Mene ne Abincin Aiki? Bari mu yi magana a kan wannan a taƙaice.

Dole ne ka ga lokacin da ka je babban kanti cewa wasu margarine, yogurts, da burodi an yi musu lakabi da "Heart Healthy." Wasu fakitin foda na madara da biskit suna cewa "An ƙara Omega-3." Kamar haka, muna kiran abincin da ke da sinadarai masu gina jiki waɗanda ba sa cikin abincin a zahiri amma ana cewa suna da kyau ga lafiyarmu "Abincin Aiki." Don haka a yau, bari mu ga menene waɗannan da gaske, shin suna da kyau ga jikinmu, kuma ya kamata mu zaɓe su?

Abokan Zuciya: Shuka Stanols da Sterols

Waɗannan sunaye biyu na iya zama sababbi a gare ku. A taƙaice dai, waɗannan sinadarai ne guda biyu da ake samu a dabi'ance a cikin 'ya'yan itatuwa, kayan lambu, goro, da tsaba. Abin mamaki, tsarinsu yana kama da cholesterol a jikinmu.

To mene ne fa'idar da ke tattare da mu daga wannan?

Ka yi tunanin kamar tsarin narkewar abinci namu hanya ce. Cholesterol da ke cikin abincin da muke ci yana tafiya a wannan hanyar kuma yana ƙoƙarin shiga cikin jijiyoyin jininmu. Amma, waɗannan Plant Stanols da Sterols kamar 'yan sanda ne na zirga-zirga . Suna toshe hanyar waɗannan motocin da ake kira cholesterol kuma suna hana su shiga cikin jininmu. Sakamakon haka, cholesterol yana shiga cikin jijiyoyin jininmu, yana toshe su kuma yana rage haɗarin kamuwa da cututtukan zuciya.

Bincike ya nuna cewa ƙara gram 2 na Plant Stanols ko Sterols a cikin abincinku kowace rana na iya rage matakan cholesterol mara kyau (LDL) da kashi 5% zuwa 15% cikin 'yan makonni. Idan kun riga kun yi amfani da man shanu ko margarine, yana iya zama kyakkyawan ra'ayi ku canza zuwa margarine wanda aka ƙara waɗannan. Amma ku tuna, waɗannan kuma suna ɗauke da mai, don haka ba shi da kyau a yi amfani da fiye da adadin da aka ba da shawarar .

Zare - Shin na halitta ne? Shin ya fi kyau a ƙara zare?

Zare wani sinadari ne da ake samu a cikin abincin tsirrai. Abincin da ke da wadataccen zare ya haɗa da 'ya'yan itatuwa, kayan lambu, wake (kamar wake, wake, lentil), da hatsi gaba ɗaya (kamar buckwheat, oat, da shinkafa mai launin ruwan kasa).

Amma yanzu, masana'antun abinci sun ƙirƙiri zare mara daɗi, wanda aka yi da foda ta hanyar roba. Ana ƙara su a cikin abincin da ba za mu taɓa tunanin sa ba. Ana ƙara su a cikin wasu nau'ikan burodi, hatsi masu sukari, da yogurt. Idan ka duba lakabin lokacin da kake siyan abinci, za ka ga cewa an jera su a matsayin Inulin, Maltodextrin, Polydextrose , ko Chicory fiber .

Ta yaya zare ke taimakawa zuciya?

Fiber abu ne mai kyau wanda ke taimakawa wajen rage yawan sinadarin cholesterol a jikinmu. Kuma idan ka ci isasshen fiber, za ka iya rage barazanar kamuwa da cututtukan zuciya, ciwon suga na nau'in 2, da kuma kiba. Matsalar ita ce yawancinmu ba mu samun adadin sinadarin fiber da muke buƙata kowace rana.

Saboda haka, mafi kyawun abin da za a yi shi ne a ƙara ƙarin abinci waɗanda ke da yawan fiber a zahiri - wato, ganye kamar kale, plantain, alayyafo, gotu kola, wake, lentil, wake, hatsi, dankali mai zaki, da rogo - a cikin abincinku.

A matsakaici, mace tana buƙatar kimanin gram 25 na zare a kowace rana, yayin da namiji ke buƙatar kimanin gram 38.

Omega-3 - Shin dukkan Omega-3 iri ɗaya ne?

Omega-3s suna da matuƙar muhimmanci ga jikinmu. Ana samun su galibi a cikin kifaye masu mai kamar salmon, tuna, sardines, da herring. Haka kuma ana samun su a ƙananan adadi a cikin goro kamar gyada, almonds, da tsaban flax.

Ta yaya za ku iya taimaka wa zuciya?

Omega-3s suna taimakawa wajen hana taruwar plaque mai mannewa a cikin jijiyoyin jininmu, wanda zai iya toshe jijiyoyin jini da kuma haifar da bugun zuciya da bugun jini. Omega-3s kuma suna taimakawa wajen hana rashin daidaituwar bugun zuciya da rage triglycerides, wani nau'in kitse mara kyau a cikin jini.

Amma akwai wani muhimmin abu da ya kamata mu sani a nan.

Akwai manyan nau'ikan Omega-3 guda uku: DHA, EPA, da ALA .

• DHA da EPA: Waɗannan su ne nau'ikan abinci guda biyu da suka fi amfani ga zuciya. Ana samun su galibi a cikin kifin mai .
• ALA: Ana samun wannan a cikin abincin shuka (kamar tsaba flax, goro). Duk da cewa jikinmu zai iya canza wannan zuwa ALA, DHA, da EPA, yana yin hakan a ƙananan adadi.

To ga matsalar. Yawancin abincin da kuke gani a shagon da ke da'awar cewa sun ƙara Omega-3 - yogurt, margarine, burodi, madarar waken soya, ƙwai, da sauransu - a zahiri ana ƙara su ne a cikin nau'in shuka da ake kira ALA . Don haka waɗannan ƙila ba za su samar da fa'idodi iri ɗaya na lafiyar zuciya kai tsaye kamar kifi ba. Kuma wani lokacin adadin da aka ƙara yana da ƙanƙanta sosai.

A ƙarshe, menene mafi kyawun zaɓi?

Abincin da ke da amfani a wasu lokutan na iya zama ƙarin abinci mai kyau ga abincinmu. Amma babban abin da muke buƙatar fahimta shi ne cewa babu wani "abinci mai amfani" da zai iya maye gurbin abinci mai kyau da na halitta.

Ya kamata ka sami mafi yawan sinadaran gina jiki da kake buƙata daga abinci mai cikakken abinci . Wannan yana nufin:

• Sabbin kayan lambu da 'ya'yan itatuwa
• Hatsi cikakke (buckwheat, oat, bran shinkafa)
• Madara mai ƙarancin kitse da abincin kiwo
• Kifi da nama marasa kitse
• Legumes kamar su lentil, chickpeas, da wake kore

Har yanzu babu wata shaida bayyananna da ke nuna cewa ana iya samun cikakken fa'idodin lafiya na hadaddun sinadarai masu gina jiki da ake samu a cikin waɗannan abincin na halitta ta hanyar cin abinci mai gina jiki da aka ƙara ta hanyar wucin gadi.

Idan kana da cututtukan zuciya ko wata matsala ta lafiya, ka tabbata ka yi magana da likitanka kafin ka yi wani babban canji a abincinka ko kuma ka zaɓi irin wannan abincin. Shi ko ita ce mutumin da ya fi dacewa da kai ya ba da shawarar abin da ya fi dacewa da kai.