He aha ka Trans Fat, He mea ino anei? ʻO nā meaʻai me nā momona trans

Noho mākou i nā momona no ka mea e hoʻonui ai i ke kaumaha a hoʻoulu i kekahi mau maʻi maʻi. Eia naʻe, ʻaʻole like nā ʻano momona a pau i ke kino. aila; ʻO ia kekahi o nā macronutrients ʻekolu i hoʻokaʻawale ʻia he carbohydrates, proteins, a me nā momona. Pono ia no kā mākou meaʻai a me ko mākou olakino. Hoʻokaʻawale ʻia nā momona i nā momona maikaʻi a me nā momona maikaʻi ʻole. nā momona maikaʻi; nā momona momona omega-3, nā momona monounsaturated a me nā momona polyunsaturated. ʻO Omega-3, mono a me nā momona polyunsaturated ke olakino. ʻO nā momona maikaʻi ʻole nā ​​momona trans a me nā momona momona. He mea maikaʻi ʻole kēia a ke kumu hoʻi i nā maʻi he nui i ka wā lōʻihi. 

Ma hope o ka hoʻokaʻawale ʻana i nā ʻaila, e kamaʻilio e pili ana i nā momona trans i hāʻule i loko o ka pūʻulu momona maikaʻi ʻole. "No ke aha e pōʻino ai nā momona trans, he aha nā meaʻai ma laila?" "Pehea mākou e hōʻemi ai i ka hoʻohana ʻana i ka momona trans?" E wehewehe kākou i nā mea a pau e pili ana i kēia.

He aha ka momona trans?

ʻO nā ʻakika momona trans kekahi ʻano momona ʻole. ʻO ia ka hoʻololi ʻana o nā aila mea kanu wai i ʻaila paʻa me ke kinoea hydrogen a me ka catalyst. He ʻano momona maikaʻi ʻole ia i hana ʻia e ka hana hydrogenation. ʻAʻole like me nā momona momona, loaʻa i nā momona unsaturated ka liʻiliʻi hoʻokahi paʻa pālua i loko o ko lākou ʻano kemika. 

ʻO kekahi mau huahana holoholona, ​​​​e like me ka pipi, ke keiki hipa, a me nā huahana waiu, he liʻiliʻi ka momona trans. Ua kapa ʻia kēia mau mea momona trans maoli a olakino. 

Akā ʻo nā momona trans artificial i nā meaʻai maloʻo a me nā meaʻai i hana ʻia e like me ka margarine palai e hoʻonui i ka cholesterol maikaʻi ʻole. No laila, maikaʻi ʻole.

ʻO nā momona trans kūlohelohe a me ka artificial

Hiki iā mākou ke hoʻokaʻawale i nā momona trans ma nā ʻano ʻelua. Nā momona trans maoli a me nā momona trans artificial.

ʻO nā momona trans maoli nā momona mai nā holoholona ruminant (e like me nā pipi, hipa, a me nā kao). ʻO nā momona trans maoli kekahi ʻāpana o kā mākou meaʻai mai ka wā i hoʻomaka ai mākou e ʻai i ka ʻiʻo a me ka waiū. Hana ʻia ia i ka wā e ʻeli ai ka mauʻu i loko o ka ʻōpū o nā holoholona.

ʻO kēia mau momona kūlohelohe he 2-5% o ka momona huahana, 3-9% o ka pipi a me ka momona hipa. ʻOiai ʻo kona inoa he momona trans, he olakino ia no ka mea, komo maoli ia i loko o ko kākou kino.

ʻO ka mea kaulana loa i waena o nā momona trans maoli, ʻakika linoleic conjugated (CLA). He olakino maikaʻi loa ia a hoʻemi i ka pilikia o ka maʻi puʻuwai. Loaʻa ia ma ka nui o ka momona waiu i loaʻa mai nā bipi e ʻai ana ma ka ʻai.

ʻAʻole hiki ke ʻōlelo ʻia nā waiwai maikaʻi a mākou i ʻōlelo ai no nā momona trans maoli no nā momona trans artificial. ʻO nā momona trans artificial he ʻaila ʻenehana a i ʻike ʻia he "ʻaila hydrogenated". 

Loaʻa kēia mau ʻaila ma ka hoʻomoʻi ʻana i nā molekala hydrogen i loko o nā aila mea kanu. Hoʻololi kēia kaʻina i ke ʻano kemika o ka ʻaila. Hoʻololi ia i ka wai i mea paʻa. ʻO kēia kaʻina hana e pili ana i ke kaomi kiʻekiʻe, ke kinoea hydrogen, ka mea hoʻoheheʻe metala, a maikaʻi ʻole.

Ke hoʻohāhā ʻia, ʻoi aku ka lōʻihi o ka mālama ʻana o nā aila mea kanu. ʻOi aku ka maikaʻi o kēia mau ʻaila e nā mea hana i ka wā e hoʻolōʻihi ai lākou i ke ola. He paʻa ma ka lumi wela me ke ʻano like me nā momona momona.

He pōʻino anei nā momona trans?

E like me kā mākou i ʻōlelo ai ma luna, ua loaʻa kēia mau ʻaila ma muli o kahi kaʻina hana maikaʻi ʻole. Hōʻike nā haʻawina i nā hopena maikaʻi ʻole o nā momona trans i ke olakino e like me kēia:

• Hoʻokiʻekiʻe ia i ka LDL (ʻino) cholesterol.
• Hoʻemi ia i ka HDL (maikaʻi) cholesterol.
• Hoʻonui ia i ka pilikia o ka atherosclerosis, a i ʻole ka momona a me ka cholesterol i hōʻiliʻili ʻia i loko o nā aʻa.
• Hoʻoulu ia i ka apoptosis a i ʻole ka make cell programmed.
• Hoʻoulu ia i ka mumū.

Nā pōʻino o nā momona Trans

Hoʻonui i ka pilikia o ka maʻi puʻuwai

• ʻO nā momona trans kahi mea pilikia i ʻike ʻia no ka maʻi puʻuwai. 
• Hoʻokiʻekiʻe ia i ka LDL (ʻino) cholesterol.
• Hoʻonui nui ia i ka huina / HDL cholesterol ratio.
• Hoʻopilikia maikaʻi ia i nā lipoproteins (ApoB / ApoA1 ratio), ʻo ia nā mea koʻikoʻi koʻikoʻi no ka maʻi puʻuwai.

Hoʻopilikia i ka insulin a me ka maʻi diabetes type 2

• Hoʻonui ka momona i ka maʻi diabetes. 
• No ka mea he mea pilikia ia no ka maʻi diabetes pale ʻana i ka insulinHe aha ke kumu a hoʻonui i ke kō koko?
• I ka noiʻi holoholona, ​​ʻike ʻia ka hoʻohana nui ʻana i nā momona trans e hoʻopilikia i ka insulin a me ka hana glucose.

Hoʻonui i ka mumū

• ʻO ka ʻeha nui o ke kino, ka maʻi puʻuwai, metabolic syndrome, diabetes, ʻōiwi hoʻoulu i nā maʻi mau loa e like me
• Hoʻonui ka momona trans i nā hōʻailona inflammatory e like me IL-6 a me TNF alpha.
• ʻO ia hoʻi, ʻo ka ʻaila artificial ka mea e hoʻoulu ai i nā ʻano ʻona a pau a hoʻoulu i nā maʻi he nui.

Hoʻopilikia i nā kīʻaha koko a hoʻonui i ka pilikia o ka maʻi kanesa

• Hoʻopilikia kēia mau momona maikaʻi ʻole i ka uhi o loko o nā kīʻaha koko i kapa ʻia ʻo ka endothelium.
• Ma kahi haʻawina e pili ana i ka maʻi kanesa, nā momona trans menopause ʻO ka lawe ʻana iā ia ma mua o ka menopause ua pili pū me ka piʻi nui ʻana o ka maʻi kanesa ma hope o ka menopause. 

ʻO nā meaʻai me nā momona trans

• Popcorn

Ke noʻonoʻo mākou i ka hale kiʻiʻoniʻoni, ʻo ka mea mua i hiki i ka naʻau pope loaʻa kālā. Akā ʻo kekahi mau ʻano ʻano o kēia meaʻai leʻaleʻa, ʻoi aku ka popcorn microwaveable, loaʻa i ka momona trans. ʻOi aku ka maikaʻi e paʻi i ka kulina iā ʻoe iho.

• ʻO Margarine a me nā aila ʻai

"He momona ka margarine trans?" Hoʻopiʻi ka nīnau iā mākou. ʻAe, aia ka margarine i nā pae kiʻekiʻe o ka momona trans. Aia i loko o kekahi aila mea kanu kēia aila maikaʻi ʻole ke hoʻoheheʻe ʻia.

• meaʻai wikiwiki palai

Inā ʻai ʻoe i waho, ʻoi aku ka meaʻai wikiwiki, ʻoi aku ka nui o ka loaʻa ʻana o kēia mau momona maikaʻi ʻole. ʻO ka moa palai a me ka iʻa, hamburger, french fries a palai mi ʻO ka meaʻai wikiwiki, e like me nā meaʻai palai, loaʻa nā pae kiʻekiʻe o ka momona trans.

• mea kālua

Hana ʻia nā huahana pākī e like me nā keke, nā kuki, nā pāpaʻi me nā aila meaʻai a i ʻole margarine. No ka mea, puka mai kahi hua ʻono. He ʻoi aku ka maikaʻi a ʻoi aku ka lōʻihi o ka mālama ʻana.

• ʻAʻole-waiu kofe creamer

ʻO nā mea hoʻomaʻemaʻe kofe waiu ʻole, ʻike ʻia hoʻi he mau mea keʻokeʻo kofe ke kopeHoʻohana ʻia ia ma ke ʻano he pani no ka waiū a me ka ʻaila i ke kī a me nā mea inu wela ʻē aʻe. Hana ʻia ka hapa nui o nā ʻaila waiu ʻole mai ka ʻaila hydrogenated hapa e hoʻolōʻihi i ke ola o ka papa a hāʻawi i kahi ʻano like ʻole. 

• ʻO ka ʻuala a me ka ʻōpala kulina

ʻO ka hapa nui o nā ʻuala a me nā ʻāpana kulina he momona trans ma ke ʻano o ka ʻaila hydrogenated hapa.

• Sausage

Aia kekahi i ka momona trans. E noʻonoʻo i ka mea ma ka lepili. 

• pai ʻono

Loaʻa paha i kekahi i kēia momona maikaʻi ʻole. E heluhelu i ka lepili.

• Pizza

Loaʻa i kekahi mau ʻano o ka palaoa pizza ka momona trans. E makaʻala loa me nā pizzas paʻa no kēia mea. 

• Pahu

Aia kēia ʻaila i kekahi mau ʻano pahūpahū, no laila, mai kūʻai me ka heluhelu ʻole ʻana i ka lepili.

Pehea mākou e pale ai i nā momona trans?

Loaʻa kēia mau momona maikaʻi ʻole i nā meaʻai i hana ʻia. E heluhelu pono i nā lepili meaʻai e pale aku i ka ʻai ʻana i kēia mau ʻaila. Mai kūʻai i nā meaʻai me nā huaʻōlelo "hydrogenated" a i ʻole "partially hydrogenated" ma ka papa inoa.

ʻO ka mea pōʻino, ʻaʻole lawa ka heluhelu ʻana i nā lepili i nā hihia āpau. Hiki ke loaʻa i kekahi mau meaʻai i hana ʻia (e like me nā ʻaila meaʻai maʻamau) i nā momona trans me ka ʻole e hoʻopaʻa inoa ʻia a helu ʻia paha ma ka papa inoa.

ʻO ke ala maikaʻi loa e pale aku ai i kēia mau momona, ʻo ia ke hoʻopau loa i nā meaʻai i hana ʻia. No kēia, e hoʻolohe i kēia.

• Kūlohelohe ma kahi o ka margarine ka waiūpaʻa e hoohana. 
• E hoʻohana i ka aila ʻoliva ma kahi o nā aila meaʻai i kāu ʻai.
• E ʻai i nā meaʻai i kuke ʻia i ka home ma mua o ka meaʻai wikiwiki.
• E hoʻohana i ka waiū ma kahi o ka cream.
• E ʻai i nā meaʻai i kālua ʻia a i paila ʻia ma mua o nā meaʻai palai.
• Ma mua o ka kuke ʻana i ka ʻiʻo, e wehe i ka momona.

ʻO nā momona trans kahi ʻano momona i loaʻa maoli i ka waiu a me nā huahana ʻiʻo. He mau momona trans maoli kēia a he olakino. ʻO nā momona trans artificial i hoʻohana ʻia i nā meaʻai i hoʻoponopono ʻia a pūʻulu ʻia. He ʻano kēia o nā momona unsaturated.

Loaʻa i nā momona trans nā hopena pōʻino e like me ka hoʻonui ʻana i ka cholesterol maikaʻi ʻole, hoʻohaʻahaʻa i ka cholesterol maikaʻi, hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka hoʻoulu ʻana i ka maʻi diabetes. No ka pale ʻana i nā momona trans, e heluhelu pono i nā lepili meaʻai a pale i nā meaʻai i hana ʻia.

Nā kūmole: 1