An bayyana kitsen abincin

Fats wani muhimmin ɓangare ne na abincinku amma wasu nau'ikan sun fi lafiya fiye da wasu. Zaɓin lafiyayyun ƙwayoyi daga asalin kayan lambu fiye da ƙasa da nau'ikan lafiyayyu daga kayan dabba na iya taimakawa rage haɗarinku na bugun zuciya, bugun jini, da sauran manyan matsalolin kiwon lafiya.

Fats wani nau'in abinci ne wanda kuke samu daga abincinku. Yana da mahimmanci a ci wasu ƙwayoyi, kodayake shima cutarwa ne cin abinci da yawa.

Fats ɗin da kuke ci suna ba wa jikin ku ƙarfi da yake buƙata ya yi aiki yadda ya kamata. A lokacin motsa jiki, jikinka yana amfani da adadin kuzari daga abubuwan carbohydrates da kuka ci. Amma bayan minti 20, motsa jiki ya dogara ne da ƙananan adadin kuzari daga mai don kiyaye ku.

Hakanan kuna buƙatar kitse don kiyaye fata da gashinku lafiya. Fat shima yana taimaka maka ka sha bitamin A, D, E, da K, wadanda ake kira bitamin mai narkewa. Kitsen ma yana cika kitsen jikinku kuma yana rufe jikinku don taimaka muku dumi.

Fats ɗin da jikinku yake samu daga abincinku yana ba jikinku muhimmin mai mai ƙanshi wanda ake kira linoleic da linolenic acid. Ana kiransu "mai mahimmanci" saboda jikinku ba zai iya sanya su da kansu ba, ko suyi aiki ba tare da su ba. Jikinka yana buƙatar su don ci gaban kwakwalwa, kula da kumburi, da kuma daskarewar jini.

Fat tana da adadin kuzari 9 a kowane gram, sama da sau 2 adadin adadin kuzari a cikin carbohydrates da furotin, wanda kowannensu yana da calori 4 a kowace gram.

Dukkanin kitse sun kunshi sinadarai ne masu kyan gani. Fats ana kiransa mai ƙoshi ko wanda bai dace ba dangane da yawan kowane nau'in mai mai da yake ciki.

Fats mai daɗi ya ɗaga LDL (mara kyau) ƙwayar cholesterol. Babban LDL cholesterol yana sanya ka cikin haɗarin bugun zuciya, bugun jini, da sauran manyan matsalolin lafiya. Ya kamata ku guji ko ƙayyade abincin da ke cike da ƙoshin mai.

• Kiyaye mai mai ƙarancin ƙasa da 6% na yawan adadin kuzari na yau da kullun.
• Abinci mai yawan kitse sune kayayyakin dabbobi, kamar su man shanu, cuku, madara cikakke, ice cream, cream, da nama mai ƙanshi.
• Wasu man na kayan lambu, kamar su kwakwa, dabino, da man kernel, suma suna dauke da kitse mai yawa. Waɗannan ƙwayoyi suna da ƙarfi a zazzabi na ɗaki.
• Abincin da yake cike da kitse mai kara jini yana karuwa a jijiyoyin ku (jijiyoyin jini). Cholesterol abu ne mai laushi, mai laushi wanda zai iya haifar da toshewar jini, ko toshe shi.

Cin kitsen da ba shi da cikakken abinci maimakon na mai zai iya taimakawa rage cholesterol na LDL. Yawancin man kayan lambu waɗanda suke da ruwa a zazzabin ɗaki suna da mai mai ƙoshi. Akwai nau'ikan nau'ikan kitse guda biyu:

• Mono-unsaturated fats, wanda ya hada da zaitun da man canola
• Polyunsaturated fats, wanda ya hada da safflower, sunflower, masara, da waken soya

Trans fatty acids sune kitse marassa lafiya wanda ke samarwa lokacinda mai kayan lambu ya bi tsarin da ake kira hydrogenation. Wannan yana haifar da kitsen yayi tauri ya zama mai ƙarfi a zazzabin ɗaki.Abubuwan da ke dauke da kuzarin hydrogen, ko "trans fat," galibi ana amfani dasu don kiyaye wasu abinci sabo na dogon lokaci.

Hakanan ana amfani da ƙwayoyin trans don dafa abinci a wasu gidajen abinci. Suna iya ɗaga matakan LDL cholesterol a cikin jininka. Hakanan zasu iya rage matakan HDL (mai kyau) na cholesterol.

Fats masu yaduwa sanannu suna da illa ga lafiyar jiki. Masana suna aiki don iyakance adadin mai da ake amfani da shi a cikin abinci da gidajen abinci.

Ya kamata ku guji abincin da aka yi da mai mai na hydrogen da kuma na wani ɓangare (kamar man shanu mai narkewa da margarine). Suna dauke da manyan sinadarin trans-fatty acid.

Yana da mahimmanci a karanta alamun abinci mai gina jiki akan abinci. Wannan zai taimaka muku sanin irin nau'in mai, da kuma yawan abincinku.

Yi magana da mai baka kiwon lafiya game da yadda zaka rage yawan kitse da kake ci. Mai ba ku sabis na iya tura ku zuwa likitan abinci wanda zai iya taimaka muku ƙarin koyo game da abinci kuma ya taimake ku shirya lafiyayyen abinci. Tabbatar cewa an bincika matakan cholesterol a gwargwadon jadawalin da mai bayarwa ya baku.

Cholesterol - mai cin abinci; Hyperlipidemia - ƙwayoyin abinci; CAD - ƙwayoyin abinci; Ciwon jijiyoyin jijiyoyin jini - kitsen abinci; Ciwon zuciya - ƙwayoyin abinci; Rigakafin - ƙwayoyin abinci; Kwayar cututtukan zuciya - ƙwayoyin abinci; Cututtukan jijiyoyin jijiyoyin jiki - mai mai abinci; Bugun jini - ƙwayoyin abinci; Atherosclerosis - ƙwayoyin abinci

• Jagoran lakabin abinci don alewa

Despres JP, Larose E, Poirier P. Kiba da cututtukan zuciya. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: sura 50.

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da tsarin rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka kan jagororin aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.

• Angina
• Angioplasty da stent jeri - carotid jijiya
• Tsarin cirewar zuciya
• Yin aikin tiyata na Carotid - a buɗe
• Ciwon zuciya
• Yin aikin tiyata na zuciya
• Yin aikin tiyata na zuciya - mara haɗari
• Ajiyar zuciya
• Mai bugun zuciya
• Matakan ƙwayar cholesterol na jini
• Hawan jini - manya
• Gyarawa mai juyawa-defibrillator
• Ciwon jijiyoyin jijiyoyin jiki - kafafu

• Angina - fitarwa
• Angioplasty da mai ƙarfi - zuciya - fitarwa
• Asfirin da cututtukan zuciya
• Yin aiki lokacin da kake da cututtukan zuciya
• Butter, margarine, da man girki
• Cardiac catheterization - fitarwa
• Cholesterol da rayuwa
• Cholesterol - maganin ƙwayoyi
• Cholesterol - menene za a tambayi likita
• Kula da hawan jini
• Abincin abinci mai sauri
• Ciwon zuciya - fitarwa
• Yin aikin tiyata na zuciya - fitarwa
• Yin tiyata ta zuciya - fitina kaɗan - fitarwa
• Ciwon zuciya - abubuwan haɗari
• Rashin zuciya - fitarwa
• Rashin zuciya: abin da za a tambayi likitanka
• Hawan jini - abin da za ka tambayi likitanka
• Yadda ake karanta alamun abinci
• Cincin gishiri mara nauyi
• Gudanar da jinin ku
• Rum abinci
• Bugun jini - fitarwa

• Abincin Abincin
• Yadda ake Rage Cholesterol da Abinci
• VLDL Cholesterol