Da yawa daga cikinmu suna jin tsoro kaɗan idan muka ji kalmar " kitse ," ko ba haka ba? Abubuwa kamar "Zan ƙara nauyi," "Zan ƙara yawan cholesterol," da "Zan yi bugun zuciya" suna zuwa a zuciya. A da, likitoci sun kan gaya mana mu rage ko mu guji kitse. Amma yanzu, kimiyyar likitanci ta ci gaba, kuma mun san cewa ba duk kitse da muke ci ba ne ke da illa ga jikinmu. A gaskiya ma, akwai kitse "masu kyau" waɗanda za su iya taimakawa wajen sarrafa matakan cholesterol ɗin ku da kuma kiyaye lafiyar ku.
Me yasa kitse yake da mahimmanci ga jikinmu?
A taƙaice dai, kitse muhimmin sinadari ne ga lafiyar jikinmu. Kawai ka yi tunanin irin aikin da waɗannan kitsen ke yi wa jikinmu.
- Yana samar da kuzari: Kitse babban tushen kuzari ne wanda ke samar da kuzarin da ake buƙata don aiki a duk tsawon yini.
- Yana kula da zafin jiki: Kitse yana taimakawa wajen daidaita zafin jikinmu.
- Gina ƙwayoyin halitta: Kowace ƙwayar halitta a jiki an yi ta ne da wani membrane na tantanin halitta wanda ke ɗauke da kitse.
- Yana kare gabobi: Kitse yana aiki a matsayin kariya a kusa da muhimman gabobin ciki kamar zuciya da koda.
- Yana taimakawa wajen shan bitamin: Kitse yana da matukar muhimmanci ga jiki don shan bitamin masu narkewar mai kamar bitamin A , D, E, da K.
- Yana samar da hormones : Kitse yana da mahimmanci don samar da hormones waɗanda ke sarrafa ayyuka daban-daban a cikin jiki.
Abu mafi mahimmanci shine a ƙara nau'ikan kitse masu dacewa a cikin abincinmu, a cikin adadin da ya dace . Kitse mara kitse sune kitsen 'mai kyau' waɗanda ke da kyau ga jiki. Kitse mai cike da kitse da kuma kitsen trans sune kitsen 'mara kyau' da ya kamata mu yi taka tsantsan da su. Bari mu duba waɗannan daban yanzu.
Menene kitse mai cikakke da wanda ba shi da cikakken kitse?
Babban bambanci tsakanin waɗannan nau'ikan kitse guda biyu shine tsarin sinadaransu. Amma kada mu yi magana game da irin waɗannan abubuwa masu rikitarwa, bari mu fahimta a taƙaice.
- Kitse mai cikakken kitse : Waɗannan galibi suna da ƙarfi a zafin ɗaki. Ka yi tunanin man kwakwa da man shanu. Suna komawa zuwa dutse a lokacin sanyi, ko ba haka ba? Haka yake.
- Kitse mara kitse: Waɗannan ruwa ne a zafin ɗaki. Misalan sun haɗa da man zaitun da man sunflower.
Me ya sa ya kamata mu damu da kitse mai kitse?
Idan muka ci abinci mai yawa mai yawan kitse, matakan "mummunan cholesterol" ( LDL cholesterol ) na iya ƙaruwa. Wannan LDL cholesterol yana taruwa a bangon jijiyoyin jininmu , yana haifar da toshewar jini. Wannan yana ƙara haɗarin kamuwa da cututtuka masu tsanani kamar cututtukan zuciya da bugun jini.
| Abinci Mai Yawan Kitse Mai Kitse | |
|---|---|
| Naman ja | Naman shanu, naman akuya, naman alade |
| Kaza da fata | Kaza da fata |
| Kayayyakin kiwo masu kitse cikakke | Madara, Cuku, Ice cream, Yogurt |
| Man shanu da man shanu (Ghee) | Man shanu da Ghee |
| Wasu man kayan lambu | Man kwakwa, man dabino |
Duk da haka, akwai ra'ayoyi daban-daban a cikin al'ummar likitoci game da waɗannan kitse mai cike da kitse. Wasu bincike sun ce babu wata shaida da ke nuna cewa suna da alaƙa kai tsaye da cututtukan zuciya. Duk da haka, manyan ƙungiyoyi kamar Ƙungiyar Zuciya ta Amurka sun ba da shawarar kada ku sami fiye da kashi 5%-6% na adadin kuzarin ku na yau da kullun daga kitse mai cike da kitse. Abu mafi mahimmanci shine abin da kuke ci maimakon kitse mai cike da kitse. Misali, maye gurbin kitse mai cike da kitse mai 'mai kyau' mara kitse na iya rage haɗarin kamuwa da cututtukan zuciya.
Kitse Mara Kitse
Waɗannan su ne abin da muke kira "mai kyau." Muna samun su galibi daga kayan lambu, goro, da kifi. Saboda suna da kyau ga zuciya da sauran sassan jiki, likitoci suna ba da shawarar ƙara su a cikin abincinmu maimakon mummunan kitse.
An raba kitse marasa kitse zuwa manyan rukuni biyu:
1. Man da ke ɗauke da kitse mai yawa: Waɗannan mai suna da ruwa a zafin ɗaki, amma suna tauri idan aka sanya su a cikin firiji.
- Waɗanne abinci ne ke ɗauke da waɗannan?: Avocado, man zaitun, man canola, man gyada, goro kamar almond, cashew, da hazelnuts.
2. Man da ke ɗauke da sinadarin Polyunsaturated: Waɗannan man suna ci gaba da kasancewa ruwa a zafin ɗaki da kuma a cikin firiji.
- Waɗanne abinci ne ke ɗauke da waɗannan?: Man flax, man masara, man waken soya, man sunflower, goro, kifi mai mai kamar salmon, tuna, da mackerel.
Omega-3 da Omega-6: Me yasa suke da mahimmanci haka?
Shin kun ji labarin Omega-3 da Omega-6? Waɗannan suna cikin nau'in kitsen da aka ambata a sama. Ana kuma kiransu "abubuwan kitse masu mahimmanci" saboda jikinmu ba zai iya yin su da kansa ba. Wannan yana nufin dole ne mu same su daga abincinmu.
Omega-3 Fatty Acids
Bincike ya nuna cewa waɗannan suna rage haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini. Suna zuwa cikin manyan nau'i uku: EPA, DHA (galibi ana samun su a cikin kifi), da ALA (wanda ake samu a cikin tushen tsirrai).
- Mafi kyawun tushe: Cin kifi mai mai kamar salmon, mackerel, da herring aƙalla sau biyu a mako zai iya taimaka maka samun omega-3s. Flaxseeds da gyada suma suna ɗauke da su.
Omega-6 Fatty Acids
Ana samun waɗannan a cikin kayan lambu masu kore, goro, da man kayan lambu. Duk da cewa a da an yi zaton suna da illa ga zuciya, bincike na zamani ya nuna cewa suna da amfani ga lafiyar zuciya.
Nau'in kitse da za a guji: Trans Fats
Wannan shine mafi munin nau'in kitse kuma mafi haɗari . Duk da cewa yana samuwa a cikin ƙananan adadi a cikin nama da kayayyakin kiwo, yawancin kitsen trans da muke ci ana yin su ne ta hanyar wucin gadi a masana'antu. Man kayan lambu masu ruwa suna ƙarfafawa ta hanyar ƙara hydrogen (hydrogenation). Wannan yana ba da damar adana abinci na dogon lokaci, kuma yana ba shi ɗanɗano da kamanni mafi kyau.
Kada ka ɗauka cewa abinci yana da cikakken lafiya kawai saboda yana cewa "ba shi da kitsen trans"! Suna iya ƙunsar sukari da yawa, gishiri, ko kitse mai cikakken kitse. Don haka koyaushe ka karanta lakabin a hankali.
Waɗannan na iya ɗanɗano mai kyau, amma ba su da kyau ga jikinka. Waɗannan kitse marasa lafiya suna ɗaga mummunan matakan cholesterol na LDL kuma suna rage matakan cholesterol na HDL mai kyau. Wannan yana ƙara haɗarin kamuwa da cututtukan zuciya, bugun jini, da ciwon suga na nau'in 2 .
| Abincin da Zai Iya ɗauke da Trans Fat | |
|---|---|
| Abincin soyayye | Soyayyen dankali, taliya, da biredi |
| Kayayyakin yin burodi | Kek, kayan zaki, biskit, kukis, donuts |
| Margarine (man shanu ko margarine) | Wasu nau'ikan margarine |
| abinci mai sauri | Pizza mai daskarewa, popcorn a cikin microwave |
Saƙon Ɗauka Gida
- Domin kiyaye lafiyar zuciyarka da dukkan jikinka, ka samu mafi yawan kitsen da kake ƙarawa a cikin abincinka daga kitsen da ba shi da kitse mai kyau. Ka haɗa da abubuwa kamar avocado, goro, kifi mai mai, da man zaitun a cikin abincinka.
- Ka iyakance cin jan nama, kaza mara fata, kayayyakin kiwo masu kitse, da man kwakwa, waɗanda ke ɗauke da kitse mai 'mara kyau'.
- A guji cin abinci mai soyayye, kayayyakin burodi, da kuma abinci mai sauri da aka sarrafa, waɗanda ke ɗauke da kitsen trans mai 'mai haɗari' gwargwadon iyawa. Babu laifi a daina cin su gaba ɗaya.
- Ka samu mafi yawan abincin da kake ci daga kayan lambu, 'ya'yan itatuwa, wake, hatsi cikakke, da kuma sunadaran da ba su da kitse kamar kifi da kaza mara fata.
- Lokacin siyan wani abu daga shago, karanta lakabin a hankali.A yi hankali da yawan kitse, sukari, da gishiri da ke cikinsa.
- Idan kuna da wata damuwa ko tambayoyi game da matakan cholesterol ko abincin da kuke ci, yi magana da likitan ku game da shi.
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