I-margarine noma ibhotela, lowo ngumbuzo. Kokubili ukudla kufana kakhulu, kokubili ngokubukeka nokunambitha. Zingasetshenziswa ngisho ngokushintshana, kodwa umehluko okhona phakathi kwazo uyisisekelo.
Amafutha akulokhu kudla abonakala ewumehluko omkhulu, kodwa yikuphi okunempilo? Ingabe singadla njalo uma sikhetha okunempilo? Njengomkhiqizo wezilwane, ibhotela linamazinga aphezulu e-cholesterol namafutha agcwele awekho kumajarini. Ngakolunye uhlangothi, i-margarine iphezulu kumafutha e-polyunsaturated kanye ne-monounsaturated, kodwa futhi ngokuvamile iqukethe amafutha e-trans.
Yini ibhotela nemajarini?
Ibhotela iwukudla okuyisisekelo okwenziwa ngokhilimu ophehliwe. Isetshenziswa kakhulu njengamafutha okuthosa, ukusabalalisa noma njengengxenye yamasoso, amakhekhe kanye nemikhiqizo egayiwe kakhulu. Njengomthombo ogxilile wamafutha obisi, aqukethe ikakhulukazi amafutha agcwele. Ucwaningo luhlobanisa ukudla okuphezulu kwamafutha agcwele kanye nengozi eyengeziwe yesifo senhliziyo, ngakho-ke batusa ukunciphisa ukudla kwakho.
Imajarini iwukudla okugayiwe okuklanyelwe ukunambitha futhi kubukeke kufana nebhotela. Ngokuvamile kunconywa njengokumiselela okunempilo yenhliziyo. Izinguqulo zesimanje zemajarini zenziwe ngamafutha emifino, aqukethe amafutha e-polyunsaturated lokho kungehlisa i-cholesterol "embi" ye-LDL uma isetshenziswa esikhundleni samafutha agcwele.
Njengoba amafutha emifino ewuketshezi ezingeni lokushisa elivamile, ososayensi bashintsha amakhemikhali abo ukuze bawenze aqine njengebhotela. Emashumini ambalwa eminyaka adlule, inqubo eyaziwa ngokuthi i-hydrogenation ukuqinisa amafutha emifino ku-margarine. I-Hydrogenation yandisa amafutha agcwele amafutha, kodwa amafutha e-trans ayingozi akhiwa njengomkhiqizo. Inqubo yakamuva ebizwa ukuthakazelisa ifinyelela imiphumela efanayo ngaphandle kokwenza amafutha e-trans.
Okusho ukuthi, imajarini yesimanje iwumkhiqizo wokudla ocutshungulwe kakhulu owenziwe ngamafutha emifino, kuyilapho ibhotela ngokuyisisekelo ingamafutha obisi agxilile. Nakuba ababhaki abaningi nabapheki bethanda ibhotela ngenxa yokunambitheka kwalo okungenakuqhathaniswa, imajarini inendawo yayo. Ngenxa yokuqukethwe kwamanzi amaningi, izinto ezibhakiwe ezenziwe ngemajarini zivame ukuba nokuthungwa okuthambile.
Izinzuzo zebhotela
Ibhotela lingaqukatha imisoco eminingana engatholakali kokunye ukudla okuningi. Ngokwesibonelo, ibhotela lezinkomo ezidla utshani lingase linikeze uvithamini K2, oye wahlotshaniswa nempilo engcono yamathambo. Eqinisweni, leli bhotela libonakala liwumthombo ongcono wemisoco eminingi kunebhotela elivela ezinkomeni ezidla okusanhlamvu.
Imiphumela yezempilo yebhotela incike kakhulu ekudleni kwezinkomo eliphuma kuzo. Izinkomo zidla utshani endaweni yazo yemvelo, kodwa emazweni amaningi ukudla kwazo kusekelwe kakhulu ekudleni okusekelwe okusanhlamvu. Ibhotela elivela ezinkomeni ezidla utshani liningi okunomsoco Iqukethe:
- vitamin K2: Le vithamini eyaziwa kancane ingasiza ekuvimbeleni izifo eziningi ezimbi, ezihlanganisa umdlavuza, ukukhumuzeka kwamathambo nesifo senhliziyo.
- I-Conjugated linoleic acid (CLA): Ucwaningo luphakamisa ukuthi le asidi enamafutha ingase ibe nezinto zokulwa nomdlavuza futhi isize ukunciphisa amaphesenti amafutha omzimba.
- I-Butyrate: i-short-chain fatty acid etholakala ebhotela nayo ekhiqizwa amagciwane emathunjini. Ingalwa nokuvuvukala, ithuthukise impilo yokugaya ukudla, futhi ingasiza ekuvimbeleni ukukhuluphala.
- I-Omega-3: ibhotela elifunzwa utshani line-Omega-6 encane kanye ne-Omega-3 eyengeziwe, okubalulekile ngoba abantu abaningi sebevele badla amafutha amaningi e-Omega-6.
Kodwa-ke, ibhotela ngokuvamile lidliwa ngamanani amancane futhi umnikelo walo ekudleni okuphelele kwalezi zakhi zomsoco uphansi.
Izingozi zokudla ibhotela
Abanye ochwepheshe baxwayisa ngenani elikhulu lamafutha agcwele kanye ne-cholesterol ebhotela futhi beluleka abantu ukuthi banciphise ukudla kwabo.
Icebile ngamafutha agcwele
Sekungamashumi eminyaka, ibhotela lenziwe idemoni ngenxa yamafutha alo agcwele kakhulu. Akhiwe cishe ngamaphesenti angama-50 amafutha agcwele, kuyilapho amanye angamafutha amaningi angagcwalisiwe. Abameli bokunciphisa ukudla kwakho babonisa ukuthi amafutha agcwele akhuphula amazinga e-cholesterol "embi" ye-LDL. Nakuba kuyiqiniso ukuthi amafutha agcwele akhuthaza amazinga aphezulu e-cholesterol ye-LDL, indaba iyinkimbinkimbi kakhulu.
Ngokuthakazelisayo, abanye ososayensi bakholelwa ukuthi ukudla amafutha agcwele kungase kube nezinzuzo ezithile, kuhlanganise nokuthuthukisa iphrofayili yakho ye-lipid yegazi. Ingakhuphula i-cholesterol "enhle" ye-HDL futhi iguqule usayizi wezinhlayiya ze-cholesterol ye-LDL zisuka ezincane neziminyene ziye ezinkulu, ezibhekwa njengeziyingozi kakhulu.
i-cholesterol ephezulu
Ibhotela nayo iphezulu ku-cholesterol. Ukudla okuphezulu kwe-cholesterol yake kwacatshangwa ukuthi kuyingozi enkulu yesifo senhliziyo. Lokhu kukhathazeka kwakusekelwe ocwaningweni olwabonisa ukuthi amazinga aphezulu e-cholesterol egazini ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo.
Kodwa-ke, manje sekuyacaca ukuthi ukuthola inani elilinganiselwe le-cholesterol ekudleni akukhuphuli amazinga egazi kubantu abaningi. Umzimba unxephezela ngokukhiqiza kancane. Lokhu ngokuvamile kugcina amazinga egazi ebangeni elivamile, nakuba ukudla okuphezulu kakhulu kusengabangela ukwanda okusesilinganisweni kwamazinga e-cholesterol yegazi.
Ososayensi basaqhubeka nokuphikisana ngendima ye-cholesterol ekudleni esifweni senhliziyo, kodwa ukukhathazeka kuye kwancipha eminyakeni yamuva.
izinzuzo zemajarini
Izinzuzo zezempilo zemajarini zincike ohlotsheni lwamafutha emifino eliwaqukethe nokuthi acutshungulwa kanjani.
Okuqukethwe okuphezulu kwamafutha e-polyunsaturated
Izinhlobo eziningi zemajarini zinamafutha amaningi e-polyunsaturated. Inani eliqondile lincike ekutheni yimaphi amafutha emifino asetshenziswe ukuyikhiqiza. Isibonelo, imajarini esekelwe kuwoyela kabhontshisi wesoya ingase iqukathe cishe u-20% wamafutha e-polyunsaturated.
Amafutha e-Polyunsaturated ngokuvamile acatshangelwa enempilo. Kungase kube nezinzuzo zempilo yenhliziyo uma kuqhathaniswa namafutha agcwele. Isibonelo, esikhundleni samafutha agcwele amafutha e-polyunsaturated kuye kwahlotshaniswa nokunciphisa ngo-17% engozini yezinkinga zenhliziyo.
Iqukethe ama-sterol ezitshalo nama-stanols
Amanye ama-margarine anothiswa ngama-phytosterol noma ama-stanols. Amafutha emifino nawo acebile ngokwemvelo kulezi zinhlanganisela. Amamajarini anothiswe nge-Phytosterol ehlisa inani kanye ne-cholesterol ye-LDL “embi”, okungenani esikhathini esifushane, kodwa angase ehlise i-cholesterol “enhle” ye-HDL.
Kodwa-ke, ucwaningo oluningi alutholanga ukuhlobana okubalulekile phakathi kokutholwa okuphelele kwama-phytosterol kanye nobungozi besifo senhliziyo.
Izingozi zokudla imajarini
Nakuba imajarini ingase ibe nezakhi ezithile ezithinta inhliziyo, ngokuvamile iqukethe amafutha ashintshashintshayo, ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo nezinye izinkinga zempilo ezingamahlalakhona.
Ecebile ngamafutha e-trans
Amafutha emifino awaqinile ezingeni lokushisa elilingana nebhotela. Ukuze ziqine ukuze zisetshenziswe kumajarini, ososayensi bokudla bashintsha ukwakheka kwazo ngamakhemikhali ngenqubo eyaziwa ngokuthi i-hydrogenation. Lokhu kuhilela ukuchaya uwoyela emazingeni okushisa aphezulu, umfutho ophakeme, igesi ye-hydrogen, kanye ne-metal catalyst.
I-Hydrogenation ishintsha amanye amafutha angenayo i-saturated abe amafutha agcwele, aqinile ekamelweni lokushisa futhi andisa impilo yeshalofu yomkhiqizo. Ngeshwa, amafutha e-trans akhiwa njengomkhiqizo.
Ngenxa yalesi sizathu, ochwepheshe bezempilo bayeluleka ngokuqinile abantu ukuthi banciphise ukudla kwabo. Uma sithanda imajarini kunebhotela, sizozama ukukhetha izinhlobo ezingenawo amafutha e-trans. Uma ithi "hydrogenated" noma yikuphi ohlwini lwesithako, sizoyigwema.
Iphezulu ku-Omega-6 fats
Kunezinhlobo eziningi zamafutha e-polyunsaturated, nakuba amabili avame kakhulu amafutha e-Omega-3 kanye ne-Omega-6. Amafutha e-Omega-3 abhekwa njenge-anti-inflammatory, okusho ukuthi asebenza ngokumelene nokuvuvukala. Ngokuphambene, ukudla amafutha amaningi e-Omega-6 kungakhuthaza ukuvuvukala okungapheli.
Ngokuya ngezidlo zasendulo, kulinganiselwa ukuthi isilinganiso esifanele se-Omega-6 kuya ku-Omega-3 sizungeze i-1: 1. Uma lobu budlelwano buhlobene nempilo, abantu badla amafutha e-Omega-6 kakhulu namuhla. Eqinisweni, isilinganiso silinganiselwa ku-20:1 emazweni athuthukile.
Ucwaningo luye lwaxhumanisa ukudla okuphezulu kwamafutha e-Omega-6 nobungozi obukhulayo bokukhuluphala kanye nezifo ezingapheli, njengesifo senhliziyo nesifo samathumbu esivuthayo. Amafutha emifino aphezulu ikakhulukazi kumafutha e-omega-6 ahlanganisa ubhekilanga, ummbila, ubhontshisi wesoya namafutha e-cottonseed. Uma sikhathazekile ngokudla amafutha e-omega-6 kakhulu, sizokugwema ukudla imajarini equkethe la mafutha.