Fats suna daya daga cikin ginshiƙan abincinmu kuma yana da babban tasiri ga lafiyarmu. Musamman nau'in kitsen da ba shi da tushe yana ɗaya daga cikin mahimman nau'ikan kitse don dandano da lafiya. Wadannan mai suna ba da fa'idodi iri-iri ga jikinmu saboda albarkar bayanin su na abinci mai gina jiki.
A cikin wannan labarin, za mu bincika batutuwa irin su mene ne mayukan da ba su da yawa, menene tasirin su ga lafiya, da kuma waɗanne abinci ne ke ɗauke da mai. Fahimtar rawar kitse mara nauyi don rayuwa mai koshin lafiya zai taimaka mana mu inganta halayen cin abinci da sane.
Menene Fats marasa abinci?
Ana samun kitse daga abinci daga abinci na dabba da na shuka. Fats suna ba da adadin kuzari, suna taimakawa sha wasu bitamin kuma suna samar da muhimman abubuwan gina jiki don jiki yayi aiki.
Duk abincin da ke da kitse ya ƙunshi cakuɗen kitse daban-daban. Akwai manyan nau'o'in kitse guda biyu, cikakke kuma maras nauyi. Cikakkun kitse ba shi da hadi biyu a tsarin sinadaren sa, yayin da kitsen da ba shi da tushe yana da guda ɗaya ko sama da haka. Idan kwayar kitse tana da bond guda biyu, ana kiranta mai monounsaturated;
Mai monounsaturated da polyunsaturated fats suna rage haɗarin cututtukan zuciya lokacin amfani da su maimakon cikakken kitse. Saboda wannan lafiyayyan mai Ana la'akari.
Fat ɗin da ba a cika ba su ne fatty acid waɗanda ba jiki ke samarwa ba amma suna da mahimmanci don cin abinci mai kyau. Yawancin lokaci ana samun su daga tushen shuka kuma suna da ruwa a cikin zafin jiki. Fat ɗin da ba shi da tushe ya kasu gida biyu: monounsaturated da polyunsaturated fatty acids:
Monounsaturated fatty acid (MUFA): Waɗannan kitse suna ɗauke da haɗin gwiwa guda biyu a cikin sarkar fatty acid kuma suna tallafawa lafiyar zuciya. Man zaitun, avokado kuma ana samun su a cikin abinci kamar wasu goro.
Polyunsaturated fatty acid (PUFA): Su fatty acids ne masu ɗauke da shaidu biyu ko fiye biyu. Sun ƙunshi muhimman sinadarai masu mahimmanci irin su omega-3 da omega-6 fatty acids kuma suna da matsayi mai mahimmanci ga jiki. Kifi, flaxseed da gyada Ana samun su a cikin abinci irin su.
Menene Bambanci Tsakanin Cikakkun Kitse da Marasa Tushen?
Bambance-bambancen da ke tsakanin kitse marasa abinci da kitse suna ɗaya daga cikin al'amuran yau da kullun don sanin dangane da ingantaccen abinci mai gina jiki. Ga manyan bambance-bambance da halaye tsakanin waɗannan nau'ikan mai guda biyu:
Cikakkun kitse
Cikakkun kitse su ne kitse waɗanda ba su ƙunshi nau'i biyu ba a cikin sarƙoƙi na fatty acid. Wannan yana nufin tsarin kwayoyin su ya fi ƙarfi. Saboda haka, suna wanzu a cikin m tsari a dakin da zazzabi. Yawancin lokaci ana samun shi daga abinci na asalin dabba. Suna da ikon ƙara duka jimlar cholesterol da LDL cholesterol (low density lipoprotein), wanda kuma aka sani da mummunan cholesterol, a cikin jiki. Wannan ciwon zuciya ne, kiba kuma yana ƙara haɗarin sauran matsalolin lafiya. Abincin da ke dauke da kitse sun hada da man shanu, cuku, madara, nama, da wasu man kayan lambu (misali, dabino da man kwakwa).
Fat ɗin da ba a cika ba ya ƙunshi aƙalla haɗin biyu guda biyu a cikin sarƙoƙi na fatty acid. Waɗannan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan kitse suna haifar da ƙarin sako-sako. Shi ya sa wadannan mai yawanci ruwa ne a yanayin zafin daki. Fat ɗin da ba shi da tushe ya kasu kashi biyu manya, kamar yadda muka ambata a sama: fats monounsaturated (MUFA) da fats polyunsaturated (PUFA).
Waɗannan bambance-bambancen tsarin tsakanin kitse masu kitse da kitse marasa ƙarfi suna haifar da tasiri daban-daban akan jiki. Yawan cin kitse mai yawa yana ƙara haɗarin cututtukan zuciya da sauran matsalolin lafiya na yau da kullun. Yin amfani da kitsen da bai dace ba yana tallafawa lafiyar zuciya kuma yana da tasiri mai kyau akan lafiyar gaba ɗaya.
Masana abinci na abinci gabaɗaya suna ba da shawarar iyakance cin kitsen mai da yawa da kuma cin kitsen da ba a cika ba. Duk da haka, tun da yawan amfani da kowane nau'i na kitse na iya haifar da matsalolin lafiya, daidaito da matsakaicin cin abinci shine larura ga lafiyar mu. Ana la'akari da ka'ida ta gaba ɗaya cewa cikakken mai kada ya wuce 10% na adadin adadin kuzari na yau da kullun.
Shin Kitse marasa Ciki Yana da illa?
Fat ɗin da ba a cika ba yana da muhimmin wuri ga lafiyar mu. Yana daya daga cikin nau'in kitsen da jikinmu ke bukata.
Fat ɗin da bai cika ba yana taimakawa rage ƙwayar cholesterol kuma yana rage haɗarin cututtukan zuciya.
Hakanan yana kawar da alamun cututtukan arthritis kuma yana hanzarta zagayawa cikin jini a cikin jiki.
Suma wadannan kitse suna taka muhimmiyar rawa wajen samar da kuzarin jiki.
Don haka, ba za mu iya cewa kitsen da ba a cika ba yana da illa. Sabanin haka, suna samar da kitsen da jiki ke bukata. Koyaya, kamar kowane nau'in abinci mai gina jiki, yakamata a guji yawan amfani da shi.
Menene Abubuwan Abubuwan Fatty Acids Unsaturated?
Abubuwan da ke tattare da fatty acid, wadanda suke da mahimmanci ga lafiyar mu, sune kamar haka:
Abun haɗin gwiwa biyu: Fatty acid ɗin da ba a cika ba ya ƙunshi ɗaɗɗaya ɗaya ko fiye biyu a cikin tsarin su na ƙwayoyin cuta. Monounsaturated fatty acids suna da alaƙa guda biyu, kuma polyunsaturated fatty acids suna da alaƙa fiye da ɗaya.
siffan ruwa: Gabaɗaya suna cikin nau'in ruwa a yanayin ɗaki kuma tare da wannan fasalin sun bambanta da cikakken fatty acid.
albarkatun: Abinci irin su man kayan lambu, goro irin su avocados, hazelnuts da gyada, man kifi da flaxseeds suna da wadataccen sinadarai marasa kitse.
amfanin lafiya: Fatty acids marasa ƙarfi suna taimakawa rage ƙwayar cholesterol mara kyau (LDL) da haɓaka matakan cholesterol mai kyau (HDL), suna tallafawa lafiyar zuciya. Hakanan yana da fa'idodi kamar rage kumburi da ƙarfafa membranes tanta.
Kamar yadda muka ambata a sama, kitsen da ba shi da tushe ya kasu gida biyu:
Mononsaturated Fats (MUFA)
Monounsaturated fatty acids fats ne waɗanda ke tallafawa lafiyar zuciya da haɓaka matakan cholesterol. Wadannan mai, wadanda suke da ruwa a dakin da zafin jiki, suna ƙarfafa a cikin sanyi. Shahararrun fatty acid monounsaturated sune:
man zaitun
man avocado
Man hazelnut
man canola
Man almond
Polyunsaturated Fats (PUFA)
Omega-3 da polyunsaturated fatty acids, waɗanda jiki ba zai iya samar da su ba kuma an san su da mahimman fatty acid. omega-6 fatty acidYa hada da . Wadannan kitse suna taka muhimmiyar rawa wajen kare tsarin kwayar halitta da rage kumburi. Misalai na polyunsaturated fatty acids sune:
man sunflower
Man masara
Man waken soya
man linseed
Man kifi
Menene Monounsaturated Fats?
Akwai nau'ikan kitse da yawa da muke samu ta hanyar abinci, waɗanda suka bambanta a tsarin sinadarai. Kamar yadda aka ambata a sama, kitsen da ba a cika ba su ne kitse waɗanda ke da alaƙa biyu a tsarin sinadarai.
Monounsaturated fatty acids, ko MUFAs, wani nau'in kitse ne mara nauyi. "Mono" yana nuna cewa kitse masu monounsaturated suna da alaƙa biyu kawai. Yawancin nau'ikan MUFA daban-dabanAkwai.Oleic acidshine nau'in da aka fi sani, wanda ya kai kusan kashi 90% na abin da ake samu a abinci. Palmitoleic acid da vaccenic acid misalai ne na sauran MUFAs.
Yawancin abinci suna da yawa a cikin MUFAs, amma yawancin an yi su ne da haɗuwa da mai daban-daban. Akwai abinci kaɗan waɗanda ke ɗauke da nau'in mai guda ɗaya kawai. Misali; Man zaitun yana da yawa a cikin MUFAs da sauran nau'ikan kitse.
Amfanin monounsaturated fatty acid ga jikin mu sune kamar haka:
Suna taimakawa wajen rasa nauyi.
Suna rage haɗarin cututtukan zuciya.
Suna da tasiri wajen rage haɗarin ciwon daji.
Suna taimakawa inganta haɓakar insulin.
Suna rage kumburi.
Menene Fats na Polyunsaturated?
A matsayin muhimmin bangaren abinci mai gina jiki, kitsen polyunsaturated yana da fa'idodin kiwon lafiya da yawa. Yawancin waɗannan fa'idodin suna da alaƙa da omega 3 fatty acids EPA da DHA.
Suna rage raguwar tunani da ke da alaƙa da shekaru.
Suna tallafawa ingantaccen ci gaban jariri a cikin mahaifa.
Suna inganta lafiyar zuciya.
Wadanne abinci ne ke dauke da kitsen da ba a cika ba?
Fats cakuɗe ne na cikkaken acid, monounsaturated da polyunsaturated fatty acid a cikin mabambantan rabbai. Misali,man shanuYawancin kitsen da ke cikinsa ya cika, amma kuma ya ƙunshi wasu kitse na mono- da polyunsaturated. Wannan yana nuna cewa wasu abinci suna ba da ƙarin adadin omega 3 da omega 6 polyunsaturated fats fiye da sauran. Anan akwai tushen polyunsaturated fatty acids…
Abinci Mai Kunshi Polyunsaturated Fat
Omega-3 Fatty Acids
Ana samun Omega-3 fatty acids a cikin kwayoyi na Pine, walnuts, flaxseeds da tsaba sunflower - amma waɗannan suna haifar da ƙarancin aiki fiye da mai. Kifi Kifi mai kitse, irin su kifaye, suna da mafi yawan omega 3, yayin da kifayen da ba su da kitse, irin su trout da bass, suna da ƙananan matakan. Abun omega 85 na gram 3 na kifi mai zuwa kamar haka:
Kifi ba sa samar da sinadarin omega 3 da kansu. Maimakon haka, suna samun su ta hanyar cin algae da ƙananan ƙananan ƙwayoyin cuta da ake kira plankton.
Omega-6 Fatty Acids
Man da ake shukawa suna da kitse masu yawa kuma suna da ƙarfi a cikin ɗaki.man kwakwa vedabino Sai dai, yana da yawa a cikin omega 6 fatty acids. Mafi yawan mai a cikin kitsen polyunsaturated sune:
Man Safflower: 74.6%
Man inabi: 69,9%
Man fetur: 67,9%
Man sunflower: 65,7%
Man fetur na Poppy: 62.4%
Man waken soya: 58,9%
Wadannan mai suna ruwa ne a cikin dakin da zafin jiki saboda nau'in nau'i biyu na tabbatar da ruwa na mai. Kayayyakin da aka yi da mai da margarine, irin su mayonnaise da kayan miya na salati, suma suna da yawan kitsen mai-omega 6 polyunsaturated.
Abinci Mai Kunshi Monounsaturated Fat
Mafi kyawun tushen MUFA, fatty acid monounsaturated; abinci mai gina jiki irin su goro, iri da man zaitun. Hakanan ana samunsa a cikin nama da abincin dabbobi. Wasu shaidun sun nuna cewa tushen tushen MUFA, musamman zeytinyaäÿä ±Ya nuna cewa ya fi amfani fiye da tushen dabba. Ga adadin da aka samu a cikin gram 100 na abinci mai ɗauke da mufa monounsaturated fatty acid:
Man zaitun: 73.1 grams
Almonds: 33,6 grams
Kashi: 27.3 grams
Gyada: 24.7 grams
Pistachios: 24.2 grams
Zaitun: 15 grams
Kayan kabewa: gram 13,1
Avocado: 9.8 g
Sunflower tsaba: 9.5 grams
Kwai: 4 grams
A sakamakon haka;
Fat ɗin da ba a cika ba wani sashe ne na ingantaccen salon rayuwa. Wadannan sinadarai masu kima masu kima, wadanda ake samu a cikin abinci da yawa daga avocado zuwa man zaitun, kifi kifi zuwa goro, suna ba da fa'ida iri-iri, daga kare lafiyar zuciyarmu zuwa tallafawa ayyukan kwakwalwarmu.
A cikin ƙoshin lafiyayyen tafiyar mu na cin abinci, dole ne mu cinye kitsen da ba shi da tushe a sane. Ka tuna, kamar kowane nau'in abinci mai gina jiki, ya kamata a cinye kitsen da ba shi da tushe a cikin matsakaici.
