Idan ka je shago don rage kiba ko kuma ka rage kitsen cholesterol, ba ka neman lakabin "marasa kitse" da "marasa kitse" a kan shiryayye ba? Mutane da yawa suna tunanin cewa irin waɗannan abincin suna da kyau ga jiki kuma babu matsala. Amma shin ka san ainihin labarin da ke bayan waɗannan kyawawan lakabin? "Babu
kitse " ba koyaushe yana nufin "babu matsala ba." Bari mu yi magana game da wannan dalla-dalla.
Me waɗannan lakabin 'marasa kitse' da 'ƙananan kitse' suke nufi da gaske?
Muna ganin waɗannan kalmomin sosai idan muka sayi wani abu kamar yogurt ko fakitin biskit daga shago. Amma kowanne daga cikin waɗannan lakabin yana ba da labari daban. A taƙaice, ga abin da yake nufi:
| Kalmar Lakabi | Abin da Yake Nufi |
|---|
| Ba shi da kitse | Kitse ya kamata ya zama ƙasa da gram 0.5 a kowace hidima. |
| Ƙananan mai | Abincin da ya kamata ya ƙunshi gram 3 na mai ko ƙasa da haka. |
| Rage kitse | Ya kamata abincin ya kasance aƙalla kashi 25% ƙasa da kitse fiye da abincin da aka saba. |
| Haske | Ya kamata a rage kalori da kashi 1/3, ko kuma a rage kitse da kashi 50%. |
Matsalar da ke tattare da abincin da ba shi da kitse
Ka yi tunani a kai, me ke faruwa idan ka cire kitse
gaba ɗaya daga abinci? Sau da yawa, yana
rasa ɗanɗanonsa . To me masana'antun abinci ke yi don dawo da wannan ɗanɗanon? Suna ƙara wasu abubuwa a ciki. Musamman, abubuwa kamar
sukari, garin burodi, kayan kauri iri-iri, da gishiri . Wannan yana haifar da ƙaruwar adadin kuzari na abincin duk da cewa kitsen ya ɓace.
Wannan yana nufin kana da kiba.Cin abinci ƙasa da yadda kake tsammani zai iya ƙara sukari da kalori mara amfani ga jikinka.
Haka kuma, tunda waɗannan abincin ba sa da daɗi sosai, ba sa cika mu. Sannan, muna ƙara
cin su ba tare da ma an sani ba. A ƙarshe, muna ƙara kiba maimakon rage kiba.
Maimakon mu ce 'babu kitse', bari mu yi tunani game da 'kitse mai kyau'!
Idan ana maganar salon rayuwa mai kyau, abin da ya fi muhimmanci fiye da yawan kitsen da muke ci shi ne
irin kitsen da muke ci . Jikinmu yana buƙatar kitse. Amma nau'in "mai kyau" ne. Idan muka yi magana game da cholesterol, mun ji labarin nau'ikan cholesterol guda biyu, ko ba haka ba?
- LDL (Ƙarancin Lipoprotein Mai Yawan Yawan Kitse): Wannan shine " mummunan cholesterol " . Yana taruwa a bangon jijiyoyin jininmu , yana rage su kuma yana share hanyar kamuwa da cututtukan zuciya .
- HDL (High-Density Lipoprotein): Wannan shine "kyakkyawan cholesterol." HDL yana kare zuciyarmu ta hanyar cire mummunan LDL cholesterol daga jijiyoyin jininmu.
Don haka burinmu ya kamata ya kasance mu ci abincin da ke rage mummunan cholesterol (LDL) da kuma ƙara mai kyau cholesterol (HDL). Ga rarrabuwar "mai kyau" da "mara kyau".
| Nau'in Mai | Mai kyau/mara kyau da misalai |
|---|
| Mai Kyau - Ku Ci Ƙarin Waɗannan |
|---|
| Kitse Mai Rage Kitse | Yana rage mummunan cholesterol na LDL. Misali: man zaitun, man canola, gyada, avocado. |
| Kitse Mai Yawa | Yana rage mummunan cholesterol na LDL. Misalai: Kifi mai mai kamar mackerel, salmon, tuna, tsaban sunflower, da tsaban kabewa. |
| Marasa Kitse - Rage waɗannan gwargwadon iko |
|---|
| Kitse Mai Kitse | Yana ƙara mummunan cholesterol na LDL. Misalai: naman sa, naman alade, man shanu, cuku, da kayayyakin kiwo masu kitse. |
| Fats masu canzawa | Waɗannan su ne mafi munin nau'ikan kitse . Suna ƙara LDL kuma suna rage HDL mai kyau. Misalai: margarine, kayayyakin burodi, abinci mai sauri da aka soya. |
Manyan ƙungiyoyin lafiya kamar Ƙungiyar Zuciya ta Amurka sun ba da shawarar mu kiyaye
kitse mai cikakken kitse ƙasa da kashi 6% na adadin kuzarin da muke ci a kullum. Ya fi kyau
mu cire kitsen trans daga abincinmu gwargwadon iyawa.
Yadda ake yin zaɓen lafiya?
Wannan ba yana nufin cewa abincin da ba shi da kitse ba ya da kyau kwata-kwata. Amma muna buƙatar mu yi wayo wajen zaɓar su.
- Karanta lakabin abinci a hankali: Kada ka sayi wani abu da ke cewa 'ba shi da kitse'. Duba yawan sukari da gishiri da ke cikinsa, da kuma ko yana da ƙarancin kalori fiye da abincin da aka saba ci. Haka kuma, ka kula da girman abincin da za a ci .
- Ka kula da girman abincin da kake ci: Ka yi tunanin cewa kofi ɗaya na ice cream mai ƙarancin kitse yana da gram 3 na mai da adadin kuzari 250. Idan ka ci kofuna uku na wannan, za ka ƙara gram 9 na mai da adadin kuzari 750 a jikinka! Wani lokaci, ya fi kyau ka ci ɗan wani abu mai daɗi da cikakken kitse fiye da cin abinci mai yawan sukari kamar wannan.
- Ba da fifiko ga abincin halitta: Ƙara kayan lambu, 'ya'yan itatuwa, hatsi cikakke, da goro a cikin abincinka. Suna da yawan fiber da abubuwan gina jiki, wanda ke taimaka maka jin ƙoshi na dogon lokaci. Hakanan suna da ƙarancin kalori kuma a zahiri suna da ƙarancin mai. Misali, ya fi kyau a ci dankalin turawa ko dankalin turawa da aka gasa a gida (ba tare da man shanu ko cuku ba) fiye da dankalin turawa da aka "gasa" a shago. Wannan saboda dankalin turawa gaba ɗaya yana da yawan sinadarai masu gina jiki da fiber, kuma yana da ƙarancin kalori.
Ya kamata abincinku ya kasance iri-iri kuma ya dogara ne akan abinci na halitta, cikakke maimakon abinci da aka sarrafa.
Saƙon Ɗauka Gida
- Lakabin da ke cewa "ba shi da kitse" ba koyaushe yana nufin "lafiya ba." Ku kula da ƙarin sukari, gishiri, da adadin kuzari don dandano.
- Nau'in kitse da kake ci ya fi muhimmanci fiye da adadin kitsen da kake ci . Zaɓi abincin da ke ɗauke da "mai kyau" kamar avocado, kifi mai mai, da man zaitun.
- A rage "marasa kitse" (mai cike da kitse da kuma mai trans) da ake samu a cikin abincin da aka sarrafa, abincin da aka gasa, da kuma abincin da aka soya sosai gwargwadon iyawa.
- Ka sa ya zama al'ada a karanta lakabin abinci. Ba wai kawai a kula da mai ba, har ma da sukari, sodium (gishiri), da kuma adadin kuzari.
- Idan kana da wata damuwa game da nauyinka, matakan cholesterol, ko abincin da kake ci, koyaushe ka tuntuɓi likitanka don samun shawara mai kyau.
Abinci mai ƙarancin kitse, abinci mai kyau, cholesterol, mai kyau, mummunan kitse, rage nauyi, lafiyar zuciya
💬 Comments (0)
Har yanzu ba a buga sharhi ba. Ƙara bayanin ku anan a karon farko.
Ƙara sharhin ku