Chocolate, ice cream, sandwich biscuits, chips, instant noodles, egg yolk pie, milk tea...
These foods that make you "love to mouth" hide a "black hand behind the scenes" - trans fatty acids.
Today, Zhimei will come to reveal the true face of the black hand!
Trans fatty acids have "two schools":
Harmless natural pie: mainly found in the fat tissue, milk and dairy products of ruminants (such as cattle and sheep), with very little content [1], eating some has almost no effect on the body;
Mafia man-made: Artificial, not good for the human body.
Trans fatty acids, if you are not careful in life, will eat them.
Mafia trans fatty acids come from two sources:
"Hydrogenated vegetable oil"
Vegetable oil is hydrohardened under pressure and catalyst action, referred to as hydrogenation, so that the food will be more crisp, delicious and easy to preserve.
However, in this process, the "black hand" trans fatty acids appear: the structure of a part of the unsaturated fatty acids in vegetable oils changes, from the cis of the natural structure to the trans.
All foods that contain "hydrogenated oils" contain trans fatty acids such as: margarine, margarine, coffee companion, etc.
Fry food at high temperatures
For example, trans fatty acids are produced by repeated use of oil at high temperature and frying, and the more times the oil used for frying is reused, the more trans fatty acids there are [2].
1
Look at the food ingredient list, don't be fooled by zero
Don't get excited when you see that the trans fatty acids on the nutrition facts list are 0!
0 does not mean nothing.
According to the national standard, the trans fatty acid content ≤ 0.3 g/100 g can be marked as 0 [3].
The following ingredients are displayed in the food ingredient list, all of which indicate that they may contain trans fatty acids, so be vigilant!
2
Look at the cooking method, frying need to be vigilant!
Trans fatty acids include not only foods that have been fried at high temperatures, such as fried rice cakes, fried chicken, etc., but also foods that are repeatedly fried in old oil, such as fritters, fried skewers, etc.
Excessive frying not only produces trans fatty acids, but may also produce a second class of carcinogens (which may be carcinogenic in animal experiments) - acrylamide [4].
Therefore, Zhimei recommends that you minimize the consumption of fast food, baked goods, fried foods and other foods with high trans fatty acid content.
When trans fatty acids enter the body, they attack the body's first line of defense, the cell membrane.
Because 75% of the substances in the human cell membrane are fat, trans fatty acids can dissolve into the cell membrane, but it will change the smoothness and hardness of normal cells, hindering the passage of nutrients through the cell membrane.
The body is fatigued by a lack of nutrients and energy [5].
In addition, trans fatty acids increase the level of low-density lipoprotein (bad cholesterol) in the body [6], reduce the content of high-density lipoprotein (good cholesterol), and excessive intake may also increase the risk of type 2 diabetes, coronary heart disease and so on.
Although trans fatty acids are notorious, they, like the natural school, can enter the human body through normal lipid metabolism routes [7], so it can also be used as an energy source to provide energy for the human body.
Zhimei also has uncontrollable times, understanding the harm of milk tea, cake, and fried chicken, but it is difficult to resist the temptation.
However, we must know that its contribution to the human body is far from offset by its harm to the human body.
After you stop eating, the metabolism of trans fatty acids in your tissues usually takes 4 to 8 weeks [2], and this time it is in your body.
Fortunately, trans fatty acids are not metabolized, but can still be remedied.
Here's how:
fortune! move!
Instead of lying down and regretting it, it is better to accelerate its metabolism, according to your own situation, 3-4 times a week jogging or brisk walking, 40 to 60 minutes each time, let your metabolic level up! up!
In short, a moment of happiness will have a long-term risk, do not wait until the body calls the police and then regret it.
Or as it is often said: keep your mouth shut, step out of your legs!
Eat less refined food, fried food, high-sweet food, the safe operation of the body is the foundation of our happy life.
Contributing Author
Wang Xinshi | Intermediate dietitian
Reviewer
Zhang Xinsheng | Chinese deputy chief physician of the Nutrition Department of the 301 Hospital of the General Hospital of the People's Liberation Army
bibliography
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[3] GB28050 General Rules for Nutrition Labeling of Prepackaged Foods
Qi Daisha,Li Shuyun,Zhang Qing. Effects of pomegranate peel alcohol extract on oxidation stability and acrylamide content of frying oil during deep frying of Fries[J]. Food Science: 1-11.
Xu Li. Hazards and control measures of trans fatty acids[J]. Science and Technology Information,2010,No.345(25):29.
[6] Brouwer IA, Wanders AJ, Katan MB. Effect of animal and industrial trans-fatty acids on HDL and LDL cholesterol levels in humans-a quantitative review [J]. PLoS One, 2010, 5(3): e9434.
Dong Xinwei. Dietary distribution and safety evaluation of trans fatty acids (1) distribution and metabolism[J]. Chinese Journal of Food Science,2004,(03):83-90.]
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