Kusiyana pakati pa Mafuta Osiyana ndi Omwe Amadziwika ndi Mafuta
Mwinamwake mwakhala mukukumva za hype za mafuta a hydrogenated. Kodi zikutanthauzanji ngati mafuta ali hydrogenated kapena pang'ono hydrogenated? Kodi izi ndizofanana ndi mafuta odzaza ndi a polyunsaturated? Kodi mafuta opatsirana amalowa pati?
Kodi muyenera kudziwa chiyani za mafuta, zabwino ndi zoipa, kuti mupange zosankha zanzeru zokha nokha ndi banja lanu?
Kumvetsetsa Kutentha kwa Fat
Hydrogenation ndiyo njira yomwe hydrogen imakakamizidwa kuti ikhale yotentha mafuta a masamba pogwiritsa ntchito chothandizira monga nickel. Kukakamiza haidrojeni mu mafuta kumasintha mankhwalawo kuchokera ku madzi mpaka kukhala olimba kwambiri. Mafuta akhoza kukhala pang'ono hydrogenated kapena hydrogenated. Mafutu onse omwe ali ndi hydrogenated amawerengedwa mafuta odzaza.
Mutha kufunsa chifukwa chiyani wopanga chakudya akufuna kusintha mafuta motere. Izi zidzamveka bwino pamene tikufotokozera mawu awa m'munsimu, koma chimodzi mwa zifukwa zoyambirira ndicho kusintha kusagwirizana kwa mankhwalawa. Chifukwa china ndi kuwonjezera moyo wa alumali.
Hydrogenation yapadera
Mafuta ena a hydrogenated ali ndi mafuta opatsirana omwe amawapangitsa kukhala osasinthasintha. Ogwiritsira ntchito zakudya akhoza kugwiritsa ntchito mafuta osakanizidwa m'thupi mwa zakudya zowonongeka, katundu wophika ndi margarine chifukwa amatha nthawi yaitali kuposa mafuta nthawi zonse ndipo amapereka zakudya zowonjezera.
Mafuta a hydrogenated padera asokonezeka chifukwa cha mafuta omwe amapangidwa ndi njira ya hydrogenation. Gawo lokhumudwitsa ndilokuti mafuta oyambirira a masamba a hydrogenated poyamba ankaganiziridwa kukhala opatsa thanzi la mafuta odzaza, ena mwa iwo omwe akukhudzana ndi matenda a mtima.
Koma zikutanthauza kuti mafuta opatsirana ndi ovuta kuposa mafuta odzaza.
Mafuta opangidwa mu mafuta ochepa a hydrogenated azani ma LDL cholesterol (mtundu woipa) ndi kuchepetsa ma CD ya cholesterol ya HDL (mtundu wabwino) panthawi yomweyo. Choncho kudya mafuta opangira mafuta kumadzetsa chiopsezo chanu chokhala ndi matenda a mtima ndi kupwetekedwa. Zimalumikizananso ndi kupanga mtundu wa shuga wa mtundu wachiwiri.
Kutentha ndi kugwiritsa ntchito mafuta ochepa a hydrogenated kungakhalenso vuto, ndi kafukufuku akusonyeza kuti kuchuluka kwa mafuta owonjezera kumakula pamene mafuta ena amadzipaka kuti ayambe kutentha mpaka 180 mpaka 220 F. Zinalibe kanthu kuti njira yotentha imagwiritsidwa ntchito bwanji.
Mafuta amtundu amaonedwa kuti ndi olakwika moti amafunika kulembedwa pa malemba a Nutrition Facts , ndipo ntchito yawo yaletsedwa m'malo ena. Ngati mumakhala kudera lomwe zakudya sizikufunika kuti zikhale ndi mafuta odzola, fufuzani mawu akuti "hydrogenated" kapena "hydrogenated" pa chizindikiro.
Hygrogenation Yathunthu
Mafuta a hydrogenating onse amawathandiza kukhala olimba, ofanana ndi mafuta odzaza omwe amapezeka mu nyama. Mafuta okonzeka bwino a hydrogenated mwina ndi abwino kwa inu kusiyana ndi mafuta ochepa a hydrogenated, koma sitinganene kuti ndi abwino pa thanzi lanu-mwinamwake zovuta ndi njira yabwino yowonjezeramo-chifukwa alibe mafuta.
Mafuta a hydrogenated kwambiri amakhala ochuluka ngati stearic acid, omwe ndi mafuta ochepa kwambiri okhuta. Stearic asidi samayambitsa LDL cholesterol, ndipo ndi yolimba, choncho ndibwino kuti mugwiritse ntchito kakhitchini.
Vuto ndilokuti mafuta onse a hydrogenated ndi olimba komanso osakanikirana, choncho ndi ovuta kugwiritsa ntchito. Zikhoza kuphatikizidwa ndi mafuta a polyunsaturated ngati mafuta a soya ndi mpendadzuwa kupyolera mu ndondomeko yotchedwa interesterification kupititsa patsogolo kapangidwe ndi kuchepetsa pang'ono. Vuto ndiloti kufufuza sikukudziwika bwino momwe mafuta okondwerererawa angakhudzire maola a kolesterol ndi matenda a mtima.
Kuphunzira kwa 2017 kunabweretsanso nkhawa pa mafuta opindulitsa. Ngakhale kuti phunziroli lidachitidwa pa mbewa osati anthu, adapeza kuti amayi adakondwera ndi mafuta omwe amachititsa kuti magazi ayambe kukhala ndi chiwindi pachiwindi cha mwana wake wamkulu. Sikuti kudya kokha kwa mafuta okondweretsa kwambiri kumakhudzanso makoswe, koma akuluakulu a shuga anali ndi shuga ya magazi yomwe inkayenda mozungulira 20 peresenti kuposa mbewa zomwe amayi awo anadyetsa mafuta a soya m'malo mwake.
Mafuta mu Mafuta Osakanizidwa
Ndikofunika kuzindikira kuti mafuta onse omwe ali ndi hydrogenated amakhala olemera kwambiri mu mafuta (mafuta onse ali ndi makilogalamu asanu ndi anai pa gramu), ndipo ngati mutapeza ena mwa iwo m'sitolo, mwina akhoza kudya zakudya zomwe sizikugwiritsidwa ntchito kwambiri zabwino kwambiri kwa inu.
Zokhuta ndi Mafuta Osasinthika
Ngati mukuwerenga zolemba za zakudya zingakhale zosokoneza. Mwachitsanzo, mafuta a hydrogenated mafuta ndi polyunsaturated mafuta akhoza kusokonezeka mosavuta. Mafuta a polyunsaturated , mosiyana ndi mafuta ochepa a hydrogenated omwe ali mawonekedwe a "mafuta odzaza," akhoza kukhala abwino kwa inu (mwa malire.) Phunzirani zambiri za kusiyana pakati pa mafuta odzaza ndi osaturitsidwa.
Pamunsi pa Mafuta a Hydrogenated
Kotero, mafuta a hydrogenated oipa kwa inu? Mafuta onse a hydrogenated ndi okhudza chifukwa cha kulenga kwa mafuta, ndi mafuta osokoneza bongo ali osowa zakudya zabwino. Ngati mumapeza mafuta ochepa kapena osakanizidwa muzogulitsa zakudya, zimakhalanso zakudya zopangidwira kwambiri-zakudya zomwe nthawi zambiri zimakhala zosayenera. Kuti izi zitheke, yang'anirani zina mwa zakudya zomwe zili ndi mafuta odzaza omwe angapewe bwino.
Akatswiri ambiri opatsa thanzi tsopano amalimbikitsa kugula m'mphepete mwa golosale. Zakudya zomwe ziribe malemba, monga zipatso ndi ndiwo zamasamba, kuphatikizapo zakudya zomwe sizinapangidwe bwino monga zakudya zatsopano ndi mkaka nthawi zambiri zimapezeka kumalo osungirako. Kuti izi zikhale zosangalatsa kwambiri, yesetsani kugula zakudya musadutse mumipata, kupatulapo mutenge mafuta ena monga mafuta kapena mafuta a canola.
> Zotsatira:
> American Heart Association. Mafuta a Trans. http://www.heart.org/HEARTORG/Achikulire/PatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp#.Wep0YVtSyUl
> Bhardwaj, S., Passi, S., Misra, A. et al. Zotsatira za Kutentha / Kutentha kwa Mafuta / Mafuta, Monga Amagwiritsidwira ndi Amwenye a ku Asia, pa Trans Fatty Acid Formation. Zakudya Zakudya . 2016. 212: 663-70.
> de Velasco, P., Chicaybam, G., Ramos-Filho, D. ndi al. Matenda a Amayi Omwe Amatuluka M'thupi Osatayika kapena Okhudzidwa ndi Mavitamini Pa Nthawi Yathukulira ndi Kukonzekera Kusintha Ma Bieneraltics a Mitochondrial mu Chiwindi cha Achinyamata Achikulire M'magulu a British Journal of Nutrition . 2017. 118 (1): 41-52.
> Harvard School of Health Public. Kuwala Kuwala pa Mafuta Achidwi. https://www.hsph.harvard.edu/nutritionsource/transfats/
> Hayes, K., ndi A. Pronczuk. Kusintha Mafuta Achifanizo: Kutsutsana kwa Mafuta a Palm ndi Caution Note pa Interesterification. Journal ya American College of Nutrition . 2010. 29 (Suppl 3): 253S-284S.