Iqiniso mayelana nama-Trans Fats

-Delile

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Kuyathusa kancane uma uhulumeni engenela enqabela izindawo zokudlela ukuthi zingapheki ngesithako esatholakala ekudleni okuthengiswa esitolo. Yilokho okwenziwa yisifundazwe saseNew York lapho sigunyaza isichibiyelo esiphoqa izindawo zokudlela kanye nezinqola zokudla ukuthi zikhiphe amafutha okwenziwa enziwe abizwa ngokuthi amafutha e-hydrogenated-asetshenziselwa ukwenza izinjabulo zethu eziningi eziyintandokazi ezinecala (ama-doughnuts, ama-French fries, amakhekhe).

Kuleli hlobo eledlule, umthetho uqale ukusebenza ngokugcwele. Konke ukudla okulungiselelwe nokuphakelwe ezindaweni zokudlela zaseNew York manje sekufanele kuqukathe ngaphansi kuka-0.5 amagremu wamafutha adluliswayo ngokudla ngakunye. Muva nje, izwe laseCalifornia lilandele okufanayo, livimbela ukusetshenziswa kwe- noma yikuphi Amafutha e-trans ekulungisweni kokudla kwase-resturante (okuqala ukusebenza ngo-2010) kanye nezimpahla ezibhakiwe (kusukela ngo-2011). Yini eyenza la mafutha abe yingozi kangaka ekudleni kwethu? U-Katherine Tallmadge, RD, umkhulumeli we-American Dietetic Association, uyachaza futhi, ngenxa yokuthi amafutha e-trans asengatholakala ekudleni okupakishiwe, akubonisa indlela yokuzivikela lapho uthenga esitolo.

Ayini Amafutha E-Trans?

"Amafutha okwenziwa okufakelwa angamafutha emifino afakwe ama-athomu e-hydrogen ukuze aguquke asuke oketshezi abe okuqinile," kusho uTallmadge. "Abakhiqizi bokudla bathanda ukukusebenzisa ngoba ishibhile, banikeza imikhiqizo isikhathi eside futhi bathuthukisa ukunambitheka nokuthungwa kokudla-ngokwesibonelo, benza amakhukhi abe crispier kanye nama-pie crusts flakier. Ngemva kweminyaka asungulwa, sathola ukuthi i-trans Amafutha aletha isiphithiphithi esiphindwe kabili empilweni yethu. Zombili ziphakamisa i-LDL (emithanjeni eminyanisa i-cholesterol embi eholela ekuhlaselweni yinhliziyo), futhi, inciphisa kakhulu i-HDL (i-fat-clearing cholesterol enhle). " I-American Heart Association iphinde ixhumanise amafutha adluliswayo nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo lwe-2.

Ingabe Ukuvinjelwa Kuyikhambi?

Akunjalo, kusho uTallmadge. Imikhawulo ayingcono kakhulu kubathengi uma, ukuze bathobele imithetho emisha, abapheki abapheka ukudla okuphekiwe nabapheki bezindawo zokudlela bathatha indawo yamafutha e-trans ngesinqumelo noma uwoyela wesundu, onamafutha amaningi (lokhu kukhuphula amazinga egazi e-LDL kanye ne-cholesterol ephelele , izici eziyingozi yesifo senhliziyo).

Isixazululo sangempela, kusho u-Tallmadge, ukwazi ukuthi ukudla okudlayo kwalungiswa kanjani futhi esikhundleni samafutha anempilo enempilo esikhundleni samafutha agcwele amafutha kanye namajarini okunamathela lapho kupheka. “Kungenziwa,” kusho yena. "Ngibonile izindlela zokupheka zekhekhelethi ezibiza uwoyela womnqumo. Futhi uwoyela we-walnut usebenza kahle kumakhukhi nama-pancake noma ungazama uwoyela wamantongomane ngamafriji aseFrance.

Nalu uhlu lwamafutha aphilile enhliziyo ongawasebenzisa lapho uthenga:

* Ukwatapheya

* Canola

Flaxseed

Amantongomane (njenge-hazelnut, amakinati, noma i-walnut)

Umnqumo

* I-Safflower

Ubhekilanga, ummbila noma ubhontshisi wesoya

I-Label Smarts: Yini Ongayiskena

Ukuvinjelwa kwama-trans-fats akubandakanyi ukudla okuhlanganisiwe, ngakho-ke yiba ngumhloli wezempilo wakho bese ubhekisisa ukupakishwa komkhiqizo ngaphambi kokukufaka enqoleni yakho yokuthenga. Ufuna imikhiqizo equkethe u-zero amagremu wamafutha we-trans. Kepha yazi: Umkhiqizo ungakhangisa "ngamafutha we-0!" uma ino-0.5g noma ngaphansi ngokuphakela ngakunye, ngakho futhi qiniseka ukuthi uhlola uhlu lwezithako lwamafutha afakwe i-hydrogenated ngokwengxenye.

I-American Heart Association incoma ukuthi ngaphansi kwamaphesenti ama-calorie ansuku zonke avela kumafutha we-trans. Ngokuya ngokudla okungu-2 000 ngosuku, lawo ngama-calories angama-20 (ngaphansi kuka-2g) max. Noma kunjalo, akwanele ukuqeda amafutha e-trans-ufuna ukubheka nomugqa wamafutha agcwele. I-American Diabetes Association incoma ukuthi kungabi ngaphezu kwamaphesenti ayi-7 wamakholori akho agcwele amafutha-kubantu abaningi, okungaba ngu-15g ngosuku.

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