Masifumanise ukuba zeziphi kanye kanye ii-trans fats. Ziyingozi kangakanani entliziyweni yakho?

Ipakethi yeebhisikithi, iroll, okanye imargarine evela evenkileni... Ubusazi ukuba nangona oku kutya kusenokunambitheka kamnandi, kusenokuba kukho into eyingozi kakhulu emizimbeni yethu? Namhlanje sithetha ngolu tshaba luthuleyo olubizwa ngokuba yi-'Trans Fats'. Nangona eli gama lisenokuvakala lingaqhelekanga, le yinto sonke ekufuneka siyazi. Kuba ezi zichaphazela ngqo impilo yentliziyo yakho. Ngoko ke, masithethe ngale nto ngokulula nangokucacileyo.

Ngamafutshane, zithini ezi zinto zinamafutha e-trans?

Sonke siyoyika kancinci xa sisiva igama elithi amafutha. Kodwa imizimba yethu ifuna amafutha. Kodwa ingxaki luhlobo lwamafutha esiwatyayo. Ngaphandle kwamafutha alungileyo, kukwakho namafutha amabi ayingozi kakhulu emzimbeni. Olunye uhlobo lwamafutha olubi kakhulu ngamafutha e-trans .

Kukho iintlobo ezimbini zamafutha e-trans:

1. Amafutha e-Trans endalo: La mafutha afumaneka ngokwemvelo kwinyama yezilwanyana ezifana nenyama yenkomo, yegusha, kunye neemveliso zobisi, ngomlinganiselo omncinci kakhulu. Akufuneki sikhathazeke ngawo.

2. Amafutha eTrans asetyenzisiweyo: Le yingxaki yokwenyani . La ma-oyile enziwe ngokwenziwa kwiifektri. Athatha iioyile zemifuno eziqhelekileyo, ongeze igesi yehydrogen kuzo (le nkqubo ibizwa ngokuba yi-'Hydrogenation`), aze aguqule loo oyile ibe yinto eqinileyo, ehlala ihleli eshelufini. La ngama-oyile abhalwe "iioyile zeHydrogenated Partially" kwiileyibhile zokutya.

Khawuthelekelele uthatha ioyile yemifuno eqhelekileyo uze uyitshintshe ngobuchule ukuze ibe tyebile kwaye iqine ngakumbi eshelufini, njengebhotolo. Oku kunenzuzo enkulu kubavelisi.

Kutheni ezi zinto zongezwa ekutyeni?

Kukho izizathu ezininzi eziphambili zokuba abavelisi bokutya basebenzise la mafutha e-trans okwenziwayo:

• Ixesha lokuphelelwa: Ukongeza amafutha e-trans kunokunceda ukutya kuhlale ixesha elide ngaphandle kokonakala.
• Ubume obuhle kunye nencasa: Ezi zinto zinceda ekunikeni ukutya ubume obuhle kunye nokuqhotyiswa. Zikwaphucula incasa.
• Ixabiso Eliphantsi: Ixabiso lokuvelisa ezi zinto liphantsi kakhulu kunamafutha endalo afana nebhotolo.

Ngowuphi umonakalo omkhulu owenziwa ngamafutha e-trans emizimbeni yethu?

Kulapho sonke kufuneka siqonde khona ukuba yintoni kanye kanye amafutha e-trans. Ayonakalisa kabini amanqanaba ethu e-cholesterol.

Masiqale sijonge i-cholesterol. Kukho iintlobo ezimbini eziphambili ze-cholesterol emizimbeni yethu.

• I-LDL (i-Low-Density Lipoprotein) I-Cholesterol: Le siyibiza ngokuba yi- "cholesterol embi" kuba ifakwa eludongeni lwemithambo yegazi yethu, izivale kancinci kancinci.
• I-cholesterol ye-HDL (i-High-Density Lipoprotein): Le yinto esiyibiza ngokuba yi- "cholesterol elungileyo"Ezi zifana neengqwele ezinkulu. Into abayenzayo kukususa i-cholesterol embi eqokelelene kwimithambo yegazi nokugcina imithambo yegazi icocekile.

Ngoku jonga ukuba yintoni eyenziwa ngamafutha e-trans:

1. Zinyusa amanqanaba e-cholesterol embi (LDL) emizimbeni yethu.

2. Kwakhona, kunciphisa izinga le-cholesterol elungileyo (HDL) ekhusela imizimba yethu.

Oku kuvinjwa kwemithambo yegazi kwandisa kakhulu umngcipheko wokufumana izifo ezinzulu ezifana nokuhlaselwa yintliziyo , istroke, kunye nesifo seswekile sohlobo lwesibini . Kwane-FDA eMelika ngoku iwasusile la mafutha e-trans okwenziwayo kudidi lwe-"Generally Recognised as Safe" (GRAS) ngenxa yezi zizathu.

Ufumanisa njani ukuba izinto ozithengayo evenkileni ziqulethe amafutha e-trans?

Le yeyona nto ibalulekileyo. Xa sisiya evenkileni, sithatha nje nantoni na esiyilambeleyo, kodwa bangaphi kuthi abayifundayo ilebheli? Kodwa ukuba ukhathalele impilo yakho, kufuneka uphuhlise lo mkhwa.

Musa ukuwela kumgibe we-"0g Trans Fat"!

Iipakethe ezininzi zokutya zibhalwe amagama athi "Trans Fat 0g" . Xa sibona oko, sicinga, "Owu... oku akunawo amafutha e-trans konke konke." Kodwa oko akuyonyani. Ngokomthetho, ukuba ukutya kunamafutha e-trans angaphantsi kwe-0.5 grams kwisabelo ngasinye, banokukubiza ngokuba yi-"0g."

Khawucinge ukuba uthenge ipakethi yeebhisikithi. Inxalenye enye yayo ingaba ziibhisikithi ezi-3. Ukuba ezo bisikithi zi-3 ziqulathe i-0.4g yamafutha e-trans, ileyibhile ibingathi yi-0g. Kodwa kwenzeka ntoni ukuba utya iibhisikithi ezi-6 okanye ezi-9? Ungazi ukuba wongeza inani elikhulu lamafutha e-trans emzimbeni wakho.

Ngoko ke, uyifumana njani inyaniso yokwenene?

Inyaniso yokwenyani ifihliwe kuluhlu lwezithako . Okufuneka ukwenze kukufunda uluhlu lwezithako ngasemva kokutya ngononophelo. Khangela la magama mabini:

Ukuba ubona la mabinzana (umz. iOyile yemifuno efakwe iHydrogenated engaphelelanga, iOyile yeSoya efakwe iHydrogenated engaphelelanga), ngokuqinisekileyo iqulethe amafutha e-trans angengowokwenziwa. Nokuba ileyibhile ithi "0g" ngaphambili, kulungile ukuba ungayityi ukuba ubona la magama.

Ngoko ke, senza ntoni? Zithini iindlela ezisempilweni ?

Ukuphepha amafutha e-trans akunzima njengoko ucinga. Kuthatha nje imikhwa embalwa elula.

• Pheka ekhaya nanini na xa kunokwenzeka: uze wazi kakuhle into oyisebenzisayo.
• Sebenzisa iioyile ezisempilweni: Kwilizwe lethu, ioyile yekhokhonathi, kunye neoyile yomnquma kunye neoyile yesesame, zilungile.
• Yenza umkhwa wokufunda iilebheli: Khumbula amagama amabini athi "iOyile eHydrogenated Partially".
• Nciphisa ukutya okucutshungulweyo: Endaweni yoko, beka phambili ukutya kwendalo okufana neziqhamo ezintsha, imifuno, imifuno, inyama ecocekileyo kunye nentlanzi.
• Ukuba utyela ngaphandle, yiba krelekrele: khetha ukutya okubilisiweyo, okuqhotsiweyo, okanye okuphekiweyo endaweni yokutya okuqhotsiweyo.

Ukuba unenkxalabo malunga nempilo yentliziyo yakho okanye amanqanaba e-cholesterol, eyona nto ilungileyo onokuyenza kukubona ugqirha wosapho lwakho uze uthethe ngayo. Uza kukwenza uvavanyo olufunekayo aze akunike iingcebiso ezifanelekileyo kuwe.