Iphakethe lamabhisikidi, umqulu, noma imajarini esitolo... Ubuwazi ukuthi yize lokhu kudla kungase kunambitheke kahle, kungase kube nokuthile okulimaza kakhulu imizimba yethu? Namuhla sikhuluma ngalesi sitha esithule esibizwa ngokuthi 'Amafutha E-Trans'. Nakuba igama lingase lizwakale lingavamile, lokhu kuyinto sonke okudingeka siyazi. Ngoba lokhu kuthinta ngqo impilo yenhliziyo yakho. Ngakho-ke, ake sixoxe ngalokhu kalula nangokucacile.
Kalula nje, ayini lawa mafutha e-trans?
Sonke siyesaba kancane uma sizwa igama elithi amafutha. Kodwa imizimba yethu empeleni iyawadinga amafutha. Kodwa inkinga uhlobo lwamafutha esiwadlayo. Ngaphezu kwamafutha amahle, kukhona namafutha amabi ayingozi kakhulu emzimbeni. Olunye uhlobo olubi kakhulu lwamafutha yi- trans fat .
Kunezinhlobo ezimbili zamafutha e-trans:
1. Amafutha Emvelo E-Trans: Lawa akhona ngokwemvelo enyameni yezilwane njengenyama yenkomo, yemvu, kanye nemikhiqizo yobisi, ngamanani amancane kakhulu. Akudingeki sikhathazeke ngalokhu.
2. Amafutha Okwenziwa: Lena inkinga yangempela . Lawa enziwa ngokwenziwa emafektri. Athatha amafutha emifino ajwayelekile, afake igesi ye-hydrogen kuwo (le nqubo ibizwa ngokuthi 'i-Hydrogenation'), bese eguqula lawo mafutha abe yinto eqinile, eqinile eshalofini. Lawa yiwo abhalwe ukuthi "Amafutha Angamafutha Angamafutha Angamafutha" kumalebula okudla.
Cabanga ukuthatha uwoyela wemifino ojwayelekile bese uwushintsha ngokwenziwa ukuze ube mkhulu futhi uqine eshalofini, njengebhotela. Lokhu kunenzuzo enkulu kubakhiqizi.
Kungani lokhu kwenezelwa ekudleni?
Kunezizathu eziningana eziyinhloko zokuthi kungani abakhiqizi bokudla besebenzisa la mafutha e-trans okwenziwa:
- Isikhathi Sokuhlala: Ukwengeza amafutha e-trans kungasiza ukudla ukuthi kuhlale isikhathi eside ngaphandle kokonakala.
- Ukuthungwa Okuhle Nokunambitheka: Lokhu kusiza ekunikezeni ukudla ukuthungwa okuhle nokucwebezelayo. Kuphinde kuthuthukise ukunambitheka.
- Izindleko Eziphansi: Izindleko zokukhiqiza lezi ziphansi kakhulu kunamafutha emvelo afana nebhotela.
Yimuphi umonakalo omkhulu owenziwa amafutha e-trans emizimbeni yethu?
Yilapho sonke sidinga ukuqonda kahle ukuthi ayini amafutha e-trans. Alimaza kabili amazinga ethu e-cholesterol.
Ake siqale sibheke i-cholesterol kalula. Kunezinhlobo ezimbili eziyinhloko ze-cholesterol emizimbeni yethu.
- I-LDL (Low-Density Lipoprotein) I-Cholesterol: Lokhu sikubiza ngokuthi "i-cholesterol embi" ngoba ifakwa ezindongeni zemithambo yegazi yethu, izivale kancane kancane.
- I-cholesterol ye-HDL (High-Density Lipoprotein): Yilokhu esikubiza ngokuthi “i-cholesterol enhle”Laba bafana namaqhawe. Abakwenzayo ukususa i-cholesterol embi eqongeleleke emithanjeni yegazi nokugcina imithambo yegazi ihlanzekile.
Manje bheka ukuthi amafutha e-trans enzani:
1. Zikhulisa amazinga e-cholesterol embi (LDL) emizimbeni yethu.
2. Futhi, kunciphisa izinga le-cholesterol enhle (HDL) evikela imizimba yethu.
Lokhu kufana nokususa umqoqi kadoti emgwaqweni bese uwushintsha ngeloli kadoti. Ngemva kwesikhathi esithile, umgwaqo uvaleka ngokuphelele, akunjalo? Yileyo ndlela imithambo yegazi ehambisa igazi ezinhliziyweni zethu evaleka ngayo kancane kancane.
Lokhu kuvinjelwa kwemithambo yegazi kwandisa kakhulu ingozi yokuthola izifo ezinkulu njengokuhlaselwa yinhliziyo , isifo sohlangothi, kanye nesifo sikashukela sohlobo 2. Ngisho ne-FDA e-United States manje isiwasusile lawa mafutha e-trans okwenziwa esigabeni esithi "Ngokuvamile Ayaziwa Njengokuphepha" (GRAS) ngenxa yalezi zizathu.
Uthola kanjani ukuthi izinto ozithenga esitolo ziqukethe amafutha e-trans?
Lena into ebaluleke kakhulu. Uma siya esitolo, sithatha noma yini esiyifisayo, kodwa bangaki kithi abafunda ilebula? Kodwa uma ukhathalela impilo yakho, kufanele uhlakulele lo mkhuba.
Ungaweli ogibeni lwe-"0g Trans Fat"!
Amaphakheji amaningi okudla abhalwe amagama athi "Trans Fat 0g" . Uma sibona lokho, sicabanga ukuthi, "O... lokhu akunawo nhlobo amafutha e-trans." Kodwa akulona iqiniso lelo. Ngokomthetho, uma ukudla kunamafutha e-trans angaphansi kwamagremu angu-0.5 ngokuphakelwa ngakunye, bangakubeka ilebula elithi "0g."
Ake sithi uthenge iphakethe lamabhisikidi. Isabelo esisodwa salo singaba amabhisikidi amathathu. Uma lawo mabhisikidi amathathu equkethe u-0.4g wamafutha e-trans, ilebula lizothi u-0g. Kodwa kwenzekani uma udla amabhisikidi ayi-6 noma ayi-9? Ufaka inani elikhulu lamafutha e-trans emzimbeni wakho ngokungazi.
Ngakho-ke, ulithola kanjani iqiniso langempela?
Iqiniso langempela lifihliwe ohlwini lwezithako . Okudingeka ukwenze nje ukufunda uhlu lwezithako ngemuva kokudla ngokucophelela. Bheka la magama amabili:
"Amafutha Angenawo I-Hydrogen"
Uma ubona la magama (isib. Amafutha Emifino Angenawo I-hydrogen Engxenye, Amafutha Esoya Angenawo I-hydrogen Engxenye), ngokuqinisekile aqukethe amafutha e-trans okwenziwa. Ngisho noma ilebula ithi "0g" ngaphambili, kuwukuhlakanipha ukugwema ukudla uma ubona la magama.
| Uhlobo lokudla | Izibonelo nezinto okufanele uziqaphele |
|---|---|
| Imikhiqizo yebhikawozi kanye nokudla okusheshayo | Amakhekhe, ama-pastries, ama-roll, ama-patties, kanye nezinhlobo ezithile zesinkwa. I-margarine kanye ne-shortening esetshenziswa ukwenza lokhu kungaba namafutha amaningi e-trans. |
| Amabhisikidi nama-cracker | Ikakhulukazi amabhisikidi akhilimu namabhisikidi aqhotsiweyo. Qiniseka ukuthi uhlola uhlu lwezithako. |
| Ukudla okusheshayo okuthosiwe ngokujulile | Ama-French fries, inkukhu ethosiwe, ama-donuts. Ukuphinda ufudumale uwoyela ofanayo ngokuphindaphindiwe kungadala amafutha e-trans. |
| I-Margarine ne-Vanaspati | Amanye ama-margarine (ikakhulukazi lawo aqinile, afana nenduku) aphezulu kumafutha e-trans. Ama-margarine "e-soft tub" aphansi kakhulu kumafutha e-trans. |
| Ama-noodle nesobho ezisheshayo | Amafutha akwezinye izinongo ezisheshayo kanye namaphakethe azo okunambitha angase abe namafutha e-trans. |
Ngakho-ke senzani? Yiziphi izinketho ezinempilo ?
Ukugwema amafutha e-trans akunzima njengoba ungase ucabange. Kudinga imikhuba embalwa elula.
- Pheka ekhaya noma nini lapho kungenzeka: khona-ke uyazi kahle ukuthi usebenzisa ini.
- Sebenzisa amafutha anempilo: Ezweni lakithi, amafutha kakhukhunathi, kanye namafutha omnqumo kanye namafutha esesame, kuyizinketho ezinhle.
- Zenze umkhuba ukufunda amalebula: Khumbula amagama amabili athi "Amafutha Angamanzi Angaphelele".
- Nciphisa ukudla okucutshunguliwe: Kunalokho, beka phambili ukudla kwemvelo njengezithelo ezintsha, imifino, amakhambi, inyama ehlanzekile, nenhlanzi.
- Uma udla ngaphandle, hlakanipha: khetha ukudla okubilisiwe, okuthosiwe, noma okuphekiwe ngomusi kunokuba kuthosiwe ngokujulile.
Uma unenkinga ngempilo yenhliziyo yakho noma amazinga e-cholesterol, into engcono kakhulu ongayenza ukubona udokotela womndeni wakho bese ukhuluma ngakho. Uzokwenza izivivinyo ezidingekayo futhi akunike iseluleko esifanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Amafutha e-trans awuhlobo lwamafutha ayingozi kakhulu ezinhliziyweni zethu, ikakhulukazi lawo enziwe ngokwenziwa.
- Lokhu kwandisa i-cholesterol "embi" (LDL) futhi kunciphisa i-cholesterol "enhle" (HDL).
- Ngisho noma ilebula lokudla libhalwe ukuthi 'Amafutha Aguquliwe 0g', uma uhlu lwezithako lubhalwe ukuthi 'Amafutha Aguquliwe Ngokwengxenye', liqukethe amafutha aguquliwe.
- Qaphela kakhulu lapho uthenga imikhiqizo yokubhaka, ukudla okuthosiwe, kanye nezinhlobo ezithile ze-margarine.
- Uma unenkinga ngamazinga akho e-cholesterol noma impilo yenhliziyo, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
- Ukuze impilo yakho nomndeni wakho ihlale iphilile, kungcono ukudla ukudla okuphekwe ekhaya noma nini lapho kungenzeka.
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