Contents
A cikin duniyar zamani, rayuwa tana tafiya cikin hanzari. Sau da yawa babu isasshen lokacin ko da barci. Abincin sauri, cike da kitse, wanda aka fi sani da abinci mai sauri, ya kusan lashe wuri a cikin kicin.
Amma godiya ga yalwar bayanai game da salon rayuwa mai kyau, yawancin mutane suna jan hankalin salon rayuwa mai kyau. Wannan ana cewa, kitsen da mutane da yawa ke ɗauka a matsayin babban tushen dukkan matsaloli.
Bari mu gano yadda ingantaccen imani game da hatsarori na kitse yake. A wasu kalmomi, shin yana da daraja a ci abinci mai cike da kitse kwata-kwata?
Kayayyakin da ke da mafi girman abun ciki na EFA:
Nuna kimanin kimanin a cikin 100 g na samfurin
Gabaɗayan halaye na cikakken fatty acid
Daga mahangar sinadarai, cikakken fatty acid (SFA) wasu abubuwa ne masu haɗe-haɗe ɗaya na carbon atom. Waɗannan su ne mafi yawan kitse.
EFAs na iya zama na asali ko na wucin gadi. Fat ɗin wucin gadi sun haɗa da margarine, kitse na halitta - man shanu, man alade, da dai sauransu.
Ana samun EFA a cikin nama, kiwo da wasu kayan abinci na shuka.
Siffa ta musamman na irin wannan kitse ita ce cewa ba sa rasa ingantaccen tsari a cikin zafin jiki. Cikakkun kitse suna cika jikin mutum da kuzari kuma suna shiga cikin tsarin tsarin tantanin halitta.
Cikakken fatty acid sune butyric, caprylic, nailan, da acetic acid. Har ila yau, stearic, palmitic, capric acid da sauransu.
EFAs yawanci ana ajiye su a cikin jiki "a ajiye" a cikin nau'in ajiyar mai. Karkashin tasirin hormones (adrenaline da norepinephrine, glucagon, da dai sauransu), ana fitar da EFA a cikin jini, suna sakin kuzari ga jiki.
Shawara mai amfani:
Don gano abincin da ke da babban abun ciki mai kitse, kawai kwatanta wuraren narkewar su. Jagoran zai sami babban abun ciki na EFAs.
Bukatun Cikakkun Fatty Acid Kullum
Abubuwan da ake buƙata don cikakken fatty acid shine kashi 5% na yawan abincin ɗan adam na yau da kullun. Ana ba da shawarar cin 1-1,3 g na mai da 1 kg na nauyin jiki. Abubuwan da ake buƙata don cikakken fatty acid shine kashi 25% na jimillar mai. Ya isa ya ci 250g na cuku mai ƙananan mai (0,5% mai), 2 qwai, 2 tsp. man zaitun.
Bukatar cikakken fatty acid yana ƙaruwa:
- tare da cututtuka daban-daban na huhu: tarin fuka, nau'i mai tsanani da ci gaba na ciwon huhu, mashako, farkon matakan ciwon huhu;
- a lokacin jiyya na ciki ulcers, duodenal ulcers, gastritis. Tare da duwatsu a cikin hanta, gallbladder ko mafitsara;
- tare da karfi na jiki;
- tare da raguwar jikin mutum gaba ɗaya;
- idan lokacin sanyi ya zo kuma ana kashe ƙarin kuzari don dumama jiki;
- yayin daukar ciki da shayarwa;
- daga mazauna yankin Arewa mai Nisa.
Bukatar cikakken kitse yana raguwa:
- tare da gagarumin wuce haddi na nauyin jiki (kana buƙatar rage amfani da EFAs, amma ba gaba ɗaya cire su ba!);
- tare da babban matakin cholesterol a cikin jini;
- cututtuka na zuciya da jijiyoyin jini;
- ciwon sukari;
- tare da raguwa a cikin amfani da makamashi na jiki (hutu, aiki mai zaman kansa, lokacin zafi).
Narkewar EFAs
Cikakkun fatty acid na jiki ba sa shanyewa sosai. Cin irin wannan kitse ya ƙunshi sarrafa su na dogon lokaci zuwa makamashi. Zai fi kyau a yi amfani da abinci masu ƙarancin kitse.
Zabi nama mai laushi na kaza, turkey, kifi kuma ya dace. Abubuwan kiwo sun fi shayar da su idan suna da ƙarancin kitse.
Amfani Properties na cikakken m acid, da tasiri a kan jiki
Ana ɗaukar cikakken fatty acids a matsayin mafi cutarwa. Amma idan muka yi la'akari da cewa madara nono yana cike da waɗannan acid a cikin adadi mai yawa (musamman, lauric acid), yana nufin cewa amfani da fatty acid yana cikin yanayi. Kuma wannan yana da matukar muhimmanci ga rayuwar mutum. Kuna buƙatar kawai sanin abincin da ya fi dacewa ku ci.
Kuma za ku iya samun isasshen irin wannan amfanin daga mai! Kitsen dabbobi shine mafi kyawun tushen kuzari ga ɗan adam. Bugu da ƙari, wani abu ne wanda ba za a iya maye gurbinsa ba a cikin tsarin kwayoyin halitta, da kuma mai shiga cikin wani muhimmin tsari na haɗin hormone. Sai kawai saboda kasancewar cikakken fatty acid shine nasarar haɗuwa da bitamin A, D, E, K da yawancin microelements.
Daidaitaccen cin abinci mai kitse yana inganta ƙarfi, daidaitawa da daidaita al'ada. Mafi kyawun amfani da abinci mai kitse yana tsawaita kuma yana inganta aikin gabobin ciki.
Hulɗa da wasu abubuwan
Yana da matukar mahimmanci ga cikakken fatty acid don yin hulɗa tare da abubuwa masu mahimmanci. Waɗannan su ne bitamin da ke cikin nau'in mai-mai narkewa.
Na farko kuma mafi mahimmanci a cikin wannan jerin shine bitamin A. Ana samuwa a cikin karas, persimmons, barkono kararrawa, hanta, buckthorn teku, kwai yolks. Na gode masa - lafiyayyen fata, gashi mai ban sha'awa, kusoshi mai karfi.
Vitamin D kuma wani abu ne mai mahimmanci, wanda ke tabbatar da rigakafin rickets.
Alamomin rashin EFA a jiki
- rushewar tsarin mai juyayi;
- mara nauyi;
- lalacewar yanayin kusoshi, gashi, fata;
- rashin daidaituwa na hormonal;
- rashin haihuwa.
Alamomin wuce haddi na fatty acid a jiki:
- gagarumin wuce haddi nauyi na jiki;
- atherosclerosis;
- ci gaban ciwon sukari;
- karuwar hawan jini, rushewar zuciya;
- samuwar duwatsu a cikin koda da gallbladder.
Abubuwan da ke shafar abun ciki na EFA a cikin jiki
Gujewa EFAs yana haifar da ƙarin damuwa a jiki, saboda dole ne ya nemi maye gurbinsa daga sauran hanyoyin abinci don haɗa kitse. Sabili da haka, amfani da EFA muhimmin abu ne a gaban cikakken kitse a cikin jiki.
Zaɓin, ajiya da kuma shirye-shiryen abinci mai ɗauke da cikakken fatty acid
Bin ƴan ƙa'idodi masu sauƙi lokacin zabar, adanawa, da shirya abinci zai taimaka ci gaba da samun cikakkiyar lafiyayyen kitse.
- 1 Sai dai idan kuna da ƙarin kashe kuɗi na makamashi, lokacin zabar abinci, yana da kyau a ba da fifiko ga waɗanda ƙarfin kitsen mai ya ragu. Wannan zai sa jiki ya fi shanye su. Idan kuna da abinci mai yawa a cikin fatty acids, to yakamata ku iyakance kanku kaɗan.
- 2 Ajiye mai mai zai dade idan kun ware shigar da danshi, yawan zafin jiki, haske a cikin su. In ba haka ba, cikakken fatty acid yana canza tsarin su, wanda ke haifar da tabarbarewar ingancin samfurin.
- 3 Yadda ake dafa abinci tare da EFA daidai? Dafa abinci mai wadataccen kitse ya haɗa da gasa, gasa, miya da tafasa. Zai fi kyau kada a yi amfani da soya. Wannan yana haifar da karuwa a cikin adadin kuzari na abinci kuma yana rage abubuwan da ke da amfani.
Idan ba za ku shiga cikin aiki mai nauyi ba, kuma ba ku da alamun musamman don haɓaka adadin EFAs, yana da kyau a ɗan taƙaita yawan cin kitsen dabbobi a cikin abincin ku. Masana abinci mai gina jiki sun ba da shawarar yanke kitse mai yawa daga nama kafin dafa shi.
Cikakkun Fatty Acid don Kyau da Lafiya
Daidaitaccen ci na kitse mai kitse zai sa ku zama lafiya da kyan gani. Kyawawan gashi, ƙuso mai ƙarfi, kyakkyawan gani, lafiyayyen fata duk mahimman abubuwan da ke nuna isassun kitse a jiki.
Yana da mahimmanci a tuna cewa EFA shine makamashi wanda ya dace da kashewa don kauce wa ƙirƙirar "ajiye" mara amfani. Cikakkun acid fatty sune muhimmin bangaren lafiya da kyawun jiki!