Nthawi zambiri timamva tsopano kuti "mafuta osokoneza bongo ndi oipa", ndipo ziri zoona kuti mafuta ambiri m'mathambo athu masiku ano ali ndi zotsatira zoipa zowopsa, ndizo zowonjezereka. Chinthu chosavuta, koma cholondola, kunena kuti mafuta ochepa a hydrogenated ndi oipa kwa ife. "Mafuta otentha" asanduka achidule chifukwa cha mtundu uwu, koma palinso mafuta ena omwe angakhale abwino kwa ife.
The American Heart Association ikulangiza kuchepetsa mafuta opatsirana osachepera 1% ya caloric yanu ya tsiku ndi tsiku kudya.
Kodi Mafuta Achimake Ndi Otani?
Mafuta otentha ndi mtundu wa mafuta. Trans "amatanthauza kusintha kwa ma molekyulu. Mafuta ambiri m'thupi lathu ali ndi kasinthidwe ka" cis ". Maonekedwe a" Trans "ndi" cis "a molekyu yomweyo amatchedwa" stereoisomers ".
Mafuta Opangira Mafakitale
Mafuta olimbitsa thupi ndi mtundu wa mafuta omwe amapangidwa pamene mafuta a masamba amaumitsa kapena kupititsa patsogolo pogwiritsa ntchito mankhwala a hydrogen panthawi ya kutentha komanso kutentha. Njirayi imatembenuza mafuta odzolawo mu mafuta olimba omwe amawoneka kuti ndi margarine kapena kuchepetsanso ndikugwiritsidwa ntchito mu zakudya zina zambiri. Mafuta ambiri opangidwa mu zakudya zathu amapangidwa ndi kuwonjezera mavitamini a hydrogen kwa mafuta osatulutsidwa. Izi zimapangitsa kuti mafutawo akhale olimba, choncho sichiwononga mofulumira. Mafuta amenewa amatchulidwa kuti "mafuta ochepa" kapena "mafuta ochepa a hydrogenated".
"Mafuta okwaniridwa bwino" sayenera kukhala ndi mafuta ochulukirapo, koma sanaphunzire kwambiri pokhudzana ndi thanzi lathu.
Umboni ndi woonekeratu kuti mafuta opatsirana amapereka matenda a mtima. Mu 2015, Ulamuliro wa Zakudya ndi Zamankhwala unachotsa mafuta opangira mafuta monga GRAS kapena "ambiri amadziwika ngati otetezeka" kuti agwiritsidwe ntchito pa chakudya cha anthu.
Chigamulo chikutanthauza kuti opanga chakudya amakhala ndi zaka zitatu kuchotsa mafuta onse opangidwa kuchokera ku katundu wawo. Komabe, kafukufuku akusonyeza kuti kusiya izi kwa opanga chakudya sikungakhale ndondomeko yabwino monga momwe afukufuku anasonyezera kuti ngakhale kuti anachotsedwa ku Ulaya, kuchepa pang'ono kwa mafuta opezeka m'mafakitale kunkapezeka zakudya zofanana poyerekeza kale ndi zaka zitatu pambuyo pa malamulo ' kukhazikitsa.
Mafuta Odziwika Okhazikika: CLA ndi Mafuta Olimbitsa Thupi
Mtundu wina wa mafuta omwe uli ndi kusintha kwa thupi umapezeka mwachibadwa mkaka ndi nyama kuchokera ku nyama zina (zowomba, monga ng'ombe ndi njuchi, makamaka omwe adya udzu mosiyana ndi tirigu). Izi zimatchedwa trans mafuta acid, kapena TFAs. Mtundu uwu wa mafuta amatchedwa conjugated linoleic acid (CLA), ndipo zikuwoneka kuti ndi zabwino kwa ife. Pali umboni pang'ono kuti CLA ikhoza kuteteza ku khansara, mwachitsanzo. Komabe, monga zinthu zambiri zachibadwa, zimachitika, kafukufuku wa CLA mu mawonekedwe a chakudya choonjezera chakhala chokhumudwitsa kwambiri.
Ndi Zakudya Ziti Zazikulu mu Mafuta Achifanizo?
Zakudya zophika ndi zakudya zina zokazinga kapena zosakanizidwa zingaphatikizepo mafuta odzola. Kufupikitsa kawirikawiri kumapangidwa ndi mafuta osakanizidwa ndi hydrogenated ndipo pamakhala mafuta ochulukirapo.
M'mbuyomu, margarine wapangidwa ndi mafuta opangidwa ndi mafuta, ndipo mafuta opangidwa ankagwiritsidwa ntchito kwambiri popanga opanga, cookies, mkate, pies, muffins, donuts, ndi zina zotero. Ndi malamulo atsopano, izi zikusintha, koma zingakhale zowona ndithu.
> Zosowa
Zowonjezera Zakudya Zakudya Zopatsa Mphamvu, Zakudya Zamadzimadzi, Mafiberasi, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids (Macronutrients) (2005), Institute of Medicine, Food and Nutrition Board, National Academy of Sciences.
Msilikali, Steen, Astrup, Arne, Dyerbeg, Jorg. Mafuta opangira mafuta m'zinthu zamakono m'chaka cha 2012 ndi 2014: kufufuza kwa msika mumsika m'mayiko asanu ndi limodzi a ku Ulaya. BMJ Open. 2016 Mar 14; 6 (3): e010673.