Zakudya 7 Zomwe Zili Ndi Mafuta A Trans

Zamkati

• 1. Masamba Afupikitsa
• 2. Mitundu Ina Ya Mapipi Ochepetsa Microwavable
• 3. Margarines Ena ndi Mafuta a Masamba
• 4. Zakudya Zofulumira
• 5. Zinthu Zophika buledi
• 6. Omwe Osakaniza Mkaka Wosakaniza Mkaka
• 7. Magwero Ena
• Mfundo Yofunika Kwambiri

Mafuta a Trans ndi mawonekedwe amafuta osakwaniritsidwa. Pali mitundu iwiri - zachilengedwe komanso zopangira mafuta.

Mafuta achilengedwe amapangidwa ndimabakiteriya m'mimba mwa ng'ombe, nkhosa ndi mbuzi. Mafuta osinthitsawa amapanga 3-7% ya mafuta onse azakudya za mkaka, monga mkaka ndi tchizi, 3-10% mu ng'ombe ndi mwanawankhosa ndipo 0% yokha mwa nkhuku ndi nkhumba (, 2).

Kumbali ina, mafuta opangira mafuta amapangidwa nthawi yayikulu ya hydrogenation, njira yomwe hydrogen imawonjezeredwa m'mafuta a masamba kuti apange chinthu cholimba chotchedwa mafuta a hydrogenated.

Kafukufuku walumikizitsa kumwa mafuta opatsirana ndi matenda amtima, kutupa, cholesterol "choyipa" cha LDL komanso kutsika kwa "chabwino" kwama cholesterol a HDL (,,,).

Ngakhale umboni ulibe malire, mafuta achilengedwe amawoneka osavulaza kuposa owonjezera (,, 9).

Ngakhale kuletsa mafuta opatsirana a FDA kudayamba kugwira ntchito pa June 18, 2018, zopangidwa tsiku lino lisanathe kugawidwa mpaka Januware 2020, kapena nthawi zina 2021 ().

Kuphatikiza apo, zakudya zomwe zili ndi ochepera 0,5 magalamu amafuta otumizira pa nthawi iliyonse amatchedwa 0 gramu amafuta ().

Chifukwa chake, ngakhale makampani azakudya amachepetsa mafuta opangidwa kuchokera kuzinthu zawo, zakudya zingapo zilibe mafuta opangira. Kuti muchepetse kudya kwanu, ndibwino kuti muwerenge mosamala mindandanda yazakudya ndikuchepetsa kudya kwanu pazinthu zomwe zili pansipa ().

Nazi zakudya zisanu ndi ziwiri zomwe zili ndi mafuta osinthira.

1. Masamba Afupikitsa

Kufupikitsa ndi mafuta amtundu uliwonse omwe amakhala olimba kutentha. Nthawi zambiri amagwiritsidwa ntchito kuphika ndi kuphika.

Kufupikitsa masamba kunapangidwa koyambirira kwa zaka za m'ma 1900 ngati njira yotsika mtengo yopangira batala ndipo nthawi zambiri imapangidwa kuchokera ku mafuta a masamba a hydrogenated.

Amakonda kuphika chifukwa chokhala ndi mafuta ambiri, omwe amatulutsa buledi wofewa komanso wosalala kuposa mafupikitsidwe ena monga mafuta anyama ndi batala.

M'zaka zaposachedwa, makampani ambiri achepetsa kuchuluka kwa mafuta a hydrogenated pofupikitsa - ndikupangitsa zina kukhala zopanda mafuta.

Komabe, zingakhale zovuta kudziwa ngati kufupikirako kulibe mafuta, popeza makampani amaloledwa kulembetsa 0 magalamu amtundu wamafuta bola ngati malonda ali ndi ochepera 0,5 magalamu pakatumikira ().

Kuti mudziwe ngati kufupikitsa kuli ndi mafuta opitilira muyeso, werengani mndandanda wazosakaniza. Ngati imaphatikizaponso mafuta osungunuka a hydrogenated, ndiye kuti mafuta opitilirapo amapezeka.

Chidule Kufupikitsa masamba komwe kunapangidwa kuchokera ku mafuta a hydrogenated pang'ono kunapangidwa ngati cholowa m'malo mwa batala. Komabe, chifukwa chokhala ndi mafuta ochulukirapo, opanga ambiri tsopano achepetsa kapena kuchotseratu mafuta opatsirana.

2. Mitundu Ina Ya Mapipi Ochepetsa Microwavable

Popcorn pop -orn ndi chakudya chotchuka komanso chopatsa thanzi. Lodzaza ndi ma fiber koma mafuta ochepa komanso ma calories.

Komabe, mitundu ina yama popcorn yosungira mafuta.

Makampani azakudya akhala akugwiritsa ntchito mafuta a hydrogenated pang'ono mu ma popcorn awo osunthika chifukwa chosungunuka kwambiri, zomwe zimapangitsa kuti mafuta akhale olimba mpaka thumba la popcorn lisungunuke.

Makamaka - chifukwa cha kuwopsa kwa thanzi la mafuta - makampani ambiri asinthana ndi mafuta opanda mafuta m'zaka zaposachedwa.

Ngati mukufuna mitundu yama microwavable, sankhani zopangidwa ndi zonunkhira zomwe mulibe mafuta a hydrogenated. Kapenanso, pangani ma popcorn anu pa stovetop kapena popper air - ndizosavuta komanso zotsika mtengo.

Chidule Popcorn ndichakudya chopatsa thanzi chopatsa thanzi. Komabe, mitundu ina ya ma popcorn osungunuka amakhala ndi mafuta. Pofuna kupewa mafuta osagulitsidwa, pewani ma popcorn ogulidwa m'sitolo opangidwa ndi mafuta a masamba a hydrogenated - kapena pangani anu.

3. Margarines Ena ndi Mafuta a Masamba

Mafuta ena azamasamba akhoza kukhala ndi mafuta, makamaka ngati mafutawo ali ndi hydrogenated.

Pamene hydrogenation imalimbitsa mafuta, mafuta opangidwa ndi hydrogenated anali atagwiritsidwa ntchito kale kupanga margarine. Chifukwa chake, margarines ambiri pamsika anali ndi mafuta ambiri.

Mwamwayi, margarine wopanda mafuta amapezekanso pamene mafutawa amachotsedwa.

Komabe, kumbukirani kuti mafuta ena osakhala a hydrogenated amathanso kukhala ndi mafuta opitilira.

Kafukufuku awiri omwe adasanthula mafuta a masamba - kuphatikiza canola, soya ndi chimanga - adapeza kuti 0.4-4.2% yamafuta onse anali mafuta amtambo (13, 14).

Kuti muchepetse kugwiritsidwa ntchito kwamafuta kuchokera kuma margarine ndi mafuta a masamba, pewani zinthu zomwe zili ndi mafuta ochepa a hydrogenated kapena sankhani mafuta athanzi ngati maolivi osapitirira mafuta kapena mafuta a coconut.

Chidule Mafuta ochepa a hydrogenated amakhala ndi mafuta osunthika. Kuti muchepetse mafuta omwe mumadya, pewani mafuta am'masamba ndi ma margarine omwe amalembetsa mafuta osakanikirana pang'ono - kapena gwiritsani ntchito mafuta ena ophikira, monga batala, maolivi kapena mafuta a coconut.

4. Zakudya Zofulumira

Mukamadya mukuyenda, kumbukirani kuti mafuta opatsirana amatha kubisala pazosankha zina.

Zakudya zophika mwachangu, monga nkhuku yokazinga, nsomba zoumitsidwa, ma hamburger, batala la ku France ndi Zakudyazi zokazinga, zonse zimatha kukhala ndi mafuta ambiri.

Mafuta opatsirana mu zakudya izi amatha kuchokera kuzinthu zochepa.

Choyamba, malo odyera komanso unyolo wonyamula zinthu nthawi zambiri amazidya mwachangu m'mafuta a masamba, omwe amatha kukhala ndi mafuta osunthira omwe amalowa mchakudyacho (13, 14).

Kuphatikiza apo, kutentha kwambiri komwe kumagwiritsidwa ntchito nthawi yokazinga kumatha kupangitsa kuti mafuta azikula pang'ono. Mafuta opatsirana amawonjezeka nthawi iliyonse mafuta omwewo akagwiritsidwanso ntchito kukazinga (, 16).

Kungakhale kovuta kupewa mafuta opangidwa kuchokera ku chakudya chokazinga, chifukwa chake ndibwino kuti muchepetse kudya zakudya zokazinga palimodzi.

Chidule Zakudya zokazinga, monga batala la ku France ndi ma hamburger, nthawi zambiri zimaphikidwa m'mafuta a masamba, omwe amatha kukhala ndi mafuta. Kuphatikiza apo, kuchuluka kwamafuta kumawonjezeka nthawi iliyonse mafuta akagwiritsidwanso ntchito.

5. Zinthu Zophika buledi

Zinthu zophika buledi, monga ma muffin, makeke, mitanda ndi ma donuts, nthawi zambiri zimapangidwa ndi kufupikitsa masamba kapena margarine.

Kufupikitsa kwamasamba kumathandizira kutulutsa mafuta ocheperako, ofewa. Imakhalanso yotsika mtengo ndipo imakhala ndi nthawi yayitali kuposa mafuta kapena mafuta anyama.

Mpaka posachedwa, kufupikitsa masamba ndi margarine amapangidwa kuchokera ku mafuta ochepa a hydrogenated. Pachifukwa ichi, zinthu zophikidwa kale zimakhala mafuta wamba.

Masiku ano, opanga akamachepetsa mafuta opatsirana pakuchepetsa ndi majarini, kuchuluka kwamafuta azinthu zophika nawonso kuchepa ().

Komabe, simungaganize kuti zakudya zonse zophika zilibe mafuta. Ndikofunika kuwerenga zolemba ngati zingatheke ndikupewa mitanda yomwe imakhala ndi mafuta a hydrogenated pang'ono.

Komanso, pangani zakudya zanu zophika kunyumba kuti muzitha kuwongolera zosakaniza.

Chidule Zophika buledi nthawi zambiri zimapangidwa kuchokera kufupikitsa masamba ndi margarine, omwe kale anali mafuta ambiri. Makampani ambiri adachepetsa mafuta opangidwa ndi zinthuzi, zomwe zimapangitsa kuti mafuta azigulitsidwa pang'ono.

6. Omwe Osakaniza Mkaka Wosakaniza Mkaka

Omwe sanamwe mkaka, omwe amadziwika kuti whiteners a khofi, amagwiritsidwa ntchito m'malo mwa mkaka ndi kirimu mu khofi, tiyi ndi zakumwa zina zotentha.

Zomwe zimapezekanso m'makina ambiri osakaniza mkaka ndi shuga ndi mafuta.

Omwe sankagulitse mkaka ambiri amapangidwa kuchokera ku mafuta ochepa a hydrogenated kuti achulukitse mashelufu ndikupanga mawonekedwe osasinthasintha. Komabe, zopangidwa zambiri zachepetsa pang'onopang'ono mafuta opitilira muyeso mzaka zaposachedwa (17).

Ngakhale zili choncho, ma kerimu ena amakhalabe ndi mafuta ena ochepa.

Ngati mafuta anu osakoma mkaka adalemba izi, mwina zimabisa mafuta ochepa - ngakhale atalengezedwa kuti ndi "opanda mafuta" kapena akuti 0 magalamu amtundu wamafuta pachizindikiro.

Pofuna kupewa mafuta opangidwa kuchokera kuzinthu izi, sankhani mitundu yopanda mkaka popanda mafuta a hydrogenated kapena mugwiritse ntchito njira zina, monga mkaka wonse, kirimu kapena theka ndi theka, ngati simukuletsa mkaka palimodzi.

Chidule Omwe sanamwe mkaka amatha kumwa mkaka kapena zonona m'malo mwa zakumwa zotentha. Mpaka posachedwa, ambiri amapangidwa kuchokera ku mafuta a hydrogenated, koma ambiri tsopano amapangidwa ndi mafuta athanzi.

7. Magwero Ena

Mafuta a Trans amathanso kupezeka pang'ono pang'ono muzakudya zina zambiri, kuphatikiza:

• Mbatata ndi tchipisi timbewu: Ngakhale tchipisi tambiri timbatata ndi chimanga tsopano tilibe mafuta opititsa patsogolo, ndikofunikira kuwerenga mndandanda wazophatikizira - monga mitundu ina imakhalabe ndi mafuta amtundu wa mafuta a hydrogenated.
• Ma pie a nyama ndi masoseji: Zina zimakhalabe ndi mafuta opitilira muyeso. Izi ndichifukwa chakupezeka kwamafuta ochepa opangidwa ndi hydrogenated, omwe amatulutsa kutumphuka kofewa. Samalani ndi izi pophatikiza.
• Ma pie okoma: Monga ma pie a nyama ndi masoseji, ma pie otsekemera amathanso kukhala ndi mafuta osanjikiza chifukwa chakupezeka kwa mafuta pang'ono mu hydrate. Werengani zolemba kapena yesetsani kupanga chitumbuwa chanu.
• Pitsa: Mafuta amtundu wa Trans amatha kupezeka mumitundu ina ya mtanda wa pizza chifukwa chamafuta ochepa a hydrogenated. Yang'anirani izi, makamaka ma pizza achisanu.
• Kuzizira kwamzitini: Frosting yamzitini nthawi zambiri imakhala ndi shuga, madzi ndi mafuta. Popeza mitundu ina imakhalabe ndi mafuta a hydrogenated pang'ono, ndikofunikira kuwerenga mindandanda yazosakaniza - ngakhale chizindikirocho chikuti 0 magalamu amafuta.
• Ophwanya: Ngakhale kuchuluka kwa mafuta opyola mu crackers kutsika ndi 80% pakati pa 2007 ndi 2011, mitundu ina imakhalabe ndi mafuta - motero kulipira kuwerenga chizindikiro ().

Chidule Samalani mafuta osokonekera mumitundu ina ya tchipisi ta mbatata, ma crackers, ma pie, pizza ndi kuzizira kwamzitini. Ngakhale mankhwala atakhala pamndandanda wa magalamu 0 a mafuta olembapo, onaninso zosakaniza zamafuta ochepa a hydrogenated.

Mfundo Yofunika Kwambiri

Mafuta a Trans ndi mawonekedwe amafuta osasunthika omwe amakhala ndi zovuta zingapo.

Mafuta opanga amapangidwa nthawi ya hydrogenation, yomwe imasintha mafuta amadzimadzi amadzimadzi kukhala olimba pang'ono ngati mafuta a hydrogenated. Trans mafuta amathanso kupezeka mwachilengedwe mu nyama ndi mkaka.

Ngakhale kuchuluka kwamafuta azakudya zatsika m'zaka zaposachedwa, ndipo lamulo loletsa mafuta la FDA lidayamba kugwira ntchito mu June 2018, akadapezekabe muzinthu zina, monga zakudya zokazinga kapena zophika komanso osakaniza mkaka, chifukwa kumasiyapo zinthu zina ku chiletso.

Kuti muchepetse kudya kwanu, onetsetsani kuti mwawerenga zolemba ndikuwona mindandanda yazowonjezera zamafuta a hydrogenated - makamaka mukamagula zakudya zilizonse pamwambapa.

Kumapeto kwa tsikuli, njira yabwino yopewera mafuta opatsirana ndikuchepetsa kudya kwanu kosakanizidwa komanso kokazinga. M'malo mwake, idyani chakudya chopatsa thanzi chokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi ndi mapuloteni owonda.