Amafutha Kakhukhunathi: Izinzuzo Ezimangalisayo Odinga Ukuzazi

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kuvuselelwe ngoJulayi 8, 2022

Amafutha kakhukhunathi angamafutha amahle okupheka ngoba anamafutha agcwele, alungele ukupheka okushisayo. Kodwa ingabe inempilo?

Amafutha kakhukhunathi noma uwoyela we-Copra amafutha adliwayo akhishwa ku-kernel noma inyama kakhukhunathi ovuthiwe evunwa entendeni yesundu kakhukhunathi (Cocos nucifera). Isebenza ngezindlela ezahlukahlukene ekudleni, emithini nasembonini. Ngenxa yokuqukethwe kwawo kwamafutha agcwele kakhulu ayaphuza ukwenza i-oxidize futhi, ngaleyo ndlela, amelana ne-rancidification, ehlala iminyaka emibili ngaphandle kokonakala. Izinhlangano eziningi zezempilo zeluleka ngokumelene nokusetshenziswa kwamafutha amaningi kakhukhunathi ngenxa yamazinga aphezulu amafutha agcwele.

Kulo mhlahlandlela, ngizokutshela konke okudingeka ukwazi mayelana namafutha kakhukhunathi nokuthi anempilo noma cha.

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Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Ukuvula Izimanga Kakhukhunathi Amafutha

Amafutha kakhukhunathi uhlobo lwamafutha adliwayo atholakala enyameni noma uhlamvu lukakhukhunathi oluvuthiwe. Ngokuvamile itholakala ngezinhlobo ezimbili: virgin futhi elicwengekile. Amafutha kakhukhunathi ayi-Virgin atholakala enyameni entsha kakhukhunathi, kuyilapho amafutha kakhukhunathi acolisisiwe enziwa ngenyama kakhukhunathi eyomisiwe. Ngokungafani nezinye izinhlobo zamafutha, amafutha kakhukhunathi aqinile ekamelweni lokushisa futhi aba uketshezi olucacile lapho kushisa.

Ubufakazi Besayensi Bokusekela Izinzuzo Zezempilo

Ucwaningo luphakamisa ukuthi uwoyela kakhukhunathi unikeza izinzuzo eziningi zezempilo, okuhlanganisa:

• Isekela impilo yenhliziyo ngokunciphisa amazinga ayingozi e-lipoprotein cholesterol
• Isiza ekulondolozeni isisindo ngokunikeza amandla asheshayo nokunciphisa isifiso sokudla
• Ithuthukisa impilo yomlomo ngokunciphisa amagciwane ayingozi emlonyeni
• Isekela impilo yesikhumba ngokuvimbela ukoma nokusebenzisa izakhiwo ze-antimicrobial uma isetshenziswe phezulu
• Inikeza izinzuzo zezinwele ngokunciphisa ukoma nokuthuthukisa impilo yezinwele

Izinhlobo Zamafutha Kakhukhunathi

Kunezinhlobo ezimbili ezihlukene zamafutha kakhukhunathi: angacolisisiwe futhi acwengisisiwe. Amafutha kakhukhunathi angalungisiwe asuselwa enyameni entsha kakhukhunathi futhi ngokuvamile abizwa ngokuthi “intombi-ntombi” noma “intombi emsulwa.” Amafutha kakhukhunathi acolisisiwe enziwa ngenyama kakhukhunathi eyomisiwe futhi ngokuvamile abhalwe ngokuthi “okumsulwa” noma “okucindezelwe umxoshi.” Inqubo yokucwenga isusa ukungcola futhi yenza amafutha azinze ekuphekeni.

Indlela Yokusebenzisa Amafutha Kakhukhunathi

Amafutha kakhukhunathi anokusetshenziswa okuningi futhi angasetshenziswa ngezindlela ezihlukahlukene, okuhlanganisa:

• Njengamafutha okupheka oku-sautéing, ukubhaka, nokuthosa
• Njengengxenye yebhotela noma imajarini ekuphekeni
• Njenge-moisturizer yesikhumba nezinwele
• Njengekhambi lemvelo lesikhumba esomile, i-eczema, nezinye izimo zesikhumba
• Njengokugeza umlomo impilo yomlomo

Ukusebenzisa Amafutha Kakhukhunathi

Ukuze uhlanganise amafutha kakhukhunathi esimisweni sakho esivamile, zama:

• Yengeza isipuni ekhofini lakho lasekuseni noma i-smoothie ukuze uthole amandla asheshayo
• Ukuwusebenzisa njengamafutha okupheka ngenye indlela enempilo kumafutha emifino
• Ukuwugcoba ngesihloko esikhumbeni sakho nasezinweleni ukuze uthole umswakama owengeziwe nokuvikela
• Ukuyisebenzisa njengokugeza umlomo kwemvelo ngokuswayipha isipuni emlonyeni wakho imizuzu eyi-10-20 ukuvikela amagciwane ayingozi futhi uthuthukise impilo yomlomo.

Guqula Izitsha Zakho Ngamafutha Kakhukhunathi: Amathiphu Namasu Okupheka ngalesi Sithako Esihlukahlukene.

Amafutha kakhukhunathi ayisinqumo esihle kakhulu sokupheka ngenxa yephuzu layo eliphezulu lentuthu, okusho ukuthi lingakwazi ukumelana namazinga okushisa aphezulu ngaphandle kokubhidliza nokukhiqiza izinhlanganisela eziyingozi. Kubuye kube indawo enkulu yebhotela noma amanye amafutha ekuphekeni, ikakhulukazi kulabo abangabekezeleli i-lactose noma abalandela ukudla kwe-vegan. Ukwengeza, uwoyela kakhukhunathi ucebile ngamafutha anempilo, okwenza kube okufanelekile isithako kulabo abafuna ukugcina ukudla okulinganiselayo.

Yiziphi Izinhlobo Zamafutha Kakhukhunathi Ezilungele Ukupheka

Uma kuziwa ekuphekeni ngamafutha kakhukhunathi, kunezinhlobo ezimbalwa ezihlukene okufanele zicatshangelwe. Nawa amathiphu awusizo:

• Amafutha kakhukhunathi ahlanzekile, angahluziwe ayindlela engcono kakhulu yokupheka, njengoba icutshungulwa kancane futhi igcina ukunambitheka kwayo kwemvelo kanye nokuqukethwe kwezakhi.
• Amafutha kakhukhunathi amasha nawo ayindlela enhle kakhulu, njengoba enziwe ngamakhukhunathi asanda kuvunwa futhi anokunambitheka okumnandi kancane kunezinye izinguqulo.
• Uma ufuna inketho esheshayo nelula, ungasebenzisa futhi amafutha kakhukhunathi efomini lebhulokhi noma izingcezu, ezingancibilika bese zithelwa esitsheni sakho.

Amathiphu namasu angeziwe

• Amafutha kakhukhunathi angasetshenziswa ezitsheni eziningi, kusukela ku-stir-fries kuya ezintweni ezibhakiwe kuya kuma-smoothie.
• Lapho wenza izitsha ngamafutha kakhukhunathi, qiniseka ukuthi ufaka izithako ezengeziwe ezihambisana nokunambitheka kwayo, njengejinja, ugaliki, noma umcako.
• Amafutha kakhukhunathi angasetshenziswa futhi esikhundleni sebhotela ekuphekeni kwe-popcorn, anikeze ukunambitheka okumnandi kanye namantongomane.
• Izinguqulo ezicutshungulwe kakhulu zamafutha kakhukhunathi zingase zibe ne-flavour ehluke kancane kanye nokuqukethwe kwemisoco kunezinguqulo ezimsulwa, ezingacolisisiwe, ngakho qiniseka ukuthi ufunda ilebula ngokucophelela lapho ukhetha.
• Uma uthola ukuthi amafutha akho kakhukhunathi aqinile, mane ubeke isitsha esitsheni samanzi afudumele imizuzu embalwa ukuze usibuyisele esimweni soketshezi.

Izinzuzo Zomsoco Zamafutha Kakhukhunathi

Kunezinhlobo ezimbili eziyinhloko zamafutha kakhukhunathi: virgin futhi elicwengekile. Amafutha kakhukhunathi angama-Virgin akhiqizwa kusetshenziswa inqubo ehlanganisa ukomisa inyama kakhukhunathi bese uyicindezela ukuze kukhishwe amafutha. Le nqubo isiza ukulondoloza izakhi zemvelo kanye nokunambitheka kwamafutha kakhukhunathi. Amafutha kakhukhunathi acwengekile, ngakolunye uhlangothi, akhiqizwa kusetshenziswa inqubo ebandakanya ukushisa inyama kakhukhunathi ukubhubhisa noma yimaphi amabhaktheriya noma ezinye izinto ezingcolile. Le nqubo ingaphinde ibhubhise ezinye zezakhi zemvelo kanye nokunambitheka kwamafutha kakhukhunathi.

Ukubaluleka Kwamanani Ansuku Zonke

Inani lamafutha kakhukhunathi okufanele uwadle usuku ngalunye lincike ezintweni eziningi, okuhlanganisa iminyaka yakho, isisindo, kanye nempilo yakho yonke. Kodwa-ke, abantu abaningi bangazuza ngokungeza inani elincane lamafutha kakhukhunathi ekudleni kwabo kwansuku zonke. Umthetho omuhle wesithupha ukuthi ungadli izipuni ezingaphezu kwezingu-2 zamafutha kakhukhunathi ngosuku.

Umehluko Phakathi Kwamafutha Kakhukhunathi Namanye Amafutha

Umehluko omkhulu phakathi kwamafutha kakhukhunathi namanye amafutha uhlobo lwamafutha aqukethe. Amafutha kakhukhunathi anamafutha agcwele, kodwa lawa mafutha ahlukile kunamafutha agcwele atholakala kwamanye amafutha. Amafutha kakhukhunathi aqukethe i-medium-chain triglycerides (MCTs), okuwuhlobo lwamafutha anempilo umzimba ongawaguqula kalula abe amandla. Amanye amafutha ngokuvamile aqukethe i-long-chain triglycerides (LCTs), okunzima ukuthi umzimba uguqulele amandla.

Ekuphetheni, uwoyela kakhukhunathi uyingxenye enkulu kunoma yikuphi ukudla okunempilo. Inothile ngezakhi kanye namafutha anempilo angasiza ekuthuthukiseni impilo yakho yonke. Kungakhathaliseki ukuthi ukhetha amafutha kakhukhunathi amsulwa noma acwengekile, qiniseka ukuthi uwadla ngokulinganisela futhi njengengxenye yokudla okulinganiselayo.

Isiphetho

Ngakho-ke, injalo amafutha kakhukhunathi - amafutha amnandi adliwayo atholakala enyameni kakhukhunathi ovuthiwe. Ungayisebenzisela ukupheka, ukuthambisa isikhumba sakho nezinwele, ngisho nanjengekhambi lemvelo lempilo yomlomo. Futhi, ithatha indawo enkulu yebhotela ekuphekeni, ikakhulukazi kubantu abangabekezeleli i-lactose abalandela ukudla kwe-vegan. Ngakho-ke, qhubeka futhi wengeze amafutha kakhukhunathi empilweni yakho!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.