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Wadanne fats ne marasa kyau kuma menene masu kyau?
Bari mu ga wane irin kitse ne ke da amfani ga jiki. Fat yana ɗaya daga cikin mahimman abubuwan gina jiki a cikin ingantaccen abinci. Mutane da yawa har yanzu suna kuskuren yarda cewa mai muni ne, saboda shi ne mafi yawan adadin kuzari, kuma yana yanke shi a cikin abincin su. Koyaya, mai ya bambanta: cutarwa ko lafiya. Kuma wasu daga cikinsu suna da mahimmanci a gare mu.
Alal misali, idan ba tare da omega-3 da omega-6 fatty acids ba, kasancewar mu ba zai yiwu ba, kuma bitamin mai-mai narkewa ba za a sha ba kwata-kwata idan ba ku ci abinci mai mai ba.
Zan iya cin kitse yayin rage kiba?
A da, dalilin da ya sa ake buƙatar rage kitse don rage kiba shine cewa mai yana ɗauke da kusan ninki biyu na adadin kuzari a kowace gram na carbohydrates ko furotin. A haƙiƙa, abinci irin su avocado, man kayan lambu, goro da iri, da kifin daji mai mai suna taimaka wa jiki ya sha kitsen da aka adana. Suna inganta ci, suna sa ku ji daɗi da gamsuwa bayan cin abinci, kuma suna inganta yanayin ku.
Cin lafiyayyen kitse yayin rage kiba ba lafiya ba ne kawai, har ma da ma'aunin da ya dace. Kitsen lafiya yana ƙarfafa tsarin rigakafi da na zuciya da jijiyoyin jini, inganta metabolism da aikin kwakwalwa, mayar da ma'auni na hormonal da rage kumburi mai cutarwa a cikin dukkan tsarin jiki.
Jerin abinci masu ɗauke da kitse masu lafiya
A hankali, ina nazarin batun da ake cece-kuce da tunanin wane nau'in abinci ne ke dauke da kitse mai lafiya, na kirkiro matsi na shawarwari don zabinsu na gaskiya:
1. Zabi omega-3 fatty acids. Muhimmancin omega-3 fatty acid yana yaki da kumburi. Jiki ba zai iya samar da su da kansa ba, don haka kuna buƙatar samun su daga abinci. Kyakkyawan tushe shine kifi kifi, goro, da tsaba chia. Yana da matukar muhimmanci a adana tushen ku na omega-3 da kyau don kada su oxidize kuma su rasa kaddarorin su masu amfani. Kara karantawa game da wannan anan.
Fi son man zaitun da aka matse mai sanyi kawai. Tsarin sarrafa mai ko sarrafa mai kamar, alal misali, hako mai tare da kaushi, canza launin, deodorization (lokacin da aka lalata mai ta distilling shi da tururi a yanayin zafi sama da digiri 230), hydrogenation (wanda ake amfani da kitse mai cike da hydrogen a cikin dafa abinci). sanya mai ba kawai mara amfani ga lafiya ba, amma har ma sau da yawa yana da haɗari. Kada ku ji tsoro cewa man zaitun yana da kiba. Gaskiyar ita ce, man zaitun ainihin kitse ne wanda ba shi da yawa wanda ke da mahimmanci ga lafiyar mu. Ba ya ƙunshi mai cutarwa, amma mai lafiya.
2. Nemo ɗanɗano mai wadata. "Duk wani mai na gaske dole ne ya ɗanɗana, launi da wari," in ji Lisa Howard, marubucin The Big Book on Healthy Oils (Babban Littafin dafa abinci lafiya ). Man da aka sarrafa sosai da "mai ladabi" ba shi da ɗanɗano, kusan mara wari kuma yana da launi mai haske.
3. Kula da ingancin kitsen dabbobi. Man shanu daga madarar shanu da aka ciyar da abinci na halitta. Ghee wanda aka cire daskararrun madara tare da lactose da casein. Waɗannan duka tushen kitsen dabbobi ne masu kyau.
4. Nemo iri-iri. Man zaitun, alal misali, zai samar da lafiyayyen kashi na oleocanthal, wani antioxidant tare da tabbatar da kaddarorin anti-mai kumburi. Amma akwai wasu zaɓuɓɓuka don man kayan lambu waɗanda za a iya amfani da su maimakon man zaitun: sunflower, sesame, linseed. Ta ƙara sliced avocado zuwa salatin, za ku taimaka wa jikin ku da kyau ya sha carotenoids daga sauran abinci a cikin wannan salatin kuma ya ba da karin adadin fiber da furotin.
Idan kun tsaya kan shawarar ku ci lafiyayyen kitse don asarar nauyi, to tabbas zaku shirya salads. Tuna shawarar extravirgin kawai. Man zaitun mai sanyi kawai yana riƙe da kaddarorinsa masu amfani. Wani bincike da aka gudanar ya nuna cewa man zaitun na iya yakar wasu nau'ikan ciwon daji, hana ciwon suga, rage hawan jini, karfafa garkuwar jiki, inganta lafiyar fata da rage saurin tsufa. Amma sama da duka, muna darajar man zaitun don gaskiyar cewa yana rage haɗarin bugun jini da bugun zuciya, yana kare tsarin jijiyoyinmu daga atherosclerosis da “mummunan” cholesterol. Yana da duka game da babban abun ciki na oleic acid, polyphenols da na halitta antioxidant bitamin E. Ko dafa a kan kwakwa.
5. Kula da ingancin tushen mai. Idan an adana shi ba daidai ba, mai yana fitar da sinadarai masu haifar da damuwa a cikin kwayoyin jikin mutum kuma yana iya haifar da cututtuka masu lalacewa. Har ila yau, yana da mahimmanci don zaɓar ƙwayoyin ƙwayoyin cuta: ƙwayoyin cuta sau da yawa suna maida hankali a cikin mai da mai.
6. A guji yawan zafin jiki yayin dafa abinci. Idan man ya yi zafi zuwa yanayin da ya fara shan taba, an samar da radicals free radicals da sauran mahadi masu guba a cikinsa.
Don haka, yin la'akari da duk shawarwari masu amfani da zabar abin da za ku dandana, wato, haɗa ka'idar da aiki, za ku iya yanke shawara da kanku wace kitse ne mafi amfani ga jiki.