Ininzi i-margarine ayilona mpilweni kunokuba ibhotile emva kwayo yonke
Ukuba ubukele amanqanaba akho e- cholesterol kwaye uguqule ngokugqithiseleyo ukusuka kwibhotela ukuya kwi-margarine, usenokuba ulivile amahlebezi malunga nokuba unobungozi ngakumbi kwimpilo yentliziyo. Yintoni inika? Ngaphambi kokuba uphakamise izandla zakho ekukhungeni, nantoni na ophando olubhekiselele ekusasazeni okunempilo kwinqwelo yakho yokutya. Kodwa kuqala, umlando omncinci kwiingxoxo zebhotela-vs.-margarine.
Butter Vs. Margarine
I-Butter, eyadala ixesha elide eMelika ngenxa yokunambitheka okutyebileyo kwongezwa kwantoni nayiphi na isidlo, iboniswe ukuba idibene nomngcipheko wesifo senhliziyo ngenxa yemveliso yeoli egcweleyo. Yilapho i-margarine yaphuhliswa njengenxalenye. Yenziwe kumafutha asezityalo ezifana ne-canola, izithelo zesundu, kunye ne-soybean, i-margarine yafunyanwa njengendlela ephilileyo yokusasazeka ngabagcisa kunye nabaphandi-oko kukuthi, kwada kwavela ingozi. Nangona liphantsi kweoli egcweleyo kwaye iqukethe i-cholesterol, ininzi i-margarine inamanqanaba aphezulu e-trans, ephakamisa i-LDL okanye "i-cholesterol embi" kunye ne-HDL ephantsi okanye "i-cholesterol" enhle.
I-Trans Fat kwi-Margarine ne-Fat egcweleyo kwi-Butter
Amafutha angatshatywanga kwi-margarine ininzi iqhutyelwa inkqubo ebizwa ngokuba yi-hydrogenation, eyenza amafutha atshintshe . I-Trans fat iphakamisa i-LDL okanye "i-cholesterol" embi ngaphezu kweoli egcweleyo. I-trans-fatty acids yintoni eyenza igrargarine ihambelane ngokuqinile kwiqondo lokushisa.
Gcina amaargarini, uhlobo olunzima kunabo bonke, luqulethe amafutha atshintshe kakhulu-kwaye asethengiswa kakhulu namhlanje nangona sisazi malunga nokulimala kwabo.
Iziphumo ezivela kwizifundo zekliniki zibonisa ukudla ezi zintengiso ezenziwe ngumntu zidibene neepesenti ezingama-28 zandisa ingozi yokufa kwisifo senhliziyo kwaye iipesenti ezingama-34 zandisa ingozi yokufa jikelele.
Akukho yonke i-Margarine eyenziwe ngokulinganayo
Iimveliso zegargarine ezincitshisiweyo kunye namanzi ziqukethe amanqatha amaninzi kunokuba zikhethiweyo, ziphantsi kweoli egcweleyo, kwaye ziphezulu kumafutha angatyiweyo. Unokwazi ngokubanzi ukuba yeyiphi i-trans-fats ifomu ngalinye legargarine elinobuchopho bayo. Ezi ziqinileyo kwiqondo lokushisa liphezulu ziqukethe ii-trans-fats ezingaphezulu kunezo eziza kwi-tub, ngokuqhelekileyo zihamba. Kungakhathaliseki ukuba, ikhetho ezincinci zikanokuthi ziqulethe ii-fats. Hlola ileyibhile-ukuba ioli ye-hydrogen yohlu lucwecwe, kukulungele ukuphepha.
Ezinye iindlela ezintsha ezifana neBenecol kunye ne-Smart Balance HeartRight, nangona kunjalo, zicetyiswa kunye ne-sterols zityalo, ezivimbela ukutyunjwa kwe-cholesterol kwaye zinokunceda amanqanaba aphantsi kweLDL. Ezi zigqibo ezilungileyo xa uzama ukwehlisa i-LDL yakho.
Hlola amalebula akho okutya ukuze wenze isigqibo esinolwazi.
Ngaba Ufanele Uguqulwe kwiBhitter, Emva koko?
I-Butter ivela kwiifom ezimbini ezibalulekileyo: intonga kunye nokusasazeka. Ngokuyinxalenye yenziwe ngamafutha amaninzi kunye ne-cholesterol. Ukuba ubheka iileyitha zesebe kwi-back butter product, esinye isipuni, esilingana ne-pat yebhotela kwisikhwebu sakho kwi-cob, iqulethe isiqingatha semali ephakanyisiweyo yeoli kunye ne-cholesterol nganye imihla.
Ngaphantsi: Kulula kakhulu ukungena kwintsimi enobungozi ngebhotela, njengoko mhlawumbi uyazi ukuba uye wabuya wanikezela ngesitya sepopuni eshisayo esitsha esivela kwi-microwave.
Esinye isipuni sebhotela sinama-milligram e-cholesterol engama-30 kunye ne-gram e-7 yamanqatha azalisiweyo; inani elikhulu livunyelwe imihla ngemihla ngama-milligrimu angama-200 kunye ne-10 milligrams, ngokulandelanayo. Ukongezelela, kuba zombini ezi ntlobo zamafutha zixhomekeke ekunyuseni i-cholesterol kunye nobungozi besifo senhliziyo, ibhotela inconywa ukuba isebenzise ngokukhawuleza.
Ekubeni ibhotela ivela ebisi, ukuba ayilwanga okanye ibhalwe ngokukodwa njenge-free hormone ye-bovine (rGBH), ingaba ne-rGBH.
Le nkunkuma ingabangela ingozi kwiinkomo kunye nesigwebo esisekhona nokuba ingaba silimaza abantu okanye cha. Ukongezelela, ibhotela evela kwiinkomo ezondliwa ngotshani ziphezulu kwi-omega-3 fatty acids, eziyimfuneko entliziyweni yempilo, okwenza kube yondlo ephezulu kuneyona ibhotela esithengiswa kakhulu kwizilwanyana eziphakanyisiwe. Ukuba ufuna ukutshisa ibhotela ngezikhathi ezithile, yenza okusemandleni akho ukuba ufumane imithombo enempilo.
Okukhethileyo
Iintetho ezinonophelo zentliziyo ayikho ibhotela okanye i-margarine, kodwa ioli yeoli, i-avocado oil, kunye nezinye iifama ezisekelwe kwimifuno. Kwimpahla ebhaka, cinga ukufaka indawo ye-appleauce, i-nutters, okanye i-squash purees. Gcoba isiqwenga sakho sesonka kwenye ioli yeoli. Sebenzisa ioli ye-avocado njengamafutha okupheka xa ususa okanye uhlwaya imifuno. Ukuba uya kusebenzisa igrargarine njengesantya sesonka, khangela iinguqulelo ezithambileyo eziqulethe i-sterols zityalo kunye namafutha e-hydrogenated. Kwaye ibhotela, xa nje ungenayo i-cholesterol ephakamileyo, unokuyonwabela njengento engathandekiyo ngezikhathi ezithile.
Imithombo:
Iikliniki yaseCleveland: Iifom zeTrans, iiFats ezinganelisekanga ezixhumene neengozi zempilo (2015)
Harvard Healthbeat. Butter vs Margarine.
> Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. UHebeisen DF1, uHoeflin F, uRuschch HP, uJunker E, uLuterburg BH. Ukunyuka kwee-omega-3 zi-fatty acids ngobisi kunye neeplatema ezicebileyo zeeplasma zeenkomo ezidliwayo. Int J Vitam Isondlo. 1993; 63 (3): 229-33.