Ghee Butter (Buluu Womveka): Zakudya Zapamwamba Zenizeni Kapena Zabodza Zonse?

Ghee, yemwe amadziwikanso kuti batala womveka, wakhala chakudya chambiri ku India kuphika kwa zaka mazana ambiri. Ndi gawo lofunikira kwambiri lamankhwala achikhalidwe cha Ayurvedic, omwe amayang'ana kwambiri mphamvu ndi chimbudzi. Ngakhale sizigwirizana nthawi zonse ndi sayansi yaku Western, Ayurveda yakhalapo kwa zaka masauzande ambiri ndipo imanena kuti mankhwala ambiri amagwiritsa ntchito ghee.

M'zaka zaposachedwa, ghee yakhala yotchuka pazakudya za keto ndi paleo monga chakudya chomwe chimayenera kukhala chapamwamba kwambiri. Ngakhale pali zifukwa zambiri zowonjezerera ghee ku zida zanu zakukhitchini, ndikofunikira kudziwa zenizeni osati kutengeka ndi hype. Ghee ali ndi zinthu zingapo zolimbikitsa thanzi, koma simatsenga.

Mbiri yosangalatsa ya batala wa ghee

Ghee wakhalapo kwa nthawi yayitali. Kutalika kwenikweni sikudziwika, popeza kupangidwa kwake kumatsogolera kupangidwa kwa mapepala ndi kulemba. Liwu lokhalo limachokera ku liwu la Sanskrit lotanthauza batala womveka.

Ngakhale akusangalala kutchuka m'zaka zaposachedwa ku United States, adatchulidwa kale mu 1.831 m'nkhani yaifupi ya Edgar Allan Poe komanso m'buku lophika la 1.863.

Chodabwitsa chakalechi chawona kuwonjezeka kwa kufunikira kofanana ndi kuchepa kwa fatphobia. Monga umboni wochuluka umasonyeza zotsatira zovulaza za zakudya zopanda mafuta komanso zopanda mafuta, ndipo mosiyana, momwe zakudya zokhala ndi mafuta abwino zingakhale zabwino kwa thanzi lanu, ghee yakhala yotchuka kwambiri.

Ghee ndi mtundu wa batala woyeretsedwa. Kufotokozera batala ndi njira yotenthetsera batala kuti zolimba zamkaka (shuga ndi mapuloteni) ndi madzi zisiyanitse ndi mafuta amkaka. Mafuta a mkaka amachotsedwa ndipo madzi amasanduka nthunzi, kusiya mafutawo.

Njira yopangira ghee imaphatikizapo kutenthedwa kwa nthawi yayitali, zomwe zimapangitsa kuti mkaka ukhale wolimba komanso umapangitsa kuti ghee ikhale yokoma kwambiri isanamenyedwe. Palibe madzi otsala mu ghee mukamaliza kulongosola. Imatalikitsa moyo wa alumali ndikupangitsa kuti ikhale yokhazikika kutentha kutentha.

Ghee ali ndi kukoma kwamphamvu komwe zakudya zambiri zaku Middle East ndi Indian zimadziwika nazo.

Ghee Butter Nutrition

Ghee amapangidwa ndi mafuta onse, kotero kuti zakudya zake sizingafanane ndi zakudya zapamwamba monga kale, mapeyala, kapena muzu wa udzu winawake. Izi sizikutanthauza kuti ghee alibe zigawo zofunika zomwe zimapindulitsa thanzi lanu. M'malo mwake, ili ndi zinthu zambiri zomwe zimatchedwa conjugated linoleic acid (CLA) ndi vitamini A.

Nayi kuwonongeka kwazakudya kwa supuni imodzi ya ghee ( 1 ):

  • 112 zopatsa mphamvu
  • 0g carbs.
  • 12,73 g mafuta.
  • 0 g mapuloteni.
  • 0g fiber.
  • 393 IU ya vitamini A (8% DV).
  • 0,36 mcg wa vitamini E (2% DV).
  • 1,1 mcg wa vitamini K (1% DV).

Apanso, kuwonongeka kwa zakudya zamafutawa sikusangalatsa, koma ghee imapereka njira ina yabwino kuposa mafuta anu ophikira. Ndilokhazikika pashelefu ndipo silingathe kugwedezeka musanagwiritse ntchito, ili ndi utsi wambiri kuposa mafuta ambiri ophikira, ndipo ndi yokoma.

Kodi batala wa ghee ndi wabwino ku thanzi la mafupa?

Nkhani zambiri pa intaneti zimadzitamandira kuti ghee ndi wabwino ku thanzi la mafupa chifukwa ali ndi vitamini K2. Izi sizili choncho kwenikweni.

Magilamu zana limodzi a ghee ali ndi ma micrograms 8,6 a vitamini K2, omwe ndi 11% ya mtengo wovomerezeka watsiku ndi tsiku (RDV). Koma magalamu 100 ndi ghee wambiri, pafupifupi theka la kapu, ndipo kukula kwake kovomerezeka sikuposa supuni imodzi. Muyenera kudya masupuni 8 a ghee kuti mufikire manambala awa a vitamini K2. Kuphatikizika kwa ghee kumanyamula 1% ya RDV yanu ya vitamini K2.

Bungwe la International Osteoporosis Foundation linanena kuti chaka chilichonse padziko lonse lapansi anthu okwana 8,9 miliyoni amathyoka mafupa, ndipo kunena molakwa kuti chakudya n’chothandiza kuti mafupa akhale ndi thanzi labwino, akuwoneka kuti alibe tsankho.

Vitamini K2 ndi wabwino ku thanzi la mtima ndi mafupa chifukwa amatenga kashiamu kuchokera m'mitsempha ndikulimbitsa mafupa ndi iwo, kupanga mafupa olimba m'malo mwa mitsempha yolimba. Koma palibe vitamini K wokwanira pakudya kwatsiku ndi tsiku kwa ghee kutsimikizira zonena kuti ndi chakudya chokhala ndi vitamini K.

Komabe, ghee ndi mafuta ophikira athanzi ndipo vitamini K amasungunuka m'mafuta. Kugwiritsa ntchito ghee kuphika zakudya zokhala ndi vitamini K monga kale, broccoli, ndi sipinachi kudzakuthandizani kupeza vitamini K yomwe mumafunikira kuti mukhale ndi thanzi labwino la mtima ndi mafupa.

Mwachidule, ghee palokha si yabwino ku thanzi la mafupa, koma ndi mafuta abwino ophikira zakudya zomwe zili.

Kodi batala wa ghee ndi wodzaza ndi mavitamini osungunuka mafuta?

Pali mavitamini 4 osungunuka ndi mafuta: A, D, E ndi K. Vitamini D ndi vitamini D ndi dzuwa lomwe limapangidwa ndi khungu pa nthawi ya dzuwa. Kenako imalowetsedwa m'chiwindi kuti ithandizire kugwira ntchito zopitilira 200. Mungapeze mavitamini D ochepa muzakudya monga bowa ndi zakudya zolimbitsa thupi monga mkaka ( 2 ).

Vitamini A amapezeka kwambiri m'chiwindi cha nyama, tchizi, ndi masamba okongola monga sikwashi, yams, kale, ndi Swiss chard. Vitamini E ndi wochuluka mu mtedza, mbewu, ndi nyama zambiri zodyedwa za m'nyanja, pamene vitamini K imapezeka makamaka mu masamba obiriwira, soya, ndi masamba a cruciferous monga masamba a collard, collard greens, ndi broccoli. 3 ) ( 4 ) ( 5 ).

Simukuwona ghee paliponse pamndandandawu. Supuni imodzi ya ghee imakhala ndi 8% ya mlingo wovomerezeka wa tsiku ndi tsiku wa vitamini A, 2% wa vitamini E ndi 1% wa vitamini K. Izi ndi zochepa chabe ndipo sizoyenera kukweza ghee kukhala chakudya chapamwamba. Ghee ndi kusintha kwakukulu kwa mafuta osayenera, ndipo mafuta omwe ali mu ghee amatha kuthandizira kuyamwa kwa mavitamini osungunuka m'mafuta omwe amapezeka muzakudya zokhala ndi mavitamini amenewo.

Ghee ndi mafuta abwino ophikira zakudya zokhala ndi mavitamini osungunuka mafuta, koma alibe mavitamini okwanira okha kuti alembe kunyumba.

Kodi Ghee ili ndi butyrate?

Mafuta odyetsedwa ndi udzu, omalizidwa amakhala ndi butyrate, omwe amadziwikanso kuti butyric acid. Butyrate ndi mankhwala omwe awonetsedwa kuti ali ndi maubwino ambiri azaumoyo kuyambira pakupatsa mphamvu kwa maselo am'matumbo mpaka kulimbitsa thanzi lamatumbo, kupewa khansa, komanso kukulitsa chidwi cha insulin.

Butyrate ndi yabwino, ndipo mukhoza kuipeza mu batala wodyetsedwa ndi udzu, koma palibe umboni wa sayansi wosonyeza kuti ili mu ghee. Olemba mabulogu a Keto ndi paleo atha kukhala okonzeka kudumpha kuti ngati batala anali nawo asanakonzekere, ghee iyenera kukhala nayo pambuyo pake. Koma kutentha kwautali kumatha kuwononga butyrate.

Mfundo yofunika: Palibe umboni wosonyeza kuti ghee ili ndi butyrate. Ngati mukufuna butyrate, sankhani batala wodyetsedwa ndi udzu.

4 zovomerezeka paumoyo wa batala wa ghee

Nazi zabwino zinayi zathanzi zomwe zimachokera ku ghee.

#1. conjugated linoleic acid

Ghee ili ndi conjugated linoleic acid (CLA), yomwe yalumikizidwa ku thanzi labwino la mtima, komanso kulemera ndi kuwongolera shuga m'magazi, pakati pa maubwino ena azaumoyo.

Kafukufuku akuwonetsa gawo la CLA pakuwongolera shuga m'magazi komanso kuthekera kwake kuchepetsa kuchuluka kwa adiponectin, zomwe zimawonjezera chidwi cha insulin. Izi sizimangothandiza pakuwongolera shuga m'magazi, komanso zimathandizira ndi zotsatira zowopsa monga matenda a shuga a 2, metabolic syndrome, ndi kunenepa kwambiri.

Conjugated linoleic acid yapezeka kuti imawonjezera minyewa yowonda (minofu) pomwe imachepetsa minofu yamafuta mwa anthu onenepa kwambiri posintha testosterone m'thupi. Kafukufuku kakang'ono ka 2.017 CLA adachita bwino mwa othamanga akutali popewa kutopa kwanthawi yayitali kuposa placebo ( 6 ).

Kafukufuku wanyama wodalirika yemwe adasindikizidwa mu Marichi 2.018 adawonetsa kuti CLA idabayidwa m'malo ovulala omwe amalumikizidwa ndi kuchepa kwa kuwonongeka kwa cartilage komanso kuwonjezeka kwa kusinthika kwa cartilage. Izi zimatengera umboni wotsimikizika kuti CLA imachepetsa kutupa.

#awiri. utsi wapamwamba kwambiri

Ghee ali ndi utsi wokwera kwambiri kuposa batala. Malo otsikirapo ndi kutentha kwapamwamba kwambiri komwe mafuta amatha kufikira mafuta ake asanayambe oxidize, kupanga ma free radicals owopsa komanso kukoma koyipa, koyaka.

Zina mwazakudya zokoma kwambiri zimaphikidwa pamalo otentha kwambiri kuti zipangitse crispy end product, kupatsa ghee m'mphepete batala ndi mafuta ena ambiri ophikira. Ghee ali ndi utsi wochuluka wa madigiri 485, pamene batala ndi 175º C/350º F. Kudziwa izi kungakuthandizeni kuti musinthe kuchoka ku mafuta a masamba kupita ku ghee.

Kwa zaka zambiri, upangiri wazopatsa thanzi wakhala kupewa mafuta anyama ndi mafuta ena odzaza ngati mafuta a kokonati m'malo mwamafuta amasamba monga chimanga, canola y soya. Koma mafuta ambiri amsika pamsika amapangidwa kuchokera ku mbewu zosinthidwa ma genetic, okonzedwa mopitilira muyeso, ndikuyikidwa m'mabotolo omveka bwino omwe amadzetsa kuwonongeka pang'ono kwanthawi yayitali asanafike pangolo yanu yogulitsira. Komanso, mafutawa akawonjezedwa ku chakudya, nthawi zambiri amakhala ndi hydrogenated pang'ono, kutulutsa mafuta osapatsa thanzi.

Mwa kusintha mafuta a masamba ndi ghee, kaya mukuphika nyama, kuphika masamba, kapena kuphika zakudya zotsekemera, mukupewa kuwonongeka komwe mafuta amasamba angawononge pa thanzi lanu.

#3. Zimapangitsa chakudya chathanzi kukhala chosavuta komanso chokoma

Chifukwa cha momwe ghee imapangidwira, imakhala yokhazikika kutentha komanso kwa nthawi yaitali. Nthawi yeniyeni imadalira mankhwala kapena njira yokonzekera. Izi zati, mutha kuzisunga mu kabati kapena pa counter ndipo osadandaula za kuzimiririka mwachangu.

Phatikizani kusungirako kosavuta komanso moyo wautali wa alumali ndi kukoma kokoma kwa mtedza komwe kumalimbikitsa chilichonse chomwe mukuphika, ndipo muli ndi mankhwala omwe angakuthandizeni kuwonjezera zakudya zathanzi pazakudya zanu. Mumadya zakudya zopatsa thanzi ngati zilinso zokoma, sichoncho?

Kukoma kwa nutty kumapangitsa kuti masamba anu azikhala onunkhira, ndipo mafuta adzakuthandizani kuti mukhale odzaza nthawi yayitali. Pachifukwa ichi, ghee ndi mafuta abwino kwambiri ophikira.

#4. thanzi kuwonda

Monga tafotokozera, mafuta amathandizira kuti mukhale odzaza nthawi yayitali ndikuchepetsa kuchuluka kwa ma calorie ndikuthandizira kupewa zilakolako. Koma pali zambiri ku nkhani ndi ghee ndi thanzi kuwonda.

Conjugated linoleic acid yomwe imapezeka mu batala wa ghee imathandizira kuwongolera shuga m'magazi kudzera pakukhudzidwa kwa insulin. Zimathandizanso kupangidwa kwa thupi mwa anthu onenepa kwambiri kudzera mukusintha kwa testosterone. Kuphatikiza apo, CLA imachepetsa kutupa, chimodzi mwazomwe zimayambitsa vuto la kunenepa kwambiri ( 7 ) ( 8 ).

Koma pali njira yachitatu yomwe ghee amathandizira kuchepetsa thupi. Ghee imakhala ndi triglycerides unyolo wapakatikati (MCT) monga omwe amapezeka mumafuta a kokonati. Mafuta amtundu wapakatikati apezeka kuti amachepetsa kulemera kwa thupi, kuzungulira kwa chiuno ( mainchesi kuzungulira m'chiuno), ndi mafuta okwana ndi visceral adiposity (mafuta akuya, ouma m'mimba), zonsezi zimawonjezera kulemera kwa thanzi.

Ghee amachepetsa kuwonda ndi kupindula katatu kwa thanzi pamene akupanga zakudya zina zathanzi kukhala zokoma.

Momwe mungagulire ndi kusunga batala wa ghee

Palibe maphunziro achitetezo omwe amachitidwa pa ghee wopangidwa kuchokera ku ng'ombe zomwe zidapatsidwa mahomoni opangira maantibayotiki, kotero kubetcherana kwanu kotetezeka ndikusankha ghee wodyetsedwa ndi udzu. Sungani kutentha kwa firiji, kaya mu furiji kapena mu pantry yanu.

Zokhudza Chitetezo cha Ghee Butter

Ghee si vegan chifukwa amapangidwa kuchokera ku batala. Iwo omwe amatsatira zakudya za vegan amatha kupeza ma MCTs awo kuchokera ku mafuta a kokonati m'malo mwake, omwe ndi maziko a vegan kapena masamba a ghee.

Ghee si chakudya chopanda mkaka. Pamene kupanga ghee kumachotsa zambiri za casein ndi lactose (ziwiri zazikulu zomwe zimateteza thupi ku zinthu zamkaka), palibe chitsimikizo kuti zotsatira sizidzakhalapo. Ngati muli ndi casein kapena lactose osagwirizana kapena okhudzidwa, zingakhale bwino kuyesa kuti muwone ngati mukuchitapo kanthu. Komabe, ngati muli ndi vuto la ziwengo, ndi bwino kupewa.

Mofanana ndi chirichonse, ndizotheka kukhala ndi chinthu chabwino kwambiri. Onetsetsani kuti mukudya ghee chifukwa ndi okwera kwambiri mu ma calories. Kugwiritsa ntchito kwambiri ghee, kapena mafuta aliwonse, sikumangonyalanyaza ubwino wa thanzi, komanso kumayambitsa steatorrhea, mofanana ndi kutsekula m'mimba koma chimbudzi chotayirira chifukwa cha mafuta ochulukirapo, osati madzi.

Zowona za batala wa ghee

Tsopano popeza mwamvetsetsa ubwino weniweni wa thanzi la ghee, mukhoza kumva bwino powonjezera pa ndondomeko yanu ya chakudya cha ketogenic. Gee wothira udzu wa organic amapangitsa kusinthana kwabwino kwa 1: 1 ndi mafuta ena ophikira pakuphika kwanu, kukazinga ndi zina zambiri. Sizingakhale chakudya chapamwamba, koma kukoma kwake kolimba mtima, kwa mtedza kumachita ntchito yabwino yotulutsa zabwino muzakudya zina zathanzi.

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