Itandukaniro riri hagati y'amavuta na marigarine
Itandukaniro riri hagati y'amavuta na margarine riterwa n'ibintu by'ingenzi bigize amavuta, uburyo akorwamo, n'ingaruka bigira ku buzima.
Dore isesengura rirambuye.
Muri make: Itandukaniro ry'ingenzi
- Amavutaniibikomoka ku matabikorwa hakoreshejwe amavuta cyangwa amata acurwa. Igice cy'ingenzi cyabyo niibinure byuzuye by'inyamaswa.
- Margarinenigukwirakwiza ibyakozwebyakozwe mu buryo bwo kwigana amavuta. Bikozwe muriamavuta y'imboga, ahanini niibinure bikomoka ku bimera bidafite imisemburo.
Igereranya rirambuye
| Ikiranga | Amavuta | Margarine |
| Inkomoko | Amata.Bikozwe mu mata y'inka cyangwa amavuta yo gukaranga. | Ishingiye ku bimera.Bikozwe mu mavuta y'ibimera (urugero: soya, canola, palm, sunflower). |
| Ibinure by'ibanze | Ibinure byuzuye(hafi 50-60%) | Ibinure bidafite ibinure.Mbere hose hari byinshiIbinure bya Trans, ariko ubu ahaniniPolyunsaturated na Monounsaturated. |
| Kolesteroli | Irimocholesterol mu ndyo. | Nta cholesterol(bishingiye ku bimera). |
| Ikintu cy'ingenzi | Amavuta, rimwe na rimwe umunyu. | Amavuta y'ibimera, amazi, umunyu, ibintu bigabanya ubushyuhe, imiti irinda ubushyuhe, irangi, na vitamine nyinshi (A na D). |
| Uko Bikorwa | Gushyuha.Amavuta arahindagurika kugeza ubwo ibinure (amata y'ibinure) byishyize hamwe, bigatandukana n'amazi (amata y'ibinure). | Hydrogenation & Emulsification.Amavuta akomera binyuze mu buryo bwa shimi, hanyuma akavangwa n'ibindi bintu kugira ngo habeho ikintu gishobora gukwirakwizwa. |
| Uburyohe n'Imiterere | Uburyohe bwinshi, bw'amavuta meza, kandi bugaragara nk'ubw'amavuta, buhabwa agaciro gakomeye mu guteka no guteka. | Uburyohe bworoshye kandi butarimo uburyarya. Imiterere ishobora gutandukana uhereye ku biyiko byoroshye kugeza ku biti bikomeye. |
| Ibara | Umuhondo usanzwe werurutse kugeza ku muhondo wijimye (kuva kuri beta-carotene mu byo inka zonsa ubwatsi). | Ubusanzwe umweru cyangwa imvi, bityo amabara (nka annatto cyangwa beta-carotene) yongerwamo kugira ngo asa n'amavuta. |
Iterambere ry'ingenzi rya Margarine ku buzima
Iki ni cyo gice cy'ingenzi cyane cy'inkuru. Uburyo abantu babona margarine ku buzima bwarahindutse cyane.
- Igihe cy'ibinure bya Trans (Margarine ya kera):
- Kugira ngo bahindure amavuta y'ibimera y'amazi mu buryo bukomeye, abakora bakoresheje uburyo bwitwahydrogenationIbi byaremyeibinure bya trans by'ubukorano.
- Amavuta ya Trans ni yo mavuta mabi cyane ku buzima bwawe.Biyongera cyane cholesterol "mbi" (LDL) kandi bikagabanya cholesterol "nziza" (HDL), byongera cyane ibyago byo kurwara indwara z'umutima.
- Mu myaka ibarirwa muri za mirongo, margarine yafatwaga nk'uburyo "bufite ubuzima bwiza" aho kuba amavuta, ariko ibi byari bishingiye ku buhanga budafite ishingiro bwarebaga gusa ibinure byuzuye, ntabwo ari ibinure bya trans.
- Igihe cya none (Margarine y'ubu):
- Bitewe n'ibimenyetso byinshi byerekana ingaruka mbi z'ibinure bya trans, byabujijwe cyane mu bihugu byinshi, harimo na Amerika.
- Margarine zigezweho zikoresha uburyo butandukanye bwo gukomeresha amavuta, nkogushishikariza abantu inyungucyangwa kuvanga n'amavuta akomeye karemano (nk'amavuta ya palmu cyangwa amavuta ya palmu kernel).
- Shaka ibirango:Icy'ingenzi ubu ni uguhitamo margarine ziri"Nta binure bya Trans"kandi mfite"0g y'ibinure bya Trans"ku kirango cy'imirire. Nanone, reba urutonde rw'ibikubiye mu gikoresho kandi wirinde ibifite "amavuta ya hydrogene igice."
Ni iyihe ifite ubuzima bwiza? Igisubizo cy'ubusa
er
Inkuru yoroshye ivuga ngo "amavuta ni mabi, margarine ni nziza" (cyangwa se ibinyuranye n'ibyo) irashaje.
- Amavuta:Irimo ibinure byinshi byuzuye na cholesterol. Mu myaka ibarirwa muri za mirongo, ibi byatumye ihinduka nk'ibiyobyabwenge. Ariko, ubushakashatsi buherutse kugaragaza ko isano iri hagati y'ibinure byuzuye n'indwara z'umutima igoye kurusha uko byatekerezwaga mbere. Ni "ibiryo byuzuye" bifite uburyo buke bwo kubitunganya, ariko bigomba kugerwa ku rugero ruciriritse.
- Margarine igezweho, idafite ibinure bya trans:Yakozwe mu mavuta adafite ibinure byuzuye "bifite ubuzima bwiza ku mutima" kandi nta cholesterol irimo. Ariko, niibiryo byatunganyijwe cyaneUbuzima bwiza bushobora gutandukana cyane bitewe n'amavuta akoreshwa n'ibindi birungo.
Itegeko Rusange ry'Igikumwe:Amargarine yoroshye, ishingiye ku gikapu, idafite amavuta menshiBirashoboka ko ari amahitamo meza ku buzima bw'umutima kuruta amavuta ku muntu ushaka kugabanya ibinure byuzuye na cholesterol. Ariko, kugira ngo amavuta atunganywe ku rugero ruto, ni cyo kintu cyoroshye gukoresha.
Incamake: Igihe cyo gukoresha iki
- Hitamo amavuta kuri:
- Guteka:Cyane cyane mu mafunguro ya keke, ibisuguti, n'ibishishwa bya pie aho uburyohe bwabyo n'ubushobozi bwabyo bwo gushonga ari byiza cyane.
- Guteka:Guteka no gushyiramo isosi aho uburyohe bwayo buhagije (nk'iyo muri beurre blanc cyangwa kuri steak).
- Gukwirakwiza:Iyo ushaka uburyohe busanzwe kandi bukungahaye ku mavuta ku mugati cyangwa ku ifu.
- Hitamo Margarine (igezweho) kuri:
- Gukwirakwiza buri munsi:Niba ushishikajwe cyane no kugabanya ibinure byuzuye na cholesterol kugira ngo umutima wawe ugire ubuzima bwiza.
- Guteka muri rusange:Iyo ukeneye amavuta ashobora gukwirakwizwa ariko ntushake uburyohe bukomeye bw'amavuta.
Ingingo y'ingenzi:Nta n'imwe muri zo "ibyokurya by'ubuzima bwiza." Byombi ni ibinure bigomba gukoreshwa mu rugero. Amahitamo meza aterwa n'intego zawe mu mirire, impungenge z'ubuzima, ndetse niba ushyira imbere uburyohe/ubusanzwe (amavuta) cyangwa ibinure by'umutima (margarine idafite ibinure). Kugira ngo ubone amahitamo meza, abahanga mu by'imirire benshi bakugira inama yo gukoreshanta n'umwe urenze urugerono guhitamo amasoko y'ibinure bidafite ibinure byinshi nkaamavuta ya elayocyangwaavokaiyo bishoboka.
Igihe cyo kohereza: Ukwakira-27-2025