Bisket packet, roll, anaa margarine a efi sotɔɔ mu... So wunim sɛ ɛwom sɛ ebia saa nnuan yi yɛ dɛ de, nanso ebia biribi a epira yɛn nipadua kɛse wɔ mu? Ɛnnɛ yɛreka saa ɔtamfo a ɔyɛ komm yi a wɔfrɛ no ‘Trans Fats’ ho asɛm. Ɛwom sɛ ebia edin no te sɛ nea ɛyɛ nwonwa kakra de, nanso eyi yɛ biribi a ɛsɛ sɛ yɛn nyinaa hu. Efisɛ eyinom ka wo koma akwahosan tẽẽ. Enti, momma yɛnka eyi ho asɛm tiawa na emu nna hɔ.
Sɛ yɛbɛka no tiawa a, dɛn ne saa trans srade yi?
Yɛn nyinaa suro kakra bere a yɛte asɛmfua srade no. Nanso yɛn nipadua hia srade ankasa. Nanso ɔhaw no ne srade ko a yedi. Sɛnea srade pa no te no, srade bɔne nso wɔ hɔ a epira nipadua no kɛse. Srade ahorow a enye koraa no mu biako ne trans fat .
Trans srade ahorow abien na ɛwɔ hɔ:
1. Natural Trans Fats: Eyinom wɔ mmoa nam te sɛ nantwinam, oguammaa, ne nufusu mu fi awosu mu, kakraa bi pɛ. Ɛho nhia sɛ yɛhaw yɛn ho wɔ eyinom ho.
2. Artificial Trans Fats: Eyi ne ɔhaw ankasa . Wɔde nsa na ɛyɛ eyinom wɔ adwumayɛbea ahorow. Wɔfa nhabannuru ngo a ɛyɛ nsu daa, de hydrogen gas ka ho (wɔfrɛ saa adeyɛ yi `Hydrogenation`), na wɔdan saa ngo no yɛ ade a ɛyɛ den a ɛtumi gyina shelf so. Eyinom ne nea wɔakyerɛw so "Partially Hydrogenated Oils" wɔ nnuan ho nkyerɛwde so.
Fa no sɛ wobɛfa nhabannuru ngo a wɔde di dwuma daa na wode afiri ayɛ mu nsakrae ma ayɛ den na ayɛ nea ɛyɛ den te sɛ bɔta. Eyi so ba mfaso kɛse ma wɔn a wɔyɛ nneɛma no.
Dɛn nti na wɔde eyinom ka aduan ho?
Nneɛma atitiriw pii nti na wɔn a wɔyɛ nnuan de saa trans srade a wɔde ayɛ yi di dwuma:
- Nkwa nna: Sɛ wode trans srade ka ho a, ebetumi aboa ma nnuan atra hɔ akyɛ a ɛnsɛe.
- Nneɛma a Ɛyɛ Pa ne Nea Ɛyɛ Dɛ: Eyinom boa ma aduan no yɛ dɛ na ɛyɛ crispiness. Wɔma ɛyɛ dɛ nso.
- Ɛka a ɛba fam: Ɛka a wɔbɔ wɔ eyinom a wɔyɛ ho no sua koraa sen abɔde mu srade te sɛ bɔta.
Ɔpira kɛse bɛn na trans srade de ba yɛn nipadua so?
Eyi ne baabi a ɛsɛ sɛ yɛn nyinaa te nea trans srade yɛ ase ankasa. Wɔsɛe yɛn srade dodow mmɔho abien.
Momma yenni kan nhwɛ srade a ɛwɔ nipadua mu no mu tiawa. Cholesterol ahorow atitiriw abien na ɛwɔ yɛn nipadua mu.
- LDL (Low-Density Lipoprotein) Cholesterol: Yɛfrɛ eyi "srade bɔne" efisɛ ɛkɔhyɛ yɛn mogya ntini no afasu so, na ɛde nkakrankakra siw ano.
- HDL (High-Density Lipoprotein) srade: Eyi ne nea yɛfrɛ no "srade pa".Eyinom te sɛ abran akɛse. Nea wɔyɛ ne sɛ woyi srade bɔne a aboaboa ano wɔ mogya ntini mu no fi hɔ na wɔma mogya ntini no ho tew.
Afei hwɛ nea trans srade yɛ:
1. Wɔma srade bɔne (LDL) dodow a ɛwɔ yɛn nipadua mu no kɔ soro.
2. Afei nso, ɛtew srade pa (HDL) a ɛbɔ yɛn nipadua ho ban no so.
Eyi te sɛ nea woyi nea ɔboaboa nwura ano no afi ɔkwan bi so na wode lɔre a wɔde tow nwura asi ananmu. Bere bi akyi no, ɔkwan no siw koraa, ɛnte saa? Saa na ntini a ɛde mogya kɔ yɛn koma mu no siw nkakrankakra.
Saa mogya ntini a esiw yi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ komayare , ɔyare a ɛma obi hwe ase, ne asikreyare a ɛto so abien no yɛ kɛse kɛse. Mprempren FDA a ɛwɔ United States mpo ayi saa srade a wɔde ayɛ trans yi afi "Generally Recognized as Safe" (GRAS) kuw no mu esiane saa nneɛma yi ara nti.
Wobɛyɛ dɛn ahu sɛ nneɛma a wotɔ wɔ sotɔɔ mu no kura trans srade?
Eyi ne ade a ɛho hia sen biara. Sɛ yɛkɔ sotɔɔ mu a, yɛfa biribiara a ɔkɔm de yɛn ara kwa, nanso yɛn mu baahe na yɛkenkan nea wɔakyerɛw so no? Nanso sɛ w’akwahosan ho hia wo a, ɛsɛ sɛ wunya saa su yi.
Mma ntɔ "0g Trans Fat" afiri no mu!
Aduan a wɔde ahyɛ mu pii wɔ nkyerɛwee "Trans Fat 0g" wɔ so. Sɛ yɛhunu saa a, yɛdwene sɛ, "Oh... yei nni trans sradeɛ biara koraa." Nanso ɛnyɛ ɛno ne nokware no. Sɛnea mmara kyerɛ no, sɛ aduan bi mu trans fat nnu gram 0.5 wɔ aduan biara mu a, wobetumi akyerɛw so sɛ "0g."
Fa no sɛ wotɔɔ bisket packet biako. Nea wɔde ma biako betumi ayɛ bisket 3. Sɛ saa biscuit 3 no wɔ trans fat 0.4g a, anka wɔakyerɛw so sɛ 0g. Nanso sɛ wudi bisket 6 anaa 9 a, dɛn na ɛba? Wode trans srade dodow bi a ɛho hia rebɛka wo nipadua ho a wunnim.
Enti, wobɛyɛ dɛn ahu nokware ankasa no?
Nokware ankasa no ahintaw wɔ nneɛma a wɔde yɛ aduan no mu . Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛkenkan nneɛma a wɔde yɛ aduan no a wɔahyehyɛ wɔ aduan no akyi no yiye. Hwehwɛ nsɛmfua abien yi:
"Ngo a Hydrogen afra mu fã bi".
Sɛ wuhu saa nsɛmfua yi (e.g. Partially Hydrogenated Vegetable Oil, Partially Hydrogenated Soybean Oil) a, akyinnye biara nni ho sɛ ɛwɔ trans srade a wɔayɛ. Sɛ mpo wɔakyerɛw so sɛ "0g" wɔ anim a, nyansa wom sɛ wobɛkwati aduan no sɛ wuhu saa nsɛmfua yi a.
| Aduan su | Nhwɛso ne nneɛma a ɛsɛ sɛ yɛma yɛn ani da hɔ |
|---|---|
| Bakery nneɛma ne ntɛm-di | Keeki, paanoo a wɔayam, rolls, patties, ne paanoo ahorow bi. Margarine ne shortening a wɔde yɛ eyinom betumi ayɛ nea trans srade pii wom. |
| Bisket ne krak a wɔde yɛ krak | Titiriw bisket a wɔde cream ayɛ ne bisket a ɛyɛ crispy. Hwɛ hu sɛ wobɛhwɛ nneɛma a wɔde yɛ aduan no mu. |
| Aduan a wɔayam no ntɛmntɛm a wɔayam no mu dɔ | French fries, akokɔ a wɔayam, donuts. Sɛ wɔsan de ngo koro no ara hyew mpɛn pii a, ebetumi ama woanya trans srade. |
| Margarine ne Vanaspati na wɔyɛɛ saa | Margarine ahorow bi (titiriw nea ɛyɛ den a ɛte sɛ dua) no wɔ trans srade pii. "Soft tub" margarines no sua koraa wɔ trans srade mu. |
| Noodles ne soup a wɔde yɛ ntɛm ara | Ebia ngo a ɛwɔ noodles bi a wɔyɛ no ntɛm ara mu ne nea wɔde yɛ aduan dɛ no mu no wɔ trans srade. |
Enti dɛn na yɛyɛ? Dɛn ne akwan horow a ɛma apɔwmuden ?
Trans srade a wobɛkwati no nyɛ den sɛnea ebia wususuw no. Egye suban kakraa bi a ɛnyɛ den ara kwa.
- Noa aduan wɔ fie bere biara a ɛbɛyɛ yiye: afei wubehu nea wode redi dwuma no yiye.
- Fa ngo a ahoɔden wom di dwuma: Wɔ yɛn man yi mu no, akutu ngo, ne ngodua ngo ne sesame ngo yɛ nneɛma pa a wubetumi apaw.
- Fa nyɛ wo su sɛ wobɛkenkan nkyerɛwde a wɔakyerɛw so: Kae nsɛmfua abien a ɛne "Partially Hydrogenated Oil".
- Tew nnuan a wɔayɛ no foforo so: Mmom no, fa abɔde mu nnuan te sɛ nnuaba a wɔayɛ no foforo, nhabannuru, nhabannuru, nam a ɛho tew, ne mpataa di kan.
- Sɛ wudidi wɔ abɔnten a, yɛ onyansafo: paw nnuan a wɔanoa, wɔayam, anaa wɔayam no sen sɛ wode bɛhyɛ mu.
Sɛ wowɔ wo koma akwahosan anaa srade dodow ho haw bi a, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn na woaka ho asɛm. Ɔbɛyɛ sɔhwɛ ahorow a ɛho hia ama wo na wama wo afotu a ɛfata wo.
Nkrasɛm a Wɔde Kɔ Fie
- Trans srade yɛ srade bi a epira yɛn koma kɛse, titiriw nea wɔde nsa ayɛ.
- Eyinom ma srade "bɔne" (LDL) kɔ soro na ɛma srade "papa" (HDL) so tew.
- Sɛ mpo wɔakyerɛw aduan no so sɛ ‘Trans Fat 0g’ a, sɛ nneɛma a wɔde yɛ aduan no so ka sɛ ‘Partially Hydrogenated Oil’ a, trans srade wɔ mu.
- Hwɛ yiye kɛse bere a woretɔ nneɛma a wɔde yɛ paanoo, nnuan a wɔayam, ne margarine ahorow bi no.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade dodow anaa koma akwahosan ho a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.
- Wo ne w’abusua akwahosan nti, ɛbɛyɛ papa sɛ wubedi nnuan a wɔanoa wɔ fie bere biara a ɛbɛyɛ yiye.
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