I-Trans-fats - yintoni le? Ziyingozi kangakanani ngomzimba?

Iimveliso zeTrans - yintoni na? Ngelishwa, bambalwa kakhulu abantu bacinga ngalo mbandela, kwaye bananto. Nsuku zonke sidla ibhotela, i -ayisikrimu, ushizi owenziwe, i-confectionery, kodwa asikrokreli ukuba ukutya okuninzi kungalimaza njani umzimba wethu. Zonke ziqukethe izinto ezinobungozi - amafutha atshintshe. Yintoni na? Makhe sithethe ngale nto kwinqaku.

Ziziphi iirhafu ezidlulayo?

Amathambo eTr ayinxalenye eninzi yeoli, efunyenwe kwioyile yemifuno ngexesha le-gibbogenization: ii-oyile zemifuno egazini zigcwele i-hydrogen bubbles kumaqondo aphezulu, okubangela ukuba kwakhiwe ama-acom isomers e-fatty acids okanye i-unsaturated fatty acids. Ngenxa yokucwangciswa kokufakelwa kweoli yeemifuno, malunga ne-30% yamamolekyuli ayo aguqulwa abe yi-isomers. Ziziphi iingozi zokuchitha imali? Xa bengena emzimbeni, iamoleksi ezinjalo zichitha ama-acids asebenzisekayo ezivela kwiimbrane zeseli, ii-enzyme zebhloko, ngokuphazamisa ukutya kwezisele kunye nokuzikhulula kwimveliso ebalulekileyo. Isiphumo kukuphulwa kweenkqubo zokuxilisa kwiiseli, eziza kudala zizakukhokelela kwizifo ezahlukeneyo.

Ziphi na iifayili ze-trans?

Iimveliso ze-Trans ziyingxenye yemveliso yemvelo - inyama, ubisi, ibhotela. Amathambo e-trans kwi-bhotela (yemvelo) okanye inyama iyagcinwa ngobuncinci. Kwakhona, izinto ezinobungozi zenziwa xa kufutha ngokukrakra, ingakumbi xa kusetshenziswe ama-margarine okanye ioli.

Imveliso equkethe i-fat fat:

• I-mayonnaise, igargarine, isasazeka, i-ketchup, i-oyile yemifuno ecocekileyo, zonke iintlobo zeesoso;

• Abaqhiki, ii-chips, amantongomane, ama-snacks, i-popcorn, ukutya okutya kwasekuseni;

• Iigwele, i-buns, i-gingerbread, i-crackers, i-cookies ezifutshane kunye nezinye i-confectionery;

• Ice cream, ezinye iintlobo ze tshokoleta;

• Ushizi owenziwe, iimveliso ezigqityiweyo-intlama ebomvu, i-cutlets, i-pizza, iintonga zeentlanzi;

• Imveliso yokutya okukhawulezayo - ii-hamburgers, iiFries zaseFrance, i-chebureks, i-meat tasted, i-donuts.

Iingcali zenzululwazi ziye zafakazela ukuba i-dose eyingozi ye-fat fat i-4 g ngosuku. Cinga nje, enye yokutya kwasekuseni eyomileyo iqulethe malunga ne-2 g yamathambo e-trans, ipakethe ye-chips-5 amagremu, ukukhonza amafries aseFransi okanye inkukhu yokugcoba-malunga ne-7 g. Ukusasazeka kukho i-1.5-6% yamafutha atshintshe, kwi-margarine yokubhaka - 20-40% , Kwi-margarine elithambileyo - 0.1-17%.

I-Trans fat - ingozi kumzimba

Ihlabathi eliphucukileyo liye laxhalabisa malunga nokusetyenziswa kwamafutha okuvelisa kwimveliso yokutya. Izifundo ezininzi ezenziwa kwihlabathi jikelele ziqinisekisa imiphumo emibi yokusebenzisa izinto ezinje njengamafutha atshintshe.

Ukulimaza imifuno yemifuno ingabangela enkulu:

• Oomama abancancisayo, umgangatho wobisi uyahla, ngeli xesha uchitha ixesha ludluliselwa kumntwana;

• Abantwana bazalwa benesisindo esiphantsi;

• Ukwanda komngcipheko wokuba nesifo sikashukela;

• Ukuphazamiseka umsebenzi we-prostaglandines, ochaphazela kakubi imeko yeethambo kunye namalungu;

• Umsebenzi we-cytochrome oxidase, i-enzyme echaphazelekayo ngokuthe ngqo kwi-carcinogens kunye neekhemikhali, iphazamiseka;

• Ukuzikhusela komzimba;

• Umgangatho we-testosterone (i-hormone yesini) iyancipha kwaye ikhwalithi yesilisa iyancipha.

Ukuphambiswa kwe-cell metabolism kunokubangela izifo ezinjenge-hypertension, atherosclerosis, isifo senhliziyo esiswini, ukukhubazeka kombono, ukukhuluphala, umdlavuza.

Ukusetyenziswa kokutya okunamafutha atshintshe, kunciphisa amandla omzimba wokulwa nezimo ezixinzelelekileyo, kwandisa ingozi yokudakumba. Kwakhona amafutha afanelekileyo akhuthaza ukuphuhliswa kwesifo sengqondo sokugula kunye nokuguga kwangaphambili komzimba.

Ukulimala kwamafutha atshintshe emzimbeni wabantwana

Ziziphi iingozi zeentengiso zezingane? Umzimba wengane unokungena ekungeneni kokungenwa kwezifo, ekubeni isistim somzimba sokuzivikela asikabi ngokugcwele. Ukusetyenziswa kwamathambo e-trans kuphazamisekile ukukhusela umzimba omdala obuthathaka. Ukongezelela, izinto ezinobungozi zingabangela ubulumko obuncinane kumntwana nakwiselula.

Kutheni i-trans oil isebenza ukuyisebenzisa?

Yonke into ilula ngokwaneleyo. Umsebenzi oyintloko wabakhiqizi kukunciphisa iindleko zokutya, ukuphucula iimpahla zabathengi kunye nokwandisa ubomi beshefu. Amafutha okuvelisa, ngokungafani namafutha omvelo, akayi kuhlahloka, angagcinwa kwiqondo lokushisa lokubamba ixesha elingenamkhawulo. I-margarine igcina iipropati zayo iminyaka, ingaphandle kwefriji, kwaye neenambuzane aziyi kuthintela.

Oyile yemvelo kunzima kakhulu ukugcina, kwaye ixabiso lawo liphezulu. Ngaphantsi kwefuthe lokukhanya, umoya, ukushisa okuphezulu, amanqatha asemvelo akhupha ngokukhawuleza. Iimpawu zeTrans, zenziwe ngokufanelekileyo, zitshitshisi, ezenza ukuba zisebenzise ngokuphindaphindiweyo xa kutyalwa imveliso.

Ungakuphepha njani ukusebenzisa i-trans fats?

Ngoko, i-trans oil - yintoni na kwaye yingozi, sifunde. Kodwa njani ukuzikhusela kwezi zinto eziyingozi? Okokuqala, kufuneka ufunde ngokucophelela imibhalo kwiipakethi. Gwema ukutya okuqulethe i-hydrogenated oil, amafutha okupheka, i- cocoa ibhentshi, i-margarine, i-peanut, i-soybean, i-cottage, i-canola, i-safflower kunye neoli ye-palm. Ungafaki kwi-mayonnaise yokutya, usasaze, i-margarine, i-sauces esilungile. Kunconywa ukuba ukhethe ukhetho lwebhotela olwenziwe ekhaya, ngokukhawuleza lutyhukisiwe. I-70-80% ye-fat content i-oli ye-vegetable oil, ephulwe yi-hydrogen. Ibhotela yangempela ayikwazi ukuba ne-82.5%.

Ungabandakanyi kwizinto ezitshiweyo ezitshiweyo, izitya ezidibeneyo. Pheka, cwina, bhaka, upheke kwi-grill okanye i-steamer. Ukunciphisa okanye ukunciphisa ubuncinci ukusetyenziswa kwezinto zokuthenga, ii-cookies, iigebengu. Iifumba ezenziwe ngamanzi, eziphekwe ngesiseko seoli yendalo, zininzi ngakumbi kwaye zinobuninzi kuneetweets zesebe.

Ndiyakususa amafutha atshintshe emzimbeni?

Ngelishwa, impendulo kumbuzo wendlela yokususa amafutha atshintshe emzimbeni ibonakala. Iiseli ezine-moleklikhi ye-transgen esele idibeneyo iya kufa. Kodwa umzimba unempahla yokukhawuleza ukubuyisela nokuvuselela. Indawo yeseli efile ifakela entsha. Ukukhawulezisa le nkqubo kunokwenzeka, ukuhambelana neziphakamiso ezithile. Kubalulekile ukuba ungabandakanyi ekudleni zonke iimveliso apho kukho amafutha e-trans. Ukuba awukwazi ukunqanda ukutya okuyingozi, kufuneka unciphise inani lamafutha atshintshe asetyenziswa ukuya kwi-1 g ngosuku.

Kuphi i-fat fat kunye neyiphi intlekele abangayenzayo, sichitha, kwaye yiyiphi imveliso eya kunceda umzimba wethu? Kunconywa ukuba utye izithelo kunye nemifuno eninzi ngokutsha. IiVithamini zichaphazela kakuhle umzimba. Kungekudala uza kutshabalalisa iiseli ezonakalisiweyo zichaphazelekile kwinqanaba le-slagging, impilo jikelele, ubudala kunye nezinye izinto ezininzi. Inkqubo yokubuyisela, ngokuqinisekileyo, ide, kodwa iziphumo ezilungileyo ziya kufezwa.

Ukugqoka ama-saladi, ukusebenzisa i-oyile yemifino engapheliyo - umnquma, i-linseed, i-sunflower. Ungaphinda uzalise izitya ngegayi, isardard, i-pumpkin oil, ioli ye-walnut. Imveliso ebandayo ebandayo ayinokuzuza umzimba. Faka iinkonzo, iintlobo, iintlanzi zeentlobo ezinamanci, i-red caviar ebomvu kunye emnyama ekudleni kwakho. Zonke ezi mveliso zivela kwimithombo yamanqatha ama-acids ukuba iiseli kufuneka zijongane ngokuphumelelayo nemiphumo yokusebenzisa amafutha atshintshe.

Njalo zibandakanya kwimenyu yakho ye-oatmeal ne- brown rice, le mveliso iqulethe i-vitamin E, eyenziwa njengomkhuseli obalulekileyo kumzimba omega-acids.

Isiphelo

Kule nqaku, siyiqonde into enjalo ngokuthi "i-trans fat": zeziphi izinto, ziphi iimpahla kunye nemisebenzi yazo, ingaba zingakanani eziyingozi kwimpilo. Xa ukhetha ukutya, ufunde ngokucophelela ukupakishwa kunye nenkunkuma engcono yokuthenga, ukuba ufumana izithako ezingaqondakaliyo. Ukufunda nokubhala kwondlo kuya kukuvumela ukuba utyelele ugqirha kakhulu. Yimpilo!