Fat-cutarwa ko fa'ida?
Abincinmu shine cakuda sunadarai, mai da carbohydrates tare da ƙarin abubuwa masu mahimmanci da bitamin. Shin ya kamata mu yi watsi da waɗannan abubuwan da suke mana illa ga jiki, kamar mai, in ji masaninmu na abinci mai gina jiki Oleg Vladimirov.
Fats yana kawo mafi yawan adadin kuzari a jiki, don haka likitoci galibi suna ba da shawara don rage yawan abinci mai mai don kiyaye nauyi na yau da kullun, har ma da mafi kyawu a ba shi gaba ɗaya! Koyaya, ba duk mai mai cutarwa bane, akwai kuma waɗanda ake kira masu amfani. Lafiyayyun kitsen lafiya sun kasu kashi uku: wadatacce, polyunsaturated da monounsaturated with hydrogen atoms.
Cats mai tsanani
Cikakkun kitse a dakin da zafin jiki ya fi yawa, tushen su shine kayan dabba (naman sa, kayan kiwo mai kitse), da kuma mai na wurare masu zafi (kwakwa, dabino), wadanda galibi ana amfani da su a masana'antar abinci saboda arha da iyawar su. lalacewa na dogon lokaci, amma amfanin su ga jiki yana da tambaya.
Monounsaturated fats
Fat ɗin da ba su cika ba sau da yawa suna yin ruwa a cikin zafin jiki, kuma galibi ana yin su da abin da ake kira hydrogenation don taurare. Kayayyakin da aka samu (margarine, yada) sun fi kitse masu illa, kuma suna dauke da sinadarin trans-fatty acid, wadanda ke kara hadarin kamuwa da cututtukan zuciya, cututtukan zuciya da jijiyoyin jini, da cututtukan daji, da cutar Alzheimer, kuma suna iya haifar da rashin haihuwa.
Tushen kitse mai guda ɗaya shine man canola da man goro, da kuma zaitun da man gyada. Babban kayansu masu amfani shine daidaita ma'auni na mummunan cholesterol mai kyau, yayin da suke kiyaye matakin al'ada na jimlar cholesterol.
Fats masu launin fata
Polyunsaturated fats sun kasu kashi uku, wanda ake kira Omega 3, 6, da 9. Dukkanin su suna kawo amfani mai yawa ga jiki, musamman, yana rage kumburi na kullum da kuma inganta ƙwayar nama. Polyunsaturated fats wajibi ne ga mutum mai lafiya a cikin adadin 5 zuwa 10 g kowace rana, babban tushen su shine mai kayan lambu daga kwayoyi, da kifi mai kitse. Kifin ya kamata ya zama na ruwa, kama a cikin ruwan sanyi na arewa, kuma kada ku bar kifin gwangwani a cikin mai - za su kuma amfana da jiki.
A bayyane yake cewa kitse, wanda mutane da yawa ke la'akari da asalin duk matsalolin su, a zahiri suna da kyawawan abubuwa masu amfani, saboda haka, duk da yawan abun cikin su na caloric, yana da haɗari don ware su daga abincin. Abinci mai gina jiki ya zama ya banbanta yadda ya kamata - don ci gaban al'ada da aikin jikinmu suna buƙatar cikakken ɗimbin abubuwan gina jiki. Kuna iya kawar da yawan adadin kuzari ta hanyar haɓaka yawan kuzarin jiki, akwai wadatattun hanyoyin yin wannan: zaku iya rage yanayin zafin jiki ta hanyar buɗewa kawai, misali taga, ko zaku iya ƙoƙari kuma daga ƙarshe ku isa gidan motsa jiki ! Wannan, kuma ba ƙin yarda da ƙwayoyin mai ba, wanda zai amfani jiki da gaske.