Idan muka je shago, sai mu ga shiryayyu cike da kwalaben mai iri-iri, ko ba haka ba? Wata rana sai mu ji cewa cin man shanu ba shi da kyau ga zuciya. Wata rana sai su ce ba shi da muni sosai, amma maimakon haka cin abinci da yawa kamar burodi da shinkafa yana da haɗari. Bayan jin waɗannan labaran, dole ne kanki ya ruɗe. "Ya Allahna, wane mai ne mai kyau, me za mu ci?" Dole ne kina tunani. Don haka a yau, bari mu yi magana game da wannan, wato, gaskiyar mai da mai, cikin sauƙi da kuma cikin abokantaka.
Kada ka damu! Ya kamata ka ji tsoro game da 'kitse mai cike da kitse'?
Na dogon lokaci, duk mun yi tunani iri ɗaya. Wato , kitse mai cike da kitse, wanda ake samu a cikin abubuwa kamar man shanu, cuku, nama mai kitse, da kayayyakin kiwo, shine babban abokin gaba na zukatanmu. Akwai dalilin yin tunani haka. Domin waɗannan kitse mai cike da kitse suna ƙara matakin "mummunan" cholesterol, ko LDL cholesterol, a cikin jininmu. Yawan matakan LDL yana da alaƙa kai tsaye da cututtukan zuciya. Shi ya sa likitoci suka gaya mana mu rage cin waɗannan.
Amma sabon bincike ya nuna cewa akwai wani ɓangare na wannan labarin. Matsalar ba wai kawai kitse mai cike take ba. Ka yi tunanin idan ka daina cin man shanu gaba ɗaya ka fara cin abubuwa kamar biskit, kek, burodi, da shinkafa farar da aka yi wa lakabi da ba su da kitse amma cike suke da sukari da carbohydrates masu inganci? A zahiri, hakan na iya ƙara haɗarin kamuwa da cututtukan zuciya.
A takaice dai, idan kana tunanin rage kitse amma maimakon haka kana cin sukari da gari, hakan yana haifar da illa fiye da amfani.
Shin hakan yana nufin za mu iya cin man shanu da cuku gwargwadon yadda muke so? A'a, ko kaɗan ba haka ba ne. Manyan ƙungiyoyin kiwon lafiya na duniya, kamar Ƙungiyar Zuciya ta Amurka, har yanzu suna ba da shawarar kada mu sami fiye da kashi 7% na jimlar adadin kuzarin da muke samu a kowace rana daga kitse mai cike da kitse. Don haka yana da matuƙar muhimmanci a yi la'akari da adadin.
Bari mu zaɓi mai mai mai lafiya ga zuciya, mai tushen tsirrai
Yawancin likitoci da masana abinci mai gina jiki sun yarda cewa yana da kyau a maye gurbin kitse mai cike da kitse da kitse mara kitse . Misali, ya fi kyau a yi amfani da man zaitun ko man canola maimakon man shanu.
Duk da haka, akwai ra'ayoyi daban-daban game da wane irin mai ne ya fi lafiya. Bari mu duba waɗannan dalla-dalla .
| Nau'in mai | Babban nau'in mai | Me ya dace da shi? |
|---|---|---|
| Man Zaitun | Monounsaturated | A ci shi da salati, burodi, ko a yayyafa shi a kan taliya, da sauransu. Bai dace da zafi mai zafi ba. |
| Man Canola | Polyunsaturated da Omega-3 | Don soya da girki (wurin hayaƙi mai yawa). Ba shi da wani ƙamshi na musamman don haka ba ya shafar wasu dandano. |
| Man Sunflower | Polyunsaturated | Don soya da girki (mafi yawan hayaƙi). |
| Waken soya, man masara | Polyunsaturated | Don dalilai daban-daban na girki. |
| Man Sesame | Polyunsaturated da monounsaturated | Don ƙara ɗanɗano da ƙamshi ga girke-girken Asiya. Bai dace da zafi mai zafi ba. |
Abu mafi kyau da za a yi shi ne a yi amfani da nau'ikan man kayan lambu daban-daban maimakon nau'in man guda ɗaya kawai. Yana da kyau ga lafiyarka da kuma ɗanɗanon abincinka.
Kada ku manta game da Omega-3 fatty acids!
Babu shakka game da hakan. Omega-3s suna da matuƙar muhimmanci ga jikinmu. Suna kare zukatanmu daga rashin daidaituwar tsarin zuciya. Suna kuma taimakawa wajen kiyaye sassaucin jijiyoyin jini, suna rage haɗarin kamuwa da bugun zuciya da bugun jini.
Yadda ake samun Omega-3?
- Kifi mai mai:A haɗa kifin salmon, sardines, herring, mackerel, da herring a cikin abincinku aƙalla sau biyu a mako.
- Tushen shuke-shuke: Man gyada, man flax, da man canola suma suna ɗauke da sinadarin omega-3. Duk da haka, ba su ƙunshi irin wannan sinadarin omega-3 mai ƙarfi kamar man kifi ba.
- Karin Abinci: Idan kuna shan ƙarin omega-3, yana da mahimmanci ku fara tuntuɓar likitan ku.
Mugu na gaske: A rage kitsen trans gaba ɗaya
Ga abin da muke buƙatar kawar da shi gaba ɗaya daga cikin abincinmu: Kitsen Trans na wucin gadi .
Wannan yana ƙara yawan cholesterol mara kyau (LDL) da kuma rage cholesterol mai kyau (HDL). Ba wai kawai hakan ba, yana kuma haifar da kumburi a jiki. Wannan kumburin yana haifar da cututtuka da dama na yau da kullun kamar cututtukan zuciya, bugun jini, da ciwon suga.
Abin farin ciki, dokokin sanya alama a abinci da kuma hana trans kitse a cikin abinci a ƙasashe da yawa sun rage yawan waɗannan a cikin abinci sosai. Duk da haka, har yanzu ana iya samun su a wasu abincin da aka sarrafa.
Ka yi tunani a kai, biskit ɗin, kek, kayan zaki, wasu nau'ikan margarine da ka saya daga shago... Karanta jerin sinadaran da ke cikin waɗannan. Idan ya ce "Man da aka yi da hydrogenated" ko "Man da aka yi da hydrogenated" kaɗan , to yana nufin yana ɗauke da kitsen trans. Ka guji irin waɗannan abincin gwargwadon iyawa.
Wani lokaci, ko da yake fakitin yana ɗauke da "0g trans fat," doka ta ba da damar yin ƙaramin adadin (ƙasa da gram 0.5). Don haka ya fi kyau a duba jerin sinadaran.
Bari mu sami kyakkyawan hangen nesa game da kitse.
Kitse muhimmin bangare ne na abinci mai kyau. Musamman ma kitse mara kitse. Har ma da abincin Bahar Rum, wanda aka yi la'akari da shi a matsayin daya daga cikin abinci mafi koshin lafiya a duniya, yana samar da fiye da kashi 30% na adadin kuzari daga kitse. Amma mafi yawan wannan kitsen yana fitowa ne daga man zaitun, sauran man kayan lambu, da kifi.
Abu mafi mahimmanci shine kada a mai da hankali sosai kan abu ɗaya (mai ko carbohydrates), amma a kula da abinci mai kyau gaba ɗaya.
Ka tuna, abinci mai kyau wanda ya ƙunshi nau'ikan kayan lambu masu launuka iri-iri, 'ya'yan itatuwa, wake, hatsi gaba ɗaya, kifi, nama marasa kitse, da kitse masu lafiya shine mafi kyawun tushe don rayuwa mai lafiya. Idan kana da wata damuwa game da abincinka, yi magana da likitanka game da shi.
Saƙon Ɗauka Gida
- Kada ku ji tsoron duk wani nau'in kitse. Abin da ya fi muhimmanci shi ne nau'in kitsen da kuka zaɓa. Ku iyakance kitse mai kitse (man shanu, nama) sannan ku zaɓi kitse mara kitse (man zaitun, goro).
- A daina cin kitsen da aka yi da roba (trans fats) gaba ɗaya. A guji cin abincin da aka rubuta "man fetur da aka yi da hydrogenated" a kan lakabin abinci.
- A saka kifin mai mai mai mai dauke da omega-3 (kamar sardines da mackerel) a cikin abincinka akalla sau biyu a mako.
- Maimakon ƙoƙarin rage kitse, a guji cin sukari da yawa da fulawa mai kyau (burodi, biskit, abubuwan sha masu zaki). Yana iya zama mafi illa.
- Kada ka mayar da hankali kan abinci ɗaya kawai, amma ka mai da hankali kan abinci mai kyau wanda ya haɗa da kayan lambu, 'ya'yan itatuwa, hatsi, da furotin masu lafiya.
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