Yintoni iTrans Fat, Ngaba Iyingozi? Ukutya okuqulathe iTrans Fats

Sihlala kude namafutha kuba abangela ubunzima kwaye abangele izifo ezingapheliyo. Nangona kunjalo, ayizizo zonke iintlobo zamafutha ezinempembelelo efanayo emzimbeni. Ioyile; Ngenye ye-macronutrients ezintathu ezihlelwa njenge-carbohydrates, iiprotheni kunye namafutha. Kuyimfuneko kwisondlo sethu nakwimpilo yethu. Amafutha nawo ahlulwe abe ngamafutha asempilweni kunye namafutha angenampilo. Amafutha anempilo; i-omega-3 fatty acids, amafutha e-monounsaturated kunye namafutha e-polyunsaturated. I-Omega-3, i-mono kunye ne-polyunsaturated fats zisempilweni. Amafutha angenampilo ngamafutha atshintshileyo kunye namafutha ahluthayo. Ezi aziyompilo nje kuphela kodwa zibangela izifo ezininzi ekuhambeni kwexesha. 

Emva kokwahlula amafutha, makhe sithethe ngamafutha ahambayo, awela kwiqela lamafutha angenampilo. "Kutheni i-trans fats iyingozi, kukuphi ukutya okufumaneka kuyo?" "Sikuthoba njani ukusetyenziswa kwamafutha agqithisiweyo?" Masikuxelele yonke into ofuna ukuyazi ngalo mbandela.

Yintoni i-trans fat?

I-Trans fatty acids luhlobo lwamafutha angaxutywanga. Kukuguqulwa kweoli yemifuno engamanzi ibe yioyile eqinileyo enegesi yehydrogen kunye ne-catalyst. Luhlobo lwamafutha angenampilo owenziwe yinkqubo ye-hydrogenation. Ngokungafaniyo namafutha ahluthayo, amafutha angaxutywanga anesibophelelo esinye esiphindwe kabini kwisakhiwo sazo sekhemikhali. 

Ezinye iimveliso zezilwanyana, ezifana nenyama yenkomo, imvana kunye neemveliso zobisi, ngokwendalo ziqulathe amanqatha amancinci agqithisiweyo. Ezi zibizwa ngokuba ngamafutha endalo endalo kwaye asempilweni. 

Kodwa amafutha okufakelwa awenziweyo ekutyeni okucutshungulweyo okufana nokutya okukhenkcezisiweyo kunye nemargarine eqhotsiweyo yonyusa i-cholesterol embi. Ngoko ke ayinampilo.

Amafutha endalo kunye nokufakelwa kwamafutha

Singakwazi ukuhlula amafutha e-trans ngeendlela ezimbini ezahlukeneyo. Amafutha ahamba ngendalo kunye namafutha enziweyo.

Amafutha endalo angamafutha asuka kwizilwanyana ezetyisayo (ezifana neenkomo, iigusha, neebhokhwe). Amafutha endalo aye ayinxalenye yokutya kwethu okoko saqala ukutya inyama kunye nobisi. Kwenzeka xa iintsholongwane ezisesiswini sezilwanyana zicola ingca.

La mafutha endalo enza i-2-5% yamafutha obisi kunye ne-3-9% yenyama yenkomo neyegusha. Nangona ibizwa ngokuba yi-trans fat, isempilweni kuba ingena ngokwemvelo emzimbeni wethu.

Awona aziwa kakhulu phakathi kwamafutha endalo, i-conjugated linoleic acid (CLA). Isempilweni kakhulu kwaye inciphisa umngcipheko wesifo sentliziyo. Ifumaneka kumlinganiselo ophezulu kumafutha obisi afunyenwe kwiinkomo ezitya edlelweni.

Iipropathi ezilungileyo esizikhankanyileyo kumafutha endalo ayinakuthiwa iyasebenza kumafutha enziweyo. Amafutha okwenziwa ngamafutha zii-oyile zemizi mveliso okanye ezaziwa ngokuba “zioyile zehydrogenated.” 

Ezi oyile zifumaneka ngokumpompa iimolekyuli zehydrogen kwioyile yemifuno. Le nkqubo itshintsha ubume bemichiza yeoli. Ijika ulwelo lube sisiqina. Le nkqubo ibandakanya uxinzelelo oluphezulu, igesi ye-hydrogen, i-catalyst yesinyithi, kwaye imbi kakhulu.

Emva kokuba i-hydrogenated, i-oyile yemifuno inobomi obude beshelufu. Ukwandisa ubomi beshelufu kutheni abavelisi bekhetha ezi oyile. Iqinile kwiqondo lobushushu begumbi kunye nokuhambelana okufana namafutha ahluthayo.

Ngaba amafutha e-trans ayingozi?

Njengoko sichazile ngasentla, ezi oyile zifumaneka ngenxa yenkqubo engafanelekanga. Uphando lubonisa imiphumo emibi ye-trans fats kwimpilo ngolu hlobo lulandelayo:

• Yandisa iLDL (embi) cholesterol.
• Yehlisa i-HDL (elungileyo) i-cholesterol.
• Yandisa umngcipheko we-atherosclerosis, okanye amanqatha aqokelelweyo kunye ne-cholesterol emithanjeni.
• Ivula i-apoptosis okanye ukufa kweseli ecwangcisiweyo.
• Ibangela ukudumba.

Iingozi zeTrans Fats

Yandisa ingozi yesifo senhliziyo

• Amafutha eTrans ayaziwa ngokuba ngumngcipheko wesifo senhliziyo. 
• Yandisa iLDL (embi) cholesterol.
• Yonyusa kakhulu i-HDL ye-cholesterol ratio.
• Ichaphazela kakubi i-lipoproteins (i-ApoB / ApoA1 ratio), zombini izinto ezibalulekileyo zengozi yesifo senhliziyo.

Ibangela ukuxhathisa kwe-insulin kunye nohlobo lwe-2 yeswekile

• Amafutha eTrans anyusa umngcipheko wesifo seswekile. 
• Kuba ngumngcipheko wesifo seswekile ukumelana ne-insulinYintoni ebangela ukuba kwaye inyuse iswekile yegazi?
• Uphononongo lwezilwanyana lufumene ukuba ukusetyenziswa ngokugqithiseleyo kwamafutha e-trans kubangele imiphumo emibi kwi-insulin kunye nomsebenzi we-glucose.

Yandisa ukuvuvukala

• Ukudumba okugqithisileyo emzimbeni, isifo sentliziyo, isifo semetabolism, isifo seswekile, samathambo Ibangela izifo ezininzi ezingapheliyo ezifana:
• Amafutha e-Trans anyusa iimpawu ezivuthayo ezifana ne-IL-6 kunye ne-TNF alpha.
• Ngoko ioli eyenziweyo ibangela zonke iintlobo zokudumba kwaye ibangele izifo ezininzi.

Ukonakalisa imithambo yegazi kwaye kwandisa ingozi yomhlaza

• La mafutha angondlekanga yonakalisa intambo yangaphakathi yemithambo yegazi, eyaziwa ngokuba yi-endothelium.
• Kuphononongo ngomhlaza, i-trans fats ukuyeka ukuya exesheni Ukuyithatha ngaphambi kokuyeka ukuya exesheni kuye kwanxulunyaniswa nomngcipheko owongezelelweyo womhlaza wamabele emva kokuyeka ukuya exesheni. 

Ukutya okuqulathe iTrans Fats

• Amaqhashu

Xa sicinga nge-cinema, into yokuqala ethi qatha engqondweni yethu Amaqhashu umvuzo. Kodwa ezinye iintlobo zale snack emnandi, ngakumbi i-microwave popcorn, iqulethe i-trans fat. Kungcono ukupapasha iipopcorn ngokwakho.

• I-margarine kunye neoli yemifuno

"Ingaba imajarini inamafutha?" Umbuzo ukhathaza iingqondo zethu. Ewe, imajarini iqulethe izixa eziphezulu zamafutha etrans. Ezinye ii-oyile zemifuno nazo ziqulethe la mafutha angenampilo xa i-hydrogenated.

• ukutya okuqhotsiweyo

Ukuba utya ngaphandle, ngakumbi ukutya okukhawulezayo, kunokwenzeka ukuba udibane nala mafutha angenampilo. Inkukhu eqhotsiweyo kunye nentlanzi, iibhega, iifries kunye neqhotsiweyo i-noodle Ukutya okuthosiweyo okukhawulezayo, okufana nokutya, kuqulethe amanqanaba aphezulu e-trans fat.

• iimpahla ezibhakiweyo

Izinto ezibhakwayo ezifana namaqebengwana, amaqebengwana, namaqebengwana enziwe ngeoli yemifuno okanye imajarini. Ngenxa yokuba kuvela imveliso emnandi ngakumbi. Ixabiso eliphantsi kwaye inobomi obude beshelufu.

• Non-zobisi ikofu creamer

Iikhrimu zekofu ezingezizo zobisi, ezaziwa ngokuba zicofu mhlophe kofuIsetyenziswa endaweni yobisi kunye nekrimu kwiti kunye nezinye iziselo ezishushu. Uninzi lwezikhrimu ezingezizo zobisi zenziwe ngeoyile ene-hydrogenated ukuze zandise ubomi beshelufu kwaye zibonelele ngokungaguquguqukiyo. 

• Iitapile kunye neetshiphusi zombona

Iitapile ezininzi kunye neetshiphusi zombona ziqulathe i-trans fat ngendlela yeoyile enehydrogenated.

• Isoseyiji

Ezinye ziqulethe amafutha agqithisiweyo. Nika ingqalelo kumxholo okwileyibhile. 

• ipayi eswiti

Amanye asenokuba nala mafutha angenampilo. Funda ileyibhile.

• Pizza

Intlama yepizza yezinye brand iqulethe amafutha agqithisiweyo. Qaphela esi sithako, ngakumbi kwipizza ekhenkcezisiweyo. 

• Cracker

Ezinye iintlobo zee-crackers ziqulethe le oli, ngoko musa ukuthenga ngaphandle kokufunda ileyibhile.

Sihlala njani kude kumafutha etrans?

La mafutha angenampilo afumaneka kwiindawo ezininzi zokutya ezicutshungulwayo. Ukuphepha ukusebenzisa ezi oyile, funda iilebhile zokutya ngononophelo. Musa ukuthenga ukutya ngamagama athi "hydrogenated" okanye "inxalenye ye-hydrogenated" kuluhlu.

Ngelishwa, iilebhile zokufunda akwanelanga kuzo zonke iimeko. Okunye ukutya okucutshungulweyo (okufana neoyile yemifuno eqhelekileyo) inokuba ne-trans fat ngaphandle kokuyikhankanya kwileyibhile okanye kuluhlu lwezithako.

Indlela efanelekileyo yokuhlala kude kula mafutha kukuphelisa ngokupheleleyo ukutya okucutshungulwayo kubomi bethu. Kule nto, nikela ingqalelo koku kulandelayo.

• Indalo endaweni yemajarini ibhotolo Yisebenzise. 
• Sebenzisa ioli yomnquma endaweni yeoli yemifuno ekutyeni kwakho.
• Yitya ukutya okuphekwe ekhaya endaweni yokutya okukhawulezayo.
• Sebenzisa ubisi endaweni yekrimu.
• Yitya ukutya okubhakiweyo nokubisiweyo endaweni yokutya okuqhotsiweyo.
• Ngaphambi kokupheka inyama, susa amanqatha.

Amafutha eTrans luhlobo lwamafutha afumaneka ngokwemvelo kwimveliso yobisi kunye nenyama. Lawa ngamafutha endalo kwaye asempilweni. Ngamafutha okwenziwa awenziwe kwimizi-mveliso asetyenziswa ekutyeni okucutshungulweyo kunye nokupakishwayo okungenampilo. Ezi luhlobo lwamafutha angaxutywanga.

Amafutha eTrans aneziphumo eziyingozi ezifana nokunyusa i-cholesterol embi, ukwehlisa i-cholesterol enhle, ukwandisa umngcipheko wesifo senhliziyo kunye nokubangela isifo seswekile. Ukuze ugweme i-trans fats, funda iilebhile zokutya ngononophelo kwaye ungatyi ukutya okucutshungulwayo.

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