Sonke siyazi ukuba ukutya okunamafutha kukubi kuwe. Kodwa kungekudala, kuya kucaca ukuba akusiyo yonke into enamafutha ekudleni kwakho okulinganayo kwaye, ngokumangalisayo, akubona zonke iinkohlakalo ezibi kuwe. Uhlobo oluthile lwamanqatha ekudleni kwakho, olubizwa ngokuba yi-trans fat, luye lwadibanisa ngokuqinileyo nomngcipheko ophezulu we-stroke. Amafutha eTranshi, eneneni, afunyananga ukuba anenzuzo kuyo yonke impilo yakho.
Ukuba unomdla wokufumana impilo okanye uhlale uphilile, ngokuqinisekileyo ufanelekile ixesha lakho ukuze ukwazi ukuba yeyiphi i-trans fats kwaye ufunde indlela onokuziphepha ngayo.
Uvelaphi na amafutha atshintshe?
Iimpawu zeTrans ziyinxalenye eyenziwe ngokukodwa kwizinto ezidumiweyo zokutya kwangaphambili kunye nokuthengiswa kokutya okudibeneyo. Ziye zixhaphake ngenxa yokuba zisebenza kwaye zisebenza kakuhle kubakhiqizi bokutya. Ingozi yeesitratshi ziye zaqatshelwa nje ngoku kutshanje. Oku kuqonda ukuphucuka kwemiphumo emibi yeentlobo zeetranshi kuye kwabangela imimiselo emitsha efuna iinkampani ezipakisha ukutya ukuze zibekwe uphawu kwi-ileta yesondlo ebonisa ukuba ziqukethe amafutha atshintshe ukuba zinama-0.5 grams we-fat fat ngokukhonza. Ekuphenduleni kokwazisa koluntu ngokukhutshwa kwamathambo e-trans, iiphakheji ezininzi zokutya ngoku zichaza, 'akukho mafayili atyhulayo,' kwindawo ethile kwilebula ukubonakalisela abathengi ukuba ziqulethe okanye zingekho iifrithi.
Olunye igama lokubonisa iiraphu ezithengayo kwiibhile zokutya 'ngamafutha athile e-hydrogenated'. Eli gama libhekiselele kwinkqubo yeekhemikhali eyenziwa ngamafutha e-trans.
Nangona kunjalo, ukutya okungekho okupakishwa kwangaphambili kunokuba ngumthombo wamathambo e-trans if iindlela zokupheka, umzekelo, zibandakanya ukucima okunzulu usebenzisa amafutha athile angama-hydrogen.
Ngokuqhelekileyo, oku kutya akungena kwiphakethi kwaye kaninzi abakwazi ukufumana ulwazi olunomsoco kwimenyu. Ioli epheka i-hydrogen eqhubekayo ihlala ixesha elide ngaphezu kweoli-yokupheka i-hydrogen. Amafutha athile e-hydrogenated ahlala esetyenziswa kwiivenkile kuba akwazi ukucoca iindidi ezininzi zokutya kwinqwelo yeoli ngaphandle kokuthatha indawo yeoli, ekulungele ukutya okuninzi okuninzi ngexesha lokufutshane.
Kukho ngokwemvelo kuyenzeka amafutha atshintshe kwimveliso yezilwanyana, kwaye, ngokumodareyitha, ezo ntlobo zendalo ezihamba ngokwemvelo azikholelwa ukuba ziyingozi kumzimba.
Ziziphi iirhafu ezidlulayo?
I-Trans amafutha ngamafutha anesakhiwo seekhemikhali esichazwe ngokwazo njengamafutha angatshatkiweyo. Ngokuqhelekileyo, amafutha angatshatywanga ekudleni athatyathwa njengomzimba onobuchopho kunamafutha agcwele. Ukuze ufunde kabanzi malunga namafutha azalisiweyo, amafutha angatyiweyo kunye namafutha okupheka, funda apha.
Ulwazi olwamkelweyo lokuba amafutha angagqithwanga anempilo kunamafutha apheleleyo afunyaniswa ukuba ama-trans-fat are awona mgugu ongeyona nto ingcolileyo kwaye idideka. Nangona ama-trans-fats ayenayo amafutha angenayo i-insaturated, amafutha atshintshe anesakhiwo esahlukileyo kunamanye ama-unsaturated fats kuba afakwe ngendlela echanekileyo yokucwangcisa, endaweni yokucwangcisa 'okucwangcisiweyo' okunye okunye okunamafutha angatshatswanga.
Imizimba yethu ayinakukwazi ukulungelelanisa i-fat fats ngokufanelekileyo njengamanye amafutha. Yaye i-trans oil kwaye idibene ne-stroke, isifo senhliziyo kunye nomhlaza.
Amafutha atshintshe ukwandisa umngcipheko we-stroke?
Kukho ukwanda kokufa kuzo zonke izizathu ezinxulumene nokutya okuphezulu kwamafutha atshintshe.
Ukutya okuphezulu kwamafutha atshintshe kunye namazinga aphakamileyo egazini amafutha atshintshe ahlanganisane ngokunyuka kwezinga lokunyuka kwesifo ngokusebenzisa idatha eqokelelwa kwizifundo ezininzi zabantu abaninzi kwiindawo ezahlukeneyo ezibandakanya amawaka abantu kwiminyaka edluleyo.
Kukho iindlela ezimbalwa ezithatha amafutha atshintshe kumngcipheko we-stroke.
* Enye yeendlela kukunyuka ukuvuvukala kuwo wonke umzimba, okukubeka phambili ukuba uhlasele igazi. Xa amafutha atshintshe angeniswa emzimbeni womntu, izinga lokuvuvuka linyuka ngokukhawuleza. Ukuvuvukala kubangela ukunyuka kweziganeko ezikhokelela kwisifo senhliziyo kunye nokushaya.
* Enye indlela amafutha atshintshe abangela ukubetha ngokukhawuleza ukulimaza imithwalo yangaphakathi yemithambo yegazi entliziyweni nasengqondweni, ekhokelela kwizifo zentliziyo kunye nesifo se-cerebrovascular , ephakamisa umngcipheko wesifo.
* Nendlela yesithathu i-trans oil ifaka ukuphazamiseka kukuphakamisa izinga lakho le-cholesterol ye-LDL eyingozi xa unciphisa izinga lakho le-cholesterol ene-HDL enempilo. Funda kabanzi malunga ne-cholesterol kunye nomngcipheko we-stroke apha .
Uphando malunga nendlela i-trans oil ifuthe ngayo umzimba intsha, kwaye ulwazi oluninzi luya kuvela kwiminyaka embalwa ezayo.
Ngaba unako ukulinganisa amanqanaba e-fat trans yegazi?
Kuze kube ngoku, akukho mvavanyo egazini yegazi onokuyenza ukuba ulinganise umgangatho weoli ehambayo kwigazi lakho. Ukuqonda okwenzululwazi okwangoku kukuba kukubi ukufumana amafutha atshintshe ngokutya kwakho, ingakumbi ukuba udla ixabiso eliphezulu lamafutha atshintshe. Kodwa ayikho indlela elula yokuvavanya ukuba kwakhiwe uhlobo lokonakalisa okanye ukuvavanya ukuxinwa okanye ubuninzi beemveliso ezihamba emzimbeni wakho.
Ungenzani?
Indlela echanekileyo yokuphelisa amafutha atshintshe ekuveleni kwakho kukuphephe ngokupheleleyo ukutya okupakishwa kwangaphambili, ukutya okucwangcisiweyo, ukutya okuthosiweyo kunye nokuyeka ukusebenzisa amafutha okupheka equkethe amafutha e-trans. Oku kungaba yinguqu enkulu kakhulu ukuba udla ukutya okunjalo, okwenziwa ngabantu abaninzi. Isiqalo esihle sisenokukuphelisa enye yeendidi ngexesha lokutya kwakho, kwaye uyitshintshe ngokuchaneka kwengqondo kunye neendlela ezihlwayekileyo.
Ioli yo kupheka
Indlela elula yokugwema amafutha atshintsho kukuqala ngokungawasebenzisi amafutha okupheka anokuqukethe amafutha xa ulungiselela ukutya. Oku kuya kufumaneka ngokufunda amalebula kwioli yokupheka kwaye usasazeka ngaphambi kokuba uthenge. Ukukhethwa kwamafutha angenawo amafutha atshintshe (okubizwa nangokuthiwa ngamafutha ase-hydrogenated) kubalulekile. Ukuba unako ukuhamba kunye namafutha azalisiweyo, leyo iya kuba ibhonasi eyongeziweyo. Eli nyathelo alinakwenzeka ukutshintsha ukunambitha okanye ukunandipha kokutya olungiselela. Kwakulungile ukuba ungasebenzisi kwakhona ioli yokupheka.
Ukutya okupakishwe kwangaphambili, ukutya okucwangcisiweyo
Ezi zinto zikulungele kwaye zihlala ixesha elide. Ngokuqhelekileyo zinzima kwiekhalori, ezenza ziyanelise ngakumbi kuneziqhamo okanye imifuno. Ngenxa yokuba abayidingi ifriji, kulula ukugcina impahla kunokutya okutsha. Ukuhamba ngokutya okukhawulelana nekhalori kudinga utshintsho kwingqondo kwaye kufuna umzamo wokuthenga ngamabomu izinto eziphilileyo. Iziqhamo ezintsha kunye nezigulane azithethi nje ngokuzaliswa kokutya okulungiselelwe ukulungelelana kuba ziphantsi kweekhalori. Olu tshintsho ekudleni kwakho lunokukunceda ukuba ufuna ukunciphisa umzimba. Nangona kunjalo, ukuba awudingi ukunciphisa ubunzima, kufuneka ufune ukutshintsha iikhalori zokutya okufakwe emaphaketheni xa unciphisa okanye uwasuse ekudleni kwakho. Amantongomane kunye nezityalo ezomileyo zinika indlela ephilileyo yokufumana ukwaneliseka kunye nokulambile indlala okufana neyokutya kokutya okungekho ngaphambili.
Ukutya okuthosiweyo
Ukuphepha ukutya okunzulu okuthosiweyo kufuna umgudu wokuzikhethela ukuba oko kukuthandayo. Amava afana noluphiko olungenasiphelo kubandakanya ukutya okugubungelwe ngokutya okukhanyayo ukuba ukutya kukubheno kuwe.
Ukwandisa i-antioxidants ekudleni kwakho
Ama-Antioxidants ayenzeka ngamakhemikhali akhona kwiziqhamo kunye nemifuno. Ziye zaboniswa ukuguqula isifo, kubandakanywa nesifo senhliziyo kunye nesifo se-cerebrovascular engakhokelela ekubetheni. Ngenxa yokuba amafutha e-trans ahlobene kakhulu ne-stroke-esibangela isifo se-vascular, i-antioxidants yindlela engokwemvelo yokuguqula umngcipheko we-stroke xa ugwema amafutha atshintshe.
Ngokubanzi, ukuyeka amafutha atshintshe kufuna umzamo wokuzikhethela ngenxa yokutya okunamafutha atyhulayo. Amanye amazwe aphelisa ukusetyenziswa kwamafutha atshintshe. Nangona i-trans oil ivumelekile eUnited States, imimiselo ye-labeling yakutshanje yenza kube lula ukuziphepha. Abavelisi bokutya benza umzamo odibeneyo wokunciphisa okanye ukuphelisa ukusetyenziswa kwamathambo e-trans, anokukunceda njengoko wenza imizamo yokunciphisa ukutya kwakho kwamafutha.
Imithombo:
Intliziyo yaseMelika
I-Serum i-acid acids kunye nesigxina se-ischemic stroke phakathi kwabafazi be-postmenopausal, Yaemsiri S, uSen S, uTinker LF, uRobinson WR, uEvans RW, uRosamond W, Wasserthiel-Smoller S, He K. Stroke, Oktobha 2013
I-intake ye-fat fat kunye nesiganeko sokushayiswa kwesibalo kwi-REasons for Geographic and Racial Differences kwi-Stroke (IMAGA), i-Kiage JN, i-POD Merrill, i-Judd SE, i-K, i-Lipworth L, uCushman M, i-Howard VJ, i-Kabagambe EK, i-American Journal of Ukutya okuKhemikhali, ngoMeyi 2014
I-Trans fat, i-aspirin, ne-stroke e-postmenopausalkazikazi, i-Yaemsiri S, uSen S, uTinker L, uRossam W, uWassertheil-U-Smoller S, U-K, u-Annals we-Neurology, ngoNovemba 2012