Lijo tse 7 tse ntseng li na le mafura a Trans

Litaba

• 1. Meroho e khutsufatsa
• 2. Mefuta e Meng ea Popcorn e Microwavable
• 3. Mefuta e meng ea Margarine le oli ea meroho
• 4. Lijo tse Potlakileng tse halikiloeng
• 5. Lihlahisoa tsa Bakery
• 6. Li-cream tsa kofi tse seng tsa lebese
• 7. Mehloli e meng
• Ntlha ea Bohlokoa

Mafura a Trans ke mofuta oa mafura a sa khotsofatsoang. Ho na le mefuta e 'meli - mafura a tlhaho le a maiketsetso.

Mafura a tlholeho a fetoloa ke libaktheria ka mpeng ea likhomo, linku le lipoli. Mafura ana a fetisoang a etsa karolo ea 3-7% ea mafura kaofela lihlahisoa tsa lebese, joalo ka lebese le chisi, 3-10% ea nama ea khomo le ea konyana le 0-2% feela ea kana le nama ea kolobe (, 2).

Ka lehlakoreng le leng, mafura a maiketsetso a fetotsoe haholo nakong ea hydrogenation, ts'ebetso eo haedrojene e kenyelletsoa oli ea meroho ho etsa sehlahisoa se tiileng se tsejoang ka hore ke oli ea haedrojene.

Liphuputso li hokahantse tšebeliso ea mafura le lefu la pelo, ho ruruha, "cholesterol" e mpe "e mpe" le maemo a "cholesterol" a "ntle" a "HDL".

Leha bopaki bo na le moeli, mafura a tlholeho a bonahala a se kotsi ho feta a maiketsetso (,, 9).

Le ha thibelo ea mafura a FDA e qalile ho sebetsa ka la 18 Phuptjane 2018, lihlahisoa tse entsoeng pele ho letsatsi lena li ntse li ka ajoa ho fihlela ka Pherekhong 2020, kapa maemong a mang 2021 ().

Ntle le moo, lijo tse nang le li-gram tse ka tlase ho 0,5 tsa mafura ka nako e ngoe le e ngoe li ngotsoe li na le ligrama tse 0 tsa mafura a trans ().

Ka hona, ha lik'hamphani tsa lijo li fokotsa mafura a lihlahisoa tsa tsona, lijo tse 'maloa li ntse li na le mafura a maiketsetso. Ho fokotsa tsela eo u jang ka eona, ho molemo ho bala lenane la metsoako ka hloko le ho lekanyetsa ho noa ha hau lihlahisoa tse thathamisitsoeng ka tlase ().

Lijo tse 7 ke tsena tse ntseng li na le mafura a maiketsetso.

1. Meroho e khutsufatsa

Ho khutsufatsa ke mofuta ofe kapa ofe oa mafura o tiileng mocheso oa mohatsela. E sebelisoa hangata ha ho phehoa le ho baka.

Khutsufatso ea meroho e qapiloe mathoasong a lilemo tsa bo-1900 e le mokhoa o theko e tlaase ho botoro 'me hangata o entsoe ka oli ea meroho e nang le hydrogenated.

E tumme ka ho baka ka lebaka la mafura a eona a mangata, a hlahisang pastry e bonojana ebile e boreleli ho feta likhutsufatso tse ling tse kang mafura le botoro.

Lilemong tsa morao tjena, lik'hamphani tse ngata li fokolitse palo ea oli e nang le hydrogenated ka ho khutsufatsa - ho etsa hore tse ling li khutsufatse mafura a se nang mafura.

Leha ho le joalo, ho ka ba thata ho tseba hore na khutsufatso ha e na mafura ka ho felletseng, joalo ka ha lik'hamphani li lumelloa ho thathamisa ligrama tse 0 tsa mafura a trans ha feela sehlahisoa se na le ligrama tse ka tlase ho 0,5 ha ho sebetsoa ().

Ho tseba hore na ho khutsufatsa ho na le mafura a fetisitsoeng, bala lenane la metsoako. Haeba e kenyelletsa oli ea meroho e haelloang ke hydrogenated, le mafura a trans le ona a teng.

Kakaretso Khutsufatso ea meroho e entsoeng ka oli e haelloang ke hydrogen e qapiloe e le sebaka se theko e tlaase bakeng sa botoro. Leha ho le joalo, ka lebaka la mafura a eona a mangata, baetsi ba bangata ba se ba fokolitse kapa ba felisitse mafura ka botlalo.

2. Mefuta e Meng ea Popcorn e Microwavable

Popcorn e nang le moea ke sejo se bobebe se ratoang le se phetseng hantle. E tletse fiber empa e na le mafura a fokolang le li- calories.

Leha ho le joalo, mefuta e meng ea li-popcorn tse tsamaeang ka bongata tse nang le microwave li tsamaisa mafura.

Likhamphani tsa lijo li 'nile tsa sebelisa oli e nang le haedrojene e nyane ka har'a li-popcorn tsa tsona tse nang le microwave ka lebaka la ho qhibiliha ho hoholo, ho bolokang oli e tiile ho fihlela mokotla oa popcorn o le microwave.

Haholo-holo - ka lebaka la likotsi tse tsebahalang tsa bophelo bo botle ba mafura - lik'hamphani tse ngata li fetohetse ho oli e se nang mafura lilemong tsa morao tjena.

Haeba u khetha mefuta e sa keneng ka microwavable, khetha lihlahisoa le litatso tse se nang oli ea hydrogenated. Ntle le moo, iketsetse li-popcorn ka setofo kapa ka popper ea moea - e bonolo ebile e theko e tlase.

Kakaretso Popcorn ke seneke se phetseng hantle, se nang le litlheferetsi tse ngata. Leha ho le joalo, mefuta e meng ea li-popcorn tse nang le microwave e tšoere mafura. E le ho qoba mafura, u se ke ua khetha li-popcorn tse rekiloeng ka lebenkele tse entsoeng ka oli ea meroho e nang le hydrogenated - kapa u iketsetse.

3. Mefuta e meng ea Margarine le oli ea meroho

Lioli tse ling tsa meroho li ka ba le mafura a trans, haholo haeba lioli li na le hydrogenated.

Ha hydrogenation e tiisa oli, oli ena e nang le hydrogenated e ne e sebelisitsoe khale ho etsa majarine. Ka hona, boholo ba margarine 'marakeng bo ne bo na le mafura a mangata.

Ka lehlohonolo, margarine e se nang mafura e ntse e fumaneha ka bongata ha lioli tsena li fela.

Leha ho le joalo, hopola hore lioli tse ling tsa meroho tse se nang hydrogenated le tsona li ka ba le mafura.

Liphuputso tse peli tse ileng tsa sekaseka oli ea meroho - ho kenyeletsoa canola, soya le poone - li fumane hore 0.4-4.2% ea mafura kaofela e ne e le mafura a fetisitsoeng (13, 14).

Ho fokotsa tšebeliso ea mafura a tsoang margarine le lioli tsa meroho, qoba lihlahisoa tse nang le lioli tse nang le hydrogenated kapa khetha oli e phetseng hantle joalo ka oli ea mohloaare e sa tsoakoang kapa oli ea coconut.

Kakaretso Karolo ea oli ea hydrogenated e na le mafura. Ho fokotsa ho ja mafura, qoba lioli tsohle tsa meroho le majarine tse thathamisang oli e nang le hydrogenated lenaneng la metsoako - kapa sebelisa mafura a mang a phehang, joalo ka botoro, oli ea mohloaare kapa oli ea coconut.

4. Lijo tse Potlakileng tse halikiloeng

Ha u ja u ntse u tsamaea, hopola hore mafura a trans a ka 'na a lalla likhethong tse ling tsa ho nka.

Lijo tse halikiloeng ka potlako joalo ka khoho e halikiloeng, tlhapi e halikiloeng, li-hamburger, li-fries tsa french le li-noodle tse halikiloeng kaofela li ka ba le mafura a mangata.

Mafura a fetisoang lijong tsena a ka tsoa mehloling e fokolang.

Taba ea mantlha, lireschorente le liketane tsa ho nka thepa hangata li halika lijo ka oli ea meroho, e ka bang le mafura a kenang lijong (13, 14).

Ntle le moo, lithemparetjha tse phahameng tsa ho pheha tse sebelisoang nakong ea ho hadika li ka etsa hore mafura a oli a eketsehe hanyane. Mafura a fetisoang a eketseha nako le nako ha oli e ts'oanang e sebelisoa hape bakeng sa ho hadika (, 16).

Ho ka ba thata ho qoba mafura a tsoang lijong tse halikiloeng, ka hona ho molemo ho fokotsa ho ja lijo tse halikiloeng ka botlalo.

Kakaretso Lijo tse halikiloeng, joalo ka li-fries tsa french le li-hamburger, hangata li phehoa ka lioli tsa meroho, tse ka bang le mafura. Ntle le moo, khatello ea mafura e eketseha nako le nako ha oli e sebelisoa hape.

5. Lihlahisoa tsa Bakery

Lihlahisoa tsa bohobe, joalo ka limafine, likuku, liphaphatha le li-donuts, hangata li etsoa ka khutsufatso ea meroho kapa majarine.

Ho khutsufatsa meroho ho thusa ho hlahisa li-pastry tse bobebe. E boetse e theko e tlase ebile e na le bophelo bo bolelele ho feta botoro kapa mafura a kolobe.

Ho fihlela haufinyane tjena, khutsufatso ea meroho le majarine li entsoe ka oli e nang le hydrogenated. Ka lebaka lena, ka tloaelo thepa e besitsoeng e bile mohloli o tloaelehileng oa mafura.

Kajeno, ha baetsi ba lihlahisoa ba fokotsa mafura a trans ha ba khutsufatsa le majarine, palo e felletseng ea mafura a thepa e besitsoeng le eona e fokotsehile ().

Leha ho le joalo, u ke ke ua nahana hore lijo tsohle tse besitsoeng ha li na mafura. Ho bohlokoa ho bala mabitso moo ho khonehang le ho qoba liphaphatha tse nang le karolo ea oli ea hydrogenated.

Ho betere, iketsetse lijo tse phehiloeng hae hore o tsebe ho laola metsoako.

Kakaretso Lihlahisoa tsa bohobe hangata li entsoe ka khutsufatso ea meroho le majarine, tseo pele li neng li phahame ka mafura. Likhamphani tse ngata li fokolitse mafura a lihlahisoa tsa tsona, e leng se hlahisang mafura a fokolang a thepa e besitsoeng.

6. Li-cream tsa kofi tse seng tsa lebese

Li-creamers tsa kofi tse seng tsa lebese, tse tsejoang hape e le makhooa a kofi, li sebelisoa e le sebaka sa lebese le tranelate ka kofi, tee le lino tse ling tse chesang.

Lisebelisoa tsa mantlha ho li-cream tsa kofi tse seng ngata tsa lebese ke tsoekere le oli.

Boholo ba li-cream tsa lebese li ne li etsoa ka oli ea hydrogenated ka sepheo sa ho eketsa bophelo ba sethala le ho fana ka botsitso. Leha ho le joalo, lihlahisoa tse ngata li fokolitse butle-butle litaba tsa mafura a trans lilemong tsa morao tjena (17).

Leha ho le joalo, barekisi ba bang ba ntse ba na le oli e haelloang ke hydrogenated.

Haeba setlolo sa hau sa lebese se sa thathamise sesebelisoa sena, se kanna sa pata mafura a fokolang - leha se phatlalatsoa e le "ntle le mafura" kapa se bolela ligrama tse 0 tsa mafura.

Ho qoba mafura a fetisoang ho tsoa lihlahisoa tsena, khetha mefuta e sa tsoeng lebese ntle le oli e haelloang ke hydrogen kapa sebelisa mekhoa e meng, joalo ka lebese le felletseng, tranelate kapa halofo le halofo, haeba u sa thibele lebese ka botlalo.

Kakaretso Barekisi ba kofi bao e seng ba lebese ba ka nka sebaka sa lebese kapa tranelate ka lino tse chesang. Ho fihlela haufinyane tjena, tse ngata li entsoe ka oli e nang le hydrogenated, empa tse ngata li entsoe ka oli e phetseng hantle.

7. Mehloli e meng

Mafura a Trans a ka fumanoa ka bongata bo fokolang lijong tse ling tse fapaneng, ho kenyeletsoa:

• Litapole le li-chips tsa poone: Le ha boholo ba li-chips tsa litapole le tsa poone li se li se na mafura a trans, ho bohlokoa ho bala lethathamo la metsoako - joalo ka ha lihlahisoa tse ling li ntse li na le mafura a mofuta oa oli ea hydrogenated.
• Li-pie tsa nama le li-roll tsa boroso: Tse ling li ntse li na le mafura a trans ka mokokotlong. Sena se bakoa ke boteng ba oli e nang le haedrojene e nyane, e hlahisang karolo e bonolo, e boreleli. Hlokomela sesebelisoa sena lebokoseng.
• Li-pie tse monate: Joalo ka liphae tsa nama le lisoseji, liphae tse monate li kanna tsa ba le mafura ka lebaka la boteng ba oli e nang le haedrojene e itseng mokokotlong. Bala mangolo kapa ka tsela e 'ngoe leka ho iketsetsa phae ea hau.
• Pizza: Mafura a Trans a ka fumanoa mefuteng e meng ea hlama ea pizza ka lebaka la oli e nang le hydrogenated. Lula u lebetse motsoako ona, haholo-holo li-pizza tse hoamisitsoeng.
• Serame sa makotikoting: Serame sa makotikoting hangata se entsoe ka tsoekere, metsi le oli. Kaha lihlahisoa tse ling li ntse li na le oli e nang le haedrojene e nyane, ho bohlokoa ho bala lethathamo la metsoako - leha lets'oao le re 0 gr ea mafura.
• Baqhekelli: Le ha bongata ba mafura a li-crackers a theohile ka 80% lipakeng tsa 2007 le 2011, lihlahisoa tse ling li ntse li na le mafura a trans - ka hona ho lefella ho bala labels ().

Kakaretso Hlokomela mafura a li-trans tsa li-chips tsa litapole, li-crackers, pie, pizza le serame sa makotikoting. Le ha sehlahisoa se thathamisa ligrama tse 0 tsa mafura a fetotsoeng lebokoseng, lekola lenane la metsoako bakeng sa oli e nang le hydrogenated.

Ntlha ea Bohlokoa

Mafura a Trans ke mofuta oa mafura a sa khotsofatsoang a amanang le litlamorao tse ngata tse mpe tsa bophelo bo botle.

Mafura a maiketsetso a etsoa nakong ea hydrogenation, e fetolang lioli tsa meroho hore e be oli ea hydrogenated. Mafura a Trans a ka fumanoa ka tlhaho nameng le lebeseng.

Le ha bongata ba mafura a lijo bo fokotsehile lilemong tsa morao tjena, mme thibelo ea FDA ea mafura e qala ho sebetsa ka Phuptjane 2018, e ntse e fumaneha lihlahisoa tse ling, joalo ka lijo tse halikiloeng kapa tse besitsoeng le li-cream tsa kofi tse seng tsa lebese. ka litokollo tse itseng ho thibelo.

Ho fokotsa tsela eo u jang ka eona, etsa bonnete ba hore u bala mangolo 'me u hlahlobe lethathamo la metsoako ea oli e nang le hydrogenated - haholo ha u reka lijo tse kaholimo.

Qetellong ea letsatsi, tsela e molemohali ea ho qoba mafura ke ho fokotsa ho ja lijo tse phehiloeng le tse halikiloeng. Ho e-na le hoo, ja lijo tse phetseng hantle tse nang le litholoana, meroho, lithollo kaofela, mafura a phetseng hantle le liprotheine tse omeletseng.