Da yawa daga cikinmu suna jin tsoro kaɗan idan muka ji kalmar "mai" ko "mai," ko ba haka ba? Sau da yawa muna jin abubuwa kamar, "Kada ku ci abinci mai kitse, za su sa ku kitse," da kuma "Za su ƙara yawan cholesterol." Amma shin kun san cewa ba duk nau'in kitse ba ne ke da illa ga jikinmu? A gaskiya ma, wasu nau'ikan kitse suna da mahimmanci ga jikinmu don ya kasance cikin koshin lafiya. Don haka a yau, bari mu kawar da kuskuren da ake yi game da waɗannan kitsen kawai mu yi magana game da gaskiyar magana.
A taƙaice dai, menene kitse?
Kitse yana ɗaya daga cikin manyan sinadarai guda huɗu da jikinmu ke buƙata. Sauran su ne furotin, carbohydrates, da ruwa. Muna kiran waɗannan macronutrients.
Babban fasalin mai shine yawan kalori. Wato, idan aka kwatanta da sauran sinadarai masu gina jiki, mai yana da yawan kalori a kowace gram. Ka yi tunani a kai, gram na furotin ko carbohydrate yana da kalori 4 kacal. Amma gram na mai yana da kalori 9. Wannan ya ninka sau biyu.
Me kitse ke yi a cikin jikinmu?
Kitse yana taka muhimmiyar rawa a jikinmu. Bangon kowace ƙwayar halitta a jikinmu an yi shi ne da kitse mai yawa. Kitse kuma yana taimakawa wajen adanawa da jigilar wasu abubuwa a cikin jiki.
Kyakkyawan misali shine bitamin masu narkewar mai. Wataƙila kun ji labarin bitamin A, D, E, da K. Kitse yana da mahimmanci ga jikinmu don shan waɗannan bitamin yadda ya kamata.
Bugu da ƙari, kitse yana taimaka mana mu ji ƙoshi bayan mun ci abinci, ko kuma "ƙoshi." Shi ya sa cin abinci mai ɗan kitse ke sa mu ji ƙoshi da sauri.
Abu mafi muhimmanci shi ne cewa kitsen da muke ci daga abinci ba ya tara kai tsaye a matsayin kitsen jiki. Ana adana kitsen jiki ne kawai idan muka ci ƙarin kalori (ko dai mai ne, furotin, ko carbohydrates) fiye da yadda jikinmu yake buƙata a rana.
Waɗanne manyan nau'ikan kitse ne?
Sau da yawa muna rarraba kitse zuwa "mai kyau" da "mara kyau." Amma a zahiri ya ɗan fi rikitarwa fiye da haka. A kimiyyance, akwai manyan nau'ikan kitse guda huɗu a cikin abincin da muke ci.
| Nau'in Mai | Tushen gama gari |
|---|---|
| Kitse Mai Rage Kitse | Avocado da man avocado, goro kamar cashew da man su, zaitun da man zaitun. |
| Kitse Mai Yawa | Kifin da ke da mai kamar salmon, mackerel, sardines, waken soya, tsaban flax, tsaban sunflower, da gyada. |
| Kitse Mai Kitse | Man kwakwa, madarar kwakwa, man dabino, man shanu, cuku, madarar gaba ɗaya, jan nama (nama, naman alade), cakulan. |
| Fats masu canzawa | Margarine da aka yi da roba, kayayyakin burodi, da abinci mai sauri da aka soya (an haramta a wasu ƙasashe). |
Bari mu dubi waɗannan nau'ikan dalla-dalla.
1. Kitse Mara Kitse - "Kyakkyawan Kitse"
Waɗannan su ne abin da muke kira "mai mai kyau." Suna da ruwa a zafin ɗaki. Suna da kyau sosai ga lafiyar zuciyarmu. Akwai nau'i biyu daga cikinsu:
- Man da ba ya narkewa: Waɗannan suna taimakawa wajen rage yawan sinadarin cholesterol mara kyau (LDL cholesterol) a jikinmu.
- Kitse mai yawan kitse: Daga cikin waɗannan , Omega-3 da Omega-6 fatty acids nau'i biyu ne da jikinmu ke buƙata amma ba zai iya samar da su da kansa ba. Saboda haka, dole ne mu same su daga abinci. Omega-3 yana da yawa a cikin man kifi kuma yana da matuƙar muhimmanci ga aikin kwakwalwa da lafiyar zuciya.
2. Kitse Mai Cikakken Kitse - "Kitse Mai Iyaka"
Waɗannan kitse ne da ke da ƙarfi a zafin ɗaki (misali man kwakwa, man shanu). Duk da cewa muna kiran waɗannan "man shanu marasa kyau," a zahiri ba su da illa a ƙananan adadi .
Duk da haka, cin kitse mai yawa ba abu ne mai kyau ba. Domin idan ka yi haka, matakin mummunan cholesterol (LDL) a cikin jiki zai ƙaru, kuma bayan lokaci, haɗarin cututtukan zuciya da toshewar jijiyoyin jini na iya ƙaruwa. Shi ya sa likitoci ke ba da shawarar cin waɗannan a matsakaici da matsakaici.
3. Fat ɗin Trans - "Kitse Mai Kyau Gabaɗaya"
Wannan shine nau'in kitse mafi haɗari kuma wanda ya kamata mu guje masa gaba ɗaya. Ana yin kitsen trans da aka samar ta hanyar wucin gadi ta hanyar ƙara hydrogen a cikin man kayan lambu mai ruwa don yin su da ƙarfi (hydrogenation). Ana amfani da su don ƙara tsawon lokacin da abinci ke ajiyewa da kuma canza ɗanɗano.
Kitsen Trans yana ƙara yawan cholesterol mara kyau (LDL) yayin da yake rage yawan cholesterol mai kyau (HDL). Wannan yana ƙara haɗarin kamuwa da cututtukan zuciya sosai. Saboda wannan dalili, ƙasashe da yawa a duniya sun hana ƙara kitsen trans na wucin gadi a cikin abinci.
Shin abincin "marasa kitse" yana da kyau sosai?
Wannan tambaya ce da mutane da yawa ke yi. Idan ka je shago, akwai nau'ikan yogurt, madara, da biskit da yawa waɗanda aka yiwa lakabi da "Ƙarancin Mai". Muna tsammanin waɗannan suna da lafiya sosai. Amma ba koyaushe haka lamarin yake ba.
Ka yi tunani a kai, idan ka rage kitse a cikin abinci, sau da yawa yakan rasa ɗanɗanonsa. To me kamfanonin abinci ke yi? Don dawo da wannan ɗanɗanon da ya ɓace, suna ƙara ƙarin sukari, gishiri, ko wasu carbohydrates. Don haka kana iya cin wani abu da kake ganin bai da kitse, amma a zahiri yana iya zama mai yawan sukari. Bayan lokaci, wannan na iya ƙara haɗarin kamuwa da wasu cututtuka, kamar Ciwon Suga Nau'i na 2.
Saboda haka, yana da matuƙar muhimmanci a karanta lakabin abinci mai gina jiki kafin a sayi wani abu. Ko da kuwa yana da ƙarancin kitse, a duba yawan sukari da carbohydrates da ke cikinsa.
Me kuke tunani game da abinci mai yawan kitse?
Akwai wasu tsare-tsare na abinci, kamar tsarin cin abinci na ketogenic, wanda ke rage yawan carbohydrates sosai kuma yana ƙara yawan kitse da furotin. Waɗannan na iya zama da amfani ga wasu yanayi na lafiya (misali, farfadiya mai hana narkewar abinci).
Duk da haka, wannan nau'in abinci na musamman bai dace da kowa ba. Ga wasu mutane, bin irin wannan abincin mai yawan kitse na iya ƙara yin nauyi ga hanta ko koda. Saboda haka, kada ku taɓa bin irin waɗannan abinci na musamman ba tare da yin magana da likitan ku ba.
Idan kana da tambayoyi game da abinci da abinci mai gina jiki, kuma kana jin ruɗani, abu ne na al'ada. Abu mafi kyau da za ka yi shi ne ka ga likitan iyali ka yi magana game da wannan. Shi ko ita za su iya shiryar da kai kan tsarin cin abinci mai kyau da ya dace da kai.
Saƙon Ɗauka Gida
- Ba dukkan kitse ne ke "mummuna ba." Kitse mai kyau, kamar kitse mara kitse, suna da mahimmanci ga jikinmu don ya kasance cikin koshin lafiya.
- Ka yi ƙoƙarin haɗa abinci mai wadataccen kitse mara kitse, kamar avocado, man zaitun, goro kamar cashew da almond, da kifi mai mai a cikin abincinka.
- Ka rage yawan kitsen da kake ci (man kwakwa, man shanu, jan nama). Ba sai ka cire su gaba daya ba, amma ka ci su daidai gwargwado.
- A guji cin abinci mai ɗauke da kitsen roba (abin da aka gasa, wasu nau'ikan margarine) gwargwadon iyawa. Waɗannan su ne nau'ikan kitsen "mara kyau".
- Kada ka yarda da alamar "Ƙarancin Mai" ta ruɗe ka. Haka kuma, ka lura da yawan sukari da ke cikinsa kafin ka saya.
- Tabbatar ka tuntuɓi likitanka kafin ka yi wasu manyan canje-canje a abincinka, musamman kafin ka bi tsarin cin abinci mai yawan kitse kamar keto.
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