Ukutya oku-7 Okusekunamafutha eTrans

Umxholo

• 1. Ukunciphisa imifuno
• 2. Ezinye iintlobo zeePopcorn ezinokungenakucocwa
• 3. IiMargarine ezithile kunye neeoyile zemifuno
• 4. Ukutya okukhawuleziweyo okuthosiweyo
• 5. Iimveliso zokubhaka
• 6. Abenzi beCream Creamers abangaYiyo
• 7. Eminye imithombo
• Umgca osezantsi

Amafutha eTrans luhlobo lwamafutha angafakwanga. Zimbini iintlobo - amafutha endalo kunye nawokuzenzela.

Amafutha endalo ayenziwa ziintsholongwane esiswini seenkomo, iigusha kunye neebhokhwe. La mafutha e-trans enza i-3-7% yamafutha ewonke kwiimveliso zobisi, ezinje ngobisi kunye netshizi, i-3-10% yenkomo kunye neyegusha kunye ne-0-2% kuphela yenkukhu kunye nehagu (, 2).

Kwelinye icala, amafutha atshintshiweyo ayenziwa ikakhulu ngexesha le-hydrogenation, inkqubo apho i-hydrogen yongezwa kwioyile yemifuno ukwenza imveliso eqinileyo eyaziwa ngokuba yioyile ye-hydrogenated.

Izifundo zidibanise ukusetyenziswa kwe-trans fats kwisifo sentliziyo, ukudumba, i-cholesterol "embi" ye-LDL kunye namazinga asezantsi "alungileyo" e-HDL cholesterol (,,,).

Nangona ubungqina bunqunyelwe, amafutha atshintshiweyo endalo abonakala engenabungozi kunalawo enziwe (,, 9).

Nangona ukuvinjelwa kwe-FDA ye-trans fats kuqale ukusebenza nge-18 kaJuni 2018, iimveliso ezenziwe ngaphambi kwalo mhla zisenokwabiwa kude kube nguJanuwari 2020, okanye kwezinye iimeko 2021 ().

Ukongeza, ukutya okunee-gram ezingaphantsi kwe-0.5 yeefrithi zetrans ngokuhambisa nganye kubhalwe iigrama ezingama-0 ().

Ke ngoko, ngelixa iinkampani zokutya zinciphisa umxholo we-trans yeemveliso zazo, ukutya okuninzi kusenamafutha e-trans enziweyo. Ukunciphisa ukutya kwakho, kungcono ufunde uluhlu lwezithako ngononophelo kwaye unciphise ukutya kwakho kwezi mveliso zidweliswe ngezantsi ().

Nazi izinto ezisixhenxe zokutya ezisenamafutha okuhambisa angengowakho.

1. Ukunciphisa imifuno

Ukunciphisa naluphi na uhlobo lwamafutha oluqinileyo kwiqondo lokushisa. Ihlala isetyenziswa ekuphekeni nasekubhakeni.

Ukunciphisa imifuno kwaqulunqwa ekuqaleni kwee-1900 njengenye indlela engabizi kwi-bhotela kwaye yenziwe ngokukodwa kwioli ye-hydrogenated yemifuno.

Iyaziwa ngokubhaka ngenxa yomxholo wayo onamafutha aphezulu, ovelisa i-pastry ethambileyo kunye ne-flakier kunezinye izinto ezimfutshane ezifana nesinqumelo kunye nebhotolo.

Kwiminyaka yakutshanje, iinkampani ezininzi ziye zalinciphisa inani leoyile eyinxalenye ye-hydrogen ekunciphiseni-ukwenza ukuba kuncitshiswe ukungabinamafutha.

Nangona kunjalo, kunokuba nzima ukuxelela ukuba ufinyezo alunamafutha e-trans, njengoko iinkampani zivunyelwe ukuba zidwelise i-0 gram ye-fat fat okoko imveliso ingaphantsi kwe-0.5 yeegram ngokuhambisa ().

Ukufumanisa ukuba ukunciphisa kunamafutha, funda uluhlu lwezithako. Ukuba ibandakanya ioyile yemifuno eyinxalenye ye-hydrogenated, amafutha e-trans akhoyo ngokunjalo.

Isishwankathelo Ukunciphisa imifuno eyenziwe ngeoyile ye-hydrogenated ngokuyinxalenye kwaqalwa njengendawo ebiza ibhotolo. Nangona kunjalo, ngenxa yomxholo wamafutha aphezulu, uninzi lwabavelisi ngoku linciphisile okanye lashenxisa ngokupheleleyo amafutha athambisayo.

2. Ezinye iintlobo zeePopcorn ezinokungenakucocwa

Iipopcorn ezenziwa ngumoya kukutya okutyiwa okuthandwa ngabantu okunempilo. Igcwele ifayibha kodwa iphantsi kunamafutha kunye neekhalori.

Nangona kunjalo, ezinye iindidi ze-popcorn ezinokuhanjiswa kwe-pop.

Iinkampani zokutya ngaphambili bezisebenzisa inxenye yeoyile ye-hydrogenated kwiipopcorn zazo ezingenakuncitshiswa ngenxa yokunyibilika okuphezulu, okugcina ioyile iqinile de ibhegi yepopcorn ifakwe microwaved.

Ngokuqaphelekayo- ngenxa yomngcipheko wezempilo we-fat fat - iinkampani ezininzi ziye zatshintshela kwi-oyile engenamafutha kule minyaka idlulileyo.

Ukuba ukhetha iintlobo ezinokungeniswa kwimicrowable, khetha ii-brand kunye neencasa ezingenayo ioyile ye-hydrogenated. Ngaphandle koko, yenza i-popcorn yakho kwi-stovetop okanye kwi-air popper - ilula kwaye iyabiza.

Isishwankathelo I-Popcorn sisidlo esifanelekileyo, esine-fiber eninzi. Nangona kunjalo, ezinye iindidi zeepopcorn ezingenayo i-microwave zibambe amafutha. Ukuthintela amafutha athambisayo, yeka iipopcorn ezithengwe evenkileni ezenziwe ngeoyile yemifuno yehydrogenated - okanye uzenzele eyakho.

3. IiMargarine ezithile kunye neeoyile zemifuno

Ezinye iioyile zemifuno zinokuqulatha amafutha, ngakumbi ukuba ioyile ine-hydrogenated.

Njengoko i-hydrogenation iqinisa ioyile, ezi oyile ziyinxalenye ye-hydrogen kade zazisetyenziselwa ukwenza imajarini. Ke ngoko, uninzi lweemargarine kwiimarike zaziphezulu kumanqatha entengiso.

Ngethamsanqa, imajarini engenamafutha engenawo amafutha iya isanda ukufumaneka njengoko ezi oyile zikhutshwa.

Nangona kunjalo, gcinani engqondweni ukuba ezinye iioyile zemifuno ezingezo-hydrogenated zinokuqulatha amanqatha.

Izifundo ezibini ezihlalutye iioyile zemifuno- kubandakanya i-canola, isoya kunye nengqolowa-zifumanise ukuba i-0.4-4.2% yomxholo weoyile iyonke yayingamafutha e-trans (13, 14).

Ukunciphisa ukusetyenziswa kwamafutha asuka kugargarine nakwioyile yemifuno, thintela iimveliso eziqukethe ioyile yehydrogenated okanye ukhethe iioyile ezisempilweni ezifana neoyile ye-oliva eyenyulu okanye ioyile yekhokhonathi.

Isishwankathelo Inxalenye yeoyile ye-hydrogenated ine-trans fats. Ukunciphisa ukungenisa amafutha, thintela zonke iioyile zemifuno kunye neemargarines ezidwelise ioyile yehydrogenated kuluhlu lwezithako- okanye usebenzise amanye amafutha okupheka, anjengebhotolo, ioyile yeoyile okanye ioyile yekhokhonathi.

4. Ukutya okukhawuleziweyo okuthosiweyo

Xa usitya usendleleni, khumbula ukuba amafutha atshintshayo anokuzimela kukhetho oluthile lokuthatha.

Ukutya okukhawuleziweyo okuthosiweyo, okufana nenkuku eqhotsiweyo, intlanzi ebethiweyo, iihambhega, iifriji zaseFransi kunye neeodles eziqhotsiweyo, zonke zinokubamba amanqanaba aphezulu amafutha athambisayo.

Amafutha e-trans kule ndawo yokutya anokuvela kwimithombo embalwa.

Okokuqala, iivenkile zokutyela kunye nemixokelelwane yokuthabatha zihlala ziqhotswa kukutya kwioyile yemifuno, enokuthi iqulethe amafutha athambisayo angena ekutyeni (13, 14).

Ngapha koko, amaqondo okupheka aphezulu asetyenzisiweyo ngefry kungabangela ukuba umxholo weoyile uyonyuke kancinci. Umxholo we-fat trans uyonyusa ixesha ngalinye kusasetyenziswa ioyile enye yokufry (16).

Kunokuba nzima ukunqanda amafutha atshintshiweyo kukutya okuthosiweyo, ke kungcono ungakuthinteli ukutya okugcadiweyo ngokupheleleyo.

Isishwankathelo Ukutya okuthosiweyo, okunje ngeefries zaseFransi kunye neehambhega, zihlala ziphekwa kwioyile yemifuno, enokuthi ibambe amafutha. Ngapha koko, uxinzelelo lwamafutha athambileyo luyanda rhoqo xa ioyile isetyenziswa kwakhona.

5. Iimveliso zokubhaka

Izinto zokubhaka, ezinjengeemafini, iikeyiki, iikeyiki kunye needonathi, zihlala zenziwa ngokunciphisa imifuno okanye imajarini.

Ukunciphisa imifuno kunceda ukuvelisa i-pastry, i-pastry ethambileyo. Ikwaxabisa kancinane kwaye inobomi obude obude ngaphezu kwebhotela okanye isinqumelo.

Kude kube kutshanje, zombini imifuno kunye nemargarine zenziwe ngeoyile ye-hydrogenated. Ngesi sizathu, iimpahla ezibhakiweyo ngokwesiqhelo zingumthombo oqhelekileyo wamafutha athambisayo.

Namhlanje, njengoko abavelisi benciphisa amanqatha athambisayo kunqumlo lwabo nakwigargarine, inani elipheleleyo lamafutha eempahla ezibhakiweyo ngokufanayo lehlile ().

Nangona kunjalo, awunakucinga ukuba konke ukutya okubhakiweyo kukhululekile kwi-fat fat. Kubalulekile ukufunda iilebheli apho kunokwenzeka kwaye uphephe iikeyiki eziqulethe ngokuyinxalenye ioyile yehydrogen.

Ngcono nangoku, yenza ukutya okubhakiweyo ekhaya ukuze ulawule izithako.

Isishwankathelo Iimveliso zebhaki zihlala zenziwe ngokunciphisa imifuno kunye imajarini, ngaphambili ezaziphezulu kumanqatha e-trans. Uninzi lweenkampani ziye zanciphisa umxholo wokuhambisa okunamafutha kwezi mveliso, kukhokelela ekuthumeleni okungaphantsi kwamafutha kwiimpahla ezibhakiweyo.

6. Abenzi beCream Creamers abangaYiyo

Iicream creamers ezingezozobisi, ezikwabizwa ngokuba zii-whiteners zekofu, zisetyenziselwa ukubambela ubisi kunye nekhrimu kwikofu, iti nakwezinye iziselo ezishushu.

Ezona zithako ziphambili kwiikhrimu zekofu ezingezizo zobisi sishukela kunye neoyile.

Uninzi lweekhrimu ezingezizo ezobisi zazenziwe ngokwesiko kwioyile ye-hydrogenated ukuze kwandiswe ubomi beshelufu kunye nokubonelela ngokuhambelana okucocekileyo. Nangona kunjalo, iimveliso ezininzi ziye zanciphisa ngokuthe ngcembe umxholo wamafutha kule minyaka idlulileyo (17).

Ngaphandle koku, ezinye iicreamer zisaqukethe ioyile ye-hydrogenated.

Ukuba i-creamer yakho engeyiyo yobisi idwelisa esi sithako, kusenokwenzeka ukuba ifihla amanani amancinci e-trans fat-nokuba ithengisiwe njenge- "trans-fat-free" okanye ithi i-0 gram ye-fat fat kwileyibhile.

Ukuthintela amafutha athambisayo kwezi mveliso, khetha iintlobo ezingezizo zobisi ngaphandle kweoyile ye-hydrogenated okanye usebenzise ezinye iindlela, ezinje ngobisi olupheleleyo, ukhilimu okanye isiqingatha nesiqingatha, ukuba awuthinteli ubisi ngokupheleleyo.

Isishwankathelo Abenzi beekhofi ezingezizo zobisi banokutshintsha ubisi okanye ukhilimu kwiziselo ezishushu. Kude kube kutshanje, uninzi lwenziwe ngeoyile ye-hydrogenated, kodwa uninzi lwenziwe ngeoyile esempilweni.

7. Eminye imithombo

Amafutha eTrans anokufumaneka ngexabiso elincinci kuluhlu lokunye ukutya, kubandakanya:

• Iitapile kunye neetshipsi zombona: Ngelixa uninzi lweetapile kunye neetshipsi zombona ngoku zingenawo amafutha, kubalulekile ukufunda uluhlu lwezithako-njengoko ezinye iimveliso zisaqulathe amafutha ngohlobo lwe-oyile ye-hydrogenated.
• Iinyama zenyama kunye neesoseji rolls: Ezinye zisaqulatha amafutha kwi-crust. Oku kungenxa yobukho beoyile ene-hydrogenated, evelisa uthambile, ocolekileyo. Jonga esi sithako kwileyibhile.
• Iipayi eziswiti: Njengamaqebengwana enyama kunye neesoseji, iipayi eziswiti zinokuqulatha amanqatha ngenxa yobukho beoyile yehydrogenated kuqweqwe. Funda iilebheli okanye kungenjalo zama ukwenza iqhekeza lepayi.
• Ipitsa: Amafutha eTrans anokufumaneka kwezinye iintlobo zentlama ye-pizza ngenxa yeoyile ye-hydrogenated. Hlala ujonge esi sithako, ngakumbi kwii-pizza eziqingqiweyo.
• Ukuqhaqha okunkonkxiweyo: Ukukhenkceka enkonxiweyo ubukhulu becala kwenziwa iswekile, amanzi kunye neoyile. Kuba ezinye iibrand zisaqukethe ioyile ye-hydrogenated ngokuyinxenye, kubalulekile ukuba ufunde uluhlu lwezithako- nokuba ileyibhile ithi zii-0 gram zamafutha e-trans.
• Abaqhekezi: Nangona inani lamafutha e-trans in crackers lehle nge-80% phakathi kuka-2007 no-2011, ezinye iibranti zisaqulathe amafutha-ngenxa yoko kuyahlawulwa ukufunda ilebula ().

Isishwankathelo Jonga amanqatha othutho kwezinye iitshipsi zeetapile, iziqwengana, iipayi, ipitsa kunye nokutya okubandayo. Nokuba imveliso inoluhlu lwe-0 gram ye-trans fat kwileyibhile, jonga uluhlu lwezithako zeoyile ye-hydrogenated.

Umgca osezantsi

Amafutha eTrans luhlobo lwamafutha angafakwanga ahambelana nenani leziphumo ezibi zempilo.

Amanqatha okuhambisa angengowamvelo ayenziwa ngexesha le-hydrogenation, eguqula ioyile yemifuno engamanzi ibe yi-oyile eqinileyo engena-hydrogen. Amafutha eTrans anokufumaneka ngokwendalo kwinyama kunye nobisi.

Nangona inani lamafutha okutya ekutyeni liye lehla kwiminyaka yakutshanje, kunye nokuvalwa kwe-FDA yamafutha e-trans aqala ukusebenza ngoJuni 2018, asafumaneka kwezinye iimveliso, ezinje ngokutya okuthosiweyo okanye okubhakiweyo kunye neekhrimu zekofu ezingezizo zobisi, ngenxa kwizikhululo ezithile zokuvalwa komsebenzi.

Ukunciphisa ukutya kwakho, qiniseka ukuba ufunda iilebheli kwaye ujonge uluhlu lwezithako zeoyile eyinxalenye ye-hydrogenated-ngakumbi xa uthenga nakuphi na ukutya okungasentla.

Ekupheleni kosuku, eyona ndlela yokuthintela amafutha kukuhambisa ukutya kwakho okwenziweyo kunye nokuqhotsiweyo. Endaweni yoko, yitya ukutya okusempilweni okunotye iziqhamo, imifuno, ukutya okuziinkozo, amanqatha asempilweni kunye neeprotein ezincinci.