Fat na da matukar mahimmanci ga jiki; ita ce mafi mahimmancin abinci mai gina jiki a cikin abincin mutum. Fats suna da alhakin laushi, dandano da ƙanshin abinci, kuma a cikin jiki suna zama matattarar tsaro tsakanin gabobi, suna dumama jiki kuma suna cikin kowace tantanin halitta a jiki.
Yawancin abinci suna ba da shawarar rage mai a cikin abinci, da kowane irin mai. Mutane cikin kuskure suna tunanin cewa kitse mugunta ne saboda yana da mafi yawan adadin kuzari. Koyaya, mai ya bambanta: cutarwa ko lafiya. Kuma wasu daga cikinsu suna da mahimmanci a gare mu. Misali, idan babu omega-3 da omega-6 fatty acid, kasancewar mu ba zai yiwu ba. Ba za a sha bitamin mai-mai narkewa ba kwata-kwata idan ba ka ci abinci mai kitse ba. Af, sabanin carbohydrates da sunadarai, glycemic index of fats shine sifili, don haka basa ɗaga sukari na jini kwata -kwata. Ko da yake, ba shakka, har ma da lafiyayyen mai, ba kwa buƙatar wuce gona da iri. Abincin da ke da kashi 20-30% ana ɗaukar shi mai dacewa ga ƙoshin lafiya. Kuma kada ku firgita, wannan ba yana nufin za ku ci man shanu, kirim mai tsami da nama mai kitse ba ...
An raba kitse zuwa kungiyoyi masu zuwa:
- m
- cikakken,
- transgender.
Kitsen da ba shi da ƙoshi (wanda, daga baya, ya kasu kashi biyu zuwa ɗari biyu)
Ana samun wadannan kitse a cikin kifi, goro, flaxseeds, avocados, zaitun, sesame tsaba, kabewa, tsaba sunflower, da kusan dukkan man kayan lambu. Polyunsaturated fats ne mafi muhimmanci omega-3 da omega-6 fats a gare mu. Ba jikin mutum ne ke samar da su ba kuma suna shiga ne da abinci ko kari.
Don ci gaba na al'ada da aiki na jiki, rabon omega-3 zuwa omega-6 mai ya kamata ya kusan zuwa 1: 1. Duk da haka, wannan rabo a cikin abincin Turawan Yamma yawanci 1:25 ne a madadin omega-6! Sakamakon wannan rashin daidaituwa na iya zama mummunan.
Haka ne, don tsira, muna buƙatar wasu ƙwayoyin omega-6, amma suna iya haifar da kumburi a cikin jiki, wanda ke haifar da cututtuka daban-daban. Omega-3s, a gefe guda, yana hana kumburi. Kula da ƙoshin lafiya na ƙwayoyin omega-3 (kifi mai ƙanshi, flaxseeds, chia seed) da omega-6 mai (walnuts, 'ya'yan kabewa da' ya'yan sunflower, yawancin mai na kayan lambu) yana da mahimmanci don kiyaye lafiya da tsawon rai.
Baya ga daidaitattun kayan mai na omega-3 da omega-6, bai kamata mutum ya manta game da kitse mai narkewa ba, wanda ya kamata a sa shi a cikin abincin yau da kullun. Nazarin Kiwon Lafiya na Nurse ya gano cewa matan da ke cin akalla kwaya kwaya a rana ba su da saurin kamuwa da cutar kansa da cututtukan zuciya, kuma Makarantar Kiwon Lafiyar Jama'a ta Harvard ta ba da shawarar shan almond, dawa, da pecans, da 'ya'yan kabewa, da' ya'yan itacen sesame a kai a kai.
Cats mai tsanani
Cikakkun kitse suna da yawa a cikin nama (naman sa, naman alade, rago), samfuran madara gabaɗaya (man shanu, cuku, madara, ice cream), fatun kaji, da wasu abincin shuka (kwakwa, man kwakwa, man dabino, da man dabino).
Abincin gargajiya na Yammacin Turai yana ƙunshe da ƙimar kitse mai ƙima, wanda na iya haifar da lahani ga jiki, alal misali, na iya haifar da cututtukan rayuwa, da ciwon sukari na II, kiba da atherosclerosis. Yanke kitsen mai a abinci yana inganta lafiyar yawancin mutane.
Koyaya, ba duk kitsen mai yake da illa ga jiki ba. Hakanan suna da kaddarorin masu amfani (alal misali, man kwakwa ma mutane da yawa suna ɗaukarsa abinci ne mafi kyau), saboda haka ƙaramin kitse mai yakamata ya kasance cikin abincin. Heartungiyar Zuciya ta Amurka ta ba da shawarar fiye da gram 20 na kitsen mai a kowace rana.
Fats masu hatsari suna da haɗari a kowane adadi
Masu masana'antun abinci sun ƙirƙiri ƙungiyar mai a cikin dakunan gwaje -gwaje waɗanda suka fi fa'ida ga manufofin kasuwancin su fiye da lafiyar mu. Da aka sani da trans fatty acid, an ƙera su ne don samar da ɗan goge baki, goge baki, da ƙimar dafa abinci mai kama da fats na halitta. Amma waɗannan kitse na wucin gadi sun fi rahusa kuma suna da tsawon rayuwa.
A lokacin hydrogenation, ana “bama hydrogen” cikin ƙwayoyin kayan lambu na ruwa, wanda ke haifar da wani abu makamancin wadataccen mai, amma yafi haɗari ga lafiya. A lokaci guda, duk mahimman ƙwayoyin mai, bitamin, ma'adanai da sauran abubuwa masu amfani sun ɓace, yayin da sinadarai masu guba da ake amfani da su wajen samarwa da kuma haifar da dumama mai dumama ke iya ci gaba.
Trans fatty acids ana samun su, misali, a cikin sinadarin margarine, kuma ana samun su a cikin abinci mai sauri, kamar su soyayyen faransan, haka kuma a cikin kayan da aka toya na kasuwanci, da kanana da sauran kayan ciye ciye Amfani da irin waɗannan ƙwayoyin na wucin gadi yana tsangwama tare da matakan lalata jikinmu, yana ƙaruwa matakan testosterone, yana ƙara haɗarin kamuwa da cututtukan zuciya, cututtukan zuciya, da ciwon sukari na II. Fats mai hatsari yafi hatsari fiye da wadataccen kitse saboda suna tada mummunan cholesterol kuma suna rage kyakkyawan cholesterol. Fat fats yana da haɗari sosai cewa a ƙarshen shekarar da ta gabata, Hukumar Abinci da Magunguna ta Amurka ta fara aiwatar da tsari wanda zai hana amfani da ƙwayoyin mai a cikin abinci.
Don rage girman shigar ƙwayoyi marasa kyau a cikin jikinku, ina ba da shawarar mai zuwa:
- guji abinci mai zurfin ciki;
- cire kitse daga nama kafin a dafa, cire fata daga kaji;
- gasa, soya, ko simmer kaji, kifi, ko nama mara nauyi
- cire kitse wanda yake samarwa yayin dafa nama da kifi;
- Onlyara ɗan kitsen mai / mai kawai a cikin abinci ko a guje shi gaba ɗaya;
- zaɓi hanyoyin dafa abinci mafi koshin lafiya: kayan lambu na tururi ko gasa kayan lambu ba tare da amfani da mai ba;
- amfani da ganye ko marinade ba tare da mai ba don ƙara dandano a abinci
- Don kauce wa rashin daidaituwa na omega-3 / omega-6, yi amfani da man zaitun maimakon man zaitun ko sunflower (wannan sakon yana da zaɓuɓɓuka don miya don salads tare da man flaxseed);
- yalwata abincinku: ku ci kwayoyi da yawa, tsaba, kar ku manta game da babban abincin avocado;
- ku guji duk wani abu da ya ƙunshi kitse mai narkewa: irin kek, kwakwalwan kwamfuta, kayan ciye -ciye ...
Sources:
Makarantar Harvard ta Kiwon Lafiyar Jama'a
American Zuciya Association