Iyini I-Trans Fat, Ingabe Iyingozi? Ukudla Okuqukethe Amafutha ETrans

Siyaqhela emafutheni ngoba adala ukukhuluphala futhi abangele izifo ezingapheli. Nokho, akuzona zonke izinhlobo zamafutha ezinomphumela ofanayo emzimbeni. amafutha; Ingenye yama-macronutrients amathathu ahlukaniswa njengama-carbohydrate, amaprotheni, namafutha. Kuyadingeka kukho kokubili ukudla kwethu kanye nempilo yethu. Amafutha nawo ahlukaniswe abe amafutha anempilo kanye namafutha angenampilo. amafutha anempilo; i-omega-3 fatty acids, amafutha e-monounsaturated namafutha e-polyunsaturated. Amafutha e-Omega-3, i-mono kanye ne-polyunsaturated anempilo. Amafutha angenampilo angamafutha e-trans namafutha agcwele. Lezi azinampilo futhi zibangela izifo eziningi ngokuhamba kwesikhathi. 

Ngemva kokuhlukanisa amafutha, ake sikhulume ngamafutha ashintshayo awela eqenjini lamafutha angenampilo. "Kungani amafutha e-trans eyingozi, yikuphi ukudla okukhona?" "Sikunciphisa kanjani ukusetshenziswa kwamafutha e-trans?" Ake sichaze yonke into enelukuluku ngalokhu.

Yini i-trans fat?

Ama-Trans fatty acids awuhlobo lwamafutha angagcwele. Kungukuguqulwa kwamafutha emifino ewuketshezi abe amafutha aqinile anegesi ye-hydrogen kanye ne-catalyst. Kuwuhlobo lwamafutha angenampilo enziwe inqubo ye-hydrogenation. Ngokungafani namafutha agcwele, amafutha angagcwalisiwe okungenani anesibopho esisodwa esiphindwe kabili esakhiweni sawo samakhemikhali. 

Eminye imikhiqizo yezilwane, njengenyama yenkomo, imvu, nemikhiqizo yobisi, ngokwemvelo iqukethe amanani amancane amafutha ahambayo. Lawa abizwa ngamafutha emvelo futhi anempilo. 

Kodwa amafutha okufakelwa okwenziwa ekudleni okuqandisiwe nokudla okugayiwe njengemajarini ethosiwe akhuphula i-cholesterol embi. Ngakho-ke, akunampilo.

Amafutha emvelo nawokwenziwa

Singahlukanisa amafutha e-trans ngezindlela ezimbili ezahlukene. Amafutha emvelo emvelo kanye namafutha okwenziwa.

Amafutha emvelo angamafutha ezilwane ezelusayo (njengezinkomo, izimvu, nezimbuzi). Amafutha emvelo abeyingxenye yokudla kwethu kusukela siqala ukudla inyama nobisi. Kwenzeka lapho amagciwane esiswini sezilwane egaya utshani.

Lawa mafutha emvelo enza u-2-5% wamafutha obisi, ama-3-9% enyama yenkomo kanye newundlu. Nakuba igama layo kungamafutha anqunyiwe, inempilo ngoba ingena ngokwemvelo emzimbeni wethu.

Ayaziwa kakhulu phakathi kwamafutha emvelo emvelo, i-conjugated linoleic acid (CLA). Inempilo ngokwedlulele futhi inciphisa ingozi yesifo senhliziyo. Itholakala ngamanani aphezulu emafutheni obisi atholakala ezinkomeni ezidla emadlelweni.

Izakhiwo ezinhle esizishilo ngamafutha emvelo angeke kuthiwe zivumelekile kumafutha okwenziwa. Amafutha okufakelwa okwenziwa ngamafutha ezimbonini noma aziwa ngokuthi "amafutha e-hydrogenated". 

Lawa mafutha atholakala ngokumpompa ama-molecule e-hydrogen emafutheni emifino. Le nqubo ishintsha isakhiwo samakhemikhali samafutha. Iphendula uketshezi lube okuqinile. Le nqubo ihilela ukucindezela okuphezulu, igesi ye-hydrogen, i-catalyst yensimbi, futhi yimbi kakhulu.

Uma i-hydrogenated, amafutha emifino anesikhathi eside sokuphila. Lawa mafutha akhethwa abakhiqizi njengoba belula isikhathi sokuphila kweshalofu. Iqinile ekushiseni kwekamelo nokuvumelana okufana namafutha agcwele.

Ingabe amafutha e-trans ayingozi?

Njengoba sishilo ngenhla, lawa mafutha atholakala ngenxa yenqubo engenampilo. Ucwaningo lukhombisa imiphumela emibi yamafutha e-trans empilweni ngale ndlela elandelayo:

• Yenyusa i-LDL (embi) cholesterol.
• Yehlisa i-HDL (enhle) cholesterol.
• Yandisa ingozi ye-atherosclerosis, noma amafutha kanye ne-cholesterol eqoqwe emithanjeni.
• Ivula i-apoptosis noma ukufa kweseli okuhleliwe.
• Kubangela ukuvuvukala.

Izingozi Zamafutha ETrans

Yandisa ingozi yesifo senhliziyo

• Amafutha e-Trans ayisici esiyingozi esiyingozi senhliziyo. 
• Yenyusa i-LDL (embi) cholesterol.
• Yandisa kakhulu isilinganiso se-cholesterol / HDL cholesterol.
• Kuthinta kabi ama-lipoprotein (isilinganiso se-ApoB/ApoA1), okuyizinto zombili ezibalulekile ezibeka engcupheni yesifo senhliziyo.

Idala ukumelana ne-insulin kanye nesifo sikashukela sohlobo 2

• Amafutha e-Trans andisa ingozi yesifo sikashukela. 
• Ngoba kuyingozi engozini yesifo sikashukela ukumelana ne-insulinYini ebangela futhi ikhuphule ushukela wegazi?
• Ocwaningweni lwezilwane, ukusetshenziswa ngokweqile kwamafutha e-trans kwatholakala ukuthi kubangele imiphumela emibi ekusebenzeni kwe-insulin nokusebenza kweglucose.

Yandisa ukuvuvukala

• Ukuvuvukala ngokweqile emzimbeni, isifo senhliziyo, i-metabolic syndrome, isifo sikashukela, isifo samathambo kubangela izifo eziningi ezingapheli ezifana
• Amafutha e-Trans akhulisa izimpawu zokuvuvukala ezifana ne-IL-6 ne-TNF alpha.
• Ngamanye amazwi, amafutha okwenziwa aqala zonke izinhlobo zokuvuvukala futhi abangele izifo eziningi.

Ilimaza imithambo yegazi futhi yandise amathuba okuba nomdlavuza

• Lawa mafutha angenampilo alimaza ulwelwesi lwangaphakathi lwemithambo yegazi eyaziwa ngokuthi i-endothelium.
• Ocwaningweni ngomdlavuza, amafutha e-trans ukunqamuka kokuya esikhathini Ukuwuthatha ngaphambi kokunqamuka kokuya esikhathini kuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza webele ngemva kokunqamuka kokuya esikhathini. 

Ukudla Okuqukethe Amafutha ETrans

• I-Popcorn

Uma sicabanga nge-cinema, into yokuqala efika engqondweni I-Popcorn imali engenayo. Kodwa ezinye izinhlobo zalesi sidlo esimnandi, ikakhulukazi i-popcorn egayiwe nge-microwave, ziqukethe amafutha e-trans. Okungcono kakhulu ukuzenzela ummbila.

• I-margarine namafutha emifino

"Ingabe imajarini i-trans fat?" Umbuzo uyasidida. Yebo, imajarini iqukethe amazinga aphezulu amafutha e-trans. Amanye amafutha emifino nawo aqukethe la mafutha angenampilo uma i-hydrogenated.

• ukudla okuthosiwe okusheshayo

Uma udla ngaphandle, ikakhulukazi ukudla okusheshayo, maningi amathuba okuba uhlangane nalawa mafutha angenampilo. Inkukhu ethosiwe nenhlanzi, i-hamburger, ama-french athosiwe nokuthosiwe i-noodle Ukudla okusheshayo, njengokudla okuthosiwe, kuqukethe amazinga aphezulu amafutha ahambayo.

• izimpahla ezibhakwayo

Imikhiqizo yokubhaka njengamaqebelengwane, amakhukhi, amakhekhe enziwe ngamafutha emifino noma imajarini. Ngoba kuvela umkhiqizo omnandi kakhulu. Ishibhile futhi iphila isikhathi eside.

• I-non-dairy coffee creamer

Izikhilimu zekhofi ezingezona zobisi, ezaziwa nangokuthi abamhlophe bekhofi ikhofiIsetshenziswa esikhundleni sobisi nokhilimu etiyeni nakwezinye iziphuzo ezishisayo. Amakhilimu amaningi angewona obisi enziwe ngamafutha ayingxenye ye-hydrogenated ukuze anwebe impilo yeshalofu futhi anikeze ukungaguquguquki okucwebezelayo. 

• Amazambane nama-corn chips

Iningi lamazambane kanye nama-corn chips aqukethe amafutha e-trans ngendlela yamafutha ayingxenye ye-hydrogenated.

• Isoseji

Ezinye ziqukethe amafutha e-trans. Naka okuqukethwe kulebula. 

• uphaya omnandi

Abanye bangase babe nala mafutha angenampilo. Funda ilebula.

• Pizza

Ezinye izinhlobo zenhlama ye-pizza ziqukethe amafutha e-trans. Qaphela kakhulu ama-pizza afriziwe alesi sithako. 

• Cracker

Amanye ama-crackers aqukethe la mafutha, ngakho-ke ungathengi ngaphandle kokufunda ilebula.

Siwagwema kanjani ama-trans fat?

Lawa mafutha angenampilo atholakala ekudleni okuningi okugayiwe. Funda amalebula okudla ngokucophelela ukuze ugweme ukusebenzisa lawa mafutha. Ungathengi ukudla ngamagama athi "hydrogenated" noma "i-hydrogenated ingxenye" ​​ohlwini.

Ngeshwa, ukufunda amalebula akwanele kuzo zonke izimo. Okunye ukudla okugayiwe (okufana namafutha emifino avamile) kungase kuqukathe amafutha ngaphandle kokufakwa ilebula noma ohlwini lwezithako.

Indlela engcono kakhulu yokugwema lawa mafutha ukuqeda ukudla okugayiwe ngokuphelele. Ukuze wenze lokhu, qaphela okulandelayo.

• Yemvelo esikhundleni semajarini ibhotela sebenzisa. 
• Sebenzisa amafutha omnqumo esikhundleni samafutha emifino ekudleni kwakho.
• Yidla ukudla okuphekwe ekhaya esikhundleni sokudla okusheshayo.
• Sebenzisa ubisi esikhundleni sikakhilimu.
• Yidla ukudla okubhakiwe nokubilisiwe esikhundleni sokuthosiwe.
• Ngaphambi kokupheka inyama, susa amafutha.

Amafutha e-Trans awuhlobo lwamafutha atholakala ngokwemvelo emikhiqizweni yobisi nenyama. Lawa ngamafutha emvelo futhi anempilo. Angenampilo amafutha okwenziwa akhiqizwa embonini asetshenziswa ekudleni okugayiwe kanye nokupakishiwe. Lawa wuhlobo lwamafutha angacushiwe.

Amafutha e-Trans anemiphumela eyingozi njengokukhuphula i-cholesterol embi, ukwehlisa i-cholesterol enhle, okwandisa ingozi yesifo senhliziyo nokuvusa isifo sikashukela. Ukuze ugweme amafutha, funda amalebula okudla ngokucophelela futhi ugweme ukudla okugayiwe.

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