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Masana ilimin abinci mai gina jiki sun daɗe suna koyon rarrabe tsakanin ƙwayoyin mai da lafiya da ƙoshin lafiya. An ba da hankali musamman a nan don abinci tare da babban abun ciki na ƙwayoyin mai mai ƙarancin ƙarfi (MUFA). Masana sun ba da shawarar gina abinci don inganta lafiya da rage girman kugu, tare da wajabta hada irin wadannan kitse.
Abincin da ke cike da ƙwayoyin mai:
Nuna kimanin kimanin a cikin 100 g na samfurin
Janar halaye na kitse mai narkewa
MUFAs sune acid mai mai ƙarancin ciki wanda ba a yarda da fiye da haɗin carbon sau biyu a cikin tsarin kwayar halitta.
Fats ɗin da aka ƙayyade suna da ɗayan mahimman halaye masu rarrabe. A zafin jiki na ɗaki, suna da tsarin ruwa, amma suna yin kauri yayin da yawan zafin yake raguwa.
Mafi shahararren wakilin kitse mai kitse (MUFA) shine oleic acid (omega-9), wanda ake samu da yawa a cikin man zaitun.
Bugu da kari, MUFAs sun hada da dabino, erucic, eicosenic, da acid aceterucic. Da kuma goma sha daya da basu cika haduwar mai ba.
Yawanci ana ɗauke ƙwayoyi masu amfani sosai ga jiki. Saboda amfani da su daidai, zaka iya kawar da cutar hawan jini, inganta sautin jijiyoyin jini, hana bugun zuciya ko bugun jini.
Man kayan lambu sun fi amfani ga jiki idan ba a dafa su ba amma ana amfani da su a salati.
Tsanaki, man da aka yi wa fyaɗe!
Ya zama cewa ba dukkanin mai mai amfani ɗaya suke da fa'idodi iri ɗaya ba. Kamar yadda yake tare da kowace doka, akwai wasu keɓaɓɓu…
Abin shine cewa babban adadin erucic acid yana haifar da cin zarafin ƙwayar mai. Misali man da aka yi wa fyade, alal misali, yana dauke da kusan kashi 25 cikin dari na erucic acid.
Kwanan nan, ta hanyar kokarin masu kiwo, an sami sabon nau'in fyade (canola), wanda, ba kamar wanda ya gabace shi ba, ya ƙunshi 2% na erucic acid kawai. Ana ci gaba da aikin tashar tashoshi a cikin wannan yanki. Aikinsu shi ne rage adadin erucic acid a wannan gidan mai.
Bukatar Fat na yau da kullun
Daga cikin dukkan nau'ikan kitsen da ake amfani da su, jikin mutum yana da mafi girman buƙata na ƙwayoyin mai. Idan muka dauki kashi 100% na dukkan kitso da jiki yake bukata, to ya zamana cewa kashi 60% na abincin ya kamata ya kasance mai kitse ne. Ka'idar amfani da su ga lafiyayyen mutum, a matsakaita, shine 15% na adadin kalori na adadin abincin.
Adadin lissafin yawan amfanin yau da kullun na MUFA yana la'akari da nau'in aikin ɗan adam na yau da kullun. Jinsi da shekarunta kuma yana da mahimmanci. Misali, abin da ake nema na kitse mai narkewa ya fi yawa ga mata fiye da na maza.
Bukatar yawan mai mai ƙaru yana ƙaruwa:
- lokacin rayuwa a yankin sanyi;
- ga waɗanda ke da hannu a cikin wasanni, suna yin aiki tuƙuru a cikin samarwa;
- ga yara a lokacin ci gaba mai aiki;
- idan akwai rikici na tsarin zuciya;
- yayin da yake cikin mahalli mara kyau na yanayi (rigakafin cutar kansa);
- ga marasa lafiya da ke dauke da ciwon sukari na 2.
Buƙatar ƙwaya mai ƙima ya ragu:
- tare da rashes na rashin lafiyan;
- ga mutanen da suke motsa kaɗan;
- don tsofaffin tsara;
- tare da cututtukan ciki.
Narkar da ƙwayoyin mai
Lokacin cinye ƙwayoyi masu narkewa, kuna buƙatar ƙayyade adadin su a cikin abinci daidai. Idan al'ada ce don amfani da mai mai ƙima, to tsarin haɗuwarsu da jiki zai zama mai sauƙi kuma mara lahani.
Abubuwa masu amfani na ƙwayoyin kitse, tasirin su a jiki
Fats mai ƙarancin abinci wani ɓangare ne na tsarin membranes ɗin salula. Suna shiga cikin lamuran rayuwa mai saurin gaske, wanda ke haifar da kyakkyawan hadewar aikin dukkan kwayoyin halitta. Yana ragargaza kitse mai shigowa kuma yana hana yawan ƙwayar cholesterol ƙirƙira.
Daidaita cin kitsen MUFA yana taimakawa hana atherosclerosis, kamawar zuciya, da rage haɗarin cutar kansa, da ƙarfafa garkuwar jiki.
Misali, sanannen sanannen acid da dabino suna da kayan kare lafiyar jiki. Ana amfani dasu da gangan wajen yin rigakafi da maganin cututtukan zuciya da jijiyoyin jini. Ana amfani da Oleic acid wajen maganin kiba.
Babban aikin kitse mai narkewa shine kunna matakan rayuwa a jiki. Rashin kitse mai narkewa don jiki cike yake da lalacewar aikin kwakwalwa, rushewar tsarin jijiyoyin jini, da tabarbarewar walwala.
Shawara mai amfani:
An fi son kitse mai yawan kitse don soya. Don haka, masana harkar abinci sun ba da shawarar cewa masoyan gutsattsarin yanki su sayi zaitun ko man gyada don waɗannan dalilai. Ab Adbuwan amfãni - ƙananan canje -canje a cikin tsarin samfurin lokacin da aka nuna su zuwa yanayin zafi mai zafi.
Hulɗa da wasu abubuwan
Cin kitse mai hade da abinci mai wadataccen abinci mai narkewa cikin bitamin A, D, E yana inganta shayar abubuwan gina jiki.
Alamomin rashin cikakken kitse a jiki
- damuwa a cikin aikin tsarin mai juyayi;
- lalacewar yanayin fata, itching;
- ƙananan kusoshi da gashi;
- kulawa mara kyau, ƙwaƙwalwa;
- bayyanar cututtukan yanayi na autoimmune;
- take hakkin tsarin jijiyoyin zuciya;
- karin adadin cholesterol a cikin jini;
- cututtukan rayuwa;
- sauran alamun rashin isasshen bitamin mai narkewa.
Alamomin wuce gona da iri a jiki
- cututtukan fata na rashin lafiyan;
- matsalolin ciki;
- ƙara fata mai laushi.
Abubuwan da suka shafi abubuwan MUFA a cikin jiki
Don cike wadatattun ƙwayoyin kitse, kuna buƙatar daidaitaccen abinci tare da wadataccen abun ciki na ƙarshen. Bayan haka, babban tushen abin da suke ci shine abinci.
Fwayoyi masu ƙoshin gaske a cikin yaƙin siriri da kyau
Dole ne a haɗa ƙwayoyin mai da yawa a cikin abinci don rage nauyi. Suna taimakawa wajen wadatar da jiki da abubuwa masu amfani, suna bawa jiki kuzari don ƙarin damuwa.
Bugu da ƙari, ƙwayoyin da ba a ƙoshi a cikin wannan rukuni suna ba da gudummawa ga saurin saurin ƙwayoyin cuta, waɗanda za su iya haifar da kiba idan adadinsu ya wuce yadda aka saba.
Nazarin ya nuna cewa oleic acid yana inganta lalacewar kitse na jiki. Amfani da mai na ƙasa mai wadataccen mai wanda zai iya inganta bayyanar. Gashi da kusoshi fara haskaka lafiya da kyau.
Shahararren “abincin Rum”, mai wadataccen mai mai kitse, yana ba da damar kawo adadi cikin sauri, amma kuma yana ba da gudummawa ga saurin dawo da dukkan kwayoyin halitta. Zaitun, kwayoyi, man kayan lambu, sabbin 'ya'yan itatuwa da abincin teku za su sa tsarin abincin ku musamman lafiya da daɗi.