Qhov tseeb txog Trans Fats

Zoo Siab

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Nws yog qhov txaus ntshai me ntsis thaum tsoomfwv tau txiav txim siab txwv cov khw noj mov los ntawm kev ua noj nrog cov khoom xyaw tseem pom hauv cov zaub mov muag ntawm lub khw muag khoom noj. Qhov ntawd yog New York Lub Xeev tau ua thaum nws pom zoo hloov kho yuam lub tsev noj mov thiab txawm tias lub laub khoom noj khoom haus kom tshem tawm cov khoom siv rog trans-tseem hu ua ib nrab hydrogenated roj-siv los ua ntau yam ntawm peb nyiam ua txhaum (donuts, Fabkis kib, ncuav qab zib).

Lub caij ntuj sov dhau los no, txoj cai tau siv tag nrho. Tag nrho cov khoom noj uas tau npaj thiab ua haujlwm hauv New York noj tam sim no yuav tsum muaj tsawg dua 0.5 grams ntawm cov roj trans rog ib zaug. Tsis ntev los no, xeev California tau ua raws txoj cai, siv tsis raug cai ib yam cov rog trans hauv kev npaj noj mov hauv tsev noj mov (siv tau xyoo 2010) thiab cov khoom ci (siv tau zoo xyoo 2011). Dab tsi ua rau cov rog no txaus ntshai rau peb cov zaub mov? Katherine Tallmadge, RD, tus cev lus rau American Dietetic Association, piav qhia thiab, vim tias cov rog trans tseem tuaj yeem pom hauv cov zaub mov ntim, qhia koj yuav tiv thaiv koj tus kheej li cas thaum koj mus yuav khoom hauv lub tsev loj.

Dab tsi yog Trans Fats?

"Cov roj ntsha hluavtaws yog cov roj zaub uas muaj hydrogen atoms ntxiv kom lawv tig los ntawm cov kua rau hauv cov khoom," hais tias Tallmadge. "Cov khw muag khoom noj nyiam siv lawv vim lawv pheej yig, muab cov khoom lag luam ntev dua thiab txhim kho qhov tsw thiab kev ntxhib los mos ntawm cov khoom noj - piv txwv li, lawv ua cov ncuav qab zib crispier thiab ncuav qab zib flakes. Ntau xyoo tom qab lawv tau tsim, peb pom tias trans Cov rog ua kom ob npaug rau peb kev noj qab haus huv. Lawv ob leeg nce LDL (cov hlab ntshav txhaws cov cholesterol tsis zoo uas ua rau mob plawv) thiab, hauv qhov ntau, txo HDL (tshem cov roj kom zoo). " Lub koom haum American Heart Association tseem txuas cov rog rog kom muaj kev pheej hmoo ntawm ntshav qab zib hom 2.

Puas Txwv Cov Lus Teb?

Tsis tas li, hais tias Tallmadge. Cov kev txwv tsis zoo rau cov neeg siv khoom yog tias txhawm rau ua raws txoj cai tshiab, cov neeg ua zaub mov noj sai sai thiab cov kws ua zaub mov hauv tsev noj mov hloov pauv cov rog nrog cov roj tsw qab lossis cov txiv maj phaub roj, uas muaj roj ntau ntau (qhov no nce qib ntshav LDL thiab tag nrho cov roj cholesterol) , mob plawv-kab mob txaus ntshai).

Qhov kev daws teeb meem tiag tiag, hais tias Tallmadge, yog paub tias cov zaub mov koj noj tau npaj li cas thiab hloov cov roj hauv lub plawv kom zoo rau cov rog rog-loaded shortenings thiab stick margarines thaum ua noj. "Nws tuaj yeem ua tiav," nws hais. "Kuv tau pom cov zaub mov txawv rau qhob noom xim kasfes uas hu rau roj txiv roj. Thiab cov roj txiv ntseej ua haujlwm zoo hauv cov ncuav qab zib thiab pancakes lossis koj tuaj yeem sim cov txiv laum huab xeeb nrog Fabkis kib.

Nov yog cov npe ntawm cov roj zoo rau lub plawv kom ua tau zoo thaum mus yuav khoom:

* Avocado

* Caum

* Flaxseed

* Txiv ntoo (zoo li hazelnut, txiv laum huab xeeb, lossis txiv ntseej)

* Oliv

* Safflower

* Sunflower, pob kws los yog taum pauv

Daim ntawv lo ntse: Dab tsi los luam theej duab

Kev txwv tsis pub trans-tsis suav nrog cov khoom ntim, yog li yog koj tus kws tshuaj saib xyuas kev noj qab haus huv thiab ua tib zoo saib cov khoom ntim ua ntej ntxiv rau hauv koj lub tawb nqa khoom. Koj tab tom nrhiav rau cov khoom uas muaj pes tsawg grams ntawm cov rog trans. Tab sis yuav tsum paub: Cov khoom lag luam tuaj yeem tshaj tawm "0 cov rog rog!" yog tias nws muaj 0.5g lossis tsawg dua rau ib qho kev pabcuam, yog li nco ntsoov xyuas cov khoom xyaw rau cov roj hydrogenated ib nrab.

American Heart Association pom zoo tias tsawg dua 1 feem pua ​​ntawm cov calories txhua hnub los ntawm cov rog trans. Raws li kev noj zaub mov ntawm 2,000 ib hnub, qhov ntawd yog 20 calories (tsawg dua 2g) max. Tseem, nws tsis txaus los tshem tawm cov rog trans-koj xav saib ntawm cov kab ua kom muaj roj ntau thiab. American Diabetes Association pom zoo tias tsis pub ntau tshaj 7 feem pua ​​ntawm koj cov calories tag nrho kom muaj roj ntau-rau ntau tus neeg, uas yog kwv yees li 15g ib hnub.

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