Zowona Zokhudza Mafuta a Trans

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Ndizowopsa pang'ono pomwe boma lilowererapo kuletsa malo odyera kuphika ndi zosakaniza zomwe zimapezekanso muzogulitsa kugolosale. Izi ndi zomwe New York State idachita pomwe idavomereza kusintha komwe kumakakamiza malo odyera komanso magaleta azakudya kuti athetse mafuta opangira mafuta omwe amatchedwanso mafuta a hydrogenated omwe amagwiritsidwa ntchito popanga zisangalalo zambiri zomwe timakonda (ma donuts, ma fries aku France, mitanda).

Chilimwechi chathachi, lamuloli lidayamba kugwira ntchito. Zakudya zonse zopangidwa ndikutumizidwa ku malo odyera ku New York tsopano zikuyenera kukhala ndi ochepera 0,5 magalamu amafuta potumiza. Posachedwa, boma la California lidatsatiranso zomwezo, zoletsa kugwiritsa ntchito zilizonse mafuta ogulitsa pokonza zakudya zodyera (zothandiza 2010) ndi zinthu zophika (zothandiza 2011). Nchiyani chimapangitsa mafuta awa kukhala owopsa pachakudya chathu? Katherine Tallmadge, RD, wolankhulira bungwe la American Dietetic Association, akufotokoza ndipo, chifukwa mafuta opangidwa ndi mafuta amatha kupezekabe muzakudya zapaketi, amakuwonetsani momwe mungadzitetezere mukagula m'sitolo.

Kodi Mafuta a Trans Ndi Chiyani?

"Mafuta opangira mafuta ndi mafuta a masamba omwe adawonjezeredwa maatomu a haidrojeni kuti asinthe kuchoka kumadzi kukhala olimba," akutero Tallmadge. "Opanga zakudya amakonda kuzigwiritsa ntchito chifukwa ndi zotsika mtengo, zimapangitsa kuti zinthu zizikhala zotalikirapo komanso zimawonjezera kukoma ndi kapangidwe kazakudya - mwachitsanzo, zimapangitsa kuti makeke akhale okoma kwambiri komanso kuti ma pie crusts awonekere. Patatha zaka zambiri atapangidwa, tidazindikira kuti trans mafuta amapereka mphamvu ziwiri ku thanzi lathu. Onsewa amakweza LDL (mitsempha yothana ndi cholesterol yoyipa yomwe imayambitsa matenda amtima), ndipo, imachepetsa HDL (kuyeretsa mafuta cholesterol). " American Heart Association imagwirizanitsanso mafuta osintha ndi chiopsezo chowonjezeka cha matenda amtundu wa 2.

Kodi Kuletsa Ntchito Kuli Yankho?

Osati kwenikweni, akutero Tallmadge. Zoletsedwazo sizabwino kwa ogula ngati, kuti azitsatira malamulo atsopano, ophika chakudya chophika komanso ophika odyera m'malo mwa mafuta osinthanitsa ndi mafuta anyama kapena mafuta amanjedza, omwe ali ndi mafuta ochulukirapo (izi zimakweza magazi ambiri a LDL ndi cholesterol yonse , zowopsa za matenda a mtima).

Yankho lenileni, atero a Tallmadge, ndikudziwa momwe chakudya chomwe mukudya chidakonzedwera ndikusinthira mafuta athanzi lamtima pazofupikitsa mafuta-ndikutsitsa margarines mukaphika. "Zitha kuchitika," akutero. "Ndawona maphikidwe a keke ya chokoleti yomwe imayitanitsa mafuta a maolivi. Ndipo mafuta a mtedza amagwiranso ntchito m'makeke ndi zikondamoyo kapena mutha kuyesa mafuta a chiponde ndi batala la ku France.

Nawu mndandanda wamafuta athanzi lamtima woti azikhala othandiza mukamagula:

* Peyala

* Canola

Zathamangitsidwa

* Mtedza (monga mtedza, mtedza, kapena mtedza)

Olive

* Safflower

* Mpendadzuwa, chimanga kapena soya

Label Smarts: Zomwe Mungafufuze

Kuletsa mafuta sikuphatikizira zakudya zopakidwa m'matumba, chifukwa chake khalani woyang'anira zaumoyo wanu ndikuyang'anitsitsa zomwe mumapanga musanaziwonjezere pagalimoto yanu. Mukuyang'ana zinthu zomwe zili ndi ziro magalamu amafuta a trans. Koma dziwani: Chogulitsa chimatha kutsatsa "0 trans mafuta!" ngati ili ndi 0.5g kapena kuchepera pakutumikira, onetsetsani kuti mwayang'ananso zosakaniza zamafuta ochepa a hydrogenated.

American Heart Association imalimbikitsa kuti zosakwana 1 peresenti ya zopatsa mphamvu tsiku lililonse zimachokera ku mafuta. Kutengera ndi chakudya cha 2,000 patsiku, ndiwo ma calories 20 (ochepera 2g) max. Komabe, sikokwanira kuthetsa mafuta a trans - mukufuna kuyang'ananso mzere wamafuta odzaza. American Diabetes Association ikulangiza kuti osapitilira 7 peresenti ya mafuta anu onse akhale odzaza mafuta-kwa anthu ambiri, omwe ndi pafupifupi 15g patsiku.

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