Mafuta a trans, omwe amatchedwanso trans mafuta acids, amapezeka mwachibadwa mu zakudya zina monga nyama ndi mkaka.
Koma pamene anthu ambiri amadzifunsa za mafuta opatsirana, samapempha za mafutawa, komanso mafuta omwe mumamva zambiri m'mafilimu samalongosola mafuta opangidwa kuchokera ku nyama ndi mkaka. Zowonjezereka, ngati mubwera pano mukudabwa za mafuta opatsirana, zomwe mukuziganizira kwenikweni ndi mafuta opangira mafuta .
Mafuta opangira mavitamini amapangidwira kupyolera mu njira ya hydrogenation ya mafuta opangidwa ndi zomera ndi mafuta a zinyama pamene mafuta amadziwa amatembenuka kukhala zolimba zofewa monga kuchepetsa kapena margarine . Mafuta opangira mafuta amatchedwanso mafuta ochepa a hydrogenated.
Kodi Mafuta Otsitsira Ndi Oipa Kwa Inu?
Pali kutsutsana pakati pa akatswiri a zaumoyo ngati mafuta opangidwa ndi chilengedwe amakhala ndi thanzi labwino. Zing'onozing'ono zimakhala zabwino, koma anthu ambiri amadya zambiri kuposa nyama ndi mkaka.
Koma palibe chitsimikizo kuti mafuta opangira mavitamini ndi osayenera komanso sapereka chithandizo chamankhwala chilichonse. Mtengo wokwanira wa mafuta odzola mu zakudya zanu uyenera kukhala zero, ndipo, motero, ndi ochepa ngati n'kotheka.
Mndandanda wa zovala zowonongeka kwa mafuta ndi mafuta a hydrogenated ndi mtunda wa mailosi, ndipo, mwinamwake iwo amathandizira ku matenda ena osadziwika.
Matenda a mtima, mitsempha yowonongeka, komanso cholesterolol yapamwamba ndizoopsa kwambiri za thanzi, koma maphunziro ena amasonyeza kuti matenda a shuga ndi mitundu ina ya khansa ingayambitsidwe ndi mafuta.
Ndani Ayenera Kupewa Mafuta Opangira Matenda?
Aliyense, ndithudi. Mosiyana ndi mafuta omwe amawoneka mwachilengedwe, monga ma avocado ndi mafuta a azitona, mafuta opangira mafuta si oyenera m'thupi lathu.
Ngati muli ndi cholesterol chokwanira kapena mbiri ya cholesterol yapamwamba m'banja mwanu, ndibwino kuti mudutse zakudya zopangidwa ndi mafuta. Komanso, ngati muli ndi mimba kapena akuyamwitsa, dziwani kuti mkaka wa m'mawere udzanyamula mafuta opatsirana kwa mwana wanu, kotero mukhoza kuchepetsa kudya.
Mafuta Achidwidwe mu Zamasamba ndi Zakudya Zamagulu
Palibe mafuta omwe amawoneka mwachibadwa m'zakudya zamasamba . Zamasamba ndi zitsamba zimayenera kudera nkhaŵa za mafuta opatsirana, komabe, popeza makono athu opanga chakudya amapereka ndi kuwonjezera pa zakudya zambiri zopanda nyama monga margarine ndi zakudya zokazinga ndi zokazinga.
Ngakhale nthendayi imakhala ikudya mafuta ochepa, mafuta odyera ambiri omwe amawotchera ndi osakaniza osakonzeka kunyumba akhoza kudabwa kupeza kuti akhoza kudya mafuta ochepa kwambiri. Mitundu ina ya margarine yamagulu (ngakhale sizinthu zonse), zakudya zambiri zodyerako, komanso ngakhale zakudya zamtundu wotchuka monga tchizi cha kirimu zimakhala ndi mafuta enaake. Werengani lemba ngati ichi ndi chinthu chomwe mukufuna kupewa.
Zambiri zimapangitsa kuti zikhale zophweka poyera kuti ndizosavuta mafuta, ndipo zina zotere, monga Tofutti brand vegan cream tchizi zimapereka mawonekedwe awiri a mankhwala awo: imodzi yokhala ndi mafuta ochepa a hydrogenated ndi imodzi yopanda.
Komanso zodziwikiratu kuti kuchuluka kwa mafuta omwe amapezeka mwa nyama ndi mkaka ndi kochepa kwambiri, makamaka poyerekezera ndi mafuta ambiri opangira zakudya. Kungakhale kulakwa kwa anthu odya zomera ndi ziweto kuti aganize kuti chifukwa sakudya nyama ndi mkaka akhoza kuzipanga ndi mafuta ochepa opangira, popeza palibe kusiyana.
Izi zikunenedwa, pali chifukwa chake mafuta owonjezera amaphatikizidwira ku zakudya zambiri: iwo alidi okoma.
Mmene Mungapewere Kudya Mafuta Otsitsira
Mwamwayi, n'zosavuta kupewa kudya mafuta opangira mafuta. Kupatula izo ziri ngati inu mukudya kunja. Malo odyera ambiri - malo onse odyera kudya ndi malo okhala pansi amagwiritsira ntchito mafuta ochulukirapo pafupifupi pafupifupi chirichonse. Kupewa zakudya zokazinga ndi katundu wophika kudzakuthandizani kuti muwone bwino, koma sizitsimikiziranso kuti mudzapeŵa kudya zakudya zopangira mafuta.
Nazi zomwe mungachite kuti mupewe mafuta odzola ndi mafuta a hydrogenated:
- Pewani chakudya chofulumira ndi katundu wophika malonda, chifukwa izi nthawi zambiri zimakhala ndi mafuta obisika.
- Werengani malemba a chakudya. The FDA imafuna chakudya chophatikizidwa kuti adziwe mafuta ochulukirapo pa zakudya. Dziwani kuti ndi zochuluka bwanji kwa inu. Samalani mawu oti "kuchepetsa", "hydrogenated" ndi "pang'ono hydrogenated mafuta", monga izi zikuwonetsa mafuta obisika obisika.