Abincin da ke da mai mai yawa na iya haifar da haɓakar nauyi, tare da ɗaga matakan cholesterol. Koyaya, yana da mahimmanci a bambance tsakanin lafiyayyen mai da kuma mara kyau.
Fats, wanda na iya zama na shuka da asalin dabbobi, sun kasu kashi biyu, an daidaita su, an daidaita su, an daidaita su an kuma raba su. Anyi amfani dasu guda biyu kuma basuda kyau sosai, yayin da wadataccen abu da kuma trans basuda kyau.
Shin kitse yana sanya kiba?
Idan muka kwatanta su da sauran abubuwan gina jiki, a zahiri, kitse yana sanya kiba. Graaya daga cikin gram na mai ya ƙunshi adadin kuzari ninki biyu da adadin furotin ko kuma carbohydrates. Wannan bayanan ba yana nufin cewa su abokan gaba bane (ganinsu kamar wannan kuskure ne, musamman idan ya shafi lafiyayyun kitse), kawai yana nuna cewa yana da kyau a daina wulakanta su.
Kasancewa da sanin wannan gaskiyar shima yana nuna mana dabarun rasa nauyi. Idan aka ba shi mafi yawan adadin kuzari, yanke kitse a cikin abinci ya fi tasiri akan rage sinadarin protein ko carbohydrates.
Kaman lafiya
Lokacin da ya shafi lafiyayyun ƙwayoyi, za a iya daidaita su kuma za a daidaita su. Za ku gane su saboda sun kasance cikin ruwa a zazzabin ɗakin..
Abincin da ke cike da kyawawan ƙwayoyi ana ɗaukarsu masu amfani ga aikin zuciya. Nazarin ya nuna cewa hada da su a cikin abinci na rage barazanar kamuwa da cututtukan zuciya. Hakanan zasu sami tasirin cutar kansa. Hakanan, ya kamata a lura cewa suna kiyaye muku cike tsawon lokaci, wanda ke taimakawa rage ƙoshin abinci tsakanin abinci, kuma baya ɗaga mummunan cholesterol.
A ina aka same su?
Mono da poly fats ana samun su a cikin kayan lambu, da wasu kifi. Wadannan suna da abinci masu wadataccen ɗayansu:
Fats mai yawa
- Zaitun, canola, sunflower, da man sesame
- Avocado
- A iri-iri na kwayoyi da tsaba
Abubuwa masu tarin yawa
Shahararren omega 3 da omega 6 fatty acid sune polyunsaturated fats:
- Waken soya, masara da safflower oil
- Kifi mai kifi (kifin kifi, mackerel, herring ...)
- Wasu kwayoyi da tsaba
Abubuwa marasa kyau
Waɗannan nau'ikan ƙwayoyin cuta za a iya wadatasu da trans. Dabarar gane su shine ayan zama daskararre a dakin da zafin jiki. A dabi'ance, ba koyaushe ake kallon kitsen yayin siyayya ba. Don samfuran da aka ƙunshe, yi la'akari da bincika tambarin koyaushe don samun damar guje musu.
Abinci mai cike da kitse mara kyau kara haɗarin kiba da ɗaga matakan LDL cholesterol ko mummunan cholesterol. Fat fats ba kawai tashe LDL cholesterol ba, amma kuma suna rage HDL ko kyakkyawan cholesterol. An kuma alakanta su da karuwar cutar kansa.
A ina aka same su?
Fats mai yawa
Wadannan suna zuwa ne galibi daga asalin dabbobi, amma kuma akwai shuke-shuke da suke dauke dasu.
- Red nama da nama da aka sarrafa (naman alade, tsiran alade, yankewar sanyi ...)
- Dairy (cuku, madara duka, ice cream ...)
- Man dabino
- Man kwakwa
- Butter
- Gurasar abinci
- Crisps
- Masakun masana'antu
- pizza
Trans mai
Don illolinsa dole ne a ƙara hakan kusan a koyaushe ana ɓoye su cikin abinci da aka sarrafa, wanda ya sanya su zama makiyin da ba a gani. Yawancinsu ana samar dasu ne ta hanyar masana'antar kayan lambu:
- Gurasar abinci
- Margarine
- Dankali da dankalin turawa
- Fritters
- Cereals
Shin ya kamata mu kawar da mai daga abinci?
Ba lallai ba ne a yi gaba ɗaya ba tare da ƙwayoyi ba a cikin abinci. Madadin haka, masana sun ba da shawarar aiwatar da wata dabara mafi sauki da sauki don aiwatarwa: maye gurbin mayuka masu kyau da kyawawan mai. Wadannan wasu ra'ayoyi ne don taimaka muku sanya wannan dabarun cikin motsi:
- Musayar nama ja da kifi mai ƙamshi, ƙwai, ko kaji mara fata, kamar kaza da turkey
- Amfani da kwayoyi da iri
- Cooking tare da kayan lambu maimakon man shanu da sauran mai
A dabi'a, kitse yana ci gaba da zama mai, kodayake yana da fa'idodi masu amfani, don haka, don kar a sami nauyi, ya zama dole a cinye abinci mai wadataccen kitsen mai mai amfani da matsakaici.
A gefe guda, idan abinci mai sauri kamar pizza ko ice cream suna cikin abubuwan da kake so, zaka iya ajiye su a cikin abincinka azaman lada na mako-mako duk da kasancewarsa mai wadataccen mai. Sauran mako suna ƙoƙari don fifita salads, kwayoyi, 'ya'yan itace, da legumes.
Zabi kiwo mai kiba
Hakanan zaka iya rage adadin kitsen da kuke ci kowace rana ta hanyar zaɓar nau'ikan mai mai mai yawa na kiwo da kuka fi so. Nemi abubuwa kamar "ƙananan mai," "skim," ko "semi-skimmed" akan alamun. don tabbatar da rage cin mai lokacin da kuka ci abincin wannan rukunin abincin.
Canja hanyar dahuwa
Dakatar da soya zai iya taimaka maka rage kitse. Yi amfani da dabarun girki kamar su gasa ko murhu don shirya abinci mai daɗi da lafiya tare da nama da kayan lambu.