Tiyeni tidziwe bwino lomwe mafuta opangidwa ndi trans. Kodi ndi oipa bwanji pamtima panu?

Paketi ya mabisiketi, roll, kapena margarine yochokera ku sitolo... Kodi mukudziwa kuti ngakhale zakudya izi zitha kukhala zokoma, zitha kukhala ndi chinthu chovulaza kwambiri m'thupi lathu? Lero tikulankhula za mdani wosalankhula uyu wotchedwa 'Trans Fats'. Ngakhale dzinalo lingamveke lachilendo pang'ono, ichi ndi chinthu chomwe tonsefe tiyenera kudziwa. Chifukwa izi zimakhudza mwachindunji thanzi la mtima wanu. Chifukwa chake, tiyeni tikambirane izi momveka bwino komanso mophweka.

Mwachidule, kodi mafuta a trans awa ndi chiyani?

Tonsefe timachita mantha pang'ono tikamva mawu akuti mafuta. Koma matupi athu amafunikira mafuta. Koma vuto ndi mtundu wa mafuta omwe timadya. Kuwonjezera pa mafuta abwino, palinso mafuta oipa omwe amavulaza thupi. Mtundu umodzi woipa kwambiri wa mafuta ndi mafuta osinthika .

Pali mitundu iwiri ya mafuta a trans:

1. Mafuta achilengedwe a Trans: Awa amapezeka mwachilengedwe mu nyama za nyama monga ng'ombe, nkhosa, ndi mkaka, pang'ono kwambiri. Sitiyenera kuda nkhawa ndi izi.

2. Mafuta Opangidwa ndi Zopangira: Vuto lenileni ndi ili. Awa amapangidwa m'mafakitale. Amatenga mafuta a masamba amadzimadzi nthawi zonse, amawonjezera mpweya wa haidrojeni (njira imeneyi imatchedwa `Hydrogenation`), ndipo amasintha mafutawo kukhala chinthu cholimba, chokhazikika pashelefu. Awa ndi omwe amalembedwa kuti "Mafuta Opangidwa ndi Hydrogenated Partially" pa zilembo za chakudya.

Tangoganizani kutenga mafuta a masamba wamba ndikuwasintha mwaluso kuti akhale olimba komanso okhazikika bwino, monga batala. Izi ndizopindulitsa kwambiri kwa opanga.

N’chifukwa chiyani izi zimawonjezedwa ku chakudya?

Pali zifukwa zingapo zazikulu zomwe opanga zakudya amagwiritsira ntchito mafuta opangidwa ndi trans awa:

• Nthawi Yosungira Chakudya: Kuonjezera mafuta opangidwa ndi trans kungathandize kuti chakudya chikhale nthawi yayitali popanda kuwonongeka.
• Kapangidwe Kabwino ndi Kukoma: Izi zimathandiza kuti chakudya chikhale ndi kalembedwe kabwino komanso chokhwima. Zimathandizanso kuti chikhale ndi kukoma kokoma.
• Mtengo Wotsika: Mtengo wopangira izi ndi wotsika kwambiri poyerekeza ndi mafuta achilengedwe monga batala.

Kodi mafuta opangidwa ndi trans amawononga bwanji matupi athu?

Apa ndi pamene tonsefe tiyenera kumvetsetsa bwino lomwe mafuta opangidwa ndi mafuta a trans. Amawononga kawiri kuchuluka kwa mafuta m'thupi mwathu.

Choyamba tiyeni tiwone mosavuta cholesterol. Pali mitundu iwiri ikuluikulu ya cholesterol m'thupi lathu.

• Cholesterol ya LDL (Low-Density Lipoprotein): Timaitcha kuti "cholesterol yoyipa" chifukwa imayikidwa pamakoma a mitsempha yathu yamagazi, pang'onopang'ono kuitseka.
• Cholesterol ya HDL (High-Density Lipoprotein): Ichi ndi chomwe timachitcha kuti "cholesterol yabwino"Izi zili ngati ngwazi zazikulu. Chomwe amachita ndikuchotsa cholesterol yoyipa yomwe yasonkhana m'mitsempha yamagazi ndikusunga mitsempha yamagazi yoyera.

Tsopano onani zomwe mafuta a trans amachita:

1. Zimawonjezera kuchuluka kwa cholesterol yoyipa (LDL) m'thupi lathu.

2. Komanso, imachepetsa kuchuluka kwa cholesterol yabwino (HDL) yomwe imateteza thupi lathu.

Kutsekeka kwa mitsempha yamagazi kumeneku kumawonjezera kwambiri chiopsezo chotenga matenda oopsa monga matenda a mtima , sitiroko, ndi matenda a shuga amtundu wachiwiri . Ngakhale bungwe la FDA ku United States tsopano lachotsa mafuta opangidwa ndi trans mu gulu la "Generally Recognised as Safe" (GRAS) pazifukwa zomwezi.

Kodi mumadziwa bwanji ngati zinthu zomwe mumagula m'sitolo zili ndi mafuta osinthika?

Ichi ndiye chinthu chofunikira kwambiri. Tikapita kusitolo, timangotenga chilichonse chomwe tikufuna, koma ndi angati a ife omwe timawerenga chizindikirocho? Koma ngati mumasamala za thanzi lanu, muyenera kukhala ndi chizolowezichi.

Musagwere mumsampha wa "0g Trans Fat"!

Mapaketi ambiri a chakudya ali ndi mawu oti "Trans Fat 0g" . Tikawona zimenezo, timaganiza kuti, "O... izi zilibe mafuta a trans konse." Koma si zoona. Malinga ndi lamulo, ngati chakudya chili ndi mafuta ochepera 0.5 g pa kutumikira kulikonse, amatha kulemba kuti "0g."

Tangoganizirani kuti mwagula paketi ya mabisiketi. Gawo limodzi la mabisiketi likhoza kukhala mabisiketi atatu. Ngati mabisiketi atatuwo ali ndi 0.4g ya mafuta osinthika, chizindikirocho chinganene kuti 0g. Koma chimachitika ndi chiyani ngati mudya mabisiketi 6 kapena 9? Mukuwonjezera mafuta osinthika ambiri m'thupi lanu mosadziwa.

Ndiye, kodi mumapeza bwanji choonadi chenicheni?

Chowonadi chenicheni chabisika mu mndandanda wa zosakaniza . Chomwe muyenera kuchita ndikuwerenga mndandanda wa zosakaniza zomwe zili kumbuyo kwa chakudya mosamala. Yang'anani mawu awiri awa:

Ngati muwona mawu awa (monga Mafuta a Masamba Omwe Ali ndi Hydrogenated pang'ono, Mafuta a Soya Omwe Ali ndi Hydrogenated pang'ono), ndithudi ali ndi mafuta opangidwa ndi trans. Ngakhale chizindikirocho chitakhala "0g" kutsogolo, ndi bwino kupewa chakudyacho ngati muwona mawu awa.

Ndiye kodi timachita chiyani? Kodi njira zabwino zochiritsira ndi ziti?

Kupewa mafuta osinthidwa sikovuta monga momwe mungaganizire. Zimangofunika zizolowezi zosavuta.

• Phikani kunyumba nthawi iliyonse yomwe mungathe: ndiye kuti mukudziwa bwino zomwe mukugwiritsa ntchito.
• Gwiritsani ntchito mafuta abwino: M'dziko lathu, mafuta a kokonati, komanso mafuta a azitona ndi mafuta a sesame, ndi njira zabwino.
• Khalani ndi chizolowezi chowerenga zilembo: Kumbukirani mawu awiri akuti "Mafuta Omwe Amaphatikizidwa ndi Hydrogenated Partially".
• Chepetsani zakudya zokonzedwa kale: M'malo mwake, perekani zakudya zachilengedwe monga zipatso zatsopano, ndiwo zamasamba, zitsamba, nyama yoyera, ndi nsomba.
• Ngati mukudya kunja, khalani anzeru: sankhani zakudya zophikidwa, zokazinga, kapena zophikidwa ndi nthunzi m'malo mokazinga kwambiri.

Ngati muli ndi nkhawa iliyonse yokhudza thanzi la mtima wanu kapena kuchuluka kwa cholesterol m'magazi, chinthu chabwino kuchita ndikuonana ndi dokotala wa banja lanu ndikukambirana za izi. Iye adzakuyesani mayeso ofunikira ndikukupatsani upangiri woyenera kwa inu.