Mafuta erice bran akanaka pakubika here? Verenga nezve iyo yakakwira hutsi poindi
Rice bran mafuta inozivikanwa zvakanyanya se 'mafuta ane hutano' munyika zhinji dzeAsia, kunyanya muIndia neJapan. Bazi ndiro rekunze rezviyo zvemupunga zvinoshandiswa panobviswa mafuta.
Mupunga wemupunga chibereko chemupunga uye wokugaya uye unowanzoraswa semarara kana kushandiswa sekudya kwemhuka.
Munguva pfupi yapfuura, yakamutsa tarisiro nekuda kwesimba rayo rekugadzira mafuta-ane hushamwari.
Uye isu tinogona kushandisa yakawanda yemupunga saka pane kushoma marara.
Kunyangwe iwe uchida kunakirwa neka nutty flavour mune chikafu chako kana kuda chimwe chinhu chine hunyoro-chishuwo, kunyangwe iwe uchisarudza kuita yakawanda yekumhanyisa-kupisa uchiri kubika kana kudya yakawanda saladi.
Chero zvazvingaitika, pane mafuta akakunakira iwe - uye ndiwo mafuta emupunga:
- Ndiyo mafuta ekubikisa anoshanduka-shanduka ayo anokurudzirwa navanachiremba nevezvehutano nekuda kwehunopisa hwehutsi hwakanyanya pamwe nehutano.
- Rice bran mafuta akapfuma mune bioactive phyto-makemikari anosanganisira y-oryzanol uye tocopherols inova trans-ferulic acid ine triterpenic alcohol uye sterols, ine antioxidant zvivakwa.
- Kunze kwekuve uine hutano, zvinopa kune yakawanda yekubika zvido zvakare!
Nekudaro, mupunga wemafuta emupunga achiri mutsva mutsva kune vakawanda uye vanhu havazive zvakawanda nezvazvo, zvakadaro. Kunyanya munyika dzekumadokero senge America pane kushomeka kwezivo nezve chigadzirwa.
Kune hutano here? Zvinoita kuti chikafu chako chinakidze here? Chii chinoita kuti chisiyane nemamwe mafuta ekubikisa? Zvakanaka, pane yakawanda mibvunzo inoda kupindurwa.
Ndicho chikonzero nei ini ndagadzira iyi posvo ichashanda segwara rekukubatsira iwe kuti unzwisise zvese nezve rice mupunga mafuta.
Ngatisvetukei imomo.
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Chii chinonzi Rice Bran Mafuta?
Murairi bran mafuta ingangodaro iri yakakura kwazvo isingashandiswe zvekurima. Kuburitsa uye kugadzirisa kwaro kwakafanana nemamwe mafuta emuriwo.
Izvo zvinonyanya kuwedzerwa mukugadzirwa kwechikafu kwekuwedzera kugadzikana kweiyo oxidative kwechikafu uku uchivandudza kukosha kwehutano hwechikafu panguva imwe chete.
India, Japan, China, Vietnam neThailand ndivo vanogadzira mafuta emupunga.
Rice bran mafuta ine akakora mafuta acids senge palmitic acid, linoleic acid, uye olenic acid muhuwandu hwakawanda - kazhinji 20%, 32%, uye 42%, zvichiteerana.
Oiri inosanganisa yakaenzana fatty acid inogadzirwa pamwe nematanho epamusoro ezvigadzirwa zvinoshanda senge tocotrienols, tocopherols, phytosterols, oryzanol, nezvimwe zvinovaka muviri.
Kutsvagurudza kwakaratidza kuti kunwa mupunga wemafuta emafuta kune zvakawanda zvakanakira hutano, senge:
- kudzikira kwekutanga atherosclerosis,
- kuwedzera fecal bile kubuda,
- kudzvinyirira platelet kuunganidzwa,
- uye kudzikisa serum cholesterol mazinga.
Ongororo dzakaratidza kuti rice yemafuta yemafuta ine mhedzisiro pane kushaya hope, hyperglycemia, hypertension, uye modulation yecholesterol, pakati pezvimwe zvirwere zvisingaperi.
Iwe urikushandisa rice yemafuta yemafuta izvozvi
Nekuda kweakasarudzika hunhu hwemupunga bran mafuta, yakave inobatsira zvakanyanya munzvimbo dzakasiyana siyana dzekushandisa, kusanganisira chikafu, zvigadzirwa, mishonga yemishonga, uye mamwe maindasitiri.
Zviri muzvinhu zvakawanda zvauri kushandisa izvozvi zvakanyanya!
Nekuda kwemafuta erice bran mafuta ane mafuta ane acid acid, ndeimwe yemafuta anodyiwa anowanikwa.
Nekudaro, mupunga wemafuta emupunga, semamwe mafuta emiriwo, anokanganiswa neiyo oxidation panguva yekubika, kuchengetedza, kana kugadzirisa, zvichitungamira mukuumbwa kwemakemikari echipiri uye epakutanga makemikari, polar makomputa, emahara emafuta acids, uye mamwe makomputa ane njodzi.
Musiyano uripo pakati peRice Bran Oiri, Olive Oiri, Sunflower Oiri uye Soybean Oiri
Matafura anotevera anoratidza mutsauko wekutanga pakati pemafuta aya zvichienderana nehunhu hwavo:
Murairi bran mafuta
- Oiri inotorwa kubva: Rice husk kana rice mupunga
- Chitarisiko chemuviri: Zvishoma zvinononoka, zvishoma viscous, uye munyoro kuravira
- Oryzano uye Tocotrienol: Parizvino
- Inoshandiswa mukubika kwe: Kupisa kupisa, kupisa, kudzika kwakadzika, uye mamwe marudzi ekupisa kupisa kukuru
- Hutsi nzvimbo: Hutsi hwepamusoro pozi: 232 ° C, 450 ° F
- Hunhu: Inozvirumbidza yakanyanya kukwana mafuta kuumbwa nehurefu hwakaringana hwekuzadza
Benefits:
- Tsigira hutano hwakanaka hweshuga yeropa
- Kurudzira hutano hwemwoyo
- Ine anti-kupisa uye antioxidant mhedzisiro
- Simbisa immune system
- Rwisa mweya wakaipa
Olive mafuta
- Oiri inotorwa kubva: Maorivhi drupes
- Chitarisiko chemuviri: Zvishoma zvine makore, zvishoma viscous, inotapira uye ine nyoro kunhuwirira uye kuravira
- Oryzano uye Tocotrienol: Inongova chete ne tocopherol fomu
- Inoshandiswa mukubika kwe: Mwaka, kupisa kwakadzika kupisa, muma marinades, mumasadhi uye sauces asingade kupisa
- Hutsi nzvimbo: Pakati poutsi poindi: 172 ° C, 340 ° F
- Hunhu: Iyo ine yakaderera acidity level, yakaderera wax zvemukati, uye yakaderera peroxidation
Benefits:
- Inozvirumbidza inopesana nekenza zvivakwa uye Deredza kuzvimba
- Batsira kudzivirira sitiroko
- Kudzivirira kurwara nechirwere chemwoyo
- Hazvikurudziri kuwedzera uremu kana kufutisa
- Deredza rudzi-2 chirwere cheshuga
Oiri yezuva
- Oiri inotorwa kubva: Mbeu yezuva
- Chitarisiko chemuviri: Yakanyanya viscous, kutaridzika kwemakore, kunhuwirira kwakanaka uye kuravira
- Oryzano uye Tocotrienol: Kusipo
- Inoshandiswa mukubika kwe: Kukanya, kusevha, uye kukwesha, uye sekupfeka saradi
- Hutsi nzvimbo: Hutsi hwepamusoro pozi: 232 ° C, 450 ° F
- Hunhu: Mafuta ezuva reSunflower ndiyo mafuta akapfuma kwazvo muinoleic acid
Benefits:
- Aids hutano hwakanaka neganda
- Dzivirira kubva kune emahara-radicals
- Batsira kuporesa maronda nekukurumidza
- Inosimudzira hutano hwemwoyo
- Inovandudza kugaya uye inowedzera simba
Soybean mafuta
- Oiri inotorwa kubva: Mbeu dzeSoybean
- Chitarisiko chemuviri: Ruvara rwakatsetseka, mushe mushe, hunyoro hwekunaka uye kuravira
- Oryzano uye Tocotrienol: Kusipo
- Inoshandiswa mukubika kwe: Kurudzira-kupisa, kutsvaira, uye kubheka
- Hutsi nzvimbo: Hutsi hwepamusoro pozi: 234 ° C, 453 ° F
- Hunhu: Iyo ine yakanakisa lipid chimiro: soybean mafuta ine polyunsaturated, monounsaturated, uye yakazara mafuta muhutano hwakakwana
Benefits:
- Pfuma sosi yemafuta-ane hutano mafuta
- Tsigira bone uye mhasuru hutano
- Aids muhutano hwemwoyo uye huropi hunoshanda
- Batsira hutano hweganda
- Inobatsira iwe kuti uremu nenzira kwayo
Ndakatonyora chinyorwa chose ichi nezve zvese zvakanakira soya bhinzi mafuta pano, nekuti zvakare inoshandiswa muAsia chikafu zvakanyanya. Verenga nezve soy bhinzi mafuta uye kana iwe uchinge wapedza kuverenga nezve rice mupunga mafuta.
Rice Bazi Oiri Rakashata Iwe Here?
Rice bran mafuta inozivikanwa muAsia chikafu nekuda kwekukodzera kwayo kwepamusoro-kupisa nzira dzekubika senge yekumhanyisa-kupisa uye kudzika-kupisa.
Iyo zvakare ine zvinhu zveakakosha E vhitamini ayo anogona kubatsira hutano hwako. Panguva yechidzidzo chakaitiswa na iyo Yunivhesiti yeRochester, zvakawanikwa kuti zvikamu zvevhitamini zvakasarudzika mumafuta emucheka wemupunga zvinogona kubatsira kudzora cholesterol yakawanda.
Kune rimwe divi, sezvo mafuta erizi bran ari akakwirira mu tocotrienol akapfuma chidimbu (TRF), inogona kusimudzira zviitiko zvechiropa enzymes iyo inobatsira mukubvisa zvinhu zvine chepfu kubva muchiropa uye nekudaro, pakupedzisira kudzikamisa kana kudzikamisa mamota eropa.
Maererano nenyanzvi, kushandiswa kwenguva refu kwecotrienol kunogona kubatsira kudzikisira njodzi yekenza. Uyezve, hutsi hwayo hwepamusoro hunoita kuti ive inokodzera kupisa kwakanyanya kupisa.
Kunyangwe iwe usingazobatsirikana nechero zvicherwa mumafuta, pane mamwe akakosha mavitamini mune mupunga bran mafuta.
- Kushandisa kiyipuniko imwe yemupunga wemafuta emupunga inokubatsira iwe ne22% yeRDI yako (yakakurudzirwa kudya kwezuva nezuva) yevhitamini E.
- Inoita se antioxidant inobatsira mukudzivirira maseru emuviri kubva kukuvara kweiyo oxidative, nekudaro inowedzera hutano hwemuviri.
- Chekupedzisira, zvakare ine vhitamini K mune zvidiki zvinobatsira mukugwamba kweropa.
Pakazara, mupunga wemafuta erineni wakanaka kune avo vari kutambura neakanyanya cholesterol matambudziko.
Ndeapi maSide Mhedzisiro eRice Bran Mafuta?
Rice bran mafuta 'yakachengeteka' kune vanhu vazhinji kana ichidyiwa kuburikidza nemuromo. Nekudaro, sekureva kwenyanzvi dzehutano, kuwedzera mupunga wemafuta emupunga mukudya kunogona kutungamira ku:
- kusatarisika ura kufamba
- kusagadzikana mudumbu
- ura hwemukati
- kubhururuka
- uye shanduko mukugara.
Pakazara, zvinogona kukanganisa dumbu remunhu rekugaya. Nekudaro, izvi zvinoitika chete mukati memavhiki ekutanga ekushandisa.
Izvi zvinodaro nekuti muviri wako uri kugadzirisa kune izvo zvinhu zvemupunga bran.
Kana yaiswa yakanangana paganda kana bvudzi, mafuta emupunga bran anobatsira muzvinhu zvakawanda.
Zvisinei, zvinogona kukonzera ganda akatsvuka uye kuvaviwa. Vamwe vanhu vakasangana nemhedzisiro kana vachiwedzera icho chinhu kumabhati avo pakurapa dermatitis.
Nepo mafuta erizi bran achibatsira kudzikisa huwandu hweropa calcium mwero mumuviri unobatsira mukudzivirira kweitsvo matombo, izvi zvinoita kuti zvive nenjodzi kune varwere vanorwara nemamiriro akaita seosteoporosis uye hypocalcemia.
Hypocalcemia imhando yekushomeka kwecalcium uye haufanire kutora mupunga wemafuta emupunga kana iwe watove kushomeka kwecalcium.
Pamusoro peizvozvo, vanhu vanotambura nemamiriro ezvinhu anokonzeresa kugaya kana kumedza kunge maronda emudumbu kana kupererwa neropa, vanogona kuwana mamiriro avo achiwedzeredzwa nemafuta emupunga.
Kana iwe uchitsvaga yakawedzera hutano maJapan zvigadzirwa, saka tarisa chinyorwa changu pamhando dzakasiyana dzehowa uye mabikirwo avo.
Chaizvoizvo mabikirwo makuru, uye zvakare ine hutano nyama nyama imwe.
Mafuta erice bran anobatsira here pakadzika kwakadzika?
Paunenge uchibika pamoto wakanyanya - kudzika kwakadzika, kusevha, kana kumutsa kupisa, zvakakosha kuti ushandise oiri ine hutsi hwakakwira pova iyo ine yakachena, isina kwayakarerekera kuravira. Ichi chikonzero nei oiri yemafuta emupunga yakakurumbira mumakicheni pasirese.
Oiri inoita kuti kunaka kwechikafu chako kubude kunyangwe mushure mekutsva kwakadzika. Iyi chivakwa chemupunga chemafuta emupunga chinoita kuti ive yekuenda-kumafuta kune yakanyanya kupisa yekubika.
Kunyangwe rice yemafuta yemafuta inogona kushandiswa kune mamwe mabikirwo ekubikisa pamwe nekumisikidza uye kudonhedza, inonyanya kukodzera kupisa kwakanyanya kubika. Ini ndinoshandisa rice yemafuta yemafuta kusimudzira uye kusveta kutsva.
Ndakaona poindi yayo yeutsi yakanyorwa kubva pa232 ° C kana 450 ° F zvichikwira. Izvi zvinoita kuti ive zvirinani kupfuura, kana kufananidzwa ne, mamwe maorivhi emiriwo akafanana neecanola uye mafuta enzungu. Murairi wekurambidza mafuta haukunde chikafu sezvo magadzirirwo acho nekuravira kwakachena uye kwakareruka.
Murairi bran mafuta ari mashoma mumafuta akazara uye akakwirira mune antioxidant zvivakwa. Kune zvakawanda zvehutano zvirevo zvinoitwa pamusoro pechigadzirwa uye zvidzidzo zvakati zvinogona kubatsira nekudzikisa cholesterol uye nekudzora njodzi dzekurwadziwa nemoyo.
Iwe unogona kuwana nyore nyore mupunga weoli yemafuta mumisika zhinji dzeAsia, online paAmazon, pamwe nezvitoro zvekudya zvine hutano.
Pakazara, ini ndaikurudzira mupunga wemafuta emupunga kana iwe uri kudzika zvakanyanya.
Uyewo verenga: aya ndiwo akanakisa emafuta emafuta ekutsiva ekushandisa mukicheni
Ndeupi Brand Rice Rangu Mafuta Oiri Akanyanya?
Kune akawanda mabhurandi ayo anopa mupunga bran mafuta kune vatengi. Nekudaro, mamwe acho haasi ehunhu hwauri kutsvaga.
Izvo zvakakosha kuti gara uchienda neyemhando yepamusoro yemugadziri kunyangwe iwe uchifanira kubhadhara zvishoma zvishoma. Sezvo iwe uchange uchidya mafuta, iwe unofanirwa kugara uchienda neyakanaka mhando.
Nepo mazhinji emhando uye vagadziri vachishambadzira zvigadzirwa zvavo seyakanakisa mumusika, unofanirwa kunyatso tarisa kukosha kwehutano hwakapihwa kuseri kwepakeji kuti uone kuti ndeupi wakanakira iwe.
Kana iwe uchigara muUS, unogona kushanyira chero emamwe misika yeAsia kuti utenge mupunga bran mafuta.
Nekudaro, ini ndinokurudzira kuti iwe utenge chigadzirwa kubva kuAmazon sezvo icho chinokutendera iwe kuti uwane yakanakisa mhando yakatarwa kubva kune yevatengi wongororo uye huwandu hwehuwandu.
Mune mawonero angu, pane maviri akanakisa emhando kana zvasvika mukugadzira mupunga bran mafuta.
Ivo Bon Vital naTophe.
Ini ndinoshandisa rice yemafuta yemafuta kubva kuTophe, asi Bon Vital zvakare yakasimbiswa mhando kana zvasvika pakuburitsa mafuta ekubikisa uye zvimwe zvinodyiwa.
Kana usati wambotenga mupunga wemafuta emupunga kare, ndinokurudzira kuti uende neimwe yemhando idzi.
Heino ongororo yangu yepamusoro mhando inogadzira muUSA:
Tophé zvese zvakasikwa zvisiri-GMO mupunga wemafuta emafuta
Iyo rice bran mafuta kubva kuTophe isarudzo inosarudzika kune vazhinji vanobika uye nevanhu vanoda kupisa-kupisa kupisa.
Iyo 100% GMO-isina (genetically modified organism) uye yakakwira mu antioxidant inonzi oryzanol iyo yave ichizivikanwa kudzikisa cholesterol.
Iyo oiri ine yakakwira hutsi poindi ye254 ° C, iyo inoita kuti ive yakanaka kune yakanyanya-tembiricha yekubika senge yakadzika kukanya, inomutsa, uye kukweta.
Mafuta emupunga kubva kuTophe akapfuma muvitamin E uye anogona kuiswa kune ganda nemvere zvakare.
Tarisa mitengo yazvino uye kuwanikwa pano paAmazon
Chii Chaunotarisa Paunenge Uchitenga Rice Bran Mafuta
Pane zvakawanda zvezvinhu zvaunofanirwa kufunga nezvako kana uchitenga mupunga wemafuta erayisi yekubika kana yekuchengetedza ganda. Asi zvinhu zviviri izvi zvinosanganisira:
Pfungaira utsi
Iyo hutsi poindi yemafuta ekubikisa ndiyo tembiricha iyo iyo mafuta inomira kufashaira uye inotanga kuburitsa hutsi.
Nepo mafuta erizi bran aine zvakasikwa ane hutsi hwepamusoro poindi, vamwe vagadziri vanogona kuwedzera hupombwe kuwedzera huwandu. Iyo yakanaka inotonhora iri pakati pe 230 ° C uye 250 ° C.
Kuramba
Iyo yakanakisa yemupunga bran mafuta inoramba yakagadzikana kunyangwe mushure mekubikwa pasi pekupisa kwakanyanya. Nekudaro, iwe unofanirwa kuona kudzikama kwayo, ndokuti; kuramba kwayo oxidation.
Kana iwe uchitsvaga zvinotyisa zvechokwadi zveJapan zvinonaka iwe unofanirwa verenga nezve iyi furikake musanganiswa zvakare. Iwe unogona kuwedzera izvozvo kune yako ndiro kune yakakura uye ine munyu umami flavour uye wobva wawedzera zvishoma zvekuvhuvhuta panguva imwe chete.
Tarisa bhuku redu idzva rekubika
Bitemybun's mhuri yekubika ine yakazara chikafu kuronga uye resipi gwara.
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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.