Ngationei kuti mafuta e trans chii chaizvo. Anokanganisa sei moyo wako?

Paketi yemabhisikiti, roll, kana margarine kubva kuchitoro... Waizviziva here kuti kunyangwe chikafu ichi chinganaka, chingave nechimwe chinhu chinokuvadza miviri yedu? Nhasi tiri kutaura nezvemuvengi uyu akanyarara anonzi 'Trans Fats'. Kunyangwe zita racho ringanzwika serisinganzwisisike, ichi chinhu chatinofanira kuziva tese. Nekuti izvi zvinokanganisa hutano hwemoyo wako zvakananga. Saka, ngatitaurei nezvazvo zviri nyore uye zvakajeka.

Zvichitaurwa zviri nyore, mafuta aya e-trans chii?

Tose tinotya zvishoma patinonzwa izwi rekuti mafuta. Asi miviri yedu inoda mafuta chaizvo. Asi dambudziko nderemhando yemafuta atinodya. Pamusoro pemafuta akanaka, kunewo mafuta akaipa anokuvadza muviri zvikuru. Imwe yemhando dzakaipisisa dzemafuta imafuta etrans .

Kune marudzi maviri emafuta e-trans:

1. Mafuta eTrans echisikigo: Aya anowanikwa munyama dzemhuka dzakadai semombe, gwayana, nezvigadzirwa zvemukaka, muhuwandu hushoma. Hatifaniri kunetseka nezvazvo.

2. Mafuta Ekugadzira: Iri ndiro dambudziko chairo . Aya anogadzirwa mumafekitori. Anotora mafuta emuriwo emvura nguva dzose, owedzera hydrogen gasi maari (maitiro aya anonzi `Hydrogenation`), uye anoshandura mafuta iwayo kuita chinhu chakasimba, chinogara kwenguva refu. Aya ndiwo akanyorwa kuti "Partially Hydrogenated Oils" pamapepa ezvekudya.

Fungidzira uchitora mafuta emuriwo enguva dzose woagadzirisa nekugadzira kuti akobvu uye asanyanya kupfava, sebota. Izvi zvinobatsira zvikuru kune vagadziri.

Sei izvi zvichiwedzerwa mukudya?

Pane zvikonzero zvikuru nei vagadziri vezvekudya vachishandisa mafuta aya ekugadzira e-trans:

• Nguva yekuzorora: Kuwedzera mafuta e-trans kunogona kubatsira kuti chikafu chigare kwenguva refu chisina kuora.
• Magadzirirwo Akanaka Uye Kunaka: Izvi zvinobatsira kuti chikafu chive nemavara akanaka uye chakakangwa. Zvinowedzerawo kunaka.
• Mutengo Wakaderera: Mutengo wekugadzira izvi wakaderera zvikuru pane mafuta echisikigo akadai sebhata.

Mafuta etrans anokuvadza sei miviri yedu zvakanyanya?

Apa ndipo patinofanira kunzwisisa kuti mafuta e-trans chii chaizvo. Anokanganisa huwandu hwemafuta e-cholesterol mumuviri wedu kaviri.

Ngatitangei nekutarisa zviri nyore nezve cholesterol. Kune mhando mbiri huru dze cholesterol mumiviri yedu.

• LDL (Low-Density Lipoprotein) Cholesterol: Tinoidaidza kuti "cholesterol yakaipa" nekuti inowira pamadziro etsinga dzedu dzeropa, ichidzivhara zvishoma nezvishoma.
• Cholesterol yeHDL (High-Density Lipoprotein): Iyi ndiyo yatinodaidza kuti "cholesterol yakanaka"Izvi zvakafanana nemagamba. Chavanoita kubvisa cholesterol yakaipa yakaungana mutsinga dzeropa uye kuchengetedza tsinga dzeropa dzakachena.

Zvino tarisa zvinoitwa nemafuta e trans:

1. Zvinowedzera huwandu hwecholesterol yakaipa (LDL) mumuviri wedu.

2. Zvakare, zvinoderedza mwero we good (HDL) cholesterol inodzivirira miviri yedu.

Kuvharika kwetsinga dzeropa uku kunowedzera njodzi yekubatwa nezvirwere zvakakomba zvakaita sekurwadziwa kwemoyo , sitiroko, uye chirwere cheshuga cherudzi rwechipiri . Kunyangwe FDA muUnited States ikozvino yabvisa mafuta aya ekugadzira kubva muchikamu che "Generally Recognised as Safe" (GRAS) nekuda kwezvikonzero izvi.

Ungaziva sei kana zvinhu zvaunotenga muchitoro zvine mafuta e trans?

Ichi ndicho chinhu chinonyanya kukosha. Patinoenda kuchitoro, tinongotora chero chatinenge tichida, asi vangani vedu vanoverenga zviri pachinyorwa chacho? Asi kana uine hanya nehutano hwako, unofanira kutanga tsika iyi.

Usawira mumusungo we "0g Trans Fat"!

Mapakeji mazhinji ezvekudya ane mashoko akanyorwa kuti "Trans Fat 0g" . Patinoona izvozvo, tinofunga kuti, "Oh... izvi hazvina mafuta etrans zvachose." Asi handizvo zvazviri. Mutemo unoti kana chikafu chine mafuta etrans asingasviki 0.5 gramu pachikamu chimwe nechimwe, vanogona kuchitumidza kuti "0g."

Fungidzira watenga paketi yemabhisikiti. Chikamu chimwe chete chayo chingave mabhisikiti matatu. Kana mabhisikiti matatu iwayo aine 0.4g yemafuta etrans, chinyorwa chingati 0g. Asi chii chinoitika kana ukadya mabhisikiti matanhatu kana mapfumbamwe? Uri kuwedzera huwandu hwakawanda hwemafuta etrans mumuviri wako usingazive.

Saka, ungawana sei chokwadi chechokwadi?

Chokwadi chaicho chakavigwa murondedzero yezvinhu zvinoshandiswa . Chaunongoda kuita kuverenga runyoro rwezvinhu zviri kumashure kwechikafu nokungwarira. Tsvaga mazwi maviri aya:

Kana ukaona mitsara iyi (semuenzaniso Mafuta emuriwo asina kusanganiswa nehydrogen, Mafuta eSoya asina kusanganiswa nehydrogen), ine mafuta ekugadzira emhando ye "trans fats". Kunyangwe kana chinyorwa chakanyorwa kuti "0g" pamberi, kuchenjera kusadya chikafu kana ukaona mazwi aya.

Saka toita sei? Ndezvipi zvingasarudzwa zvine hutano ?

Kudzivisa mafuta e trans hakuna kuoma sezvaungafunga. Zvinongoda tsika shoma dziri nyore.

• Bika kumba pese pazvinogoneka: ipapo unoziva chaizvo zvauri kushandisa.
• Shandisa mafuta ane hutano: Munyika medu, mafuta ekokonati, pamwe chete nemafuta emuorivhi nemafuta esame, isarudzo dzakanaka.
• Ita tsika yekuverenga zvinyorwa: Yeuka mazwi maviri anoti "Partially Hydrogenated Oil".
• Deredza kudya zvakagadziriswa: Pane kudaro, tanga nekudya zvekudya zvechisikigo zvakaita semichero mitsva, miriwo, miriwo, nyama yakachena, nehove.
• Kana uchidya kunze, chenjera: sarudza chikafu chakabikwa, chakagochwa, kana chakabikwa nemhepo pane chakakangwa zvakadzika.

Kana uine zvinokunetsa nezveutano hwemwoyo wako kana huwandu hwecholesterol mumuviri wako, chinhu chakanakisa chekuita ndechekuona chiremba wemhuri yako motaura nezvazvo. Iye achakuitira bvunzo dzinodiwa uye achakupa mazano akakodzera iwe.