John Myers
I-margarine okanye ibhotela - yintoni engcono? Kulo mbhalo, uya kufunda yonke into malunga ne-margarine: yiyiphi i-fat and oils eyenziwe ngayo, yiyiphi inzuzo yezempilo kunye nokungonakali kwayo, kunye nendlela onokubona ngayo i-margarine ephezulu.
Imajarini ayisoloko isekwe kwisityalo kuphela
Imajarini ithathwa ngabantu abaninzi njengesityalo esithatha indawo yebhotolo. Ngelixa ibhotolo iqulathe amanqatha obisi kuphela, imajarini inokuxutywa kunye ukusuka kwiintlobo ngeentlobo zamafutha kunye nezongezo, kwaye izithako akufuneki nokuba zisekelwe kwisityalo.
Ngoko ke kuyinto eqhelekileyo ukuba izithako zezilwanyana zicutshungulwe kwimajarini, umz. B. iimveliso ze-whey, i-lactose, okanye ubisi oluncitshisiweyo. Iincasa ezongeziweyo zinokuqulatha iinxalenye zobisi. Iintlobo zeMargarine ke ngoko aziyiyo ngokuzenzekelayo i-vegan, i-lactose-free, okanye i-protein-free. Ngoko ke kuyimfuneko ukujonga uluhlu lwezithako kuyo nayiphi na imeko.
Ngenxa yeengoma ezahlukeneyo, asikwazi ukungena kwipatheni ethile ye-fatty acid kunye neempawu zayo ze-margarine - ngokungafaniyo nebhotela. Imiphumo yempilo ke ngoko iyahluka kakhulu kwi-margarine ukuya kwi-margarine kwaye ixhomekeke kumafutha asetyenzisiweyo. Ngalo lonke ulwazi lwebhotolo, jonga icandelo loku-1 lothelekiso lwethu kwikhonkco lokuqala lebhotolo phezulu kweli candelo.
Thenga kuphela imajarini ukuba iintlobo zeoli kunye namafutha zichazwe
Imajarini eninzi iqulethe ezinye zezi oli zilandelayo: ioli yejongilanga, ioli yecanola, ioli yesundu, ioli yomnquma, ioli yeembotyi zesoya, ioli yamandongomane, ioli kajongilanga, ioli yombona, kunye/okanye ioli yekhokhonathi.
Kuyingozi kakhulu kubathengi ukuba uluhlu lwezithako zemajarini lufundeka kuphela: "Amafutha emifuno kunye namafutha". Ke awufumani nokuba ngawaphi amanqatha kunye neeoyile eziqulethwe kwaye ngenxa yoko awukwazi ukuqikelela ukuba yeyiphi i-acids enamafutha oyisebenzisayo nale mveliso kwaye yintoni umgangatho wemargarine. Sicebisa ngokubanzi ngokuchasene nemargarine enjalo.
Ngenye i-margarine, iioli eziqulethwe zichazwe kwipakethe, kodwa kungekhona kwimilinganiselo. Kubonakala ngathi oku kuluhlu lwezithako - usebenzisa i-Sanella njengomzekelo: "Amafutha emifuno kunye namafutha (isundu, i-rapeseed, i-sunflower ngokomlinganiselo oguquguqukayo)". Apha, kwakhona, umntu akanako ukuhlola umgangatho wamafutha emargarine.
Izithako kwi-margarine
Ukwakhiwa kwemajarini eqhelekileyo ayimemi kakhulu kwaye ihlala ivakala ngolu hlobo (okanye into efanayo):
"Ioli yemifuno, amafutha emifuno, amanzi okusela, imveliso ye-whey, ityuwa yetafile (0.3%), i-emulsifiers (i-lecithins, i-monoglycerides kunye ne-diglycerides ye-fatty acids), i-preservative (i-potassium sorbate), i-asidi (i-citric acid), i-flavoring, i-coloring (i-carotene) , iivithamini (i-vitamin A kunye ne-vitamin D).
Ekubeni abavelisi bemajarini befuna ukuthintela ibhotolo ekubeni nayo nayiphi na inzuzo ngaphezu kwemajarini, bongeza malunga nezixa ezifanayo zezondlo kwiiresiphi zabo zemajarini njengoko zifumaneka ngokwemvelo kwibhotolo (iivithamin A, D, no-E). Ivithamin K kuphela ayidityaniswanga.
Kuye kukhwankqiseke xa kuthe kwavela amanqatha aqinileyo okanye omelele kancinci kuluhlu lwezithako, umzekelo B.:
“I-61% yeoli kajongilanga, amanzi, i-13.5% ioli yesunflower ene-hydrogenated ngokupheleleyo, i-coconut fat, i-emulsifier: i-lecithins, i-mono- kunye ne-diglycerides ye-fatty acids; I-0.2% yetyuwa yetyuwa, i-flavour yendalo, i-acidifier: i-citric acid, i-vitamin D, umbala: i-carotene.
Nangona i-margarine enempilo ingenawo amafutha e-hydrogenated, ahluke kakhulu kwi-margarine eqhelekileyo. Okona kulungileyo, ivumba lendalo zidweliswe apho endaweni yevumba nje elimnandi. Ngapha koko, ityuwa, i-whey, kunye nezithinteli azikho. Yonke enye into idla ngokufana.
Ukuveliswa kweMargarine: Amafutha aneHydrojeni
Inkqubo yokuqina isetyenziswa kwimveliso yemajarini ukwenza ioyile yemifuno engamanzi iqine kwaye isasazeke lula. Ngelishwa, i-trans fatty acids enobungozi inokubumba ngexesha lokuqina. Olu luhlobo olukhethekileyo lwe-unsaturated fatty acid.
Nangona kunjalo, ngenxa yeenkqubo ezintsha zokuvelisa, amanqanaba e-trans fat kwimajarini yanamhlanje asezantsi kakhulu kunokuba ebenjalo ngaphambili. Imilinganiselo ye-15 ukuya kuma-25 ekhulwini yayiqhelekile. Namhlanje kuphakathi kwe-0 kunye nobuninzi beepesenti ze-2 - kuxhomekeke kumgangatho we-margarine.
Isincomo esiqhelekileyo kukuba umntu akafanele adle ngaphezu kwe-2 g ye-fat fat ngosuku - ngaphandle koko, ingozi yesifo senhliziyo iyanda. Abo bangadli iimveliso esele zenziwe njengamaqebengwane, iipastries, ukutya okuthosiweyo, i-confectionery, njl.njl baya kukwazi ukuthobela isincomo ngaphandle kweengxaki. Ngenxa yokuba amafutha afihliweyo afihliweyo kwiimveliso ezigqityiweyo ezikhankanyiweyo ziyingxaki enkulu kunezixa ezincinci ezikwi-spoonful yemihla ngemihla ye-margarine.
Ukongezelela, i-margarine ye-organic akufanele iqiniswe ngokusebenzisa iinkqubo zamakhemikhali, kodwa kuphela ngeenkqubo ezibandayo okanye ukongezwa kwamafutha aqinileyo. Umngcipheko wokuba i-trans fatty acids iya kufumana indlela yawo apha iphantsi ngokuhambelanayo.
Kwimeko nayiphi na into, qiniseka ukuba uthenga imajarini engenawo i-hydrogenated okanye i-hydrogenated fats. Isenokuqulatha i-trans fatty acids, kodwa ngamanani amancinci kuphela.
Ibhotolo ikwanawo namafutha
Ibhotela inokuthi iqulethe i-fatty acids - ngaphezu kwe-margarine: ibhotela ingaba ne-3 g trans fatty acids nge-100 g, i-margarine ngokuqhelekileyo ingaphantsi kwe-1 g nge-100 g.
Ngesahlulo semihla ngemihla se-15 ukuya kwi-30 g, yi-0.45 ukuya kwi-0.9 g kuphela yamafutha aguqulwayo onokuwafumana kwibhotolo kwaye malunga ne-0.15 ukuya kwi-0.3 g onokuyifumana kwimajarini.
Kubalulekile, nangona kunjalo, ukuba kukho iintlobo ezahlukeneyo zamafutha e-trans. Ezo zivela ngexesha lokucutshungulwa kwe-oyile yemifuno (ukuqina, ukucocwa, ukuvumba) kwaye ngaloo ndlela kunye nokuveliswa kwe-margarine kunye nezo zikhoyo ngokwemvelo kwibhotela. Ezi zokugqibela zenziwe ngexesha lokugaya kwi-rumen yeenkomo kwaye, ngenxa yokunyibilika kwamafutha, nazo ziphela ebisini kwaye ekugqibeleni kwibhotela.
Amafutha e-industrial trans anesakhiwo esahluke kakhulu kunye nesiphumo kunamafutha endalo. Oko kubizwa ngokuba yi-elaidic acid yeyona nto iphambili kwi-industrial trans fatty acids. Kuye kwatyholwa ngokunciphisa i-cholesterol ye-HDL kunye nokunyusa i-cholesterol ye-LDL (zombini ezo zibhekwa njengezempilo) kunye nokukhuthaza ukuphuhliswa kwesibindi esinamafutha.
Kwibhotolo, kwelinye icala, i-trans fatty acids ye-vaccenic acid kunye nodidi lwe-conjugated linoleic acid (CLA) kuthiwa ziphambili, ezingabonakali zineziphumo ezibi. Ngokuchasene noko: I-CLA kufuneka ikwazi ukunceda ukunciphisa umzimba. Kwaye sesona sizathu sokuba abantu abaninzi bafikelele kwimajarini.
I-margarine ayifanelekanga ukunciphisa umzimba
Ukulahlekelwa ubunzima kunye ne-margarine eqhelekileyo ayiyi kuphumelela, kuba iqulethe malunga nenani elifanayo leekhalori nge-100 g njengebhotela. Kuya kufuneka ukhethe imajarini enamafutha ancitshisiweyo. Ukubunjwa kwabo kunokugcina iikhalori, kodwa oku akwenzi ukuba i-margarine ibe nempilo okanye ixabiseke ngakumbi kwimbono yesondlo.
Njengoko ibhotela ephantsi, iyafana ne-margarine ephantsi kweekhalori: i-lighter, iqulethe amanzi amaninzi, kwaye i-emulsifiers, i-stabilizers, kunye ne-flavour iyadingeka.
Imajarini: Ngumthombo olungileyo weOmega-3 Fatty Acids?
Imargarine isoloko ibhengezwa njengetyebileyo kwi-omega-3 fatty acids. Jonga ngononophelo umxholo we-omega-3 kwaye uyibale ngokukhonza. Ngokuqhelekileyo, iphantsi kakhulu ukuba ibe nesiphumo esiluncedo.
Abanye abavelisi bemajarini babonisa umxholo kwimveliso okanye kwiwebhusayithi yabo, umz. B. Vitaquell kwi-omega-3 margarine yangaphakathi: "Isiphumo esihle sinokufezekiswa ngokuthathwa kwemihla ngemihla ye-0.25 g DHA. Inkonzo enye (10g) ibonelela nge-0.03g ye-DHA.” Ngoko unokubona ukuba kuya kufuneka utye ubuncinane i-80g yemajarini - isixa esiphezulu ngokungekho ngqiqweni - ukufumana naphina kufutshane ne-0.25g ye-DHA.
Kwakhona, qaphela ukuba iqulethe i-omega-3 fatty acids ye-short-chain (alpha-linolenic acid) okanye eneneni i-omega-3 fatty acids ene-long-chain (EPA kunye ne-DHA). Ungatya ezo zibotshelelwe ngamatyathanga amafutshane kumgangatho ophezulu kakhulu kwaye nakwizixa ezikhulu ngecephe eli-1 leoli ye-linseed okanye ioyile ye-hemp. Ungasebenzisa kwakhona i-oyile ye-rapeseed ekhitshini, equlethe i-omega-3 fatty acids eninzi.
Ukuba i-long-chain omega-3 fatty acids ibandakanyiwe, qiniseka ukuba inokuvela kwioli yeentlanzi, okubalulekileyo ukuba udla imifuno okanye i-vegan. I-long-chain omega-3 fatty acids nayo inokwenziwa kwi-algae. Emva koko ioli ye-algae ehambelanayo icutshungulwa kwi-margarine kwaye iphinda ibhengezwe njengenjalo.
Thenga imajarini - oko kuthembisa intengiso
Enye imajarini ipapashwa ngamagama afana ne "cholesterol-free", "gluten-free" kunye "ne-lactose-free". Kwelinye icala, imajarini inokuba ne-cholesterol kunye ne-lactose kuba, njengoko kuchaziwe ngasentla, zihlala ziqulethe izithako zezilwanyana.
Nangona kunjalo, xa imajarini esekwe kwizityalo ibhengezwa ngezi nkcazo, ivakala ingaqhelekanga. Ngenxa yokuba imajarini ekumgangatho ophezulu ngokwemvelo ayinayo icholesterol, igluten, kunye nelactose. Oku akunanjongo njengoko i-lettuce yentengiso nayo.
Ngoko ukuba umenzi-mveliso ufuna ukugxininisa umgangatho wemajarini yakhe aze asebenzise amabinzana afana nala akhankanyiweyo, ngoko ngokucacileyo akanakuchaza okungakumbi ngemajarini yakhe. Kuya kuba luncedo ngakumbi ukuya kuhlobo kunye nomgangatho wamafutha aqulethwe, i-trans fat content, i-omega-6-omega-3 ratio, okanye efanayo.
Ibango lentengiso: Yehlisa amanqanaba e-cholesterol
“Yehlisa i<em>cholesterol ngokusebenzayo” sesinye isilogeni. Yile ndlela i-becel pro-active ipapashwa ngayo - imajarini ngelishwa iqulethe kuphela "i-oyile yemifuno kunye namafutha", ngaphandle kokuba umthengi aziswe ukuba yeyiphi ioli kunye namafutha abandakanyekayo. Izityalo ezongeziweyo ze-sterols kuthiwa zinegalelo kwisiphumo sokunciphisa i-cholesterol.
Ezi zizinto zezityalo zesibini eziqulethwe ngokwemvelo kwioli yemifuno okanye i-oilseeds. Iisterol zemifuno nazo zongezwa kwi-becel margarine. Oku kungenxa yokuba i-sterols zezityalo zinxulumene ne-cholesterol kwaye ke ngoko zikhuphisana ne-cholesterol yokufunxa.
Ngale ndlela, akukho cholesterol ingako efunxayo ekutyeni (umzekelo, ukuba utya iqanda eline-becel margarine), ethi ithobe kancinci inqanaba le-cholesterol.
Kodwa oko kusebenza kuphela nje ukuba utya imajarini ehambelana nayo. Ukuba uyayeka ukutya ngenye imini okanye utye imajarini encinci, icholesterol yakho iya kunyuka kwakhona. Kufuneka kwakhona utye isixa esifanelekileyo semajarini - 30 g yonke imihla - ukuze ufumane isiphumo esihle.
Kwangaxeshanye, umntu kufuneka abe noloyiko lokuba i-sterols yesityalo ineziphumo ebezingalindelekanga ezingathandekiyo: Kuthiwa zikhuthaza iidiphozithi kwimithambo yegazi, nto leyo eya kuthi ingayilungeli intliziyo kwaphela-kwaye yiloo nto kanye umntu efuna ukwenza oko. yitya imajarini yokwehlisa icholesterol.
Ibango lentengiso: Isityebi kwiiasidi ezinamafutha angaxutywanga
Ukuba imajarini ithi "isityebi kwi-unsaturated fatty acids", oku akusiyo isibonakaliso esihle. Indlu yowiso-mthetho iye yalawula ngokuthe ngqo ukuba olu hlobo lwentengiso lunokusetyenziswa nini, oko kukuthi ukuba luqulethe ubuncinane i-30 ekhulwini ye-linoleic acid.
Nangona kunjalo, i-linoleic acid ayisiyiyo i-asidi enamafutha ofuna ukuyidla kakhulu. Ngokuchasene noko: Ukuze ufezekise umlinganiselo we-omega-6-omega-3 efanelekileyo, umntu kufuneka anciphise ngokuchanekileyo i-linoleic acid ekutyeni.
Ukutshintshela ibhotolo kwimajarini?
Ukuba awufuni ukutya ibhotolo ngenxa yezizathu zokuziphatha, ngokuqinisekileyo ungatshintshela kwimajarini, kodwa mhlawumbi ayiyi kukwenza ube sempilweni. Oku kuboniswe kwakhona ngophando olupapashwe yiYunivesithi yaseNorth Carolina Health Care kwi-2016.
Abaphandi babika ukuba ukusetyenziswa kweoli yemifuno ecebileyo kwi-linoleic acid ayibonakali ukunciphisa umngcipheko we-cardiovascular risk, njengoko kukholelwa amashumi eminyaka. Umngcipheko wokufa ngaphambi kwexesha nawo awuzange unciphe ukuba umntu ukhetha ukusebenzisa ioli ene-linoleic acid ekhitshini. Nangona kunjalo, amanqanaba e-cholesterol awela ngoncedo lweoyile - isalathiso esinomdla sokuba amanqanaba e-cholesterol aphantsi akunyanzelekanga ukuba achaphazele umngcipheko wentliziyo.
Ukwenza izinto zibe zibi nakakhulu, abaphandi bafumanisa ukuba i-linoleic acid-oyile ecebileyo inokuba yingozi ngakumbi kwimpilo yentliziyo kunamanye amafutha. Njengoko sele sichaze amaxesha amaninzi, i-linoleic acid inokuba nefuthe lokuvuvukala. Oko kukuthi, xa usebenzisa ii-omega-6 acids ezininzi kunye nee-omega-3 fatty acids ezimbalwa ngexesha elinye. Umlinganiselo ofanelekileyo uphakathi kwe-4:1 kunye ne-6:1 (Omega 6:Omega 3).
I-oyile ezityebileyo kwi-linoleic acid ziquka ioli yejongilanga, i-safflower oil, i-corn oil, i-oyile yembewu yethanga, kunye ne-grapeseed oil. Kukwakho nodidi lweoyile kajongilanga etyebileyo kwi oleic acid (high-oleic sunflower oil), edla ngokusetyenziswa njengeoyile yokuqhotsa kuba ioleic acid inokufudunyezwa kakuhle. Ioli ye-sunflower enjalo iqulethe i-linoleic acid encinci kuphela, ngoko ayiyiyo yeoli ecebileyo kwi-linoleic acid.
Iinzuzo ezicingelwayo zemajarini
Masishwankathele: Imajarini kuthiwa ingcono kunebhotolo kwaye ke isoloko ibhekiswa kumajelo eendaba okanye kwiingxelo zovavanyo “njengexabiso lesondlo, umz. ngenxa yokwakheka kakuhle kweasidi enamafutha” kuba:
- ayina cholesterol
- iqulethe amafutha amancinci
- inamafutha amancinci kunebhotolo
- ingasasazwa ibanda
- Ingagcinwa iinyanga (ibhotolo kuphela malunga neeveki ezi-4)
Noko ke, ngoku uyazi ukuba iimpawu ezine zokuqala aziyongenelo. Amafutha angaxutywanga akanampilo kunamafutha ahluthayo, amafutha ahluthayo awayongozi kwaye i-cholesterol ayidibanisi nesifo.
Enyanisweni, i-trans fat content ye-margarine ihlala iphantsi kunebhotela, kodwa i-fat fat kwi-margarine yesakhiwo esahlukileyo kunye nomgangatho kunezo zebhotela. Amafutha e-Butter trans ayindalo kwaye kuthiwa anezibonelelo zempilo. Amafutha eTrans kwi-margarine, kwelinye icala, ayisiphumo sokucutshungulwa kwamashishini. Baneempawu eziyingozi kuphela.
Iindidi ezininzi zemajarini zisasazwa ngokufaka izinto zokuthambisa, kwaye iivithamini ezongeziweyo ziyimvelaphi yokwenziwa.
Yile nto ikhangeleka ngayo imajarini ekhuthazwayo
Imajarini ecetyiswayo esuka kwivenkile enkulu, kwivenkile ethengisa izinto eziphilayo, okanye kwivenkile yokutya okunempilo kuya kufuneka ihlangabezane nezi ngongoma zilandelayo:
Kufuneka yenziwe kwioli ye-rapeseed kwaye kungekhona ioli ye-sunflower ngenxa ye-omega-6-omega-3 ratio engcono kunye nomxholo ophezulu we-monounsaturated fatty acids. (Ngaphandle: ukuba ioli kajongilanga incinci kuphela, iyanyamezeleka, umz. kwiBio-Alsan).
·Ngokunqwenelekayo, akufuneki iqulathe ioli yesundu – ukuba injalo, bekungafanelanga ukuba igawulwe kumahlathi ashinyeneyo, ngoko ke kufuneka ivele kulimo oluzinzileyo lwendalo.
· Ijusi yomnqatha kufuneka ifakwe endaweni ye-synthetic beta carotene.
·Eyona nto i-emulsifier kuphela kufuneka ibe yi-lecithin kajongilanga engenabungozi.
· Izithako zezilwanyana, ityuwa, izithinteli, kunye neziqholo ezifakwayo kufuneka zingabikho kwaphela.
• Ukuqina akufuneki kwenzeke ngexesha lemveliso ukuze kungabikho i-trans fatty acids inokukhula (ukuqina kunokuqatshelwa ngenqaku: “kunamafutha aqinileyo/aqiniswe kancinci”).
·Izithako kufuneka zivele kulimo olulawulwayo.
