Abubuwan da ya kamata ku sani game da kitse! Mai kyau? Mara kyau? Bari mu yi magana!

Wasu mutane suna jin ɗan tsoro idan suka ji kalmar kitse, ko ba haka ba? Akwai waɗanda suke tunanin, "Kai, kitse ba shi da kyau a ci, yana da illa ga jiki." Amma shin kitse yana da matuƙar muhimmanci ga jikinmu, ko kuwa wani abu ne da muke buƙatar mu nisanta kanmu da shi? To, a yau za mu yi magana game da wannan batu mai suna Kitse ta hanya mai sauƙi da za ku iya fahimta.

Menene mai?

A taƙaice dai, kitse muhimmin sinadari ne ga jikinmu. Kamar yadda muke buƙatar tubali da siminti don gina gidajenmu, kitse yana da mahimmanci don gina membranes na tantanin halitta, samar da kyallen jijiyoyi a cikin kwakwalwa, da kuma samar da nau'ikan hormones daban-daban. Bugu da ƙari, kitse kuma yana aiki a matsayin mai don ba wa jikinmu kuzari. Ka yi tunanin, idan ba a yi amfani da kitsen da muke ci don makamashi nan da nan ko don gina jikinmu ba, jikinmu yana adana shi a cikin ƙwayoyin mai. Wannan kamar jiki ne ke adana kitse don tsammanin ƙarancin abinci a nan gaba.

Duk da haka, kamar kowane abu , yawan kitse na iya zama illa ga jiki. Duk da haka, akwai wasu nau'ikan kitse da ke da kyau ga lafiyarmu. Ya kamata a haɗa waɗannan kitse masu kyau a cikin abinci mai kyau.

Menene mummunan gefen mai?

Duk da cewa kitse na iya ƙara ɗanɗano, ƙamshi, da laushi ga abinci, amma kuma yana da yawan kalori. Don haka, idan kun ci gaba da cin abinci mai yawan kitse, kuna iya fuskantar matsaloli da yawa na lafiya. Musamman idan ana maganar ƙananan yaranmu da matasa, suna samun mafi yawan kitsensu daga abinci mai sauri, abinci mai soyayye, da kuma abubuwan ciye-ciye iri-iri da aka shirya. Bugu da ƙari, ana ƙara kitse a jiki daga abubuwa kamar madarar da aka skimmed, cuku, kirim, da kayayyakin kiwo masu yawan kitse kamar man shanu, naman alade, tsiran alade, da yankakken naman sa mai kitse.

Abincin gidan abinci da abincin da za a ci a wurin cin abinci sau da yawa yana ɗauke da kitse fiye da abincin da ake dafawa a gida. Abincin da aka soya a cikin ruwa shine abincin da ya fi mai. Wani lokaci, ba mu san cewa kitse yana ɓoye a cikin miya mai tsami, miya mai cuku, ko miya mai man shanu ko miya ba. Kawai ka yi tunanin adadin kitsen da ke cikin bagel ko shinkafa da aka soya da ka saya a shago!

To, me yasa wasu nau'ikan kitse suke da amfani ga lafiya?

"To me yasa likitoci ke cewa wasu nau'ikan kitse suna da kyau?" Za ka iya tambaya. Haka ne, kitse mai lafiya yana da matuƙar muhimmanci ga yara ƙanana da kuma mu manya. Waɗannan kitse masu kyau suna da matuƙar muhimmanci musamman ga girma da ci gaban yara ƙanana, da kuma ci gaban kwakwalwa na yau da kullun.

Kitse ba wai kawai yana samar da kuzari ga jikinmu ba, har ma yana da wasu muhimman fa'idodi:

• Bitamin masu narkewar mai– Wannan yana nufin yana taimakawa wajen shan bitamin A, D, E, da K. Domin waɗannan bitamin su shiga jiki, abincin da muke ci dole ne ya ƙunshi wani kitse.
• Suna aiki a matsayin tubalan gina jiki don hormones .
• Yana da matuƙar muhimmanci ga lafiyar kwakwalwa.
• Yana haifar da jin ƙoshi bayan cin abinci, wanda hakan ke rage haɗarin cin abinci fiye da kima.

Kitse babban tushen kuzari ne. Amma ku tuna da abu ɗaya. Idan aka kwatanta shi da carbohydrates ko furotin, adadin kitse iri ɗaya yana da ninki biyu na adadin kuzari. Misali, gram 1 na kitse yana ɗauke da adadin kuzari 9. Amma gram 1 na carbohydrates ko furotin yana ɗauke da adadin kuzari 4 kawai.

Waɗanne nau'ikan kitse ne ke cikin abinci?

To, bari mu duba manyan nau'ikan kitse da ake samu a cikin abinci. Sanin waɗannan zai taimaka muku yin zaɓin abinci mai kyau. Akwai manyan nau'ikan kitse guda uku:

1. Kitse mara kitse - kamar aboki nagari!

Ana samun waɗannan kitse galibi a cikin abincin tsirrai da kifi. Ba sa cutar da zuciya, kuma wani lokacin ana cewa suna da amfani ga lafiyar zuciya . Kitse marasa kitse an raba su zuwa rukuni biyu:

• Man da ba ya cika jiki: Ana samun waɗannan a cikin avocado, goro kamar man gyada, almond, pecans, da mai kamar man zaitun, man gyada, da man canola.
• Kitse mai yawan kitse: Ana samun waɗannan a cikin man kayan lambu da yawa, kamar man masara da man waken soya. Wani nau'in kitse na musamman wanda ke cikin wannan rukunin shine omega-3 fatty acids. Ana samun waɗannan a cikin kifaye masu mai kamar salmon da tuna, gyada, da tsaban flax. Waɗannan suna da kyau sosai ga kwakwalwarmu da zuciyarmu.

2. Kitse mai cike - a yi hankali!

Ana samun waɗannan kitse galibi a cikin nama (musamman jan nama), da kayayyakin dabbobi kamar man shanu, man shanu, man shanu, cuku, madarar da ba ta da kitse, da kirim. Man kwakwa kuma yana da yawan kitse mai kitse. Cin kitse mai kitse da yawa zai iya ƙara yawan cholesterol a jini da kuma ƙara haɗarin kamuwa da cututtukan zuciya. Don haka ya fi kyau a ci waɗannan a matsakaici.

3. Kitsen Trans - a guji waɗannan!

Wannan nau'in kitse ne da ya kamata mu yi taka tsantsan da shi. Wasu margarine masu mannewa, abincin ciye-ciye na kasuwanci kamar crackers, kayan gasasshen abinci, da kuma wasu abincin da aka soya a kasuwa na iya ƙunsar waɗannan kitsen trans . Kitsen trans kitse ne da aka ƙara wa man kayan lambu ta hanyar ƙara hydrogen (wani tsari da ake kirahydrogenation), wani kitse na wucin gadi wanda aka yi don ya taurare a zafin ɗaki. Kitsen Trans yana ɗaga matakin mummunan cholesterol a cikin jininmu, yana rage matakin kyakkyawan cholesterol, kuma yana ƙara haɗarin cututtukan zuciya sosai. Yanzu, a ƙasashe da yawa, dole ne a ambaci alamun abinci mai trans fats. Hakanan, kamfanonin abinci da yawa sun ɗauki matakai don cire kitse mai trans daga samfuran su. Wannan abu ne mai kyau ƙwarai!

Ta yaya zan duba bayanan mai akan lakabin abinci?

Wataƙila kun ga alamar "Fahimtar Abinci Mai Gina Jiki" a bayan duk wani abinci da aka shirya da kuka saya daga shago. Ya bayyana a sarari adadin jimillar kitse, kitse mai cikakken kitse, da kuma kitsen trans a cikin wani abinci. Amma matsalar wannan ita ce za mu iya cin abinci fiye da "girman abinci" da aka jera a kan lakabin. Misali, duk da cewa fakitin masarar yana nuna kwakwalwa 12 a kowane "bashi," sau da yawa muna ƙarewa muna cin kusan rabin fakitin a lokaci guda, ko ba haka ba? To, adadin kitsen da muke ci a zahiri ya fi abin da ke kan lakabin.

Idan ana maganar kitse a cikin fakitin abinci, wataƙila kun ga kalmomi kamar "ba shi da kitse," "mai ƙarancin kitse," "mai rage kitse," da "mai sauƙi" ko "mai sauƙi." Gwamnati tana da takamaiman ƙa'idodi don amfani da waɗannan sharuɗɗan. A cewar doka:

• Abincin da aka yiwa lakabi da "ba shi da kitse" ba zai iya ƙunsar fiye da gram 0.5 na kitse a kowace hidima ba.
• Abincin da aka yiwa lakabi da "ƙananan kitse" dole ne ya ƙunshi gram 3 na mai ko ƙasa da haka a kowace hidima.
• Abincin da aka yiwa lakabi da "mai sauƙi" (mara nauyi) dole ne ya ƙunshi ƙarancin kitse da kashi 50%, ko kuma kashi ɗaya bisa uku na adadin kuzari, fiye da nau'in abincin da aka saba ci.
• Abincin da aka yiwa lakabi da "rage kitse" dole ne ya ƙunshi ƙarancin kitse da kashi 25% fiye da abincin da aka saba.

Amma ga wani abu kaɗan da za a tuna. Abincin da aka yiwa lakabi da "mai sauƙi" (mara nauyi) da "mai rage kitse" na iya ƙara sukari don kiyaye ɗanɗano. Haka kuma, idan samfurin asali, na yau da kullun yana da yawan kitse, wannan sigar "mai raguwa" har yanzu tana iya ƙunsar adadi mai yawa na kitse. Don haka yana da kyau a karanta lakabin a hankali kafin a yanke shawara.

Nawa kitse yara ƙanana ke buƙata?

Kitse da cholesterol abubuwa biyu ne da ke taka muhimmiyar rawa wajen ci gaban kwakwalwa, musamman ga yara ƙanana. Saboda haka, kitse mai kyau muhimmin bangare ne na daidaita abincin yaro. Ba kyakkyawan ra'ayi ba ne a takaita su da yawa ko kuma a cire su gaba ɗaya daga cikin abincin.

Kada a takaita kitse a cikin abincin, musamman ga jarirai 'yan ƙasa da shekara ɗaya.Kitse yana da matuƙar muhimmanci ga saurin girma da kuma ci gaban kwakwalwa. A cikin abincin yara 'yan sama da shekara 2, yana da kyau a yi ƙoƙarin kiyaye adadin kalori daga kitse mai cike da kitse zuwa ƙasa da kashi 10% na jimlar kalori da ake ci a kowace rana.

Yadda ake sarrafa kitse a rayuwar yau da kullun?

Zuwa yanzu wataƙila ka fahimci cewa cin abinci mai kyau da kuma yawan kitse yana da matuƙar muhimmanci ga rayuwa mai kyau. Duk da haka, gaskiyar magana ita ce, da yawa daga cikin 'ya'yanmu (kuma wani lokacin mu kanmu) suna cin kitse da yawa. Wannan yana haifar da ƙaruwar nauyi da ba dole ba. Idan ka ƙara nauyi da yawa, za ka iya kamuwa da cututtuka da dama waɗanda ba sa yaɗuwa, kamar su yawan cholesterol, hawan jini, da ciwon suga.

Don haka, ga wasu hanyoyi masu sauƙi don taimaka muku sarrafa kitse da cin abinci mai kyau:

• A cikin abincin yaranku, a ƙara yawan abinci waɗanda ba su da kitse a zahiri - wato , 'ya'yan itatuwa, kayan lambu, wake, hatsi gaba ɗaya, nama marasa kitse, da kayayyakin kiwo marasa kitse - a cikin abincin yaranku.
• Lokacin dafa abinci, zaɓi kitse mai lafiya wanda ba shi da kitse , kamar man zaitun da man canola, kuma a yi amfani da shi kaɗan gwargwadon iko.
• A haɗa nau'ikan furotin iri-iri a cikin abincinku. Misali, nama marasa kitse, kaza mara fata, kifi mai wadataccen Omega-3 (kamar salmon, mackerel, da tuna), da kuma tushen furotin daga tsirrai kamar lentil, chickpeas, wake, da wake kore, da kuma goro kamar waken soya, cashew, da gyada kyakkyawan zaɓi ne.
• Lokacin dafa nama, kifi, da kaji, yi amfani da hanyoyi kamar gasawa, gasawa - a kan rack, ko gasawa maimakon soya mai zurfi. Waɗannan hanyoyin suna rage adadin kuzari ta hanyar fitar da kitse mai yawa. Soya kawai yana ƙara yawan kitse.
• Duk lokacin da zai yiwu , shirya abincin rana na makaranta, abubuwan ciye-ciye, da abincin da kuke ci tare da iyalinku a lokacin fita a gida. Ta wannan hanyar, za ku iya sarrafa adadin mai, sukari, da gishirin da iyalinku ke ci. Ka yi tunanin yadda sandwich ɗin kayan lambu mai gina jiki da mahaifiyarku ta yi zai fi kyau fiye da ɗan abinci da aka saya a shago don 'yarku ta kai makaranta.
• A rage cin abinci a waje, musamman gidajen cin abinci masu sauri, gwargwadon iyawa.
• Idan dole ne ku ci abinci a waje, ku taimaki yaranku su zaɓi zaɓuɓɓuka masu lafiya. Misali, ku tabbatar kun haɗa da salatin kore tare da abincinsu kuma ku nemi miyar da ba ta da kitse. Ku saka mustard a kan sandwiches maimakon mayonnaise. Ku zaɓi abinci da aka gasa, gasasshe, ko tururi maimakon abinci da aka soya.

Sakon da aka ɗauka daga wannan labarin

A ƙarshe, hanya mafi kyau kuma mafi sauƙi don koya wa yaranmu halaye masu kyau na cin abinci shineA matsayinmu na manya, ya kamata mu zama abin koyi a gare su. Domin rayuwa mai kyau da farin ciki, ka sanya shi al'ada ta cin abinci mai kyau da gina jiki. Zaɓi nau'ikan abinci iri-iri, gami da kitse mai lafiya, a cikin abincinka. Haka kuma, kar ka manta da motsa jiki akai-akai. Waɗannan abubuwa masu sauƙi su ne ke kai mu ga rayuwa mai tsawo da lafiya.

Kitse , kitse mai lafiya, kitse mara kitse, kitse mai cikakken kitse, kitsen trans, cholesterol, abinci mai lafiya