Sonke siyazi ukuthi ukudla okunamafutha kubi kuwe. Kodwa maduzane, sekuye kwacaca ukuthi akuzona zonke izinhlobo zamafutha ekudleni kwakho okulingana futhi, ngokumangazayo, akuwona wonke amafutha akubi kuwe. Uhlobo oluthile lwamanoni ekudleni kwakho, okubizwa ngokuthi ama-trans fat, luye lwahlotshaniswa kakhulu nenengozi ephakeme yesifo. Amafutha we-Trans, eqinisweni, azitholakalanga ukuthi anenzuzo empilweni yakho nhlobo.
Uma unesithakazelo sokuthola impilo enempilo noma ukuhlala unempilo, nakanjani kufanele uzinike isikhathi sakho ukwazi ukuthi yimaphi amafutha okuthutha futhi ufunde ukuthi ungawagwema kanjani.
Amafutha ahambayo avelaphi?
Amafutha we-Trans ayingxenye ekhishwe ngamakhemikhali okudla okuthandwayo ngaphambilini futhi okulungiselelwe ukudla okuthosiwe okujulile. Zande kakhulu ngoba zisebenza futhi zisebenza kahle kubakhiqizi bokudla. Izingozi zamafutha esitokisini ziye zaqaphela nje kamuva. Lokhu kuphakama ukuqonda kwemiphumela emibi ye-trans amafutha kuye kwabangela iziqondiso ezintsha ezidinga izinkampani ezipakisha ukudla ukuze zibeke inkomba kwilebuli yomsondlo evuma ukuthi iqukethe amafutha ahambayo uma kunama-gramu angu-0.5 we-trans fat ngokukhonza. Ephendula ukuqwashisa komphakathi mayelana nezingozi zamafutha okuthutha, amaphakheji amaningi okudla manje asho, 'akanayo amafutha okuthutha,' kwenye indawo ebulaweni okumele akhombise amakhasimende ukuthi aqukethe amancane noma awunawo amafutha.
Elinye igama elichazayo lamafutha esitokisi kumalebula okudla 'amafutha athile e-hydrogenated.' Leli gama libhekisela ekusebenzeni kwamakhemikhali okukhiqizwa amafutha okuthutha.
Kodwa-ke, ukudla okungakahlelwa ngaphambili kungabuye kube umthombo wamafutha ashukela uma izindlela zokupheka, isibonelo, zibandakanya ukucheka okujulile usebenzisa amafutha athile e-hydrogenated.
Ngokuvamile, lokhu kudla akungena ephaketheni futhi kaningi akutholakali ulwazi lokudla okunomsoco kwimenyu. Amafutha okupheka ama-hydrogenated ahlala isikhathi eside kunamafutha okupheka a-hydrogenated. Amafutha athile e-hydrogenated ngokuvamile asetshenziselwa ezindaweni zokudlela ngoba enza kube lula ukupheka amaqoqo amaningi okudla emafutheni afanayo ngaphandle kokufaka esikhundleni samafutha, okuyinto elula yokudla okunamanzi okudliwayo ngesikhathi esifushane.
Kukhona nokwenzeka ngokwemvelo ngamafutha esitokisini ngemikhiqizo yezilwane, futhi, ngokulinganisela, lezo zinhlobo zamafutha esithangathi ngokwemvelo azikholelwa ukuthi ziyingozi emzimbeni.
Ziyini amafutha okudlulisa?
Amafutha we-Trans amafutha anesakhiwo samakhemikhali esiwabeka ngokweqile njengamafutha angasetshenzisiwe. Ngokuvamile, amafutha angasetshenzisiwe ekudleni ayebhekwa njengamafutha enempilo kunamafutha agcwele. Ukuze ufunde kabanzi mayelana namafutha agcwele, amafutha angenalutho kanye namafutha okupheka, funda lapha.
Ulwazi olwamukelweyo lokuthi amafutha angenayo i-insaturated aphilile kunamafutha agcweleyo athola ukuthi ama-trans-fat ayindlela engafanele kunawo wonke yamafutha ayinkimbinkimbi kakhulu futhi adideka. Yize ama-trans-fats engamafutha angenayo i-insaturated, ama-trans aphethe isakhiwo esihlukile kunamanye ama-unsaturated ngoba afakwa ngokulungiswa okuqondile, esikhundleni sokuhlelwa kwe-'bent 'okufana namanye amafutha angenalutho.
Imizimba yethu ayikwazi ukugcoba amafutha ashukela ngokucophelela njengamanye amafutha. Futhi amafutha okuthutha futhi ahlanganiswe nesifo, isifo senhliziyo nomdlavuza.
Amafutha e-trans ayandisa kanjani ingozi yokuphazamiseka?
Kukhona ukwanda kokufa kuzo zonke izimbangela ezihlobene nokudla okuphezulu kwamafutha okudlulisa.
Ukudla okuphakeme kwamafutha okuguqula kanye namazinga aphezulu egazini amafutha ahambayo kuye kwahlotshaniswa ukuhambisana nesilinganiso sokukhula kwesibalo ngokusebenzisa idatha eqoqwe kwizifundo eziningi zabantu abaningi ezindaweni ezihlukahlukene ezibandakanya izinkulungwane zabantu eminyakeni edlule.
Kunezindlela ezimbalwa amafutha esitokisi abangela ekungeneni kwakho kokushaya.
* Enye yezindlela ukukhula ukuvuvukala emzimbeni wonke, okukubeka phambili ekubhekeni kwegazi. Lapho amafutha esitasa efakwe emzimbeni womuntu, izinga lokuvuvukala likhuphuka ngokuphawulekayo. Ukuvuvukala kubangela ukuhlaselwa kwezenzakalo eziholela esifo senhliziyo nokushaya isifo.
* Enye indlela amafutha ashukela abangela ukushaywa ngukulimaza ngokuqondile umonakalo wangaphakathi wezitsha zegazi enhliziyweni nasebuchosheni, okuholela ezifweni zenhliziyo nasezifo zesifo sofuba , okukhulisa ingozi yokushaya isifo.
* Futhi indlela yesithathu amafutha okuguqula okuholela ekushayweni yikuphakamisa izinga lakho le-cholesterol ye-LDL eyingozi ngenkathi kunciphisa izinga lakho le-cholesterol ye-HDL enempilo. Funda kabanzi mayelana ne-cholesterol ne-risk stroke yakho lapha .
Ukuphenya ngendlela ama-trans tats kuthinta ngayo umzimba omusha, futhi olunye ulwazi luzovela eminyakeni embalwa elandelayo.
Ungakwazi yini ukukala amazinga wakho we-fat trans fat?
Kuze kube manje, akukhona ukuhlolwa kwegazi okujwayelekile okungadingeka ukuthi ulinganise izinga lamafutha e-trans egazini lakho. Ukuqonda kwezesayensi kwamanje kuyinto engafanelekile ukuthola ama-trans ngokudla kwakho, ikakhulukazi uma udla amanani amaningi e-trans. Kodwa ayikho indlela elula yokuhlola ukwakhiwa kwalolu hlobo lomonakalo noma ukuhlola ukuhlushwa noma ubuningi bamafutha esitokisini emzimbeni wakho.
Yini ongayenza?
Indlela ecacile kunazo zonke yokuqeda amafutha ashukela avela ekudleni kwakho ukugwema ngokuphelele ukudla okupakishwe ngaphambili, ukudla okucutshungulwayo, ukudla okuthosiwe okujulile nokuyeka ukusebenzisa amafutha okupheka anamafutha ashukela. Lokhu kungaba yinguquko enkulu kakhulu uma udla ukudla okunjalo, okuyinto abantu abaningi abakwenzayo. Isiqalo esihle kungaba ukuqeda enye yalezi zigaba ngesikhathi esisuka ekudleni kwakho, futhi ukuyishintsha ngokunye okunye okunempilo nobuchopho.
Amafutha okupheka
Indlela elula yokugwema amafutha okuthutha ukuqala ngokungawasebenzisa amafutha okupheka anamafutha e-trans when ulungiselela ukudla. Lokhu kungafezwa ngokufunda amalebuli kumafutha okupheka futhi usakazeka ngaphambi kokuwathenga. Ukukhetha amafutha angenawo ama-trans (okubizwa nangokuthi amafutha ase-hydrogenated) kubalulekile. Uma ungakwazi futhi ukuyeka amafutha agcwele, lokho kungaba ibhonasi eyengeziwe. Lesi sinyathelo cishe akunakwenzeka ukushintsha ukunambitheka noma ujabulele kokudla okulungiselelayo. Kungcono futhi ukuthi ungasebenzisi kabusha amafutha okupheka.
Ukudla kwangaphambi kokuhlanganiswa, ukudla okucutshungulwayo
Lezi zinto zilula futhi zihlala isikhathi eside. Ngokuvamile zindlala khalori, ezenza zigcwale ukwedlula izithelo noma imifino. Ngenxa yokuthi ayidingi isiqandisiso, kulula ukubeka impahla ngaphezu kokudla okusha. Ukuhamba ekudleni kokudla okunekhalori kudinga ushintsho engqondweni futhi kudinga umzamo wokuthenga ngamabomu izinto ezinempilo. Izithelo ezintsha nama-veggies akugcini njengokugcwala njengokudla okunezinto ezenziwe kahle ngoba ziphansi kwamakhalori. Lolu shintsho ekudleni kwakho lungasiza futhi uma udinga ukuncipha. Kodwa-ke, uma kungadingeki ukuthi ulahlekelwe isisindo, khona-ke ungadinga ukufaka ama-calories okudla okuhlanganisiwe uma usika noma uwasuse ekudleni kwakho. Amantongomane nezithelo ezomile zinikeza indlela enempilo yokuthola ukwaneliseka okulula nokulamba okufana nokudla kokudla ngaphambilini.
Ukudla okujulile okuthosiwe
Ukugwema ukudla okujulile okuthosiwe kudinga umzamo wokuzikhandla uma lokhu kuyintandokazi kuwe. Okuhlangenwe nakho okufana nokudla okuncane okungabuthakathaka kubandakanya ukupheka ukudla okuboshwe ngokukhanyisa ukukhanya uma ukugcoba yilokho okufisa kakhulu kuwe.
Ukwandisa ama-antioxidants ekudleni kwakho
Ama-antioxidants akhiqiza amakhemikhali akhona ngokwezithelo nezitshalo. Baye baboniswa ukuguqula isifo, kuhlanganise nesifo senhliziyo nesifo sofuba esingabangela ukushaywa yisifo. Ngenxa yokuthi amafutha e-trans ahlobene kakhulu ne-stroke-ebangela isifo se-vascular, ama-antioxidants yindlela engokwemvelo yokuguqula ingozi yakho yokushaya isifo ngenkathi ugwema ama-trans trans-sting.
Ngokuvamile, ukuyeka amafutha esitokisi kudinga umzamo wokuzibophezela ngoba ukudla okuqukethe amafutha ashubile kuvame kakhulu. Amanye amazwe avimbela ukusetshenziswa kwamafutha esitokisi. Ngenkathi amafutha e-trans evunyelwe e-United States, imithetho ye-labeling yakamuva yenza kube lula ukuwagwema. Abakhiqizi bokudla benza umzamo ohlanganyelwe wokunciphisa noma wokuqeda ukusetshenziswa kwamafutha ashukela, okungakusiza njengoba wenza imizamo yokunciphisa ukudla kwakho kwamafutha.
Imithombo:
Inhlangano yenhliziyo yaseMelika
I-Serum fatty acid kanye nesifo sohlangothi lwe-ischemic phakathi kwabesifazane be-postmenopausal, i-Yaemsiri S, uSen S, uTinker LF, uRobinson WR, uVevans RW, uRosamond W, Wasserthiel-Smoller S, u-K. Stroke, ngo-Okthoba 2013.
Ukutholakala kwamafutha e-trans kanye nesigameko sokushaywa yizinkinga ku-REasons for Geographic and Racial Differences ku-Stroke (REGARDS), i-Kiage JN, i-PD, i-Judd SE, i-K, i-Lipworth L, uCushman M, i-Howard VJ, i-Kabagambe EK, i-American Journal of Ukudla okunomsoco, May 2014
I-Trans fat, i-aspirin ne-ischemic stroke kubesifazane be-postmenopausal., Yaemsiri S, Sen S, Tinker L, Rosamond W, Wassertheil-Smoller S, He K, Annals of Neurology, November 2012