Har zuwa kwanan nan, ingantaccen abinci mai gina jiki ya bar kusan babu wata dama ga mai - wannan macronutrients, "abokin" sunadaran sunadarai da carbohydrates, ya sami makomar wanda aka watsar. Duk da haka, a cikin 'yan shekarun nan yanayin ya canza sosai. Muna gaya muku inda tsoron mai a cikin abinci ke fitowa da kuma dalilin da ya sa lokacin yin bankwana da wannan tsoro.
Zai zama kuskure don yin imani cewa an rarraba kitsen koyaushe a matsayin samfurin cutarwa - akasin haka, na dogon lokaci yana da daraja don ƙimar abinci mai gina jiki, ikon yin dumi, ba da makamashi da kuma sanya abinci mai dadi. Halin ya fara canzawa cikin sauri a ƙarshen 1970s da farkon 1980s, lokacin da dacewa, ingantaccen abinci mai gina jiki da sha'awar salon rayuwa gabaɗaya ya shigo cikin salon. An dora laifin kitse a kan kusan rabin dukkan matsalolin dan Adam kuma kusan an fitar da su gaba daya daga cin abinci mai kyau.
Mafarin wannan zalunci shine sanannen "Nazarin Kasashe Bakwai", wanda farfesa na Amurka Ansel Keys ya buga. Keys ya bayar da hujjar cewa cin abinci mai yawan gaske yana kara barazanar kamuwa da cututtukan zuciya, tun da a al'adance kasashen da ke cin abinci mai kitse da kayan dabbobi sun fi mutuwa sakamakon bugun zuciya da bugun jini. A cikin ƙasashe inda aka fi son carbohydrate da abinci na shuka, mutane kaɗan ne ke fuskantar waɗannan matsalolin kiwon lafiya.
Duk da cewa an sami kura-kurai da yawa a cikin binciken Keys (ban da haka, kawai ya yi watsi da ƙasashen da ba su dace da littafinsa na "anti-fat") ba, aikinsa ya yi tasiri sosai ga ci gaban masana'antar abinci da kuma tsarin kula da lafiya a Amurka da sauran kasashe. An buga binciken a cikin 1970, kuma a cikin 1980s, kusan dukkanin duniya sun fara jin tsoron mai.
Don sa samfurin ya sayar da kyau, ya isa ya sanya lakabin "kyauta" a kan lakabin - kuma ga masu siye ya fara zama "mafi amfani". Ba a taɓa samun kowa ba cewa yana da wuya a cire mai daga samfur ba tare da yin hadaya da ɗanɗano ba - gabaɗaya abinci mara kitse ya zama ɗan ɗanɗano kaɗan fiye da kwali. Abin da ya sa ake ƙara sitaci, sukari da sauran abubuwan ƙari ga duk "lafiya" ƙananan yogurts, gurasar burodi da sauran samfurori waɗanda ke inganta yanayin su da dandano.
A ƙarshen 1990s, ya bayyana a fili cewa wani abu ya ɓace: sun ci ƙasa da ƙima, kuma suna da yawa marasa lafiya tare da cututtuka na zuciya da jijiyoyin jini, kiba, nau'in ciwon sukari na II da cutar Alzheimer, kuma, wanda ya kasance mai ban tsoro, ba kawai ba. manya, amma har da yara. An sake yin nazari sosai kan binciken Keys, duk ƙirƙira da magudin gaskiya sun fito fili. Har ila yau, ya bayyana cewa da yawa daga cikin binciken da ke nuna kyama ga mai a matsayin ma'adinan ma'adinai mai haɗari, masana'antun abinci ne suka dauki nauyin su, musamman kamfanonin sukari da soda.
Ba zai zama rashin adalci ba a ce kwata-kwata duk masana sun haɗu kan kitse - ko da a lokacin kololuwar "zazzabin anti-mai", da yawa sun yi ƙoƙarin isar da mahimmancin mai ga lafiya. Koyaya, adadin da aka ɗauka ya isa an sake duba shi.
Fat shine ɗan takara mai aiki a yawancin matakai a cikin jikinmu.
A cikin shekarun da suka gabata, ya bayyana a fili cewa lipids suna taka muhimmiyar rawa wajen aiki na tsarin endocrin - alal misali, samar da hormones na jima'i kusan ya dogara da mai. Kwayoyin cutar sankara da lafiyar mitochondria, waɗanda ke da alhakin samar da makamashi a cikin sel, suma sun dogara kai tsaye akan lipids.
Kwakwalwarmu ta ƙunshi kusan 60% mai - a cikin al'ummar kimiyya akwai ra'ayi cewa kitse ne ya sa mu wayo a cikin tsarin juyin halitta. Gabaɗaya, mai shine ɗan takara mai aiki a yawancin matakai a cikin jikinmu. Ba abin mamaki ba ne cewa ta hanyar cire shi daga abinci, ɗan adam ya sami matsaloli masu yawa. A yau, masana abinci mai gina jiki da sauran masana sun ce abincin mai lafiya zai iya kuma ya kamata ya ƙunshi kusan 30-35% na ingantaccen kitse mai kyau. Yana da amfani, saboda ba duk kitse ba daidai suke da kyau ga lafiya ba.
Margarine kuma mai kitse ne, amma fa'idodinsa, in faɗi shi a hankali, suna da shakku sosai - abin da ake kira hydrogenated ko trans fats ba su ƙunshi fatty acid ɗin da ake buƙata don jiki ba, amma a maimakon haka ya rushe metabolism a ciki da tsakanin sel, “mannewa. up" cell membranes. Alas, masana'antun abinci suna cin zarafin irin wannan nau'in kitse na musamman, saboda yana ba ku damar adana samfurin a kan shiryayye a cikin ainihin siffarsa ya fi tsayi. Ana samun Margarine da sauran kitse mai yawa a cikin fiye da kashi 85% na abinci da aka sarrafa, kayan zaki da sauran abinci da masana'antu ke samarwa, da kuma kusan dukkanin abinci mai sauri.
Daga cikin kitse na halitta, kuma, komai ba shi da sauƙi. Omega 3, 6 da 9 muhimman acid fatty acid, masu mahimmanci ga lafiya, suna cikin su a cikin ma'auni daban-daban da ragi. Jikinmu yana iya samar da Omega-9 da kansa, kuma yana karɓar acid 3 da 6 daga abinci. A lokaci guda, Omega-6 yana da alhakin kunna kumburi, kuma 3, akasin haka, yana yaƙi da kumburi.
Tsarin kumburi yana da nisa daga ko da yaushe mummunan - hanya ce ta magance wasu cututtuka, amma idan wannan tsari ya zama na yau da kullum, matsalolin kiwon lafiya ba za a iya kauce masa ba. Sabili da haka, rabon waɗannan acid ɗin dole ne ya zama daidai - daidai, yana da kusan 1: 4. A cikin abincin yau da kullun na mutum na zamani, ya bambanta - 1:30, kuma a wasu ƙasashe ma mafi girma, har zuwa 1:80.
Lokacin zabar man kayan lambu, yana da mahimmanci a kula da hanyar samarwa.
Don haka, hello, allergies, amosanin gabbai, cututtuka na tsarin zuciya da jijiyoyin jini, exacerbation na autoimmune cututtuka, ci gaban dementia da sauran degenerative cututtuka na kwakwalwa. A wasu lokuta, hatta matsalolin tunani, gami da bacin rai, suna da alaƙa da rashin mai da rashin daidaituwar fatty acid a cikin jiki.
Ana samun Omega-6 da yawa a cikin samfuran zamani, don haka kada ku damu da isasshen adadinsa. Masana sun ba da shawarar mayar da hankali kan omega-3s da zabar mai da abinci mai arziki a cikin wannan fatty acid: kifin kifi da caviar kifi, avocados, tsaba na kabewa da 'ya'yan chia, man zaitun da kwakwa, ganye da ƙwai, goro da man goro (musamman almonds). . , hazelnuts da macadamia).
Amma sunflower, masara da rapeseed mai - mafi mashahuri a cikin masana'antar abinci - suna da wadata a cikin omega-6 kawai kuma suna ba da gudummawa ga ci gaban matakai na kumburi. Lokacin zabar man kayan lambu, lallai ya kamata ku kula da hanyar samar da shi: mafi kyawun zaɓi shine farkon man fetur mai sanyi.
Cikakkun kitse na halitta, waɗanda ke da wadatar naman sa, rago da naman alade, man shanu da man kwakwa, qwai da kayayyakin kiwo, har yanzu ana zazzafar muhawara. Matsayin hukuma game da cutar da su ga lafiya da kuma musamman ga tsarin zuciya da jijiyoyin jini yana ƙara ƙaryata shi ta sabon binciken. Duk da haka, kusan kowa yana tabbatar da cutarwar yawan kitse, ciki har da masu ƙoshin abinci, muddin dai abincin yana da adadin adadin kuzari, musamman masu sauƙi.
Yayin da kuke ƙara kitse mai lafiya a cikin abincinku, yakamata ku kalli nauyin carbohydrate ɗin ku, fifita hatsi da kayan lambu gabaɗaya da guje wa sukari, gami da waɗanda aka ɗauka lafiya (kamar maple syrup ko zuma).
A bayyane yake cewa muhawara game da fa'ida da cutarwar kitse mai yawa za ta girgiza al'ummar kimiyya na dogon lokaci - an dade ana watsi da wannan ma'adinan da kuma haifar da tsoro. Duk da haka, hatta ƙwararrun masana masu ra'ayin mazan jiya sun yarda cewa mai yana da mahimmanci kuma ya zama dole, kuma barin kashi uku na adadin kuzari na yau da kullun zuwa gare shi ba mummunan ra'ayi ba ne. Bugu da ƙari, yana daidaita daidai kuma yana sa kowane tasa ya fi ɗanɗano.