Tsopano akudziwika kuti trans mafuta acids ali ndi vuto losokoneza mafuta m'thupi komanso choopsa cha mtima. Ndikofunika kuti tiyesetse kuthetsa zakudya zomwe zili ndi mafuta olimbitsa thupi.
Kodi Trans Fatty Acids (Trans Mafuta) Ndi Chiyani?
Zakudya zakuthupi (ndiko kuti, zakudya zosagwiritsidwa ntchito) zili ndi mitundu iwiri yambiri ya mafuta acids - yodzazidwa ndi unsaturated.
Zakudya zokhudzana ndi mafuta okhutira - zomwe zimachokera ku mafuta a nyama (nyama, mafuta anyama, mkaka ) ndi mafuta otentha monga kokonati ndi mafuta a kanjedza - akhoza kukweza magazi anu a LDL cholesterol. Mafuta a mafuta omwe sagwiritsidwa ntchito mosavuta samapatsa mafuta m'thupi, ndipo amatha kuchepetsa.
Trans mafuta acids (trans mafuta) ndi mtundu wachitatu wa mafuta acids. Ngakhale mafuta opangidwa ndi tizilombo amapezeka mu zakudya zina (makamaka chakudya cha zinyama), pafupifupi mafuta onse opangira zakudya masiku ano amachokera ku mafakitale omwe amaphatikizapo hydrogenates (amawonjezera hydrogen kuti) unsaturated mafuta acids kuchokera ku masamba a masamba. Izi zikutanthauza kuti m'madyerero athu, mafuta amtunduwu amapezeka mu zakudya zomwe timadya.
Ubwino wa mafuta opangidwa ndi mafakitale ogulitsa chakudya ndi kuti hydrogenation yachepa imakhazikitsa komanso imakhazikitsa mafuta ophikira, omwe nthawi zina amatembenukira mofulumira. Chifukwa chakuti ali ndi thupi lolimba m'malo mwa mawonekedwe a madzi, mafuta amtunduwu akhoza kugwiritsidwa ntchito m'malo mwa mafuta odzala ndi zakudya zomwe zimakhala ndi moyo wazitali.
Mafuta otentha anapangidwa mu 1890 ndipo anayamba kulowa mu chakudya cha m'ma 1910. Komabe, kugwiritsidwa ntchito kwa mafuta okhwima m'kugulitsa chakudya kunachotsedwadi m'ma 1970 ndi 1980, pamene mafuta odzaza anali oonedwa kuti ndi oipa kwa thanzi.
Chifukwa mafuta opangidwa kuchokera ku mafuta a masamba, kwa zaka zambiri ankaganiza kuti adzakhala zakudya zabwino.
Kodi Zachilendo Zokhudza Mafuta Otani?
Mwamwayi, pamene zikutembenuka (ndipo pamene tinali ochedwa kuphunzira), mafuta owonjezera amatulutsa makasitomala okwanira ndi ma olesitoloni a LDL; choipa (ndi mosiyana ndi mafuta odzaza), amachepetsa ma CDS a cholesterol. Mafuta amtundu amawoneka kuti akusokoneza kugwiritsa ntchito thupi kwa omega-3 fatty acids, zomwe ziri zofunika pa moyo wa mtima.
Mwa kuyankhula kwina, trans mafuta acids ndi oipa chifukwa cha thanzi la mtima.
Ndipotu, tsopano zikuwonekera bwino kuti trans fatty acids ndi yovuta kwambiri kwa thanzi la mtima kuposa mafuta odzaza. Zoonadi, chiphunzitso chakale chokha ngati mafuta odzaza ali ndi chiopsezo chachikulu cha thanzi la mtima tsopano akufunsidwa. Mulimonsemo, chachikulu chomwe chikukankhidwa ndi akatswiri a zaumoyo kuti athetse mafuta odzaza mafuta mu zakudya zathu tsopano akuwonedwa - pafupifupi aliyense - ngati kulakwitsa kwakukulu.
Kodi Mukuchitanji Zokhudza Kutentha Zakudya?
Bungwe la United States la Food and Drug Administration tsopano likuzindikira kuti thanzi labwino la mafuta limakhala loyenera komanso limapatsa mphamvu zoyenera zolemba zakudya zomwe zimafuna kuti mafuta okhudzana ndi mafuta akuphatikizidwe.
A FDA sanatchulepo "msinkhu wotetezeka" wa mafuta amtundu wa mafuta, monga momwe gulu lawo la sayansi linaganizira kuti mafuta ochulukitsa amtundu uliwonse amachititsa zoipa. Kulemba kwatsopano kumafuna makampani odyetsa kuti alembe kuchuluka kwa mafuta ochepetsa mafuta (komanso mafuta odzaza) mu zakudya zonse zopangidwa.
Cholinga, ndikuwonekeratu, ndicho kuchotsa mavitamini a mafuta opangidwa kuchokera ku zakudya zokonzedwa kwathunthu.
Ndi Zakudya Ziti Zili ndi Zodzola Zamatenda?
Mwamwayi, ndizosavuta kupeza zakudya zomwe zili ndi mafuta ochulukitsa mafuta: margarines (ndi olimba kwambiri margarine, mafuta amtunduwu amathandiza kwambiri. ali ndi zocheperako;) katundu wamtengo wapatali wophikidwa (makamaka donuts, makeke ndi mikate;) ndi mankhwala aliwonse omwe liwulo likunena kuti "mafuta ophikira pang'ono."
Zonsezi ziyenera kupeŵedwa mu mtima wathanzi. Kuwonjezera apo, kumbukirani kuti zakudya zowonongeka, makamaka katundu wophikidwa, ziyenera kuphatikizapo mtundu wafupikitsa kuti mukhale ndi alumali. Zakudya zimenezi zilibe mafuta odzaza (kuyambira nthawi yomwe sanagwiritse ntchito), ndipo tsopano zikutheka kuti alibe mafuta (kapena ochepa) ochepetsa mafuta.
Kotero, iwo ali ndi chiyani? Mfundo ndiyi, izi sizikudziwika. Mwachidziwikire, ali ndi mtundu wina wa mafuta osakaniza omwe ali ndi mafuta odzaza. (Apo ayi, izo sizikhala zopanda ntchito monga kuchepetsera.) Zotetezedwa zatsopano izi, zosadziwika zogwiritsidwa ntchito zingakhale zosadziwika.
Ichi ndi chifukwa chabwino kwambiri chopewa kudya zakudya zosakanizidwa, mochuluka momwe mungathe.
> Zotsatira:
> Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Food, Circulating, and Supplement Fatty Acids ndi Coronary ngozi: Kusanthula Mwadongosolo ndi Meta-Analysis. Ann Intern Med 2014; 160: 398.
> Oomen CM, Ocké MC, Feskens EJ, et al. Kuyanjana pakati pa Kutentha kwa Acid Acid Impake ndi zaka 10 Kuopsa kwa Matenda a Coronary Heart mu Zutphen Phunziro Lakukalamba: Phunziro lokhazikitsidwa ndi anthu. Lancet 2001; 357: 746.
> Mozaffarian D, Katan MB, Ascherio A, et al. Matenda a Trans Transat Acids ndi Matenda a Mtima. N Engl J Med 2006; 354: 1601.