Gaskiya game da Fat Fat

Wadatacce

• Bita don

Yana da ɗan ban tsoro lokacin da gwamnati ta shiga hana gidajen abinci yin girki tare da wani sinadari wanda har yanzu ana samunsa a cikin abincin da ake siyarwa a kantin kayan miya. Abin da Jihar New York ta yi ke nan lokacin da ta amince da wani kwaskwarimar da ta tilasta tilasta cin abinci har ma da keken abinci don kawar da kitse na wucin gadi-wanda kuma ake kira wani sashi na hydrogenated oil-wanda aka yi amfani da shi don yin abubuwan jin daɗin laifi da muka fi so (donuts, soyayyen faransa, kek).

Wannan bazara da ta gabata, dokar ta fara aiki sosai. Duk abincin da aka shirya kuma aka yi aiki a wuraren cin abinci na New York yanzu dole ne ya ƙunshi ƙasa da gram 0.5 na kitsen mai a kowane hidima. Kwanan nan, jihar California ta bi sawu, ta haramta amfani da su kowane fats a cikin shirye -shiryen abincin gidan abinci (ingantaccen 2010) da kayan gasa (ingantaccen 2011). Menene ya sa waɗannan kitsoyin ke da haɗari ga abincin mu? Katherine Tallmadge, RD, mai magana da yawun Ƙungiyar Abinci ta Amurka, ta yi bayani kuma, saboda har yanzu ana iya samun kitse mai ƙima a cikin abincin da aka shirya, yana nuna muku yadda za ku kare kanku lokacin da kuke siyayya a babban kanti.

Menene Trans Fats?

Tallmadge ya ce "Fatsin da aka ƙera na man fetur ne mai kayan lambu waɗanda aka ƙara atom ɗin hydrogen don haka suna juyawa daga ruwa zuwa ƙarfi," in ji Tallmadge. "Masu sana'ar abinci suna son yin amfani da su saboda suna da arha, suna ba wa samfuran tsawon rai kuma suna haɓaka dandano da nau'in abinci - alal misali, suna yin kukis mai kirfa da ɓawon burodi. Bayan shekaru da aka ƙirƙira su, mun gano cewa trans. kitse yana isar da lafiyar jikinmu sau biyu. Dukansu suna tayar da LDL (artery-clogging bad cholesterol wanda ke haifar da bugun zuciya) kuma, a cikin adadi mai yawa, yana rage HDL (fat-share good cholesterol). " Har ila yau, Ƙungiyar Zuciya ta Amurka tana alakanta ƙwayoyin kitse zuwa haɗarin haɗarin kamuwa da nau'in ciwon sukari na 2.

Shin Amsar Bans?

Ba lallai ba ne, in ji Tallmadge. Ƙuntatawa ba su da kyau ga masu amfani idan, don bin sabbin ƙa'idodi, masu dafa abinci mai sauri da masu dafa abinci suna maye gurbin kitse da man alade ko man dabino, wanda yake da ƙima mai yawa (wannan yana haɓaka matakan jini na LDL da jimlar cholesterol , abubuwan haɗarin cututtukan zuciya).

Hakikanin mafita, in ji Tallmadge, shine sanin yadda aka shirya abincin da kuke ci da kuma maye gurbin mai mai ƙoshin lafiya ga gajarta da aka ɗora akan kitse da margarine yayin dafa abinci. "Za a iya yi," in ji ta. "Na ga girke -girke na kek ɗin cakulan da ke neman man zaitun. Kuma man gyada yana aiki sosai a cikin kukis da pancakes ko kuna iya gwada man gyada tare da soyayyen faransa.

Anan akwai jerin mai mai ƙoshin lafiya don kiyayewa yayin siyayya:

* Avocado

* Canola

* Ganyen flax

* Kwaya (kamar hazelnut, gyada, ko gyada)

* Zaitun

* Safflower

* Sunflower, masara ko waken soya

Smarts Label: Abin da za a bincika

Haramcin mai-fat ɗin ba ya haɗa da fakitin abinci, don haka zama mai duba lafiyar ku kuma ku dubi marufin samfurin kafin ƙara shi a cikin keken siyayya. Kuna neman samfuran da ke ɗauke da sifili giram na fatun trans. Amma ku sani: samfur na iya tallata "0 trans fats!" idan yana da 0.5g ko ƙasa da haka a kowace hidima, don haka kuma tabbatar da duba jerin abubuwan sinadaran don wani ɓangaren mai.

Ƙungiyar Zuciya ta Amirka ta ba da shawarar cewa ƙasa da kashi 1 na adadin kuzari na yau da kullum sun fito ne daga fats. Dangane da abinci na 2,000 a rana, adadin kuzari 20 (ƙasa da 2g) max. Duk da haka, bai isa ba don kawar da kitse mai yawa - kuna son kallon cikakken layin mai kuma. Ƙungiyar Ciwon sukari ta Amurka ta ba da shawarar cewa kada fiye da kashi 7 cikin ɗari na jimlar adadin kuzarinku su zama mai ƙima ga mutane da yawa, kusan 15g a rana.

Bita don