Inyaniso malunga neTrans Fats

Umxholo

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Kuyothusa kancinci xa urhulumente engena ekuthinteleni iivenkile zokutyela ekuphekeni kunye nesithako esisafumaneka kukutya okuthengiswa kwivenkile yokutya. Yile nto yenziwe yiNew York State xa isamkela isilungiso sokunyanzelisa iindawo zokutyela kunye neenqwelo zokutya ukuze kupheliswe amafutha okwenziwa okubizwa ngokuba yi-hydrogenated oyile-asetyenziselwa ukwenza uninzi lwezinto esizithandayo ezinetyala (idonathi, iifriji zaseFrance, iikeyiki).

Kweli hlobo lidlulileyo, umthetho uye wasebenza ngokupheleleyo. Konke ukutya okulungiselelwe kwaye kwahanjiswa kwiindawo zokutyela eNew York ngoku kufuneka kuqulathe ngaphantsi kwe-0.5 grams ye-trans fat ngokuphakelwa. Kutshanje, ilizwe laseCarlifonia lilandele lo mthetho, likwalela ukusetyenziswa kwe nayiphi na amafutha e-trans ekulungiseleleni ukutya kwendawo yokutyela (ukusebenza ngo-2010) kunye neempahla ezibhakiweyo (ezisebenzayo ngo-2011). Yintoni ebangela la mafutha abe yingozi kukutya kwethu? U-Katherine Tallmadge, RD, osisithethi se-American Dietetic Association, uyacacisa kwaye, kuba amafutha e-trans asenokufumaneka ekutyeni okupakishiweyo, akubonisa indlela yokuzikhusela xa uthenga ezivenkileni.

Yintoni Amafutha eTrans?

"Amafutha angengowokwenziwa ziioyile zemifuno eziye zongezwa iiathom ze-hydrogen ukuze zijike zisuka kulwelo zibe ziqina," utshilo uTallmadge. "Abavelisi bokutya bayathanda ukuzisebenzisa kuba zitshiphu, zinika iimveliso ixesha elide kwaye zonyusa incasa kunye nokutya kokutya-umzekelo, benza ii-cookies crispier kunye neepie crust flakier. Kwiminyaka emva kokuba yenziwe, safumanisa ukuba itrans Amafutha abangela umngcipheko ophindwe kabini kwimpilo yethu.Omabini anyusa i-LDL (i-cholesterol embi evala umthambo ekhokelela ekuhlaselweni kwentliziyo) yaye, ngomlinganiselo omkhulu, yehlisa iHDL (icholesterol esusa amafutha). Umbutho weAmerican Heart Association uphinde uqhagamshele amafutha okuhambisa kumngcipheko okhulayo wohlobo lweswekile yesi-2.

Ngaba Ukuvalwa komsebenzi Kusisicombululo?

Akunjalo, utsho uTallmadge. Izithintelo azilunge ngakumbi kubathengi ukuba, ukuze bathobele imithetho emitsha, abapheki bokutya okukhawulezayo kunye nabapheki kwindawo yokutyela bathathe indawo yamafutha e-trans nge-mafutha enkomo okanye i-oyile yesundu, enamafutha amaninzi (oku kunyusa amanqanaba egazi e-LDL kunye ne-cholesterol iyonke , imiba yengozi yesifo sentliziyo).

Isisombululo sokwenyani, utsho uTallmadge, kukwazi ukuba ukutya okutyayo kwalungiselelwa njani kwaye endaweni yeoyile esempilweni yentliziyo kuncitshiswe ngamafutha kunye neemajarini ezincamathelayo xa upheka. Inokwenziwa, utshilo. "Ndiye ndabona iindlela zokupheka zekhekhe zetshokolethi ezibiza ioli yeoli. Kwaye ioli ye-walnut isebenza kakuhle kwi-cookies kunye ne-pancakes okanye unokuzama i-peanut oil kunye nefries yesiFrentshi.

Nalu uluhlu lweeoyile ezisempilweni entliziyweni onokuzigcina uluncedo xa uthenga:

* Iponyoponyo

ICanola

Iflegiweyo

* Amantongomane (njengehazelnut, ipeanut, okanye i-walnut)

Umnquma

* I-Safflower

* Ujongilanga, umbona okanye imbotyi yesoya

Ilebhel Smarts: Yintoni ekufuneka uyijongile

Ukuvalwa kwe-trans-fats akubandakanyi ukutya okupakishiweyo, ke yiba ngumhloli wezempilo kwaye ujonge ukufakwa kwemveliso ngaphambi kokuyongeza kwinqwelo yakho yokuthenga. Ukhangela iimveliso eziqulathe iigram zero zamafutha etrans. Kodwa yazi: Imveliso inokuthengisa "i-0 trans fats!" ukuba ine-0.5g okanye ngaphantsi ngokusebenza, ke qiniseka ukuba ujonga uluhlu lwezithako zeoyile ye-hydrogenated.

I-American Heart Association icebisa ukuba ngaphantsi kwe-1 yepesenti yeekhalori zemihla ngemihla zivela kumanqatha. Ngokusekwe kukutya okungama-2,000 ngosuku, yi-20 calories (ngaphantsi kwe-2g) max. Okwangoku, akwanele ukushenxisa i-trans fats-ufuna ukujonga kumanqatha agcweleyo nawo. Umbutho weSwekile waseMelika ucebisa ukuba kungabikho ngaphezulu kweepesenti ezisi-7 zeekhalori zakho ezizele ngamafutha-kubantu abaninzi, malunga ne-15g ngosuku.

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