<prompt> Pfupisa nyaya yacho: Kukohwa kwemiorivhi kwakaipa gore rapera kungareva kushomeka kwemafuta emiorivhi. Nyanzvi yezvokudya Dr. Sarah Schenker anopa dzimwe nzira: Kukohwa kwemiorivhi kwakaderera gore rapera kungareva kushomeka kwemafuta emiorivhi - saka hezvino zvimwe zvingasarudzwa. Zvirinani kubikwa miriwo: rapeseed. Mafuta omupupuri ane 6 muzana yemafuta akazadzwa achienzaniswa ne14 3 muzana yemafuta omuorivhi. Rinewo mafuta anopa utano akapetwa kagumi pane omeka-3 uye ane vhitamini E yakawanda ne50 muzana. Chimwe chinonetsa pamusoro pemafuta okupisa ndechokuti anotanga kusvuta nokukurumidza sei. Apa ndipo panogadziriswa mafuta ari mairi, zvoita kuti pave nemakemikari anokuvadza. Mafuta omupunga ane mwero wakakwirira wokupfungaira, naizvozvo shandisa pakutsva kana kuti pakutsva. Zvakanakisisa mu risotto: Rice bran. Inotorwa mumakeke chikamu chine mavitamini akawanda chiri pasi pechipfuva chetsanga yerosi uye mukume chikamu chine mafuta, chine zvinovaka muviri zvikuru chebhinzi yerosi. ZVINOTAURWA NENYANZVI: Kunze kwevhitamini E ine utano hwomwoyo, iri rine ferulic acid, iyo ine simba rinorwisa oxidant uye rinorwisa kuzvimba, inobatsira kudzivirira zvirwere uye kudzivirira zvirwere. Mafuta ekokonati anoita fries huru. Chinhu chakanakisisa mumakeke: coconut. Yakabviswa munyama chena yemakokonati, iyi inenge 50 muzana lauric acid, imwe yakanaka mafuta ane mafuta akawanda. Yakasimba patembiricha yomukamuri, saka haigoni kushandiswa pakushongedza saladi, asi nzvimbo yayo yakakwirira yeutsi inoita kuti ive yakanaka pakubika. ZVINOTAURWA NENYANZVI: Kunyange zvazvo iine 86.5 muzana yemafuta akazara, kutsvakurudza kunoratidza kuti mafuta akazara ari mukokonati angashandiswa nomuviri nokukurumidza zvikuru uye haasati achizochengetwa semafuta omuviri. Zvisinei, shandisa zvishoma. Zvakanakisisa pasaradhi: nzungu. Nemwero inobatsira yemafuta acids, mafuta ewalnut anogona kubatsira kuderedza ngozi yechirwere chomwoyo. Ruvara rwakajeka rwenzungu nenzvimbo yakaderera yeutsi, naizvozvo rakanakisisa nokuda kwemabhandeji. ZVINOTAURWA NENYANZVI: Zvinonaka, asi hazvina kunyanya kushandisika. Tenga mabhodhoro maduku ndokuachengeta munzvimbo inotonhorera, ine rima sezvo achiora nyore nyore. Yakanakisisa yokubika: mbeu yehemp. Hupfumi mumafuta acids anokosha omega-3, 6 uye 9 kupfuura mamwe mabikirwo...  <response>: Nyanzvi yezvokudya Dr. Sarah Schenker anopa dzimwe nzira dzokutsiva nadzo mafuta omuorivhi. Rapeseed ine zvakawanda zvikuru zveomega-3 fatty acids uye yakanaka nemiriwo. Mafuta ekokonati anogadzira zvinwiwa zvakanaka uye ane mafutaane utano akazara. 