Iningi lama-margarine awulona onempilo kunebhotela emva kwakho konke
Uma ubukela amazinga akho e- cholesterol futhi usuke ushintshile ngokukhululekile kusuka ibhotela kuya ku-margarine, kungenzeka ukuthi uzwe amahemuhemu ngawo angase abe nakakhulu nakakhulu empilweni yenhliziyo. Yini inikeza? Ngaphambi kokuba uphakamise izandla zakho ekukhungathekeni, nansi okushiwo ucwaningo mayelana nokusakazwa okunempilo kakhulu kwendlovu yakho ye-dinner. Kodwa okokuqala, umlando omncane ngempikiswano yebhotela-vs.-margarine.
Butter Vs. I-Margarine
I-Butter, ekhonjiswe isikhathi eside eMelika ngenxa ye-flavour ecebile kakhulu eyanezela cishe kunoma yikuphi isidlo, iboniswe ukuthi ihlotshaniswa nengozi eyengeziwe yesifo senhliziyo ngenxa yokuqukethwe kwayo enamafutha amaningi. Yilapho i-margarine yasungulwa njengengxenye. Yenziwe ngamafutha asezimboni ezifana ne-canola, izithelo zesundu, kanye ne-soya, i-margarine yenziwa njengendlela yokusabalalisa okunye okunempilo yabaningi bokudla kanye nabacwaningi-okungukuthi, ize kube khona izingozi zayo. Nakuba liphansi emafutheni agcwele futhi aliqukethe i-cholesterol, i-margarine iningi linamazinga aphezulu amafutha ashubile, okwenza i-LDL noma "i-cholesterol" embi ne-HDL ephansi noma "okuhle" i-cholesterol.
I-Trans Fat ku-Margarine vs. I-Fat egcwele I-Butter
Amafutha angasetshenzisiwe ku-margarine amaningi athola inqubo ebizwa ngokuthi i-hydrogenation, edala amafutha angcolile . I-Trans fat iphakamisa i-LDL noma i-cholesterol "embi" ngisho nangaphezu kwamafutha agcwele. I-ac-fatty acids yilokho okunika i-margarine ukuvumelana okuqinile ekamelweni lokushisa.
Ukunamathela ama-margarine, uhlobo olunzima kunazo zonke, aqukethe amafutha amaningi kakhulu-futhi asedayiswa kakhulu namuhla naphezu kwalokho esikuziyo ngomonakalo wabo.
Imiphumela evela ezifundweni zemitholampilo ibonisa ukudlala ama-trans amakhemikhali akhiwe ngabantu ahlotshaniswa namaphesenti angu-28 akhuphuka ingozi yokufa isifo senhliziyo kanti amaphesenti angu-34 akhuphukela ingozi yokufa jikelele.
Akuwona wonke ama-margarine adalwe afana
Imikhiqizo ye-margarine elula futhi egcwele ngokuvamile iqukethe amanoni amancane okuthutha kunama-stick options, aphansi emafutheni agcwele, futhi aphezulu emafutheni angenalutho. Ungakwazi ukubona ukuthi ingakanani ama-trans-fats amafomu e-margarine ayenayo ngokunethezeka kwawo. Labo abaqinile ngokwengeziwe ekamelweni lokushisa kunezidakamizwa ezingaphezu kwalezo eziza emhubheni, ngokuvamile elula. Kungakhathaliseki ukuthi, okukhethwa kukho okuncane kunamanye ama-trans. Hlola ilebuli-uma i-orogenated i-hydrogenated efakwe ohlwini, kungcono ukugwema.
Ezinye izinketho ezintsha ezifana neBenecol ne-Smart Balance HeartRight, noma kunjalo, zenziwe nge-sterols yezihlahla, ezivimbela ukumuncwa kwe-cholesterol futhi zingasiza emazingeni aphansi e-LDL. Lezi izinqumo ezinhle uma uzama ukunciphisa i-LDL yakho.
Hlola amalebula akho okudla ukuze wenze isinqumo esinolwazi.
Ingabe Kufanele Ubuyele Embuthanini, Khona-ke?
I-Butter ifika ngezindlela ezimbili ezinkulu: induku nokusabalalisa. Ngokuyinhloko iqukethe amafutha agcwele kanye ne-cholesterol. Uma ubheka ilebula lezithako ngemuva komkhiqizo webhotela, isipuni esisodwa, esilingana ne-pat of ibhotela emkhunjini wakho ku-cob, iqukethe cishe ingxenye yesilinganiso semali ephakanyisiwe yamafutha amaningi kanye ne-cholesterol usuku ngalunye.
Ngezansi: Kulula kakhulu ukufaka insimu eyingozi ngebhotela, njengoba mhlawumbe uyazi ukuthi ngabe uke washayela yini esitsheni se popcorn esishisayo esivela emayinini.
Elinye isipuni sebhotela liqukethe ama-milligram angu-30 we-cholesterol nama-gram angu-7 amafutha agcwele; inani eliphakeme livunyelwe nsukuzonke ngama-milligram angu-200 nama-milligram ayi-10, ngokulandelana. Ukwengeza, ngoba kokubili lezi zinhlobo zamafutha zixhunyaniswa nokukhulisa i-cholesterol kanye nobungozi besifo senhliziyo, ibhotela inconywa ukuthi isebenzise kancane kancane.
Njengoba ibhotela livela ebisi, uma kungenjalo okuyizinto eziphilayo noma ezibhalwe ngokuqondile njengezinhlobo ze-hormone yokukhula ye-bovine (rGBH), ingaqukatha i-rGBH.
Lesi sici singabangela ukulimala izinkomo futhi isinqumo sisekhona nokuthi silimaza abantu noma cha. Ngaphezu kwalokho, ibhotela ezivela ezinkomeni ezinotshani ziphakeme kuma-omega-3 fatty acids, okubalulekile empilweni yenhliziyo, okwenza kube nokudla okunomsoco ngaphezu kwebhotela elidayiswa kakhulu ezilwaneni eziphakanyisiwe. Uma ufuna ukudla ibhotela ngezikhathi ezithile, yenza okusemandleni akho ukuthola imithombo enempilo kakhulu.
Izinketho Ezinhle
Izinketho ezinenhliziyo enhle kakhulu akuyona ibhotela noma i-margarine, kodwa amafutha omnqumo, amafutha we-avocado, kanye nokunye okusakazeka kwemifino. Ezimpahla ezibhakiwe, cabanga ngokufaka esikhundleni se-appleauce, nut butters, noma u-squash purees webhotela. Gcoba ucezu lwakho lwesinkwa ngamanye amafutha omnqumo. Sebenzisa amafutha we-avocado njengamafutha okupheka lapho ususa noma ugawula imifino. Uma uzosebenzisa i-margarine njenge-bread spread, bheka izinguqulo ezithambile eziqukethe ama-stter sterols futhi azikho ama-hydrogenated. Futhi ngokuqondene nebhotela, uma nje ungenayo i-cholesterol ephezulu, ungayithokozisa njengento yokuzijabulisa ngezikhathi ezithile.
Imithombo:
Umtholampilo waseCleveland: Ama-Trans, Ama-Sat Not Saturated Ahlanganiswe Nengozi Yempilo (2015)
I-Harvard Healthbeat. Butter vs. Margarine.
> Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. UHebeisen DF1, uHoeflin F, uReusch HP, uJunker E, uLuterburg BH. Ukwandiswa kwamakhemikhali e-omega-3 ama-acids ngobisi kanye neplatelet ecebile yezinkomo ezinotshani. Int J Vitam Nutritional Res. 1993; 63 (3): 229-33.