Gaskiya game da kitsen mai

Kitsen mai shine nau'in mai mai cin abinci. Yana daya daga cikin mai mai rashin lafiya, tare da mai mai. Waɗannan ƙwayoyi suna da ƙarfi koyaushe a zafin jiki na ɗaki. Abinci kamar man shanu, dabino da man kwakwa, cuku, da jan nama suna da wadataccen mai mai ƙanshi.

Yawan kitse a cikin abincinka na iya haifar da cututtukan zuciya da sauran matsalolin lafiya.

Fats mai daɗi ba shi da kyau ga lafiyar ku ta hanyoyi da yawa:

Haɗarin cututtukan zuciya. Jikinku yana buƙatar ƙoshin lafiya don kuzari da sauran ayyuka. Amma yawan kitsen mai zai iya haifar da cholesterol a cikin jijiyoyin ku (jijiyoyin jini). Fats mai daɗi ya ɗaga LDL (mara kyau) cholesterol. Babban LDL cholesterol yana ƙara haɗarin ku don cututtukan zuciya da bugun jini.

Karuwar nauyi. Yawancin abinci mai mai mai yawa irin su pizza, kayan gasa, da soyayyen abinci suna da wadataccen mai. Cin kitsen mai da yawa na iya ƙara ƙarin adadin kuzari a abincinku kuma ya sa ku ƙara nauyi. 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.

Yanke abinci mai mai mai na iya taimakawa wajen kiyaye nauyi da kiyaye zuciyar ku. Tsayawa cikin koshin lafiya na iya rage barazanar kamuwa da ciwon sukari, cututtukan zuciya, da sauran matsalolin lafiya.

Yawancin abinci suna da haɗin mai daban-daban. Kun fi dacewa da zaɓar abinci mafi girma a cikin mai ƙoshin lafiya, kamar ƙwayoyin da ba su da cikakken abinci da polyunsaturated. Wadannan ƙwayoyin sun zama ruwa a zazzabi na ɗaki.

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

• Kada ku sami fiye da 25% zuwa 30% na adadin kuzari na yau da kullun daga mai.
• Ya kamata ku rage kitsen mai zuwa ƙasa da 10% na adadin kuzari na yau da kullun.
• Don ƙara rage haɗarin cutar cututtukan zuciya, iyakance kitse mai ƙarancin ƙasa da 7% na yawan adadin kuzari na yau da kullun.
• Don cin abincin kalori 2,000, wannan shine adadin kuzari 140 zuwa 200 ko kuma gram 16 zuwa 22 (g) na kitsen mai a rana. Misali, yanki guda 1 na dafaffun naman alade ya ƙunshi kusan 9 g na mai mai ƙoshi.
• Idan kana da cututtukan zuciya ko babban cholesterol, mai ba ka kiwon lafiya na iya tambayarka ka rage kitse mai yawa.

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 ci gaba da lura da yawan kitse mai yawa da kake ci.

Bincika yawan kitse a cikin aiki 1. Hakanan, bincika yawan kitsen mai a cikin wata hidima. Sannan ka hada yawan servings da kake ci.

A matsayin jagora, yayin kwatanta ko karanta alamun:

• 5% na darajar yau da kullun daga mai da cholesterol ƙananan
• 20% na darajar yau da kullun daga mai mai girma

Zaɓi abinci tare da ƙananan ƙwayoyin mai da mai mai yawa.

Yawancin gidajen cin abinci masu saurin abinci kuma suna ba da bayanin abinci mai gina jiki akan menu. Idan KADA KA gani an sanya shi, tambayi sabarka. Hakanan zaku iya samun sa a gidan yanar gizon gidan cin abinci.

Ana samun wadatattun kitse a cikin dukkan abincin dabbobi, da wasu kafofin tsire-tsire.

Abincin da ke gaba na iya zama mai ƙoshin mai. Yawancin su ma ba su da ƙarancin abinci mai gina jiki kuma suna da ƙarin adadin kuzari daga sukari:

• Kayan da aka gasa (kek, donuts, Danish)
• Soyayyen abinci (soyayyen kaza, soyayyen abincin teku, soyayyen Faransa)
• M ko sarrafa nama (naman alade, tsiran alade, kaza tare da fata, cheeseburger, steak)
• Kayan kiwo duka-mai (man shanu, ice cream, pudding, cuku, madara duka)
• Fwayoyi masu ƙarfi kamar su kwakwa, dabino, da man kernel (wanda aka samo shi a cikin abinci mai kunshi)

Ga wasu misalan shahararrun kayan abinci tare da wadataccen mai mai cike da wadataccen sabis:

• 12 oza (oz), ko 340 g, steak - 20 g
• Cheeseburger - 10 g
• Vanilla girgiza - 8 g
• 1 tbsp (15 ml) man shanu - 7 g

Yana da kyau ku kula da kanku ga waɗannan nau'ikan abincin sau ɗaya a wani lokaci. Amma, zai fi kyau ka iyakance yadda kake cin su sau da yawa kuma ka rage girman lokacin da kake yi.

Zaka iya yanke yawan kitsen da kuke ci ta maye gurbin abinci mai ƙoshin lafiya don zaɓuɓɓukan ƙarancin lafiya. Sauya abinci mai cike da kitse mai yawa tare da abincin da yake da ƙwayoyin polyunsaturated da monounsaturated fats. Ga yadda ake farawa:

• Sauya jan nama da kaza marar fata ko kifi fewan kwanaki a mako.
• Yi amfani da kanola ko man zaitun maimakon man shanu da sauran mai.
• Sauya madara mai mai duka tare da mai mai mai mai yawa ko madara mara madara, yogurt, da cuku.
• Moreara yawan 'ya'yan itatuwa, kayan marmari, hatsi, da sauran abinci mai ƙoshin mai ko babu.

Cholesterol - cikakken kitse; Atherosclerosis - cikakken mai; Eningarfafa jijiyoyi - mai mai; Hyperlipidemia - cikakken mai; Hypercholesterolemia - cikakken mai; Ciwon jijiyoyin zuciya - kitse mai ƙanshi; Ciwon zuciya - cikakken mai; Cututtukan jijiyoyin jiki - kitse mai ƙanshi; PAD - kitsen mai; Bugun jini - cikakken mai; CAD - kitsen mai; Zuciya mai cin abinci mai kyau - mai ƙoshi

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Associationungiyar abinci, kewayawa, da ƙarin ƙwayoyin mai tare da haɗarin cututtukan zuciya: nazari na yau da kullun da meta-bincike. Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

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 ofungiyar Americanungiyar Collegewararrun Americanwararrun Americanwararrun Americanwararrun Americanwararrun Americanwararrun Amurka / Heartungiyar Heartungiyar Zuciya akan Ka'idodin 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.

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; Yanar gizo Binciken Sabis na Noma. FoodData ta Tsakiya, 2019. fdc.nal.usda.gov. An shiga Yuli 1, 2020.

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