Butter 101: Lintlha tsa phepo e nepahetseng le litlamorao tsa bophelo bo botle

Litaba

• Mekhoa ea tlhahiso
• Lintlha tsa phepo e nepahetseng
• Mafura a botoro
• Mafura a ketane e khuts'oane
• Mafura a fetisoang ka lebese
• Li-vithamine le liminerale
• Matšoenyeho a bophelo
• Ts'oaetso ea lebese
• Ho hloka mamello ea Lactose
• Bophelo ba pelo
• Ho fepa joang ka lijo-thollo
• Ntlha ea bohlokoa

Butter ke sehlahisoa se tsebahalang sa lebese se entsoeng ka lebese la khomo.

E entsoe ka mafura a lebese a arohantsoeng le likarolo tse ling tsa lebese, e na le tatso e enneng mme e sebelisoa haholo ho hasana, hammoho le ho pheha le ho baka.

Lilemong tse mashome a 'maloa tse fetileng, botoro ho' nile ha beoa molato oa lefu la pelo ka lebaka la mafura a eona a mangata.

Leha ho le joalo, hona joale botoro e nkoa e le bophelo bo botle - bonyane ha e sebelisoa ka mokhoa o lekanyelitsoeng.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka botoro.

Mekhoa ea tlhahiso

Mohato oa pele oa tlhahiso ea botoro o kenyelletsa ho arola tranelate le lebese.

Nakong e fetileng, lebese le ne le tlohelloa le eme ho fihlela tranelate e nyolohela holimo, ka nako eo e ne e tlotsoa. Cream e phahama hobane mafura a bobebe ho feta likarolo tse ling tsa lebese.

Tlhahiso ea tranelate ea sejoale-joale e kenyelletsa mokhoa o sebetsang haholoanyane o bitsoang centrifugation.

Butter e ntan'o hlahisoa ka tranelate ka churning, e kenyelletsang ho sisinya tranelate ho fihlela mafura a lebese - kapa botoro - a kopana ebe a ikarola ho karolo ea mokelikeli - kapa buttermilk.

Kamora hore lebese la lebese le tšeloe, botoro e ntšoa pele ho fihlela e se e loketse ho paka.

Butter e hlahisoa ka ho arola tranelate lebeseng, ebe e ntša tranelate ho tsoa mokelikeli o mong.

Lintlha tsa phepo e nepahetseng

Kaha e entsoe haholo ka mafura, botoro ke lijo tse nang le likhalori tse ngata. Khaba e le 'ngoe (ligrama tse 14) ea botoro e paka likhalori tse ka bang 100, tse tšoanang le banana e le ngoe e boholo bo mahareng.

Lintlha tsa phepo e nepahetseng bakeng sa likhaba tse 1 tsa ligrama tse 14 tsa botoro e letsoai ke ():

• Lik'halori: 102<
• Metsi: 16%
• Liprotheine: 0.12 dikgerama
• Li-carb: 0.01 dikgerama
• Tsoekere: 0.01 dikgerama
• Faeba: 0 dikgerama
• Mafura: 11.52 dikgerama
  • Khotsofetse: 7.29 dikgerama
  • Monounsaturated: 2,99 dikgerama
  • Polyunsaturated: 0,43 dikgerama
  • Fetela: 0,47 dikgerama

Butter e na le likhalori le mafura a mangata, e paka likhalori tse fetang 100 le ligrama tse 11 tsa mafura ka khaba e le 1 (ligrama tse 14).

Mafura a botoro

Butter ke mafura a ka bang 80%, 'me a mang kaofela ke metsi.

Ha e le hantle ke karolo e mafura ea lebese e arotsoeng ho protheine le carbs.

Butter ke e 'ngoe ea mafura a rarahaneng ka ho fetisisa, a nang le mafura a fetang 400 a fapaneng.

E na le mafura a mangata haholo (a ka bang 70%) mme e na le palo e lekaneng ea monounsaturated fatty acids (e ka bang 25%).

Mafura a Polyunsaturated a teng feela ka bongata bo fokolang, a nang le liperesente tse ka bang 2.3% tsa mafura kaofela (,).

Mefuta e meng ea lintho tse mafura tse fumanoang botorong li kenyelletsa cholesterol le phospholipids.

Mafura a ketane e khuts'oane

Hoo e ka bang 11% ea mafura a tletseng botoro ke li-fatty chain fatty (SCFAs), tse tsebahalang haholo ka tsona ke butyric acid ().

Asiti ea butyric ke karolo e ikhethang ea mafura a lebese a liphoofolo tse busolosang, joalo ka likhomo, linku le lipoli.

Butyrate, e leng mofuta oa asiti ea butyric, e bonts'itsoe e fokotsa ho ruruha tsamaisong ea tšilo ea lijo mme e sebelisitsoe e le kalafo ea lefu la Crohn's ().

Mafura a fetisoang ka lebese

Ho fapana le mafura a fetisitsoeng lijong tse sebelisitsoeng, mafura a lebese a nkoa a phetse hantle.

Butter ke mohloli o ruileng ka ho fetesisa oa phepo ea mafura a lebese, ao boholo ba ona e leng vaccenic acid le conjugated linoleic acid (CLA) (4).

CLA e amahanngoa le melemo e fapaneng ea bophelo bo botle ().

Liphuputso tsa "tube" le "liphoofolo" li bontša hore CLA e ka sireletsa mefuta e itseng ea mofets'e (,,).

CLA e boetse e rekisoa e le tlatsetso ea tahlehelo ea boima ba 'mele ().

Leha ho le joalo, ha se lithuto tsohle tse tšehetsang litlamorao tsa tahlehelo ea boima ba 'mele,' me ho ka etsahala hore litekanyetso tse kholo tsa li-supplements tsa CLA li ka senya bophelo bo botle ba 'mele (,,).

Butter e entsoe haholo ka mafura, joalo ka mafura a mangata, a monounsaturated le a lebese.

Li-vithamine le liminerale

Butter ke mohloli o enneng oa livithamine tse 'maloa - haholo tse qhibilihang mafura.

Li-vithamine tse latelang li fumaneha ka bongata ka har'a botoro:

• Vithamine A. Ke vithamine e ngata ka ho fetisisa ka botoro. Khaba e le 'ngoe (ligrama tse 14) e fana ka 11% ea Reference Daily Intake (RDI) ().
• Vithamine D. Butter ke mohloli o motle oa vithamine D.
• Vithamine E. Hangata antioxidant, vithamine E e matla e fumanoa lijong tse mafura.
• Vithamine B12. E boetse e bitsoa cobalamin, vithamine B12 e fumanoa feela lijong tsa phoofolo kapa tlhaho ea baktheria, joalo ka mahe, nama, lihlahisoa tsa lebese le lijo tse belisitsoeng.
• Vithamine K2. Mofuta oa vithamine K, vithamine ena - eo hape e bitsoang menaquinone - e ka itšireletsa khahlanong le lefu la pelo le lefu la masapo (,,).

Leha ho le joalo, botoro ha e tlatsetse haholo phepong ea hau ea letsatsi le letsatsi ea livithamini tsena hobane hangata u li ja ka bongata.

Butter e na le livithamini tse fapaneng, ho kenyelletsa A, D, E, B12, le K2.

Matšoenyeho a bophelo

Haeba e jeoa ka bongata bo tloaelehileng, botoro e na le litlamorao tse fokolang tse tsebahalang bophelong.

Leha ho le joalo, ho ja botoro ka bongata ho ka lebisa ho nona le mathata a amanang le bophelo bo botle, haholoholo maemong a lijo tse nang le likhalori tse ngata.

Lits'oants'o tse 'maloa li hlalositsoe ka tlase.

Ts'oaetso ea lebese

Le ha botoro e na le protheine e tlase haholo, e ntse e na le liprotheine tse lekaneng tsa "allergenic" tse ka bakang liphetoho.

Ka hona, batho ba nang le ts'oaetso ea lebese ba lokela ho ba hlokolosi ka botoro - kapa ba e qobe ka ho feletseng.

Ho hloka mamello ea Lactose

Butter e na le mohlala feela oa lactose, ka hona tšebeliso e itekanetseng e lokela ho bolokeha bakeng sa batho ba bangata ba nang le mamello ea lactose.

Botoro e holiloeng (e entsoeng ka lebese le lomositsoeng) le botoro e hlakileng - eo hape e bitsoang ghee - e fana ka lactose le ha e le tlase mme e ka ba e loketseng haholoanyane.

Bophelo ba pelo

Lefu la pelo ke se seng sa lisosa tse lebisang lefung sechabeng sa sejoale-joale.

Kamano lipakeng tsa mafura a mangata le lefu la pelo e bile taba e bakang khang ka lilemo tse mashome a 'maloa (, 17,,).

Ho ja haholo mafura a mangata ho ka eketsa maemo a LDL (bad) k'holeseterole maling a hao, e leng se ka bakang lefu la pelo ().

Leha ho le joalo, basomi ba supa hore mafura a mangata ha a phahamise mofuta oa LDL o amanang haholo le lefu la pelo - likaroloana tse nyane tsa LDL (sdLDL) (,).

Ntle le moo, lithuto tse ngata li hlotsoe ho fumana kamano lipakeng tsa ho ja mafura a mangata le lefu la pelo (,,).

Ho joalo le ho lihlahisoa tsa lebese tse nang le mafura a mangata joalo ka botoro. Boithuto bo bong bo bontša hore lihlahisoa tsa lebese tse nang le mafura a mangata ha li eketse kotsi ea lefu la pelo ().

Haholo-holo, lithuto tse ling tsa ho shebella li hokahanya ho ja lihlahisoa tsa lebese tse nang le mafura a mangata le melemo ea bophelo bo botle ba pelo (,,).

Leha ho na le liqabang, melaoana e mengata ea phepelo ea lijo e ntse e eletsa khahlanong le ho ja mafura a mangata.

Butter ka kakaretso e phetse hantle - 'me e na le lactose e tlase - empa e ka kenya letsoho ho nona ha e jeoa ho feta tekano. Le ha e le molato oa ho baka kotsi ea lefu la pelo, liphuputso tse ling li supa hore e ka thusa bophelo bo botle ba pelo.

Ho fepa joang ka lijo-thollo

Phepelo ea likhomo tsa lebese e ka ba le phello e kholo boleng ba phepo ea botoro.

Botoro e entsoeng ka joang e entsoe ka lebese la likhomo tse jang makhulong kapa tse fepeloang joang bo bocha.

United States, lihlahisoa tsa lebese tse fepiloeng ka joang li na le karolo e nyane haholo ea lefapha la lebese. Boholo ba likhomo tsa lebese li fepuoa ka liphepelo tsa lijo-thollo (28).

Linaheng tse ling tse ngata, joalo ka Ireland le New Zealand, lihlahisoa tsa lebese tse fepehileng ka joang li atile haholo - bonyane likhoeling tsa lehlabula.

Botoro e feptjoang ka joang e phahame ho limatlafatsi tse ngata ho feta botoro e tsoang likhomong tse fepehileng tse fepiloeng, lijo-thollo tse thehiloeng mabeleng kapa joang bo bolokiloeng ().

Karolo e phahameng ea joang bo bocha lijong tsa khomo e eketsa mafura a phetseng hantle, joalo ka omega-3 fatty acids le CLA (,,, 32, 33).

Ntle le moo, litaba tsa livithamini tse qhibilihang mafura le li-antioxidants - joalo ka carotenoids le tocopherols - li phahame haholo lebeseng le fepetsoeng ka joang (34, 35).

Ka lebaka leo, botoro e tsoang likhomong tse fepehileng ka joang e ka ba khetho e ntle haholo.

Butter e tsoang likhomong tse fepehileng ka joang e phahame ka limatlafatsi tse ngata ho feta botoro ea likhomo tse fepehileng ka lijo-thollo mme e kanna ea ba khetho e ntle.

Ntlha ea bohlokoa

Butter ke sehlahisoa sa lebese se hlahisoang ka mafura a lebese.

Le ha e entsoe haholo ka mafura, e boetse e na le livithamini tse ngata, haholo A, E, D, le K2.

Leha ho le joalo, botoro ha e na phepo e ntle ha e nahana ka palo e kholo ea likhalori.

Ka lebaka la mafura a eona a mangata haholo, ho 'nile ha qosoa ka kotsi e eketsehileng ea ho nona le lefu la pelo. Leha ho le joalo, lithuto tse 'maloa li supa se fapaneng.

Qetellong ea letsatsi, botoro e phetse hantle ka tekano - empa tšebeliso e feteletseng e lokela ho qojoa.