With izincomo ezivela eziphathimandla zezempilo ukuqeda fat trans kusuka ekudleni kwakho, ungase uzibuze ukuthi kwenzekani amafutha trans emva kokudla. Ingabe umzimba wakho uyagcina? Ingabe umzimba wakho uba into eyingozi? Kuthatha isikhathi esingakanani ukuqedwa? Ingabe iminikelo oyidlayo namuhla ingabangela izinkinga eminyakeni emgwaqweni?
Indlela Umzimba Wakho Owuthatha Ngayo I-Trans Fat
Impendulo yukuthi amafutha ahambayo ahlungwa futhi athathwa njengamanye amafutha.
Ngokuyinhloko, amafutha odlayo aphukile emathunjini amancane, khona-ke ama-fatty acids (trans, saturated , polyunsaturated , ne- monounsaturated ) adonsela kuwo wonke amathumbu amathumbu amancane.
Ukusuka lapho, amanye ama-acids ama-acids aqonde ngqo esibindi ngesifo se-portal, kanti ezinye-kuhlanganise nama-ac acid e-trans-zihlanganiswa zibe ngama-chylomicron kanye ne-lipoproteins (cholesterol) bese ufaka igazi nge-lymphatic system. Zithuthwa kuwo wonke umzimba futhi uma zingasetshenziswanga, zigcinwa njengamafutha, njengamanye ama-acid acids.
Uma uqeda kakhulu amafutha othungayo, amafutha athe xaxa athola ukuthi uzoba namafutha omzimba wakho. Uma usebenzisa i-trans fatty acids njenge-energy, idilizwe phansi ku-carbon dioxide namanzi futhi isusiwe emzimbeni-njengamanye amafutha.
Inkinga ngamafutha esitokisi ukuthi angakwazi ukwandisa i-cholesterol yakho ye-LDL (uhlobo olubi) futhi unciphise i-cholesterol ye-HDL (uhlobo oluhle).
Lokhu kwandisa ingozi yakho yesifo senhliziyo nesifo sikashukela.
Kuningi Kangakanani?
I-American Heart Association itusa ukuthi uthathe ngaphansi kwamaphesenti angama-1 wekhalori yakho yansuku zonke evela kumafutha esitokisi. Ngakho-ke, uma udla amakholori angu-2 000 ngosuku, khona-ke ama-calories angu-20 kuphela angavela kumafutha esitokisi. Akusikho okuningi-kuphela ngo-2 amagremu.
I-American Heart Association ihlanganisa ama-acids e-trans acids ngokwemvelo. Akucaci ukuthi ngokwemvelo ukukhiqiza amafutha okuguqula okuthiwa i-conjugated linoleic acid ayingozi-angase abe nokuzuzisa-kodwa njengoba atholakele ekudleni kanye nemikhiqizo yobisi, ahambisana namafutha agcweleyo aphakamisa ingozi yesifo senhliziyo. Ngakho-ke, kungcono ukuwagwema.
Ukuthola amaTrans ekuDleni
Nakhu 'lapho amalebula e-Nutrition Facts abangabangani bakho abakhulu. Inani lemafucu e-trans kumele livezwe kulebuli yephakheji, uma nje kunamapremu angu-0.5 ukukhonza ngamunye. Njengoba ukwehluleka kwamafutha okuthutha kuyaziwa ngalesi sikhathi, kunokudla okumbalwa nokumbalwa okuqukethe.
Kodwa kuthiwani uma udla ukudla okulungiselelwe esitolo sokudlela noma endlini yomngane-wazi kanjani ukuthi udla amafutha okudlulisa?
Ngokujwayelekile, usengathola amathenda athengiswayo ezinhlobonhlobo zezentengiselwano zamakhekhe, ama-pie crusts, i-pizza crust, amakhukhi, ama-crackers, nezinye izinhlobo ze-margarine yokunamathela. Ungahlala ubuza ukuthi iziphi izithako ezisetshenziselwa ukwenza isidlo ofuna ukuzidla noma ugweme ukudla okucabanga ukuthi ungabaqukethe.
Asikho isidingo sokwethuka uma udla ngamanye amafutha athile ekudleni.
Vele ubuyele ekudleni kwakho okunempilo okuvamile. Akukho okuningi ongakwenza mayelana namafutha okudla owadlile esikhathini esidlule noma, kodwa uma unezinye izici ezingozini zokugula kwesifo senhliziyo, yenza isimiso sokubona umhlinzeki wakho wezempilo, ongakwazi ukuhlola ingozi yakho yonke futhi akhombise izinguquko ezifanele zokudla.
> Imithombo:
> Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
> Smolin LA, Grosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.
> I-Trans Fat. I-American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Trans-Fat. Kubuyekezwe ngomhla ka-24 Mashi, 2017.