Fats-Ba-So-Lafiyar Kitse Da Ke Sa Ka Bakin Ciki

Wadatacce

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Kun ji jita-jita da yawa game da yadda babban abincin mai mai yawa yake gare ku-suna taimakawa yawancin shahararrun mashahuranku sun rasa kitse kuma sun daɗe da cika. Sai dai wasu bincike da aka yi a baya-bayan nan sun gano cewa cin abinci mai kitse ba wai kawai yakan sa ku wuce gona da iri da kuma kara nauyi ba, amma kuma yana iya cutar da jijiyoyin ku har ma da rage yanayin ku. To me ke bayarwa?

Rebecca Blake, R.D., darektan kula da abinci mai gina jiki a Asibitin Dutsen Sinai Bet Israel da ke birnin New York ta ce "Idan kuka yi nazari sosai kan binciken, za a gane cewa nau'in kitsen da kuke ci yana da muhimmanci." A mafi yawan lokuta, masu bincike sun sami mummunan sakamako a cikin abincin da aka cika da kitse mai kama da naman alade, pizza, da ice cream. (Tsaftace girke -girke da kuka fi so tare da Manyan Maɓuɓɓuka don Abubuwan Haɗuwa.)

Bari mu fara a farkon: A cikin binciken da aka yi kwanan nan, wanda aka buga a Neuropsychopharmacology, berayen da suka ci abinci mai cike da kitse na tsawon makonni takwas sun zama marasa kula da kwayar cutar dopamine. "Dopamine shine sinadari mai kyau na kwakwalwa kuma lokacin da samarwa ko ɗaukar nauyi ya yi ƙasa, yana iya ba da gudummawa ga baƙin ciki," in ji Blake. "An tsara yawancin maganin damuwa don taimakawa wajen daidaita matakan dopamine a cikin kwakwalwa."

Menene ƙari, ƙananan matakan dopamine na iya haifar da overeating. Masu bincike sun yi hasashen cewa lokacin da matakan suka yi ƙasa, ba za ku girbe jin daɗi ko lada daga cin abinci kamar yadda kuka saba ba, don haka kuna iya rage ma Kara abinci mai-mai mai yawa don jin matakin jin daɗin da kuke tsammani.

Koyaya, waɗannan binciken ba gaskiya bane ga kowane nau'in mai. Ko da yake duk nau'ikan abinci sun ƙunshi adadin sukari, furotin, mai, da adadin kuzari iri ɗaya, berayen da ke cin abinci mai yawa a cikin kitse masu yawa (nau'in da ake samu a cikin kifin kitse kamar salmon da mackerel, mai tushen shuka, walnuts, da avocado) Ba za su fuskanci sakamako iri ɗaya ba akan tsarin dopamine ɗin su kamar waɗanda suka lulluɓe nau'ikan da ke cike.

Wani bincike na baya-bayan nan, wanda aka gabatar a taron shekara-shekara na kungiyar Nazarin Halayen Ingestive, ya gano cewa ciyar da berayen abinci mai kitse ya shafi kayan shafa na kwayoyin cuta da ke faruwa a cikin hanjinsu. Waɗannan canje-canje suna haifar da kumburi wanda ya lalata ƙwayoyin jijiya waɗanda ke ɗaukar sigina daga hanji zuwa kwakwalwa. A sakamakon haka, siginar siginar ta ɓarke ​​yadda kwakwalwa ke jin cikar, wanda zai iya haifar da cin abinci da kiba, masu bincike sun ce. Har yanzu, ba duk kitse ba ne za a zarga duk da cewa kitse mai cike da haɗari ya zama mai haifar da kumburi.

Dangane da waɗannan binciken, ba shakka kar a ba da kitse gaba ɗaya - har ma da babban mai laifi a cikin waɗannan karatun, cikakken kitse, bai kamata a sanya shi cikin jerin baƙaƙe ba, in ji Blake. "Abincin lafiya wanda ke ɗauke da kitse mai yawa galibi yana ɗauke da wasu abubuwan gina jiki waɗanda jikinku ke buƙata, kamar ƙarfe a cikin steak ko alli a cikin kiwo," in ji ta. Madadin haka, Blake yana ba da shawarar mai da hankali kan haɓaka yawan cin kitse masu lafiyayyen kitse. Bayan haka, ana nuna yawan abinci mai ƙoshin lafiya kamar salmon, man zaitun, da goro don taimakawa rage kitse na jiki kuma yana iya taimakawa haɓaka aikin motsa jiki (gano cikakken labarin a cikin Gaskiya Game da Abincin Abincin Ƙananan Carb). Bugu da ƙari, Rage nauyi mai ƙarancin kitse, da cinye wasu abinci mai ƙima na iya haɓaka yanayin ku-binciken masu binciken jihar Ohio ya gano cewa mutanen da suka haɓaka cin mai na kifi, wanda ke da wadataccen mai mai omega-3, gogaggen raguwar kumburi da damuwa.

Amfani da ƙarin kitse mai kitse na iya canza rabo mai kyau da mara ƙima wanda ka samu ta hanya mai fa'ida ma."Abin takaici, rabon kitse mai lafiya zuwa kitse mara kyau a cikin abincin yamma yana da matukar kyau," in ji Krzysztof Czaja, Ph.D., masanin farfesa na neuroanatomy a Jami'ar Jojiya kuma jagoran marubucin binciken farko da aka ambata. "Muna cinye kitsen mai masu kumburi da yawa." Samun daidaituwa mafi koshin lafiya, ta hanyar cin ƙarin kitse mai kitse da ƙarancin kitse na iya ƙima sikelin ta akasin haka.

"Wannan ba yana nufin ba za ku sake samun pizza ko nama ba," in ji Blake. "Amma sanin irin abincin da ke cikin jerin 'mai kyau' mai mai da abin da ke cikin jerin 'mara kyau' na iya taimaka maka yanke shawara a kowane abinci don cin abinci mai kyau don haka za ka iya samun duk fa'idodin samun ƙarin su. a cikin abincin ku. "

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