Hangata ha re khetha metsoako bakeng sa ho baka kapa tšebeliso ea letsatsi le letsatsi, re lahlehile. Re sokeloa ka likotsi tsa margarine, litlolo kapa lihlahisoa tsa botoro, le hoja bonneteng, hase ntho e 'ngoe le e 'ngoe e nang le tšokelo e ka bang teng. Seo u ka se khethang: botoro, margarine, le hore na li ka jeoa?
Butter
Botoro e entsoe ka tranelate e boima ea ho shapa; e na le mafura a seng ka tlase ho 72.5% (ba bang ba 80% kapa 82.5%). Karolo e fetang halofo ea mafura ana ke li- saturated fatty acids.
Mafura a khotsofatsang a nkuoa a le kotsi pelong le methapong ea mali. Li eketsa palo ea "cholesterol" e mpe kapa "lipoprotein" e fokolang haholo, e kopaneng le e koalang methapo ea mali.
Empa lipoprotein li ke ke tsa putlama haeba li sa fumane lintlha tse mpe joalo ka li-radicals tsa mahala tse tsoang tikolohong. Haeba u ja palo e nyenyane ea li-antioxidants - litholoana le monokotsoai 'me u e-na le tloaelo e mpe, k'holeseterole e mpe e tla bokella.
Ho seng joalo, botoro ha e utloise 'mele bohloko, empa ho fapana le hoo, e ntlafatsa boits'ireletso le ho sireletsa mafu.
Botoro e ka sebelisoa bakeng sa phekolo ea mocheso oa lihlahisoa. Ho na le 3% feela ea mafura a mafura, ao, ha a futhumala, a fetoloang ho baka kankere. Leha ho le joalo, ho molemo ho sebelisa botoro e qhibilihisitsoeng bakeng sa ho halika hobane botoro e na le protheine ea lebese, e qalang ho chesa ka mocheso o phahameng.
majarine
Margarine e na le mafura a 70-80% a se nang mafura a mafura. Ho netefalitsoe hore ho emisoa ha mafura a mafura a nang le mafura a mangata ho fokotsa menyetla ea ho ba le mafu a pelo le methapo.
Ka hona, haeba motho a e-na le mabaka a atherosclerosis, ho akarelletsa le Ho tsuba, boima bo feteletseng, khatello ea kelello, lefutso le mathata a li-hormone, ho hlokahala hore u fane ka khetho ho margarine.
Margarine e ntse e nkoa e le kotsi ka lebaka la TRANS fatty acids e entsoeng ts'ebetsong ea hydrogenation ea oli ea meroho. 2-3% ea TRANS fatty acids e teng botorong, kotsi ea mafu a pelo le methapo ea mali e eketsa mafura a TRANS a tsoang indastering. Ka lebaka la Litekanyetso, palo ea mafura a TRANS ka margarine ha ea lokela ho feta 2%.
Se ke oa beha margarine tlasa kalafo ea mocheso. Margarine e na le ho tloha ho 10.8 ho isa ho 42.9% ea mafura a polyunsaturated. Ha e futhumetse ho isa likhatong tse 180, margarine e ntša aldehydes e kotsi.
la namela
Ho ata ke lihlahisoa tse nang le karolo e boima ea mafura a seng ka tlase ho 39%, ho kenyelletsa le mafura a liphoofolo le meroho.
Ho na le mefuta e mengata ea ho hasana:
- meroho e boreleli (58.9% ea mafura a mafura a nang le mafura le 36.6% ha e na mafura);
- botoro (54,2% e khotsofetse le 44.3% ha e tlale);
- mafura a meroho (36,3% a khotsofetse le 63.1% ea a sa foleng).
Ho botoro le mafura a meroho a hasang, ho na le mafura a fokolang ho feta botoro empa a feta a margarine. Mabapi le li-acid tsa TRANS, palo ea tsona liphepong ha ea lokela ho feta 2%.
Ho molemo ho se sebelise ho hasana bakeng sa ho halika le ho baka: e na le li-acid tsa mafura tse polyunsaturated tse ka bang 11%, tseo, ha li futhumetse, li ntša likokoana-hloko.