagwiritsidwa ntchito kuphikira: Kutentha kwambiri, kuphika, kukazinga mwakuya, ndi mitundu ina ya kuphika kotentha kwambiri
• Fodya utsi: Utsi wapamwamba: 232 ° C, 450 ° F
• Makhalidwe: Amakhala ndi mafuta abwino kwambiri okwanira pang'ono

ubwino:

• Thandizani shuga wathanzi wathanzi
• Limbikitsani thanzi la mtima
• Ali ndi zotsatira zotsutsana ndi zotupa komanso antioxidant
• Limbikitsani chitetezo cha mthupi
• Menyani kununkha m'kamwa

Mafuta a azitona

• Mafuta ochokera ku: Olive drupes
• Maonekedwe athupi: Kuthambo pang'ono, kosawoneka bwino, fungo lokoma ndi kukoma
• Oryzano ndi Tocotrienol: Ili ndi mawonekedwe a tocopherol okha
• Amagwiritsidwa ntchito kuphikira: Zokometsera, kutentha pang'ono, muma marinades, masaladi ndi msuzi zomwe sizimafuna kutentha
• Fodya utsi: Utsi wapakatikati: 172 ° C, 340 ° F
• Makhalidwe: Ali ndi acidity wambiri, phula lochepa, komanso mafuta ochepa

ubwino:

• Amadzitama ndi anti-khansa ndikuchepetsa kutupa
• Thandizani kupewa sitiroko
• Kuteteza ku matenda amtima
• Sizimakhudza kunenepa kapena kunenepa kwambiri
• Kuchepetsa mtundu wachiwiri-chiopsezo cha matenda ashuga

Mafuta a mpendadzuwa

• Mafuta ochokera ku: Mbeu za mpendadzuwa
• Maonekedwe athupi: Wowoneka bwino kwambiri, wamtambo, wonunkhira ndi zokometsera
• Oryzano ndi Tocotrienol: Kulibe
• Amagwiritsidwa ntchito kuphikira: Frying, searing, ndi sautéing, komanso ngati saladi kuvala
• Fodya utsi: Utsi wapamwamba: 232 ° C, 450 ° F
• Makhalidwe: Mafuta a mpendadzuwa ndi mafuta olemera kwambiri mu linoleic acid

ubwino:

• Aids khungu labwino ndi tsitsi
• Tetezani ku zopitilira muyeso zaulere
• Thandizani kuchiritsa mabala mwachangu
• Amalimbikitsa moyo wathanzi
• Bwino chimbudzi ndi boosts mphamvu

Mafuta a soya

• Mafuta ochokera ku: Mbeu za soya
• Maonekedwe athupi: Mtundu wowala, kapangidwe kosalala, kununkhira pang'ono ndi kununkhira
• Oryzano ndi Tocotrienol: Kulibe
• Amagwiritsidwa ntchito kuphikira: Motsogoza, kuwotcha, ndi kuphika
• Fodya utsi: Utsi wapamwamba: 234 ° C, 453 ° F
• Makhalidwe: Ili ndi mbiri yabwino kwambiri ya lipid: mafuta a soya ali ndi mafuta a polyunsaturated, monounsaturated, ndi saturated mofanana bwino

ubwino:

• Chuma cholemera cha mafuta athanzi lamtima
• Thandizani thanzi la mafupa ndi minofu
• Zothandizira paumoyo wamtima ndi ntchito yaubongo
• Pindulani ndi thanzi la khungu
• Zimakuthandizani kuti muchepetse njira yoyenera

Ndalemba ngakhale nkhani yonseyi za maubwino onse amafuta a nyemba za soya pano, chifukwa imagwiritsidwanso ntchito pazakudya zaku Asia kwambiri. Werengani za mafuta a nyemba za soya komanso mukamaliza kuwerenga za mafuta a mpunga.

Kodi Mafuta a Nthaka Ndi Oipa Kwa Inu?

Mafuta a mpunga ndiwodziwika bwino mu zakudya zaku Asia chifukwa chokwanira njira zophikira kutentha kwambiri monga kuyambitsa ndi kuwotcha kwambiri.

Mulinso zigawo zikuluzikulu za vitamini E zofunika kwambiri zomwe zitha kupindulitsa thanzi lanu. Pa kafukufuku wochitidwa ndi Yunivesite ya Rochester, zidapezeka kuti magawo omwe ali ndi vitamini m'mafuta a mpunga amatha kukhala othandiza kuchepetsa cholesterol.

Kumbali inayi, popeza mafuta a mpunga ali ndi gawo lochulukirapo la tocotrienol (TRF), imatha kulimbikitsa ntchito ya michere ya chiwindi yomwe imathandizira kuchotsa zinthu za poizoni m'chiwindi motero, pamapeto pake imakhazikika kapena kuchepetsa zotupa za chiwindi.

Malinga ndi akatswiri, kugwiritsa ntchito tocotrienol kwa nthawi yayitali kungathandize kuchepetsa chiopsezo cha khansa. Kuphatikiza apo, utsi wake wapamwamba umapangitsa kuti ukhale woyenera kuphika kotentha kwambiri.

Ngakhale simungapindule ndi mchere uliwonse m'mafuta, pali mavitamini ofunikira mumafuta a mpunga.

• Kugwiritsa ntchito supuni imodzi ya mafuta a mpunga kumakupindulitsani ndi 22% ya RDI yanu (yolimbikitsidwa kudya tsiku lililonse) ya vitamini E.
• Imakhala ngati antioxidant yomwe imathandizira kuteteza maselo amthupi kuti asawonongeke ndi oxidative, motero kumalimbitsa thanzi lathunthu.
• Pomaliza, imakhalanso ndi vitamini K pang'ono yomwe imathandizira magazi kuundana.

Ponseponse, mafuta ampunga amchere ndiabwino kwa iwo omwe ali ndi vuto la cholesterol.

Zotsatira zoyipa za Mafuta a Rice Bran ndi ziti?

Mafuta a mpunga ndi 'otetezeka' kwa anthu ambiri akamamwa pakamwa. Komabe, malinga ndi akatswiri azaumoyo, kuchuluka kwa mafuta ampunga wamafuta mu zakudya kumatha kubweretsa ku:

• mayendedwe osayembekezereka
• Kusapeza bwino m'mimba
• m'mimba mpweya
• chisangalalo
• ndi kusintha pafupipafupi.

Zonsezi, zimatha kukhudza dongosolo lakumagaya kwamunthu. Komabe, izi zimachitika kokha mkati mwa masabata angapo oyamba agwiritsidwe ntchito.

Izi ndichifukwa choti thupi lanu limazolowera zigawo za chinangwa cha mpunga.

Mukagwiritsidwa ntchito pakhungu kapena tsitsi, mafuta a mpunga amathandiza m'njira zambiri.

Komabe, zimatha kuyambitsa khungu kufiyira komanso kuyabwa. Anthu ena adakumana ndi zovuta powonjezera chinthuchi m'mabafa awo akamachiza matenda a dermatitis.

Ngakhale mafuta a mpunga amapindulitsa kutsitsa kuchuluka kwa calcium m'magazi m'thupi lomwe limathandizira kupewa miyala ya impso, izi zimapangitsa kukhala koopsa kwa odwala omwe ali ndi matenda ngati kufooka kwa mafupa ndi hypocalcemia.

Hypocalcemia ndi mtundu wa kuchepa kwa calcium ndipo simuyenera kumwa mafuta a mpunga ngati muli ndi vuto la calcium.

Kuphatikiza apo, anthu omwe ali ndi mavuto omwe amachititsa kuti chimbudzi chikhale chovuta kapena kumeza ngati zilonda zam'mimba kapena kuchepa kwa magazi, atha kukumana ndi mavuto chifukwa cha mafuta ampunga.

Ngati mukufuna zowonjezera zowonjezera zaku Japan, ndiye onani nkhani yanga pamitundu yosiyanasiyana ya bowa ndi maphikidwe ake.

Maphikidwe abwino kwambiri, komanso nyama yathanzi kwambiri.

Kodi mafuta a mpunga ndi wabwino kuti Frying Deep?

Mukaphika pamoto - kutentha kwambiri, kuwotcha, kapena kusunthira mwachangu, ndikofunikira kuti mugwiritse ntchito mafuta okhala ndi utsi wokwanira womwe umakhala ndi kulawa koyera, kosalowerera ndale. Ichi ndichifukwa chake mafuta ampunga amchere amadziwika kwambiri m'makhitchini padziko lonse lapansi.

Mafuta amalola kuti kununkhira kwa chakudya chanu kutuluke ngakhale mutayaka kwambiri. Katundu wa mafuta a mpunga amapangitsa kuti ukhale mafuta opangira kutentha kwambiri.

Ngakhale mafuta a mpunga amatha kugwiritsidwa ntchito popanga mapulogalamu ena ophikira komanso monga zokometsera ndi zonunkhira, ndizofunikira makamaka kuphika kotentha kwambiri. Ndimagwiritsa ntchito mafuta a mpunga popumira ndikuwotchera mwachangu.

Ndawona utsi wake utalembedwa kuyambira 232 ° C kapena 450 ° F kupitirira. Izi zimapangitsa kuti zikhale zabwinoko kuposa, kapena kuyerekezera ndi, mafuta ena azamasamba monga canola ndi mafuta a chiponde. Mafuta oletsa mpunga samapatsa mphamvu chakudya chifukwa kapangidwe kake ndi kapangidwe kake ndi koyera komanso kopepuka.

Mafuta a mpunga alibe mafuta ambiri komanso amakhala ndi antioxidant. Pali zifukwa zambiri zonena za mankhwalawa zomwe zanenedwa ndipo kafukufuku wanena kuti zitha kuthandiza kuchepetsa cholesterol ndikuchepetsa kuopsa kwamatenda amtima.

Mutha kupeza mafuta a mpunga m'misika yambiri yaku Asia, pa intaneti ku Amazon, komanso m'malo ogulitsira zakudya.

Ponseponse, ndimalimbikitsa mafuta a mpunga ngati mukuwotcha kwambiri.

Werenganinso: awa ndi mafuta obzala m'malo abwino ogwiritsira ntchito kukhitchini

Kodi Mafuta a Brand Rice a Brand Ndiabwino Bwanji?

Pali mitundu yambiri yomwe imapereka mafuta ampunga kwa ogula. Komabe, zina mwazo sizomwe mukuyang'ana.

Ndikofunikira kuti nthawi zonse mupite ndi wopanga wapamwamba kwambiri ngakhale mutalipira pang'ono. Popeza mukudya mafuta, muyenera kupita ndi mtundu wabwino kwambiri.

Ngakhale opanga ndi opanga ambiri amatsatsa malonda awo kuti ndi abwino kwambiri pamsika, muyenera kuwunikiranso zakudya zoperekedwa kumbuyo kwa phukusi kuti mudziwe kuti ndi iti yomwe ingakuthandizeni.

Ngati mumakhala ku US, mutha kukaona misika iliyonse yaku Asia kukagula mafuta a mpunga.

Komabe, ndingakulimbikitseni kuti mugule malonda ku Amazon chifukwa zimakupatsani mwayi wopeza mtundu wabwino kwambiri kutengera kuwunika kwamakasitomala ndi kuchuluka kwa mavoti.

M'malingaliro mwanga, pali mitundu iwiri yabwino kwambiri pakupanga mafuta a mpunga.

Ndiwo Bon Vital ndi Tophe.

Ndimagwiritsa ntchito mafuta a mpunga ochokera ku Tophe, koma Bon Vital ndi chizindikiritso chokhwima pankhani yopanga mafuta ophikira ndi zakudya zina.

Ngati simunagulepo mafuta amchere ampunga kale, ndingakulimbikitseni kuti mupite ndi imodzi mwazinthuzo.

Nayi ndemanga yanga ya mtundu wapamwamba kwambiri womwe umapanga ku USA:

Chitani mafuta achilengedwe onse osakhala a GMO

(onani zithunzi zambiri)

Mafuta a mpunga ochokera ku Tophe ndi njira yabwino kwa ophika ambiri komanso anthu omwe amakonda kutentha kwambiri.

Ndi 100% yopanda GMO (chamoyo chosinthidwa) komanso ma antioxidant otchedwa oryzanol omwe amadziwika kuti amachepetsa cholesterol.

Mafutawa amakhala ndi utsi wokwanira 254 ° C, womwe umapangitsa kuti ukhale wofunikira kuphika kotentha kwambiri ngati kukazinga mwakuya, kuyambitsa, komanso kuyatsa.

Mafuta a mpunga ochokera ku Tophe ali ndi vitamini E wambiri ndipo amathanso kugwiritsidwa ntchito pakhungu ndi tsitsi.

Onani mitengo ndi kupezeka kwaposachedwa ku Amazon

Zomwe Muyenera Kuyang'ana Mukamagula Mafuta Amtundu Wampunga

Pali zifukwa zambiri zomwe muyenera kuganizira mukamagula mafuta a mpunga pophika kapena posamalira khungu. Koma zifukwa zikuluzikulu ziwiri ndi izi:

Utsi mfundo

Utsi wamafuta ophikira ndi kutentha komwe mafuta amasiya kuwira ndikuyamba kutulutsa utsi.

Ngakhale mafuta ampunga amchere mwachilengedwe mwachilengedwe amakhala ndi utsi wambiri, opanga ena amatha kuwonjezera achigololo kuti awonjezere msinkhu. Kutentha kokwanira kuli pakati pa 230 ° C mpaka 250 ° C.

Kukhazikika

Mafuta a mpunga wabwino amakhalabe osasunthika ngakhale ataphika kutentha kwambiri. Chifukwa chake, muyenera kudziwa kukhazikika kwake, ndiye kuti; kukana kwake makutidwe ndi okosijeni.

Ngati mukufuna zosangalatsa zowoneka bwino zaku Japan muyenera werengani za kusakanikirana kumeneku. Mutha kuwonjezera izi pazakudya zanu za umami wabwino komanso wamchere wowonjezera ndikuwonjezera pang'ono nthawi yomweyo.

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Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.

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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.