Menene Fa'idodin ƙwayoyin cuta masu ƙyashi?

Wadatacce

• Menene Fats ɗin da aka ƙayyade?
• Fats mai ƙayyadadden ƙwayoyi na iya taimaka maka rage nauyi
• Za Su Iya Taimaka Wajen Rage Abubuwan Haɗarin Cutar Cutar Zuciya
• Suna Iya Taimakawa Don Rage Hadarin Cutar Kansa
• Fwayoyin da aka ƙididdige na iya taimaka inganta Ingancin insulin
• Suna Iya Rage Kumburi
• Wane Abinci Ne Ya Theseauke da Waɗannan Man?
• Layin .asa

Atswayoyi masu narkewar jiki sune lafiyayyun ƙwayoyin da ake samu a man zaitun, avocados da wasu kwayoyi.

A zahiri, shaidun sun nuna cewa kitse mai ƙamshi yana da fa'idodin kiwon lafiya da yawa.

Zasu iya taimakawa tare da asarar nauyi, rage haɗarin cututtukan zuciya da rage kumburi.

Wannan labarin zai tattauna kan ƙwayoyin kitse da kuma shaidar kimiyya a bayan fa'idodin su.

Menene Fats ɗin da aka ƙayyade?

Akwai nau'ikan nau'ikan mai iri daban-daban a cikin abincinku, wanda ya bambanta a tsarin sunadarai.

Abubuwan da ba a ƙoshi ba sune waɗanda ke da alaƙa biyu a cikin tsarin sunadarai.

Monounsaturated fatty acid, ko MUFAs, nau'ikan nau'ikan mai ne wanda ba mai narkewa. “Mono,” ma’ana ɗaya, yana nuna cewa ƙwayoyin da ke cike da abu guda biyu ne tak.

Akwai nau'ikan MUFA da yawa. Oleic acid shine mafi yawan nau'in, wanda ya ƙunshi kusan 90% na waɗanda aka samo a cikin abincin ().

Sauran MUFAs sun hada da palmitoleic acid da vaccenic acid.

Yawancin abinci suna da yawa a cikin MUFAs, amma yawancin sun ƙunshi haɗin ƙwayoyi daban-daban. Akwai 'yan abinci kalilan wadanda ke dauke da nau'ikan mai guda daya.

Misali, man zaitun yana da yawan MUFA da sauran nau'ikan kitse.

Abincin da ke cike da mai mai ƙanshi, kamar su man zaitun, yawanci ruwa ne a zazzabin ɗaki, yayin da abinci mai yawan kitse mai ƙamshi, kamar su man shanu da man kwakwa, yawanci suna da ƙarfi a yanayin zafin ɗakin.

Wadannan nau'ikan daban suna shafar lafiya da cuta daban. Fats mai ƙarancin abinci, musamman, an nuna suna da fa'idodin kiwon lafiya da yawa ().

Takaitawa: Fats masu yawa sun ƙunshi haɗin haɗin guda biyu a cikin tsarin sunadarai kuma yana iya samun fa'idodi daban-daban na kiwon lafiya.

Fats mai ƙayyadadden ƙwayoyi na iya taimaka maka rage nauyi

Duk mai yana samar da adadin makamashi - adadin kuzari 9 a cikin gram - yayin da carbs da furotin ke samar da adadin kuzari 4 a kowace gram.

Sabili da haka, rage yawan kitse a cikin abincinku na iya zama hanya mai tasiri don rage yawan cin abincin kalori da rage nauyi.

Koyaya, cin abinci tare da matsakaici-zuwa-babban adadin mai mai ƙarancin mai zai iya taimakawa tare da raunin nauyi, muddin ba ku cin karin adadin kuzari fiye da yadda kuke ƙonawa ().

Wasu karatun sun nuna cewa lokacin da cin kalori ya kasance iri ɗaya, abinci mai yawa a cikin MUFAs ya haifar da asarar nauyi kwatankwacin na abinci mai ƙarancin mai (,).

Misali, wani bincike kan mutane 124 wadanda suka yi kiba ko kiba ya gano cewa cin abinci mai yawa na MUFA (20% na yawan adadin kuzari) ko kuma cin abinci mai yawan-shekara a cikin shekara guda ya haifar da asarar nauyi mai kama da kusan fam 8.8 (4 kg ) ().

Wani binciken da ya fi girma wanda ya haɗu da sakamakon wasu nazarin 24 ya nuna cewa yawancin MUFA suna da tasiri kaɗan fiye da kayan abinci mai ƙwanƙwasa don rage nauyi ().

Sabili da haka, yawancin abinci na MUFA na iya zama hanya mai tasiri don rage nauyi yayin maye gurbin sauran adadin kuzari, maimakon ƙara ƙarin adadin kuzari a cikin abincin.

Takaitawa: Abincin-MUFA mai yawa na iya taimakawa tare da raunin nauyi kuma yana iya zama mai tasiri fiye da mai ƙarancin mai, mai cin abincin-carb.

Za Su Iya Taimaka Wajen Rage Abubuwan Haɗarin Cutar Cutar Zuciya

Akwai babban muhawara game da abinci mai gina jiki game da ko ƙwayoyin mai da yawa sun ƙara haɗarin cututtukan zuciya.

Koyaya, akwai kyakkyawar shaida cewa ƙara MUFA a cikin abincinku na iya rage abubuwan haɗari ga cututtukan zuciya, musamman idan kuna maye gurbin kitsen mai.

Yawan cholesterol a cikin jini yana da hadari ga cututtukan zuciya, domin yana iya toshe jijiyoyin jini da haifar da bugun zuciya ko bugun jini. Nazarin daban-daban ya nuna cewa yawan cin mai mai zai iya rage yawan cholesterol na jini da triglycerides (,,).

Misali, bincike dayayi akan mutane 162 masu koshin lafiya idan aka kwatanta watanni uku na babban abincin MUFA tare da abinci mai cike da wadataccen abinci don ganin illolin kwalastar jini.

Wannan binciken ya gano cewa abinci mai cike da mai mai ƙara ƙaruwa ya karu da LDL cholesterol mara kyau cikin kashi 4%, yayin da babban MUFA ya rage LDL cholesterol da 5% ().

Sauran karami karatuna sun sami irin wannan sakamakon na MUFAs na rage LDL cholesterol kuma yana ƙara “kyau” HDL cholesterol (,,).

Babban abincin MUFA na iya taimakawa rage saukar karfin jini, suma. Wani babban bincike da aka gudanar kan mutane 164 masu dauke da cutar hawan jini sun gano cewa abinci mai yawan MUFA ya saukar da hawan jini da kuma barazanar kamuwa da ciwon zuciya, idan aka kwatanta shi da mai cin abinci mai yawa ().

Hakanan an sami irin wannan sakamako mai fa'ida a cikin cutar hawan jini a cikin mutanen da ke da ciwon sukari na 2 da na ciwo na rayuwa (,).

Koyaya, yana da mahimmanci a lura cewa fa'idodi masu amfani na manyan kayan abinci na MUFA ana gani ne kawai lokacin da suka maye gurbin mai mai ƙanshi ko kuma carbi a cikin abincin.

Bugu da ƙari, a cikin kowane ɗayan waɗannan karatun, yawancin abinci na MUFA wani ɓangare ne na abubuwan sarrafawar kalori, ma'ana ƙara ƙarin adadin kuzari a abincinku ta hanyar abinci mai MUFA mai yawa bazai da fa'idodi ɗaya ba.

Takaitawa: Babban abincin MUFA na iya taimakawa rage ƙwayar cholesterol na jini, hawan jini da sauran abubuwan haɗarin cututtukan zuciya, musamman idan sun maye gurbin wasu ƙwayoyin mai a cikin abincin.

Suna Iya Taimakawa Don Rage Hadarin Cutar Kansa

Hakanan akwai wasu shaidu cewa abincin da ke cike da MUFA zai iya taimakawa rage haɗarin wasu cututtukan kansa.

Misali, cutar kansar mafitsara, alal misali, tana daya daga cikin nau'ikan cutar kansa a jikin maza, musamman ma tsofaffi.

Yawancin karatu sun bincika ko mutanen da suke cin abinci mai yawa na MUFAs sun rage ko sun ƙara yawan cutar kansa ta prostate, amma shaidun ba su bayyana ba.

Kowane ɗayan karatun da ke nazarin rawar manyan kayan abinci na MUFA a cikin cutar sankarar prostate ya sami sakamako daban. Wasu suna nuna tasirin kariya, wasu basu da wani tasiri wasu kuma suna nuna illa (,,).

Daya daga cikin wadannan karatuttukan ya ba da shawarar cewa sauran kayan abinci masu yawan MUFA na iya haifar da tasirin kariya maimakon MUFAs kansu. Sabili da haka, ba a san yadda MUFAs ke shafar cutar kansa ta prostate.

Hakanan an yi nazarin abubuwan abinci masu yawa na MUFA dangane da haɗarin cutar sankarar mama (,,).

Wani babban bincike da aka gudanar game da mata 642 ya gano cewa wadanda suke da yawan oleic acid (wani nau’in MUFA da ake samu a cikin man zaitun) a jikin kitsersu suna da mafi karancin cutar kansa ().

Koyaya, ana ganin wannan ne kawai a cikin mata a Spain - inda ake amfani da man zaitun da yawa - kuma ba a cikin mata daga wasu ƙasashe ba. Wannan yana nuna yana iya kasancewa wani ɓangaren man zaitun wanda ke da tasirin kariya.

A zahiri, yawan karatu sun bincika man zaitun musamman kuma sun gano cewa mutanen da suka fi yawan man zaitun suna da ƙananan ƙananan cutar sankarar mama (,,).

Bugu da ƙari, duk waɗannan karatun na kallo ne, ma'ana ba za su iya tabbatar da sababi da sakamako ba. Don haka, sauran abubuwan abinci da salon rayuwa na iya ba da gudummawa ga wannan sakamako mai fa'ida.

Takaitawa: Mutanen da ke yawan shan MUFA suna da ƙananan raunin cutar kansa. Koyaya, wannan na iya zama saboda wasu abubuwan haɗin abinci na MUFA, maimakon MUFAs kansu.

Fwayoyin da aka ƙididdige na iya taimaka inganta Ingancin insulin

Insulin shine hormone wanda ke sarrafa suga a cikin jinin ku ta hanyar motsa shi daga cikin jini zuwa cikin kwayar ku. Kirkirar sinadarin 'insulin' yana da mahimmanci don hana hawan jini da kuma kamuwa da ciwon suga na 2.

Nazarin ya nuna cewa yawan kayan abinci na MUFA na iya inganta ƙwarewar insulin a cikin waɗanda suke tare da ba tare da hawan jini ba.

Studyaya daga cikin bincike game da masu lafiya 162 sun gano cewa cin abinci mai ƙarfi na MUFA tsawon watanni uku ya inganta ƙwarewar insulin da 9% ().

Hakanan, binciken daban na mutane 472 da ke fama da ciwo mai illa ya gano cewa waɗanda suka ci abinci mai ƙarfi na MUFA na makonni 12 sun rage haɓakar insulin sosai).

Sauran karatun sun gano irin wannan tasirin fa'idodi masu yawa na MUFA akan insulin da kula da sukarin jini (,,).

Takaitawa: Babban abincin MUFA na iya zama mai amfani don inganta ƙwarewar insulin da kula da sukarin jini a cikin waɗanda ke tare da ba tare da hawan jini ba.

Suna Iya Rage Kumburi

Kumburi tsari ne na tsarin garkuwar jiki wanda ke taimakawa jikinka yaƙar kamuwa da cuta.

Amma wani lokacin kumburi yakan faru a hankali cikin lokaci mai tsawo, wanda zai iya taimakawa ga cututtuka na yau da kullun kamar kiba da cututtukan zuciya.

Idan aka kwatanta da sauran kayan abinci, kamar su mai ƙoshin mai da wadataccen abinci na Yammacin duniya, babban abincin MUFA na iya rage kumburi.

Studyaya daga cikin binciken ya gano cewa manyan kayan abinci na MUFA sun rage kumburi a cikin marasa lafiya da cututtukan rayuwa, idan aka kwatanta da yawan mai mai ƙoshin mai ().

Sauran binciken sun nuna cewa mutanen da ke cin abincin Bahar Rum mai yawan MUFAs suna da ƙananan ƙwayoyin ƙwayoyin cuta a cikin jini, kamar furotin C-reactive (CRP) da interleukin-6 (IL-6) (,,).

Hakanan manyan kayan abinci na MUFA na iya rage bayyanar ƙwayoyin halittar ƙwayoyin cuta a cikin ƙwayar mai idan aka kwatanta da kayan abinci mai ƙoshin mai. Wannan na iya zama ɗayan hanyoyin da MUFAs ke taimakawa don raunin nauyi ().

Ta hanyar rage kumburi, kayan abinci na MUFA na iya taimakawa rage haɗarin cututtukan yau da kullun.

Takaitawa: Babban abincin MUFA na iya taimakawa rage ƙonewa, tsari ne da zai iya taimakawa ga cutar mai ɗorewa.

Wane Abinci Ne Ya Theseauke da Waɗannan Man?

Mafi kyawun tushen MUFAs shine abinci mai tushen tsire-tsire, gami da goro, tsaba da man zaitun. Ana iya samun su a cikin nama da abinci irin na dabbobi, haka nan.

A zahiri, wasu shaidu sun nuna cewa tushen tushen MUFAs, musamman man zaitun, sunfi so fiye da tushen dabba ().

Wannan na iya zama saboda ƙarin abubuwan haɗin amfani a cikin man zaitun.

Ga jerin abinci mai yawan MUFAs, tare da adadin da aka samu a cikin oza 3.5 (gram 100) na abincin:

• Man zaitun: 73.1 gram
• Almonds: 33.6 gram
• Cashews: 27.3 gram
• Kirki: 24.7 gram
• Pistachios: 24.2 gram
• Zaitun: 15 gram
• 'Ya'yan kabewa: 13.1 gram
• Naman alade: Goma 10.7
• Avocados: 9.8 gram
• Sunflower tsaba: 9.5 gram
• Qwai: 4 gram

Takaitawa: MUFAs ana samunsu cikin abincin dabbobi da tsire-tsire. Mafi kyaun tushe shine man zaitun, kwaya da iri.

Layin .asa

Atswayoyi masu narkewa sune lafiyayyun ƙwayoyi waɗanda aka fi samu a man zaitun, goro, tsaba da wasu abincin dabbobi.

Abincin da ke cike da ƙwayoyin kitse na iya taimakawa tare da rage nauyi kuma yana iya rage haɗarin kamuwa da cututtukan zuciya, muddin ba su ƙara ƙarin adadin kuzari a abincinku ba.

Abincin da ke dauke da MUFAs, musamman man zaitun, na iya taimakawa rage haɗarin cutar kansa, kumburi da juriya na insulin.

Kodayake yana da mahimmanci a ci wasu nau'ikan kitse, maye gurbin ƙwayoyin mara lafiya tare da MUFAs na iya samar da fa'idodi da yawa ga lafiyar jiki.