Idan ka shafa man shanu a kan burodinka ko kuma ka yi ƙoƙarin cin cuku, shin ba ka ji tsawa daga iyalinka ba, "Kai, cin abin da zai ƙara yawan cholesterol ɗinka kuma ya haifar da bugun zuciya ?" Wani labari da muka daɗe muna ji shi ne cewa waɗannan kitsen dabbobi, wato, kitse mai cike da kitse, ba su da kyau ga zuciya. Kullum ana gaya mana cewa waɗannan kitsen, waɗanda suka fito daga abubuwa kamar nama, cuku, madara, da man shanu, suna taimakawa wajen cututtukan zuciya. Madadin haka, mun kuma koyi cin "kitse masu kyau" kamar goro, kifi, da man kayan lambu. Amma shin wannan labarin gaskiya ne da gaske? Bari mu gano daidai game da shi a yau.
Sabon bincike ya ba da labari daban
Binciken da aka yi kwanan nan ya girgiza wannan tsohon imani kaɗan. Yi la'akari da wannan: Babban bita na bincike 72 ya gano cewa babu wata alaƙa kai tsaye tsakanin cin kitse mai cike da kitse da kuma kamuwa da cututtukan zuciya . Ba wai kawai ba, har ma ya gano cewa kitse mai yawan kitse , wanda ake samu a cikin abubuwa kamar man zaitun da avocado, ba sa bayar da kariya sosai daga cututtukan zuciya kamar yadda aka zata a baya.
Ba wannan ne karo na farko da aka bayar da rahoton wani abu makamancin haka ba. Wani bincike makamancin haka a 'yan shekarun baya ya kasa gano alaƙa tsakanin kitse mai kitse da cututtukan zuciya.
Amma ba za mu iya cimma matsaya ta ƙarshe daga waɗannan nazarin kaɗai ba. Manyan ƙungiyoyin kiwon lafiya na duniya, misali, Ƙungiyar Zuciya ta Amurka, har yanzu suna cewa cin kitse mai yawa yana ƙara haɗarin kamuwa da cututtukan zuciya. Ba su canza jagororinsu ba tukuna. Don haka akwai ɓangarori biyu na wannan labarin.
To me ya kamata mu yi? Ta yaya ya kamata mu ci?
Har sai kimiyya ta sami amsar da ta dace ga wannan, me ya kamata mu yi?
Kada ka kalli wannan sabon bincike kawai ka ɗora alhakin abubuwa kamar nama, man shanu, da cuku nan da nan. Abu mafi mahimmanci shine a yi tunani cikin hikima game da nau'ikan kitse da muke ci.
Babban ra'ayi a nan shine "maye gurbin." Kamar yadda masana abinci mai gina jiki ke cewa, "Idan ka cire kitse mai kitse daga abincinka ka maye gurbinsa da kitsen da ba a cika ba , za ka sami fa'ida bayyananna wajen rage haɗarin kamuwa da cututtukan zuciya."
To, waɗannan nau'ikan kitse na iya ɗan ruɗar da ku. Bari mu sauƙaƙa shi.
| Nau'in Mai | Daga ina yake fitowa? (Majiyoyi) | Me za a yi? (Me za a yi?) |
|---|---|---|
| Kitse Mai Kitse | Jan nama, man shanu, cuku, madara gaba ɗaya, man kwakwa, man dabino. | Ba sai ka tsaya gaba ɗaya ba, amma ka takaita shi. |
| Kitse Mai Cikakken Kitse | Man zaitun, avocado, gyada, almond, cashew. | Kyakkyawan zaɓi. Ƙara a cikin abinci. |
| Kitse Mai Yawa | Kifin mai kamar salmon, mackerel, sardines, da herring. Waken soya, masara, da man canola. Gyada, tsaban flax. | Yana da kyau sosai ga lafiyar zuciya. Ya fi kyau a maye gurbin waɗannan da kitse mai cike da kitse. |
A taƙaice dai, idan ka rage yawan man shanunka, maimakon haka ka ƙara man zaitun, ɗan kifi a cikin abincinka, ko kuma ɗan goro a cikin salatinka, hakan zai iya yin babban bambanci ga lafiyar zuciyarka. Kitse mai yawan kitse sune omega-3s da muka ji labarinsu kumaYana nufin fatty acids da ake kira Omega-6.
Mafi kyawun mafita: tsarin 'Abincin Duka'
Hanya mafi kyau ta hana cututtukan zuciya ita ce cin abinci mai gina jiki, wanda ba a sarrafa shi ba gwargwadon iyawa.
Me hakan ke nufi? Yana nufin cin abinci na halitta gwargwadon iko maimakon a naɗe shi a cikin gwangwani, a cikin gwangwani, da kuma a sarrafa shi .
- Kifi sabo
- Legumes kamar wake, wake, da lentil
- Sabbin 'ya'yan itatuwa da kayan lambu
- Shinkafar Ruwan Kasa
- Gyada kamar gyada, cashew, da gyada
- Gyada kamar tsaban kabewa da tsaban sunflower
- Man kayan lambu da man zaitun
- Abubuwa kamar yogurt, madarar da aka yi wa skimmed, da kuma wasu nama da cuku da aka zaɓa da kyau
Kyakkyawan misali na wannan shine abincin Bahar Rum , wanda ya ƙunshi kusan kashi 45% na kitse a cikin abincinsu, amma yana fitowa daga tushen lafiya kamar man zaitun, kifi, da goro.
A ƙarshe, ku tuna cewa abinci ba shine kawai abin da ke haifar da cututtukan zuciya ba. Kwayoyin halittarku da halayen salon rayuwarku (kamar shan taba, rashin motsa jiki, da yawan damuwa) suma suna taka muhimmiyar rawa.
Idan kana da wasu tambayoyi ko damuwa game da abincin da kake ci ko kuma haɗarin kamuwa da cututtukan zuciya, abin da ya fi dacewa shi ne ka yi magana da likitan iyali. Zai iya ba ka shawara mafi kyau dangane da yanayin lafiyarka.
Saƙon Ɗauka Gida
- Ana tantama kan ra'ayin cewa kitse mai kitse (man shanu, cuku, nama) ba shi da kyau kwata-kwata. Amma hakan ba yana nufin yana da kyau a ci su da yawa ba. Yana da mahimmanci a kula da yawansu .
- Abu mafi mahimmanci shine a canzaMaye gurbin kitse mai cike da kitse mai yawan polyunsaturated - wanda ake samu a cikin kifi mai mai, goro, da man kayan lambu - na iya rage haɗarin kamuwa da cututtukan zuciya.
- A guji abincin da aka sarrafa gwargwadon iyawa kuma a ci abinci cikakke . Shinkafa mai launin ruwan kasa, kayan lambu, 'ya'yan itatuwa, wake, kifi, da goro kyawawan misalai ne.
- Ba wai kawai abinci ne ke shafar cututtukan zuciya ba. Salon rayuwarka, motsa jiki, guje wa shan taba , da kuma kula da damuwa suma suna da matuƙar muhimmanci.
- Idan kana da wata shakka game da lafiyarka, ka guji yin zato. Ka nemi shawarar likita.
Kitse Mai Kitse, Kitse Mai Kitse, Lafiyar Zuciya, Cholesterol, Ciwon Zuciya, Cin Abinci Mai Kyau, Kitse Mai Yawan Kitse
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