Ka tuzuule ddala amasavu ga trans kye gali. Bibi bitya eri omutima gwo?

Packet ya bisikiiti, roll, oba margarine okuva mu dduuka... Obadde okimanyi nti newankubadde emmere zino ziyinza okuwooma, ziyinza okubaamu ekintu eky’obulabe ennyo eri emibiri gyaffe? Leero twogera ku mulabe ono asirise ayitibwa 'Trans Fats'. Wadde ng’erinnya lino liyinza okuwulikika ng’ekyewuunyisa katono, kino ffenna kye tulina okumanya. Kubanga bino bikosa butereevu obulamu bw’omutima gwo. Kale, ka twogere ku kino mu ngeri ennyangu era mu ngeri entegeerekeka.

Mu ngeri ennyangu, amasavu gano aga trans ge garuwa?

Ffenna tufuna okutya katono nga tuwulira ekigambo amasavu. Naye mu butuufu emibiri gyaffe gyetaaga amasavu. Naye ekizibu kika kya masavu ge tulya. Ng’oggyeeko amasavu amalungi, waliwo n’amasavu amabi ag’obulabe ennyo eri omubiri. Ekimu ku bika by'amasavu ebisinga obubi ye trans fat .

Amasavu aga trans galimu ebika bibiri:

1. Amasavu g’obutonde aga Trans: Gano mu butonde gali mu nnyama y’ebisolo ng’ennyama y’ente, ey’endiga, n’amata, mu bungi obutono ennyo. Tetwetaaga kweraliikirira bino.

2. Amasavu agayitibwa Artificial Trans Fats: Kino kye kizibu ekituufu . Bino bikolebwa mu ngeri ey’ekikugu mu makolero. Zitwala amafuta g’enva endiirwa ag’amazzi aga bulijjo, ne gateekamu ggaasi wa haidrojeni (enkola eno eyitibwa `Hydrogenation`), ne bafuula amafuta ago ekintu ekikalu, ekinywevu mu sselefu. Zino ze ziwandiikiddwako "Partially Hydrogenated Oils" ku biwandiiko by'emmere.

Teebereza ng’okwata amafuta g’enva endiirwa aga bulijjo n’ogakyusa mu ngeri ey’ekikugu okusobola okugafuula omugonvu ate nga ganywevu ku shelf, nga butto. Kino kikola amagoba nnyo eri abakola ebintu.

Lwaki bino byongerwa ku mmere?

Waliwo ensonga enkulu eziwerako lwaki abakola emmere bakozesa amasavu gano ag’ekikugu aga trans:

• Obulamu bw’emmere: Okwongerako amasavu aga ‘trans fats’ kiyinza okuyamba emmere okuwangaala nga teyonoona.
• Obuwoomi n’obuwoomi obulungi: Bino biyamba okuwa emmere obutonde obulungi n’obuwoomi. Era byongera ku buwoomi.
• Ssente entono: Ssente ezisaasaanyizibwa mu kukola bino ziba ntono nnyo okusinga amasavu ag’obutonde nga butto.

Bubi ki obw’amaanyi amasavu ga trans ge gakola ku mibiri gyaffe?

Wano ffenna we twetaaga okutegeera ddala amasavu ga trans kye gali. Zikola okwonoona emirundi ebiri ku kolesterol waffe.

Ka tusooke tulabe mu ngeri ennyangu ku kolesterol. Mu mibiri gyaffe mulimu ebika bya kolesterol bibiri ebikulu.

• LDL (Low-Density Lipoprotein) Cholesterol: Kino tukiyita "kolesterol omubi" kubanga afuna okuteekebwa ku bisenge by'emisuwa gyaffe, n'agiziba mpolampola.
• HDL (High-Density Lipoprotein) cholesterol: Kino kye tuyita "kolesterol omulungi".Bano balinga ba superheroes. Kye bakola kwe kuggyawo kolesterol omubi abadde akuŋŋaanyizza mu misuwa n’okukuuma emisuwa nga miyonjo.

Kati laba amasavu ga trans kye gakola:

1. Ziyongera ku kolesterol omubi (LDL) mu mubiri gwaffe.

2. Ekirala, kikendeeza ku kolesterol omulungi (HDL) akuuma omubiri gwaffe.

Okuzibikira kuno kw’emisuwa kyongera nnyo ku bulabe bw’okufuna endwadde ez’amaanyi ng’okulwala omutima , okusannyalala, ne sukaali ow’ekika eky’okubiri . N'ekitongole kya FDA mu Amerika kati kiggye amasavu gano ag'obutonde aga trans mu mutendera gwa "Generally Recognized as Safe" (GRAS) olw'ensonga zino zennyini.

Omanya otya oba ebintu by’ogula ku dduuka birimu amasavu aga ‘trans fats’?

Kino kye kintu ekisinga obukulu. Bwe tugenda mu dduuka, tumala kukwata buli kye tuwulira enjala, naye bameka ku ffe abasoma akabonero? Naye bw’oba ​​ofaayo ku bulamu bwo, olina okukulaakulanya omuze guno.

Togwa mu mutego gwa "0g Trans Fat"!

Ebipapula by'emmere bingi biwandiikiddwaako ebigambo "Trans Fat 0g" . Ekyo bwe tukiraba, tulowooza nti, "Oh... kino tekirina masavu ga trans n'akatono." Naye ekyo si kye kituufu. Mu mateeka, singa emmere eba n'amasavu aga trans fat agatakka wansi wa gram 0.5, basobola okugiwandiika nti "0g."

Teebereza nti wagula ekipapula kya bisikiiti. Ekimu ku kyo kiyinza okuba bisikiiti 3. Singa bisikiiti ezo 3 zirimu 0.4g za trans fat, label yandigambye 0g. Naye kiki ekibaawo singa olya bisikiiti 6 oba 9? Mu butamanya oba oyongera amasavu amangi aga trans mu mubiri gwo.

Kale, ozuula otya amazima amatuufu?

Amazima amatuufu gakwekeddwa mu lukalala lw'ebirungo . Ky’olina okukola kwe kusoma obulungi olukalala lw’ebirungo ebiri emabega w’emmere. Noonya ebigambo bino ebibiri:

Bw’olaba ebigambo bino (e.g. Partially Hydrogenated Vegetable Oil, Partially Hydrogenated Soybean Oil), mazima ddala erimu amasavu ag’obutonde aga trans. Ne bwe kiba nti ku lupapula luno kuliko "0g" mu maaso, kiba kya magezi okwewala emmere bw'olaba ebigambo bino.

Kale tukola ki? Biki ebiyinza okukolebwa mu bulamu obulungi ?

Okwewala amasavu aga trans si kizibu nga bw’oyinza okulowooza. Kyetaagisa emize mitono egyangu.

• Fumba awaka buli lwe kiba kisoboka: olwo n’omanya bulungi ky’okozesa.
• Kozesa amafuta amalungi: Mu nsi yaffe, amafuta ga muwogo, wamu n’amafuta g’ezzeyituuni n’omuwemba, birungi.
• Gufuule omuze okusoma ebiwandiiko: Jjukira ebigambo ebibiri "Partially Hydrogenated Oil".
• Kendeeza ku mmere erongooseddwa: Mu kifo ky’ekyo, kulembeza emmere ey’obutonde ng’ebibala ebibisi, enva endiirwa, omuddo, ennyama ennyonjo n’ebyennyanja.
• Bw’oba ​​olya ebweru, beera mugezi: londa emmere efumbiddwa, eyokeddwa oba efumbiddwa mu bbugumu okusinga okugisiika.

Bw’oba ​​olina ekikweraliikiriza ku bulamu bw’omutima gwo oba kolesterol, ekisinga obulungi kwe kulaba omusawo w’amaka go n’okwogerako. Ajja kukuddukira ebigezo ebyetaagisa era akuwe amagezi agakusaanira.