Amaqiniso ngamafutha we-trans

Amafutha weTransuhlobo lwamafutha adlayo. Kuwo wonke amanoni, amafutha adluliswayo ayimbi kakhulu empilweni yakho. Amafutha amaningi we-trans ekudleni kwakho akhulisa ubungozi besifo senhliziyo nezinye izinkinga zempilo.

Amafutha weTrans enziwa lapho abenzi bokudla beguqula uwoyela ketshezi ube ngamafutha aqinile, njengokunciphisa noma imajarini. Amafutha weTrans angatholakala kokudla okuthosiwe okuningi, "okusheshayo" okuhlanganisiwe, noma okucutshunguliwe, kufaka phakathi:

• Noma yini ethosiwe futhi eshayiwe
• Ukunciphisa nokunamathela imajarini
• Amakhekhe, amamiksi wamakhekhe, ophaya, uqweqwe lukaphayi nama-donuts

Ukudla kwezilwane, okufana nenyama ebomvu nobisi, kunamanani amancane wamafutha we-trans. Kepha amafutha amaningi we-trans avela ekudleni okusetshenzisiwe.

Umzimba wakho awudingi noma awusizakali kumafutha we-trans. Ukudla la mafutha kwandisa ubungozi bezinkinga zempilo.

Ubungozi besifo senhliziyo:

• Amafutha eTrans aphakamisa i-cholesterol yakho ye-LDL (embi).
• Behlisa ne-cholesterol yakho ye-HDL (enhle).
• I-LDL ephezulu kanye namazinga aphansi we-HDL angadala ukuthi i-cholesterol yakheke emithanjeni yakho (emithanjeni yegazi). Lokhu kwandisa ingozi yesifo senhliziyo nesifo sohlangothi.

Ukuzuza kwesisindo kanye nengozi yesifo sikashukela:

• Ukudla okuningi okunamafutha amaningi njengezimpahla ezibhakiwe kanye nokudla okuthosiwe kunamafutha amaningi we-trans.
• Ukudla amafutha amaningi we-trans kungadala ukuthi ukhuluphale. Kungabuye kwandise ingozi yakho yesifo sikashukela sohlobo 2. Ukuhlala esisindweni esinempilo kunganciphisa ingozi yesifo sikashukela, isifo senhliziyo, nezinye izinkinga zempilo.

Umzimba wakho awudingi amafutha we-trans. Ngakho-ke kufanele udle okuncane ngangokunokwenzeka.

Nazi izincomo ezivela ku-2015-2020 Dietary Guidelines for Americans and the American Heart Association:

• Akufanele uthole ngaphezu kwama-25% kuya kuma-30% ama-calories akho ansuku zonke avela emafutheni.
• Kufanele ukhawulele amafutha agcwele abe ngaphansi kwama-10% ama-calories akho ansuku zonke.
• Kufanele ubeke umkhawulo kumafutha we-trans abe ngaphansi kuka-1% wama-calories akho ansuku zonke. Kumuntu onekhalori elingu-2 000 ngosuku lokudla, lokhu kungama-calories angama-20 noma amagremu ama-2 ngosuku.

Konke ukudla okuhlanganisiwe kunelebula yokudla okubandakanya okuqukethwe okunamafutha. Abenzi bokudla kudingeka ukuthi balebule amafutha we-trans ngokudla okunomsoco namanye amalebula wokungezelela. Ukufunda amalebula okudla kungakusiza ukulandela umkhondo wokuthi ungakanani amafutha owadlayo.

• Hlola amafutha aphelele ekukhonzeni oku-1.
• Bheka eduze inani lamafutha asetshenziswayo.
• Bheka amagama athi "i-hydrogenated kancane" ohlwini lwezithako. Kusho ukuthi uwoyela uphendulwe waba okuqinile kanye namafutha we-trans. Abakhiqizi bangakhombisa u-0 amagremu wamafutha we-trans uma kukhona ngaphansi kuka-5 amagremu ngokusebenza ngakunye; imvamisa usayizi omncane wokuphakela ukhombisa u-0 amagremu wamafutha we-trans, kepha kusengaba lapho. Uma kunokuphakelwa okuningi ephaketheni, iphakethe lonke lingaqukatha amagremu amaningana wamafutha we-trans.
• Lapho ulandela umkhondo wamafutha, qiniseka ukuthi ubala inani lezinsizakalo ozidlayo esihlalweni esisodwa.
• Izindawo zokudlela eziningi zokudla okusheshayo zisebenzisa u-oyela oqinile onamafutha we-trans ukuthosa. Imvamisa banikezela ngemininingwane yokudla kumamenyu abo. Uma ungayiboni ithunyelwe, cela iseva yakho. Ungase futhi ukwazi ukukuthola kuwebhusayithi yokudlela.

Amafutha eTrans abuyekezwa ngemiphumela yawo yezempilo. Ochwepheshe basebenzela ukunciphisa inani lamafutha asetshenziswayo asetshenziswa ekudleni okuhlanganisiwe nasezitolo zokudlela.

Amafutha eTrans atholakala kokudla okuningi okusetshenzwe kwahlanganiswa. Qaphela ukuthi lokhu kudla kuvame ukuba nezakhi eziphansi futhi kunamakholori athe xaxa asuka kushukela:

• Amakhukhi, ophaya, amakhekhe, amabhisikidi, amarowu amnandi namaswidi
• Izinkwa nokuqhekeka
• Ukudla okufriziwe, okufana namadina afriziwe, i-pizza, u-ayisikhilimu, iyogathi efriziwe, ubisi kunyikinyeka ne-pudding
• Ukudla okulula
• Ukudla okusheshayo
• Amafutha aqinile, njengokunciphisa kanye imajarini
• Isikhilimu seNondairy

Akukhona konke ukudla okuhlanganisiwe okunamafutha e-trans. Kuya ngezithako ezisetshenzisiwe. Kungakho kubalulekile ukuthi ufunde amalebula.

Yize kukuhle ukuzitholela amaswidi kanye nokunye ukudla okunamafutha amaningi kanye, kungcono ukugweme ukudla okunamafutha we-trans ngokuphelele.

Unganqamula ukuthi ungakanani amafutha owadlayo ngokufaka ukudla okunempilo ngezinketho ezingekho ezinempilo. Faka esikhundleni sokudla okuphezulu emafutheni agcwele futhi agcwele ngokudla okunamafutha we-polyunsaturated nama-monounsaturated. Nakhu ukuthi ungaqala kanjani:

• Sebenzisa i-safflower noma uwoyela womnqumo esikhundleni sebhotela, ukunciphisa, namanye amafutha aqinile.
• Shintshela kwimargarini eqinile uye kumajarini athambile.
• Buza ukuthi hlobo luni lokudla kwamafutha okuphekwe lapho udla ezitolo zokudlela.
• Gwema ukudla okuthosiwe, okuhlanganisiwe, nokwenziwe.
• Buyisela inyama yenkukhu noma inhlanzi engenasikhumba izinsuku ezimbalwa ngesonto.
• Faka idayari enamafutha onke ngobisi olunamafutha amancane noma olungenawo amafutha, iyogathi noshizi.

Ama-acid okunamafutha; Uwoyela oyingxenye ye-hydrogenated (PHOs); Cholesterol - amafutha amafutha; Hyperlipidemia - amafutha we-trans; I-atherosclerosis - amafutha ahambayo; Ukuqina kwemithambo yegazi - amafutha ahambayo; I-Hypercholesterolemia - amafutha ahambayo; Isifo se-Coronary artery - trans fat; Isifo senhliziyo - amafutha ahambayo; Isifo semithambo eseceleni - amafutha adluliswayo; I-PAD - amafutha amafutha; Unhlangothi - amafutha ahambayo; CAD - amafutha amafutha; Ukudla okunempilo kwenhliziyo - amafutha ahambayo

• Ama-acid okunamafutha

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US; Ukuphathwa Kwezokudla Nezidakamizwa. Amafutha weTrans. www.fda.gov/food/food-additives-petitions/trans-fat. Kubuyekezwe uMeyi 18, 2018. Kufinyelelwe ngoJulayi 2, 2020.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US; Umnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015 - 2020 yabantu baseMelika. I-8th Edition. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Iziqondiso.pdf. Kubuyekezwe uDisemba 2015. Kufinyelelwe ngoJulayi 2, 2020.

• Amafutha Okudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla