Cikakkun kitseTasirin lafiyarta yana da cece-kuce. A da, an yi imanin cewa kitse mai kitse ne ke haifar da cututtukan zuciya. A yau, masana kimiyya sun ce wannan bai bayyana ba.
Abin da ya tabbata shi ne, cikakken mairashin abinci guda daya. Cikakkun kitse rukuni ne daban-daban na fatty acid waɗanda ke da tasiri daban-daban akan lafiya da metabolism.
Menene Saturated Fatty Acids?
Cikakken kuma unsaturated fatssune manyan nau'ikan man fetur guda biyu.
Waɗannan ƙungiyoyin sun bambanta bisa ga tsarin sinadarai da kaddarorinsu. Misali, m mai Yawancin lokaci yana da ƙarfi a cikin zafin jiki, yayin da mai mara nauyi ruwa ne.
Babban tushen abinci na kitse mai yawa sune; nama mai kitse, tallow, cuku,man shanu, cream, man kwakwa, dabino da man kwakwa.
Duk mai suna kunshe ne da kwayoyin halitta da ake kira fatty acids, wadanda su ne sarkar carbon atom. Daban-daban cikakken fatty acidan bambanta ta tsawon sarƙoƙin carbon.
Mafi yawan abincin da mutane ke samu cikakken sunayen fatty acid shine kamar haka:
Stearic acid: 18 carbon atom tsayi
Palmitic acid: 16 carbon atom tsayi
Myristic acid: 14 carbon atom tsayi
Lauric acid: 12 carbon atom tsayi
Capric acid: 10 carbon atom tsayi
Caprylic acid: 8 carbon atom tsayi
Caproic acid: 6 carbon atom tsayi
ya gajarta fiye da ƙwayoyin carbon guda shida cikakken fatty acid a matsayin rukunishort sarkar m acid aka sani da. Ana samar da waɗannan ne lokacin da ƙwayoyin cuta na hanji suka yi takin zaruruwa.
Cikakkun Fat da Fat mara Ciki
Fat ɗin da ba a cika ba su ne fatty acid waɗanda ke ɗauke da aƙalla haɗin ninki biyu a cikin sarkar. Waɗannan fatty acids an kasu kashi biyu bisa adadin ɗaiɗaiƙa biyun da suke ɗauke da su kuma ana rarraba su azaman mai monounsaturated ko mai polyunsaturated.
Cikakkun kitseYayin da ake magana kan amfanin kiwon lafiya na kitsen da ba a cika ba, an san illar lafiyar kitse. Ana iya samun waɗannan kitse masu lafiya a cikin nau'ikan mai, goro, iri, kifi, da kayan lambu iri-iri.
Bincike ya nuna cewa unsaturated fatty acids iya taimaka asarar nauyi, rage kumburi da kuma rage hadarin cututtukan zuciya.
Lokacin kwatanta kitse masu kitse da ba su da yawa, ana ba da shawarar gabaɗaya cewa fatty acid ɗin da ba shi da tushe ya zama mafi yawan cin mai.
Nazarin da aka yi a 2015, cikakken maiya nuna cewa maye gurbin kawai kashi 5 cikin dari na adadin kuzari daga kiwo tare da daidaitattun adadin polyunsaturated ko monounsaturated fatty acid ya haifar da kashi 25 da kashi 15 cikin dari na rage haɗarin cututtukan zuciya, bi da bi.
Koyaya, duka biyu suna ba da fa'idodi na musamman; Yakamata a sha a cikin matsakaici a matsayin wani ɓangare na daidaitaccen abinci mai kyau da lafiya.
Cikakkun Fat da Fat Fat
Ko da yake yawan kitse yana da jayayya, trans fatsA bayyane yake cewa ya kamata a yanke shi gaba daya.
Duk da cewa kitse a dabi’a yana faruwa da kadan a wasu abinci, ana samar da kitse na wucin gadi ta hanyar tsarin da ake kira hydrogenation, inda masana’antun abinci ke kara kwayoyin hydrogen zuwa mai kayan lambu don tsawaita rayuwar rayuwa, inganta dandano, da haifar da tsayayyen rubutu a cikin abinci.
Ana samun kitsen mai da farko a cikin samfuran da aka sarrafa kamar su donuts, cookies, biredi da busassun, kuma bincike ya nuna cewa cin kitsen mai yana haifar da haɗarin cututtukan zuciya.
Wani babban binciken da aka buga a cikin binciken ya gano cewa kowane kashi 2 cikin dari na yawan adadin kuzari da ake cinyewa daga fats, haɗarin cututtukan zuciya na zuciya ya kusan ninki biyu.
Cikakkun Abubuwan Fatty Acids
Maganin Stearic acid
Stearic acid kadan yana ragewa ko kawar da LDL (mummunan) cholesterol idan aka kwatanta da sauran kitsen mai. Saboda haka, da yawa wasu cikakken maiya fi lafiya
Nazarin ya nuna cewa jiki yana da lafiya. m mai Yana nuna cewa yana maida stearic acid, wanda ba shi da kitse, zuwa oleic acid. Koyaya, ta wasu ƙididdiga, ƙimar juzu'i shine kawai 14% kuma maiyuwa ba shi da alaƙa da lafiya.
Babban tushen abincin stearic acid shine kitsen dabbobi.Man kwakwaMatakan stearic acid gabaɗaya suna da ƙarancin mai a cikin mai, ban da man koko. Stearic acid, mai lafiya m mai kuma baya kara hadarin kamuwa da cututtukan zuciya.
palmitic acid
Palmitic acid shine mafi yawan kitsen da ake samu a tsirrai da dabbobi. Mafi kyawun tushen abincidabinoHakanan yana samar da kusan kashi ɗaya cikin huɗu na kitsen da ke cikin jan nama da kayan kiwo.
Idan aka kwatanta da carbohydrates da kitse marasa ƙarfi, palmitic acid yana haɓaka jimlar cholesterol da LDL (mara kyau) matakan cholesterol ba tare da shafar HDL (mai kyau) cholesterol ba. Babban matakan LDL cholesterol sanannen abu ne mai haɗari ga cututtukan zuciya.
Palmitic acid kuma na iya shafar sauran bangarorin metabolism. Nazarin a duka mice da mutane sun nuna cewa yawan amfani da palmitic acid na iya cutar da yanayi mara kyau da kuma rage yawan motsa jiki.
myristic acid
Myristic acid yana haifar da karuwa mai mahimmanci a cikin jimlar cholesterol da LDL (mara kyau) cholesterol fiye da palmitic acid. Koyaya, baya shafar HDL (mai kyau) matakan cholesterol. Wadannan tasirin sun fi karfi fiye da na palmitic acid.
Myristic acid wani kitse ne da ba kasafai ake samunsa ba a yawancin abinci. Har yanzu, wasu kitse da mai sun ƙunshi matsakaicin adadi.
Lauric acid
Tare da atom ɗin carbon guda 12, lauric acid shine mafi tsayi na matsakaicin sarkar fatty acid. Yana ɗaga jimlar cholesterol fiye da sauran fatty acids. Duk da haka, wannan karuwa ya fi yawa saboda karuwar HDL (mai kyau) cholesterol.
A wasu kalmomi, lauric acid yana rage yawan adadin cholesterol dangane da HDL cholesterol. Waɗannan canje-canjen kuma suna rage haɗarin cututtukan zuciya.
Lauric acid ya bayyana yana da mafi fa'ida tasiri akan matakan HDL cholesterol fiye da sauran cikakken fatty acid.
Ana samun Lauric acid a cikin 42% na man kwakwa. Akasin haka, kaɗan ne kawai ake samun a cikin sauran mai ko kitse da ake ci.
Caproic, caprylic da capric acid
Caproic, caprylic da capric acid su ne matsakaicin sarkar fatty acid (MCFAs).
MCFAs an daidaita su daban da fatty acid mai tsayi. Ana ɗaukar su cikin sauƙi kuma ana jigilar su kai tsaye zuwa hanta, inda suke da sauri metabolized. Fa'idodin MCFA sun haɗa da:
asarar nauyi
Wasu nazarin sun lura cewa yana iya ƙara yawan adadin kuzari da suke ƙonewa don haka yana raunana, musamman idan aka kwatanta da fatty acids mai tsayi.
Ƙara insulin hankali
Wasu shaidun sun nuna cewa MCFAs suna haɓaka haɓakar insulin idan aka kwatanta da fatty acid mai tsayi.
Saboda yuwuwar fa'idodin lafiyar su, ana siyar da MCFAs azaman kari da aka sani da mai MCT.
short sarkar m acid
Cikakkun acid fatty acid masu ɗauke da ƙasa da ƙwayoyin carbon guda shida ana san su da gajeriyar sarkar fatty acid (SCFAs). Mafi mahimmancin SCFAs sune:
SCFAs suna tasowa lokacin da ƙwayoyin cuta masu amfani ke haifar da zaruruwa a cikin hanji. Adadin abincin da ake ci yana da ƙanƙanta idan aka kwatanta da adadin SCFA da aka samar a cikin hanji.
Ba su da yawa a cikin abinci kuma ana samun su a cikin ƙananan ƙima a cikin kitsen madara da wasu abinci mai datti.
Nau'in fiber wanda ke tallafawa samuwar fatty acids mai gajeren sarkar,prebioticsd.
Illolin Cikakkun Fatty Acids
Cikakken maiKodayake yana da alaƙa da wasu fa'idodin kiwon lafiya, yakamata a sha shi kawai a matsayin wani ɓangare na ingantaccen abinci mai kyau da daidaito.
Zaɓi abinci mai ƙoshin lafiyayyen abinci kuma ku guji sarrafa kayan abinci da soyayyen abinci. Waɗannan abincin ba su da ƙarancin sinadirai ko kuma suna da yawa m maiSuna ƙunshe da mahadi masu cutarwa waɗanda za su iya ƙin duk wani tasiri mai amfani da gaske
A sakamakon haka;
Cikakken maiWani nau'in fatty acid ne wanda ba shi da alaƙa biyu tsakanin ƙwayoyin carbon. wasu na kowa m mai Misalai sun haɗa da kayan dabba kamar nama, qwai, kayan kiwo, da man shanu.
Ko da yake an ce ba shi da lafiya. cikakken maina iya samun wasu fa'idodin kiwon lafiya.
Ita ce ginshiƙin ƙwayoyin sel, kuma bincike ya nuna yana iya ƙara matakan HDL cholesterol, rage haɗarin bugun jini, kare lafiyar kwakwalwa, da jure wa dafa abinci mai zafi.
Da wannan, m maiHakanan yana iya ƙara matakan LDL cholesterol kuma yana shafar lafiyar ƙashi mara kyau. Wasu hanyoyin samun kitse ba su da lafiya kuma a zahiri sun ƙunshi wasu mahadi waɗanda zasu iya zama cutarwa.
Zaɓi madaidaitan kitse masu gina jiki kamar man kwakwa da man shanu, kuma ku cinye su cikin daidaituwa tare da sauran kitse masu lafiya.
