Umehluko Phakathi kwamafutha angenalutho futhi aphelele
Kungenzeka ukuthi uzwela amafutha ngama-hydrogenated. Kusho ukuthini uma amafutha egcwele hydrogenated noma kancane hydrogenated? Ingabe lokhu kuyinto efanayo namafutha agcwele futhi ase-polyunsaturated? Amafutha okudlulisa afaneleka kuphi?
Yini okudingeka ukwazi mayelana namafutha, kokubili okuhle nokubi, ukuze wenze izinqumo zokuzikhethela ezihlakaniphile wena nomndeni wakho?
Ukuqonda Hydrogenation ye-Fat
I-Hydrogenation yindlela inqubo ye-hydrogen ephoqelelwe ngayo emafutheni omquba omswakama ngokusebenzisa i-catalyst efana ne-nickel. Ukuphoqelela i-hydrogen kumafutha kushintsha isakhiwo samakhemikhali kusuka ketshezi kuya esimweni esiqinile. Amafutha angancishiswa ngokukodwa noma asebenze ngokugcwele nge-hydrogenated. Kokubili amafutha ayingxenye egcwele futhi egcwele i-hydrogenated ayibhekwa njengamafutha agcwele.
Ungase ubuze ukuthi kungani umkhiqizi wokudla angathanda ukushintsha amafutha ngale ndlela. Lokhu kuzocaca njengoba sichaza le migomo ngezansi, kodwa esinye sezizathu eziyinhloko ukuguqula ukuvumelana komkhiqizo. Esinye isizathu ukwandisa impilo yeshalofu.
Hydrogenation ehlukile
Amakhemikhali e-hydrogenated ayenamafutha ahambayo abanika ukungahambisani okuncane kwe-buttery. Abakhiqizi bokudla bangasebenzisa amafutha angenwa yi-hydrogenated kokudla okucutshungulwa, izimpahla ezibhaka kanye ne-margarine yokunamathela ngoba ihlala isikhathi eside kunamafutha avamile futhi inikeza ama-pastries ukuthungwa kwawo.
Amakhemikhali ama-hydrogenated ahlulekile ngenxa yezinhlayiya ezidalwa yinqubo ye-hydrogenation. Ingxenye edabukisayo yukuthi amafutha emifino kancane e-hydrogenated ekuqaleni ayecatshangwa ukuthi ayindlela engcono yokudla kwamafutha agcwele, amanye awo ahlobene nesifo sengqondo senhliziyo.
Kodwa kuvela ukuthi amafutha atshwala ayimbi nakakhulu kunamafutha agcwele.
Amafutha esitokisi atholakalayo emafutheni angenawo-hydrogenated aphakamise amazinga akho e-LDL ama-cholesterol (uhlobo olubi) futhi unciphise amazinga wakho we-HDL we-cholesterol (uhlobo oluhle) ngesikhathi esifanayo. Ngakho ukudla amafutha ahambayo kuphakamisa ingozi yokuthuthukisa isifo senhliziyo nesifo sohlangothi. Iphinde ixhunywe nokuthuthukisa isifo sikashukela sohlobo lwe-2.
Ukushisa nokusebenzisa amakhemikhali angenalo i-hydrogenated kungase kube yinkinga, kanti izifundo zikhomba ukuthi inani lamafutha ahambayo landa lapho amafutha ayingxenye ye-hydrogenated evutha ku-180 kuya ku-220 F. Akuzange kubaluleke ukuthi iyiphi indlela yokushisa eyasetshenziswa.
Amafutha we-Trans abhekwa njengamabi ngokwanele kangangokuthi adingeka ukuthi afakwe ohlwini kumalebula we-Nutrition Facts , futhi ukusetshenziswa kwawo kuvinjelwe kwezinye izindawo. Uma uhlala esifundeni lapho kungadingeki khona ukudla okubhalwe ngamafutha, suka amagama athi "hydrogenated" noma "kancane hydrogenated" kule ilebula.
Hydrogenation egcwele
I-hydrogenating ngokugcwele yamafutha ibaqinisa, efana namafutha agcwele afunyanwa enyameni. Amafutha ogcwele ama-hydrogenated cishe angcono kuwe kunamafutha ayingxenye ye-hydrogenated, kodwa asikwazi ukusho ukuthi ilungile empilweni yakho-mhlawumbe engasiyo ingozi indlela engcono yokuyibeka-ngoba ayinayo amafutha ashubile.
Amafutha e-hydrogenated ngokugcwele afana kakhulu ne-acaric acid, okuyinto ifomu eliyingozi kakhulu lamafutha agcwele. I-staric acid ayikhulisi amazinga e-LDL ama-cholesterol, futhi azinzile, ngakho-ke kuhle ukusetshenziselwa ikhishi.
Inkinga ukuthi amafutha ngokugcwele ase-hydrogenated aqinile futhi aqinile, ngakho-ke kunzima ukuyisebenzisa. Zingahlanganiswa namafutha we-polyunsaturated afana namafutha we-soy ne-sunflower ngokusebenzisa inqubo ebizwa ngokuthi interesterification ukuthuthukisa ukuthungwa bese uyanciphisa kancane. Inkinga ukuthi ukucwaninga akucaci ukuthi la mafutha anesithakazelo angathinta kanjani ama-cholesterol amazinga nesifo sengqondo senhliziyo.
Ucwaningo lwango-2017 lwalusa ukukhathazeka okwengeziwe ngamafutha anesithakazelo. Nakuba lesi sifundo senziwa ngamagundane hhayi abantu, sathola ukuthi ukungena komama wamafutha anesithakazelo kwathonya isifo semetabolism se-lipid esibindi senzalo yakhe endala. Ukudla kwamafutha athakazelisayo kuphela ku-utero kuthinteka ngamagundane, kodwa amazinga omshukela omdala ayenamazinga ashukela egazi ahamba ngamaphesenti angama-20 aphakeme kunamantombazane omama abondliwe amafutha we-soya esikhundleni.
Amakholomu Amafutha Anomswakama
Kubalulekile ukuthi uqaphele ukuthi amafutha angama-hydrogenated ngokugcwele anama-calories amaningi (wonke amanoni anama-kilojoule ayisishiyagalolunye ngogremu ngalinye), futhi uma uthola omunye wabo esitolo sokudla, cishe uzoba nokudla okunamandla kakhulu okungekho kuhle kakhulu kuwe.
Amafutha agcwele ama-Unsaturated
Uma ufunda amalebula okudla kungadideka. Isibonelo, amafutha ayingxenye ye-hydrogenated namafutha we-polyunsaturated angahlanganiswa kalula. Amafutha we-Polyunsaturated , ngokungafani namafutha athile angenawo ama-hydrogenated, afana namafutha "agcwele," angakulungela wena (ngaphakathi kwemingcele.) Funda kabanzi mayelana nokwahlukana phakathi kwamafutha agcwele futhi angasetshenzisiwe.
Ngezansi kumafutha we-Hydrogenated
Ngakho-ke, ingabe amafutha a-hydrogenated kabi kuwe? Amafutha ayingxenye ye-hydrogenated aqondene nokudalwa kwamafutha ashukela, namafutha ashubile ayinempilo ekudleni okuhle. Uma uthola amafutha noma ama-hydrogenated ngokugcwele emikhiqizweni esitolo, cishe kungenzeka ukuthi uzotholakala ekudleni okunamandla kakhulu-ukudla okuvame ukungahambi kahle. Ukwenza lokhu kusebenziseke kakhulu, hlola ezinye zokudla ezinamafutha agcwele okuphephe kakhulu.
Ochwepheshe abaningi bokudla okunomsoco manje batusa ukuthengwa endaweni yokudla. Ukudla okungenawo amalebuli, njengezithelo nemifino, kanye nokudla okungakucatshangwa kakhulu njengama-fresh fresh kanye nemikhiqizo yobisi ngokuvamile kutholakala ezindaweni zangaphandle zesitolo. Ukuze wenze lokhu kujabulise ngokwengeziwe, zama ukuthenga ezitolo ngaphandle kokuhamba ngezinyawo, ngaphandle kokuqoqa amanye ama-mono noma ama-polyunsaturated amafutha omnqumo noma i-canola.
> Imithombo:
> American Heart Association. Ama-Trans Fats. http://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp#.Wep0YVtSyUl
> Bhardwaj, S., Passi, S., Misra, A. et al. Umphumela Wokushisa / Ukuphuza Amafutha / Amafutha, njengoba asetshenziswa amaNdiya ase-Asia, kwi-Trans Fatty Acid Formation. I-Chemistry Yokudla . 2016. 212: 663-70.
> de Velasco, P., Chicaybam, G., Ramos-Filho, D. et al. Ukutholakala komama ka-Trans-Unsaturated noma Interestedified Acat Acids Ngesikhathi sokukhulelwa nokuguqulwa kwezinto eziguquguqukayo kuguqula ama-Bioenergetics e-Mitochondrial ku-Iniver of Offspring Inzalo ye- British Journal of Nutrition . 2017. 118 (1): 41-52.
> I-Harvard School of Health Public. Ukukhanyisa Ukukhanya Kwamafutha Okudlulisa. https://www.hsph.harvard.edu/nutritionsource/transfats/
> Hayes, K., no A. Pronczuk. Ukuguqula I-Trans Fat: I-Argument for Oil Palm nge-Note Cautionary on Interesterification. I-Journal ye-American College of Nutrition . 2010. 29 (3 Suppl): 253S-284S.