Zowona zama trans mafuta

Trans mafuta ndi mtundu wamafuta azakudya. Mwa mafuta onse, mafuta opititsa patsogolo ndiabwino kwambiri paumoyo wanu. Mafuta ochuluka kwambiri mu zakudya zanu amachulukitsa chiopsezo cha matenda amtima komanso mavuto ena azaumoyo.

Trans mafuta amapangidwa pomwe opanga chakudya amasintha mafuta amadzi kukhala mafuta olimba, monga kufupikitsa kapena margarine. Mafuta a Trans amatha kupezeka muzakudya zambiri zokazinga, "mwachangu", kapena zopangidwa, kuphatikiza:

• Chilichonse chokazinga ndi kumenyedwa
• Kufupikitsa ndi kumatira margarine
• Makeke, zosakaniza makeke, ma pie, kutumphuka kwa chitumbuwa, ndi ma donuts

Zakudya zanyama, monga nyama zofiira ndi mkaka, zimakhala ndi mafuta ochepa. Koma mafuta ambiri opitilira amachokera kuzakudya zopangidwa.

Thupi lanu silikusowa kapena kupindula ndi mafuta. Kudya mafutawa kumawonjezera chiopsezo chathanzi.

Kuopsa kwa matenda amtima:

• Mafuta a Trans amakweza cholesterol chanu LDL (choyipa).
• Amachepetsanso cholesterol yanu yabwino ya HDL.
• LDL yapamwamba komanso milingo yotsika ya HDL imatha kuyambitsa cholesterol m'mitsempha yanu (mitsempha yamagazi). Izi zimawonjezera chiopsezo chanu chodwala matenda a mtima ndi sitiroko.

Kunenepa kwambiri ndi chiopsezo cha matenda ashuga:

• Zakudya zambiri zamafuta ambiri monga zinthu zophikidwa ndi zakudya zokazinga zimakhala ndi mafuta ambiri.
• Kudya mafuta ochulukirapo kungakupangitseni kunenepa. Ikhozanso kuwonjezera chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga. Kukhala wathanzi kumachepetsa chiopsezo chanu cha matenda ashuga, matenda amtima, ndi mavuto ena azaumoyo.

Thupi lanu silikusowa mafuta. Chifukwa chake muyenera kudya pang'ono pang'ono momwe mungathere.

Nawa malingaliro ochokera ku Malangizo a Zakudya a 2015-2020 ku America ndi American Heart Association:

• Musamalandire zopitilira 25% mpaka 30% zama calories anu atsiku ndi tsiku kuchokera kumafuta.
• Muyenera kuchepetsa mafuta odzaza osachepera 10% yama calories anu atsiku ndi tsiku.
• Muyenera kuchepetsa mafuta osapitilira 1% yama calories anu atsiku ndi tsiku. Kwa munthu yemwe ali ndi kalori 2,000 patsiku, izi ndi za ma calories 20 kapena magalamu awiri patsiku.

Zakudya zonse zomwe zili mmatumba zimakhala ndi zolemba zopatsa thanzi zomwe zimaphatikizapo mafuta. Omwe amapanga zakudya amafunika kutchula mafuta amtundu wa zakudya ndi zina zowonjezera. Kuwerenga zolemba za chakudya kumatha kukuthandizani kudziwa kuchuluka kwamafuta omwe mumadya.

• Onetsetsani mafuta onse mu 1 potumikira.
• Yang'anani mwatcheru kuchuluka kwa mafuta opitilira potumiza.
• Fufuzani mawu oti "pang'ono hydrogenated" m'ndandanda wazowonjezera. Zimatanthauza kuti mafuta asinthidwa kukhala zolimba komanso mafuta osintha. Opanga amatha kuwonetsa 0 magalamu amtundu wamafuta ngati pali zosakwana magalamu 5 pakatumikira; nthawi zambiri kukula kocheperako kumawonetsa 0 magalamu a mafuta, koma kumakhalabe mmenemo. Ngati pali ma servings angapo phukusi, ndiye kuti phukusi lonselo lingakhale ndi magalamu angapo amafuta.
• Mukamatsata mafuta, onetsetsani kuti mwawerenga kuchuluka kwa magawo omwe mumadya mukakhala 1.
• Malo odyera ambiri odyera mwachangu amagwiritsa ntchito mafuta olimba omwe ali ndi mafuta osakaniza. Nthawi zambiri amapereka chidziwitso pazakudya zawo. Ngati simukuziwona zitatumizidwa, funsani seva yanu. Muthanso kuzipeza patsamba la malo odyera.

Mafuta a Trans akuwunikiridwa chifukwa cha thanzi lawo. Akatswiri akuyesetsa kuchepetsa kuchuluka kwa mafuta omwe amagwiritsidwa ntchito muzakudya ndi malo odyera.

Mafuta amtundu wa Trans amapezeka m'mitundu yambiri yosakidwa komanso yosungidwa. Dziwani kuti zakudya izi nthawi zambiri zimakhala zopanda michere yambiri ndipo zimakhala ndi ma calories owonjezera kuchokera ku shuga:

• Ma cookie, ma pie, makeke, mabisiketi, masikono, ndi ma donuts
• Mkate ndi ma crackers
• Zakudya zowuma, monga chakudya chamadzulo, pizza, ayisikilimu, yogurt wachisanu, mkaka kugwedezeka, ndi pudding
• Zakudya zoziziritsa kukhosi
• Zakudya zachangu
• Mafuta olimba, monga kufupikitsa ndi margarine
• Wokongoletsa Nondairy

Sizinthu zonse zopakidwa m'matumba zomwe zimakhala ndi mafuta. Zimatengera zosakaniza zomwe zidagwiritsidwa ntchito. Ichi ndichifukwa chake ndikofunikira kuwerenga zolemba.

Ngakhale kuli bwino kudzipatsa nokha maswiti ndi zakudya zina zamafuta kwambiri kamodzi, ndibwino kupewa chakudya chokhala ndi mafuta.

Mutha kudula mafuta omwe mumadya posintha zakudya zopatsa thanzi kuti musakhale ndi thanzi labwino. Sinthanitsani zakudya zomwe zili ndi mafuta osakanikirana kwambiri ndi zakudya zomwe zili ndi mafuta a polyunsaturated ndi monounsaturated. Umu ndi momwe mungayambire:

• Gwiritsani ntchito mafuta osungunuka kapena mafuta m'malo mwa batala, kufupikitsa, ndi mafuta ena olimba.
• Sinthani kuchokera ku margarine olimba kupita ku margarine wofewa.
• Funsani mtundu wanji wazakudya zomwe zimaphikidwa mukamadya m'malesitilanti.
• Pewani zakudya zokazinga, zopakidwa, komanso zopangidwa.
• Sinthanitsani nyama ndi nkhuku kapena nsomba zopanda khungu masiku angapo pa sabata.
• Sinthani tsikulo la mafuta onse ndi mkaka wopanda mafuta ambiri, yogurt, ndi tchizi.

Trans mafuta acids; Mafuta ochepa a hydrogenated (PHOs); Cholesterol - mafuta opatsirana; Hyperlipidemia - mafuta opatsirana; Atherosclerosis - mafuta mafuta; Kuuma kwa mitsempha - mafuta opatsirana; Hypercholesterolemia - mafuta; Mitima matenda - mafuta mafuta; Matenda a mtima - mafuta opatsirana; Zotumphukira mtsempha wamagazi matenda - trans mafuta; PAD - trans mafuta; Sitiroko - trans mafuta; CAD - mafuta opatsirana; Zakudya zopatsa thanzi pamtima - mafuta opatsirana

• Trans mafuta acids

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zaumoyo ku United States; Chakudya ndi Mankhwala Osokoneza Bongo. Trans mafuta. www.fda.gov/food/food-additives-petitions/trans-fat. Idasinthidwa pa Meyi 18, 2018. Idapezeka pa Julayi 2, 2020.

Dipatimenti ya Zaumoyo ku United States; Dipatimenti ya Zaulimi ku US. Malangizo a Zakudya ku 2015 - 2020 kwa aku America. Kusindikiza kwa 8th. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Idasinthidwa mu Disembala 2015. Idapezeka pa Julayi 2, 2020.

• Mafuta Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya