7 mau meaʻai e paʻa mau ana nā momona momona

Anter

• 1. Pōkole mea ʻai
• 2. Kekahi Mau ʻokoʻa o Microwavable Popcorn
• 3. Kekahi mau Māmina a me nā Aila Mea ʻai
• 4. Nā ʻAi ʻAi wikiwiki ʻia
• 5. Nā Mea Hana Bakery
• 6. ʻO nā mea hana waiū kope waiū ʻole
• 7. Nā Kumuwaiwai ʻē aʻe
• Ka Laina Lalo

ʻO nā momona trans kahi ʻano momona momona ʻole. ʻElua ʻano - nā momona trans kūlohelohe a me ka hana.

Hoʻokumu ʻia nā momona trans trans natural e nā bacteria i loko o ka ʻōpū o nā bipi, hipa a me nā kao. ʻO kēia mau momona trans 3-7% o ka nui o nā momona i nā huahana waiū, e like me ka waiū a me ka tī, 3-10% i ka pipi a me ka hipa a me 0-2% wale nō i ka moa a me ka puaʻa (, 2).

Ma ka ʻaoʻao ʻē aʻe, hana nui ʻia nā momona trans transaksyon i ka wā hydrogenation, kahi hana e hoʻohui ʻia ai ka hydrogen i ka aila mea kanu e hana i kahi huahana semi-solid i kapa ʻia he aila hydrogenated hapa.

Ua hoʻopili nā noiʻi i ka ʻai ʻana o nā momona trans i nā maʻi puʻuwai, ka mumū, ke kiʻekiʻe "maikaʻi" LDL kolesterol a hoʻohaʻahaʻa "maikaʻi" i nā kiʻekiʻe HDL kolesterol (,,,).

ʻOiai ka palena o nā hōʻike, ʻike ʻia nā momona trans kūlohelohe me ka liʻiliʻi o ka pōʻino ma mua o nā mea hana (,, 9).

ʻOiai ua hoʻomaka ka pāpā ʻana o ka FDA o nā momona trans ma Iune 18, 2018, nā huahana i hana ʻia ma mua o ka hiki ke hoʻokaʻawale ʻia kēia lā a hiki i Ianuali 2020, a i ʻole ma kekahi mau hihia 2021 ().

Hoʻohui ʻia, ʻai ʻia nā meaʻai ma lalo o ka 0.5 mau kolamu o nā momona trans no kēlā me kēia lawelawe i kapa ʻia me ka loaʻa ʻana o ka 0 gram o nā trans trans ().

No laila, ʻoiai e hoʻemi ana nā ʻoihana meaʻai i ka ʻikepili momona trans o kā lākou huahana, aia kekahi mau meaʻai i loko o nā momona trans transaksyon. I mea e hōʻemi ai i kāu lawe ʻana, ʻoi aku ka maikaʻi e heluhelu pono i nā papa inoa mea hoʻohui a kaupalena ʻia i kāu lawe ʻana i nā huahana i helu ʻia ma lalo ().

Eia nā meaʻai 7 i loaʻa mau nā momona trans trans.

1. Pōkole mea ʻai

ʻO ka pōkole kekahi ʻano momona i paʻa i ka mahana o ka lumi. Hoʻohana pinepine ʻia i ka kuke ʻana a me ka hoʻomoʻa ʻana.

Ua hoʻokumu ʻia ka hoʻopōkole ʻana i nā mea kanu i ka makahiki mua o ka makahiki 1900 ma ke ʻano he koho ʻemi no ka waiūpaka a hana ʻia ia mai ka aila mea kanu hydrogenated hapa.

He mea kaulana ia no ka hoʻomoʻa ʻana ma muli o ka momona o ka momona, kahi e hana ai i ka pā momona a me flakier ma mua o nā pōkole ʻē aʻe e like me ka lī a me ka waiūpaka.

I nā makahiki i hala iho nei, ua hoʻemi nā hui he nui i ka nui o ka aila hydrogenated hapa i kā lākou pōkole - e hana ana i kekahi o nā pōkole trans-fat-free.

Eia nō naʻe, hiki i ka paʻakikī ke haʻi inā kūʻokoʻa ka hoʻopōkole ʻana i nā momona trans, no ka mea ua ʻae ʻia nā ʻoihana e helu i ka 0 gram o ka trans trans inā aia ka huahana ma lalo o 0.5 gram no kēlā me kēia lawelawe ().

I ʻike ai inā loaʻa ka momona trans i ka hoʻopōkole ʻana, e heluhelu i ka papa inoa o nā mea hoʻohui. Inā komo i loko me ka aila mea kanu hydrogenated hapa, a laila aia nā momona trans pū kekahi.

Hōʻuluʻulu Manaʻo ʻO ka hoʻopōkole ʻana i ka mea kanu i hana ʻia mai ka aila hydrogenated ʻāpana i haku ʻia ma ke ʻano he wahi hakahaka no ka waiūpaka. Eia nō naʻe, ma muli o ka momona momona trans, ʻo ka hapa nui o nā mea hana i kēia manawa ua hoʻemi a hoʻopau loa paha i nā momona trans.

2. Kekahi Mau ʻokoʻa o Microwavable Popcorn

ʻO ka popcorn air-popped kahi meaʻai māmā a maikaʻi hoʻi. Piha ia i ka fiber akā haʻahaʻa i ka momona a me nā calorie.

Eia nō naʻe, kekahi mau ʻano o nā micropavable popcorn harbor trans momona.

Ua hoʻohana kahiko nā ʻoihana meaʻai i ka aila hydrogenated hapa i loko o kā lākou popcorn microwavable ma muli o ke kiʻekiʻe o ka hoʻoheheʻe, kahi e paʻa ai ka aila a hiki i ka microwaved ka ʻeke popcorn.

ʻIke ʻia - ma muli o nā ʻike olakino olakino o trans fat - ua hoʻololi nā hui he nui i ka aila trans-momona i nā makahiki i hala iho nei.

Inā makemake ʻoe i nā ʻano microwavable, koho i nā māka a me nā ʻono ʻaʻole i piha ka aila hydrogenated hapa. ʻOkoʻa, e hana i kāu popcorn ponoʻī ma ka stovetop a i ʻole i ka popper ea - maʻalahi a maʻalahi hoʻi ia.

Hōʻuluʻulu Manaʻo ʻO ka Popcorn kahi meaʻai māmā a maikaʻi. Eia nō naʻe, paʻa kekahi mau ʻano o ka microbable popcorn i nā momona trans. I mea e hōʻalo ai i nā momona trans, e hōʻole i ka popcorn i kūʻai ʻia i ka hale kūʻai i hana ʻia me ka aila mea kanu hydrogenated hapa - a i ʻole e hana i kāu ponoʻī.

3. Kekahi mau Māmina a me nā Aila Mea ʻai

Loaʻa paha i kekahi aila mea kanu i nā momona trans, keu hoʻi inā hydrogenated nā aila.

I ka paʻa ʻana o ka hydrogenation i ka aila, hoʻohana lōʻihi ʻia kēia mau aila hydrogenated ʻāpana e hana margarine. No laila, ʻo ka hapa nui o nā margarine ma ka mākeke i kiʻekiʻe i nā trans trans.

ʻO ka mea pōmaikaʻi, loaʻa nui ka margarine trans-fat-free i ka pau ʻana o kēia mau aila.

Eia nō naʻe, e noʻonoʻo i kekahi mau aila mea kanu non-hydrogenated i loko o nā momona trans.

ʻElua mau noiʻi i nānā ʻia i nā aila mea kanu - e like me canola, soybean a me ka palaoa - ua ʻike ʻia he 0.4-4.2% o ka huina momona o nā momona trans (13, 14).

E hoʻoliʻiliʻi i ka ʻai momona trans mai ka margarine a me nā aila mea kanu, pale i nā huahana i piha i nā aila hydrogenated a i ʻole koho i nā aila olakino e like me ka nui o ka aila ʻoliva a i ʻole ka aila niu.

Hōʻuluʻulu Manaʻo Loaʻa nā aila hydrogenated ʻāpana i nā momona trans. I mea e hōʻemi ai i kāu lawe ʻana i ka momona trans, pale i nā aila mea kanu a me nā margarine e papa inoa ʻia i ka aila hydrogenated ma ka papa inoa mea hoʻohana - a i ʻole hoʻohana i nā momona kuke ʻē aʻe, e like me ka waiūpaka, aila ʻoliva aila niu paha.

4. Nā ʻAi ʻAi wikiwiki ʻia

Ke ʻai nei i ka hele, e hoʻomanaʻo e lurk paha nā trans trans i kekahi mau koho i lawe ʻia.

ʻO nā meaʻai wikiwiki i kālua ʻia, e like me ka moa moa, nā iʻa i hahau ʻia, nā hamburger, nā kīʻaha Farani a me nā noodles i kālua ʻia, hiki ke hoʻopaʻa i nā kiʻekiʻe kiʻekiʻe o ka momona trans.

Hiki ke hele mai nā momona trans i kēia mau meaʻai mai kekahi mau kumuwaiwai.

ʻO ka mea mua, nā hale ʻaina a me nā kaulahao lawe i nā mea kanu i nā mea kanu i loko o ka aila mea kanu, a hiki ke loaʻa nā momona trans e komo i loko o ka meaʻai (13, 14).

Eia kekahi, ʻo nā mahana kuke kiʻekiʻe i hoʻohana ʻia i ka wā o ka palai hiki ke hoʻoliʻiliʻi iki ka momona momona o ka aila. Hoʻonui ka mea momona trans i kēlā me kēia manawa ke hoʻohana hou ʻia ka aila like no ka palai ʻana (, 16).

Hiki iā ia ke paʻakikī e hōʻole i nā momona trans mai nā meaʻai palai, no laila ʻoi aku ka maikaʻi o kou kaupalena ʻana i kāu lawe ʻana i ka meaʻai palai.

Hōʻuluʻulu Manaʻo Hoʻomoʻa pinepine ʻia nā meaʻai i kālua ʻia, e like me nā french fries a me nā hamburger, i loko o nā aila mea kanu, kahi e komo ai nā momona trans. Eia kekahi, hoʻonui ka nui o ka momona trans i kēlā me kēia manawa ke hoʻohana hou ʻia ka aila.

5. Nā Mea Hana Bakery

Hana pinepine ʻia nā huahana bakery, e like me nā muffins, nā pōpō, nā pāpaʻa a me nā donut, me ka hoʻopōkole ʻana i ka mea kanu a margarine paha.

Kōkua ka hoʻopōkole ʻana i ka mea kanu i ka palaoa palaki. ʻOi aku ka liʻiliʻi a ʻoi aku ka lōʻihi o ke ola ma mua o ka waiū a me ka hinu.

A hiki i kēia manawa, ua hoʻopokole ʻia ka mea kanu a me ka margarine mai nā aila hydrogenated hapa. No kēia kumu, he mea maʻa mau nā mea i hoʻomoʻa ʻia i kumu momona o trans trans.

I kēia lā, ke hoʻoliʻiliʻi nā mea hana i ka momona trans i kā lākou pōkole a me margarine, ua like ka hōʻole ʻana o ka nui o nā momona trans i hoʻomoʻa ʻia ().

Eia nō naʻe, ʻaʻole hiki iā ʻoe ke kuhi he manuahi nā mea ʻai i hoʻomoʻa ʻia mai ka trans trans. He mea nui e heluhelu i nā lepili kahi hiki a pale i nā pāhaina i loaʻa nā aila hydrogenated hapa.

ʻOi aku ka maikaʻi, e hana i kāu meaʻai i kālua ʻia i ka home i hiki iā ʻoe ke kaohi i nā mea hoʻohui.

Hōʻuluʻulu Manaʻo Hana pinepine ʻia nā huahana bakery mai ka hoʻopōkole ʻana i ka mea kanu a me ka margarine, i kiʻekiʻe ma mua o nā momona trans. ʻO ka hapa nui o nā ʻoihana i hoʻemi i ka ʻikepili momona trans i kēia mau huahana, a laila e emi ana ka momona trans i nā mea i hoʻomoʻa ʻia.

6. ʻO nā mea hana waiū kope waiū ʻole

Hoʻohana ʻia nā mea kope kope ʻole waiū, i ʻike ʻia he whiteners kope, i mea pani no ka waiū a me ka holika i ke kope, tī a me nā mea inu wela.

ʻO nā mea hana nui i ka nui o nā kalima kope ʻole ka waiū a me ka aila.

ʻO ka hapa nui o nā mea hana waiū waiū ʻole i hana maʻamau ʻia mai ka aila hydrogenated hapa i mea e hoʻonui ai i ke ola a hāʻawi i kahi kūlike cream. Eia nō naʻe, ua hoʻoliʻiliʻi ka nui o nā lama i ka ʻikepili momona trans i nā makahiki i hala iho nei (17).

I loko nō o kēia, aia kekahi mau kalima i kekahi aila hydrogenated hapa.

Inā papa inoa kāu mea hana waiū waiū ʻole i kēia mea hoʻohui, hūnā paha ia i nā liʻiliʻi o nā momona trans - ʻoiai inā hoʻolaha ʻia ʻo ia ʻo "trans-fat-free" a i ʻole haʻi ʻia he 0 gram o ka trans trans ma ka lepili.

I mea e hōʻalo ai i ka momona trans mai kēia huahana, koho i nā ʻano waiū ʻole me ka hapa ʻole o ka aila hydrogenated a i ʻole ka hoʻohana ʻana i nā koho ʻē aʻe, e like me ka waiū holoʻokoʻa, holika a i ʻole hapa a hapa paha, inā ʻaʻole ʻoe e kaohi loa i ka waiū.

Hōʻuluʻulu Manaʻo Hiki i nā kalima waiū waiū ʻole ke pani i ka waiū a i ʻole ka waiū i nā mea inu wela. A hiki i kēia manawa, ua hana ʻia ka hapa nui mai ka aila hydrogenated hapa, akā hana ʻia nā mea he nui me nā aila olakino olakino.

7. Nā Kumuwaiwai ʻē aʻe

Hiki ke ʻike ʻia nā momona trans ma nā liʻiliʻi o ke ʻano o nā meaʻai ʻē aʻe, e like me:

• ʻO kaʻuala a me nā ʻoka palaoa: ʻOiai ʻo ka hapa nui o kaʻuala a me nā palaoa kānana i kēia manawa me ka momona trans, he mea nui e heluhelu i nā papa inoa mea hoʻohui - no ka mea aia kekahi mau momona i nā trans trans i ke ʻano o ka ʻaila hydrogenated hapa.
• ʻO nā pai meaʻai a me nā lola sausage: Aia kekahi i nā momona trans i ka pala. Loaʻa kēia i ke kū ʻana o kahi aila hydrogenated hapa, kahi e hoʻopuka ai i kahi pulu palupalu. E nānā no kēia mea hana ma ka lepili.
• Pie ʻoluʻolu: E like me nā pai ʻai a me nā lola sausage, hiki i nā pai ʻono ke loaʻa i ka momona trans ma muli o ke kū ʻana o kahi aila hydrogenated hapa i ka pā. E heluhelu i nā lepili a i ʻole ka hoʻāʻo ʻana e hana i kāu pā pie ponoʻī.
• Pizza: Hiki ke loaʻa nā momona trans i kekahi mau momi o ka palaoa pizza ma muli o ka aila hydrogenated hapa. E mālama i kahi nānā no kēia mea hana, keu hoʻi i nā pizza paʻahau.
• Pahu hau: ʻO ka hau hau i hana ʻia i ke kō, ka wai a me ka aila. Ma muli o ka loaʻa ʻana o kahi aila hydrogenated hapa i kekahi mau lama, he mea nui e heluhelu i nā papa inoa mea hoʻohui - ʻoiai inā ʻōlelo ka lepili he 0 gram o nā momona trans.
• Mau māwae: ʻOiai ka nui o nā momona trans i hāʻule e 80% ma waena o 2007 a me 2011, loaʻa kekahi mau momona i nā momona trans - no laila uku ia e heluhelu i ka lepili ().

Hōʻuluʻulu Manaʻo E makaʻala i nā momona trans ma kekahi o nā ʻāpana o nā ʻuala, nā pōpō, nā pai, pizza a me ka hau hau. ʻOiai inā papa inoa kahi huahana i ka 0 gram o ka trans trans ma ka lepili, e nānā i nā papa inoa no nā aila hydrogenated hapa.

Ka Laina Lalo

ʻO nā momona trans kahi ʻano momona momona e pili pū ana me nā hopena olakino maikaʻi ʻole.

Hana ʻia ka momona trans artific i ka hydrogenation, kahi e hoʻololi ai i nā aila mea kanu wai i loko o ka aila hydrogenated hapa-paʻa. Hiki ke loaʻa kūlohelohe ka trans trans i kaʻiʻo a me ka waiū.

ʻOiai ua hōʻole ka nui o nā momona trans i ka meaʻai i nā makahiki i hala iho nei, a ua hoʻomaka ka pāpā ʻana o ka FDA o nā momona trans i ka mahina ʻo Iune 2018, loaʻa mau lākou i kekahi mau huahana, e like me nā meaʻai palai a hoʻomoʻa ʻia a me nā mea kope kope ʻole ʻole. i kekahi mau hoʻokuʻu i ka pāpā.

I mea e hōʻemi ai i kāu lawe ʻana, e ʻike pono e heluhelu i nā lepili a nānā i nā papa inoa no nā aila hydrogenated hapa - ke kūʻai aku i kekahi o nā meaʻai i luna.

I ka hopena o ka lā, ʻo ke ala ʻoi loa e pale aku ai i nā momona trans ʻo ka kaupalena ʻana i kāu lawe ʻana i ka meaʻai wikiwiki i hoʻomoʻa ʻia. Ma kahi o, ʻai i ka papaʻai olakino momona i nā hua, nā mea kanu, nā kīʻaha āpau, nā momona momona a me nā protein momona.