Idan muka ji kalmar 'mai' ko 'mai', yawancinmu muna tunanin cewa yana da illa ga jiki, ko ba haka ba? Muna ƙoƙarin rage shan mai domin yana ƙara nauyi da cholesterol. Amma shin kun san cewa akwai kuma 'mai masu kyau' waɗanda ba makawa ga jikinmu kuma suna da kyau ga zuciya? Ɗaya daga cikin irin wannan 'mai kyau' shine kitsen polyunsaturated da muke magana a kai a yau. Wataƙila likitanku ma ya kira wannan `(Polyunsaturated Fatty Acids - PUFA)`.
Me yasa jikinmu yake buƙatar kitse?
Kamar yadda carbohydrates da furotin suke, kitse muhimmin bangare ne na abincinmu mai kyau. Bari mu ga dalilin.
- Babban tushen kuzari: Kitse tushen kuzari ne mai yawa. Ka yi tunanin, gram ɗaya na carbohydrates da furotin yana ba mu kilocalories 4 kawai na kuzari. Amma gram ɗaya na mai yana ba da kilocalories 9 na kuzari.
- Yana taimakawa wajen shan bitamin: Kitse yana da mahimmanci ga jikinmu don ya sha bitamin masu narkewa kamar bitamin A , D, E, da K yadda ya kamata. Komai yawan da za ka sha, waɗannan bitamin ba za su yi tasiri ba idan ba ka da isasshen kitse a jikinka.
- Yana samar da muhimman kitsen mai : Akwai kitsen mai da jikinmu ba zai iya samar da shi da kansa ba, amma suna da mahimmanci don rayuwa. Muna samun waɗannan ne kawai daga abincin da muke ci.
Waɗanne nau'ikan kitse ne? Bari mu gano kitsen 'mai kyau' da 'mara kyau'
A taƙaice dai, ana iya raba kitse zuwa manyan nau'i biyu. Waɗannan su ne 'mai kyau' da 'mara kyau.' Wannan tebur zai ba ku kyakkyawar fahimta game da wannan.
| Nau'in mai | Yanayi da tasirinsa ga lafiya |
|---|
| Kitse Mai Kyau - Kitse Mara Kitse | Waɗannan ruwa ne a zafin ɗaki (misali man kayan lambu). Suna da kyau sosai ga zuciya. Suna rage yawan mummunan cholesterol a cikin jini, suna rage haɗarin cututtuka kamar cututtukan zuciya da bugun jini. Akwai nau'i biyu daga cikinsu: monounsaturated da polyunsaturated. |
| Kitse Mai Kyau - Kitse Mai Cikakken Kitse | Waɗannan suna da ƙarfi a yanayin zafi na ɗaki (misali man shanu, man kwakwa). Suna da yawa a cikin abincin dabbobi (nama, cuku). Cin su da yawa na iya ƙara yawan cholesterol mara kyau (LDL) a cikin jiki kuma yana ƙara haɗarin kamuwa da cututtukan zuciya. |
| Kitse mai 'mummuna sosai' - Kitsen Trans | Wannan shine nau'in kitse mafi haɗari. Wannan kitse da aka ƙirƙira ta hanyar wucin gadi (ta hanyar hydrogenation) galibi ana samunsa a cikin kayan gasa, margarine, da abinci da aka sarrafa. Yana ƙara mummunan cholesterol (LDL) kuma yana rage cholesterol mai kyau (HDL). Wannan yana ƙara haɗarin cututtukan zuciya, bugun jini, da ciwon suga. |
To, ka fahimta? Ba sai mun daina cin kitse gaba daya ba. Abin da ke da muhimmanci shi ne mu rage kitse mara kyau (kitse mai cike da kitse da kuma kitsen trans) sannan mu ƙara kitse mai kyau (kitse mara cika) a cikin abincinmu.
Waɗanne abinci ne ke ɗauke da kitsen polyunsaturated (PUFA)?
To, yanzu bari mu yi nazari sosai kan gwarzon labarinmu, Polyunsaturated Fat. An raba waɗannan zuwa manyan nau'i biyu. Su ne
Omega-3 da
Omega-6 . Dukansu suna da mahimmanci ga jikinmu. Ga wasu hanyoyin da za mu ƙara su a cikin abincinmu na yau da kullun.
| Abinci mai yawan omega-3 | Abinci mai yawan omega-6 |
|---|
- Kifin kifi mai mai (kifin salmon, kifin mackerel, kifin sardine, kifin shark, da herring)
- Abincin teku (jatan lande, oysters)
- Gyada
- Tsaba na flax da tsaban Chia
- Tofu
- Man Canola, Man Zaitun
- ƙwai
| - Man sunflower, man waken soya, man masara
- Gyada, goro, gyada
- Iri na Sesame da manna sesame (Tahini)
- Waken soya da tofu
- ƙwai
- Nama da kaji
|
Amfanin Kitse Mai Yawa Ga Jikinmu
Waɗannan kitse masu kyau suna taimaka wa jikinmu ta hanyoyi daban-daban.
- Yana taimakawa wajen rage yawan mummunan cholesterol ( LDL ) a cikin jinin mutum.
- Yana rage haɗarin tarin kitse da toshewar jijiyoyin jini .
- Hadarin kamuwa da cututtukan zuciya da bugun jini yana raguwa sosai.
- Yana taimakawa wajen girma da kuma kula da ƙwayoyin halitta a jikinmu.
- Yana da matuƙar muhimmanci ga ci gaban kwakwalwa da aikinta .
- Yana daidaita hawan jini kuma yana inganta lafiyar zuciya.
- Bitamin masu narkewar mai kamar bitamin E suna ƙara ƙarfin jiki na shan su.
Nawa ne amfanin mu?
Nau'in kitse da kuke ci yana da mahimmanci kamar adadin. Likitoci suna ba da shawarar cin kimanin gram 225 (oza 8) na nau'ikan abincin teku iri-iri a kowane mako. Hakanan yana da kyau a ƙara kimanin cokali 3 na man kayan lambu masu lafiya a rana, kamar man zaitun da man canola. Abu mafi mahimmanci shine a karanta lakabin akan abinci da abubuwan ciye-ciye da kuke siya a shago. Duba nau'ikan kitse da suke ɗauke da su, musamman kitse mai cike da kitse da kitsen trans. Zaɓi abincin da ke da ƙarancin kitse mai cike da kitse mai cike da kitse mara cika.
Idan kuna da wasu tambayoyi game da wannan, musamman idan kuna da wasu cututtuka (kamar ciwon suga ko hawan jini), yi magana da likitan iyali . Zai iya ba ku shawara mafi kyau game da lafiyar ku.
Saƙon Ɗauka Gida
- Ba duk 'kitse' ba ne mara kyau. Polyunsaturated da monounsaturated sune 'kyawawan kitse' da ke da kyau ga jikinmu da zukatanmu.
- Jikinmu ba zai iya yin waɗannan kitse masu kyau da kansa ba, don haka muna buƙatar samun su daga abinci kamar kifi mai mai, goro (gyada), da mai da aka yi da goro (man zaitun).
- Rage 'marasa kyau' (mai cike da kitse da kuma mai trans) da ake samu a cikin kayan gasa, abinci da aka sarrafa, da kuma kitsen dabbobi gwargwadon iyawa.
- Kitse mai kyau yana rage mummunar cholesterol, yana rage haɗarin kamuwa da cututtukan zuciya, kuma yana taimakawa wajen aikin kwakwalwa.
- Koyaushe ka nemi shawarar likita game da abincin da za ka ci.
Kitse mai kyau, kitse mai yawan polyunsaturated, omega 3, omega 6, cholesterol, lafiyar zuciya, kitse mai cikakken kitse
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