Kusiyanisa Pakati Pezvakasiyana uye Fully Hydrogenated Fats
Iwe zvichida wakanga uchinzwa hupe pamusoro pemafuta e-hydrogenated. Zvinorevei kana mafuta akazara hydrogenated kana kuti haasi hydrogenated? Izvozvi ndizvo zvakafanana nemafuta akazara uye e-polyunsaturated? Ndekupi mafuta anotengesa akakodzera?
Chii chaunoda kuziva pamusoro pemafuta, zvose zvakanaka uye akaipa, kuitira kuti uite zvisarudzo zvokuchenjera zvekudya iwe nemhuri yako?
Kunzwisisa Fat Hydrogenation
Hydrogenation ndiyo nzira iyo hydrogen inomanikidzwa kupinda mumhepo yakawanda yemafuta kuburikidza nekushandisa chinokonzera sickel. Kumanikidza hydrogen kupinda mumafuta kunoshandura makemikari akaumbwa kubva mumvura kusvika pane yakasimba. Oiri inogona kunge iine hydrogenated kana kuti yakazara hydrogenated. Zvose zvishoma uye zvakazara mafuta e-hydrogenated anoonekwa semafuta akazara.
Unogona kubvunza kuti nei chigadzirwa chekudya chichida kuchinja mafuta nenzira iyi. Izvi zvichanyatsojeka sezvatinotsanangura mazwi aya pasi apa, asi chimwe chezvikonzero chikuru ndechekuchinja kusagadzikana kwechigadzirwa. Chimwe chikonzero ndechokuwedzera hupenyu hwetabhenakeri.
Partial Hydrogenation
Partially hydrogenated oiri dzine mafuta anotengesa anovapa hutano husina kunaka. Zvokudya zvekudya zvinogona kushandisa mafuta akawandisa muzvokudya zvinoshandiswa, zvigadzirwa uye kubika margarini nokuti inogara kwenguva yakareba kupfuura mafuta nguva dzose uye inopa mapeji mavara.
Partially hydrogenated oiri haasisina nyasha nekuda kwemafuta anotengesa anogadzirwa ne hydrogenation process. Chikamu chinosuruvarisa ndechokuti mamwe mafuta ehudhirojeni yakawanda aifungidzirwa kuti aine humwe hutano hwakanaka kune mafuta akazara, mamwe ayo anosangana nehutano hwehutano hwehutano.
Asi zvinoshanduka kuti mafuta anotengesa akaipa kupfuura mafuta akazara.
Mafuta anotengesa anowanikwa mumafuta asiri hydrogenated simudza LDL yako cholesterol mazinga (iyo yakaipa mutsa) uye udzikise yako HDL cholesterol mazinga (akanaka) panguva imwechete. Nokudaro kudya mafuta anotengesa kunomutsa mukana wako wekuita chirwere chemwoyo nekurova. Yakabatanidzwawo pakukura kwechirwere cheshuga chechipiri.
Kupisa uye kushandisa mafuta zvishoma zvinokonzerwa nehydrojeni kunogonawo kuva dambudziko, uye zvidzidzo zvichiratidza kuti huwandu hwemafuta anotengesa hunowedzera apo zvishoma zvinokonzerwa nemahydrojeni zvinotengesa kusvika 180 kusvika 220 F. Hazvina basa kuti nzira yekupisa inoshandiswa sei.
Trans mafuta inonzi yakashata zvokuti inotarisirwa kunyoreswa paZviso zveNutrition Facts , uye kushandiswa kwavo kwakarambidzwa mune dzimwe nzvimbo. Kana iwe uchigara mune imwe nzvimbo umo zvokudya zvisingadi kuti zvinyorwa nemafuta anotengesa, tsvaga mazwi "hydrogenated" kana kuti "zvishoma hydrogenated" pachirairo.
Yese Hydrogenation
Kunyatso hydrogenating mairi inoita kuti ive yakasimba, yakafanana nemafuta akazara akawanikwa munyama. Mafuta ehutrojeni yakazara iwe angave ari nani kwauri pane zvishoma zvishoma mafuta e-hydrogenated, asi hatigoni kutaura kuti akanaka kune utano hwako-zvichida pasina ngozi ndeipi nzira iri nani yekuisa-nokuti haina mishonga inotengesa.
Mafuta ehutrojeni yakazara zvakanyanya kufanana ne-stearic acid, iyo inonyanya kutyisa mafuta ane mafuta. Stearic acid haina kukwidziridza LDL cholesterol mazinga, uye yakanyatsogadzikana, saka zvakakosha kushandiswa kwekicheni.
Dambudziko nderokuti mafuta e-hydrogenated akazara uye akaoma, saka ivo zvakaoma kushandisa. Inogona kuenzaniswa nemafuta e-polyunsaturated akaita soy and oilflower kuburikidza nehutano hunonzi interesterification kuti uvandudze kugadzirwa uye kuideredza zvishoma. Dambudziko nderokuti kutsvakurudza hakunzwisisi kuti mafuta aya anofarira sei achaita kuti cholesterol iwedzere uye hutano hwehutano hwehutano huve pangozi.
Chidzidzo che 2017 chakaunza mamwe kunetseka pamusoro pemafuta anofarira. Kunyange zvazvo chidzidzo ichi chakanga chaitwa pamakonzo kwete vanhu, chakawana kuti kudya kweamai kunofadza mafuta kunokonzera chirwere chemetabolism pachiropa chevana vake vakuru. Hazvina kungoitawo kufara kwemafuta mu utero kunoshuva mice yemagetsi, asi vanhu vakura mutsva vana vaiva nehuga yehuga yepamusoro yakapoteredza 20 muzana yepamusoro kupfuura makonzo avo vanaamai vaidya mafuta e soya panzvimbo.
Maoriro muHydrogenated Fats
Zvakakosha kuziva kuti zvose zvikamu uye zvakakwana hydrogenated mafuta zvakakwirira mumakori (mafuta ose ane mapfumbamwe makirigiramu pagiramu), uye kana ukawana chimwe chazvo muchitoro, zvinogona kunge chiri muzvokudya zvakawandisa zvisingaiti Zvakanaka kwazvo kwauri.
Saturated vs. Unsaturated Fats
Kana uri kuverenga mabhii ezvokudya zvinogona kuvhiringidza. Semuenzaniso, mafuta mashoma ehydrogenated uye mafuta e-polyunsaturated anogona nyore nyore kusanganiswa. Mafuta ePolunsaturated , zvakasiyana nemafuta akawandisa ehydrojeni ayo ane ma "mafuta akazara", anogona kunge akanaka kwauri (mukati mechigarire.) Dzidza zvakawanda pamusoro pekusiyana pakati pemafuta akazara uye asina kutengesa.
Pasi pepamusoro paHydrogenated Fats
Saka, ma hydrogenated mafuta akaipa kwauri? Partially hydrogenated mafuta ndeyekuda kwekusika kwemafuta, uye kutengesa mafuta hazvina kunaka mune zvekudya zvakanaka. Kana iwe ukawana zvishoma kana zvakakwana hydrogenated mafuta mune zvigadzirwa muchitoro, zvinogonawo kuti zvichawanikwa muzvokudya zvakawandisa-zvikafu zvinowanzova zvisina kunaka. Kuti uite izvi zvive zvinobatsira, tarisa zvimwe zvezvokudya zvine mafuta akazara zvakanyanya kudzivirirwa.
Nyanzvi dzakawanda dzezvokudya zvinokurudzira kutenga kutengeserana mune imwe nzvimbo yezvitoro. Zvokudya zvisina mavara, zvakadai semichero nemiriwo, pamwe nezvikafu zvisina kunyanya kugadziriswa zvakadai semafuta matsva nemishonga yemichero zvinowanzowanikwa munzvimbo dzekunze dzechitoro. Kuti uite izvi zvinonakidza, edza kutenga zvekutengesa pasina kufamba mumigwagwa, kunze kwekutora mamwe mono kana polyunsaturated mafuta akadai samafuta omuorivhi kana canola mafuta.
> Sources:
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