fats

Fats ne kwayoyin mahadi da suka ƙunshi glycerol esters, fatty acids da kuma abubuwa masu tasiri sosai. Fats da abubuwa masu kama da kitse ana nuna su ta hanyar jumla - lipids.

A cikin jikin mutum, yawancin lipids sun tattara a cikin nama na subcutaneous da adipose tissue. Ana samun waɗannan mahadi a cikin ƙwayoyin tsoka, hanta, da kwakwalwa. A cikin tsire-tsire, ana iya samun kitse a cikin 'ya'yan itatuwa da tsaba. A cikin duniyar shuka, abin da ake kira nau'in mai sun fi cika da lipids.

Matsalolin kalmomi

Kuna iya magana game da muhimmiyar rawar da kitse ke cikin jikin ɗan adam na dogon lokaci da yawa, musamman tunda akwai abubuwa da yawa waɗanda ba a san su ba kuma masu ban sha'awa. Amma da farko, yana da mahimmanci a fahimci kalmomi don kada a ruɗe.

Lipid shine babban lokaci. Suna nuna abu tare da kwayoyin mai-mai narkewa. A taƙaice, duk mai, fatty acids, bitamin mai-mai narkewa da phospholipids a cikin membranes tantanin halitta sune lipids.

Fatty acids sune tubalan ginin jiki. Suna adana makamashi, wanda jiki ke jujjuyawa zuwa mai idan an buƙata.

Triglycerides sune lipids tare da tsarin fatty acid uku da kwayoyin glycerol. Dukkan triglycerides sun kasu kashi 2: cikakken (wanda aka samo a cikin nama da kayan kiwo) da acid unsaturated (wanda aka samo a cikin abincin shuka). Daga mahangar jiki, kitsen da ke ƙarƙashin fata shima triglycerides ne.

Sterol (ko sterol) rukuni ne na masu amfani da steroid wanda ke aiki akan ka'idar hormones. A cikin jiki suna taka rawar tsarin tsarin sel (akwai a cikin membrane). Kasance cikin metabolism, yana shafar matakan cholesterol: sterols shuka suna toshe sha na "mummunan" cholesterol a cikin hanji.

Phospholipids - suna da matsayi na tsari a cikin jiki. Tantanin halitta yana kunshe da phospholipids. Ayyukan duk sel ya dogara da su. Yawancin phospholipids ana samun su a cikin membranes na hanta, kwakwalwa da ƙwayoyin zuciya. Su ne wani muhimmin kashi na kubu na jijiyoyi, suna da hannu a cikin coagulation jini da farfadowa na nama.

Matsayin sinadarai da halittu

Da yake magana game da rawar lipids ga rayayyun kwayoyin halitta, da farko yana da mahimmanci a lura cewa lipids wani ɓangare ne na sel na kusan kowane nau'in kyallen takarda, kuma tare da carbohydrates suna ba da aiki mai mahimmanci da makamashi metabolism. Bugu da ƙari, tarawa a cikin sassan subcutaneous da kuma kewaye da gabobin (a cikin ma'auni) suna haifar da matashin kariya: suna ba da kariya daga lalacewar injiniya, suna ba da kariya ta thermal.

Kwayoyin nama na adipose wani tafki ne na abubuwan gina jiki waɗanda ke haifar da tanadin makamashi na jiki. Af, hadawan abu da iskar shaka na 1 gram na mai ba jiki 9 kilocalories. Don kwatantawa: lokacin da ake yin oxidizing irin wannan adadin sunadarai ko carbohydrates, ana samar da adadin kuzari 4 kawai na makamashi.

Lipids na halitta sun fi nau'ikan fatty acid iri 60 tare da kaddarorin daban-daban. Fatty acid molecule wani nau'i ne na musamman na atom ɗin carbon da ke da alaƙa da ke kewaye da atom ɗin hydrogen. Abubuwan kitse sun dogara da tsayinsa. Da tsayin sarkar, yawancin kitse suna samuwa. Mai ruwa yana da tsarin kwayoyin halitta tare da gajerun igiyoyin atom.

Har ila yau, wurin narkewar kitse ya dogara da kwayoyin halitta: yawan nauyin kwayoyin halitta, mafi wuyar narkewar mai, kuma mafi muni ya narke, yana da wuyar jiki don narkewa.

Dangane da ingancin assimilation, fats sun kasu kashi uku. Wakilan na farko suna ɗaukar jiki ta 97-98%. Suna narke a yanayin zafi ƙasa da digiri 36,6. Idan narkewa yana buƙatar digiri 37 da sama, irin waɗannan kitse suna tunawa a cikin adadin 90%. Kuma kashi 70-80% ne kawai za su iya daidaitawa idan abun yana buƙatar akalla digiri 50-60 don narkewa.

Rarraba kitse na halitta

Tatsuniya:

• man shanu, madara mai madara;
• nama, man alade, kitsen dabba;
• dabino, kwakwa da man koko.

Fat mara nauyi:

1. Maɗaukaki:
   • man zaitun;
   • man gyada;
   • avocado;
   • zaituni;
   • naman kaji.
2. Polyunsaturated:
   • kifi mai kitse, man kifi;
   • linseed, rapeseed, sunflower, masara, auduga, man waken soya;
   • mai daga ƙwayar alkama, goro;
   • kwayoyi da tsaba.

Bambance-bambancen kitse mai cike da kitse da ba shi da tushe yana cikin tsarin sinadarai, sabili da haka, ayyukansu ma sun bambanta.

Cikakkun kitse ba su da fa'ida ga jiki kamar kitsen da ba su da yawa. Suna da mummunar tasiri akan metabolism na lipid, aiki na hanta kuma, kamar yadda masu gina jiki suka yi imani, sune dalilin atherosclerosis.

Ana samun mafi girman taro na kitse marasa ƙarfi a cikin mai. Mafi ban mamaki a cikin sinadarai da kaddarorin halittu su ne polyunsaturated fatty acids. Su ne abubuwa masu mahimmanci ga jiki kuma an haɗa su cikin jerin abubuwan da ba dole ba ne ga mutane. Wani suna shine bitamin F, amma a gaskiya, kaddarorin kitse sun bambanta da ainihin bitamin. Ya ƙunshi duk mahimman gabobin: a cikin kwakwalwa, zuciya, hanta, gabobin haihuwa. Babban abun ciki na polyunsaturated fatty acids a cikin amfrayo, jikin jariri da kuma cikin abun da ke cikin madara nono an kuma tabbatar da shi. Mafi cikakken bitamin F shine man kifi.

Matsayin kitse mai yawa

Ayyuka na polyunsaturated fats:

• yana taimakawa wajen fitar da cholesterol daga jiki, wanda ke taimakawa rage saurin canje-canjen atherosclerotic;
• sanya ganuwar tasoshin jini su zama na roba kuma su rage karfin su;
• taimakawa wajen rigakafin ischemia;
• ƙarfafa ayyukan kariya na jiki, samar da juriya ga cututtuka daban-daban da radiation ionizing.

Rashin ƙarancin kitse na polyunsaturated yana ɗaya daga cikin abubuwan da ke haifar da thrombosis na jijiyoyin jini.

Dangane da abun ciki na polyunsaturated fatty acids, lipids sun kasu kashi 3:

1. Tare da high bioactivity. Abubuwan da ke cikin polyunsaturated acid a cikinsu shine 50-80%. Ya isa ya cinye 20 g na mai don samar da jiki tare da abubuwan da ake bukata. Sources: kayan lambu mai (masara, linseed, sunflower, hemp, waken soya, auduga).
2. Tare da matsakaici bioactivity. Abubuwan da ke cikin polyunsaturated acid yana ƙasa da 50%. Bukatun yau da kullun yana kunshe da 50 g na man alade, Goose ko mai kaza.
3. Tare da ƙananan bioactivity. Wannan man shanu ne da kowane irin kitsen madara, naman sa da kitsen naman naman. Ba za su iya ba wa jiki ƙa'idar da ake buƙata ta polyunsaturated fatty acids ba.

Triglycerides, phospholipids da sterols

Ana iya raba duk mai da ke cikin jiki zuwa rukuni 3:

• triglycerides;
• phospholipid;
• sterols.

Kusan 100% na kitsen da ke cikin jikin mutum yana cikin nau'in triglycerides, 95% na kitse na abinci kuma ana adana su a cikin wannan tsarin.

Triglyceride wani abu ne wanda kwayar halittarsa ​​ta ƙunshi fatty acid 3 da kwayoyin glycerin 1. Dangane da kasancewar ko rashi na hydrogen atom a cikin abun da ke ciki, triglycerides sun cika, monounsaturated da polyunsaturated.

Babban aiki a cikin jiki shine samar da makamashi. Ana adana su a cikin nama mai adipose, amma wasu triglycerides suna cikin sel. Yawan adadin irin wannan nau'in lipid a cikin sel yana haifar da haɓakar kiba. Yawan triglycerides a cikin kyallen hanta yana cike da lalacewa mai kitse na gabobin, kuma babban abun ciki a cikin tsokar tsoka yana haɓaka haɓakar ciwon sukari na 2.

Phospholipids suna cikin kawai 5% na samfuran abinci. Suna iya narke cikin ruwa da mai. Saboda wannan dukiya, suna iya motsawa cikin sauƙi ta cikin membranes tantanin halitta. Mafi shahararren phospholipid shine lecithin, wanda ake samu a cikin hanta, ƙwai, gyada, ƙwayar alkama, da waken soya.

Phospholipids wajibi ne don jiki don kula da aikin membranes cell. Cin zarafi a cikin tsarin su yana haifar da cutar hanta, cin zarafi na coagulation na jini, hanta, cututtukan zuciya da jijiyoyin jini.

Sterols rukuni ne na abubuwa waɗanda suka haɗa da cholesterol (mai girma da ƙananan lipoproteins mai yawa), testosterone, cortisol, da bitamin D.

A cikin rukunin lipids, akwai mahimman fatty acid guda 2 ga jikin ɗan adam, waɗanda ba zai iya samarwa da kansa ba. Waɗannan su ne linoleic da linolenic acid.

Linoleic an fi saninsa da Omega-6 fatty acid, kuma linolenic acid ana kiransa omega-3 acid. Nemo su mafi kyau a cikin tsaba, kwayoyi, kifin ruwa mai mai.

cholesterol

Cholesterol wani muhimmin sashi ne na mafi yawan kyallen jikin mutum. Yana shiga cikin ƙirƙirar sabbin ƙwayoyin sel, hormones, membranes na intercellular, a cikin ɗaukar bitamin, kuma yana tara kuzari. Amma ana kiyaye tasirin cholesterol mai amfani kawai muddin abun ciki bai wuce iyakokin da aka halatta ba (200-250 mg ko 5,0 mmol / l). Wucewa mai nuna alama yana ƙara haɗarin haɓaka haɗarin cututtukan zuciya, yana kawar da atherosclerosis.

Duk cholesterol a cikin jiki yana samar da rukuni uku:

• high yawa lipoproteins ("mai kyau" cholesterol);
• low yawa lipoproteins ("mummunan" cholesterol);
• low yawa lipoproteins (mara kyau sakamako).

“Bad” sterol barbashi suna samuwa ne daga kitsen da ake samu ta hanyar cin man shanu mai yawa, nama mai yawan gaske, yolks kwai da madara gabaɗaya.

Kowace rana, jiki yana samar da a cikin 1 g na cholesterol. Kuma kusan dukkanin (0,8 g) an haɗa su a cikin hanta, da 0,2 g - a cikin wasu sel. Bugu da kari, wani rabin gram na cholesterol yana fitowa daga abinci. Wannan kashi ne da aka karɓa daga waje cewa yana da mahimmanci a gwada daidaitawa.

Yadda za a daidaita cholesterol?

Ba shi da wahala a cire ma'aunin cholesterol idan kun san ka'idodin ilimin abinci. Ga wasu shawarwari don kiyaye ku lafiya.

1. Yi watsi da kitse na dabi'ar dabba.
2. Don ware daga menu soyayyen jita-jita da soyayyen faransa.
3. Kada ku ci yolks fiye da 3 a mako.
4. Ba da fifiko ga nama mai raɗaɗi.
5. Rage yawan shan madara mai mai.
6. Ya kamata a yi kashi biyu bisa uku na abincin yau da kullun daga abincin shuka mai cike da fiber.
7. A sha koren shayi da yawa.
8. Gabatar da polyunsaturated fats a cikin abinci.
9. Yi amfani da nicotinic acid, calcium, bitamin E da C.
10. Ku ci sabobin juices (beetroot, kokwamba, karas, apple, kabeji, orange, seleri).
11. Gabatar da abinci mai arziki a cikin phytosterols (shuka sterols wanda ke sarrafa matakan cholesterol) a cikin abinci: ƙwayar alkama, ƙwayar shinkafar daji, tsaba sesame, sunflower da kabewa tsaba, pistachios, flaxseeds, almonds, Pine kwayoyi, walnuts, avocados, man zaitun.

Koyo, rabawa

Masanan halittu sun gudanar da gwaje-gwaje da yawa kafin su fahimci ka'idar hadewar kitse ta jiki. A cikin 1960s, Robert Wolpenheim da Fred Matson daga Procter-and-Gamble sun ƙaddara cewa kitse a cikin ƙwayar gastrointestinal ba sa cika ruwa. Wato, a ƙarƙashin rinjayar ruwa, ƙwayoyin triglyceride biyu kawai sun rabu, na uku ya kasance ba canzawa.

Na farko, wani enzyme da ke cikin miya yana aiki akan mai. A mataki na gaba, an haɗa wani enzyme da pancreas ya samar a cikin aikin. Bayan sarrafawa sau biyu, ana jigilar kitse cikin yanki zuwa ƙananan hanji. Kuma abin da ke da ban sha'awa: sassan lipids ba sa shiga cikin hanji ba bisa ka'ida ba, amma bayan siginar daidai cewa ƙananan hanji "aika" zuwa ciki.

Halittu ta haifar da tsarin narkewar ɗan adam ta yadda abinci mai kitse ba zai shiga cikin hanji ba har sai ya aiwatar da sashin da ya gabata. Wannan yana bayyana jin daɗin cikawa da "cikakken ciki" da aka share bayan cin abinci, musamman abinci mai yawan kalori. Yadda hanji ke watsa waɗannan sigina masu wayo zuwa ciki, masana ilimin halitta ba su iya yin bayani ba tukuna. Amma gaskiyar ta kasance.

Bile acid da bile acid suna taimakawa jiki don sarrafa mai. Suna rushe lipids zuwa ƙananan ƙwayoyin cuta, waɗanda enzyme lipase ya sake shafa su. Bayan hydrolysis na ƙarshe, an kafa monoglycerides da fatty acid a cikin jiki. Suna wucewa ta bangon ƙwayoyin hanji kuma sun riga sun kasance a cikin wani nau'i mai sabuntawa (a cikin nau'i na ɗigon kitse mai rufi da furotin) suna shiga cikin jini don jigilar su cikin jiki.

Jinin ya ƙunshi adadi mai yawa na lipids na nau'ikan iri daban-daban. Jikewar kitsen jini yana canzawa tsawon rayuwa. Wannan yana rinjayar yanayin abinci mai gina jiki, shekaru, yanayin jiki, matakan hormonal. Ƙara yawan adadin mai mai tsaka tsaki yana nuna cewa jiki baya amfani da lipids daga abinci yadda ya kamata.

Wasu dalilai na ƙara yawan lipids na jini:

• yunwa;
• ciwon sukari;
• m hepatitis;
• exudative diathesis;
• pancreatitis;
• cholecystitis;
• nephrosis.

Ana lura da hyperlipidemia (ƙara cikin matakin mai) tare da maye, rashin aikin hanta.

Tsarin metabolism na mai a cikin jikin mutum kai tsaye ya dogara da metabolism na carbohydrates. A cikin yanayin cin abinci na yau da kullun na abinci mai kalori (mai wadatar carbohydrates) ba tare da kashe kuzarin da ake buƙata ba, joules ɗin da aka samu daga carbohydrates suna canzawa zuwa mai. Yaki da kiba na abinci shine rage yawan adadin kuzari na abinci. A cikin menu, mayar da hankali kan sunadarai, fats, bitamin da kwayoyin acid.

Kiba na pathological sakamakon rikice-rikice na hanyoyin neurohumoral na tsari na carbohydrate da mai metabolism. Yawan tarin lipids a cikin sel da kyallen takarda suna gudana zuwa cikin dystrophy.

Fats a cikin abinci

Masanan halittu sun ce: kusan kashi ɗaya cikin biyar na adadin kuzari da ake buƙata don samar da makamashi, ya kamata mutum ya karɓa a cikin kuɗin mai. Ana ƙayyadadden buƙatun yau da kullun tare da la'akari da sigogi da yawa:

• shekaru;
• salon rayuwa;
• halin lafiya.

Mutanen da ke jagorantar rayuwa mai aiki, shiga cikin wasanni (musamman masu sana'a) suna buƙatar abinci tare da abun ciki mai kalori mai yawa. Tsofaffi, marasa aiki, tare da dabi'ar yin kiba yakamata ya yanke adadin kuzari.

Don kiwon lafiya, yana da mahimmanci a yi la'akari ba kawai adadin mai a cikin abincin ba, har ma da rabo tsakanin amfani da nau'in lipids daban-daban. Kuma ku tuna wasu shawarwarin masana abinci mai gina jiki:

• cikakken acid yana lalata metabolism mai, lafiyar hanta, yana haɓaka haɗarin atherosclerosis;
• polyunsaturated fatty acid yana daidaita tafiyar matakai na rayuwa, cire "mummunan" cholesterol daga jiki;
• cin zarafi na kitse marasa abinci (manyan kayan lambu) yana haifar da tashin hankali na gastrointestinal tract, samuwar duwatsu a cikin bile ducts.

Da kyau, abincin "mai" ya ƙunshi 40% mai kayan lambu da 60% kitsen dabbobi. A cikin tsufa, yawan ƙwayar kayan lambu ya kamata ya karu.

Rabon fatty acid a cikin abinci:

• monounsaturated - 50% na duk mai;
• polyunsaturated - 25%;
• cikakken - 25%.

Fat-fat-fat ɗin da ba a cika ba da aka fassara ta hanyar wucin gadi zuwa cikakke. Ana amfani dashi a masana'antar abinci (miya, mayonnaise, kayan zaki), kodayake masana abinci mai gina jiki sun hana su amfani da shi sosai. Fat ɗin da suka yi zafi mai tsanani da oxidation (chips, soyayyen faransa, donuts, belyashes, da abinci mai soyayyen) suma suna cutar da jiki.

Mai cutarwa:

• cikakken mai;
• low kuma sosai low yawa cholesterol;
• kayan maye.

Yawan "mummunan" lipids yana haifar da:

• kiba;
• ciwon sukari;
• cututtuka na zuciya da jijiyoyin jini.

Cikakkun kitse suna da tsari mafi sauƙi na ƙwayoyin cuta kuma suna cutar da jikin ɗan adam, saboda suna ba da gudummawa ga ci gaban plaque da toshewar hanyoyin jini.

Misalai na samfuran da ke ɗauke da kitse:

• margarine;
• kitsen dabba (koda, fari akan nama, ciki, man shanu);
• kwakwa da man dabino;
• nama mai;
• kiwo;
• abinci mai sauri;
• kayan zaki.

Amma game da nama da kayan kiwo, jiki yana buƙatar wannan abincin, amma zaɓin ƙananan mai ya kamata a fi dacewa.

Mafi girman adadin kitsen da ake cinyewa, shine mafi girman matakin cholesterol a cikin jini. Cholesterol yana samuwa ne a cikin kyallen jikin hanta kuma jiki yana buƙata a adadi mai yawa. Yin wuce gona da iri yana haifar da haɓaka cututtukan zuciya da matsalolin jijiyoyin jini.

Trans fats su ne mai mai ruwa da aka canza ta hanyar wucin gadi zuwa tsari mai ƙarfi (margarine, mai dafa abinci). Ayyukansu na dafa abinci shine tsawaita rayuwar samfuran lalacewa. An samo shi a cikin abinci tare da babban glycemic index.

Fats lafiya

Kitse masu lafiya iri biyu ne na lipids marasa lafiya: monounsaturated (omega-2) da polyunsaturated (omega-9, omega-3).

Omega-9, ko oleic acid, yana ba da gudummawa ga al'ada ta al'ada na matakai masu mahimmanci a cikin jiki. Tare da rashinsa, ƙwayoyin sel suna raunana, ma'aunin metabolism yana damuwa. Ana samunsa da yawa a cikin man zaitun.

Abubuwan da ke da amfani na Omega-9:

• yana da kaddarorin immunostimulating;
• yana hana samuwar ciwace-ciwacen daji a cikin nono mace;
• yana rage haɗarin kamuwa da ciwon sukari, cututtukan zuciya;
• yana daidaita matakan cholesterol;
• yana inganta kariya daga ƙwayoyin cuta da mura;
• yana kawar da maƙarƙashiya, yana daidaita tsarin narkewa;
• yana inganta ƙwaƙwalwar ajiya;
• yana kawar da bakin ciki;
• yana inganta yanayin fata, kusoshi, gashi;
• yana ba da makamashi.

Omega-3

Omega-3 yana taka muhimmiyar rawa a rayuwa, amma jiki ba ya samar da shi da kansa. Yana shafar aikin kwakwalwa, zuciya, gabobin jiki, yana kara kaifin gani da rage cholesterol. Yana da tasirin anti-mai kumburi da kaddarorin antioxidant masu ƙarfi.

Akwai irin waɗannan samfuran:

• kifi;
• sesame, man zaitun;
• goro;
• flaxseeds.

Abubuwan da ke da amfani na Omega-3:

• yana hanzarta metabolism;
• yana ƙara ƙarfin hali;
• yana kunna kwakwalwa;
• inganta yanayi;
• alhakin lafiyar fata;
• yana inganta asarar nauyi;
• yana daidaita ma'aunin hormonal.

Mata masu juna biyu da mutanen da ke da babban haɗarin kamuwa da cutar kansa ya kamata su ci abinci mai arzikin omega-3 acid. Yana da wani ɓangare na farfadowa na farfadowa bayan ciwon zuciya, cututtuka na jini a cikin kwakwalwa, karaya, cututtuka na autoimmune. Ana amfani dashi a cikin kayan kwalliya.

Omega-6

Ana samun Omega-6 a cikin sunflower, masara, mai waken soya, ƙwayar alkama, ƙwayar kabewa, tsaba poppy, tsaba sunflower, walnuts. Rashin isashen adadin yana haifar da raunin ƙwaƙwalwa, hawan jini, yawan mura, cututtukan fata, gajiya mai tsanani.

Ana buƙatar jikin ɗan adam don rage ƙwayar cholesterol, hanawa da kuma magance cututtukan arthritis, yana kare zaruruwan jijiyoyi daga lalacewa (musamman a cikin ciwon sukari), kuma yana sauƙaƙawa mata daga ciwo na premenstrual. Idan ba tare da Omega-6 ba, jiki ba zai iya samar da prostaglandin Е1 ba, wanda ke kare kariya daga tsufa, allergies da ci gaban cututtukan zuciya.

Masu gina jiki suna ba da shawarar yin amfani da Omega-3 da Omega-6 daga 1: 1 zuwa 1: 4 - waɗannan rabbai sun fi dacewa ga jiki.

Yadda ake cin abinci mai arzikin mai: tukwici

1. Bar trans fat.
2. Rage adadin kitsen mai.
3. Ba da fifiko ga kitse daga samfuran halitta.
4. Man da ba a tsaftacewa da ɗanyen mai sun dace kawai don shirya abincin da aka shirya.
5. Kitsen dabba sun dace da soya.
6. Ajiye mai a wuri mai duhu a cikin kwantena da aka rufe.
7. Ku ci kifi na ruwa da man linseed akai-akai - mai arzikin mai omega-Xnumx.
8. Raba kitsen kayan lambu da dabbobi - 1: 2, a cikin tsufa - 2: 1.
9. Cholesterol a cikin abinci bai wuce 300 MG kowace rana ba.
10. Matsakaicin cikakken kitse zuwa monounsaturated da polyunsaturated - 3: 4: 3.
11. Fat a cikin abincin yau da kullun bai kamata ya wuce kashi uku na adadin adadin kuzari ba.
12. Zaɓi tushen cikakken kitse daga yankakken nama mai girman dabino da samfuran madara gabaɗaya.
13. Don kawar da kitse mai yawa lokacin yin gasa nama, yi amfani da gasassun.
14. Maimakon tsiran alade ba da fifiko ga nono kaza da turkey.
15. Ba za ku iya watsi da kiwo gaba ɗaya ba - waɗannan samfuran suna da mahimmanci ga jiki, gami da sarrafa nauyi. Amma fifiko ya fi kyau a ba da abinci tare da ƙananan abun ciki.
16. A karkashin yanayi na al'ada, rabon sunadarai, mai da carbohydrates a cikin abinci yakamata ya dace da rabo na 10: 12: 46.
17. Yawancin abincin da aka yiwa lakabin "kyauta mai mai" ko "ƙananan mai" suna da adadi mai yawa na carbohydrates.
18. Karanta alamun samfur. Yi hankali da abincin da ke ɗauke da dabino ko mai hydrogenated.

Bukatun yau da kullum

Ga mutanen da ke jagorantar rayuwa mai aiki, yakamata a rage yawan amfani da mai zuwa 25% na jimlar caloric yau da kullun. Don gano ƙimar kitse a cikin gram, zaku iya amfani da dabarar:

Jimlar Fat (g) = (Jimlar Calories x 30%): 9

Idan babu lokacin da za a damu da warware matsalolin ilimin lissafi, to, zaku iya amfani da wata dabara mai sauƙi:

1,3 x nauyin ku = cin mai kullum.

Mafi kyawun tushen tushen mai lafiya:

• kwayoyi: walnuts, almonds, pistachios;
• kifi: kifi, tuna, mackerel, kifi, herring;
• abinci mai shuka: zaituni, avocados;
• mai: zaitun, sunflower.

Bukatar kitse na yau da kullun:

• ga maza - 70-154 g;
• ga mata - 60-102 g;
• yara a karkashin shekara guda - 2,2-2,9 g da kilogram na nauyi;
• fiye da shekara guda - 40-97

Rashi da yawa: menene hatsarori

Wataƙila babu wanda ke buƙatar bayyana cewa yawan cin abinci mai ƙiba yana haifar da kiba. Kuma hanya mafi guntu don kiba shine trans fats.

Kiba ba kawai matsala ce ta ado ba. Yawan nauyi yana haɗuwa koyaushe tare da bouquet na cututtuka. Da farko dai, tsarin zuciya da jijiyoyin jini yana fama da matsanancin kitse.

Domin kiba:

• aikin hanta da pancreas yana kara tsananta;
• ci gaban cututtukan oncological yana yiwuwa;
• canje-canje a cikin sinadarai na jini;
• yana ƙara haɗarin bugun zuciya, bugun jini, cututtukan zuciya;
• hauhawar jini da tachycardia suna bayyana;
• yakan zama da wahala zuciya ta harba jini a jiki.

Kiba ta zama matsala ta daya a duniya. Kuma na ƙarshe amma ba kalla ba godiya ga abincin zamani tare da yawan kitse mai yawa.

Amma babu ƙarancin matsala ga jiki shine rashin lipids. Matan da ke bin wannan adadi, ko kuma mutanen da ke da kiba, wani lokaci suna ware duk mai daga abincin su gaba ɗaya. A lokaci guda, mai yiwuwa, babu ɗayansu da ke tunanin cewa jimlar kin jinin mai zai iya haifar da matsaloli masu tsanani fiye da karin fam.

A gaskiya ma, fats sun sami mummunan suna ba tare da cancanta ba. Wasu (masu fats) da gaske yakamata a kawar dasu gaba daya, amma wadanda basu da yawa bai kamata a cire su daga abincin ba. Gaskiya, kuma a nan wajibi ne a tuna da ma'auni.

Alamun karanci

Dole ne komai ya kasance cikin daidaito. Rashin mai yana haifar da matsalolinsa.

Dry fata

Babban Layer na fata ya fara barewa da ƙaiƙayi - lokaci ya yi da za a sake cika glandon sebaceous, wanda aikinsa shine don moisturize epidermis ta dabi'a. Avocados, kwayoyi, man zaitun zasu taimaka wajen gyara matsalar.

Bacin rai da damuwa

Rashin lipids yana shafar yanayin tunanin mutum. Ƙara yawan lokuta na blues ko akasin haka, sun lura da yanayin da ba a fahimta ba? Lokaci ya yi da za a gabatar da kifin teku da flaxseeds a cikin abinci. Kitse masu fa'ida da ke cikin su zai sa ku kwantar da hankali da jin daɗi.

Mai saurin gajiyawa

Abincin rana kawai yanzu, kuma makamashi ya riga ya bushe? Babu kuzari kwata-kwata? Mafi mahimmanci, dalilin ya ta'allaka ne a cikin rashin kitse, wanda shine babban tushen kuzari. Ka rabu da barci da gajiya zai taimaka gram 20 na man kwakwa da aka sha don karin kumallo tare da kofi.

Baya barin jin yunwa

Shin kun ci abinci kwanan nan kuma cikinku ya riga ya yi rawa? Alamar bayyanannen "degreasing" na jiki. Kitso kadan mai kyau ya isa ya gamsar da yunwar. Wani yanki na avocado, wasu goro ko yanki na kifi ba zai shafi adadi ba, amma jiki zai yi godiya ga sake cajin.

Daskare ko da a cikin zafi?

Ɗaya daga cikin ayyukan kitse na subcutaneous shine kiyaye yanayin zafin jiki mai tsayi. Don haka, masu fatar jiki suna daskarewa sau da yawa fiye da masu kiba. A cikin yanayi na raguwa mai kaifi a cikin iska (mun bar gidan a cikin sanyi), ƙwayoyin adipose nama suna fitar da wani yanki na zafi mai zafi ga dukan jiki. Tabbas, bai kamata ku gina tarnaƙi da ciki ba - ƙaramin yanki na subcutaneous na adipose nama ya isa ya dumama jiki.

Murzawa

Fatty acids, musamman Omega-3, suna taka muhimmiyar rawa ga aikin kwakwalwa na yau da kullun. Rashin lipid yana haifar da tabarbarewar ayyukan kwakwalwa. Mutanen da ba su da kiba yana da wuya su tattara tunaninsu, su riƙe hankalinsu, da kuma mai da hankali kan abubuwa masu mahimmanci. Zai taimaka wajen inganta yanayin abinci mai wadata a cikin acid fatty unsaturated.

Nauyin yana wurin?

Wannan, ba shakka, yana da sauti mai ban mamaki, amma a gaskiya shi ne. Mutanen da ke kan abinci maras nauyi, yana da wuya a kawar da wuce haddi. Gaskiyar ita ce, bisa ga dabi'a, lokacin da jiki bai karbi mai ba, ya fara samun makamashi daga wasu tushe - sunadarai da carbohydrates. Yana karɓar ƙarfi daga abin da yake samu akai-akai da abin da baya buƙatar tarawa. Ana adana kitsen da ke cikin subcutaneous a matsayin "NZ", saboda tsoron kashe kayan, abubuwan da aka kashe wanda ba a cika su ba tukuna.

hangen nesa ya tabarbare

Rashin hangen nesa mai kaifi sau da yawa alama ce ta rashi mai. Rashin Omega-3 acid yana haifar da glaucoma da karuwa a matsa lamba na ido. Amfani da kitsen mai kuma yana da mummunar tasiri akan idanu - har zuwa kammala asarar hangen nesa.

hadin gwiwa zafi

Taimaka hana ci gaban cututtukan arthritis tare da wasu dalilai a ƙarƙashin ikon abinci mai ƙiba. Amma don wannan yana da mahimmanci don zaɓar kitsen "daidai". Salmon fillet, herring ko sardines, man zaitun da gyada sune tushen lipids masu amfani. Amma bai kamata ku ma a ɗauke ku da su ba - ku tuna cewa wannan abinci ne mai yawan kalori.

High cholesterol

Matsayin "mummunan" cholesterol kai tsaye ya dogara da alamun "mai kyau": yawancin na farko, ƙasa da na biyu. Kuna iya ƙara yawan wadatar cholesterol "lafiya" ta hanyar cin kifin teku sau ɗaya a mako. A sauƙaƙe, don ƙara yawan "mai kyau" cholesterol, wajibi ne a yi amfani da kitsen "mai kyau".

An gaji da cunkoson mutane?

Hakanan yana aiki azaman sigina na yuwuwar rashi mai. Gajiya daga kasancewa a cikin filin wasa ko liyafa masu hayaniya yana faruwa ne saboda ɓacin rai a cikin jiki. Don cire matakin tsinkayen amo zai taimaka samfuran da ke ɗauke da Omega-3.

Avitaminosis

Ƙin abinci mai kitse koyaushe shine beriberi A, D, E da K. Waɗannan bitamin abubuwa ne masu narkewa. Wato domin jiki ya samu damar shanye su, yana bukatar kitse. Babbar hanyar dawo da ma'aunin bitamin shine gabatar da mai a cikin abinci. Zai fi dacewa kwakwa, duk da cewa nasa ne na kitsen mai. Wannan shine mafi kyawun zaɓi don kunna bitamin mai-mai narkewa.

Menene yakamata ya zama adadin lipids a cikin jiki

A cikin jikin mutum ana wakilta nau'ikan kitse iri biyu. Wannan shine ainihin Layer na subcutaneous (bayyane) da abin da ake kira visceral (a kusa da gabobin ciki). Ana ƙididdige adadin kitse a cikin jiki, la'akari da nau'ikan adipose nama iri biyu. Amma ajiyar ciki na ciki sun fi aiki cikin sharuddan metabolism fiye da m Layer karkashin fata. Sabili da haka, a matakin farko na abinci, asarar nauyi yana farawa daga ciki - na farko mai ya bar cikin rami na ciki, kuma bayan shi kawai santimita na waje. Saboda haka lissafin: tare da raguwa a cikin jimlar nauyin jiki a cikin 2-5%, an rage yawan mai a cikin rami na ciki da 10-10%.

Ga mata, yawan adadin lipids na yau da kullun akan maki 5-8 ya fi na maza girma, kuma yana cikin kewayon 20-25%. Amma waɗannan matsakaicin alamomi ne kawai waɗanda suka bambanta ga nau'ikan shekaru daban-daban.

Idan ga masu gina jiki na maza, rage yawan "mai" zuwa mafi ƙarancin kusan ba zai haifar da haɗari ga lafiyar jiki ba, to jikin mace zai iya amsawa sosai ga "bushewa" - har zuwa mummunan cututtuka na hormonal.

Amma ga maza, kasancewar 15-20% kitsen jiki yana ba su damar yin kama da dacewa. Shida "fakitoci" na 'yan jarida sun zama bayyane a nuna alama na 10-12%, kuma 7% ko žasa shine bayyanar masu ginin jiki yayin gasar.

Kuna iya ƙididdige adadin kitse a cikin jiki ta amfani da na'ura ta musamman ta hanyar auna kauri na folds a jiki. Ana amfani da wannan hanyar ta hanyar ƙwararrun mutanen da ke da hannu a cikin ginin jiki. Zaɓin mafi sauƙi shine ma'aunin lantarki na al'ada. A yawancin samfura, yana yiwuwa a ƙididdige abubuwan da ke cikin kitse a cikin jiki.

Kayayyakin don rage kitsen jiki

Don haka, ta hanyar ma'auni masu sauƙi, ya bayyana a fili: akwai ƙananan kitsen jiki fiye da yadda ya kamata. Kuna iya kawar da wuce haddi idan kun daidaita abincin ku da aikin jiki. Amma, ban da haka, akwai samfurori da yawa daga abin da sebaceous Layer narke har ma da sauri. Masana abinci mai gina jiki suna kiran su masu ƙone kitse kuma su raba su gida biyu: ruwa da daskararru.

Liquid Fat Burners

1. Ruwa. Yadda ya kamata yana hanzarta haɓaka metabolism idan kun sha gilashin ruwa mintuna 20 kafin karin kumallo. A lokacin rana, yana da mahimmanci a sha daga daya da rabi zuwa lita 2 na ruwa mai tsabta wanda ba carbonated.
2. Koren shayi. Mai ƙona kitse na halitta wanda ke haɓaka metabolism.
3. Kofi. Kofin wannan abin sha, wanda aka sha kafin wasan motsa jiki, zai ƙara yawan zafin jiki kuma yana hanzarta ƙone ƙwayoyin mai. Wannan zabin, saboda dalilai masu ma'ana, bai dace da marasa lafiya masu hawan jini ba.
4. ruwan sha'ir. Yana lalata ƙwayoyin kitse na subcutaneous, yana cire gubobi daga jiki.
5. Ruwan lemun tsami. Taimaka wa jiki don kawar da nauyin nauyi, inganta rigakafi, rage ci.
6. Sabuntawa. Ruwan 'ya'yan itace da aka matse sabo yana ɗauke da bitamin da yawa. Kuma suna taka muhimmiyar rawa a cikin aikin warkarwa da wanke jiki daga duk abin da ya wuce gona da iri.
7. Jan giya. Ba kowa ya yarda da tasirin irin wannan mai ƙona kitse ba, amma wasu masana abinci mai gina jiki sun yi iƙirarin cewa gilashin giya kafin abincin dare yana rage yawan ci. Babban abu shi ne cewa karɓar barasa ba ya zama mummunan hali.

M Fat Burners

1. Kashi Tsaftace jiki daga gubobi. Mafi tasiri a cikin yaki da kitsen jiki shine oatmeal da buckwheat.
2. Kayan lambu. Bishiyar asparagus da kabeji suna cire ruwa mai yawa daga jiki, hana kitsewar kitse da samuwar edema, da daidaita metabolism. Babban sakamako mai ban mamaki a cikin rushewar mai yana da ginger.
3. Protein kayayyakin. Masu ƙona kitse na halitta tsakanin abinci na gina jiki sune farin kwai, kifi, da nama maras nauyi. Har ila yau, suna ba da gudummawa ga saurin haɓaka ƙwayar tsoka maimakon kitsen jiki.
4. 'Ya'yan itãcen marmari, berries. 'Ya'yan inabi masu wadatar bitamin (kamar sauran 'ya'yan itatuwa citrus) suna ɗaya daga cikin mafi kyawun masu ƙonewa. Kiwis da apples suna da kyau don asarar nauyi - suna daidaita aikin hanji. Abarba ya ƙunshi sinadarin bromelain, wanda ke narkar da mai. Akwai wani enzyme wanda ke rushe ƙwayoyin kitse a cikin raspberries da zabibi.
5. Kiwo. Kefir, yogurt na halitta da cuku gida suna lalata kyallen takarda.
6. Kayan yaji. yaji kayan yaji yana motsa haɓakar zafin jiki da gumi, wanda ke haifar da rushewar kitse na subcutaneous.

Daga samfuran da aka jera, yana da sauƙi don yin menu na abinci mai ƙona kitse. Shahararrun jita-jita na shirye-shiryen abinci da nufin rage yawan kitse sune abin sha na Sassi, abin da ake kira miya Bonn da 'ya'yan itace da kuma hadaddiyar giyar mai yaji. Duk waɗannan jita-jita suna da sauƙin shirya kanku a gida.

Sha Sassi yana 'yantar da jiki daga wuce gona da iri kuma yana hanzarta haɓaka metabolism. Ya ƙunshi lita 2 na ruwa, teaspoon na niƙaƙƙen ginger, yankakken kokwamba 1, yankan lemun tsami daya da 'yan ganyen mint.

Don miyan Bonn kuna buƙatar kabeji 1, 2 na barkono mai dadi, tushen seleri da stalks, 'yan tumatir. Idan ana so, ana iya ƙara miya da wasu sinadarai waɗanda za su iya wargaza ƙwayoyin mai.

Don hadaddiyar giyar da kitsen mai, yana da kyau a zabi hade da lemun tsami da Mint, innabi da abarba, seleri da apples, ginger da kayan yaji.

Koyaya, jerin samfuran suna da yawa sosai, don haka akwai wani abu don gwaji.

Ƙona yawan kitse zai taimaka ... mai

Tabbas, wannan ba ya da ma'ana sosai, amma wasu masana kimiyya sun ci gaba da maimaita hakan. A cikin ra'ayinsu, ya isa ya rage yawan abincin carbohydrate da kuma ƙara yawan adadin yau da kullun na mai (ba shakka, ba a haɗa fats mai yawa a cikin wannan rukunin ba), kuma tsarin asarar nauyi zai fara, kuma matakin " mai kyau" cholesterol zai tashi. A lokaci guda kuma, masana kimiyya sun nace: yawan kitsen da ake cinyewa ya kamata a ƙara saboda jan nama, kifi na teku, man zaitun da kwayoyi. Kayan kaji, naman alade kadan, avocado, tofu, man fesa ma ana maraba da su. Wannan hanya tana tunawa da abincin Bahar Rum.

Lokacin yin yaƙi da kitse mai yawa, ƙimar adadin kuzari da aka cinye da ƙonewa yana da mahimmanci. "Masu amfani" fats - wannan, ba shakka, yana da kyau, amma ba a soke cajin ba.

Wataƙila irin wannan shirin don ƙona kitsen subcutaneous yana da hakkin ya wanzu, kuma yana yiwuwa yana taimakawa da yawa. Duk da haka, ga kowa da kowa, dole ne ka bar kayan zaki, pies da buns, kuma abincin da abincin ya yarda, duk da cewa suna cikin jerin masu arziki a cikin mai, suna da amfani sosai. A cikin ƙananan rabo kuma sun zama abin da ake ci. Bayan haka, don asarar nauyi yana da mahimmanci kada ku daina samfurori, amma don canza tsarin kula da abinci mai gina jiki.

Ya kamata a sami kitse masu lafiya don asarar nauyi a cikin waɗannan samfuran:

• nama;
• kwayoyi;
• man zaitun;
• cuku;
• avocado;
• cakulan mai ɗaci;
• mai.

Game da samfurin na ƙarshe, mun lura: duk da cewa man alade shine zakara a cikin abubuwan da ke cikin mai, har yanzu yana taimakawa wajen asarar nauyi, tun da yake ya ƙunshi lipids unsaturated. Sau ɗaya a cikin jiki, suna lalata kitse masu kitse. Bugu da ƙari, bisa ga wasu kafofin, man alade yana ƙarfafa tsarin rigakafi, yana aiki a matsayin rigakafin cututtuka, cututtukan zuciya da jijiyoyin jini.

Abubuwan ban mamaki

Gaskiyar cewa kitse suna da matukar mahimmanci don jiki don kammala aiki da jin daɗin al'ada ya riga ya bayyana. Amma lipids a cikin jikin mutum an ba su wasu ayyuka masu ban sha'awa, wanda da yawa ba su yi tsammani ba.

1. Domin kwakwalwa. Kwakwalwa, a cewar masana ilmin halitta, kusan kusan kashi 60% na mai. Mai “casing” mai kitse yana lulluɓe kowane fiber na nama mai juyayi, wanda ke ba da gudummawa ga saurin watsa abubuwan motsa jiki. Abincin da ba shi da kitse a zahiri yana hana kwakwalwar “tubalan gini” da yake bukatar yin aiki. Kwakwalwa na buƙatar omega-3 fatty acids don yin aiki yadda ya kamata.
2. Don huhu. Harsashi na waje kusan gaba ɗaya ya ƙunshi kitse. A cikin jariran da ba su kai ba, huhu ba su da wani nau'in kitse mai karewa, don haka waɗannan jariran suna buƙatar taimako na waje. Wasu masana kimiyya suna bin hanyar haɗin gwiwa tsakanin rashin isasshen mai da haɓakar asma.
3. Domin rigakafi. Karancin lipids da ake samu a cikin man shanu da man kwakwa, a cewar wasu masana kimiyya, yana haifar da cewa leukocytes (fararen jini) suna rasa ikon ganewa da lalata ƙwayoyin cuta, fungi da ƙwayoyin cuta.
4. Don fata. Phospholipids su ne babban bangaren membrane cell. Ba tare da adadin kitsen da ake buƙata ba, sel sun lalace, wanda ke nufin cewa tsarin kyallen takarda da gabobin sun rushe. Wannan kuma ya shafi fata - mafi girma ga jikin mutum. Busasshiyar fata kofa ce a buɗe don kamuwa da cuta.
5. Don zuciya. Cikakkun kitse cikin isassun adadin su ma suna da fa'ida. Aƙalla, abin da masana kimiyya da suka bincika mazauna tsibirin Pacific ke faɗi ke nan. Kabilun da abincinsu ya hada da man kwakwa ba su da wata matsala ta zuciya.
6. Domin hormones. Fats sune tsarin tsarin hormones waɗanda ke tsara ayyukan jiki da yawa, gami da haihuwa. Sabili da haka, yana da mahimmanci don guje wa abinci mai ƙarancin kalori a cikin abincin 'yan mata matasa a lokacin lokacin maturation, tunda ƙarancin abubuwa na iya cutar da haɓakawa da aiki na gabobin al'aura.

Mutane da yawa suna rarraba lipids a matsayin abinci mara kyau kuma sun ƙi cin abinci mai ƙiba. Kuma ba su ma san illar da suke yi wa jikinsu ba. Amma yana da kyau a yi la'akari da waɗannan abubuwa don fahimtar: suna da muhimmanci ga jiki, kuma dalilin da ya wuce nauyin nauyi ba a cikin mai da kifi na teku ba, amma a cikin ra'ayi mara kyau na ka'idodin abinci mai gina jiki.