Kodi Trans Fat ndi Chiyani, Ndi Yovulaza? Zakudya Zokhala ndi Mafuta a Trans

Timakhala kutali ndi mafuta chifukwa amayambitsa kunenepa komanso kuyambitsa matenda ena osatha. Komabe, si mitundu yonse ya mafuta yomwe imakhala ndi zotsatira zofanana pathupi. mafuta; Ndi imodzi mwama macronutrients atatu omwe amadziwika kuti ndi chakudya, mapuloteni, ndi mafuta. Ndikofunikira pa zakudya zathu komanso thanzi lathu. Mafuta amagawidwanso kukhala mafuta abwino komanso osapatsa thanzi. mafuta abwino; omega-3 fatty acids, mafuta a monounsaturated ndi mafuta a polyunsaturated. Omega-3, mono ndi polyunsaturated mafuta ndi athanzi. Mafuta osapatsa thanzi ndi mafuta a trans ndi mafuta okhuta. Izi ndizopanda thanzi komanso zimayambitsa matenda ambiri pakapita nthawi. 

Pambuyo poika mafuta m'magulu, tiyeni tikambirane za mafuta a trans omwe amagwera m'gulu lamafuta osayenera. "Chifukwa chiyani mafuta a trans ndi owopsa, ndi zakudya ziti zomwe zilipo?" "Kodi timachepetsa bwanji kudya kwamafuta a trans?" Tiyeni tifotokoze zonse zomwe zili ndi chidwi ndi izi.

Kodi mafuta a trans ndi chiyani?

Mafuta a Trans ndi mtundu wamafuta osakhazikika. Ndiko kutembenuka kwamafuta a masamba amadzimadzi kukhala mafuta olimba okhala ndi mpweya wa haidrojeni komanso chothandizira. Ndi mtundu wamafuta opanda thanzi opangidwa ndi njira ya hydrogenation. Mosiyana ndi mafuta a saturated, mafuta osatha amakhala ndi mgwirizano umodzi pawiri pamapangidwe awo. 

Zakudya zina zanyama, monga ng’ombe, nkhosa, ndi mkaka, mwachibadwa zimakhala ndi mafuta ochepa. Awa amatchedwa mafuta achilengedwe achilengedwe ndipo ndi athanzi. 

Koma mafuta opangira mafuta muzakudya zowunda ndi zakudya zokonzedwanso monga margarine wokazinga amakweza cholesterol yoyipa. Choncho, n'zopanda thanzi.

Mafuta achilengedwe komanso opangira

Titha kugawa mafuta a trans m'njira ziwiri. Mafuta achilengedwe achilengedwe komanso mafuta opangira.

Mafuta achilengedwe ndi mafuta ochokera ku nyama zolusa (monga ng'ombe, nkhosa, ndi mbuzi). Mafuta achilengedwe achilengedwe akhala mbali ya zakudya zathu kuyambira pomwe tidayamba kudya nyama ndi mkaka. Zimachitika pamene mabakiteriya m'mimba mwa nyama amadya udzu.

Mafuta achilengedwewa amapanga 2-5% yamafuta amkaka, 3-9% yamafuta ang'ombe ndi amwanawankhosa. Ngakhale dzina lake ndi trans mafuta, ndi wathanzi chifukwa amalowa m'thupi mwathu mwachibadwa.

Odziwika kwambiri pakati pa mafuta achilengedwe a trans, conjugated linoleic acid (CLA). Ndi wathanzi kwambiri ndipo amachepetsa chiopsezo cha matenda a mtima. Amapezeka m'mafuta ambiri a mkaka omwe amatengedwa kuchokera ku ng'ombe zomwe zimadya msipu.

Zinthu zabwino zomwe tatchula zamafuta achilengedwe sizinganenedwe kuti ndizovomerezeka pamafuta opangira. Mafuta opangira mafuta ndi mafuta aku mafakitale kapena otchedwa "hydrogenated mafuta". 

Mafutawa amapezeka popopera mamolekyu a haidrojeni m'mafuta amasamba. Njirayi imasintha mawonekedwe amafuta amafuta. Amasintha madzi kukhala olimba. Izi zimaphatikizapo kuthamanga kwambiri, gasi wa haidrojeni, chothandizira zitsulo, ndipo ndizoyipa kwambiri.

Kamodzi hydrogenated, masamba mafuta ndi alumali moyo wautali. Mafutawa amakondedwa ndi opanga chifukwa amawonjezera nthawi ya alumali. Ndiwolimba kutentha kwa firiji ndi kusasinthasintha kofanana ndi mafuta odzaza.

Kodi mafuta a trans ndi owopsa?

Monga tafotokozera pamwambapa, mafutawa amapezeka chifukwa cha njira yopanda thanzi. Kafukufuku akuwonetsa zotsatira zoyipa za mafuta a trans pa thanzi motere:

• Imakweza cholesterol ya LDL (yoyipa).
• Amachepetsa cholesterol ya HDL (yabwino).
• Zimawonjezera chiopsezo cha atherosulinosis, kapena mafuta ndi kolesterolini omwe amawunjikana m'mitsempha.
• Imayambitsa apoptosis kapena kufa kwa cell.
• Zimayambitsa kutupa.

Zowopsa za Mafuta a Trans

Amachulukitsa chiopsezo cha matenda a mtima

• Mafuta a Trans ndi omwe amadziwika kuti ali pachiwopsezo cha matenda amtima. 
• Imakweza cholesterol ya LDL (yoyipa).
• Zimawonjezera kuchuluka kwa cholesterol / HDL cholesterol.
• Imakhudza kwambiri ma lipoproteins (chiwerengero cha ApoB / ApoA1), zomwe ndizinthu zofunika kwambiri pachiwopsezo cha matenda amtima.

Amayambitsa kukana insulini komanso mtundu wa 2 shuga

• Mafuta a Trans amawonjezera chiopsezo cha matenda a shuga. 
• Chifukwa ndizomwe zimayambitsa matenda a shuga insulin kukanaKodi chimayambitsa ndi chiyani komanso chimakweza shuga m'magazi?
• Pakufufuza kwa nyama, kugwiritsa ntchito kwambiri mafuta a trans kunapezeka kuti kumayambitsa zovuta pakugwira ntchito kwa insulin ndi glucose.

Amachulukitsa kutupa

• Kutupa kwambiri mthupi, matenda amtima, metabolic syndrome, shuga, nyamakazi zimayambitsa matenda ambiri aakulu monga
• Mafuta a Trans amawonjezera zolembera zotupa monga IL-6 ndi TNF alpha.
• Mwa kuyankhula kwina, mafuta opangira amayambitsa kutupa kwamitundu yonse ndikuyambitsa matenda ambiri.

Imawononga mitsempha yamagazi ndikuwonjezera chiopsezo cha khansa

• Mafuta osapatsa thanziwa amawononga mkati mwa mitsempha yamagazi yotchedwa endothelium.
• Mu kafukufuku wokhudza khansa, mafuta a trans kusintha kwa thupi Kumwa mankhwalawa musanayambe kusamba kwagwirizanitsidwa ndi chiopsezo chowonjezeka cha khansa ya m'mawere pambuyo posiya kusamba. 

Zakudya Zokhala ndi Mafuta a Trans

• Mbuliwuli

Tikamaganizira za cinema, chinthu choyamba chomwe chimabwera m'maganizo ndi Mbuliwuli ndalama. Koma mitundu ina ya zokhwasula-khwasula izi, makamaka ma popcorn opangidwa ndi microwave, amakhala ndi mafuta a trans. Ndibwino kuti mupange chimanga nokha.

• Margarine ndi mafuta a masamba

"Kodi margarine ndi mafuta a trans?" Funso likutidodometsa. Inde, margarine ali ndi mafuta ambiri a trans. Mafuta ena a masamba amakhalanso ndi mafuta osapatsa thanzi pamene ali ndi hydrogenated.

• zakudya zokazinga mwachangu

Ngati mumadya kunja, makamaka chakudya chofulumira, mumatha kukumana ndi mafuta osapatsa thanzi awa. Nkhuku yokazinga ndi nsomba, hamburger, zokazinga za ku France ndi zokazinga Zakudyazi Zakudya zofulumira, monga zakudya zokazinga, zimakhala ndi mafuta ochulukirapo.

• zinthu zophikidwa

Zophika buledi monga makeke, makeke, makeke amapangidwa ndi mafuta a masamba kapena margarine. Chifukwa chokoma kwambiri chimatuluka. Ndizotsika mtengo ndipo zimakhala ndi nthawi yayitali.

• Non-mkaka khofi creamer

Zopangira khofi zopanda mkaka, zomwe zimadziwikanso kuti zoyera za khofi khofiAmagwiritsidwa ntchito m'malo mwa mkaka ndi zonona mu tiyi ndi zakumwa zina zotentha. Mafuta ambiri osakhala a mkaka amapangidwa kuchokera ku mafuta ochepa a hydrogenated kuti apititse patsogolo moyo wa alumali ndikupatsanso kusinthasintha. 

• Mbatata ndi chimanga chips

Tchipisi zambiri za mbatata ndi chimanga zimakhala ndi mafuta a trans monga mafuta ochepa a hydrogenated.

• Soseji

Zina zimakhala ndi mafuta a trans. Samalani ndi zomwe zili patsambalo. 

• chitumbuwa chokoma

Ena angakhale ndi mafuta oipawa. Werengani chizindikirocho.

• Pizza

Mitundu ina ya mtanda wa pizza imakhala ndi mafuta a trans. Samalani kwambiri ndi ma pizza owumitsidwa azinthu izi. 

• Cracker

Mitundu ina ya crackers imakhala ndi mafutawa, choncho musagule osawerenga chizindikirocho.

Kodi timapewa bwanji mafuta a trans?

Mafuta osapatsa thanziwa amapezeka m'zakudya zambiri zosinthidwa. Werengani zolemba zazakudya mosamala kuti musamadye mafutawa. Osagula zakudya ndi mawu akuti "hydrogenated" kapena "partally hydrogenated" pamndandanda.

Tsoka ilo, zolemba zowerengera sizokwanira nthawi zonse. Zakudya zina zokonzedwanso (monga mafuta a masamba okhazikika) zitha kukhala ndi mafuta osinthika osalembedwa kapena kulembedwa pamndandanda wazopangira.

Njira yabwino yopewera mafutawa ndi kuchotseratu zakudya zomwe zasinthidwa. Kwa ichi, tcherani khutu ku zotsatirazi.

• Zachilengedwe m'malo mwa margarine mafuta gwiritsani ntchito. 
• Gwiritsani ntchito mafuta a azitona m'malo mwa mafuta a masamba pazakudya zanu.
• Idyani zakudya zophikidwa kunyumba m’malo mwa zakudya zofulumira.
• Gwiritsani ntchito mkaka m'malo mwa zonona.
• Idyani zakudya zophikidwa ndi zowiritsa m’malo mwa zokazinga.
• Musanaphike nyama, chotsani mafuta.

Mafuta a Trans ndi mtundu wamafuta omwe amapezeka mwachilengedwe mumkaka ndi nyama. Awa ndi mafuta achilengedwe achilengedwe ndipo ndi athanzi. Opanda thanzi ndi mafuta opangidwa m'mafakitale opangidwa ndi mafakitale omwe amagwiritsidwa ntchito muzakudya zokonzedwa ndi kupakidwa. Awa ndi mawonekedwe amafuta osatha.

Mafuta a Trans ali ndi zotsatira zoyipa monga kukweza cholesterol yoyipa, kutsitsa cholesterol yabwino, kukulitsa chiopsezo cha matenda amtima ndikuyambitsa matenda a shuga. Kuti mupewe mafuta owonjezera, werengani zolemba zazakudya mosamala ndikupewa zakudya zosinthidwa.

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