Trans fat muzvokudya. Zvokudya zvipi zvinotapira mafuta uye ndezvipi zvinokonzera muviri

Hazvisi chakavanzika chokuti zvinomera zvemiti zvinobatsira zvikuru kudarika mafuta emhuka - mhepo ye "cholesterol" yakaipa, pasi pesimba rekuderedza, moyo uye zvirwere zvepascular zvinokura. Zvinenge mafuta ose ezviviramu ane mafuta anokosha ano omega-6 uye omega-3, ayo anokosha kwazvo mumuviri womunhu. Asi izvi zvigadzirwa zvinobatsira zvinokonzera kukanganisa - hupenyu hupfumi hwemafuroti. Uyezve, kuti ave nechokwadi chekuti mafuta emiriwo haarasikirwi, inofanira kuchengetwa mumamiriro ezvinhu. Zvose izvi hazvibatsiri kune vashandi. Nokudaro, masayendisiti akasika "zvakagadziriswa" maruva emafuta, asingasviki uye ane hurefu hwehupenyu kunyange pachitonho chekupisa. Izvo izvi zvinotapira mafuta, zvakagadzirwa nemaune (nzira ye hydrogenation yewairi yemafuta yemafuta), Trans fat. Muzvinhu zvipi zvinowanikwa izvo uye zvine muviri wei? Ngatitaure pamusoro peizvi munyaya yacho.

A bit of history

Mumakore makumi mapfumbamwe nemakumi mashanu ezana remakumi mana nezana remakore rechigumi nemakumi maviri nemapfumbamwe Paul Sabatier (akazopedzisira ava muongorori weNobel) akadzidza chemistry ye hydrogenation. Achitenda nebasa rake, zvakava nyore kugona mafuta akaoma kubva mumafuta emiriwo emvura. Mutori wenhau wemuGermany Wilhelm Normann akatanga pfungwa yaPaul Sabatier, uyo aifunga nezvehydrogenation yemafuta, uye akaratidzwa muna 1901 nzira ye hydrogenation yemafuta emvura. Muna 1902, teknolojia iyi yakave nemvumo yepamutemo, uye muna 1909, Procter naGamble vakatenga kodzero yepamutemo yepamutemo, iyo muna 1911 yakatanga kutengesa girasi-kumutsa "Crisco", iyo yakashandisa zvishoma hydrogenated mahoteredo mafuta.

Kugadzirwa kwemafuta anotengesa

Muhutu hwemafuta aya kune trans-isomeri ye unsaturated mafuta acids. Pamusana pekugadzirwa kwavo, nzira yekugadzira maitiro inoshandiswa inoshandiswa: mvura yemiriwo yemafuta inonyanya kushandiswa, zvichiguma nemafuta akaoma emiriwo. Munguva yekugadzirwa, hydrogen inopfurikidza nemafuta anochapiswa kusvika pakusviba kwakakwirira, zvichiita kuti inogadziriswa isingagumi mafuta akawanda.

Ndeapi mafuta ekugadzirira anoshandiswa?

Mutambo weTrans unoshandiswa pakugadzira confectionery uye kubika mafuta, izvo zvinovandudza kutora uye kuwedzera hupenyu hwetabhenakeri yemiti yakawanda. Zvinodhura zvakakwana uye zvinoshandiswa kushandisa, saka zvinowedzerwa kune zvakawanda zvezvokudya zvekugadzirwa kwemabhizimisi. Uyewo mafuta ekugadzira anoumbwa panguva yakadzika-frying. Indasitiri yezvokudya iri kukura zuva nezuva, uye nhasi zvinogoneka kuwana mishonga inotengesa mumiti yemapoka akasiyana-siyana: kubva kune zvingwa zvechips. Asi kwete nguva dzose vashandi vanovaratidza sechikamu chezvinhu zvavo.

Trans fat. Ndezvipi izvi zvinokonzerwa nezvirimwa zvinomera zvine?

Sezvo mutemo, huwandu hwemafuta anotengesa hunogona kuwanikwa mu:

• Zvishandiso zvekutengesa (mikate, makeke, mafuta, makiki, vanokonzera, donuts, sweets);

• Chips, popcorn;

• Nyama yakatsva nemimwe midziyo yakagadzirwa semiti yakagadzirwa pakudya (hove dzinodzika, cutlets);

• Ketchup, mayonnaise, sauces;

• Mishonga yekudya zvakakurumidza (mbatata-fries, belyashas, chebureks, nezvimwe);

• Mafuta emafuta akacheneswa;

• Inopararira, mafuta anonyorera, mishonga yemiriwo nemafuta ekrimu;

• Dry rinotarisa (soups, dessert, sauces, creams);

• Factory baking, baking;

• Cheeses pasina cholesterol (mukati mawo mhuka yemafuta inotsiva hydrogenated).

Ko kushandiswa kwemafuta anotengesa kunobata sei muviri wemunhu?

Kana iwe uchigara uchidya zvokudya zvinotapira mafuta, zvinoitika mumuviri zvinogona kuva nemigumisiro yakaipa zvakadaro:

• Kukura kwechirwere cheshuga mellitus;

• Kugadziriswa kwezvinhu zvinobatanidza uye masangano;

• Kuita chisimba chekuita neutralizing carcinogens dzinokuvadza nemakemikari;

• Kuneta kwehutachiona;

• Kupera kwemazinga e testosterone;

• Kuberekwa kwevana vane pathologically low uremu (pamwe nekushandiswa kwemafuta epakati panguva yekuzvitakura);

• Kuora kwekugadzirwa kwemukaka mumadzimai anonyengera.

Mukuwedzera, kubatanidzwa kwehydrogened yemafuta yemafuta, pamwe chete nemasikirwo akazara ane mafuta acids, mumetabolism hazvibviri. Izvi zvinoreva kuti havakwanise kuita sechinhu chekuvaka chezviviri uye nhengo. Sezvo mafuta aya akaumbwa nemaitiro, haagoni kuparadzanisa zvakasikwa, asi achipa simba kumuviri. Mafuta ekutengesa anokuvadza, nokuti, seyese slag, anogona kuiswa munhengo, nokudaro achigadzira ngozi kune hutano hwevanhu. Kuiswa kwemafuta pamapuranga emidziyo kunotungamirira kumigumisiro yakaipa yakadai se atherosclerosis, kuvhara kwemitsipa yeropa, kukura kwakasimba kwesimba rinowedzera. Kuiswa kwezviputi izvi pachiropa kunobatsira pakuvandudzwa kwemafuta anokonzera (hepatosis) uye kusagadzikana kwenguva refu. Kuvapo kwavo mumadziro emoyo kunokonzera kushungurudzika kwemoyo uye kusingaperi kwemoyo kusakundikana. Mukuwedzera, cellulite nemafuta emari ayo akaumbwa semugumisiro wokushandiswa kwemafuta ekutengesa, zvinenge zvisingaiti kuparadza.

Zvidzidzo zvinotungamirirwa nevasayendisiti vanobva kumativi ose enyika zvakaratidza kuti kudya kukuru kwemafuta aya hakungowedzera chete zvinyorwa zve "bad" cholesterol, asiwo kunobatsira zvikuru kuderedza huwandu hwe "zvakanaka", nemhaka iyo masvingo emidziyo anodzivirirwa kubva kumarudzi akasiyana-siyana emakumbo. Izvi zvinowedzera mukana wekuvandudza mamiriro ezvinhu akadai seyischemic heart disease uye chirwere. Izvo zvirwere izvi ndizvo zvinowanzokonzera rufu.

Ndingaita sei kuderedza kudya kwemafuta anotengesa?

Edza kubika zvakanyanya sezvinobvira usina kuwedzera mayonnaise, margarine, masero akagadzirira. Pheka, kubika muchoto, kubika, shandisa grill kana kuti gasi. Dzivisa kupisa, kunyanya yakadzika-fried. Zvinonyatsozivikanwa kuti mhuka dzakagadzirwa nemapurisa zviri nani zvikuru, tastier uye dzakanaka kudarika avo vakatengwa muchitoro, saka regai kugadzirwa kwemakwenzi ekugadzirwa kwemabhizimisi. Zvisinei, zvakakosha kudzora kushandiswa kwemafuta emhando ipi zvayo. Edza kuramba uri patafura yako kwete yakanatswa yemiriwo yemafuta nemafuta emhuka, asi mushonga mutsva nemichero. Miti yemashizha izere neine shoma yemuorivhi usina kufanirwa, sunflower, yakasanganiswa mafuta. Uyewo shandisa rapeseed, masardard, pumpkin, mafuta emakona - ane zvinhu zvinobatsira fatty acids.

Cherechedza pane zvakanyorwa

Usati watenga chimwe chigadzirwa, iwe unoda kuziva kuti chii chinoumbwa nacho. Trans mafuta anovanza pasi pemazita akadaro:

• Hydrogenated fats;
• Mafuta, chikamu hydrogenated;
• Margarine;
• Satisfied fat.

Zvisinei, mazita akajeka akadaro emafuta emagetsi asingashandisi anoshandisa. Aya mazwi anotevera anoratidzawo kuvapo kwemafuta anotengesa:

• Cooking oil;

• Akabatanidzwa mafuta;

• Vegetable fat;

• Frying fat.

Mamwe mazano anobatsira

Mishonga ine mafuta, Aripo pamakashalopu ezvitoro. Margarine ndiye mumiriri anozivikanwa zvikuru wemafuta anotengesa. Chokutanga pane zvose, zvakafanira kuramba. Kuparadzanisa kunofanira kuva yemafuta emichindwe, iyo inosanganawo nehydrogenation, asi pairi iyo haina kuratidzwa. Kusarudza bhotela kana chimwe chigadzirwa, zvakakosha kunyatsoongorora zvakagadzirirwa-hydrogenated yemafuta yemafuta uye inotyisa mafuta. Mazuva ano, vashandi vasina unyanzvi vanowedzera ku mukaka wakavharidzirwa, mafuta uye mamwe mazai emakwenzi ekare. Mukunyorwa kwechokoti nemamwe mazai (masapire, tile tete, pastas), sekutonga, pane matanhi anotengesa. Pane kudaro, iwe unofanirwa kupa zvakanakisisa chokoleti nemasipi, izvo zvinosanganisira zvisikwa zvepanyama. Kubudiswa kwezvikwata zvakasiyana-siyana zvekugadzira (makombiki, zvingwa zvitete, makatekeki, nezvimwewo) kazhinji hazviiti kunze kwemafuta emiti yemafuta. Kana iwe ukavasiya zvachose zvakaoma, edza kuti zvishoma kuderedza kushandiswa kwavo kusvika padiki.

Mukupedzisa

Zvinonzwisisika, zvinenge zvisingakwanisi kubvisa zvachose kutengesa mafuta kubva mukudya. Mushure mezvose, ivo vari chikamu chezvinhu zvakawanda zvezvokudya zvekugadzirwa kwemabhizimisi. Asi iwe unogona kuedza kuderedza kushandiswa kwavo, kunyatsodzidza mabhii musati watenga, kupa maitiro kune zvigadzirwa nemiti yakasikwa. Tinotarisira kuti nyaya ino yaibatsira, uye zvino iwe unoziva zvakawanda pamusoro pemafuta ekutengesa: zvii zvavanenge vaine, izvo zvinogadzirisa sei pamuviri uye kuti vangaderedza sei kushandiswa kwavo.