Lintlha ka mafura a trans

Mafura a Trans ke mofuta oa mafura a lijong. Har'a mafura 'ohle, mafura a fetisoang ke a mabe ka ho fetisisa bophelong ba hau. Ho fetisa mafura haholo lijong tsa hau ho eketsa menyetla ea lefu la pelo le mathata a mang a bophelo bo botle.

Mafura a Trans a etsoa ha baetsi ba lijo ba fetola oli ea metsi hore e be mafura a tiileng, joalo ka ho khutsufatsa kapa majarine. Mafura a Trans a ka fumanoa lijong tse ngata tse halikiloeng, "tse potlakileng" kapa tse phehiloeng, ho kenyeletsoa:

• Ntho efe kapa efe e halikiloeng ebile e otloa
• Ho khutsufatsa le ho khomarela majarine
• Likuku, metsoako ea likuku, liphae, bokae ba phae le li-donuts

Lijo tsa liphoofolo, joalo ka nama e khubelu le lebese, li na le mafura a fokolang. Empa boholo ba mafura a fetisoang a tsoa lijong tse sebelisitsoeng.

'Mele oa hau ha o hloke kapa o rua molemo ho tsoa ho mafura. Ho ja mafura ana ho eketsa kotsi ea mathata a bophelo bo botle.

Kotsi ea lefu la pelo:

• Mafura a Trans a phahamisa k'holeseterole ea hau ea LDL (e mpe).
• Li boetse li theola cholesterol ea hau ea HDL (e ntle).
• Ho ba le LDL e phahameng hammoho le maemo a tlaase a HDL ho ka etsa hore k'holeseterole e hahe ka methapong ea hao (methapo ea mali). Sena se eketsa kotsi ea lefu la pelo le stroke.

Boima ba 'mele le kotsi ea lefu la tsoekere:

• Lijo tse ngata tse nang le mafura a mangata joalo ka thepa e besitsoeng le lijo tse halikiloeng li na le mafura a mangata.
• Ho ja mafura a mangata haholo ho ka etsa hore o be boima. E kanna ea eketsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2. Ho lula boima bo botle ho ka fokotsa menyetla ea lefu la tsoekere, lefu la pelo le mathata a mang a bophelo bo botle.

'Mele oa hau ha o hloke mafura. Kahoo o lokela ho ja hanyane kamoo ho ka khonehang.

Litlhahiso ke tsena tse tsoang ho Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika le American Heart Association:

• Ha ua lokela ho fumana ho feta 25% ho 30% ea likhalori tsa hau tsa letsatsi le letsatsi ho tsoa mafura.
• U lokela ho fokotsa mafura a mangata ho tlase ho 10% ea lik'halori tsa hau tsa letsatsi le letsatsi.
• U lokela ho fokotsa mafura a trans ho tlase ho 1% ea likhalori tsa hau tsa letsatsi le letsatsi. Bakeng sa motho ea nang le likhalori tse 2 000 ka lijo tsa letsatsi, ena ke likhalori tse ka bang 20 kapa ligrama tse 2 ka letsatsi.

Lijo tsohle tse pakiloeng li na le letšoao la phepo e nepahetseng le kenyeletsang mafura. Baetsi ba lijo ba kopuoa ho tšoaea mafura ka phepo e nepahetseng le mangolo a mang a tlatsetso. Ho bala mangolo a lijo ho ka u thusa ho tseba hore na u ja mafura a makae.

• Lekola mafura kaofela ha o sebeletsa a le mong.
• Shebisisa haufi le palo ea mafura a trans ha u sebeletsa.
• Batla mantsoe "karoloana ea hydrogenated" lenaneng la metsoako. Ho bolela hore lioli li fetotsoe lintho tse tiileng le mafura. Baetsi ba ka bonts'a ligrama tse 0 tsa mafura a trans haeba ho na le li-gram tse ka tlase ho 5 ka nako ea ho sebeletsa; hangata boholo bo bonyenyane bo sebeletsang bo bonts'a ligrama tse 0 tsa mafura, empa e kanna ea ba teng moo. Haeba ho na le li-servings tse ngata ka har'a sephutheloana, sephutheloana kaofela se kanna sa ba le ligrama tse 'maloa tsa mafura.
• Ha u latella mafura, etsa bonnete ba hore u bala palo ea litšebeletso tseo u li jang ka nako e le 'ngoe.
• Lireschorente tse ngata tsa lijo tse potlakileng li sebelisa oli e tiileng e nang le mafura a trans bakeng sa ho hadika. Hangata ba fana ka tlhaiso-leseling ea phepo e nepahetseng mananeng a bona. Haeba u sa e bone e manehiloe, botsa seva ea hau. Le uena u ka khona ho e fumana sebakeng sa marang-rang sa resturante.

Mafura a Trans a ntse a hlahlojoa bakeng sa litlamorao tsa ona tsa bophelo bo botle. Litsebi li sebeletsa ho fokotsa palo ea mafura a fetisoang lijong tse pakiloeng le lireschorenteng.

Mafura a Trans a fumanoa lijong tse ngata tse tsoetsoeng le tse pakiloeng. Hlokomela hore lijo tsena hangata li na le limatlafatsi tse fokolang mme li na le likhalori tse eketsehileng ho tsoa tsoekere:

• Li-cookie, liphae, likuku, libiskiti, li-roll tse monate le li-donuts
• Bohobe le mapetso
• Lijo tse halikiloeng, joalo ka lijo tsa motšehare tse halikiloeng, pizza, ice cream, yogurt e hoammeng, ho reketla ha lebese le pudding
• Lijo tse bobebe
• Lijo tse halikiloeng
• Mafura a tiileng, joalo ka ho khutsufatsa le majarine
• Setlolo sa Nondairy

Ha se lijo tsohle tse pakiloeng tse nang le mafura a trans. Ho ipapisitse le metsoako e neng e sebelisoa. Ke ka hona ho leng bohlokoa ho bala mangolo.

Le ha ho le hotle ho itlhoekisa ka lipompong le lijo tse ling tse nang le mafura a mangata hang ka nakoana, ho molemo ho qoba lijo ka mafura ka botlalo.

U ka khaola mafura ao u a jang ka ho kenya lijo tse phetseng hantle bakeng sa likhetho tse fokolang hantle. Kenya lijo tse nang le mafura a polyunsaturated le monounsaturated sebakeng sa lijo tse nang le mafura a mangata le a mangata. Tsela ea ho qala:

• Sebelisa safflower kapa oli ea mohloaare sebakeng sa botoro, khutsufatso le mafura a mang a tiileng.
• Fetoha ho tloha ho majarine e thata ho ea ho majarine a bonolo.
• Botsa hore na ho phehiloe lijo tsa mafura tsa mofuta ofe ha u jella lireschorenteng.
• Qoba lijo tse halikiloeng, tse pakiloeng le tse tsoetsoeng.
• Kenya nama ka khoho kapa tlhapi e se nang letlalo matsatsi a 'maloa ka beke.
• Tlosa bukana e nang le mafura a mangata ka lebese le se nang mafura a mangata, yogurt le chisi.

Trans mafura acid; Karolo ea oli ea hydrogenated (PHOs); Cholesterol - mafura a fetisoang; Hyperlipidemia - mafura a fetisoang; Atherosclerosis - trans mafura; Ho thatafala ha methapo ea mali - mafura a fetisang; Hypercholesterolemia - mafura a fetisoang; Coronary artery disease - mafura a fetisoang; Lefu la pelo - trans mafura; Pheriferale mothapo lefu - trans mafura; PAD - mafura a trans; Leqeba - trans mafura; CAD - mafura a trans; Lijo tse phetseng hantle tsa pelo - mafura

• Trans mafura acid

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika; Tsamaiso ea Lijo le Lithethefatsi. Mafura a Trans. www.fda.gov/food/food-additives-petitions/trans-fat. E ntlafalitsoe ka Mots'eanong 18, 2018. E fihlile ka la 2 Phupu 2020.

Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika; Lefapha la Temo la Amerika. 2015 - 2020 Tataiso ea Lijo bakeng sa MaAmerika. Khatiso ea bo8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. E ntlafalitsoe ka December 2015. E fihlile ka la 2 Phupu 2020.

• Mafura a Lijo
• Mokhoa oa ho theola cholesterol le lijo