Menene Fat Fat, Shin Yana Cutarwa? Abincin da Ya ƙunshi Fat

Muna nisantar kitse saboda yana haifar da kiba kuma yana haifar da wasu cututtuka na yau da kullun. Koyaya, ba kowane nau'in kitse bane ke da tasiri iri ɗaya akan jiki. mai; Yana daya daga cikin macronutrients guda uku da aka rarraba a matsayin carbohydrates, sunadarai, da fats. Wajibi ne ga abinci mai gina jiki da lafiyarmu duka. Ana kuma raba kitse zuwa kitse mai lafiya da mai mara kyau. lafiyayyen mai; omega-3 fatty acids, monounsaturated fats da polyunsaturated fats. Omega-3, mono da polyunsaturated fats suna da lafiya. Fat ɗin da ba su da lafiya sune trans fats da cikakken kitse. Wadannan marasa lafiya kuma suna haifar da cututtuka da yawa a cikin dogon lokaci. 

Bayan rarraba mai, bari muyi magana game da fats masu yawa waɗanda suka fada cikin rukunin mai mara kyau. "Me yasa trans fats ke cutarwa, wadanne abinci ne akwai?" "Ta yaya za mu rage yawan cin mai?" Bari mu bayyana duk abin da yake sha'awar wannan.

Menene trans fat?

Trans fatty acids wani nau'in kitse ne wanda bai cika ba. Shi ne juyar da mai kayan lambu mai ruwa mai ƙarfi zuwa mai mai ƙarfi tare da iskar hydrogen da mai kara kuzari. Wani nau'in kitse ne mara lafiya wanda tsarin hydrogenation ya yi. Ba kamar cikakken kitse ba, kitsen da ba a cika ba yana da aƙalla alaƙa guda biyu a tsarin sinadarai. 

Wasu kayayyakin dabbobi, irin su naman sa, rago, da kayayyakin kiwo, a zahiri suna ɗauke da ƙananan kitse masu yawa. Waɗannan ana kiran su fats na halitta kuma suna da lafiya. 

Amma fatun wucin gadi a cikin abinci mai daskararre da abinci da aka sarrafa kamar soyayyen margarine yana haɓaka mummunan cholesterol. Saboda haka, ba shi da lafiya.

Na halitta da kuma wucin gadi trans fats

Za mu iya rarraba trans fats ta hanyoyi daban-daban guda biyu. Na halitta trans fats da wucin gadi trans fats.

Fat-fat na halitta kitse ne daga dabbobi masu rarrafe (kamar shanu, tumaki, da awaki). Fat-fat na halitta sun kasance wani ɓangare na abincinmu tun lokacin da muka fara cin nama da kiwo. Yana faruwa ne lokacin da kwayoyin cuta a cikin dabbobi suka narkar da ciyawa.

Wadannan kitse na halitta sun hada da 2-5% na kitsen kayan kiwo, 3-9% na naman sa da kitsen rago. Ko da yake sunansa mai kitse ne, yana da lafiya domin yana shiga jikin mu ta halitta.

Mafi sanannun a cikin fatun trans na halitta, conjugated linoleic acid (CLA). Yana da lafiya sosai kuma yana rage haɗarin cututtukan zuciya. Ana samunsa da yawa a cikin kitsen madara da ake samu daga shanun da suke kiwo a wurin kiwo.

Ingantattun kaddarorin da muka ambata don masu kitse na halitta ba za a iya cewa suna da inganci ga kitse na wucin gadi. Fat-fat na wucin gadi sune mai masana'antu ko kuma aka sani da "mai hydrogenated". 

Ana samun waɗannan mai ta hanyar fitar da kwayoyin hydrogen zuwa cikin mai. Wannan tsari yana canza tsarin sinadarai na mai. Yana juya ruwa ya zama mai ƙarfi. Wannan tsari ya ƙunshi babban matsin lamba, iskar hydrogen, mai haɓaka ƙarfe, kuma yana da kyau mara kyau.

Da zarar hydrogenated, kayan lambu mai suna da tsawon rai rai. Wadannan mai sun fi son masana'antun yayin da suke tsawaita rayuwa. Yana da ƙarfi a cikin zafin jiki tare da daidaito kama da cikakken kitse.

Shin trans fats yana da illa?

Kamar yadda muka ambata a sama, ana samun waɗannan man ne sakamakon wani tsari mara kyau. Nazarin ya nuna mummunan tasirin mai mai a kan lafiya kamar haka:

• Yana haɓaka LDL (mara kyau) cholesterol.
• Yana rage HDL (mai kyau) cholesterol.
• Yana ƙara haɗarin atherosclerosis, ko mai da cholesterol da aka tara a cikin arteries.
• Yana kunna apoptosis ko tsarin mutuwar kwayar halitta.
• Yana haifar da kumburi.

Illolin Fats

Yana ƙara haɗarin cututtukan zuciya

• Fat-fat sananniya ce mai haɗari ga cututtukan zuciya. 
• Yana haɓaka LDL (mara kyau) cholesterol.
• Yana ƙaruwa da mahimmancin jimlar / HDL cholesterol rabo.
• Yana da mummunar tasiri akan lipoproteins (ApoB / ApoA1 rabo), waɗanda duka mahimman abubuwan haɗari ne ga cututtukan zuciya.

Yana haifar da juriya na insulin da nau'in ciwon sukari na 2

• Fat-fat yana ƙara haɗarin ciwon sukari. 
• Domin yana da haɗari ga ciwon sukari insulin juriyaMe ke haddasa shi kuma yana kara yawan sukarin jini?
• A cikin binciken dabba, an gano yawan amfani da kitse mai yawa don haifar da illa ga aikin insulin da glucose.

Yana ƙara kumburi

• Yawan kumburi a cikin jiki, cututtukan zuciya, ciwo na rayuwa, ciwon sukari, amosanin gabbai yana jawo cututtuka masu yawa kamar su
• Fat ɗin trans yana ƙara alamun kumburi kamar IL-6 da TNF alpha.
• A wasu kalmomi, man fetur na wucin gadi yana haifar da kowane nau'i na kumburi kuma yana haifar da cututtuka da yawa.

Yana lalata hanyoyin jini kuma yana ƙara haɗarin cutar kansa

• Wadannan kitse marasa lafiya suna lalata rufin ciki na tasoshin jini da aka sani da endothelium.
• A cikin binciken kan ciwon daji, trans fats menopause An danganta shan ta kafin lokacin haila da haɗarin kamuwa da cutar kansar nono bayan haila. 

Abincin da Ya ƙunshi Fat

• Popcorn

Idan muka yi tunanin cinema, abu na farko da ke zuwa a zuciya shi ne Popcorn kudin shiga. Amma wasu nau'ikan wannan abun ciye-ciye mai daɗi, musamman popcorn mai iya amfani da microwave, sun ƙunshi kitsen mai. Mafi kyawun shuka masara da kanka.

• Margarine da kayan lambu mai

"Shin margarine trans fat?" Tambayar ta ba mu mamaki. Haka ne, margarine ya ƙunshi babban adadin mai. Wasu man kayan lambu kuma suna ɗauke da wannan mai mara kyau lokacin da hydrogenated.

• soyayyen abinci mai sauri

Idan kuna cin abinci a waje, musamman abinci mai sauri, za ku iya fuskantar waɗannan mayukan marasa lafiya. Soyayyen kaza da kifi, hamburger, soyayyen faransa da soyayyen noodle Abinci mai sauri, irin su soyayyen abinci, yana ɗauke da kitse mai yawa.

• kayan gasa

Abubuwan da ake yin burodi irin su kek, kukis, irin kek ana yin su da man kayan lambu ko margarine. Domin samfurin da ya fi dadi ya fito. Yana da arha kuma yana da tsawon rai.

• Non kiwo kofi creamer

Non-kiwo kofi creamers, kuma aka sani da kofi whiteners kofiAna amfani da ita azaman madadin madara da kirim a shayi da sauran abubuwan sha masu zafi. Yawancin kirim ɗin da ba na kiwo ba ana yin su ne daga wani ɗanɗano mai hydrogenated don tsawaita rayuwar rayuwa da samar da daidaiton kirim. 

• dankalin turawa da masara

Yawancin kwakwalwan dankalin turawa da masara sun ƙunshi kitse mai kauri a cikin nau'in mai mai hydrogenated.

• Tsiran alade

Wasu suna ɗauke da mai. Kula da abun ciki akan lakabin. 

• kek mai dadi

Wasu na iya samun wannan kitsen mara lafiya. Karanta lakabin.

• pizza

Wasu nau'ikan kullu na pizza suna ɗauke da mai. Yi hankali musamman tare da daskararre pizza don wannan sinadari. 

• Cracker

Wasu nau'ikan busassun sun ƙunshi wannan mai, don haka kar ku saya ba tare da karanta alamar ba.

Ta yaya za mu guji trans fats?

Ana samun waɗannan kitsen marasa lafiya a yawancin abinci da aka sarrafa. Karanta alamun abinci a hankali don guje wa cinye waɗannan mai. Kar a siyan abinci tare da kalmomin "hydrogenated" ko "bangaren hydrogenated" a cikin jerin.

Abin takaici, alamun karatun ba su isa ba a kowane yanayi. Wasu abincin da aka sarrafa (kamar man kayan lambu na yau da kullun) na iya ƙunsar kitse mai yawa ba tare da an yi musu lakabi ko jera su a cikin jerin abubuwan da ake buƙata ba.

Hanya mafi kyau don guje wa waɗannan kitse ita ce kawar da abincin da aka sarrafa gaba ɗaya. Don wannan, kula da waɗannan abubuwan.

• Halitta maimakon margarine man shanu amfani da shi. 
• Yi amfani da man zaitun maimakon man kayan lambu a cikin abincinku.
• Ku ci abinci dafaffen gida maimakon abinci mai sauri.
• Yi amfani da madara maimakon kirim.
• Ku ci abinci da aka gasa da dafaffe maimakon soyayyen abinci.
• Kafin dafa nama, cire mai.

Fat-fat wani nau'in kitse ne da ake samu a cikin kiwo da nama. Waɗannan su ne na halitta trans fats kuma suna da lafiya. Fat ɗin da ake samarwa da masana'antu na wucin gadi da ake amfani da su a cikin sarrafa abinci da kayan abinci ba su da lafiya. Waɗannan nau'i ne na kitse marasa ƙarfi.

Fat-fat suna da illa masu illa kamar haɓaka mummunan cholesterol, rage ƙwayar cholesterol mai kyau, ƙara haɗarin cututtukan zuciya da haifar da ciwon sukari. Don guje wa kitse mai yawa, karanta alamun abinci a hankali kuma ku guji sarrafa abinci.

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