Reka turebe neza ibinure bya trans. Ni bibi bite ku mutima wawe?

Ipaki y'ibisuguti, umuzingo, cyangwa margarine yo mu iduka... Wari uzi ko nubwo ibi biribwa bishobora kuryoha, bishobora kuba birimo ikintu cyangiza cyane imibiri yacu? Uyu munsi turimo kuvuga kuri uyu mwanzi utagira icyo avuga witwa 'Trans Fats'. Nubwo izina rishobora kumvikana nk'iry'ibinure, iki ni ikintu twese dukeneye kumenya. Kuko ibi bigira ingaruka ku buzima bw'umutima wawe. Reka tubiganireho mu buryo bworoshye kandi busobanutse.

Mu magambo make, aya mavuta ya trans ni iki?

Twese turagira ubwoba gato iyo twumvise ijambo ibinure. Ariko imibiri yacu mu by'ukuri ikeneye ibinure. Ariko ikibazo ni ubwoko bw'ibinure turya. Uretse ibinure byiza, hari n'ibinure bibi byangiza umubiri cyane. Kimwe mu binure bibi cyane ni ibinure bya trans .

Hari ubwoko bubiri bw'ibinure bya trans:

1. Amavuta ya Trans karemano: Aya aboneka mu nyama z'inyamaswa nk'inyama z'inka, iz'intama n'amata, ku rugero ruto cyane. Ntitugomba guhangayikishwa n'aya mavuta.

2. Amavuta ya Trans y’ubukorano: Iki ni cyo kibazo nyakuri . Aya akorerwa mu nganda. Afata amavuta asanzwe y’ibimera, akayongeramo umwuka wa hydrogen (iyi nzira yitwa `Hydrogenation`), maze agahindura ayo mavuta ikintu gikomeye kandi kidahinduka. Aya ni yo yanditseho "Amavuta ya Hydrogenated Partially" ku birango by'ibiribwa.

Tekereza gufata amavuta asanzwe y’ibimera ukayahindura mu buryo bw’ubuhanga kugira ngo abe akomeye kandi adahinduka nk’amavuta. Ibi bigirira akamaro cyane abakora.

Kuki ibi byongerwa ku biribwa?

Hari impamvu nyinshi z'ingenzi zituma abakora ibiryo bakoresha ibi binure by'ubukorano:

• Igihe cyo kubika: Kongeramo ibinure bya trans bishobora gufasha ibiryo kumara igihe kirekire bitangiritse.
• Imiterere myiza n'uburyohe: Ibi bifasha ibiryo kugira imiterere myiza n'uburyohe. Binatuma birushaho kuryoha.
• Igiciro gito: Igiciro cyo gukora ibi kiri hasi cyane ugereranyije n'amavuta karemano nka butter.

Ni izihe ngaruka zikomeye ibinure bya trans bigira ku mibiri yacu?

Aha niho twese tugomba gusobanukirwa neza icyo ibinure bya trans ari cyo. Bigira ingaruka ebyiri ku rugero rwa cholesterol yacu.

Reka tubanze turebere hamwe cholesterol. Hari ubwoko bubiri bw'ingenzi bwa cholesterol mu mibiri yacu.

• Kolesteroli ya LDL (Lipoporoteyine ntoya): Tuyita "kolesteroli mbi" kuko ishyirwa ku nkuta z'imitsi yacu y'amaraso, ikayifunga buhoro buhoro.
• Cholesterol ya HDL (High-Density Lipoprotein): Iyi niyo twita "cholesterol nziza"Aba ni nk'intwari. Icyo bakora ni ugukuraho cholesterol mbi yirundanyije mu mitsi no kugumana imitsi isuku.

Noneho reba icyo ibinure bya trans bikora:

1. Byongera urugero rwa cholesterol mbi (LDL) mu mubiri wacu.

2. Nanone, bigabanya urugero rwa cholesterol nziza (HDL) irinda umubiri wacu.

Uku kuziba kw'imitsi y'amaraso byongera cyane ibyago byo kurwara indwara zikomeye nk'indwara z'umutima , gucika imitsi, na diyabete yo mu bwoko bwa 2. Ndetse na FDA muri Leta Zunze Ubumwe za Amerika ubu yakuyeho ibi binure by'ubukorano mu cyiciro cya "Generally Recognised as Safe" (GRAS) kubera izo mpamvu.

Wamenya ute niba ibintu uguze mu iduka birimo ibinure bya trans?

Iki ni cyo kintu cy'ingenzi kurusha ibindi. Iyo tugiye mu iduka, dufata icyo twumva dushonje gusa, ariko ni bangahe muri twe basoma iki gitabo? Ariko niba wita ku buzima bwawe, ugomba kugira iyi ngeso.

Ntukagwe mu mutego wa "0g Trans Fat"!

Amapaki menshi y'ibiribwa yanditseho amagambo "Trans Fat 0g" . Iyo tubibonye, ​​dutekereza tuti "Oh... ibi nta binure bifite na gato." Ariko ibyo si ukuri. Nk'uko amategeko abiteganya, niba ibiryo bifite garama zitarenze 0.5 z'ibinure bya trans kuri buri serivisi, bashobora kubyita "0g."

Tekereza ugura ipaki y'ibisuguti. Igice kimwe cyabyo gishobora kuba ibisuguti 3. Niba ibyo bisuguti 3 birimo 0.4g by'ibinure bya trans, icyapa cyavuga 0g. Ariko se bigenda bite uramutse uriye ibisuguti 6 cyangwa 9? Uba wongeyeho ibinure byinshi bya trans mu mubiri wawe utabizi.

None se, ni gute wabona ukuri nyakuri?

Ukuri nyakuri kwihishe mu rutonde rw'ibikenewe . Icyo ukeneye gukora ni ugusoma witonze urutonde rw'ibikenewe inyuma y'ibiryo. Shaka aya magambo abiri:

Niba ubonye aya magambo (urugero: Amavuta y'imboga ya hydrogenated igice, amavuta ya soya ya hydrogenated igice), nta gushidikanya ko arimo ibinure by'ubukorano bya trans. Nubwo icyapa cyanditseho "0g" imbere, ni byiza kwirinda ibiryo niba ubonye aya magambo.

None se twakora iki? Ni izihe nzira nziza ?

Kwirinda ibinure bya trans ntabwo bigoye nkuko wabitekereza. Bisaba ingeso nke zoroshye.

• Teka mu rugo igihe cyose bishoboka: hanyuma umenye neza icyo ukoresha.
• Koresha amavuta meza: Mu gihugu cyacu, amavuta ya kokonati, kimwe n'amavuta ya elayo na sesame, ni amahitamo meza.
• Gira akamenyero ko gusoma ibirango: Wibuke amagambo abiri "Amavuta ya Hydrogenated Partially".
• Gabanya ibiryo byatunganyijwe: Ahubwo, shyira imbere ibiryo karemano nk'imbuto nshya, imboga, ibyatsi, inyama zisukuye, n'amafi.
• Niba urya hanze, gira ubwenge: hitamo ibiryo bitetse, bikaranze, cyangwa bitekeshejwe mu muriro aho gukaranga cyane.

Niba ufite impungenge ku buzima bw'umutima wawe cyangwa urugero rwa cholesterol, icyiza wakora ni ukubonana na muganga w'umuryango wawe bakaganira kuri ibyo. Azagukorera ibizamini bikenewe kandi aguhe inama zikubereye.