Mafuta otentha ndi mtundu wa mafuta omwe amapezeka mu zakudya zina. Zitha kuwonjezeredwa mwadzidzidzi kapena mwachibadwa. Mafuta achilengedwe amapezeka m'zinyama zochepa kwambiri. Kumbali inayi, mafuta owonjezera amapangidwanso chifukwa cha mankhwala omwe amagwiritsidwa ntchito komanso amapezeka m'magulu osiyanasiyana a zakudya panthawi yopanga mankhwala.
Pali maphunziro omwe amasonyeza kuti mitundu yonse ya mafuta owonjezera akhoza kuonjezera chiopsezo cha matenda a mtima powonjezera LLL cholesterol yanu ndi kuchepetsa cholesterol chanu cha HDL ; komabe kafukufuku wotsogolera matenda a mtima wamtima ndi mafuta omwe amawoneka mwachilengedwe amatsutsana. Palinso umboni wina wosonyeza kuti mafuta opangira mafuta angapangitse kutupa, komwe kungathandizenso kudwala matenda a mtima. Chifukwa cha izi, mafuta ochepetsa mafuta ayenera kukhala ochepa mu zakudya zanu.
Kodi Mafuta a Trans Amapangidwa Motani?
Mafuta a trans akhoza kupanga mwadongosolo mwa mankhwala omwe amatchedwa hydrogenation, omwe amachititsa mabomba amchere osatulutsa mafuta ndi ma molelojeni a hydrogen ndipo amachititsa mapangidwe a hydrogen kumbali zosiyana za mgwirizano wawiri mu mankhwala awo. Kupangitsa mapangidwe a mafuta opangidwa ali ndi ubwino wina wa opanga chakudya. Kuwonjezera mafuta opangira mankhwala kungathandize kuthandizira alumali-moyo wa zakudya zina.
Zimathandizanso kuti mafuta ena akhale olimba kutentha kutentha ndipo amachititsa kuti zakudya zina zikhale zosangalatsa kwambiri.
Ndi Zakudya Ziti Zili ndi Mafuta Otsukira?
Ngakhale kuti nyama ndi mkaka zingakhale ndi mafuta ochepa omwe amawoneka mwachibadwa, mafuta opangidwa ndi mafakitale amadzidetsa nkhaŵa kwambiri chifukwa cha kupezeka kwawo komanso zakudya zakuthambo.
Mafuta ameneŵa amatchulidwa kawirikawiri m'makudya kudzera m'mafuta enaake a hydrogenated (omwe nthawi zina amatchedwa PHOs) panthawi yopanga mankhwala. Zakudya zotsatirazi zikhoza kupangidwa ndi mafuta osakanizidwa ndi hydrogenated ndipo ayenera kupeŵa, chifukwa chotha kupatsa cholesterol ndi chiopsezo cha matenda a mtima:
- Zakudya zolimbitsa - kuphatikizapo zokopa zazing'ono, ndi zozizira za ku France
- Ena amafalitsa - monga margarine amafalikira kapena kapu ya batala
- Zakudya zina zowonongeka - monga chips, crackers, ndi cookies
- Zakudya zokazinga - kuphatikizapo nkhuku yokazinga, mphete za anyezi, ndi mphete
- Mchere wamchere
- Pre-okonzeka keke frostings
- Zomera zimakfupikitsa
- Zamakono zamakono, monga pie crusts, mtanda pizza, ndi mtanda mtanda
- Zinyama zina, donuts ndi pies
Chifukwa cha chiopsezo chakuti mafuta opangira mavitamini akuwonjezera kuopsa kwa matenda a mtima, FDA inayamba kufunafuna opanga chakudya kuti alembe kuchuluka kwa mafuta omwe amagwiritsidwa ntchito polemba mapepala a chakudya mu 2006.
Mu 2013, a FDA adalengeza mafuta opangira mafuta monga "ambiri samadziwika kuti ndi otetezeka" chifukwa cha maphunziro omwe akugwirizanitsa kwambiri mafuta odwala ndi matenda a mtima. Pambuyo pofufuza zambiri za zotsatira za mafuta opangira zakudya, FDA inagamula mu June 2015 kuti opanga zakudya ayenera kupeza njira zina pokonzekera zakudya zawo zomwe zingathetseretu mafuta odzola panthawi yokonzekera.
Okonza chakudya akhala mpaka June 2018 kuti apange njira zopangira zakudya zawo popanda mafuta odzola, kapena angathe kufunsa FDA kuti agwiritse ntchito mafuta odzola nthawi zina. Okonza chakudya, odyera, ndi madera ena a United States atha kale kuletsa kugwiritsa ntchito mafuta opangira zakudya.
Njira Zomwe Mungachepetsere Mtengo wa Zakudya Zakudya Zanu
Nyuzipepala ya National Cholesterol Programme ndi American Heart Association imalimbikitsa kuchepetsa - komanso kupeŵa - kugwiritsidwa ntchito kwa mafuta opatsa zakudya. Mpaka zakudya zonse zopanda mafuta zilipo, pali njira zomwe mungathe kuchepetsa kuchuluka kwa mafuta omwe amagwiritsidwa ntchito m'thupi lanu, kuphatikizapo:
- Kuyang'ana chizindikiro cha zakudya kumbuyo kwa phukusi lanu la chakudya. Izi ziyenera kulembetsa kuchuluka kwa mafuta opatsirana pogwiritsa ntchito mankhwala. Komabe, ngati kuchuluka kwa mafuta opatsirana pogwiritsira ntchito aliwonse osachepera 0,5 mg, opanga chakudya sangathe kulemba mndandanda wa mafuta okhudzana ndi mafuta.
- Kufunafuna "mafuta ochepa a hydrogenated" m'ndandanda wa zosakaniza. Izi kawirikawiri zimawonetsedwa pansi ndi zina zopangira zakudya.
- Lembetsani kuchuluka kwa zakudya zomwe mumadya kuchokera mndandanda umene uli pamwambapa. Ngakhale kuti pali kusuntha kuchotsa mafuta onse opangira zakudya, zakudya monga amadya, zakudya zachangu, zakudya zokazinga, ndifupikitsa masamba zimakhalabe ndi mafuta ochulukirapo komanso mafuta olemera - zonse zomwe zingakhudze cholesterol yanu komanso magulu a triglyceride .
Zotsatira:
> Chakudya ndi Mankhwala Osokoneza Bongo. Cholinga Chokha Chokhudza Mafuta Omwe Anathira Mafuta: https://www.federalregister.gov/documents/2015/06/17/2015-14883/final-determination-regarding-partially-hydrogenated-oils
Ntchito zothandizira mafuta ndi zotsatira zake pa umoyo waumunthu. J Parenter Enteral Nutr 2015; 39: 18S-32S.
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.