Trans mafuta - chii? Kana toreva vane ngozi kune muviri?

Trans mafuta - chii? Zvinosuruvarisa vanhu havafungi pamusoro nyaya iyi, uye zvikuru maturo. Zuva nezuva tinoita kudya kuti ruomba, aizikirimu, kupatsanurwa chizi, chikanywa, asi regai kunyange chifungidziro sei zvigadzirwa izvi zvinogona kukuvadza muviri yedu. Vose zvine ngozi zvinhu - transfats. Chii? Ngatitaurei pamusoro ichi munyaya.

Ndezvipi mhiri mafuta?

Trans mafuta vari rakasimba mafuta guru, iro akawana kubva miriwo mafuta munguva gibrogenizatsii: mvura miriwo mafuta ari mukuru tembiricha zvine rehydrogen matema, zvichiguma nokuumbwa mhiri mafuta acids kana unsaturated mafuta acids vane samolecular maumbirwo akavhiringika. Nekuti chakaita zvokugadzirwa kugadzira muriwo mafuta anenge 30% of mamorekuru vatendeukira mhiri isomers. Inokuvadza pane spenders? Kamwe mumuviri, mamorekuru akadaro bvikinyidza kunokosha nuna asidhi kubva muchitokisi membranes, tunodzivisa makemikari, nokudaro anotyora kwakakwana kunovaka muviri masero uye kusunungura kubva tsvina. Izvi zvinoguma kutyorwa metabolic urongwa mumasero, kuti pakupedzisira kutungamirira pathologies siyana.

Ane mhiri mafuta?

Trans mafuta vanobatanidzwa murwiyo uye zviwanikwa zvigadzirwa - nyama, mukaka, ruomba. Trans mafuta ari ruomba (dzinongoitika) kana nyama iri shoma. Uyewo, izvi zvinokuvadza vari kuumbwa munguva yakadzika-chakabikwa, kunyanya kana mumwe kushumira pamusoro margarine kana ruomba kakawanda.

Foods ane mhiri mafuta:

• mayonnaise, margarine, Anopararira, sosi, vakanatswa mafuta muriwo, zvose zvamarudzi ose sauces;

• tika, machipisi, nzungu, nezvikafu zvishoma, couple, chisvusvuro zviyo;

• makeke, muffinit, makeke, tika, shortbread evästeet nezvimwe pastries;

• aizikirimu, vamwe zvamarudzi chokoreti;

• kupatsanurwa chizi, kurerukirwa chikafu - two chilled mukanyiwa, burgers, Pizza, zvimiti hove;

• zvivezwa zvokudya rokutsanya - burgers, fries, pasties, breaded nyama, donuts.

Masayendisiti kwakaratidza kuti ngozi dose utano mhiri mafuta - 4 magiramu pazuva. Chimbofunga, mumwe kushumira akaoma nechipiriso rine anenge 2 magiramu mhiri mafuta, machipisi kurongedza - 5 g, chikamu French fries kana zvakakanyiwa namafuta huku - anenge 7, pakanyenga chipo 1.5-6% mhiri mafuta ari margarine kubikira - 20-40% , nyoro margarine - 0,1-17%.

Trans mafuta - kukuvadza muviri

The yakabudirira nyika vagara hanya nokushandiswa chakaita zvokugadzirwa mafuta yaigadzira zvokudya. zveBhaibheri zvakawanda kuitwa munyika dzakasiyana pasi rose, asimbise nemigumisiro yakaipa kushandisa zvinhu zvakadai mhiri kwemafuta.

Kukuvadza miriwo mafuta kunogona kukonzera zvikuru:

• mu ekukurerai Zvinoipisisa kunaka mukaka, naye spenders vari chakasvitswa mwana;

• vana vanoberekwa vaine zvisinganzwisisiki pasi nokuberekwa uremu;

• kunowedzera ngozi nechirwere cheshuga;

• kwakakanganiswa prostaglandins, izvo kwakakanganisa kunokanganisa connective zvinyama ezvinhu uye mapfundo;

• kwakakanganiswa mashandiro cytochrome oxidase - imwe enzayemu avepo kubviswa carcinogens uye mishonga;

• simba rokuzvidzivirira;

• akaderedza testosterone (vanhurume kemikari) uye kuipa unhu dzisingaoneki.

Kutyora cellular muviri kungaita zvirwere zvakadai BP, atherosclerosis, nechirwere chemwoyo, chiratidzo vanotaura, kufutisa, kenza.

Kudya zvokudya zvine mhiri kwemafuta uye kunoderedza muviri kukwanisa kunangana zvinokangaidza, izvozvo kunowedzera ngozi mwoyo. Sezvo chakagadzirwa mafuta kutsamwisa pave penga nokuda kokuchembera dementia uye rokusamhanyira zvokukwegura.

Kukuvadza mhiri mafuta kuti muviri wemwana

The mhiri mafuta ndivo ngozi vana? muviri wemwana zvikuru kubatwa chirwere kudzora, sezvo ake rokuzvidzivirira haisati yanyatsosvika kuumbwa. Kudya mhiri mafuta mwoyo chaizvo imwe kare simba rokuzvidzivirira. Uyezve, Zvinosvibisa izvi zvingaita pasi ruzivo muvana uye kuyaruka.

Sei kuramba kushandisa mhiri mafuta?

Zvose zviri nyore. Main Vagadziri dambudziko - achidzikisa zvokudya mari, kuvandudza yavo mutengi zvivako uye kuwedzera pasherufu upenyu. Chakaita zvokugadzirwa mafuta, kusafanana dzinongoitika anonhuwirira regai kuipa, inogona kuchengetwa pa nzvimbo tembiricha nokusingaperi. Margarine makore anoramba ehupfumi ayo, ari kunze mufiriji, uye zvipembenene, iye arege kubata.

Natural anonhuwirira zvakaoma chaizvo kuchengeta, uye mutengo yavo yakakwirira. Kana pachena kuti chiedza, mhepo, kupisa, dzinongoitika mafuta yava oxidized. Trans mafuta vakasikwa nenzira chakagadzirwa nzira, regai kutsva, zvichiita kuti shandisazve kana chakabikwa zvokudya.

Sei kudzivisa kushandiswa mhiri mafuta?

Saka mhiri mafuta - chii uye zvavari ngozi, takawana kunze. Asi sei kuti vazvidzivirire kubva izvi zvinokuvadza? Chokutanga, unofanira nyatsoverenga zviine mapepa akanamirwa package. Kurasa chigadzirwa, senzira ine hydrogenated mafuta, mafuta ekubikisa, Cocoa ruomba Sevamiririri, margarine, nzungu, soybean, donje, canola, mafuta safflower uye mafuta emichindwe. Haabatanidzi kubva zvokudya mayonnaise, Anopararira, margarine, vakagadzirira akagadzirwa sauces. Zvatinofarira inokurudzirwa kupa musha ruomba, Zvakanakisa - kudziyisa. Stores 70-80% mafuta ari mafuta yakaderera-sosaiti, akaputsika rehydrogen. ruomba Izvi varege rine zvishoma pane 82,5% mafuta.

Haabatanidzi kubva zvokudya, ndiro rakadzika-Fried zvakakangwa. Food Mubiki, mubiki, kubheka, bikai pamusoro bvunzurudza kana kaviri bhaira. Dzivisa kana kuderedza kushoma kushandisa chitoro mabhisikiti, makeke, makeke. Homemade pastries, wakagadzirirwa pachishandiswa dzinongoitika anonhuwirira, muri zvikuru noutano uye tastier maindasitiri zvihwitsi.

Zvinoita here kubvisa mhiri kwemafuta mumuviri?

Zvinosuruvarisa mubvunzo sei kuti mubve mhiri kwemafuta mumuviri, mhinduro yacho iri pachena - hapana nzira. Masero kare yakanyatsoiswa pamwe morekuru mhiri mafuta hazvo kufa. Asi muviri ane pfuma nokukurumidza uye vandudzai. At nzvimbo masero vakarasika vari hazvo kuumbwa itsva. Rikurumidze kufamba sezvinobvira, vachinamatira vamwe nhungamiro. Ko kunze zvokudya zvigadzirwa zvose izvo mhiri mafuta varipo. Kana iwe chose kurega zvokudya zvisingavaki muviri hazvibviri, kuderedza uwandu mhiri mafuta kuparadzwa uye 1 g pazuva.

Ane mhiri kwemafuta uye zvakaipei vanogona kukonzera, tinonzwisisa, uye izvo zvigadzirwa tichabatsirwa muviri wedu? Zvinokurudzirwa kushandisa michero nemiriwo yakawanda. Mavhitaminzi zvakanaka kuchinja mamiriro nhengo. Kutaura zvazviri, achangogara chinozadzwa kubvisa zvaparadzwa masero, kunokanganisa mwero slagging, pautano, zera uye zvimwewo zvakawanda. The kupora kwacho Zvechokwadi, refu-refu, asi yakanaka chokwadi kuti vakasangana.

For salads, shandisa unrefined miriwo mafuta - omuorivhi flaxseed, sunflower. Unogonawo vazadze mundiro ine zviyo, netsanga, mafuta nhanga, mafuta walnuts. inotonhorera-chakatsindirwa chigadzirwa chete anogona kubatsira muviri. Nyorawo mu zvaunodya nzungu, mbeu, mafuta-vapfumi hove, tsvuku uye dema caviar. All mishonga iyi - manyuko mafuta acids kuti inodiwa masero kuti zvinobudirira kubata nemigumisiro mhiri mafuta rinodyiwa.

Gara zvinosanganisira oatmeal mu Muterere yako uye shava mupunga, zvigadzirwa izvi zvine vhitamini E, iyo anoita se murevereri mutumbi inokosha mafuta acids Omega.

mhedziso

Munyaya ino, takakurukura chinhu chakadai "mafuta mhiri" chii fuma ichi, ndezvipi zvivako zvavo uye mashandiro, sokuziva vanogona kuva ngozi kuutano. Kana uchisarudza zvokudya, vanyatsohuongorora ongorora kavha uye nani mapfumo rwokutenga, kana ukaona kujeka zvokubikisa iwe. Literacy ari kudya kunovaka muviri kuchaita kushanyira chiremba nezvahwo. Stay utano!