Ka litlhahiso tse tsoang ho ba boholong lefapheng la bophelo bo botle ba ho tlosa mafura a trans fetisong ea hau, u ka 'na ua ipotsa hore na ho etsahala'ng ka mafura a trans ka mor'a hore ue je Na 'mele oa hau o o boloka? Na 'mele oa hao o fetoha ntho e kotsi? Ho nka nako e telele ho felisoa? Na monehelo oo u o jereng kajeno o tla etsa hore mathata a fete tseleng?
Kamoo 'Mele oa Hao o Tšoarang Mafura a Trans
Karabo ke hore li-trans tsa fatše lia chekoa 'me li kenngoa joaloka mafura a mang kaofela.
Ha e le hantle, lihlahisoa tseo u li jang li robehile ka maleng a mangata, ebe motho e mong le e mong fatty acids (trans, saturated , polyunsaturated , le monounsaturated ) o kenngoa marung a malinyane.
Ho tloha moo, mafura a mang a mafura a kena sebeteng ka sefahleho, ha tse ling-ho kopanyelletsa le li-acids tsa mafura-li kenngoa li-chylomicrons le lipoproteins (cholesterol) ebe li kenella mali ka lymphatic system. Li tsamaisoa ho pholletsa le 'mele' me ha li sa sebelisoa, li bolokiloe ka mafura, joaloka mafura a mang a mafura.
Ha u ntse u ja mafura a mangata haholo, mafura a feta a feta a u thusa hore u be le mafura a 'mele oa hao. Ha o sebelisa mafura a trans e le matla, a robehile ho carbon dioxide le metsi 'me a tlosoa' meleng-feela joaloka mafura a mang.
Bothata ba mafura a trans ke hore ba ka eketsa LDL cholesterol (mofuta o mobe) le ho fokotsa HDL cholesterol (mofuta o motle).
Sena se eketsa kotsi ea lefu la lefu la pelo le lefu la tsoekere.
Ho Molemo Hakae?
American Heart Association e khothalletsa hore u nke karolo ea 1 lekholong ea lik'hilojule tsa hao tsa letsatsi le letsatsi ho tloha ho li-trans. Kahoo, haeba o ja lik'hilojule tse 2 000 ka letsatsi, joale lik'hilojule tse 20 feela li ka tsoa lihlahisoa tsa trans. Ha se letho-feela ka 2 grams.
American Heart Association e kenyelletsa mafura a trans e tloaelehileng a etsang ligrama tse 2 tsa letsatsi le leng le le leng. Ha ho totobetse hore ka tlhaho lihaha tse bitsoang conjugated linoleic acid li kotsi-li ka 'na tsa e-ba tsa bohlokoa-empa kaha li fumanoa lijong le lihlahisoa tsa lebese, li tsamaea le mafura a mangata a phallang kotsi ea lefu la pelo. Kahoo, ho molemo ho li qoba.
Ho Fumana Lihlahisoa tsa Likoloi Lijong
Mona mona 'moo lintlha tsa Nutrition tse ngotsoeng ke metsoalle ea hau e molemo ka ho fetisisa. Palo ea dihlahisoa tsa trans e lokela ho senoa lebokoseng la liphutheloana, hafeela ho e-na le tse fetang 0.5 grams ka nako ea ho sebeletsa. Kaha ho fokotseha ha mafura a trans e tsebahala hona joale, ho na le lijo tse seng kae le tse fokolang tse nang le tsona.
Empa ho thoe'ng haeba u ja lijo tse lokiselitsoeng reschorenteng kapa ntlo ea motsoalle-u tseba joang hore u ja li-trans?
Ka tloaelo, u ntse u ka fumana li-trans ka mefuta e fokolang ea khoebo ea likhapa, li-pie crusts, pizza e kholo, li-cookies, crackers, le mefuta e meng ea margarine ea khomarela. U ka botsa kamehla hore na lijo tse ling li sebelisoa ho etsa sejana seo u batlang ho se ja kapa ho qoba lijo tseo u nahanang hore li ka ba le tsona.
Ha ho hlokahale hore u tšohe ha u ka ja mafura a trans ka phoso ha u ja.
Khutlela ho lijo tsa hau tse phetseng hantle. Ha ho na lintho tse ngata tseo u ka li etsang ka li-trans tsa hau tseo u li jeleng nakong e fetileng kapa, empa haeba u na le mabaka a mang a kotsi a lefu la pelo, joale etsa kopano ea ho bona mohlokomeli oa hao ea bophelo bo botle, ea ka hlahlobang kotsi ea hau eohle le ho fana ka maikutlo a liphetoho tse nepahetseng tsa lijo.
> Mehloli:
> Monghali SS, Smith JL, JL Groff. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.
> Smolin LA, Grosvenor, MB. "Phepo e nepahetseng: Saense le Likōpo." Khatiso ea Boraro. Wiley Publishing Company, 2013.
> Trans Fat. Mokhatlo oa American Heart. https://healthyforgood.heart.org/Eat-smart/Articles/Trans-Fat. E hlalositsoe ka la 24 March, 2017.