Ichokwadi nezveTrans Fats

Zvemukati

• Ongororo ye

Zvinotityisa kana hurumende ikapinda kurambidza maresitorendi kubikwa nechinhu chichiri kuwanikwa muchikafu chinotengeswa kumagirosa. Ndo zvakaitwa neNew York State payakabvumidza shanduko yekumanikidza nzvimbo dzekudyira uye kunyange ngoro dzechikafu kubvisa mafuta ekunyepedzera - anonziwo mahydrogenated maoiri-anoshandiswa kugadzira akawanda emafaro edu atinofarira mhosva (madonati, mafrizi eFrance, mafekeji).

Zhizha rapfuura, mutemo wakapinda mukushanda kuzere. Zvese zvekudya zvakagadzirwa uye zvinopihwa muNew York eateries izvozvi zvinofanirwa kunge zviine mashoma pane 0,5 magiramu emafuta ekufambisa pakushanda. Munguva pfupi yapfuura, nyika yeCalifornia yakateedzana, kurambidza kushandiswa kwe chero trans mafuta mukugadzirira kwekudya kweresitorendi (inoshanda 2010) uye zvakabikwa zvinhu (inoshanda 2011). Chii chinoita kuti mafuta aya ave nengozi pakudya kwedu? Katherine Tallmadge, RD, mutauriri weAmerican Dietetic Association, anotsanangura uye, nekuti mafuta ekutengesa anogona achiri kuwanikwa muzvikafu zvakaputirwa, anokuratidza nzira yekuzvidzivirira nayo paunenge uchitenga musupamaketi.

Chii chinonzi Trans Mafuta?

"Chakagadzirwa mafuta mafuta emuriwo anga aine maatomu ehydrogen akawedzerwa saka anosanduka kubva pane mvura kuita solid," anodaro Tallmadge. "Vagadziri vechikafu vanofarira kuzvishandisa nekuti zvakachipa, zvinopa zvigadzirwa kwehurefu hwakareba uye zvinowedzera kunaka nekugadzirwa kwezvikafu-semuenzaniso, zvinogadzira makuki crispier uye pie crusts flakier. Makore mushure mekugadzirwa kwavo, takaona kuti trans mafuta anounza kaviri kuutano hwedu. Iwo ose ari maviri anokwidza LDL (tsinga-inovhara cholesterol yakaipa inotungamirira kuhosha yemwoyo) uye, muzvitsama zvikuru, inoderedza HDL (mafuta anobvisa cholesterol yakanaka). IAmerican Heart Association zvakare inobatanidza mafuta ekuchinjisa kune imwe njodzi yekuwedzera yerudzi rwechipiri chirwere cheshuga.

Kurambidzwa Ndiyo Mhinduro Here?

Kwete hazvo, anodaro Tallmadge. Zvinorambidzwa hazvisi nani kune vatengi kana, kuitira kutevedzera mirau mitsva, vanobika-vanokurumidza-kubika uye vekudya maresitorendi vanotsiva mafuta anotapira nemafuta emafuta kana emichindwe, ayo ane mafuta akazara (izvi zvinokwidza mwero weropa weLDL uye cholesterol yakazara , moyo-chirwere chinokonzera njodzi).

Mhinduro chaiyo, anodaro Tallmadge, kuziva kuti chikafu chauri kudya chakagadzirirwa sei uye nekutsiva mafuta ane hutano hwemafuta-akatakurwa kupfupisa uye kunamatira margarini kana uchibika. “Zvinogona kuitwa,” anodaro. "Ndakaona mabikirwo echokoreti keke rinodaidza maorivhi. Uye mafuta emu walnut anoshanda mushe mumakuki nepakeke kana unogona kuedza nzungu nemafuta eFrance.

Heino runyorwa rwemafuta-ane hutano mafuta ekuchengeta anobatsira pakutenga:

* Avocado

* Canola

Yakabvarurwa

Nhu (senge hazelnut, nzungu, kana walnut)

* Muorivhi

Safflower

"Sundira, chibage kana soya

Label Smarts: Zvekutarisisa

Kurambidzwa kwemafuta-mafuta hakusanganisire chikafu chakaputirwa, saka iva wako wehutano inspector uye nyatso tarisisa kurongedza kwechigadzirwa usati wawedzera kungoro yako yekutenga. Uri kutsvaga zvigadzirwa zvine zero magiramu emafuta emafuta. Asi ziva: Chigadzirwa chinogona kushambadza "0 trans mafuta!" kana iine 0.5g kana yakaderera pasevhisi, saka zvakare iva nechokwadi chekutarisa rondedzero yezvinyorwa zvemafuta asina hydrogenated.

IAmerican Heart Association inokurudzira kuti isingasviki muzana muzana yemakoriori ezuva nezuva anobva kumafuta anotapira. Zvichienderana nekudya kwe2,000 pazuva, ndiwo makumi maviri macalorie (asingasviki 2g) max. Zvakadaro, hazvina kukwana kubvisa trans mafuta-iwe unoda kutarisa iyo yakazara mafuta mutsara zvakare. IAmerican Diabetes Association inokurudzira kuti pasapfuure zvinomwe muzana muzana yemakoriyori ako akazara mafuta-kune vanhu vazhinji, iwo anenge 15g pazuva.

Ongororo ye