Idan muka ji kalmar kitse, wani lokacin mukan ji tsoro kaɗan, ko ba haka ba? Wasu mutane suna tunanin, 'Kai, kitse ba shi da kyau a ci.' Amma ka sani, kitse a zahiri muhimmin sinadari ne ga jikinmu. Ba duk kitse ba ne mara kyau, kuma wasu nau'ikan kitse suna da mahimmanci ga jikinmu don yin aiki. Don haka, a yau za mu kawar da kuskuren da ake yi game da wannan kitsen mu yi magana game da ainihin cikakkun bayanai.
Me kitse ke yi wa jikinmu?
A taƙaice dai, kitse yana ɗaya daga cikin manyan sinadarai guda huɗu da ke samar da kuzari ga jikinmu. Sauran kuma su ne furotin, carbohydrates, da ruwa. Muna kiran waɗannan macronutrients .
Ɗaya daga cikin abubuwan da suka bambanta game da kitse shine cewa yana da yawan kalori idan aka kwatanta da sauran abubuwan gina jiki. Kawai ka yi tunani, gram ɗaya na mai yana da kalori 9. Amma gram ɗaya na furotin ko carbohydrate yana da kalori 4 kacal. Wannan ya fi ninki biyu! Don haka kitse tushen kalori ne mai yawa.
Kitse wani nau'in triglyceride ne a cikin rukunin sinadarai na `(Lipids)` . Jikinmu yana buƙatar waɗannan `(Lipids)` ko kitse don yin ayyuka na musamman da dama. Ka yi tunanin, bangon biliyoyin ƙwayoyin halitta a jikinmu sun ƙunshi kitse. Haka kuma, kitse yana taimakawa wajen adanawa da jigilar wasu abubuwa a cikin jiki. Misali, kitse yana da mahimmanci ga jiki don shan bitamin masu narkewar mai kamar bitamin A, D, E, da K yadda ya kamata. Kitse yana taimaka wa jikinmu ya yi amfani da waɗannan bitamin yadda ya kamata.
Wani abu kuma shi ne cewa kitse yana taimaka mana mu ji 'isasshe, ƙoshi' lokacin da muka ci abinci. Wannan ana kiransa ƙoshi . Wannan yana nufin yana da mahimmanci a sarrafa yawan cin abinci. Don haka idan akwai ɗan kitse a cikin abinci, muna jin ƙoshi da sauri, don haka muna cin abinci ƙasa da yadda ya kamata.
Amma ga abin da ke faruwa, kitsen da muke ci ba ya tara kai tsaye a matsayin kitsen jiki, wato, a matsayin kitsen mai . Hakan yana faruwa ne kawai idan muka cinye adadin kuzari (ko sun fito ne daga furotin, carbohydrates, ko mai) fiye da yadda muke buƙata a kowace rana. Wato, idan muka cinye adadin kuzari fiye da yadda muke ƙonawa don kuzari, jikinmu yana adana su a matsayin mai kuma yana girma.
To, waɗanne nau'ikan kitse ne akwai?
Sau da yawa muna rarraba kitse zuwa 'cikakke' da 'marasa cikas'. Amma a zahiri ya fi rikitarwa fiye da haka. A takaice dai, akwai manyan nau'ikan kitse guda huɗu da muke samu daga abinci:
- Man da ba shi da kitse mai yawa
- Man da ba a cika ba
- Kitse mai cikakken kitse
- Trans kitse
Yanzu bari mu kalli kowanne daga cikin waɗannan nau'ikan daban-daban.
Menene kitsen monounsaturated?
Ana kuma kiran waɗannan da monounsaturated fatty acids (MUFAs) . Mafi yawancinmu muna samun waɗannan ne daga:
- Daga avocado da man avocado
- Kwayoyi daban-daban da mainsu (misali gyada, almond, cashews)
- Daga zaitun da man zaitun
Likitoci sun ba da shawarar cewa kashi 20% ko ƙasa da haka na jimlar adadin kuzarin da muke ci a kullum ya kamata ya fito ne daga waɗannan kitsen monounsaturated. Idan ana ba da shawarar matsakaicin babba ya ci kimanin kalori 2,000 a kowace rana, to ya kamata a sami kimanin kalori 400 daga wannan nau'in a mafi yawan lokuta.
Bari mu kuma koyi game da kitsen da ke ɗauke da polyunsaturated!
Ana kuma kiran waɗannan da polyunsaturated fatty acids (PUFAs) . Wasu daga cikinsu muhimman fatty acids ne. Wannan yana nufin cewa jikinmu ba zai iya yin su ba tare da su ba, kuma jikinmu ba zai iya yin su ba. Saboda haka, muna buƙatar samun su daga abincin da muke ci.
Muhimman fatty acids polyunsaturated sune:
- Omega-3 : Namiji yana buƙatar kimanin gram 1.6 a kowace rana, mace kuma tana buƙatar kimanin gram 1.1 a kowace rana.
- Omega-6 : Namiji yana buƙatar kimanin gram 17 a kowace rana, mace kuma tana buƙatar kimanin gram 12.
Akwai manyan nau'ikan omega-3 fatty acids guda biyu, kuma suna fitowa daga tushe daban-daban:
- Omega-3s masu dogon sarka : Ana samun waɗannan galibi a cikin kifaye masu mai, kamar herring, mackerel, salmon, sardines, trout, da shellfish. Hakanan suna da yawa a cikin madarar mama.
- Gajerun omega-3s : Ana samun waɗannan galibi a cikin kayan lambu da tsire-tsire. Ana samun su a cikin kayan lambu kore kamar alayyafo, man canola, tsaba flax da man flax, waken soya, gyada da man gyada.
Akwai hanyoyi da yawa na samun sinadarin omega-6 mai kitse. Wasu misalai sune:
- Masara da man masara
- ƙwai
- Ganye kamar waken soya da man waken soya
- Iri na Sesame da man sesame
- Tsaba da man sunflower
- Margarine mai laushi
- Ƙwayar alkama
Shin kitse mai cikewa ba shi da kyau haka?
Kitse mai cikakken kitse nau'in kitse ne wanda yake da ƙarfi a zafin ɗaki. Ba shi da illa a ƙananan adadi . Likitoci sun ba da shawarar cewa ƙasa da kashi 10% na jimlar adadin kuzarin da muke ci a kullum ya fito ne daga kitse mai cikakken kitse.
Amma bincike ya nuna cewa shan kitse mai yawa zai iya zama illa ga lafiyarka . Wannan saboda yana iya ƙara haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini, ko cututtukan zuciya . Musamman ma, ana tunanin cewa hakan yana faruwa ne saboda yana ƙara yawan mummunan cholesterol, ko LDL cholesterol , a jikinmu. Shi ya sa likitoci suka ba da shawarar sosai mu iyakance adadin kitse mai cike da abinci da muke ci da kuma sau nawa muke cin sa.
Manyan abinci masu yawan kitse sune:
- Kitsen dabbobi (misali Man shanu, Tallow)
- Man shanu da cakulan (musamman cakulan madara)
- Madarar kwakwa da man kwakwa (kodayake waɗannan suna ɗauke da kitse mai yawa, akwai ra'ayoyi daban-daban game da amfani da su a matsakaici)
- Abincin madara, musamman man shanu, kirim, madarar da ba ta da kitse, da wasu cuku
- Man dabino
- Naman ja (nama, rago, naman alade)
Trans fats - wannan shine mafi haɗari!
Kitsen Trans yana kama da kitse mai cikakken kitse. Bambancin kawai shine ɗan bambanci a cikin tsarin sinadarai. Dukansu suna da ƙarfi a zafin ɗaki, kuma duka suna haɓaka mummunan cholesterol (LDL cholesterol). Amma kitsen trans yana yin wani abu mafi muni - suna rage cholesterol mai kyau (HDL cholesterol)! Wannan cholesterol na HDL shine nau'in cholesterol mai kyau wanda ke kare zuciyarmu.
Akwai hanyoyi guda biyu na trans fats:
- Tushen Halitta : Nama ja da kayayyakin kiwo na iya ƙunsar ƙananan adadi. Ana kuma samar da ƙananan adadi lokacin da aka dumama man kayan lambu zuwa yanayin zafi mai yawa (misali, yayin soya mai zurfi).
- Tushen Wucin Gadi : Ana ƙirƙirar kitsen trans ta hanyar wucin gadi ta hanyar sanya man kayan lambu mai ruwa ga wasu hanyoyin sinadarai, kamar hydrogenation. Waɗannan su ne mafi cutarwa . Ana samun su a cikin kayan gasa da yawa, kayan ciye-ciye da aka shirya, da wasu nau'ikan margarine.
Amma labari mai daɗi shi ne cewa ƙasashe da yawa a duniya, kamar Amurka, yanzu sun haramta ƙara kitsen roba a cikin abinci. Dalilin haka shine haɗarin lafiya na dogon lokaci na cin kitsen roba. Akwai kuma shaidar cewa kitsen roba yana ƙara haɗarin kamuwa da cutar kansa da sauran cututtuka.
To za mu iya rarraba kitse a matsayin mai kyau da mara kyau?
A gaskiya ma, idan ana maganar kitse banda kitsen trans, yana da wuya a ce 'wannan yana da kyau, wannan ba shi da kyau.' Kitsen trans koyaushe yana da muni, babu shakka game da shi!
Amma bari mu kalli sauran. Bincike ya nuna cewa tushen kitse mai cike da kitse, wanda wani lokacin ake yiwa lakabi da 'mara kyau' (misali, kiwo mai cikakken kitse, cakulan mai duhu, nama mara gishiri), idan aka sha shi a matsakaici, ba lallai bane ya ƙara haɗarin kamuwa da cututtukan zuciya.
Haka kuma, yayin da kitsen da ake kira 'mai kyau' marasa kitse (wato kitsen monounsaturated da polyunsaturated) suna da amfani ga jiki, amma ba su da kyau idan aka sha su fiye da kima. Yawan komai ba shi da kyau, har ma da ruwan 'ya'yan itace yana da guba. Shi ya sa likitoci suka ce ya kamata mu yi taka tsantsan game da yawan kitsen da muke ƙarawa a cikin abincinmu.
Shin abinci mai ƙarancin kitse koyaushe yana da kyau?
A'a, ba koyaushe yake faruwa haka ba. Ka yi tunani game da shi, idan ka rage kitse a cikin abinci, yana canza ɗanɗanonsa, sau da yawa yana sa ɗanɗanon ya yi muni. To me kamfanonin abinci ke yi? Suna ƙara sukari da carbohydrates a cikin abincin 'marasa kitse' don rama wannan ɗanɗanon. Amma bayan lokaci, wannan ƙarin sukari da carbohydrates na iya ƙara haɗarin kamuwa da cututtuka kamar ciwon suga na Type 2 .
Don haka, domin guje wa shiga cikin wani mummunan abu da wani abu, muna buƙatar karanta lakabin abinci mai gina jiki da ke kan fakitin abinci a hankali.Ka yi taka-tsantsan game da yawan carbohydrates da sukari da ke cikinsa. Kada ka ɗauka cewa wani abu yana da kyau kawai saboda yana cewa "ba shi da kitse" ko "ba shi da kitse."
Idan kuna da wasu tambayoyi game da wannan, yi magana da mai ba ku kulawa ta farko. Zai iya ba ku ƙarin bayani da jagora. Hakanan za su iya tura ku zuwa ga wani kamar likitan abinci ko masanin abinci mai gina jiki.
Akwai wani abu kamar cin abinci mai yawan kitse?
Eh, akwai wasu abinci da ke fifita kitse da furotin fiye da carbohydrates. Misali shine abincin ketogenic . Wannan nau'in abinci na iya zama da amfani ga wasu cututtuka, kamar farfadiya mai jure magani. Duk da haka, bai dace da kowa ba. Ga wasu mutane, abincin keto na iya ƙara matsin lamba ga hanta ko koda. Saboda haka, kada ku taɓa fara cin abinci na keto ba tare da shawarar likita ba.
Idan ka je babban kanti ka sayi abinci, akwai lokutan da za ka ruɗe kafin ma ka duba lakabin abinci mai gina jiki. Abu ne na al'ada ka ji kamar ka ɓace kuma ka ruɗe game da ko wannan kitsen yana da kyau ko mara kyau. Ba kai kaɗai ba ne, mutane da yawa haka suke.
Likitan iyali zai iya taimaka maka ka ƙara koyo game da wannan. Koyon karanta lakabin abinci mai gina jiki da kuma gano nau'ikan kitse daban-daban na iya zama muhimmin mataki na farko. Da zarar ka san abin da za ka nema, yanke shawara game da kitse da sauran abinci ba zai yi wahala ba.
To, wane sako ya kamata mu tuna daga wannan labarin?
Mai sauƙi. Kitse ba makiyinmu ba ne, abokinmu ne! Amma tare da sharuɗɗa.
- Ba dukkan kitse ne ke da illa ba: Akwai muhimman kitse ga jikinmu. Ba tare da su ba, ba za mu iya zama lafiya ba.
- A guji kitsen trans ko ta halin kaka: Waɗannan su ne ainihin munanan. A guji abincin da ke ɗauke da kitsen trans na wucin gadi gwargwadon iyawa.
- A rage kitse mai kitse: A rage kitse mai kitse, wanda ake samu a cikin abubuwa kamar jan nama, kayayyakin kiwo masu yawan kitse, man dabino, da man kwakwa, zuwa ƙanƙanin lokaci.
- A ba da fifiko ga kyawawan kitse: A ƙara kitse marasa cika (monounsaturated da polyunsaturated) da ake samu a cikin avocado, man zaitun, goro (gwoza, cashew, almond), tsaban flax, da kifi mai mai (kamar salmon, sardines) a cikin abincinku.
- Yawan kitse yana da muhimmanci: Ko da yake shine mafi kyawun nau'in kitse, ba shi da kyau a sha da yawa. A daidaita komai.
- Karanta lakabi: Kada ka yarda kalmomin 'ƙananan mai' su ruɗe ka. Haka kuma ka duba sukari da kuma sinadarin carbohydrate.
- Nemi shawarar likita: Idan kuna da wasu tambayoyi game da kitse ko abinci mai gina jiki, kada ku ji tsoron tambayar likitan ku.
Ka tuna, cin abinci mai kyau yana da matuƙar muhimmanci ga rayuwa mai kyau. A cikin wannan abincin mai kyau, yana da mahimmanci a sami nau'in kitse mai kyau, a daidai adadin! Don haka bari mu yi zaɓi mai kyau, mu yi abota da mai, kuma mu kasance cikin koshin lafiya!
` Kitse, abinci mai gina jiki, cin abinci mai kyau, abinci, cholesterol, cututtukan zuciya, kitse mara kitse, kitse mai cikakken kitse
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න