Iinyani malunga namafutha atshintshayo

Amanqatha eTrans luhlobo lwamafutha okutya. Kuwo onke amanqatha, amafutha athambileyo yeyona nto imbi empilweni yakho. Amanqatha amaninzi ekudleni kwakho anyusa umngcipheko wesifo sentliziyo kunye nezinye iingxaki zempilo.

Amafutha eTrans enziwa xa abenzi bokutya beguqula iioyile ezingamanzi zibe ngamanqatha aqinileyo, njengokunciphisa okanye imajarini. Amafutha eTrans anokufumaneka kwizinto ezininzi eziqhotsiweyo, "ngokukhawuleza", okanye ukutya okwenziweyo, kubandakanya:

• Nantoni na ethosiweyo nebethiweyo
• Mfutshane kwaye unamathele imajarini
• Iikeyiki, imixube yekhekhe, iipie, uqweqwe lwepie, kunye needonathi

Ukutya kwezilwanyana, okufana nenyama ebomvu kunye nobisi, kunexabiso elincinci lamafutha. Kodwa uninzi lwamafutha agqithisiweyo avela kukutya okucutshungulwayo.

Umzimba wakho awudingi okanye uzuze kumafutha otshintshayo. Ukutya la mafutha kwandisa umngcipheko weengxaki zempilo.

Umngcipheko wesifo sentliziyo:

• Amafutha eTrans aphakamisa i-cholesterol yakho ye-LDL (embi).
• Bakwathoba i-cholesterol yakho ye-HDL (elungileyo).
• Ukuphakama kwe-LDL kunye namanqanaba asezantsi e-HDL kunokubangela ukuba i-cholesterol yakheke kwimithambo yegazi (kwimithambo yegazi). Oku kwandisa umngcipheko wesifo sentliziyo kunye nokubetha.

Ukufumana ubunzima kunye nomngcipheko weswekile:

• Ukutya okunamafutha amaninzi njengokutya okubhakiweyo kunye nokutya okuthosiweyo kunamafutha amaninzi.
• Ukutya kakhulu amafutha amaninzi kunokubangela ukuba utyebe. Inokunyusa umngcipheko kuhlobo lwe-2 yeswekile. Ukuhlala kubunzima obunempilo kunokunciphisa umngcipheko wesifo seswekile, isifo sentliziyo kunye nezinye iingxaki zempilo.

Umzimba wakho awufuni mafutha. Ke kuya kufuneka utye kancinci.

Nazi iingcebiso ezivela kwiZikhokelo zeZidlo zeMelika zika-2015-2020 kunye ne-American Heart Association:

• Akufanele ufumane ngaphezulu kwe-25% ukuya kwi-30% yeekhalori zakho zemihla ngemihla ezivela kumafutha.
• Kuya kufuneka ubeke umda kumanqatha agcweleyo abe ngaphantsi kwe-10% yeekhalori zemihla ngemihla.
• Kuya kufuneka unciphise amanqatha okuhambisa angaphantsi kwe-1% yeekhalori zakho zemihla ngemihla. Kumntu onekhalori ezingama-2 000 ngosuku lokutya, le nto imalunga neekhalori ezingama-20 okanye ii-2 g ngosuku.

Konke ukutya okuhlanganisiweyo kunelebheli yesondlo equka umxholo wamafutha. Abenzi bokutya bayacelwa ukuba babhale ioyile yokuhambisa ukutya okunesondlo kunye neelebheli zokuncedisa. Ukufunda iilebheli zokutya kunokukunceda ugcine umkhondo wokuba ungakanani amafutha owadlayo.

• Jonga amanqatha ewonke kwi-1 yokukhonza.
• Jonga ngokusondeleyo kwinani lamafutha athambileyo ekukhonzeni.
• Khangela amagama athi "inxenye yehydrogenated" kuluhlu lwezithako. Kuthetha ukuba iioyile zitshintshiwe zaba zizinto eziqinileyo kunye namafutha e-trans. Abavelisi banokubonisa i-0 gram ye-trans fat ukuba kukho ngaphantsi kwe-5 gram ngokusebenza; rhoqo ubungakanani obuncinci bokukhonza bubonisa iigrama ezi-0 zamafutha athambileyo, kodwa isenokuba lapho. Ukuba kukho iinkonzo ezininzi kwiphakheji, yonke loo nto inokuqulatha iigramu ezininzi zokuhambisa amafutha.
• Xa ulandela umkhondo wamafutha, qiniseka ukuba ubala inani leenkonzo ozityayo ehleli e1.
• Iindawo zokutyela ezininzi zokutya okukhawulezayo zisebenzisa iioyile eziqinileyo ezinamafutha athambileyo okufrywa. Rhoqo babonelela ngolwazi lwesondlo kwiimenyu zabo. Ukuba awuyiboni iposwe, cela iserver yakho. Unokukwazi ukuyifumana kwiwebhusayithi yokutyela.

Amafutha eTrans aphantsi kovavanyo kwiziphumo zawo zempilo. Iingcali zisebenza ukunciphisa inani lamafutha asetyenzisiweyo asetyenziswa kukutya okuhlanganisiweyo kunye neeresityu.

Amafutha eTrans afunyanwa kukutya okuninzi okusetyenzisiweyo kunye nokupakishwa. Qaphela ukuba oku kutya kuhlala kuphantsi kwizakhamzimba kwaye kuneekhalori ezingaphezulu kwiswekile:

• Iicookies, iipie, iikeyiki, iibhisikidi, iirandi eziswiti kunye needonathi
• Izonka kunye nabaqhekezi
• Ukutya okubandayo, njengokutya okubandayo, ipitsa, iayisi khrimu, iyogathi efriziwe, ubisi ukugungqa kunye nepudding
• Ukutya okulula
• Ukutya okukhawulezayo
• Amafutha aqinileyo, njengokunciphisa kunye imajarini
• Isithambisi seNondairy

Ayizizo zonke ukutya okupakishwe ngamafutha. Kuxhomekeke kwizithako ezisetyenzisiweyo. Kungenxa yoko le nto kubalulekile ukuba ufunde iilebheli.

Ngelixa kulungile ukuzinyanga ngokwakho iilekese kunye nokunye ukutya okunamafutha aphezulu ngexeshana, kungcono ukunqanda ukutya ngamafutha e-trans.

Unokusika ukuba ungakanani amafutha owadlileyo ngokutshintsha ukutya okunempilo endaweni yokhetho olunempilo. Faka endaweni yokutya okuphezulu kumanqatha agcweleyo kunye nokutya okunee-polyunsaturated kunye ne-monounsaturated fats. Nantsi indlela yokuqalisa:

• Sebenzisa i-safflower okanye i-oyile ye-olive endaweni yebhotolo, ukunciphisa kunye namanye amafutha aqinileyo.
• Tshintshela imajarini eqinileyo uye kwijarine ethambileyo.
• Buza ukuba loluphi uhlobo lokutya okuphekiweyo okuphekiweyo xa usitya kwiivenkile zokutyela.
• Gwema ukutya okuqhotsiweyo, okupakishwe, kunye nokwenziwe.
• Buyisela inyama yenkukhu engenasikhumba okanye intlanzi iintsuku ezimbalwa evekini.
• Faka idayari enamafutha apheleleyo okanye ubisi olungenamafutha, iyogathi kunye netshizi.

IiTrans fatty; Inxalenye yeoyile ye-hydrogenated (PHOs); Cholesterol - amafutha athambisayo; Hyperlipidemia - amafutha ahambayo; I-atherosclerosis - amafutha athambisayo; Ukuqina kwemithambo - amafutha athambisayo; Hypercholesterolemia - amafutha amanqatha; Imithambo yegazi yeCoronary - amafutha athambisayo; Isifo sentliziyo - amafutha; Isifo se-artery isifo - i-trans fat; I-PAD - amafutha athambisayo; Ukubetha - amafutha athambisayo; CAD - amafutha amanqatha; Ukutya okusempilweni kwentliziyo - amafutha athambisayo

• IiTrans fat acids

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezeMpilo laseMelika kunye neenkonzo zoLuntu; Ukutya kunye noLawulo lweziyobisi. Amafutha adlulayo. www.fda.gov/food/food-additives-petitions/trans-fat. Ukuhlaziywa ngoMeyi 18, 2018. Ifikeleleke ngoJulayi 2, 2020.

ISebe lezeMpilo laseMelika kunye neenkonzo zoLuntu; Isebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo kubantu baseMelika. Uhlobo lwe-8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Izikhokelo.pdf. Ukuhlaziywa kweDisemba 2015. Kufumaneka ngoJulayi 2, 2020.

• Amafutha okutya
• Uyihlisa njani iCholesterol kunye nokutya