Ukudla Oku-7 Okusenamafutha E-Trans

-Delile

• 1. Ukunciphisa imifino
• 2. Ezinye izinhlobo zama-popcorn angenakulinganiswa
• 3. AmaMargarine athile kanye namafutha oMifino
• 4. Ukudla Okuthosiwe Okusheshayo
• 5. Imikhiqizo Bakery
• 6. Abapheki bekhofi Abangawona Ubisi
• 7. Eminye Imithombo
• Okusemqoka

Amafutha weTrans ayindlela yamafutha angafakwanga. Kunezinhlobo ezimbili - amafutha emvelo nawokufakelwa.

Amafutha wemvelo adluliswa akhiwa ngamagciwane esiswini sezinkomo, izimvu nezimbuzi. Lawa mafutha e-trans enza u-3-7% wamafutha esewonke emikhiqizweni yobisi, njengobisi noshizi, u-3-10% enkomeni nasewundwini kanye no-0-2% kuphela wenkukhu nengulube (, 2).

Ngakolunye uhlangothi, amafutha okufakelwa akhiwa ikakhulu ngesikhathi se-hydrogenation, inqubo lapho kufakwa khona i-hydrogen emafutheni emifino ukwakha umkhiqizo oqinile owaziwa ngokuthi uwoyela oyingxenye ye-hydrogenated.

Izifundo zixhumanise ukusetshenziswa kwamafutha asetshenziswayo nesifo senhliziyo, ukuvuvukala, i-cholesterol "embi" ephezulu ye-LDL namazinga aphansi “amahle” e-HDL cholesterol (,,,).

Yize ubufakazi bunqunyelwe, amafutha we-trans yemvelo abukeka engeyona ingozi kangako kunalokho okwenziwe (,, 9).

Yize ukuvinjelwa kwe-FDA kwamafutha okuhweba kwaqala ukusebenza ngoJuni 18, 2018, imikhiqizo eyenziwe ngaphambi kwalolu suku isengasatshalaliswa kuze kube nguJanuwari 2020, noma kwezinye izimo ngo-2021 ().

Ngokwengeziwe, ukudla okuqukethe ngaphansi kuka-0.5 amagremu wamafutha e-trans ngokusebenza ngakunye kubhalwe ukuthi kune-0 gramu yamafutha we-trans ().

Ngakho-ke, ngenkathi izinkampani zokudla zinciphisa okuqukethwe kwamafutha emikhiqizo yazo, ukudla okuningi kusenamafutha we-trans. Ukwehlisa ukudla kwakho, kungcono ufunde uhlu lwezithako ngokucophelela futhi ubeke umkhawulo ekudleni kwakho imikhiqizo ebhalwe ngezansi ().

Nakhu ukudla okungu-7 okuqukethe amafutha we-trans okufakelwayo.

1. Ukunciphisa imifino

Ukunciphisa kunanoma yiluphi uhlobo lwamafutha oluqinile ekamelweni lokushisa. Kuvame ukusetshenziswa ekuphekeni nasekubhakeni.

Ukunciphisa imifino kwasungulwa ekuqaleni kwawo-1900 njengenye indlela eshibhile eya kubhotela futhi ngokuvamile kwenziwa ngamafutha emifino ayingxenye ye-hydrogenated.

Idume ngokubhaka ngenxa yokuqukethwe kwayo okunamafutha amaningi, okukhiqiza ikhekhe elithambile neline-flakier kunezinye izifinyezo ezifana nesinqumelo nebhotela.

Eminyakeni yamuva nje, izinkampani eziningi zinciphise inani lika-oyela ongene nge-hydrogenated ekunciphiseni kwazo - okwenza ezinye zinciphise amafutha angenawo amafutha.

Kodwa-ke, kungaba nzima ukusho ukuthi ukunqamulela akunamafutha e-trans ngokuphelele yini, njengoba izinkampani zivunyelwe ukufaka ku-0 amagremu wamafutha we-trans inqobo nje uma umkhiqizo unama-gramu angaphansi kuka-0.5 ngokusebenza ngakunye ().

Ukuthola ukuthi ukunciphisa kunamafutha we-trans, funda uhlu lwezithako. Uma ifaka phakathi uwoyela wemifino ongenayo i-hydrogenated, khona-ke amafutha we-trans akhona nawo.

Isifinyezo Ukuncishiswa kwemifino okwenziwe ngo-oyela oyingxenye ye-hydrogenated kwasungulwa esikhundleni eshibhile sebhotela. Kodwa-ke, ngenxa yokuqukethwe kwayo okunamafutha amaningi, iningi labakhiqizi manje selinciphise noma laqeda nya amafutha amafutha.

2. Ezinye izinhlobo zama-popcorn angenakulinganiswa

Ama-popcorn aqhamuka emoyeni awukudla okulula kokudla okulula futhi okunempilo. Igcwele i-fiber kepha inamafutha amancane nama-calories.

Kodwa-ke, ezinye izinhlobo zamafutha we-popcorn harbor trans fats.

Izinkampani zokudla ngokomlando zisebenzise uwoyela oyingxenye ye-hydrogenated kuma-popcorn azo angenakutholakala ngenxa yokuncibilika kwawo okuphezulu, okugcina uwoyela uqinile kuze kube yilapho isikhwama se-popcorn sifakwa ngama-microwave.

Okuqaphelekayo - ngenxa yezingozi ezaziwayo zezempilo zamafutha - izinkampani eziningi zishintshele kuwoyela ongenawo amafutha eminyakeni yamuva.

Uma ukhetha izinhlobo ezinamakhompiyutha, khetha ama-brand nama-flavour aqukethe uwoyela omncane ongena-hydrogenated. Ngaphandle kwalokho, yenza i-popcorn yakho ku-stovetop noma ku-air popper - ilula futhi ishibhile.

Isifinyezo I-Popcorn iyisidlwana esinempilo, esinentambo ephezulu. Kodwa-ke, ezinye izinhlobo zama-popcorn ezinamakhompiyutha zibamba amafutha. Ukugwema amafutha we-trans, yeka ama-popcorn athengwe esitolo enziwe ngamafutha emifino ayingxenye ye-hydrogenated - noma uzenzele owakho.

3. AmaMargarine athile kanye namafutha oMifino

Olunye uwoyela wemifino ungaqukatha amafutha we-trans, ikakhulukazi uma owoyela ene-hydrogenated.

Njengoba i-hydrogenation iqinisa uwoyela, la mafutha ayengxenye ye-hydrogenated kade asetshenziselwa ukwenza imajarini. Ngakho-ke, ama-margarine amaningi emakethe ayephezulu kumafutha we-trans.

Ngenhlanhla, imajarini engenawo amafutha iya ngokuya itholakale njengoba la mafutha ekhishwa.

Kodwa-ke, khumbula ukuthi amanye amafutha emifino angenayo i-hydrogenated nawo angaqukatha amafutha we-trans.

Izifundo ezimbili ezihlaziye owoyela bemifino - kufaka phakathi i-canola, ubhontshisi kanye nommbila - zithole ukuthi u-0.4-4.2% wokuqukethwe okuphelele kwamafutha bekungamafutha we-trans (13, 14).

Ukwehlisa ukusetshenziswa kwamafutha kusuka ku-imajarini nowoyela wemifino, gwema imikhiqizo equkethe o-oyela abane-hydrogenated noma ukhethe owoyela onempilo njengamafutha omnqumo e-virgin noma i-coconut.

Isifinyezo Uwoyela omncane we-hydrogenated uqukethe amafutha we-trans. Ukuze wehlise amafutha owasebenzisayo, gwema wonke amafutha omifino kanye namajarini abhala uwoyela ongafakwanga i-hydrogenated ohlwini lwezithako - noma usebenzise amanye amafutha okupheka, afana nebhotela, i-olive oil noma uwoyela kakhukhunathi.

4. Ukudla Okuthosiwe Okusheshayo

Lapho udla usohambweni, khumbula ukuthi amafutha we-trans angacathama kwezinye izinketho zokuthatha.

Ukudla okusheshayo okuthosiwe, njengenkukhu ethosiwe, inhlanzi eshayiwe, ama-hamburger, amafries aseFrance nama-noodle othosiwe, konke kungabamba amazinga aphezulu wamafutha we-trans.

Amafutha we-trans kulokhu kokudla angavela emithonjeni embalwa.

Okokuqala, izindawo zokudlela namaketanga okususa kuvame ukuthosa ukudla emafutheni wemifino, okungaqukatha amafutha we-trans angena ekudleni (13, 14).

Ngaphezu kwalokho, amazinga okushisa aphezulu okupheka asetshenziswa ngesikhathi sokuthosa angadala ukuthi okuqukethwe kwamafutha okushisa kukhuphuke kancane. Okuqukethwe kwe-fat fat kuyanda njalo lapho kusetshenziswa uwoyela ofanayo ukuthosa (, 16).

Kungaba nzima ukugwema amafutha asuka ekudleni okuthosiwe, ngakho-ke ungcono kakhulu ekunciphiseni ukudla kwakho okuthosiwe ngokuphelele.

Isifinyezo Ukudla okuthosiwe, njengama-fries ama-french nama-hamburger, kuvame ukuphekwa emafutheni omifino, angagcina amafutha e-trans. Ngaphezu kwalokho, inani lokuhlushwa kwamafutha liyanda njalo lapho uwoyela usetshenziswa kabusha.

5. Imikhiqizo Bakery

Izimpahla zebhikawozi, ezinjengama-muffin, amakhekhe, amaqebelengwane nama-donuts, zivame ukwenziwa ngokunciphisa imifino noma imajarini.

Ukunciphisa imifino kusiza ukukhiqiza ikhekhe elincane, elithambile. Futhi ishibhile futhi inempilo eshalofini ende kunebhotela noma isinqumelo.

Kuze kube muva nje, zombili izifinyezo zemifino nemargarini zenziwe ngamafutha ka-hydrogenated. Ngalesi sizathu, izimpahla ezibhakiwe ngokwesiko beziwumthombo ovamile wamafutha we-trans.

Namuhla, njengoba abakhiqizi banciphisa amafutha we-trans ekunciphiseni kwabo kanye imajarini, inani eliphelele lamafutha e-transal ezintweni ezibhakiwe ngokufanayo lehlile ().

Kodwa-ke, awukwazi ukucabanga ukuthi konke ukudla okubhakiwe akunamafutha we-trans. Kubalulekile ukufunda amalebula lapho kungenzeka khona futhi uvikele amaqebelengwane aqukethe uwoyela oyingxenye ye-hydrogenated.

Okungcono futhi, zenzele ukudla okubhakiwe ekhaya ukuze ukwazi ukulawula izithako.

Isifinyezo Imikhiqizo yama-Bakery ivame ukwenziwa ngokuncishiswa kwemifino kanye imajarini, ngaphambili eyayiphezulu kumafutha we-trans. Izinkampani eziningi zikwehlisile okuqukethwe kwamafutha ekudlulisweni kule mikhiqizo, okuholela ekutheni kutholakale amafutha angaphansi ezintweni ezibhakiwe.

6. Abapheki bekhofi Abangawona Ubisi

Ama-ayisikhilimu wekhofi okungewona okobisi, awaziwa nangokuthi ama-coffee whiteners, asetshenziswa esikhundleni sobisi nokhilimu kukhofi, itiye nezinye iziphuzo ezishisayo.

Izithako eziyinhloko kokhilimu bekhofi abaningi okungewona okobisi ushukela namafutha.

Iningi labakhilimu okungelona okobisi ngokwendabuko lwenziwe ngoyili oyingxenye ye-hydrogenated ukuze kwandiswe impilo yeshalofu nokuhlinzeka ngokufana okunokhilimu. Kodwa-ke, imikhiqizo eminingi inciphise kancane kancane okuqukethwe kwamafutha emzimbeni eminyakeni yamuva (17).

Ngaphandle kwalokhu, abanye okhilimu besaqukethe uwoyela oyingxenye ye-hydrogenated.

Uma i-creamer yakho engeyona yobisi ifaka kuhlu lesi sithako, kungenzeka ifihle amanani amancane wamafutha we-trans - noma ngabe ikhangiswa njenge- "trans-fat-free" noma isho u-0 gram wamafutha we-trans kwilebula.

Ukugwema amafutha adluliswayo avela kule mikhiqizo, khetha izinhlobo ezingezona zobisi ngaphandle kukawoyela oyingxenye ye-hydrogenated noma usebenzise ezinye izindlela, njengobisi lonke, ukhilimu noma uhhafu nengxenye, uma ungabeki imingcele yobisi ngokuphelele.

Isifinyezo Abakhilimu bekhofi abangewona ubisi bangashintsha ubisi noma ukhilimu eziphuzweni ezishisayo. Kuze kube muva nje, iningi lenziwe ngoyili oyingxenye we-hydrogenated, kepha amaningi manje enziwa ngamafutha anempilo.

7. Eminye Imithombo

Amafutha weTrans angatholakala ngamanani amancane kuhlu lokunye ukudla, kufaka phakathi:

• Amazambane namazambane wommbila: Ngenkathi iningi lamazambane amazambane namabele selingenawo amafutha we-trans, kubalulekile ukuthi ufunde uhlu lwezithako - njengoba eminye imikhiqizo isenamafutha we-trans ngendlela kawoyela oyingxenye ye-hydrogenated.
• Ophaya benyama nama-sausage roll: Amanye asenamafutha we-trans koqweqwe lwawo. Lokhu kungenxa yokuba khona kukawoyela oyingxenye ye-hydrogenated, okhiqiza uqweqwe oluthambile, oluthambile. Bheka lesi sithako kwilebula.
• Amaphayi amnandi: Njengama-pie wenyama kanye nama-sausage roll, ophaya abathandekayo bangaphinde babe namafutha adluliswayo ngenxa yokuba khona kukawoyela oyingxenye ye-hydrogenated koqweqwe lwawo. Funda amalebula noma ngenye indlela zama ukwenza uqweqwe lukaphayi wakho.
• I-Pizza: Amafutha kaTrans angatholakala kweminye imikhiqizo yenhlama ye-pizza ngenxa kawoyela oyingxenye ye-hydrogenated. Bheka lesi sithako, ikakhulukazi kuma-pizza afriziwe.
• Ukuqhwa okusemathinini: Isithwathwa esikhuniwe sakhiwe kakhulu ngoshukela, amanzi kanye namafutha. Njengoba amanye ama-brand aqukethe uwoyela oyingxenye ye-hydrogenated, kubalulekile ukufunda uhlu lwezithako - noma ngabe ilebula lithi 0 amagremu wamafutha we-trans.
• Ama-Crackers: Yize inani lamafutha e-trans in crackers lehle ngo-80% phakathi kuka-2007 no-2011, eminye imikhiqizo isenamafutha we-trans - ngakho-ke kuyakhokha ukufunda ilebula ().

Isifinyezo Qaphela amafutha athengiswayo kweminye imikhiqizo yamazambane amazambane, ama-crackers, ophaya, i-pizza kanye nokubandayo okusemathinini. Noma umkhiqizo ubala u-0 gram wamafutha we-trans kwilebula, hlola uhlu lwezithako ngamafutha ka-hydrogenated.

Okusemqoka

Amafutha weTrans awuhlobo lwamafutha angagcotshwanga ahlobene nemiphumela emibi eminingi yezempilo.

Amafutha we-trans enziwe ayenziwa ngesikhathi se-hydrogenation, esiguqula uwoyela wemifino ketshezi lube uwoyela oqinile ongo-hydrogenated. Amafutha weTrans angatholakala ngokwemvelo enyameni nasebisini.

Yize inani lamafutha e-trans ekudleni lehlile eminyakeni yamuva nje, futhi ukuvinjelwa kwamafutha e-FDA kuqale ukusebenza ngoJuni 2018, kusatholakala kweminye imikhiqizo, njengokudla okuthosiwe noma okubhakiwe kanye nokhilimu bekhofi okungewona obisi, ngenxa ukukhululwa okuthile ekuvinjelweni.

Ukunciphisa ukudla kwakho, qiniseka ukuthi ufunda amalebula bese uhlola uhlu lwezithako zamafutha ka-hydrogenated ngokwengxenye - ikakhulukazi uma uthenga noma yikuphi ukudla okungenhla.

Ekupheleni kosuku, indlela engcono yokugwema amafutha athengiswayo ukukhawulela ekudleni kwakho ukudla okugayiwe futhi okuthosiwe. Esikhundleni salokho, yidla ukudla okunempilo okunothe ngezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo namaprotheni anciphile.