Kitse mai kyau ga jikinka: Bari mu koyi komai game da kitsen monounsaturated!

"Kitse"... kitse ... Idan muka ji wannan kalma, koyaushe tana zuwa mana a rai a matsayin wani abu mara kyau, ko ba haka ba? Sau da yawa muna jin abubuwa kamar "Kada ku ci kitse, ba shi da kyau ga jiki", "Rage yawan shan kitse". Amma kun san cewa ba duk nau'in kitse ba ne mara kyau? A gaskiya ma, akwai kuma kitse "masu kyau" waɗanda suke da mahimmanci ga lafiyar jikinmu. A yau, za mu yi magana game da irin wannan nau'in kitse mai lafiya da amfani ga zuciya.

Bari mu fara fahimtar kitse.

A taƙaice dai, kitse babban sinadari ne da ke bai wa jikinmu kuzari. Kowace gram na kitse da muke ci tana ɗauke da adadin kuzari tara. Haka kuma tana taimaka wa jiki wajen shan bitamin masu narkewar mai kamar bitamin A , D, E, da K. Don haka, a matsakaici, kitse muhimmin bangare ne na abinci mai kyau .

Akwai manyan nau'ikan kitse guda huɗu. Idan ka duba lakabin abinci mai gina jiki da ke kan fakitin abinci da ka saya daga shago, za ka iya ganin cikakkun bayanai game da waɗannan.

1. Kitse mai cikakken kitse

2. Kitse mara kitse

3. Kitsen Trans - Wannan shine mafi munin nau'in kitse da muke buƙatar yin taka tsantsan da shi . Ana samun waɗannan a cikin abinci da yawa da aka sarrafa, waɗanda aka shirya, biskit, kek, da sauransu.

Bari mu yi nazari sosai kan nau'ikan kitse da aka fi tattaunawa a kansu: mai cike da kitse da wanda ba shi da kitse.

Nau'o'i biyu na "kyawawan" kitse: Monounsaturated da Polyunsaturated

Kitse mara kitse, wanda muke kira "mai kyau mai kitse," an raba shi zuwa manyan rukuni biyu.

1. Kitse Mai Rage Kitse (MUFA)

Wannan shine batunmu a yau. Wannan nau'in kitse yana da matuƙar amfani wajen daidaita matakan cholesterol a jikinmu. Yana yin abubuwa biyu:

• Yana rage yawan sinadarin cholesterol mara kyau ( LDL ).
• Yana ƙara yawan cholesterol mai kyau ( HDL ).

Wannan kamar share hanya ne da kuma tsaftace ta ta hanyar cire datti. Waɗannan kitsen "masu kyau" suna rage taruwar kitse mara kyau a cikin jijiyoyin jininmu.

Waɗanne abinci ne ke ɗauke da kitse mai yawan monounsaturated?

• Avocado
• Man zaitun
• Man canola
• Gyada da man gyada
• Gyada kamar almond da cashew

2. Kitse Mai Yawa (PUFA)

Wannan wani memba ne na dangin mai mai "mai kyau". Kamar kitse mai monounsaturated, waɗannan kuma suna taimakawa wajen rage mummunan cholesterol da kuma ƙara kyakkyawan cholesterol. Wataƙila kun ji labarin Omega-3 da Omega-6 . Wannan shine abin da waɗannan kitsen suke nufi.

Waɗanne abinci ne ke ɗauke da kitsen polyunsaturated?

• Man kayan lambu kamar sunflower, sesame, waken soya, masara
• Kifin teku mai mai kamar salmon, tuna, mackerel, da sardines
• Tsaba kamar su flaxseed da kabewa

Me yasa Man Ƙanshi Mai Yawa yake da matuƙar muhimmanci ga jikinmu?

Babban fa'idar ƙara wannan nau'in kitse a cikin abincinmu shine rage haɗarin kamuwa da cututtuka kamar cututtukan zuciya da bugun jini .

Bugu da ƙari, kitsen monounsaturated yana ba wa jikinmu muhimman sinadarai kamar bitamin E. Vitamin E wani ƙarfi ne na hana lalata ƙwayoyin jiki, kula da su, da kuma taimakawa wajen gina sabbin ƙwayoyin halitta.

Ka yi tunani a kai, duk da cewa duk nau'ikan kitse suna da adadin kalori iri ɗaya, abin da ke da muhimmanci shi ne yadda suke shafar lafiyarmu. Saboda haka, ta hanyar rage kitse mai kitse kamar man shanu, margarine, da nama mai kitse, da kuma ƙara abinci mai wadataccen kitse kamar man zaitun, avocado, da goro, za ka iya samun fa'idodi masu yawa ga lafiya.

Yaya ake kula da abinci mai gina jiki ga zuciya?

Idan ka ƙara waɗannan ƙananan halaye a rayuwarka, kai ma za ka iya kiyaye lafiyayyen zuciya.

• Karanta lakabin abinci: Kafin ka sayi wani abu a shago, ka yi amfani da alamar abinci mai gina jiki. "Jimillar Kitse" shine jimlar duk waɗannan nau'ikan kitse. Duba ƙarƙashin wannan don ganin adadin "Kitse Mai Cikakken Kitse".
• Yi amfani da ƙananan canje-canje: Ƙananan canje-canje ga abincinka na yau da kullun na iya haifar da babban sakamako.
• Lokacin siyan abubuwa kamar yogurt da cuku, zaɓi nau'ikan da ba su da kitse sosai.
• Maimakon kaji mai fata, zaɓi nama ko kifi da aka cire fatar.
• Ƙara kayan lambu da ganye a cikin abincinka.

Ra'ayoyin karin kumallo

Maimakon cuku mai tsami a kan bagel ɗinka, ka ci kofi ɗaya na hatsi. Ka ƙara cokali ɗaya na garin flaxseed a ciki don ƙara yawan Omega-3. Yi amfani da madara mai ƙarancin kitse maimakon kirim mai yawan kitse a cikin kofi.

Ra'ayoyin abincin rana

Maimakon ƙara miya irin ta mayonnaise a cikin sandwiches da salads ɗinka, sai ka haɗa avocado da suka nuna . Wannan zai ba ka ɗanɗanon da kake buƙata da kuma kitsen monounsaturated mai lafiya. Maimakon guntun naman alade, sai ka ƙara wasu guntun kaza da aka dafa a cikin salads ɗinka.

Ra'ayoyin abincin dare

Idan ana soya kifi ko a dafa shi, a yi amfani da ɗan man zaitun maimakon man shanu. Maimakon miyar da aka yi da kirim, a yayyafa wasu goro kamar almond ko gyada a saman kifin. Yana ƙara ɗanɗano mai kyau kuma yana da kyau ga zuciyarka.