Amafutha we-Trans kukhona uhlobo lamafutha atholakalayo kokudla okunye. Zingafakwa ngokungeziweko noma zenzeke ngokwemvelo. Amafutha omthamo wemvelo atholakala ezincane kakhulu emikhiqizweni ethile yezilwane. Ngakolunye uhlangothi, amafutha eshuthukisiwe afakwe ngokufakelwa ngenxa yokwenziwa kwamakhemikhali futhi afakwa emikhiqizweni ehlukahlukene yokudla phakathi nenqubo yokukhiqiza.
Kunezifundo ezikhombisa ukuthi zombili izinhlobo zamafutha esitokisi zingandisa ingozi yesifo senhliziyo ngokukhulisa i- cholesterol yakho ye- LDL nokunciphisa i- cholesterol yakho ye- HDL ; Kodwa izifundo ezihlolisisa ingozi yenhliziyo ngesifo samathambo ejwayelekile ngokwemvelo ziphikisana. Kukhona futhi ubufakazi bokuthi amafutha okufakelwa angakwenzela ukuvuvukala, okungase kube negalelo lesifo senhliziyo. Ngenxa yalokhu, amafutha e-trans kufanele alinganiselwe ekudleni kwakho.
AmaTrans Trans ayenziwe kanjani?
Amafutha okudluliswa angakhiwa ngokuhlelekile ngenqubo yamakhemikhali ebizwa ngokuthi i-hydrogenation, ehlasela amabhomu amakhemikhali e-hydrogen angenalutho futhi enza ukubunjwa kwama-hydrogens ezinhlangothini eziphambene nokubopha kabili ekwakhiweni kwamakhemikhali. Ukwenyusa ukwakheka kwamafutha okuthutha kunezinzuzo ezithile kubakhiqizi bokudla. Ukwengeza amafutha okudlulisa angasiza ekwandiseni ishalofu-impilo yokudla okuthile.
Futhi kusiza amanye amafutha aqinile ngokwengeziwe ekamelweni lokushisa futhi enze ukudla okuthile kube mnandi kakhulu.
Yikuphi Ukudla Okuqukethe Amafutha Okuhamba?
Nakuba inyama kanye nemikhiqizo yobisi ingaqukatha inani elincane lemafucumfucu e-trans, amafutha athengiswa ngamakhemikhali ayenokukhathazeka kakhulu ngenxa yobukhona bawo nokuqukethwe okuphezulu kokudla okunye.
Lezi zinhlayiya zivame ukufakwa ekudleni ngamanye amafutha athile angama-hydrogenated (ngezinye izikhathi abizwa ngokuthi ama-PHOs) ngesikhathi senqubo yokukhiqiza. Lokhu kudla okulandelayo kungenziwa ngamafutha angenalo i-hydrogenated futhi kufanele kugwenywe, ngenxa yokukwazi ukuphakamisa i-cholesterol kanye nengozi yesifo senhliziyo:
- Ukudla okusheshayo - kufaka phakathi amathoyizi amancane, namafrimu aseFrance
- Ezinye zisakazeka - njenge-margarine isakazeka noma ibhotela le-peanut
- Ukudla okunye okudla okulula - okufana nama-chips, ama-crackers, nama-cookies
- Ukudla okuthosiwe - kufaka phakathi inkukhu ethosiwe, izindandatho zananisi, kanye nama-nuggets
- I-Nondairy cream
- I-frostings ye-cake elungiselelwe ngaphambilini
- Ukunciphisa imifino
- Imikhiqizo elungiselelwe ngemakethe, njenge-pie crusts, inhlama ye-pizza, nenhlama yekhukhi
- Amanye ama-pastries, ama-donuts nama-pie
Ngenxa yobungozi bokuthi amafutha e-trans agesi akwandisa ingozi yesifo senhliziyo, i-FDA yaqala ifuna abakhiqizi bokudla ukuba babhale inani lemali yokuguqula ngayinye ekusebenzeni ekubhaleni kokuphakela kokudla ngo-2006.
Ngo-2013, i-FDA yamemezela amafutha okuthutha okufakelwa ngokuthi "ngokuvamile ayabhekwa njengophephile" ngenxa yezifundo ezixhumanisa ukusetshenziswa okuphezulu kwe-trans ne-cardiovascular disease. Ngemuva kokuphenywa okuqhubekayo mayelana nemiphumela yamafutha okufakelwa kokudla, i-FDA yabusa ngoJuni 2015 ukuthi abakhiqizi bokudla badinga ukuthola izinyathelo zokulungisa ukudla kwabo okuzocutshungulwa okuzoqeda ukusetshenziswa kwamafutha okuhamba ngesikhathi sokulungiselela.
Abakhiqizi bokudla bafika ngoJuni 2018 ukuthuthukisa izindlela zokukhiqiza ukudla kwabo ngaphandle kwamafutha, noma bangacela i-FDA ukuthi isebenzise amafutha okuthutha ezimweni ezithile. Abanye abakhiqizi bokudla, izindawo zokudlela, kanye nezifunda zase-United States sebevimbele kakade ukusetshenziswa kwamafutha esitokisini ekudleni kwabo.
Izindlela Ongayenza Ukunciphisa Inani Lama-Trans Fats Ekudleni Kwenu
Uhlelo lwe-National Cholesterol Education kanye ne-American Heart Association lincoma ukunciphisa - ngisho nokugwema - ukusetshenziswa kwamafutha esitokisini ekudleni okunempilo. Kuze kube yilapho yonke imikhiqizo yokudla ingenakho ngokuphelele ngamafutha ashubile, kunezindlela onganciphisa inani lamathambo e-trans okudliwe ekudleni kwakho kwe-lipid-downing, okufaka:
- Ukuhlola ilebula lokudla ngemuva kwesikhwama sakho sokudla. Lokhu kufanele kubhale inani lemali evamile ngokukhonza emkhiqizo wokudla. Kodwa-ke, uma inani lamafutha omzimba ngamunye likhonza lingaphansi kuka-0.5 mg, abakhiqizi bokudla bangabhale ngokuqondile okuqukethwe kwamafutha okuthutha epakethe.
- Ukufuna "amafutha ayingxenye ye-hydrogenated" ohlwini lwazo izithako. Lokhu kuzovame ukuboniswa ngezansi nezinye izithako zomkhiqizo wokudla.
- Nciphisa inani lokudla odla kuloluhlu olungenhla. Ngisho noma kukhona ukuthutha ukususa wonke amafutha we-trans okufakelwa emikhiqizweni yokudla, ukudla okunjengama-pastries, ukudla okusheshayo, ukudla okuthosiwe, nokunciphisa imifino kusezinhlakalini eziphezulu namafutha agcwele - okubili okungaba nomthelela omubi ku-cholesterol yakho futhi amazinga e-triglyceride .
Imithombo:
> UkuPhathwa Kwezokudla Nezidakamizwa.Ukunqunywa Kwemvelo Ngokuphathelene Namafutha Ase-Hydrogenated: https://www.federalregister.gov/documents/2015/06/17/2015-14883/final-determination-regarding-partially-hydrogenated-oils
Imisebenzi esebenzayo yama-fatty acids nemiphumela yawo empilweni yabantu. J Parenter Enteral Nutr 2015; 39: 18S-32S.
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.