Gaskiya game da ƙwayoyin mai da yawa

Polyunsaturated kitse wani nau'in kitse ne mai cin abinci. Yana daya daga cikin lafiyayyen mai, tare da mai mai hadewa.

Ana samun kitse mai ƙaiƙayi a cikin tsire-tsire da abincin dabbobi, kamar kifin kifi, mai na kayan lambu, da wasu kwayoyi da iri. Cin matsakaicin adadin mai (da kuma wanda bai dace ba) a madadin daskararre da mai zai iya amfanar da lafiyar ku.

Polyunsaturated fat ya banbanta da mai mai mai mai yawa. Wadannan ƙwayoyin cuta marasa lafiya na iya ƙara haɗarin ku ga cututtukan zuciya da sauran matsalolin lafiya.

YADDA POLYUNSATURATED FATS SUKA SHAFE LAFIYARKU

Polyunsaturated fats na iya taimakawa rage LDL (mara kyau) cholesterol. Cholesterol abu ne mai laushi, mai laushi wanda zai iya haifar da toshewa ko toshe jijiyoyin jini (jijiyoyin jini). Samun ƙananan LDL cholesterol yana rage haɗarin kamuwa da cututtukan zuciya.

Polyunsaturated fats sun hada da omega-3 da omega-6. Waɗannan su ne mahimman ƙwayoyin mai waɗanda jiki ke buƙata don aikin ƙwaƙwalwa da haɓakar tantanin halitta. Jikunanmu basa yin muhimmin acid mai ƙoshin lafiya, saboda haka zaku iya samunsu kawai daga abinci.

Omega-3 mai kitse suna da kyau ga zuciyar ka ta hanyoyi da dama. Suna taimaka:

• Rage triglycerides, wani nau'in kitse a cikin jininka
• Rage haɗarin ɓarkewar bugun zuciya ba bisa ka'ida ba (arrhythmia)
• Sannu a hankali rubun rubutun, wani abu wanda ya kunshi mai, cholesterol, da alli, wanda zai iya taurara ya toshe jijiyoyin ku
• Kaɗan rage karfin jininka

Omega-6 mai mai na iya taimaka:

• Kula da yawan jini
• Rage haɗarin ka na ciwon suga
• Rage hawan jini

NAWA ZAKU CI?

Jikinka yana buƙatar ɗan kitse don kuzari da sauran ayyuka. Abubuwan da ke cikin ƙwayoyin cuta sune zaɓi mai lafiya. Sharuɗɗan Abinci na 2015-2020 don Amurkawa suna ba da shawarar samun fiye da 10% na yawan adadin kuzari na yau da kullun daga kitsen mai (wanda aka samo a cikin jan nama, man shanu, cuku, da kayan kiwo mai ƙoshin mai) da ƙoshin mai (wanda aka samo a cikin abinci mai sarrafawa). Kiyaye yawan cin mai fiye da 25% zuwa 30% na adadin kuzari na yau da kullun. Wannan ya hada da mai mai kunshi da mai.

Cin kitsen mai mai lafiya na iya haifar da wasu fa’idodi ga lafiya. Amma cin kitse mai yawa na haifar da karin kiba. Duk mai ya ƙunshi adadin kuzari 9 a kowane gram. Wannan ya ninka ninki biyu na adadin adadin kuzari da ake samu a cikin carbohydrates da furotin.

Bai isa ba don ƙara abinci mai yawan kitse a cikin abinci mai cike da abinci mara kyau da mai. Madadin haka, maye gurbin wadatattun kayan mai mai ƙoshin lafiya. Gabaɗaya, kawar da ƙwayoyin mai ya ninka sau biyu cikin tasiri wajen rage matakan cholesterol na jini kamar yadda yake ƙaruwa ƙwayoyin mai.

KARATUN LITTAFIN ABINCI

Duk abincin da aka kunshi yana da alamun abinci mai gina jiki akan su wanda ya haɗa da abubuwan mai. Karanta alamun abinci na iya taimaka maka ka lura da yawan kitse da kake ci a rana.

• Bincika yawan kitse a cikin mudu daya. Tabbatar daɗa adadin sabis ɗin da kuke ci a zama ɗaya.
• Dubi yawan kitsen mai da mai mai yawa a cikin hidimtawa - sauran lafiyayyu ne, mai ƙoshi. Wasu lakabin zasu lura da abun da ke cikin kitse mai hade da mai ciki. Wasu ba za su so ba.
• Tabbatar yawancin kitsen ku na yau da kullun sun fito ne daga madogarar kundayoyi da polyunsaturated.
• Yawancin gidajen cin abinci masu saurin abinci kuma suna ba da bayanin abinci mai gina jiki akan menu. Idan baku ga an sanya shi ba, ku tambayi sabarku. Hakanan zaku iya samun sa a gidan yanar gizon gidan cin abinci.

YIN ZABON CIKIN LAFIYA LAFIYA

Yawancin abinci suna da haɗuwa da kowane nau'in mai. Wadansu suna da adadin mai mai kyau fiye da wasu. Abinci da mai tare da yawan ƙwayoyin mai da suka haɗu sun haɗa da:

• Gyada
• Sunflower tsaba
• 'Ya'yan flax ko flax oil
• Kifi, kamar kifin kifi, mackerel, herring, albacore tuna, da kifi
• Masarar masara
• Man waken soya
• Safflower mai

Don samun fa'idodin kiwon lafiya, kuna buƙatar maye gurbin ƙwayoyin marasa lafiya da ƙoshin lafiya.

• Ku ci goro maimakon kuki don abun ciye-ciye. Amma ka tabbata ka rage kason ka kaɗan, saboda kwayoyi suna da adadin kuzari.
• Sauya wasu nama da kifi. Gwada gwada cin abinci a kalla sau 2 tare da kifi a sati.
• Yayyafa irin flax ɗin ƙasa akan abincinku.
• Walara gyada ko sunflower tsaba ga salads.
• A dafa tare da masara ko safflower mai maimakon man shanu da mai.

Polyunsaturated mai kitse; PUFA; Cholesterol - kitse mai yawan gaske; Atherosclerosis - polyunsaturated mai; Eningarfafa jijiyoyin jini - mai mai da yawa; Hyperlipidemia - mai yawan polyunsaturated; Hypercholesterolemia - polyunsaturated mai; Ciwon jijiyoyin jijiyoyin jini - mai kiba mai yawa; Ciwon zuciya - mai mai da yawa; Cututtukan jijiya na gefe - mai mai da yawa; PAD - polyunsaturated mai; Bugun jini - polyunsaturated fat; CAD - polyunsaturated mai; Zuciya mai cin abinci mai kyau - mai ƙiba

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

Grundy SM, Dutse NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Shawarwarin kula da ƙwayar cholesterol na jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Associationungiyar Heartungiyar Zuciya ta Amurka a kan Sharuɗɗan Ayyukan Clinical . J Am Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

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.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. 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: babi na 49.

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 Janairu 25, 2021.

• Abincin Abincin
• Yadda ake Rage Cholesterol da Abinci