Okuqukethwe
Ngokuvamile lapho sikhetha izithako zokubhaka noma ukusetshenziswa kwansuku zonke, silahlekile. Sisongelwa ngokulimala kwe-margarine, i-spreader, noma imikhiqizo yebhotela, nakuba empeleni, akuyona yonke into ephethe usongo olungase lube khona. Yini ongayikhetha: ibhotela, imajarini, nokuthi ingadliwa yini ngempela?
Ibhotela
Ibhotela lenziwa ngokhilimu osindayo onzima; iqukethe okungekho ngaphansi kwama-72.5% (amanye ama-80% noma ama-82.5%) amafutha. Ngaphezu kwengxenye yala mafutha kunama-acids anele.
Amafutha anelisiwe abhekwa njengayingozi enhliziyweni nasemithanjeni yegazi. Bandisa inani le-cholesterol "embi" noma i-lipoprotein ephansi, i-coalesce nokuvala imithambo yegazi.
Kepha ama-lipoprotein ngeke aqubeke uma kungenjalo ukuze athole izinto ezingezinhle njengama-radicals amahhala avela emvelweni. Uma udla inani elincane lama-antioxidants - izithelo namajikijolo futhi unomkhuba omubi, i-cholesterol embi izonqwabelana.
Ngaphandle kwalokho, ibhotela ayilimazi umzimba, kodwa kunalokho, ithuthukisa ukuzivikela futhi ivikele izifo.
Ibhotela ingasetshenziswa ekwelapheni ukushisa kwemikhiqizo. Kukhona u-3% kuphela wama-fatty acids, okuthi, lapho eshisiwe, aguqulelwe ku-carcinogens. Kodwa-ke, kungcono ukusebenzisa ibhotela elicibilikile ukuthosa ngoba ibhotela liqukethe amaprotheni obisi, aqala ukuvutha emazingeni okushisa aphezulu.
I-Margarine
Imajarini iqukethe amafutha angama-70-80% angamafutha acid angasetshenziswanga. Kuyafakazelwa ukuthi ukushintshwa kwamafutha anamafutha asetshenzisiwe kufakwe unsaturated kunciphisa ubungozi bokuhlaselwa yizifo zenhliziyo.
Ngakho-ke, uma umuntu enezici ze-atherosclerosis, kufaka phakathi Ukubhema, isisindo esiningi, ukucindezeleka, ifa, nokuphazamiseka kwamahomoni, kuyadingeka ukuthi ukhethe i-margarine.
Imargarine isathathwa njengeyingozi ngenxa ye-TRANS fatty acids eyakhiwe kunqubo ye-hydrogenation kawoyela wemifino. U-2-3% wama-acid we-TRANS akhona ebhotela, ingozi yezifo zenhliziyo nemithambo yegazi inyusa amafutha e-TRANS avela ezimbonini. Ngenxa yamaZinga, inani lamafutha e-TRANS kwimargarine akufanele leqe ku-2%.
Ungayibeki imajarini ngaphansi kokwelapha ukushisa. Imajarini iqukethe kusuka ku-10.8 kuye ku-42.9% wama-acid anamafutha amaningi. Lapho usushisa ufinyelele kuma-degree angu-180, imajarini ikhipha ama-aldehydes anobungozi.
Spread
Ukusabalala yimikhiqizo enengxenye enkulu yamafutha engekho ngaphansi kuka-39%, kuhlanganise namafutha ezilwane nemifino.
Kunezinhlobo eziningi zokusabalala:
- imifino enokhilimu (58.9% wamafutha anele nama-36.6% angagcwele);
- ibhotela (54,2% ligcwele futhi 44.3% lingasuthi);
- amafutha emifino (ama-36,3% agcwele nama-63.1% wama-unsaturated).
Ebhoteleni nasemafutheni omifino asakazeka, kunamafutha agcwele kancane kunebhotela kodwa angaphezulu kunamajarini. Mayelana ne-TRANS fatty acids, inani lazo ekuphakelweni akumele lidlule ku-2%.
Kungcono ukungasebenzisi ukusakazwa kokuthosa nokubhaka: iqukethe cishe ama-acid ayi-11% we-polyunsaturated fatty, okuthi uma evutha akhiphe ama-carcinogens.