Fats wanda ba'a gamsar dashi ba

A yau, muna karɓar bayanai da yawa game da lafiyayyen kitse da marasa lafiya, haɗakar abinci, da shawarar allurai da lokuta don cinye su don iyakar fa'idodin kiwon lafiya.

Dangane da bayanan da aka yarda gabaɗaya a yau, fatty acids ɗin da ba a cika su ba an san shugabannin masu kitse dangane da abun ciki na abubuwa masu amfani.

Wannan yana da ban sha'awa:

• Adadin Amurkawa masu kiba ya ninka a cikin shekaru 20 da suka gabata, wanda ya yi daidai da farkon “juyin juya hali mara kiba” a Amurka!
• Bayan shekaru na lura da dabbobi, masana kimiyya sun yanke shawarar cewa rashin kitse a cikin abinci yana haifar da raguwar tsawon rayuwa.

Abincin da ke da mafi girman abun ciki mara ƙima:

Nuna kimanin kimanin a cikin 100 g na samfurin

Halayen gabaɗayan kitse marasa ƙarfi

Fat ɗin da ba a cika ba shine rukuni na abubuwan gina jiki da ake buƙata don gina ƙwayoyin jikin mu da daidaita tsarin tafiyar da rayuwa.

Fat ɗin da ba a cika ba suna cikin farkon wuri tsakanin masu sha'awar cin abinci mai kyau. Waɗannan sun haɗa da monounsaturated da polyunsaturated fatty acids.

Bambanci tsakanin kitsen da ba a cika ba da sauran nau'ikan kitse yana cikin tsarin sinadaransu. Rukunin farko na fatty acids ba su da yawa suna da alaƙa guda biyu a tsarin sa, yayin da na biyu yana da biyu ko fiye.

Shahararrun mambobi na dangin fatty acid maras nauyi sune omega-3, omega-6, da omega-9 fats. Mafi sanannun sune arachidonic, linoleic, myristoleic, oleic da palmitoleic acid.

Yawancin kitse marasa ƙarfi suna da tsarin ruwa. Banda man kwakwa.

Ana kiran man kayan lambu da yawa a matsayin abinci mai wadataccen kitse mara nauyi. Amma kar a manta da man kifi, dan kadan na man alade, inda ake hada kitsen da ba shi da dadi tare da cikkake.

A cikin abinci na tsire-tsire, a matsayin mai mulkin, an haɗa polyunsaturated fatty acids tare da monounsaturated. A cikin samfuran dabbobi, yawancin kitsen da ba su da yawa ana haɗa su tare da kitse mai ƙima.

Babban aikin kitse maras nauyi shine shiga cikin metabolism mai. A wannan yanayin, raguwar cholesterol a cikin jini yana faruwa. Fat ɗin da ba a cika ba suna da kyau a cikin jiki. Rashin ko rashin irin wannan nau'in mai yana haifar da rushewar kwakwalwa, lalacewar yanayin fata.

Bukatar kitse na yau da kullun

Don aikin yau da kullun na jikin mutum mai lafiya wanda ke jagorantar salon rayuwa, kuna buƙatar cinye har zuwa 20% na kitse marasa ƙarfi daga jimlar adadin kuzari na abinci.

Lokacin zabar abinci a manyan kantuna, ana iya karanta bayanai kan kitsen samfurin akan marufi.

Me yasa yake da mahimmanci a ci daidai adadin mai?

• kwakwalwarmu tana da kiba kashi 60%;
• fats da ba a cika su ba wani bangare ne na membranes cell;
• zuciyarmu tana karbar kusan kashi 60% na makamashinta sakamakon sarrafa kitse;
• ana buƙatar kitse ta tsarin juyayi. Suna rufe jijiyar jijiyoyi kuma suna shiga cikin watsawar motsin jijiya;
• fatty acids wajibi ne ga huhu: su ne ɓangare na membrane na huhu, shiga cikin tsarin numfashi;
• fats suna rage narkewar abinci, suna haɓaka cikakken ɗaukar abubuwan gina jiki, kyakkyawan tushen kuzari kuma suna ci gaba da jin daɗi na dogon lokaci;
• fats suna da mahimmanci ga hangen nesa.

Haka kuma, kitsen da ke dogara da shi yana kare gabobin ciki daga lalacewa. Wasu nau'ikan fatty acid suna taka muhimmiyar rawa wajen kiyaye tsarin garkuwar jikin mu.

Bukatar kitse mara nauyi yana ƙaruwa:

• a farkon lokacin sanyi;
• tare da manyan lodi a jiki a lokacin wasanni;
• lokacin aiki tare da aiki mai wuyar gaske;
• ga mata masu dauke da yaro sannan su shayar da shi;
• a lokacin girma mai aiki a cikin yara da matasa;
• tare da cututtukan zuciya (atherosclerosis);
• lokacin gudanar da aikin dashen gabobin;
• a lokacin maganin cututtukan fata, ciwon sukari mellitus.

Bukatar kitse mara nauyi yana raguwa:

• tare da bayyanar cututtuka na rashin lafiyar fata;
• tare da ƙwannafi da ciwon ciki;
• idan babu aikin motsa jiki a jiki;
• a cikin mutanen da suka tsufa.

Narkar da kitsen da ba a cika ba

Ana ɗaukar kitse marasa ƙarfi a cikin sauƙin narkewa. Amma da sharadin cewa jikewar jiki bai wuce kima ba. Don inganta ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, yana da daraja ba da fifiko ga kayan abinci da aka dafa ba tare da maganin zafi ba (salatu, alal misali). Ko dafaffen jita-jita - hatsi, miya. Tushen cikakken abinci mai gina jiki shine 'ya'yan itatuwa, kayan lambu, hatsi, salads tare da man zaitun, darussan farko.

Haɗin kitse ya dogara da abin da suke narkewa. Fats tare da babban wurin narkewa ba su da narkewa. Tsarin karya kitse kuma ya dogara da yanayin tsarin narkewar abinci da kuma hanyar shirya wasu samfuran.

Abubuwan da ke shafar abubuwan da ke cikin kitse marasa ƙarfi a cikin jiki

Ba za a iya samar da kitsen da ba shi da tushe da kansu a cikin jikin mutum. Kuma suna shiga jikin mu da abinci kawai.

Amfani mai amfani

Don kula da lafiya da kuma na gani roko, yi kokarin cinye unsaturated fats ba tare da zafi magani (idan zai yiwu, ba shakka!) Saboda overheating na fats take kaiwa zuwa tara da cutarwa abubuwa da zai iya muni ba kawai adadi, amma kuma kiwon lafiya a general.

Masana abinci mai gina jiki sun yanke shawarar cewa soyayyen abinci ba sa cutar da jiki idan aka dafa shi da man zaitun!

Unsaturated mai da wuce haddi nauyi

Yaƙin da ya wuce kima yana ci gaba da samun ƙarfi. Shafukan Intanet a zahiri suna cike da shawarwari kan yadda za a shawo kan wannan matsala cikin kankanin lokaci. Sau da yawa, masu cin abinci masu zaman kansu suna ba da shawara ga abinci maras kitse ko ba da abinci mara kitse gaba ɗaya.

Kwanan nan, duk da haka, masana kimiyya sun gano, a kallon farko, wani abu mai ban mamaki. Ba sabon abu ba ne don samun kiba ya faru sakamakon amfani da shirye-shiryen sarrafa nauyin ƙananan kitse. "Yaya hakan zai yiwu?" – ka tambaya. Sai ya zama cewa wannan ya faru! ..

Guje wa abincin da ke da kitse sau da yawa yana tare da karuwar adadin sukari a cikin abinci, da kuma yawan amfani da carbohydrates mai sauƙi. Wadannan abubuwa, idan ya cancanta, jiki kuma yana canza su zuwa mai.

Daidaitaccen amfani da kitse mai lafiya yana kawo kuzari ga jiki, wanda ake kashewa sosai yayin asarar nauyi!

Unsaturated mai don kyau da lafiya

Kifi kusan ana haɗa shi a cikin menu na mafi kyawun shirye-shiryen abinci. Bayan haka, jita-jita na kifi shine kyakkyawan tushen huhu don shayar da kitse mara nauyi. Musamman mai arziki a cikin unsaturated m acid su ne marine kifi na m iri (sardine, herring, cod, salmon ...).

Idan akwai isassun kitsen da ba su da yawa a cikin jiki, to fatar ta yi kyau, ba ta wargajewa, gashin yana sheki, kuma ƙusoshin ba sa karyewa.

Rayuwa mai aiki da daidaitaccen abinci tare da kasancewar isasshen adadin kitse mara nauyi shine mafi kyawun zaɓi ga waɗanda ke son kula da matasa da lafiya!