Bayanai game da ƙwayoyin kiɗa

Kayan mai mai narkewa shine nau'in mai mai cin abinci. Yana daya daga cikin lafiyayyun mai, tare da kitse mai hade da mai. Fats masu narkewa sunada ruwa a zazzabin ɗaki, amma sun fara yin tauri lokacin da aka huce.

Fats mai daɗaɗɗen ƙwayoyi da ƙwayoyi masu ƙarfi suna da ƙarfi a zazzabi na ɗaki. Wadannan ƙwayoyin cuta marasa lafiya na iya ƙara haɗarin ku ga cututtukan zuciya da sauran matsalolin lafiya.

Ana samun kitse mai ƙayatarwa a cikin abinci na tsire-tsire, kamar su kwayoyi, avocados, da kuma kayan lambu. Cin kitsen mai mai matsakaicin (da polyunsaturated) a madadin daskararre da mai zai iya amfanar da lafiyar ku.

Fwayoyi masu narkewa suna da kyau ga lafiyar ku ta hanyoyi da yawa:

• Zasu iya taimakawa rage matakin LDL (mara kyau) na cholesterol. Cholesterol abu ne mai laushi, mai laushi wanda zai iya haifar da toshewa, ko toshewa, jijiyoyi (jijiyoyin jini). Tsayawa matakin LDL naka ya rage haɗarin kamuwa da cututtukan zuciya da bugun jini.
• Abubuwan da aka ƙayyade na ƙwayoyi suna taimakawa ci gaba da kiyaye ƙwayoyinku.

Jikinku yana buƙatar wasu ƙwayoyi don kuzari da sauran ayyuka. Fwayoyi masu ƙoshin lafiya sune zaɓi mai lafiya.

Nawa ya kamata ka samu a kowace rana? Anan akwai shawarwari daga Ka'idodin Abincin Abincin na 2015-2020 don Amurkawa:

• Neman samun fiye da 10% na yawan adadin kuzari na yau da kullun daga mai mai ƙanshi (wanda aka samu a cikin jan nama, man shanu, cuku, da kayan kiwo mai kitse) da mai mai ƙyau (wanda aka samo a cikin abincin da aka sarrafa). Don cin abincin kalori 2,000, wannan yana da adadin adadin kuzari 140 zuwa 200, ko kuma gram 16 zuwa 22 a rana.
• 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 kyau ga lafiyar ku. Amma cin kitse mai yawa na haifar da karin kiba. Duk mai ya ƙunshi adadin kuzari 9 a kowane gram na mai. Wannan ya ninka ninki biyu na adadin 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 wadataccen ko mai mai ƙoshin lafiya, mai ƙoshi.

Duk abincin da aka kunshi suna da lakabin abinci mai gina jiki wanda ya hada da kayan mai. Karanta alamun abinci na iya taimaka maka ka lura da yawan kitse da kake ci.

• Bincika yawan kitse a cikin mudu daya. Tabbatar daɗa adadin sabis ɗin da za ku ci a zama ɗaya.
• Dubi yawan kitsen mai da mai mai a cikin hidimtawa. Sauran ba shi da mai. Wasu alamun za su lissafa abubuwan da ke cikin kitse, wasu ba za su yi 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.

Yawancin abinci suna da haɗuwa da kowane nau'in mai. Wadansu suna da adadin mai mai kyau fiye da wasu. Abinci da mai mai ƙoshin mai mai ƙima sun haɗa da:

• Kwayoyi
• Avocado
• Man Canola
• Man zaitun
• Safflower mai (babban oleic)
• Man sunflower
• Man gyada da man shanu
• Man Sisame

Don samun fa'idodin kiwon lafiya, kuna buƙatar maye gurbin ƙwayoyin marasa lafiya da ƙoshin lafiya. Ga wasu ra'ayoyi:

• Ku ci kwayoyi maimakon cookies don abun ciye-ciye. Kawai ka tabbata ka rage kaso kaɗan, saboda kwayoyi suna da adadin kuzari.
• Avoara avocado zuwa salads da sandwiches.
• Sauya man shanu da daskararren mai tare da zaitun ko man canola.

Monounsaturated fatty acid; MUFA; Oleic acid; Cholesterol - kitse mai narkewa; Atherosclerosis - mai mai cikakke; Eningarfafa jijiyoyin jini - mai mai cikakke; Hyperlipidemia - kitse mai cikakke; Hypercholesterolemia - mai ƙoshin mai; Ciwon jijiyoyin jijiyoyin jini - kitse mai narkewa; Ciwon zuciya - kitse mai narkewa; Cututtukan jijiyoyin jiki - kitse mai narkewa; PAD - kitse mai cikakken nauyi; Bugun jini - kitse mai ƙosarwa; CAD - kitse mai ƙosarwa; Zuciya mai cin abinci mai kyau - mai mai ƙoshi

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 Kiwon Lafiya ta Amurka da Ayyukan Dan Adam; Ma'aikatar Aikin Gona ta Amurka. Sharuɗɗan Abinci na 2015 - 2020 don Amurkawa. Fitowa ta 8. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. An sabunta Disamba 2015. Iso zuwa Yuli 2, 2020.

• Abincin Abincin
• Yadda ake Rage Cholesterol da Abinci