'Nete ka Trans Fats

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Ho tšosa hanyane ha mmuso o kenella ho thibela lireschorente ho pheha ka motsoako o ntseng o fumanoa lijong tse rekisoang lebenkeleng. Ke seo New York State e ileng ea se etsa ha e amohela phetoho ea ho qobella libaka tsa ho jella esita le likariki tsa lijo ho felisa mafura a maiketsetso - a boetse a bitsoa lioli tsa hydrogenated tse sebelisetsoang ho etsa menyaka e mengata eo re e ratang haholo ea molato (donuts, French fries, pastries).

Lehlabuleng le fetileng, molao o ile oa qala ho sebetsa ka botlalo. Lijo tsohle tse lokiselitsoeng le ho fanoa libakeng tsa ho jella tsa New York joale li tlameha ho ba le ligrama tse ka tlase ho 0,5 tsa mafura ka nako ea phepelo. Haufinyane, naha ea California e ile ea latela se latelang, e hanela tšebeliso ea efe kapa efe mafura a trans ha ho lokisoa lijo tsa reschorenteng (tse sebetsang ka 2010) le thepa e halikiloeng (e sebetsang ka 2011). Ke eng e etsang hore mafura aa a be kotsi hakaale lijong tsa rōna? Katherine Tallmadge, RD, 'muelli oa American Dietetic Association, oa hlalosa' me, hobane mafura a trans a ntse a ka fumanoa lijong tse pakiloeng, au bonts'a mokhoa oa ho itšireletsa ha o ea mabenkeleng.

Mafura a Trans ke Eng?

Tallmadge o re: "Mafura a maiketsetso ke oli ea meroho e kentsoeng liathomo tsa haedrojene e le hore li fetohe mokelikeli ho ba tse tiileng." "Bahlahisi ba lijo ba rata ho li sebelisa hobane li theko e tlase, li fa lihlahisoa nako e telele, 'me li ntlafatsa tatso le sebopeho sa lijo - ka mohlala, li etsa hore likuku li be crispier le pie crusts flakier. Lilemo kamora hore li qaptjoe, re ile ra fumana hore trans Ka bobeli li phahamisa LDL (k'holeseterole e mpe e koalang mothapo oa methapo e lebisang tlhaselong ea pelo) 'me, ka bongata, e fokotsa HDL (k'holeseterole e ntle e tlosang mafura). American Heart Association e boetse e hokahanya mafura le kotsi e eketsehileng ea lefu la tsoekere la mofuta oa 2.

Na Lithibelo ke Tharollo?

Hase hakaalo, ho bolela Tallmadge. Lithibelo ha li molemo bakeng sa bareki haeba, e le hore ba lumellane le melao e mecha, baapehi ba lijo tse potlakileng le baapehi ba reschorenteng ba nkela mafura a trans ka mafura a mafura kapa oli ea palema, e nang le mafura a mangata (sena se phahamisa maemo a LDL maling le cholesterol eohle. , lisosa tsa kotsi ea lefu la pelo).

Tharollo ea sebele, ho bolela Tallmadge, ke ho tseba hore na lijo tseo u li jang li ne li lokisitsoe joang le ho kenya oli e phelisang pelo bakeng sa likhutšoane tse tletseng mafura le margarine ea stick ha u pheha. O re: "Ho ka etsoa." "Ke bone diresepe bakeng sa kuku ea chokolete e bitsang oli ea mohloaare. 'Me oli ea walnut e sebetsa hantle ka li-cookie le li-pancake kapa u ka leka oli ea peanut ka li-fries tsa Fora.

Mona ke lenane la lioli tse phetseng hantle pelong tse lulang li le bonolo ha u reka.

* Avocado

* Canola

E pentiloe

* Nate (joalo ka hazelnut, peanut, kapa walnut)

Olive

Safflower

Sonobolomo, poone kapa soya

Label Smarts: Seo u ka se Skenang

Lithibelo tsa trans-fats ha li kenyeletse lijo tse pakiloeng, ka hona e-ba mohlahlobi oa hau oa bophelo bo botle 'me u shebane le liphutheloana tsa sehlahisoa pele u li eketsa koloing ea hau ea ho reka. U batla lihlahisoa tse nang le ligrama tse zero tsa mafura a trans. Empa hlokomela: Sehlahisoa se ka bapatsa "0 trans fats!" haeba e na le 0.5g kapa ka tlase ho sebeletsa, kahoo hape etsa bonnete ba hore u sheba lenane la metsoako bakeng sa oli e sa fellang ea hydrogenated.

American Heart Association e khothalletsa hore karolo e ka tlaase ho 1 lekholong ea lik'hilojule tsa letsatsi le letsatsi e tsoa mafura a trans. Ho ipapisitsoe le lijo tsa 2,000 ka letsatsi, ke lik'hilojule tse 20 (tlase ho 2g) max. Leha ho le joalo, ha hoa lekana ho felisa mafura-o batla ho sheba le mafura a mangata. Mokhatlo oa American Diabetes Association o khothaletsa hore ho se fete liperesente tse 7 tsa likhalori tsohle tse nang le mafura a mangata ho batho ba bangata, hoo e ka bang 15g ka letsatsi.

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