Sivame ukuzwa manje ukuthi "amafutha okuthutha awonakele", kanti kuyilapho kuyiqiniso ukuthi iningi lamafutha esitokisini ekudleni kwethu kulezi zinsuku kuneemiphumela emibi yezempilo, empeleni kungaphezu kokucindezeleka. Into elula, kodwa enembile, into ongayisho ukuthi amafutha ayingxenye ye-hydrogenated ayingozi kithi. "Amafutha we-Trans" aseba mfushane ngalolu hlobo, kodwa kukhona namanye amafutha athengwa angase abe ngcono kithi.
I-American Heart Association itusa ukunciphisa amafutha esitokisi ngaphansi kokungu-1% kokudla kwakho kwe-caloric yansuku zonke.
Ziyini ama-Trans Fats, Empeleni?
Amafutha e-trans ayihlobo lamafutha. I-Trans "ibhekisela kokucushwa kwama-molecule. Amafutha amaningi emzimbeni wethu ane-" cis "yokucushwa." Ukudlulisa "nokuthi" cis "ukulungiswa kwe-molecule efanayo kuthiwa" ama-stereoisomers ".
I-Fat Trans Transposal
Amafutha okufakelwa ama-trans is a uhlobo lwamafutha olwenziwe lapho amafutha yemifino enzima noma eqiniswa ngenqubo yokwelapha nge-hydrogen ngokucindezela okukhulu nokushisa. Le nqubo iguqula amafutha omquba omswakama ibe yizinto eziqinile noma ezinomsoco ovame ukuzenza igargarini noma ukunciphisa futhi zifakwe kwezinye izinhlobo eziningi zokudla. Iningi lamafutha esitokisini ekudleni kwethu lenziwa ngokufaka izibopho ze-hydrogen kumafutha angenalutho. Lokhu kwenza amafutha azinze, ngakho-ke asonakali ngokushesha. Lezi zinhlayiya ngokuvamile zibizwa ngokuthi "amafutha ayingxenye ye-hydrogenated" noma "amafutha ayingxenye ye-hydrogenated".
"Amafutha aphelele angenawo ama-hydrogenated" akufanele aqukethe amanani amaningi ama-trans, kepha awafundile kakhulu uma kuziwa ngokuphepha ngokwempilo yethu.
Ubufakazi bubonakala ngokucacile ukuthi amafutha e-trans athola izifo zenhliziyo. Ngo-2015, isinqumo sokuPhathwa kweziPhuzo nokuDakamizwa sususe amafutha we-trans okufakelwa njenge-GRAS noma "ngokuvamile kubhekwa njengophephile" yokusetshenziswa kokudla kwabantu.
Isibambiso sisho ukuthi abakhiqizi bokudla banezinyanga ezintathu ukususa wonke amafutha asuka emikhiqizo yabo. Kodwa-ke, ucwaningo lubonisa ukuthi ukushiya lokhu kubakhiqizi bokudla kungase kungabi inqubomgomo enhle njengoba isifundo sibonise ukuthi naphezu kokuxoshwa eYurophu, ukunciphisa okuncane nje kwamafutha okuthutha kwakutholakala ekudleni okufanayo uma kuqhathaniswa ngaphambili nangemva kweminyaka emithathu emva kwemithetho ' ukuqaliswa.
I-Trans-Fat Trans-Fat Ebonakalayo Ebonakalayo: I-CLA i-Healthy Trans Fat
Olunye uhlobo lwamafutha olusungulwa ngokuzenzakalelayo lubonakala ngokwemvelo ngobisi nenyama evela ezilwaneni ezithile (ama-ruminants, njengezinkomo kanye ne-bison, ikakhulukazi labo abadle utshani ngokumelene nokusanhlamvu). Lezi zaziwa njenge-trans fatty acids, noma i-TFAs. Lolu hlobo lwamafutha lubizwa ngokuthi i- conjugated linoleic acid (CLA), futhi kubonakala ngathi kuhle kithi. Kukhona ubufakazi obuncane bokuthi i-CLA ingakwazi ukuvikela emdlalweni, isibonelo. Kodwa-ke, njengezinto eziningi ezenzeka ngokwemvelo, ukuhlolwa kwe-CLA ngesimo sokuxhaswa kokudla kuye kwadumaza kuze kube manje.
Yiziphi zokudla eziphezulu kumaTrans Trans?
Izimpahla ezibhaka kanye nezinye ukudla okuthosiwe noma okucutshungulwayo kungase kuhlanganise amafutha esitokisi. Ukuncishiswa njalo kuyenziwe ngamafutha angenwa yi-hydrogenated ngakho-ke kunamafutha amaningi okuthutha kuwo.
Esikhathini esedlule, i-margarine iye yenziwa ngokuyinhloko ngamafutha esitokisi, futhi amafutha athengiswayo asetshenziswe ngokucacile kuma-crackers akhiqizwayo, amakhukhi, izinkwa, ama-pie, ama-muffins, ama-donuts, nokunye okunjalo. Ngomthetho omusha, lokhu kuyashintsha, kodwa kungenzeka ukuthi yiqiniso ngokwezinga elikhulu.
> Imithombo
I-Dietary Reference Intakes Yamandla, I-Carbohydrate, I-Fiber, I-Fat, Fatty Acids, i-Cholesterol, iProtheni, ne-Amino Acids (i-Macronutrients) (2005), i-Institute of Medicine, iBhodi Yokudla Nezokudla, i-National Academy of Sciences.
Stendar, Steen, Astrup, Arne, Dyerbeg, Jorg. I-fat trans yokufakelwa ekudleni okudumile ngo-2012 no-2014: uphenyo lwamakethe emakethe emazweni ayisithupha aseYurophu. I-BMJ Vula. 2016 Mar 14; 6 (3): e010673.