Utsi wamafuta a soya | Zonse zomwe muyenera kudziwa
Mafuta a soya akuti ali ndi utsi wambiri, womwe ndi wabwino kuphika. M'nkhani iyi, ndikuthandizani kuti mumvetsetse lingaliro la utsi komanso momwe zimafunikira pamafuta a soya.
Kuti mupereke yankho nthawi yomweyo, utsi wamafuta a soya ndi 453-493 ° F kapena 234-256 ° C. Si kutentha kwapamwamba kwambiri mafuta aliwonse amatha kufika ngakhale.
Mafuta a soya ndi amodzi mwamafuta omwe amagwiritsidwa ntchito kwambiri ku United States. Nazi njira zina zogwiritsira ntchito:
- kuphika
- Mwachangu
- kuphika
- Kuvala saladi
- margarine
- Mkate
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Kodi malo osuta amatanthauza chiyani?
Tanthauzo la "malo osuta" ndi kutentha komwe mafuta amayamba kutulutsa utsi woyera wowoneka ndikusiya kunyezimira. Izi zimawonekera pophika, chifukwa mumamva fungo ndikuwona utsi.
Zomwe zikuchitikazo zikuwonetsa kuti mafutawa ayamba kutuluka, kutulutsa mankhwala omwe ali ndi poizoni omwe amatha kulowa m chakudya chanu.
Kodi chimachitika ndi chiyani kutentha kupitilira utsi wake?
Mudzadziwa kuti mafuta afika kapena kupitirira kutentha kwa utsi pamene ayamba kusuta kwambiri. Izi ndi zachilendo ngati mukuphika chinachake mu wok, koma ndizosiyana.
Mafuta akawonongeka, amatulutsa mankhwala ndi zowonjezera zomwe zimawononga thupi la munthu. Mankhwalawa ndi mankhwala omwe amadziwika kuti amayambitsa khansa ndi matenda ena.
Onetsetsani kuti mutalikirane ndi utsi wamafuta a soya wotenthedwa ndikuzimitsa kutentha mafutawo akafika pautsi.
Kupatula kupangitsa chakudya kukhala chopanda thanzi, mafuta omwe aphwanyidwa amatulutsanso fungo loyaka komanso fungo lowawa ku chakudya. Ngati musiya mafuta kusuta kwa nthawi yayitali, chakudya chanu chimasanduka chakuda ndikuwonongeka.
Komanso, ngati mumaphika ndi mafuta kudutsa utsi wake, zakudya zilizonse zopindulitsa kapena phytochemicals zimawonongedwa ndi kutentha. Chifukwa chake ngakhale mafuta oyengedwa bwino amakhala opanda thanzi komanso owopsa kudya.
Mfundo yaikulu ndi yakuti malo abwino ophikira ndi mafuta ndi pamene mafuta sanafike pa utsi wake.
Kuchuluka kwa utsi kumatanthauza kuti titha kugwiritsa ntchito mafuta ophikira kutentha kwambiri komanso kwa nthawi yayitali.
Chifukwa chake mafuta okhala ndi utsi wokwera akhoza kukhala kubetcha kwanu kopambana kukhitchini!
Chifukwa chomwe muyenera kulingalirira fodya
Nthawi zonse ganizirani za utsi wa mafuta musanagwiritse ntchito. Mtundu wa mafuta omwe muyenera kugwiritsa ntchito umadalira mtundu wa chakudya chomwe mukupanga.
Mwachitsanzo, simungagwiritse ntchito mafuta otsika utsi wotsikirapo monga mafuta a azitona kuti muwonge fries za ku France. Mafuta a azitona adzayaka ndikupangitsa mbatata kukhala yowawa komanso yoyipa kudya.
Kumbali ina, ngati mukupanga saladi kuvala, ndiye kuti mafuta a soya si njira yabwino kwambiri. Mafuta amtunduwu ayenera kugwiritsidwa ntchito pophika, kukazinga, ndi kuphika.
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Mafuta oyengedwa
Mafuta a soya amatengedwa ngati mafuta oyeretsedwa. Nthawi zambiri amayengedwa kwa 3 ntchito ndi hydrogenated.
Ndipo kodi mumadziwa kuti mafuta oyengedwa amakhala ndi utsi wokwera kwambiri? Izi ndichifukwa choti panthawi yoyenga, mafuta acids aulere ndi zonyansa zimachotsedwa. Mafutawa amapangitsa kuti mafuta azisuta.
Kuonjezera apo, mafuta a soya ndi chakudya chochepa kwambiri, choncho amatha kudyedwa ndi anthu ambiri.
Utsi wa mafuta a soya
Utsi wamafuta a soya ndi 234-256 ° C, womwe ndi wofanana ndi 453-493 ° F.
Mukayerekeza manambalawa ndi mafuta ena ophikira, mutha kuwapeza okwera kwambiri. Izi zimapangitsa kuti zikhale zabwino kwambiri kuphika ndi kuzikanika kwambiri.
Ngakhale zili choncho, mafuta a soya si mafuta omwe ali ndi utsi wapamwamba kwambiri.
Nawo utsi wamafuta ena omwe amagwiritsidwa ntchito kuphika:
- Batala: 150 ° C
- Mafuta owonjezera a azitona: 163-190 ° C
- Mafuta a kokonati a Virgin: 190 ° C
- Kutentha: 190 ° C
- Mafuta a canola: 204 ° C
- Mafuta a thonje: 216°C
- Mafuta a mpendadzuwa: 232 ° C
- Mafuta a soya: 234 ° C
- Mafuta a mpunga: 254 ° C
- Mafuta a avocado woyengedwa: 270°C
Apa, Cityline imayang'ana mafuta ophikira 6 athanzi okhala ndi utsi wosiyanasiyana:
Mwina mwazindikira kuti mafuta olimba amakhala ndi utsi wotsika kuposa mafuta amadzi.
Izi zili choncho chifukwa mafuta olimba nthawi zambiri amakhala ndi mafuta ambiri aulere (FFA), omwe ndi osavuta kuwaphwanya.
Mafuta a soya ophikira
Simukuyenera kugwiritsa ntchito mafuta omwe ali ndi utsi wapamwamba kwambiri kuti muphike. Chofunika ndi kudziwa kutentha kwa njira yophikira yomwe mwatsala pang'ono kuchita ndikuonetsetsa kuti mwasankha mafuta omwe angathe kupirira kutentha. Mutha kusankha mafuta omwe mumakonda mwanzeru.
Mwachitsanzo, nazi njira zina zophikira komanso kutentha komwe angakhudze:
- Kutentha: 93 ° C
- Kutentha: 120 ° C
- Kutentha: 120 ° C
- Kutentha kwambiri: 120-180 ° C
- Pan-search: 204-232°C
Utsi wamafuta a soya ndiwokwera kwambiri kuposa kutentha kwanthawi zonse. Chifukwa chake mutha kugwiritsa ntchito njira iliyonse yophikira osadandaula kuti ikhoza kuwonongeka chakudya chanu chisanathe.
Komabe, mungafunike kulabadira pamene mukuphika, makamaka ngati musiya chitofucho chizikhalabe kwakanthawi. Kutentha kumatha kukwera pang'onopang'ono ndipo pamapeto pake, utsi umayamba kupanga.
Kuti mupewe izi, mutha kuchepetsa kutentha mukamamva ngati chitofu chanu chikuwotcha.
Kodi mungagwiritse ntchito mafuta a soya pokazinga kwambiri?
Anthu ambiri amakonda zakudya zokazinga kwambiri ndipo gwiritsani ntchito chowotcha chakuya kuti mupange zakudya zokoma monga zokazinga za ku french, mbatata, kapena ng'oma za nkhuku zokazinga kwambiri. Pankhaniyi, mwina mukuganiza ngati mungagwiritse ntchito mafuta a soya pazakudya zokazinga.
Mafuta a soya ndi otsika mtengo, makamaka akagulidwa mochuluka. Ndiye inde, mutha kugwiritsa ntchito mafuta a soya kuti muwonjeze kwambiri zakudya zomwe mumakonda!
Mafutawa ndi abwino chifukwa ali ndi mafuta ambiri osatha komanso otsika kwambiri. Utsi wake wokwera umapangitsa kuti ikhale yabwino yokazinga.
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Ubwino wina wogwiritsa ntchito mafuta a soya pakuphika
Utsi wochuluka siubwino wokha womwe mungapeze pogwiritsa ntchito mafuta a soya kuphika!
Zinthu zina zambiri zitha kuwonjezeredwa mukaganizira kupanga mafuta awa kukhala mafuta anu ophikira. Dziwani zomwe zili pansipa!
Kusagwirizana
Kupatula pa utsi wake wokwera kwambiri, mafuta a soya amapezekanso ambiri komanso otsika mtengo. Ngati muli ndi malo ogulitsa zakudya zofulumira kapena malo odyera, muyenera kuganizira kugwiritsa ntchito mafuta a soya, chifukwa amatengedwa ngati mafuta ophikira otsika mtengo kwambiri padziko lonse lapansi!
Osati kokha kugwiritsa ntchito mafuta a soya pafupifupi njira iliyonse yophikira, koma mungagwiritsenso ntchito monga saladi kuvala kapena marinade.
Kukoma kwake sikolowerera kotero kuti kumapita ndi chakudya chilichonse. Soya samaposa kukoma kwazakudya kotero kuti malo odyera amatha kugwiritsa ntchito mafuta awa pazakudya zambiri, zomwe zimapangitsa kuti zikhale zosunthika.
Mafutawa amatha kugwiritsidwanso ntchito, choncho ndiwothandiza pakuphika kwamagulu akulu.
Imalimbikitsa thanzi la mtima
Mafuta a soya amakhala ndi mafuta ochepa kwambiri komanso mafuta ochulukirapo kuposa mafuta ena ophikira.
Mafuta okhuta ndi mtundu wamafuta oyipa omwe angapangitse chiopsezo cha matenda ambiri amtima. Kumbali inayi, mafuta a polyunsaturated ndiye mtundu wabwino kwambiri womwe ungachepetse cholesterol ya LDL m'thupi lanu.
Khalani ndi thanzi la mafupa
Supuni imodzi ya mafuta a soya imakhala ndi pafupifupi 25 mg ya vitamini K, yomwe ndi pafupifupi 20% ya mtengo watsiku ndi tsiku. Vitaminiyi ndi yofunika kuti chilonda chichiritse komanso kuti mafupa akhale athanzi.
Kafukufuku wasonyeza kuti kudya kwa vitamini K kumachepetsa chiopsezo cha kusweka kwa mafupa ndi osteoporosis.
Olemera mu omega-3 mafuta acids
Omega-3 fatty acids ali ndi phindu lalikulu kwa matupi athu. Angakutetezeni ku matenda osachiritsika monga matenda a mtima, khansa, ndi shuga.
Mafuta a asidi amenewa amagwiranso ntchito yofunika kwambiri pakukula kwa mwana wosabadwayo, kukula kwa ubongo, ndi chitetezo chamthupi.
Itha kugwiritsidwa ntchito ngati chisamaliro cha khungu ndi tsitsi
Mafuta a soya amakhalanso ndi vitamini E wambiri, womwe umathandiza kwambiri pakhungu ndi tsitsi lanu. Mutha kugwiritsa ntchito mafuta a soya ngati chinyezi chachilengedwe.
Zitha kuteteza khungu lanu ku kuwala kwa UV, ziphuphu zakumaso, ndi atopic dermatitis.
Yesani mafuta a soya kuti muphike
Mafuta a soya ndi amodzi mwa mafuta omwe amagwiritsidwa ntchito kwambiri kuphika. Ndiwopezeka paliponse komanso wotsika mtengo, zomwe zimapangitsa kuti anthu ambiri azitha kugula.
Pokhala ndi utsi wambiri komanso maubwino ena ambiri, mafuta a soya akhala amodzi mwamafuta ophikira omwe amakonda kwambiri m'nyumba zambiri komanso m'malo odyera padziko lonse lapansi. Kodi idzakhala yako?
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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.
