Kayan mai mai mai

Wadatacce

• Shawarar adadin kowace rana
• Adadin mai a cikin abinci
• Babban tushen Kitsen da ba shi ƙoshi (Mai kyau)
• Babban tushen asalin mai (Bad)
• Trans Fat (Mummuna)

Babban tushen kitse mai kyau a cikin abincin shine kifi da abinci na asalin tsirrai, kamar zaituni, man zaitun da avocado. Baya ga samar da kuzari da kare zuciya, wadannan abinci kuma sune tushen bitamin A, D, E da K, masu mahimmanci don kiyaye matsaloli kamar makanta, osteoporosis da zubar jini.

Koyaya, kitsen dabbobi ko na hydrogen, kamar waɗanda suke cikin nama, cushe cukwi da ice cream, ba su da kyau ga lafiya saboda suna da wadataccen ƙwayoyin mai, waɗanda ke daɗin ƙaruwa da ƙwayar cholesterol da bayyanar atherosclerosis.

Shawarar adadin kowace rana

Adadin adadin mai da za'a sha a kowace rana shine 30% na jimillar adadin kuzari na yau da kullun, amma 2% ne kawai ke iya zama mai mai da kuma matsakaicin kitsen mai mai 8%, saboda waɗannan suna cutar da lafiya.

Misali, lafiyayyen baligi mai cikakken nauyi yana bukatar cin kimanin 2000 kcal a kowace rana, tare da kimanin kashi 30% na wannan kuzarin da ke fitowa daga mai, wanda ke ba da 600 kcal. Kamar yadda 1 g na mai ke da kcal 9, don isa 600 kcal dole ne mutum ya cinye kusan 66.7 g na mai.

Koyaya, wannan adadi dole ne a raba shi kamar haka:

• Canjin mai(har zuwa 1%): 20 kcal = 2 g, wanda za'a cimma tare da amfani da yanki 4 na pizza mai sanyi;
• Kitsen mai (har zuwa 8%): 160 kcal = 17,7 g, wanda za'a iya samu a cikin 225 g na naman gasasshen nama;
• Rashin mai (21%): 420 kcal = 46.7 g, wanda za'a iya cimma shi a cikin babban cokali 4.5 na ƙarin man zaitun budurwa.

Don haka, ana ganin cewa yana yiwuwa a sauƙaƙe ya ​​wuce shawarwarin mai a cikin abincin, kasancewar ya zama dole ya zama mai kulawa don babban abincin shine mai kyau.

Adadin mai a cikin abinci

Teburin da ke ƙasa yana nuna yawan mai a cikin manyan abincin da ke cike da wannan sinadarin.

Baya ga waɗannan abinci na ƙasa, yawancin abinci mai ƙira na masana'antu sun haɗa da mai mai yawa, kuma don sanin daidai adadin kitse, dole ne ku karanta alamun kuma ku gano ƙimar da ke bayyana a cikin lipids.

Babban tushen Kitsen da ba shi ƙoshi (Mai kyau)

Abubuwan da ba a ƙoshi ba suna da amfani ga lafiya, kuma ana iya samun su musamman a cikin abinci na asalin tsirrai kamar su zaitun, waken soya, sunflower ko man canola, kirjin goro, gyada, almond, flaxseed, chia ko avocado. Bugu da kari, suma suna cikin kifin teku, kamar kifin kifi, tuna da sardines.

Wannan rukuni ya hada da kitse mara nauyi, polyunsaturated da omega-3, wadanda ke taimakawa wajen hana kamuwa da ciwon zuciya, inganta tsarin kwayar halitta da taimakawa shan bitamin A, D, E da K a cikin hanji. Kara karantawa a: Kyawawan mai don zuciya.

Babban tushen asalin mai (Bad)

Fatataccen kitse wani nau'in mummunan kitse ne wanda aka samo shi musamman a abinci daga asalin dabbobi, kamar su jan nama, naman alade, man alade, madara da kuma cuku. Kari akan hakan, shima yana nan da yawa a cikin kayayyakin kere-keren da aka shirya don amfani, kamar su danyen burodi, hamburgers, lasagna da biredi.

Irin wannan kitse yana kara yawan cholesterol kuma yana taruwa a jijiyoyin jini, wanda hakan na iya sa jijiyoyin su toshe da kuma kara barazanar matsalolin zuciya kamar su atherosclerosis da infarction.

Trans Fat (Mummuna)

Trans fat shine mafi munin nau'in kitse, saboda yana da tasirin ƙara yawan cholesterol mara kyau da rage kyakkyawan cholesterol a jiki, yana ƙara haɗarin matsalolin zuciya da jijiyoyin kansa.

Ya kasance a cikin abinci mai keɓaɓɓen abinci wanda ya ƙunshi kitsen kayan lambu mai ƙoshin hydrogen a matsayin mai sashi, kamar su wainar da aka shirya da wuri, dafaffen kukis, margarines, dafaffen kayan ciye-ciye, ice cream, abinci mai sauri, lasagna mai sanyi, nuggets na kaza da kuma popcorn na microwave.

Duba wasu abubuwan gina jiki a:

• Abincin mai dauke da sinadarin Carbohydrate
• Abincin mai wadataccen abinci