Tambayi Likitan Abinci: Muhimmancin Fat ɗin da ba a haɗa shi da shi ba

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Q: Shin zan iya cin mai mai yawa fiye da sauran nau'in mai? Idan haka ne, nawa ne yawa?

A: Kwanan nan, cikakken kitse ya kasance sanannen batu a cikin abinci mai gina jiki, musamman kamar yadda sabon bincike ya nuna cewa matsakaicin ci na kitse mai ƙila ba zai iya cutar da lafiyar zuciyar ku kamar yadda muka taɓa zato ba. A sakamakon haka, mutane sun kasance suna tofa fa'idodin kitsen mai yayin da suke ƙin rawar da ƙwayoyin polyunsaturated a cikin abincin su-wanda kuskure ne.

Idan kuna son rage LDL cholesterol ɗin ku, to, ƙara yawan kitse (polyunsaturated da monounsaturated) yayin da rage yawan kitse a cikin abincinku shine hanya mafi sauƙi don yin wannan. Kafin a fahinci fa'idar kitsen da ba a cika ba, an gaya wa mutane cewa su ci abinci mai yawa kuma su maye gurbin wannan kitse a cikin abincinsu da carbohydrates. (Gano idan kuna cin ƙwayoyin lafiya masu yawa.)

Duk da haka, mutane ba su ƙare da rage yawan abincin da suke ci ba, maimakon haka, kawai sun ci abinci maras kyau, carbohydrates mai ladabi (watau farin burodi), wanda bai taimaka wa lafiyar Amurkawa ba. Maimakon haka, bi waɗannan shawarwari don tabbatar da cewa kuna samun isasshen kowane nau'in kitse.

Ka Daidaita Shi

Ina ba da shawarar gabaɗaya cewa abokan ciniki su sami kashi ɗaya bisa uku na kitsen su daga tushen kitse mai ƙima (man shanu, jan nama, kiwo mai cike da kiwo), kashi ɗaya bisa uku na polyunsaturated (walnuts, kifin kitse, man canola), da kashi ɗaya bisa uku na monounsaturated. man zaitun, avocado, macadamia kwayoyi). Kuna shiga cikin matsala lokacin da kuka fara raguwa sosai ko haɓaka ƙungiya ɗaya. Ina jin haushi lokacin da na ji masana nasiha ga mutane da su ci duk kitsen da suke so-wannan shawara ce mara kyau! Duk abin da ke cikin abincin ku game da daidaituwa ne, lokacin da kuka ci wani abu, kuna buƙatar cin ƙasa da wani abu-kuma mutane koyaushe suna tunawa da ɓangaren "cin ƙarin" kuma suna manta da ɓangaren "cin ƙasa".

Sabuwar binciken kitsen mai cike da ƙima yana ba da shawarar cewa cin carbohydrates mai ladabi maimakon mai mai cike da mugun ra'ayi shine mafi muni fiye da idan kun bar cin mai mai ƙoshin ku da fari. Mafi kyawun ra'ayi: Ku ci wasu (amma ba wuce gona da iri) cikakken kitse ba, amma kuma ku ci kitsen mai guda ɗaya, mai mai polyunsaturated, kuma rage ƙarar sukari da ingantaccen hatsi a cikin abincinku gwargwadon yiwuwa. (Gwada waɗannan sabbin sabbin mai guda 8 masu lafiya don dafa abinci!)

Idan Dole ne, Maƙasudi zuwa Unsaturated

Idan kuna son cin fiye da nau'in kitse ɗaya, Ina ba da shawarar cin ƙarin kitse mara ƙima (polyunsaturated da monounsaturated). Maye gurbin wuce haddi cikakken mai tare da unsaturated mai yana haifar da raguwa a cikin kitsen ciki mai lahani na rayuwa wanda ke zaune a kusa da gabobin ku. Wani bincike ya nuna cewa idan kun ci abinci fiye da kima, to, yawan cin kitse mai yawa (tare da cikakken mai) yana haifar da ƙarancin kitsen jiki. Kodayake kitse mai ɗanɗano yana da daɗi, kuma ana buƙatar shi don ayyuka daban -daban na salon salula da tsarin aiki, fa'idodin kiwon lafiya na cin ƙarin kitse mai yawa gabaɗaya. (Don haka lokaci na gaba da kuke cikin dafa abinci, gwada waɗannan manyan abubuwan maye gurbin kayan masarufi waɗanda suka fi man shanu.)

Tafi Kwayoyi

Kuna iya samun kitse mai ƙima a cikin abincinku daga tushe kamar goro da tsaba, waɗanda ke ɗauke da ƙwayoyin polyunsaturated da monounsaturated. Sauran hanyoyin kitsen polyunsaturated sun haɗa da flaxseeds, flaxseed oil, man canola, da toasted ko man sesame na yau da kullun.

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