Yadda ake dafa abinci don rage cholesterol? Bari mu yi magana game da waɗannan mai (Cholesterol da Fats ɗin Girki)

Shin likitanka ya gaya maka cewa matakin cholesterol ɗinka ya ɗan yi yawa? Idan hakan ta faru, abu na farko da mutane da yawa ke tunani da yi shine kawar da mai da kitse gaba ɗaya daga abincinsu. Suna tunanin, "Cin mai shine sanadin hakan, don haka kada ka ci mai." Amma shin ka san, a cewar ƙwararrun masana abinci mai gina jiki, kawar da duk wani nau'in mai ba zato ba tsammani zai yi illa fiye da kyau ga ƙoƙarinka na rage cholesterol ɗinka. Idan ana maganar kitse, abu mafi mahimmanci shine zaɓar adadin da ya dace da nau'insa .

Me yasa kitse/mai suke da mahimmanci ga jikinmu?

Tunda akwai alaƙa tsakanin matakan cholesterol a jini da kuma kitsen da ke cikin abincin da muke ci, za ka iya tunanin cewa rage kitse gaba ɗaya daga cikin abincinka shine mafi kyawun abu da za a yi. Yawan cholesterol yana haifar da mummunan cututtuka kamar cututtukan zuciya da bugun jini. Amma masana sun ce irin waɗannan ƙuntatawa na abinci mai tsanani ba su da kyau a gare ka.

A taƙaice dai, fatty acids suna da matuƙar muhimmanci ga jikinmu don ya yi aiki yadda ya kamata. Wasu nau'ikan kitse , musamman omega-3 fatty acids, suna da matuƙar amfani ga zuciyarmu. Suna kuma taimakawa wajen jigilar da kuma sha bitamin masu narkewar kitse kamar bitamin A, D, E, da K a ko'ina cikin jiki. Ba wai kawai haka ba, har ma da kitse yana ba wa jikinmu kuzari, ko kuma kalori.

Bugu da ƙari, kitse yana taimakawa wajen ɗanɗano da ƙamshin abinci, haka kuma yana taimaka maka jin "ƙoshi" bayan cin abinci. Ka yi tunani kawai, za ka iya ci gaba da cin abincin da ba shi da kitse? Bai ji daɗi ba, ko ba haka ba? Don haka, maimakon rage kitse gaba ɗaya, ya fi muhimmanci a zaɓi nau'in da ya dace.

Waɗanne man fetur ne mafi kyau don amfani da su yayin dafa abinci don rage cholesterol?

Domin rage yawan kitsen da muke ci, yana da muhimmanci a takaita yawan kitsen da muke ci, sannan a zabi nau'in kitse da ya dace yayin dafa abinci. Kitsen da muke amfani da shi a cikin abubuwa kamar man shanu, margarine, da man kayan lambu za a iya raba shi zuwa manyan rukuni biyu: mai kyau (mai kitse mara kitse) da mara kyau (mai kitse mai cike da kitse da mai trans).

Abin da ya kamata ku sani musamman game da man kwakwarmu

Kamar yadda kake gani, an rarraba man kwakwa a matsayin 'mara kyau mai kitse'. Dalilin haka shine man kwakwa yana da yawan kitse mai kitse . Amma akwai wani muhimmin batu da muke buƙatar fahimta a nan. Tunda man kwakwa samfurin shuka ne, ba ya ɗauke da cholesterol . Duk da haka, saboda yana da yawan kitse mai kitse, kamar kowane abu, ya kamata a sha man kwakwa daidai gwargwado . Ko da yake ba lallai ne ka daina shansa gaba ɗaya ba, yana da kyau ka guji shansa fiye da kima.

Jikinmu yana samar da adadin kitse mai cike da sinadarin cholesterol da yake buƙata. Saboda haka, babu buƙatar samun ƙarin waɗannan daga waje. Ba ma buƙatar kitsen trans kwata-kwata.

Bambancin gaske tsakanin mai mai kyau da mara kyau

A gaskiya ma, yawancin man da muke amfani da shi don girki da su cakuda ne na mai mai kyau da mara kyau. Misali, ana ɗaukar man zaitun a matsayin mai "mai kyau", amma kuma yana ɗauke da wani kitse mai cikakken kitse (mara kyau). Hakazalika, ana ɗaukar man shanu a matsayin "mara kyau," amma kuma yana ɗauke da wani kitse mara cika (mai kyau). Ko man yana da kyau ko mara kyau ya dogara da nau'in kitsen da yake ɗauke da shi a yalwace.

Ko da mai mai kyau (kamar man zaitun) na iya ƙara kitse mai cike da sinadarai marasa amfani da kuma adadin kuzari a jikinka idan aka sha shi a matsakaici. Kamar man shanu, man zaitun ma yana ɗauke da adadin kuzari. Idan aka ƙara adadin kuzari marasa amfani a jiki, nauyin jiki yana ƙaruwa. Kiba wani babban abin da ke haifar da cututtukan zuciya.

To, waɗanne irin mai ya kamata ku ajiye a cikin ɗakin girki?

To, waɗanne irin mai ya kamata mu yi amfani da su wajen girki don rage cholesterol?

• Don girki gabaɗaya: Ya fi kyau a ajiye mai mai mai yawa wanda ba shi da kitse kuma zai iya jure yanayin zafi mai yawa a cikin ɗakin girkin ku. Misalai sun haɗa da man kayan lambu, man canola, da man sunflower. Waɗannan ba su da araha kuma ana iya amfani da su don shirya nau'ikan abinci iri-iri.
• Don dandano na musamman: Haka kuma za ku iya amfani da abubuwa kamar man avocado da man almond.
• Game da Man Zaitun: Za ku iya dafawa da man zaitun. Duk da haka, man kamar man zaitun na musamman, man ridi, da man gyada bai kamata a fallasa su ga wuta mai zafi ba. Suna ƙonewa cikin sauƙi, suna rasa halayensu da ɗanɗanonsu. Waɗannan sun fi kyau a yi amfani da su a cikin salati ko kuma a yi musu ruwan ganye da aka dafa.

Banda man kwakwa da man dabino, sauran man kayan lambu sune waɗanda ƙwararru suka fi ba da shawara. Amma hakan ba yana nufin dole ne ka daina amfani da man shanu ko margarine gaba ɗaya ba. Abu mafi mahimmanci shine a rage amfani da su.

To, yanzu bari mu dafa ta yadda zai rage cholesterol!

Akwai hanyoyi masu sauƙi kaɗan don rage kitse mara kyau a cikin abincinku.

• Yi amfani da ƙasa da yadda girke-girke ke buƙata: Misali, idan girke-girken kek yana buƙatar rabin kofi na man shanu, ya kamata ka yi amfani da rabin kofi na man shanu da rabin kofi na mai mai kyau.
• Yi amfani da madadin da ya fi lafiya: Sauya gajeriyar amfani da wani abu kamar man canola.
• Yi amfani da madadin da ba shi da kitse: Lokacin yin abubuwa kamar fanke da muffins, za ka iya maye gurbin wani ɓangare na man da ke cikin girke-girke da applesauce mara sukari ko yogurt mara kitse.

Ga wasu madadin da za ku iya amfani da su.

Ko wace hanya ka bi, sakamakon haka ne: rage yawan kitse mara kyau (mai cike da kitse da kuma mai trans) da ake ƙarawa a cikin abincinka.