Lafiyayyen abinci da Fat

A cikin shekaru 30 da suka gabata mai a cikin abincin ana daukar shi a matsayin dalilin da ya wuce kima, high cholesterol da cututtukan zuciya. Koyaya, yin amfani da samfuran masu ƙarancin kitse da bin abinci mai ƙarancin kitse bai isa ya zama slimmer da lafiya ba. A gaskiya ma, sabanin gaskiya ne.

Baya ga kulawa game da yawan kitse da muke ci, kuna buƙatar yin shi da tunani. Tabbas, rage yawan amfani da wasu nau'ikan kitse yana rage haɗarin cututtuka masu yawa. A gefe guda, wasu nau'ikan ƙwayoyi suna da mahimmanci ga lafiyarmu.

Akwai Bayani da yawa game da mai, kuma yana iya zama ya saba wa juna saboda rashin cikawarsa. Don haka ba ku da tazara a wannan fanni na ilmi, bari mu yi ma'amala da komai daidai yadda ya dace kuma mu bayyana abokai da abokan gaba tsakanin kitsen.

Labari da gaskiya game da mai

Labari: abinci mai ƙarancin mai shine hanya mafi kyau don shawo kan kiba.

Facts:

• Yawan Amurkawa waɗanda suke da kiba ya ninka sau biyu a cikin shekaru 20 da suka gabata wanda ya yi daidai da juyin-juya hali mai ƙarancin mai.
• A cikin 1960, Amurkawa sun karɓi 45% na adadin kuzari daga mai - kuma 13% ne kawai ke da kiba. Yanzu, lokacin da yawancin kawai suka sami kusan 33% na adadin kuzari daga mai, 34% suna da ganewar asali na kiba!

Labari: don a rage kiba, kana bukatar cin kitsen mai

Facts:

• Abun ban haushi, raguwar kitse kwatsam a cikin abincin yana da akasin hakan: ƙoƙarin cin ƙananan mai, muna girma. Fromin yarda da kitse, mutane da yawa sun fara cin abinci waɗanda ke da wadataccen abinci mai narkewa cikin sauƙi, ko abinci mai ƙarancin mai, sannan an maye gurbin mai mai lafiya da sukari da kuma ingantaccen kalori mai cike da kalori. Wannan, ba shakka ba mafi kyawun sakamako akan adadi ba.
• Kuna buƙatar rage adadin kuzari don rasa nauyi. Amma ƙwayoyi suna wadatarwa kuma suna gamsar da yunwar ku, don haka suna karewa daga yawan cin abinci.
• Binciken ya nuna cewa matan da ke cin abinci tare da mai mai yawa sun rasa nauyi fiye da matan da ke bin abincin da suka saba.

Lafiyayyun ƙwayoyi suna da mahimmanci ga lafiya

Jikin mutum yana amfani da acid mai ƙima a kowane tsari, tun daga gina membran ƙwayoyin hannu zuwa aiwatar da mahimman ayyuka a cikin kwakwalwa, idanu da huhu. Fat suna yin ayyuka masu zuwa a jikin mutum:

• Brain - ƙwayoyi sun haɗu da 60% na ƙwayar kwakwalwa kuma suna da mahimmanci ga ayyukanta, gami da ƙwarewar ilmantarwa, ƙwaƙwalwar ajiya da ƙirar yanayi. Fat suna da mahimmanci ga mata masu ciki yayin da suke shiga cikin ci gaban kwakwalwar tayi.
• sel - Acid acid yana taimakawa sel su kasance masu motsi da sassauƙa, kuma suma suna da alhakin ginin membranes ɗin.
• Zuciya - Kashi 60% na kuzarin da zuciyarmu ke samu a cikin kona kitse. Hakanan ana buƙatar wasu ƙwayoyi don kiyaye tsayayyar zuciya.
• Magunguna - kitse suna shirya kayan da ke rufe da kare jijiyoyi, da keɓe motsin lantarki da kuma saurin watsa su.
• huhu - Sashin saman huhu, wanda ke buƙatar yawan ƙwayoyin mai, yana basu damar aiki cikin sauƙi kuma yana kiyaye su daga durƙushewa.
• Eyes - kitse suna da mahimmanci don fahimtar ayyukan gani.
• narkewa - kitse a cikin abinci suna rage saurin narkewar abinci, jiki yana da karin lokacin shan abubuwan gina jiki. Fats suna taimakawa wajen samar da matakan makamashi na yau da kullun kuma su daɗe sosai. Mai bitamin mai narkewa (A, D, E, K) a gaban mai.
• Duk gabobin ciki - kitse matashi ce da ke kiyaye kayan cikin mu.
• rigakafi da tsarin - wasu kitsen na taimakawa tsarin jikinka da garkuwar jiki su kasance cikin koshin lafiya kuma suyi aiki yadda ya kamata.

"'Yan wasan kwaikwayo" a cikin dangin mai

Don fahimtar waɗanne ƙwayoyi masu kyau da marasa kyau, ya kamata ku san sunayen 'yan wasan da wasu bayanai game da su.

Monounsaturated fats

• Suna da ruwa a zazzabi na ɗaki kuma suna rikice yayin adana su cikin firiji.
• Manyan hanyoyin su ne man kayan lambu kamar man rapeseed, man gyada, da man zaitun. Sauran kyawawan tushe sune avocados; almonds, hazelnuts, pecans da kabewa da tsaba.
• Mutanen da ke bin abinci na gargajiya na Bahar Rum, waɗanda ke da samfura da yawa da ke ɗauke da kitse (man zaitun), suna da ƙarancin haɗarin cututtukan zuciya.

Fats masu launin fata

• Suna da ruwa a zafin jiki na ɗaki kuma a ƙananan yanayin zafi
• Manyan hanyoyin sune sunflower, masara, waken soya da mai na flax, da kuma abinci irin su walnuts, tsaba na flax, da kifi.
• Wannan dangin sun hada da omega-3 acid mai, wanda ke da tasirin kumburi. Jikinmu ba zai iya samar da su ba. Kari akan haka, ana samun kitattun omega-3 a cikin abinci kadan.

M mai

• Matsayin mai mulkin, da yake a cikin m jihar a dakin da zazzabi kuma yana da babban narkewa batu
• Babban tushen abinci ne na asalin dabba, ciki har da nama da kayan kiwo. Sauran hanyoyin sun hada da man kayan lambu na wurare masu zafi kamar man kwakwa, man dabino da kayayyakin da aka yi da amfani da su. Kaji da kifi sun ƙunshi kitse masu kitse, amma cikin ƙanƙanta fiye da jan nama.
• Tataccen mai yana ƙara ƙananan lipoprotein, ko mummunan cholesterol, wanda ke ƙara haɗarin cututtukan zuciya na zuciya (CHD).
• Ga kwayarmu ba lallai ba ne a sami wadatattun kitse daga abinci, kamar yadda duk kitsen da yake buƙata, zai iya samar da kansa yayin da isasshen “ƙwaya mai kyau” a cikin abincin.

TRANS mai

• Createdirƙirar TRANS an halicce ta ta hanyar dumama mai kayan ƙanshi a gaban iskar gas, aikin da ake kira hydrogenation. Rabin hydrogenation na kayan mai na kayan lambu yana sanya su zama masu kwanciyar hankali kuma suna raguwa ƙasa, wanda yana da kyau ga masana'antun abinci - kuma yana da kyau a gare ku.
• Babban tushen kayan mai na TRANS sune mai na kayan lambu, wasu Margarines, masu fasa, alewa, kukis, kayan ciye-ciye, soyayyen abinci, kayan da aka toya da sauran kayan abincin da aka sarrafa wanda aka sashi da mai na hydrogen.
• ANwayoyin TRANS suna ɗaga ƙananan lipoprotein, ko kuma mummunan cholesterol, wanda ke ƙara haɗarin kamuwa da cututtukan zuciya kuma yana saukar da “kyakkyawar” cholesterol (babban nauyin lipoprotein).

Duk abinci mai kiba mai dauke da kitse iri daban daban.

Duk wani kitse ko mai sunadarai daban daban. Tebur mai zuwa * yana nuna wannan:

Rukuni na omega-3-Mafi ƙoshin lafiya

Dukkanmu ya kamata mu kara yawan amfani da sinadarin omega-3 mai amfani, wanda ake buƙata don irin waɗannan ayyuka na jiki kamar su kula da daskarewar jini da ƙirƙirar ƙwayoyin halitta a cikin kwakwalwa. Har yanzu muna koyo game da fa'idodi da yawa na omega-3, amma bincike ya nuna cewa waɗannan ƙwayoyin mai na iya haifar da kyakkyawar tasiri a cikin cututtuka masu zuwa:

• Cutar zuciya da jijiyoyin jini. Gwajin cututtukan cututtukan cututtuka da na asibiti sun nuna cewa omega-3 fatty acid suna taimakawa ƙananan matakan triglyceride, haɓakar haɓakar alamun atherosclerotic da haɗarin arrhythmias. Hakanan suna iya ɗan rage hawan jini.
• Ciwon hanta. Yin amfani da omega - 3 mai ƙanshi mai guba na iya zama ingantaccen magani don rigakafi da maganin ciwon hanta.
• Mawuyacin. Omega-3 fatty acid yana rage alamun alamun ɓacin rai, mai yuwuwa saboda gaskiyar cewa suna ba da gudummawa ga ƙaruwar al'amarin launin toka na kwakwalwa.
• Dementia. Cin kifin mai mai mai yawa a cikin omega 3, yana rage yiwuwar samun raunin ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa.

Nau'o'in mai mai omega-3

Manyan membobi uku na dangin omega-3 shine alpha-linolenic acid (ALA); eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). Mafi kyawun tushe shine kifin mai kamar salmon, herring, mackerel, anchovies, sardines ko kifin kifi azaman kari. Tuna gwangwani da kifi na iya zama kyakkyawan tushe, dangane da yadda aka fitar da sarrafa kifayen.

Kuna iya jin abubuwa da yawa game da samun omega-3s daga abinci mai wadataccen mai mai alpha-linolenic acid. ALK shine mafi yawan omega-3 acid wanda aka gabatar dashi a cikin abincin Amurka kuma ana samun sa a wadatacce a cikin ƙwayoyin flax da man Flaxseed, da goro. Kodayake jikinka na iya canza ALA zuwa EPA da DHA, amma ba za ka iya tabbata da wannan ɗari bisa ɗari ba, saboda wannan damar akwai wasu mutane kawai. Don haka, don tabbatar da wadatar waɗannan abubuwan gina jiki masu mahimmanci, yana da kyau a haɗa cikin kifin mai kifi mai mai ko kifin mai. Amma, idan baku ci kifi da man kifi ba, amma kuna amfani da ALK ne kawai, ya fi komai, kuma kare tsarin jijiyoyinku zai ci gaba da girma, duk da cewa ba kamar yadda ake amfani da man kifi ba.

Wasu mutane suna guje wa abincin teku saboda suna damuwa game da mercury ko wasu abubuwa masu guba da ke cikin kifi. Yawancin masana sun yarda cewa fa'idar cin abincin kifi biyu na ruwan sanyi a cikin mako guda ya wuce haɗarinsa.

Zabar mafi kyawun kari na omega-3

Lokacin zabar omearin omega-3 mai gina jiki kana buƙatar tuna da mai zuwa:

• Kwana ɗaya ya isa 500mg kwali ɗaya. Lambar da ta fi wannan ba dole ba ce kuma tana iya zama illa ga lafiyar jiki. Heartungiyar Zuciya ta Amurka ta ba da shawarar amfani da gram 1-3 kowace rana na EPA da DHA. Don wasu maganganun likitanci, yawan ƙwayoyin omega-3 na iya zama da amfani, amma kafin ka yi amfani da su, tuntuɓi likita.
• Zaɓi abubuwan haɓaka waɗanda ba su ƙunshe da sinadarin mercury, darajar magunguna da narkewar kwayoyin. Tabbatar cewa containsarin ya ƙunshi duka DHA da EPA. Zai yi wahala a samu, amma kari tare da EPA mafi girma yafi fin dacewa. Mafi kyawun rabo na EPA zuwa DHA shine 3: 2
• Duba ranar karewa!

Rabon omega-6 da omega-3

Omega-3 da omega-6 sunadaran mai mai mahimmanci, ma'ana jiki baya iya samar dasu kuma dole ne mu same su daga abinci. Daidaitaccen daidaiton waɗannan ƙwayoyin cuta guda biyu yana da mahimmanci ga dalilai da yawa. Omega-6 yana haifar da tsarin kumburi, wanda ke taimaka mana mu guji kamuwa da cuta da inganta warkarwa, yayin da omega-3 anti-inflammatory ne kuma suna kashe amsar kumburi lokacin da ba a buƙata.

A cikin 'yan shekarun da suka gabata rabon omega-6 da na mai mai omega-3 sun zama ba daidai ba a tsarin cin abincin yamma. Yawancin mutane suna cinye yawancin ƙwayoyin omega-6 da ƙananan omega-3. Wannan lamarin yana daya daga cikin mahimman abubuwan da zasu iya taimakawa wajen rage haɗarin cututtukan zuciya, kansar, cututtukan kumburi da baƙin ciki.

Nasihu don daidaitaccen ci na omega-fatty acid

• Guji kayan mai na kayan lambu kamar su masara ko man sunflower.

• Rage cin nama da kayan kiwo.

• Kawar da abinci tare da aiki mai girma.

• Consumptionara yawan cin abinci mai wadataccen omega-3 kamar kifi daga tekuna masu sanyi (kifin kifi), man Flaxseed, da goro.

Fahimtar kitsen “mara kyau”

Lalacewar kitse: Lokacin da mai mai kyau ya zama mara kyau

Kitsen mai zai iya zama mara kyau idan zafi, haske ko oxygen ya lalata shi. Polyunsaturated fats ne mafi m. Mai tare da babban abun ciki na ƙwayoyin polyunsaturated (misali Flaxseed oil) tilas adana su a cikin firiji a cikin kwandon duhu. Dafa abinci ta amfani da waɗannan mayuka shima yana lalata kitse. Kada a taɓa amfani da mai, tsaba da kwayoyi bayan sun munana kuma sun sami ƙanshi mara daɗi ko dandano.

Mummunan mai: TRANS fats (TRANS fatty acid)

TRANS-fats sune ƙwayoyin kitse, gurɓatattu yayin aiwatar da hydrogenation. A wannan tsari, man kayan lambu mai ruwa yana dumama kuma yana haɗuwa da hydrogen. Jikinmu baya buƙatar TRANS-fats, saboda haka kowane adadin bashi da amfani. Idan abincinku ba shi da ƙoshin lafiya, jiki zai yi amfani da nakasawar ƙwayoyin TRANS, wanda hakan ke ƙara haɗarin kamuwa da cututtukan zuciya da kuma cutar kansa.

Don haka me yasa TRANS-fatty acids suka zama ruwan dare a cikin samfuran kasuwanci? Wani sashi na man hydrogenated (wanda aka samu ta hydrogenation) ya fi kwanciyar hankali (ƙasa da lalacewa), sauƙin jigilar kaya, yana iya jure dumama mai maimaitawa, wanda ya sa su dace don dafa fries na Faransa da hamburgers a wurin abincin da muka fi so.

TRANS ana iya samun mai a cikin abinci kamar su:

• Baking - cookies, wainar da ake toyawa, waina, muffins, farfesun pies, pizza kullu, da wasu biredin kamar su hamburger buns.
• Abincin abinci - donuts, soyayyen faransa, soyayyen kaza ciki har da kayan kajin da taco mai kauri.
• snacks - dankalin turawa, masara, da farfesun, alawa, popcorn.
• Fwayoyi masu ƙarfi - margarine da rabin kayan lambu mai mai.
• Abincin da aka riga aka gauraya - gauraye kek, pankake, cakulan hada abubuwan sha.

TRANS kitse sukan tada LDL “bad” cholesterol kuma suna rage “mai kyau”. Wannan na iya haifar da mummunar matsalar lafiya, daga cutar zuciya zuwa cutar kansa. Babu adadin mai TRANS mai amfani kuma bazai wuce 1% na yawan adadin kuzari ba.

Zama jami'in bincike don bincika mai TRANS

Yi amfani da ƙwarewar bincike don guje wa ƙwayoyin TRANS a kan teburinku:

• Lokacin siyan samfura, karanta alamun kuma bi kasancewar "mai hydrogenated partially". Ko da masana'antun samfurin ya tabbatar da cewa ba shi da kitsen TRANS, wannan sinadari yana gaya muku cewa samfurin yana cikin jerin waɗanda ake zargi da kasancewar kitsen TRANS.

• Lokacin cin abinci, kunna jerin "baƙar fata" na abinci mai soyayyen, biscuits da sauran kayan ƙayatarwa. Ka guji waɗannan samfuran idan ba ka da tabbacin cewa wannan cafe ko gidan abinci suna kula da cewa abincinsu ba ya ƙunshi kitse na TRANS.

• Yawancin ƙasashe ba su da ƙa'idodi kan lakabin abinci mai sauri. Ana iya ma da'awar cewa samfuran ba su da cholesterol kuma an dafa su a cikin man kayan lambu. Duk da haka, cin donut guda ɗaya a Breakfast (3.2 g na TFA) da babban kaso na soyayyen Faransa a abincin rana (6.8 g na TFA), kuna ƙara gram 10 na TFA a cikin abincin ku, in ji Ƙungiyar Zuciya ta Amirka.

• A wasu biranen Amurka (misali New York, Philadelphia, Seattle, Boston), da kuma a cikin jihar California an hana amfani da mai a cikin gidajen abinci. Ya sanya babban sarkar don dakatar da amfani da ƙwayoyin TRANS.

Fats da cholesterol

Ga mutane da yawa, ban da masu ciwon suga, alaƙar da ke tsakanin adadin yawan ƙwayar cholesterol da muke cinyewa, da kuma matakin ƙwayar cholesterol a cikin jini ba ta da amfani. A cewar babbar makarantar koyon kiwon lafiya ta Harvard, mafi girman tasiri a kan matakin cholesterol a cikin jini yana da ƙwayoyi masu haɗari a cikin Abincinku, ba yawan adadin cholesterol da kuke samu daga abinci ba.

Tabbas, kuna buƙatar bin diddigin adadin cholesterol a cikin abincinku, amma yawan cin kitse mai ƙoshin lafiya na iya ba da ƙarin taimako na gaske wajen sarrafa matakan cholesterol. Misali:

• Fats mai ƙarancin mai ƙarancin duka da kuma “mara kyau” (ƙananan ƙarancin lipoprotein) cholesterol a cikin jini yayin haɓaka ƙwayar “mai kyau”
• Polyunsaturated fats na iya rage triglycerides da yaƙi kumburi.
• A gefe guda kuma, kitsen mai zai iya haifar da hauhawar jini. Atswayoyin TRANS sun ma fi muni domin ba kawai suna ɗaga LDL “mummunan” cholesterol ba ne kuma yana rage kyakkyawan cholesterol.

Idan kuna fama da cututtukan zuciya da sukari, ko kuma haɗarin faruwar sukada ku canza abincin ku ba tare da tuntuɓar likita ba!

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Karshen layin: Yawan kitse yayi yawa?

Abin da adadin mai shine ƙari ya dogara da salon rayuwar ku, nauyi, shekaru, kuma musamman daga yanayin lafiyar ku. Ma'aikatar noma ta ba da shawarwari masu zuwa ga matsakaicin baligi:

• Adadin yawan mai ya zama ya zuwa 20-35% na yawan kuzari na yau da kullun
• Fananan mai ba su wuce 10% na adadin kuzari (adadin 200 na abincin 2000 kcal)
• TRANS fats kasa da 1% na adadin kuzari (gram 2 a kowace rana don cin abincin 2000 kcal)
• Cholesterol bai fi 300 MG kowace rana ba

Koyaya, idan kun damu game da cututtukan zuciya, Heartungiyar Zuciya ta Amurka ta ba da shawarar irin wannan shirin, yana iyakance kitsen mai zuwa 7% na adadin kuzari na yau da kullun (adadin kuzari 140 don cin abincin 2000 adadin kuzari).

Yadda ake bin waɗannan shawarwarin? Hanya mafi sauki ita ce maye gurbin mai da TRANS a cikin abincinku tare da mai - da ƙwayoyin polyunsaturated, da ƙara amfani da ƙwayoyin omega-3. Yi amfani da jagororin masu zuwa don tabbatar da cewa kuna cin lafiyayyun ƙwayoyi kawai.

Addamar da abota tare da lafiyayyun ƙwayoyi kuma ku daina halayensu har abada

Don haka, kun fahimci cewa kuna buƙatar kauce wa mai mai da kuma mai TRANS… amma ta yaya za a sami lafiyayyun ƙwayoyi, polyunsaturated da omega-3, waɗanda muke magana akai koyaushe?

• Yi suturar salatin da kanka. Tufafin salat na kasuwanci yakan ƙunshi mai da yawa, sinadarai masu cutarwa kuma ana yin su ta amfani da ƙwaya, mai da ya lalace. Yi suturarka da man zaitun mai inganci mai sanyi mai laushi, linzami ko man ridi da Ganyen da kuka fi so.
• Wanne ya fi kyau: man shanu ko margarine? Dukansu suna da bangarori masu kyau da marasa kyau. Amma ga margarine, zaɓi mai laushi kuma tabbatar da cewa babu TRANS-fats da man kayan lambu mai hydrogenated. Ko da kuwa ko kun zaɓi man shanu ko margarine, yi amfani da su a cikin matsakaici kuma ku guje wa haɗuwa da wasu samfurori. Man zaitun - maye gurbin da ya fi dacewa.
• Nama tambaya. Naman sa, naman alade, rago da kayan kiwo suna da kitse mai yawa. Rage amfani da waɗannan samfuran. A duk lokacin da zai yiwu, zaɓi madara da cuku tare da ƙananan abun ciki. Yi ƙoƙarin zuwa neman nama maras kyau, sau da yawa zaɓi farar nama maimakon ja, saboda yana ɗauke da ƙarancin kitse.
• Kada a yi ƙoƙarin sauke kitsen jiki, ci gaba mai kyau fats. Idan kun damu game da nauyinku ko lafiyar zuciya da jijiyoyin jini, kada ku guji ƙwayoyi a cikin abincinku, gwada maye gurbin dukkan ƙwayoyin mai da kyau. Wannan na iya nufin cewa kawai ya zama dole a maye gurbin wasu nau'ikan naman da kuke ci, wake da ƙamshi, amfani da mai na kayan lambu maimakon na wurare masu zafi (dabino, kwakwa), wanda yawanci ya ƙunshi ƙarin mai mai ƙanshi.
• Tambayi me ake dafa abincinku da shi. Lokacin da kake cin abinci a cikin gidan kafe ko gidan abinci, ka tambayi ma'aikacin ko me suka yi amfani da shi. Idan kuma wani ɓangaren mai ne na hydrogen, ku fita daga wurin nan ba da daɗewa ba! Ko dai ku nemi abincin da kuka umurta da shi an dafa shi da man zaitun wanda koyaushe a cikin mafi yawan gidajen abinci.

Don ƙarin bayani kalli bidiyo a ƙasa: