Mea moni e uiga i gaʻo trans

Trans gaʻo o se ituaiga o gaʻo taumafa. O gaʻo uma, o le trans fat e sili ona leaga mo lou soifua maloloina. O le tele o trans trans i lau taumafataga e faʻateleina ai lou ono maua i faʻamaʻi fatu ma isi faʻafitauli tau soifua maloloina.

E gaʻo gaʻo pe a liua suauʻu suavai i mea lololo, e pei o le faʻapuʻupuʻu poʻo le margarine. Trans gaʻo mafai ona maua i tele falai, "vave" afifi, pe gaosia meaai, aofia ai:

• Soʻo se mea falai ma palu
• Faʻapuʻupuʻu ma faʻapipiʻi makareti
• Keke, keke palu, pai, pai o pai, ma pinati

Meaʻai a meaola, pei o mumu mumu ma susu, e laititi le aofaʻi o gaʻo trans. Ae o le tele o gaʻo trans e aumai mai meaʻai gaosi.

E le manaʻomia pe aoga foi lou tino mai gaʻo lololo. O le 'aiina o gaʻo nei e faʻatele ai lou ono maua i faʻafitauli tau soifua maloloina.

Maʻi lamatiaga ole fatu faʻamaʻi:

• O gaʻo lololo e siitia ai lou LDL (leaga) cholesterol.
• Latou te tuʻuina foi i lalo lou HDL (lelei) cholesterol.
• Ole maualuga ole LDL faʻatasi ai ma le maualalo ole maualuga ole HDL e mafai ai ona faʻaputuputu le toto i ou alatoto (alatoto toto). Lenei faʻateleina lou tulaga lamatia mo fatu faʻamaʻi ma stroke.

Faʻatupulaia o le mamafa ma le maʻisuka:

• Tele meaʻai maualuga gaʻo e pei o mea tao tao ma falai meaʻai e tele gaʻo gaʻo.
• O le 'ai tele o gaʻo gaʻo e mafai ai ona faʻateleina lou pauna. E ono faʻateleina ai foʻi lou aʻafiaga o le maʻisuka ituaiga 2. Tumau i le maloloina maloloina mafai ona faʻaititia lou lamatiaga mo suka, fatu fatu, ma isi soifua maloloina faʻafitauli.

E le manaʻomia e lou tino le puta gaʻo. Ma e tatau la ona e 'ai i sina mea itiiti e mafai ai.

Nei o fautuaga mai le 2015-2020 Meaʻai Taʻiala mo Amerika ma le American Heart Association:

• Oe tatau ona sili atu ma le 25% i le 30% o au kalori i aso uma mai gaʻo.
• Oe tatau ona faʻatapulaʻa gaʻo lololo i lalo ifo o le 10% o au kalori i aso uma.
• Oe tatau ona faʻatapulaʻa trans fat i lalo ifo o le 1% o au kalori i aso uma. Mo se tasi ma le 2,000 kalori i le aso meaai, o lenei e tusa ma le 20 kalori poʻo le 2 kalama i le aso.

Meaʻai afifi uma e iai le igoa faʻapitoa e aofia ai mea lololo. Meaʻai e manaʻomia le faʻailogaina o gaʻo i luga o meaʻai ma nisi igoa faʻaopoopo. O le faitauina o faʻailoga meaʻai e mafai ona fesoasoani ia te oe e siaki ai pe fia le gaʻo trans e te 'ai.

• Siaki le aofaʻi gaʻo i le 1 tautua.
• Vaʻai totoʻa i le aofaʻi o trans trans i se tautua.
• Vaʻai mo le upu "vaega faʻasolosolo" i le lisi elemeni. O lona uiga o suauʻu ua liua i mausali ma gaʻo trans. E mafai e tagata gaosi ona faʻaalia le 0 kalama o le trans fat pe a fai e i lalo ifo o le 5 kalama i le tautua; masani ona laʻititi laititi le lapoʻa faʻaalia 0 kalama o trans gaʻo, ae atonu o loʻo iai pea iina. Afai e tele tautua i totonu o se afifi, ona mafai lea ona aofia i le ato atoa le tele kalama o le trans fat.
• A e suʻesuʻe trans gaʻo, ia mautinoa e te faitauina le aofai o tautua oe 'ai i le 1 nofoa.
• Ole tele o faleʻaiga meaʻai vave e faʻaaogaina suauʻu mausali mo le falai. E masani ona latou tuʻuina mai faʻamatalaga o meaʻai i luga o latou menusisi. Afai e te le vaʻaia o lafoina, fesili i lau 'auʻauna. Oe ono mafai ona maua i luga o le 'upega tafaʻilagi' upega tafaʻilagi.

Trans gaʻo o loʻo iloiloina mo latou soifua maloloina aʻafiaga. O loʻo galulue faʻapitoa e faʻatapulaʻa le aofaʻi o gaʻo lololo faʻaaogaina i afifi afifi ma faleʻaiga.

Trans gaʻo e maua i tele gaosi ma afifi meaai. Manatua o nei meaʻai e masani ona laʻititi i mea paleni ma e iai foʻi isi kalori mai le suka:

• Kuki, pai, keke, masi, keke suamalie, ma namati
• Areto ma masi
• Meaʻai aisa, e pei o 'aiga' aisa malulu, pizza, aisa kulimi, yogurt faʻaʻaisa, lulu susu, ma puding
• Meaʻai mama
• Meaai vave
• O gaʻo malo, e pei o le faapuupuuina ma le margarine
• Meaʻai kulimi leai se susu

E leʻo meaʻai afifi uma e iai gaʻo gaʻo. E faʻamoemoe ile mea na fai. O le mafuaaga lena e taua ai le faitau igoa.

E ui e lelei le togafitia o oe i mea suamalie ma isi meaʻai e tele gaʻo i se tasi taimi, e sili ai le aloese mai meaʻai ma gaʻo trans.

E mafai ona e tipiina le tele o gaʻo lololo e te 'ai e ala i le suia o meaʻai maloloina mo filifiliga le maloloina. Sui meaai maualuga i trans ma gaʻo gaʻo ma meaʻai e i ai polyunsaturated ma monounsaturated gaʻoa. Lenei auala e amata ai:

• Faʻaaoga le safflower poʻo le suauʻu olive nai lo le pata, faapuʻuina, ma isi gaʻo malo.
• Suia mai le margarine malo i le margarine vaivai.
• Fesili atu pe o le a le ituaiga o gaʻo meaʻai e kukaina pe a e 'aʻai i fafo i faleaiga.
• Aloese mai falai, afifiina, ma gaosi meaai.
• Sui aano o manufasi i moa leai ni paʻu poʻo iʻa i ni nai aso o le vaiaso.
• Sui le tusi atoa-gaʻo gaʻo i susu maualalo-gaʻo pe leai se gaʻo, yogurt, ma sisi.

Trans fatty acid; Suauʻu faʻamamaina hydrogenated (PHOs); Cholesterol - trans gaʻo; Hyperlipidemia - gaʻo trans; Atherosclerosis - gaʻo trans; Faʻaʻaʻa o alatoto - gaʻo trans; Hypercholesterolemia - gaʻo trans; Faamai o le alatoto toto - trans fat; Maʻi fatu - gaʻo trans; Faʻamaʻi o le alatoto lautele - gaʻo trans; PAD - trans gaʻo; Pa - trans gaʻo; CAD - trans gaʻo; Loto maloloina meaʻai - trans gaʻo

• Trans fatty acid

Hensrud DD, Heimburger DC. Nutrition's interface ma le soifua maloloina ma faʻamaʻi. I totonu: Goldman L, Schafer AI, eds. Faʻafomaʻi Goldman-Cecil. 26th lomiga. Filatelefia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Meaʻai paleni ma faʻamaʻi fatu ma faʻamaʻi. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: chap 49.

US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga; Taumafa ma Vailaau Faʻafoeina. Trans gaʻo. www.fda.gov/food/food-additives-petitions/trans-fat Faʻafouina ia Me 18, 2018. Avanoa ia Iulai 2, 2020.

US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga; US Matagaluega o Faʻatoʻaga. 2015 - 2020 Taʻiala Meaʻai mo Amerika. Lomiga lona 8. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Faʻafouina Tesema 2015. Avanoa ia Iulai 2, 2020.

• Meaʻai gaʻo
• Faʻafefea ona tuʻu i lalo Cholesterol ma Diet