I-fat fatated has received a rep replacement for years in the world's diet. I-National Cholesterol Education Program (NCEP) kunye ne-American Heart Association (AHA) icebisa ukuba amafutha azalisiweyo kufuneka abe ne-7% engama-caloric yakho yansuku zonke. Nangona kukho ubungqina obuvelayo bokubonisa ukuba akukho konke ukutya okuqulethwe ngamafutha amaninzi okubi kakhulu, iziphakamiso zokutya ezikhoyo zikhuthaza ukunciphisa inani leoli egcweleyo odlayo ekudleni kwe-cholesterol.
Ngoko ke, xa ukhangela ukutya kukubandakanya ekudleni kwakho, ukutya okubhaliweyo "amanqatha amaninzi amaninzi" okanye "okuphantsi kweoli egcweleyo" kunokuzama ukuthenga. Nangona zombini ezo zibango zondlo zibonisa ukuba ezi zinto zinexabiso elincinci lamafutha amaninzi kunama-fat-fat counterparts, zithini ezi ntetho kwiiphakheji zokutya?
Ulawulo lwezoKutya kunye noLawulo lweeDrams lukhokelo lwabakhiqizi bokutya ababethela ukutya malunga nomxholo weoli ogcweleyo . Amagama abhalwe apha ngezantsi anengxelo eziqhelekileyo ezenziwe kwiibhile zokupakisha kokutya noko bathetha ntoni ngokubhekiselele kumxholo we-fat content:
Ukunciphisa i-Fat egcweleyo okanye i-Fat ephantsi
Ezinye iiphakheji zokutya zingabandakanya iinkcazo ezinjengokuthi "ukunciphisa amanqatha amaninzi" okanye "amanqatha amaninzi amaninzi." Ezi ntetho zithetha ukuba umkhiqizo wokutya unamafutha amaninzi angaphantsi kwama-25 ngokusebenza xa kuthelekiswa nokutya okufanayo okungaqulethe ezo nkcazo.
Ukongezelela, ukuba iileyile ekubhekiselwe kuyo isidlo okanye isitya esikhulu, njengasevenkile zokutya, kunokuthetha ukuba ukutya kunamafutha angama-25% angaphantsi kwamagremu angama-100 xa kuthelekiswa nokutya okufanayo.
Ephantsi kwi-Fat Satated
Eli gama lithetha ukuba into yokutya iqulethe malunga negram e-1 yamanqatha amaninzi okanye ngaphantsi kokusebenza.
Kwakhona kuthetha ukuba amanqatha amaninzi ancedisa i-15% okanye ngaphantsi kwiikhalori ezipheleleyo zokutya. Ukuba kuthethwa ngesidlo, inqaku elithi "ngaphantsi kweoli egcweleyo" lithetha ukuba kukho igramu e-1 yamanqwanqwa azalisiweyo ngama-gramu ayi-100 yokutya, okanye loo mafutha azalisiweyo avelisa ngaphantsi kwe-10% yeekhalori ezipheleleyo zeso sidlo.
I-Satatated Fat-Free
Igama elithi "i-fat-free-free" ingakhohliswa kuba ukutya kunokubhalwa njengento ekhululekile enamafutha azalisiweyo, kodwa ikhona ixabiso elincinci.
Ukutya kunokuthiwa "i-fat-free-free" equlethe xa iqulethe ngaphantsi kwe-0.5 g yeenqatha ezizalisiweyo. Nangona ukutya kubhalwe "i-fat-free-free", inokuthi ifake ixabiso elininzi lamafutha athileyo ekudleni kwakho - ingakumbi ukuba kukutya odlayo ngeenkonzo ezininzi ngosuku.
Nangona iileyile yokutya iqulethe enye yee binzana kwiphakheji yayo, akuthethi ukuba into yokutya ayinakho ngokupheleleyo ngamafutha anelisiweyo. Ngako oko, umkhwa omuhle ukuhlolisisa idilesi yephakheji ngokufutshane kunye nomxholo weoli kunye nokusebenzisa ubungakanani ukuze uqinisekise ukuba awusebenzisi amaninzi amaninzi.
Ukongezelela, kufuneka uhlolisise ileyibhile yokutya kwezinye izithako, ezifana ne- trans fat , kunye ne-carbohydrates, enokuthi ithinte kakubi amanqanaba akho e-cholesterol.
Imithombo:
Isikhokelo soLawulo lwezoLimo kunye noLawulo lweeMithi: Isikhokelo sokuThengisa ukutya: > http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labeling nutrition/ ucm064911.htm
URolfes SR, Whitney E. Ukuqonda Ukutya, 14th 2015.