Manyan kitse - Yaya Fat za ku Ci kowace Rana?

Wadatacce

• Menene kitse?
• Ayyuka da fa'idodin mai
• Nau'in kitse daban-daban
• Man mai cika ciki
• Polyunsaturated mai
• Kitsen mai
• Canjin mai
• Nawa ne yawan koshin lafiya da za a ci a kowace rana?
• Abincin mai ƙarancin mai
• Babban mai, ƙaramin carbi ko abincin Ketogenic
• Abincin Rum mai Matsakaici-Fat
• Abincin da ke da mai mai kyau
• Man mai cika ciki
• Polyunsaturated mai
• Kitsen mai
• Layin kasa

Fat shine muhimmin ɓangare na abincinku, amma gano yawan abincin da zai ci zai iya zama mai rikitarwa.

A cikin shekaru 50 da suka gabata, mutane da yawa sun ƙaura daga matsakaicin mai zuwa abinci mai ƙarancin mai, dangane da shawarwari daga ƙungiyoyin kiwon lafiya.

Koyaya, littafin bai sake ƙayyade iyakar babba don yawan adadin mai da yakamata ku cinye ba.

Wannan labarin yayi cikakken duba nau'ikan kitse daban-daban kuma yana ba da shawarwari kan yawan abincin da za a ci kowace rana.

Menene kitse?

Tare da furotin da carbi, kitse na ɗaya daga cikin abubuwa uku masu ƙarancin abinci a cikin abincinku.

Kuna cinye kitse a cikin hanyar triglycerides. Wani kwayar triglyceride ta kunshi abubuwa masu kiba guda uku masu hade a kashin bayan glycerol. Acid acid mai dauke da sarkokin carbons da hydrogens.

Oneaya daga cikin hanyoyin da za'a rarraba ƙwayoyi shine ta tsawon sarkar carbon ɗin su:

• gajeren sarkar mai: kasa da carbi 6
• matsakaiciyar sarkar mai: 6-12 carbons
• dogayen sarkar mai: 13-21 carbons
• mai tsayi mai tsami mai yawa: 22 ko fiye da carbin

Yawancin kitse da kuke ci sune mai kitse mai ƙarfi. Acidsananan sarkar acid mai ƙamshi galibi ana samar dashi lokacin da ƙwayoyin cuta suka narke fiber mai narkewa a cikin hanjinku, kodayake kitse na madara ya ƙunshi ƙananan adadi.

Chainunƙarar sarkar mai daɗaɗɗa da doguwa suna shiga cikin jini kuma ana sakasu cikin ƙwayoyin jiki kamar yadda ake buƙata. Koyaya, hanta tana ɗaukar gajeren sarkar da matsakaiciyar maƙarƙashiya kai tsaye kuma tana adana su azaman kuzari.

Takaitawa: Fats na ɗaya daga cikin kayan abinci uku. Jiki
yana shayar dasu daga abinci kuma yana amfani dasu don kuzari da sauran ayyuka.

Ayyuka da fa'idodin mai

Fat na yin ayyuka da yawa kuma tana ba da fa'idodin kiwon lafiya da yawa:

• Makamashi: Fat shine kyakkyawan tushen makamashi. Yana bayar da adadin kuzari 9 a kowane gram, yayin da furotin da carbs kowannensu yana samar da adadin kuzari 4 a kowace gram.
• Hormone da tsarin jini: Fats yana tsara samar da kwayoyi masu halayyar dan adam da na jijiyoyin steroid, da kuma kwayoyin halittar dake da nasaba da girma da kuma kuzari (,).
• Brain aiki: Ciyarwar mai mai mahimmanci ne don lafiyar kwakwalwa, gami da yanayi (,).
• Tsotsewar bitamin mai narkewa: Dole ne a sha bitamin A, D, E da K da kitse don a sha su da kyau.
• Danshi da cikawa: Fatara kitse a cikin abinci yana sa su ɗanɗana da ƙarin ciko.

Kitsen da ke cikin jikinka yana taimakawa:

• rufe kayan jikin ku
• ji dumin ku
• ba da kuzarin da za ku iya amfani da shi a yanayin rashin karancin kalori

Takaitawa: Fats suna ba da fa'idodi da yawa ga jikinku, gami da
yin aiki a matsayin madogarar kuzari, daidaita halittar kwayoyin halitta da kwayoyin halitta, kiyaye lafiyar kwakwalwa, da sanya abinci mai daɗi da gamsarwa.

Nau'in kitse daban-daban

An haɗu da kitse mai mai gwargwadon adadin ninki biyu tsakanin carbi a cikin tsarin su.

Man mai cika ciki

Abubuwan da ke cike da mai (MUFAs) suna da haɗi biyu a cikin sarƙoƙin carbon ɗin su.

Tushen abinci na MUFA yawanci ruwa ne a zazzabin ɗaki kuma yana da karko daidai don dalilan girki.

Mafi yawan MUFA shine oleic acid, wanda man zaitun ya kunshi adadi mai yawa.

Ana danganta kitsen mai mai yawa ga fa'idodi da dama na kiwon lafiya, gami da rage haɗarin cututtuka masu haɗari kamar cututtukan zuciya da ciwon sukari (,,).

Reviewaya daga cikin nazarin karatun 24 da aka sarrafa ya gano abincin da ke cike da haɓakar mai mai ƙaiƙayi don rage ƙarancin sukarin jini, triglycerides, nauyi da matakan jini, idan aka kwatanta da babban abincin carb. Hakanan manyan abincin mai ƙarancin mai sun ƙaru da matakan HDL (mai kyau) na cholesterol ().

MUFAs na iya haɓaka jin daɗin cikawa wanda ke haifar da rage yawan adadin kuzari.

A cikin wani binciken, mutane sun ji daɗi kuma sun ɗauki ƙananan adadin kuzari na awanni 24 masu zuwa bayan cin burodi tare da mai mai arzikin oleic acid, idan aka kwatanta da burodin da ke ƙasa da ().

Polyunsaturated mai

Polyunsaturated fatty acid (PUFAs) suna dauke da ninki biyu ko sama da biyu.

Za'a iya raba su zuwa ƙungiyoyi dangane da wurin haɗin sha biyu. Wadannan sun hada da omega-3s da omega-6s.

Waɗannan shaidu biyun suna sanya PUFAs mafi sassauƙa da ruwa fiye da mai mai mai.

A gefe guda, su ma sun fi saurin lalacewa da rashin ƙarfi.

Nazarin ya gano cewa ƙwayoyin omega-3 mai tsayi suna da fa'idodi don kumburi, cututtukan zuciya, ciwon sukari, baƙin ciki, da sauran yanayin kiwon lafiya (,,,).

Kodayake kuna buƙatar wasu ƙwayoyin omega-6, zasu iya taimakawa ga ciwan kumburi idan kuka sha da yawa, musamman idan yawan omega-3 PUFA yayi ƙasa (,,).

Omega-6 fats suna da yawa a cikin abincin yau. A gefe guda, yawanci ƙwayoyin omega-3 yawanci ana cinye su a cikin ƙarami kaɗan.

Abu mai mahimmanci, masu bincike sunyi rahoton cewa abincin juyin halittar mutane ya samar da rabo daga omega-6 zuwa omega-3 mai tsakanin 1-to-1 da 4-to-1.

Ya bambanta, an kiyasta cewa yawancin mutane yanzu suna cinye waɗannan ƙwayoyin a cikin yanayin 15: 17: 1 (,).

Kitsen mai

Saturated fatty acids (SFAs) ba shi da alaƙa biyu a cikin sarƙar carbon ɗin su, don haka ana cewa carbons ɗin suna “wadatacce” tare da hydrogen.

Suna da karko sosai a yanayin zafi mai yawa kuma mafi ƙarancin lalacewa yayin girki fiye da ƙwayoyin polyunsaturated.

Cin SFA na iya ɗaga matakan LDL (mara kyau) na cholesterol a cikin wasu mutane, kodayake wannan ya dogara ne da takamaiman kitsen mai da aka cinye. Ya kamata kuma a sani cewa HDL (mai kyau) cholesterol yawanci yakan hauhawa ().

Gabaɗaya, bincike yana nuna cewa amfani da SFA yana da tasirin tsaka tsaki akan lafiyar kuma ba ya bayyana da zai haifar ko taimakawa ga cututtukan zuciya (,,).

A zahiri, wasu abinci mai cike da wadataccen mai na iya amfani da lafiyar rayuwa.

Misali, karatuttukan sun ba da shawarar cewa matsakaiciyar sarkar triglycerides a cikin man kwakwa da man dabino na iya bunkasa saurin rayuwa da rage yawan kalori (,).

Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa kashi 5-6% kawai na yawan abincin mai ya kamata a cike. A wasu kalmomin, idan kuna kan abincin 2,000 adadin kuzari a rana, ya kamata ku cinye kusan gram 13 na kitsen mai a kowace rana (24).

Canjin mai

A cikin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, a cikin ƙwayoyin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta mai tsaka-tsakin ƙwayoyin cuta, an daidaita su a cikin juna maimakon gefe da gefe.

Amountsananan ƙwayoyin mai na faruwa ta halitta a cikin kiwo da sauran abincin dabbobi. Koyaya, babu wani abu na halitta game da ƙwayoyin trans waɗanda aka yi amfani dasu a cikin abinci mai sarrafawa.

Ana samar da waɗannan kayan mai ta hanyar ƙara hydrogen zuwa ƙwayoyin da ba su ƙoshi ba don ƙirƙirar samfurin da ke aiki kamar mai ƙanshi. Alamar sinadaran yawanci sukan jera su azaman ƙwayoyin “mai ɗauke da hydrogen”.

Yin amfani da ƙwayoyin mai na iya haifar da matsalolin lafiya da yawa. Fats na wucin gadi suna da alaƙa da kumburi, canje-canje marasa lafiya na cholesterol, rashin aikin jijiyoyin jiki, juriya na insulin, da yawan kiba mai ciki,,,,,).

Bincike ya danganta cin kiton mai dauke da kasadar jini da jijiyoyin jini ().

Sau da yawa ana samun wadatattun ƙwayoyi a cikin sinadarin margarine da sauran yaduwar da aka sarrafa. A wasu lokuta masana'antun abinci suna saka su a cikin kayayyakin da aka kunshi, kamar masu fasa, don taimakawa tsawan rayuwa.

Takaitawa: Fats ana haɗuwa da adadin shaidu a cikin carbon ɗinsu
sarƙoƙi Baya ga ƙwayoyin mai, yawancin mai suna da fa'ida ko tsaka-tsakin tasiri akan lafiyar. Koyaya, babban omega-6 zuwa omega-3 rabo na iya haifar da matsaloli.

Nawa ne yawan koshin lafiya da za a ci a kowace rana?

Adadin da ya dace ya ci zai dogara ne akan bukatun kalori don rage nauyi ko kiyaye shi. Hakanan zai dogara ne akan tsarin cin abincinku da tsarin abincinku.

Kuna iya amfani da wannan kalkuleta don ƙayyade adadin kuzarin ku don rage nauyi ko kiyaye nauyin ku, wanda aka sani da burin kalori na yau da kullun.

Abincin mai ƙarancin mai

Matsakaicin abinci mai ƙarancin mai ya ƙunshi kusan 30% - ko lessasa - na adadin kuzari daga mai ().

Anan ga wasu misalan misalai da aka ba da shawara yau da kullun don cin abinci mara ƙanshi, dangane da maƙasudin kalori daban-daban:

• 1,500 adadin kuzari: kimanin gram 50 na mai a kowace rana
• 2,000 adadin kuzari: game da gram 67 na mai kowace rana
• 2,500 adadin kuzari: kimanin gram 83 na mai a kowace rana

Karatuttukan karatu suna nuna yawan abincin mai, kamar ƙananan carb da na Rum, suna ba da fa'idodin kiwon lafiya da yawa kuma yana iya zama zaɓi mafi kyau fiye da abincin mai ƙara ga wasu mutane.

Babban mai, ƙaramin carbi ko abincin Ketogenic

Abincin abinci na ketogenic:

• rage girman carbi
• yana bada matsakaicin adadin furotin
• yana da kitse sosai

Yawan adadin kuzari daga mai zai dogara ne akan yadda ƙananan abincinku yake, amma zai kasance kusan 75% na adadin kuzari (,,).

Anan akwai wasu misalan misalai waɗanda aka ba da shawara game da jeren mai na yau da kullun don cin abinci mai ƙarancin-carb ko abincin ketogenic, dangane da maƙasudin kalori daban-daban:

• 1,500 adadin kuzari: kimanin gram 83-125 na mai kowace rana.
• 2,000 adadin kuzari: kimanin gram 111-167 a kowace rana.
• 2,500 adadin kuzari: kimanin 139-208 grams na mai a kowace rana.

Abincin Rum mai Matsakaici-Fat

Abincin Bahar Rum ya hada da nau'ikan tsire-tsire iri iri da na dabbobi kamar su:

• kifi
• nama
• qwai
• kiwo
• man-zaitun na karin-budurwa
• 'ya'yan itãcen marmari
• kayan lambu
• legumes
• dukan hatsi

Yawanci yana samar da adadin 35-40% na adadin kuzari daga mai, gami da mai da yawa daga mai.

Anan akwai misalan misalai da yawa waɗanda aka ba da shawara akai-akai don samun abinci na Rum, dangane da maƙasudin kalori daban-daban:

• 1,500 adadin kuzari: game da 58-67 grams na mai a kowace rana
• 2,000 adadin kuzari: game da 78-89 grams na mai a kowace rana
• 2,500 adadin kuzari: game da gram 97-11 na mai a kowace rana

Takaitawa: Yaya yawan abincin da kuke ci kowace rana ya kamata ya dogara da nau'in abincin da kuke bi da bukatun calorie don asarar nauyi ko kiyayewa.

Abincin da ke da mai mai kyau

Ba tare da la'akari da nau'in abincin da kuke bi ba, yana da mahimmanci don samun daidaitattun nau'ikan nau'ikan ƙoshin lafiya a kowace rana.

Abin farin ciki, yawancin abinci mai daɗi na iya samar da mai da kuke buƙata.

Duk da yake yawancin abinci suna ƙunshe da ƙwayoyi iri daban-daban, wasu suna da yawa musamman a cikin wasu nau'ikan.

Da ke ƙasa akwai misalai na abinci mai wadataccen nau'ikan ƙoshin lafiya.

Man mai cika ciki

Ana samun kitsen mai mai yawan gaske a yawancin abincin tsirrai da na dabbobi, amma wasu abinci suna da wadatuwa a ciki.

Wadannan sun hada da:

• man zaitun
• zaitun
• goro macadamia
• almakashi
• pecans
• gyada
• pistachios
• gyaɗa
• avocados
• naman alade
• naman sa

Duk waɗannan abincin suma suna ɗauke da ƙwayoyin mai na omega-6.

Polyunsaturated mai

Omega-6 fats suna cikin mafi yawan kayan lambu da na dabbobi, gami da waɗanda aka ambata a sama.

Koyaya, samun wadatattun ƙwayoyin omega-3 yana ɗaukar ƙaramin aiki.

Abincin da ke cikin omega-3s sun haɗa da:

• kifi
• sardines
• herring
• mackerel
• anchovies
• chia tsaba
• flaxseeds
• goro

Yana da kyau a lura da cewa abincin shuke-shuke, irin su flax, suna dauke da alpha-linolenic acid (ALA). Wannan na iya canzawa zuwa eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA), wanda ƙila yana da fa'idodin lafiya.

Koyaya, yawan jujjuyawar ALA zuwa omega-3s EPA da DHA ba su da kyau ().

Kitsen mai

Lafiyayyun abinci wadanda suke da wadataccen mai sun hada da:

• man kwakwa
• man dabino
• madara mai madara duka, kamar su yogurt mai cikakken kiba
• cuku mai mascarpone
• cheddar cuku
• naman rago

Takaitawa: Zaɓi nau'ikan abinci masu ƙoshin lafiya waɗanda ke samar da mai daga
kowane ɗayan ƙungiyoyi daban-daban kowace rana, musamman mai mai omega-3.

Layin kasa

Fats suna aiki da mahimman ayyuka, tare da sanya abinci mai ɗanɗano da kuma taimaka maka samun gamsuwa.

Abin farin ciki, yawancin abinci mai yawa ana ɗauka lafiya.

Cin abinci daidai da nau'ikan nau'ikan kitse na iya yin doguwar hanya don rage haɗarin cutar da haɓaka lafiyar ku gaba ɗaya.