Fats suna "boye" a yawancin abinci. Amma shin ba a sami kitse “mai kyau” ba?
Ana iya samun kitse a cikin abinci da yawa - har ma a cikin masu lafiya. Mafi yawan kitse a cikin samfur, ƙara yawan adadin kuzarinsa, tunda mai shine tushen tushen adadin kuzari. Giram ɗaya na mai ya ƙunshi adadin kuzari 9 - sau biyu fiye da gram ɗaya na furotin ko carbohydrate (calories 4). Don haka, ƙara ko da ƙaramin adadin mai zuwa girke-girke na iya ƙara yawan adadin kuzari sosai.
A matsayinka na mai mulki, kitse daga tushen kayan lambu sun fi kitse daga tushen dabba. Fat ɗin kayan lambu, irin su mai a cikin zaitun, gyada, tsaba, flax, da avocado, sune tushen tushen bitamin E, phytochemicals (magungunan tsire-tsire masu kariya ko cututtuka), da mahimman fatty acid, waɗanda suka haɗa da omega-3 fatty acids kuma sune mai amfani ga zukata masu monounsaturated fats.
Babu shawarwari guda ɗaya don adadin kitsen kayan lambu don haɗawa a cikin abincin ku. A kowane hali, idan kun yi amfani da shi ko da mai kyau mai kyau, sakamakon zai zama adadin adadin kuzari da kuma karin grams na mai a jikin ku. Duk da yake mai yana inganta dandano na abinci, ba ya sa abinci ya zama mai gamsarwa. Wannan yana daya daga cikin illolin abinci mai mai. Yawancin abinci masu ƙarancin kalori, irin su hatsi da kayan marmari, suna cika jikin ku da kyau saboda suna cike da hadaddun carbohydrates da yawan fiber. Ta hanyar cin waɗannan abincin, mun koshi kafin mu sami lokaci don cinye yawancin adadin kuzari daga gare su.
Ka yi tunanin yadda kake ji lokacin da kake cin abinci na ice cream ko babban lemu. Wataƙila za ku ji daidai daidai, amma tare da orange, kuna samun ƙarancin adadin kuzari. Yana da kyawawa cewa kitsen kayan lambu ya zama kashi 10-30% na abincin yau da kullun. Idan kuna kallon nauyin ku, to, ba shakka, ƙananan mai, mafi kyau.
Akwai cikakkiyar kitse mara kyau?
Wani bangare na mai ba shi da lafiya ko kadan. Asalin asali an tsara shi don adana dogon lokaci, waɗannan man da aka sarrafa na musamman sun ƙunshi ƙwayoyin trans fats, abubuwan da aka sani don haɓaka matakan cholesterol da haɗarin cututtukan zuciya.
Babu wani matakin aminci na cin kitsen mai. Takaddun abinci suna nuna yawan fatun trans nawa samfurin ya ƙunshi. Kuna iya lura cewa ana samun su galibi a cikin abinci da aka sarrafa sosai kuma a yawancin nau'ikan margarine da kitse mai daɗi, kayan abinci waɗanda galibi ana amfani da su a girke-girke na pies, kukis, biredi, da sauransu.
Wadanne sinadirai ne ake buƙatar kulawa?
Wani sinadari mai yawan kalori wanda ba shi da fa'idar kiwon lafiya shine sukari. Kofi ɗaya na shayi mai zafi, alal misali, ba shi da kalori, amma ƙara cokali biyu na sukari kuma wannan kofin yana da adadin kuzari 30. Ta hanyar shan kofuna uku na shayi a rana, kuna cin karin adadin kuzari 90. Duk yadda kuke son kayan zaki - sukari, zuma, maple syrup ko syrup masara - yana da kyau a kiyaye yawan amfani da su, tunda kusan ba su ƙunshi abubuwan gina jiki ba.
An shawarci mutanen da ke cinye adadin kuzari 2000 a kowace rana su iyakance yawan sukarin su zuwa teaspoons 10 kowace rana. Wannan na iya zama kamar mai yawa, amma a zahiri kusan rabin adadin sukari ne da yawancin mutane ke cinyewa a halin yanzu.
Layin ƙasa: Gwada cin ɗanyen kitsen kayan lambu kawai, iyakance soyayyen abinci, da kuma guje wa ɗanɗano mai hydrogenated. Idan kuna kallon yawan adadin kuzarinku, yana da ma'ana don yanke ko da mai kayan lambu da ƙara sukari gwargwadon yiwuwa.