Chokwadi pamusoro pekutengesa mafuta

Trans mafuta mhando yemafuta ekudya. Pamafuta ese, mafuta akachinjisa ndiwo akaipisisa pahutano hwako. Mafuta akawandisa mukudya kwako anowedzera njodzi yako yechirwere chemwoyo uye mamwe matambudziko ehutano.

Trans mafuta anogadzirwa kana vagadziri vechikafu vachinja mafuta emafuta kuita mafuta akasimba, sekufupisa kana majarini. Mafuta eTrans anowanikwa mune dzakawanda zvakakangwa, "zvakakurumidza" zvakapetwa, kana zvakagadziriswa chikafu, zvinosanganisira:

• Chero chipi zvacho chakakangwa uye chakarohwa
• Kupfupisa uye kunamatira majarini
• Makeke, musanganiswa wemakeke, mapai, goko, uye madhiri

Zvikafu zvemhuka, senge zvitsvuku nyama uye mukaka, zvine zvidiki zvemafuta ekufambisa. Asi mafuta mazhinji anotapira anobva muzvikafu zvakagadziriswa.

Muviri wako haudi kana kubatsirwa nemafuta anotapira. Kudya mafuta aya kunowedzera njodzi yako kumatambudziko ehutano.

Utachiona hwehutachiona hwehutachiona:

• Trans mafuta anosimudza yako LDL (yakaipa) cholesterol.
• Ivo zvakare vanodzikisa yako HDL (yakanaka) cholesterol.
• Yakakwira LDL pamwe neakaderera HDL mazinga anogona kukonzera cholesterol kuvaka mumatsinga ako (tsinga dzeropa). Izvi zvinowedzera njodzi yako yechirwere chemwoyo uye sitiroko.

Kurera uremu uye njodzi yeshuga:

• Zvikafu zvakawanda zvine mafuta akawanda senge zvakabikwa uye zvekudya zvakakangwa zvine mafuta akawanda anotapira.
• Kudya zvakawandisa mafuta mafuta kunogona kukonzera kuti uwedzere uremu. Inogona zvakare kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga. Kugara pane huremu hune hutano kunogona kudzikisa njodzi yako yeshuga, chirwere chemwoyo, uye mamwe matambudziko ehutano.

Muviri wako haudi trans mafuta. Saka iwe unofanirwa kudya zvishoma sezvinobvira.

Heano mazano kubva kuna 2015-2020 Dietary Guidelines kumaAmerican uye American Heart Association:

• Iwe haufanire kuwana zvinopfuura 25% kusvika 30% yemakoriori ako ezuva nezuva kubva kumafuta.
• Iwe unofanirwa kudzikisira mafuta akazara kusvika pasi pegumi muzana yemakoriori ako ezuva nezuva.
• Iwe unofanirwa kudzora mafuta ekutapudza kusvika pasi pe1% yemakoriori ako ezuva nezuva. Kune mumwe munhu ane zviuru zviviri zvekoriori pazuva rekudya, izvi zvingangoita makumi maviri macalorie kana 2 magiramu pazuva.

Zvese zvakapetwa chikafu zvine chinyorwa chekudya chinosanganisira zvemukati zvemafuta. Vagadziri vechikafu vanodikanwa kuti vatore mafuta ekuchinja pane chikafu uye mamwe ekuwedzera mavara. Kuverenga zvinyorwa zvekudya kunogona kukubatsira iwe kuona kuti yakawanda sei mafuta ekudya yaunodya.

• Tarisa mafuta akazara mu1 kushumira.
• Tarisa tarisa padanho rehuwandu hwemafuta ekufambisa mukushandira.
• Tarisa mazwi "chikamu hydrogenated" mune yezvinyorwa zvinyorwa. Zvinoreva kuti maoiri akashandurwa kuita solids uye trans mafuta. Vagadziri vanogona kuratidza 0 magiramu emafuta anotapira kana paine asingasviki magiramu mashanu pakushanda; kazhinji saizi inoshandira diki inoratidza 0 magiramu emafuta ekufambisa, asi inogona kunge iri imomo. Kana paine akawanda servings mupakeji, saka iro pasuru rese rinogona kunge riine akati wandei magiramu emafuta ekufambisa.
• Paunenge uchitsvaga mafuta ekufambisa, ita shuwa kuti iwe unoverenga iyo nhamba yemasevhisi iwe yaunodya mu1 kugara.
• Mazhinji maresitoreti anokurumidza kudya anoshandisa mafuta akasimba ane mafuta ekufambisa. Kazhinji ivo vanopa ruzivo rwehutano kune avo mamenu. Ukasazviona zvakatumirwa, bvunza server yako. Iwe zvakare unogona kukwanisa kuzviwana pane webhusaiti yeresitorendi.

Trans mafuta ari kuongororwa nekuda kwehutano hwavo. Nyanzvi dziri kushanda kudzikamisa huwandu hwemafuta anotapira anoshandiswa mune zvakapakirwa chikafu uye maresitorendi.

Mafuta eTrans anowanikwa mune zvakawanda zvakagadziriswa uye zvakapakirwa chikafu. Ziva kuti izvi zvekudya zvinowanzo kuve zvakaderera mumuviri uye zvine mamwe macalorie kubva pashuga:

• Cookies, mapai, makeke, mabhisikiti, anotapira mabhanzi, uye madonati
• Chingwa uye maputi
• Zvikafu zvakaomeswa, zvakadai sekudya kwechando, pizza, ice cream, yogati yechando, mukaka unodedera, uye pudding
• Zvikafu zvekudya
• Chikafu chekutenga
• Mafuta akasimba, senge kupfupisa uye majarini
• Nondairy creamer

Hazvisi zvese zvekudya zvakapakurwa zvine trans mafuta. Zvinoenderana nezvinenge zvashandiswa. Ndosaka zvakakosha kuverenga zvinyorwa.

Kunyangwe zvakanaka kuti uzvibate wega kumasipi uye zvimwe zvekudya zvine mafuta kamwechete mune imwe nguva, zvakanakisa kudzivirira chikafu nemafuta anotapira zvachose.

Unogona kucheka huwandu hwemafuta aunodya nekumisikidza chikafu chine hutano pane zvishoma zvine hutano sarudzo. Tsiva chikafu chakakwira mumatra uye akazara mafuta nezvikafu zvine polyunsaturated uye monounsaturated mafuta. Heano maitiro ekutanga.

• Shandisa safflower kana mafuta omuorivhi pane bota, kupfupisa, uye mamwe mafuta akasimba.
• Chinja kubva kumajarini akasimba kune margarine akapfava.
• Bvunza kuti ndechipi chemafuta chikafu chinobikirwa mukati iwe paunodya kunze kumaresitorendi.
• Dzivisa zvakakangwa, zvakapakirwa, uye zvakagadziriswa zvekudya.
• Tsiva nyama nehuku isina ganda kana hove mazuva mashoma pasvondo.
• Tsiva yakazara-mafuta diary neakaderera-mafuta kana nonfat mukaka, yogati, uye chizi.

Trans mafuta acids; Partially hydrogenated maoiri (PHOs); Cholesterol - trans mafuta; Hyperlipidemia - trans mafuta; Atherosclerosis - trans mafuta; Kuomarara kwetsinga - trans mafuta; Hypercholesterolemia - trans mafuta; Coronary arteri chirwere - trans mafuta; Chirwere chemwoyo - trans mafuta; Peripheral tsinga chirwere - trans mafuta; PAD - trans mafuta; Stroke - trans mafuta; CAD - trans mafuta; Kudya kwemoyo kudya - trans mafuta

• Trans mafuta acids

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUtano reHurumende neHuman Services; Kudya neDrug Administration. Trans mafuta. www.fda.gov/food/food-additives-petitions/trans-fat. Yakagadziridzwa Chivabvu 18, 2018. Yakasvika muna Chikunguru 2, 2020.

Dhipatimendi reUtano reHurumende neHuman Services; Dhipatimendi Rezvekurima reUS. 2015 - 2020 Dhaidhi Mirayiridzo yevaAmerican. Yechisere Edition. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Yakagadziridzwa Zvita 2015. Yakasvika muna Chikunguru 2, 2020.

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya