Shin Koshi Mai Tsananin Lafiya ne?

Wadatacce

• Mene ne kitsen mai kuma me yasa ya sami mummunan rap?
• Tasirin cikakken kitse akan lafiyar zuciya
• Ciyarwar mai mai na iya ƙara halayen haɗarin cututtukan zuciya, amma ba cututtukan zuciya kanta ba
• Sauran damuwa kan yawan cin mai
• Shin kitsen mai bashi da lafiya?
• Cikakken kitse a matsayin wani ɓangare na ƙoshin lafiya
• Layin kasa

Tasirin kitsen mai akan lafiya yana daga cikin batutuwan da ke haifar da rikici a cikin dukkan abinci mai gina jiki.

Yayinda wasu masana ke faɗakar da cewa yawan amfani da yawa - ko ma matsakaici - na iya shafar lafiyar jiki, wasu kuma suna jayayya cewa ƙwayoyin da ke cike da lahani ba su da wata illa kuma za a iya haɗa su a matsayin ɓangare na lafiyayyen abinci ().

Wannan labarin yana bayanin menene kitse mai kuma yana zurfafa zurfafawa cikin sabbin binciken da aka samu a binciken abinci mai gina jiki don ba da haske game da wannan mahimmin batun kuma galibi rashin fahimta.

Mene ne kitsen mai kuma me yasa ya sami mummunan rap?

Fats sune mahaɗan da ke taka muhimmiyar rawa a fannoni da yawa na lafiyar ɗan adam. Akwai nau'ikan nau'ikan nau'ikan nau'ikan mai guda uku: wadataccen mai, mai ƙarancin abinci, da mai mai ƙyashi. Dukkanin kitse sun kunshi carbon, hydrogen, da oxygen oxygen ().

Fats mai daɗi yana cike da ƙwayoyin hydrogen kuma suna ƙunshe da alaƙa guda tsakanin ƙwayoyin carbon. A gefe guda, ƙwayoyin da ba a ƙoshi ba suna da aƙalla alaƙa guda biyu tsakanin ƙwayoyin carbon.

Wannan jijiyoyin na hydrogen yana haifar da kitse mai daskararre a yanayin zafin daki, sabanin mai da ba zai wadaci ba, kamar su man zaitun, wanda yake yawan zama ruwa a zazzabin ɗaki.

Ka tuna cewa akwai nau'ikan nau'ikan ƙwayoyi masu ƙanshi dangane da dogayen sarkar carbon ɗinsu, haɗe da mai mai gajere, mai tsawo, matsakaici, da mai matukar tsayi - dukkansu suna da tasiri daban-daban akan lafiya.

Ana samun wadatattun kitse a cikin kayayyakin dabbobi kamar su madara, cuku, da nama, da mai na wurare masu zafi, gami da kwakwa da man dabino ().

Yawancin lokuta ana lasafta su a matsayin mai "mara kyau" kuma an haɗa su tare da ƙwayoyin cuta - nau'in kitsen da aka sani don haifar da al'amuran kiwon lafiya - kodayake shaidu kan lafiyar lafiyar cin ƙoshin mai ya yi nesa ba kusa ba.

Shekaru da dama, kungiyoyin kiwon lafiya a duk duniya sun ba da shawarar adana yawan mai a cikin mafi ƙaranci kuma a maye gurbin shi da man kayan lambu da aka sarrafa sosai, kamar su man kanola, don rage haɗarin cututtukan zuciya da inganta lafiyar gaba ɗaya.

Duk da wadannan shawarwarin, yawan cutar cututtukan zuciya - wadanda aka alakanta da yawan cin mai - sun tashi a hankali, kamar yadda kiba da cututtukan da ke da nasaba da su, irin su ciwon sukari na 2, wanda wasu masana ke zargi kan wuce gona da iri kan wadataccen carb, abincin da aka sarrafa (,) .

Ari da, yawan karatu, gami da manyan sake dubawa, sun saɓa wa shawarwarin don guje wa wadataccen mai kuma maimakon cinye mai da kayan abinci mai wadataccen carb, wanda ke haifar da rikicewar mabukaci (,,).

Bugu da ƙari, masana da yawa suna jayayya cewa ba za a iya ladaftar da ƙwayar cuta guda ɗaya ba saboda ci gaban cutar kuma wannan abincin gabaɗaya shi ne abin da ke da muhimmanci.

Ana samun wadatattun kitse a cikin kayayyakin dabbobi da mai na wurare masu zafi. Shin ko waɗannan ƙwayoyin suna ƙara haɗarin cutar batun magana ce, tare da sakamakon binciken da ke tallafawa bangarorin biyu na mahawara.

Tasirin cikakken kitse akan lafiyar zuciya

Ofaya daga cikin mahimman dalilai na bada shawarar cewa a kiyaye wadataccen abinci mai ƙarancin shine gaskiyar cewa yawan cin mai na iya ƙara wasu abubuwan haɗarin cututtukan zuciya, gami da LDL (mara kyau) cholesterol.

Koyaya, wannan batun ba baki da fari bane, kuma kodayake a bayyane yake cewa cikakken kitse yana ƙaruwa da wasu cututtukan cututtukan zuciya, babu wata cikakkiyar shaida da ke nuna cikakken kitse yana ƙara haɗarin cututtukan zuciya.

Ciyarwar mai mai na iya ƙara halayen haɗarin cututtukan zuciya, amma ba cututtukan zuciya kanta ba

Yawancin karatu sun nuna cewa wadataccen kitse yana ƙara abubuwan haɗarin cututtukan zuciya, gami da LDL (mummunan) cholesterol da apolipoprotein B (apoB). LDL yana ɗaukar cholesterol a cikin jiki. Mafi girman adadin barbashin LDL, yana da haɗarin kamuwa da cututtukan zuciya.

ApoB shine furotin kuma babban haɗin LDL. An yi la'akari da karfi mai hangen nesa game da haɗarin cututtukan zuciya ().

An nuna yawan cin mai ya kara duka waɗannan abubuwan haɗarin, kazalika da LDL (mara kyau) zuwa rabo HDL (mai kyau), wanda shine wani nau'in haɗarin cututtukan zuciya (,).

HDL mai kare zuciya ne, kuma samun ƙarancin matakan wannan cholesterol mai amfani yana da alaƙa da haɗarin kamuwa da cututtukan zuciya da rikitarwa na zuciya da jijiyoyin jini (,).

Koyaya, kodayake ingantattun karatuttukan sun nuna alaƙa tsakanin yawan cin kitse mai haɗari da kuma cututtukan haɗarin cututtukan zuciya, bincike ya kasa gano babbar hanyar haɗi tsakanin yawan cin kitse da kuma cutar zuciya kanta.

Ari da, bincike na yanzu ba ya nuna wata ƙungiya mai mahimmanci tsakanin cin ƙoshin mai da cikakken abin da ke haifar da mace-mace ko bugun jini (,,,,,).

Misali, nazarin shekara ta 2014 na karatu 32 wanda ya hada da mutane 659,298 basu sami wata muhimmiyar ma'amala tsakanin cin abinci mai cike da mai ba da kuma ciwon zuciya ().

Nazarin 2017 wanda ya biyo bayan mutane 135,335 daga kasashe 18 na tsawon shekaru 7.4 ya nuna cewa cin abinci mai cike da mai ba shi da alaƙa da bugun jini, cututtukan zuciya, bugun zuciya, ko mutuwar da ke da alaƙa da cututtukan zuciya ().

Abin da ya fi haka, binciken da aka samu daga binciken da aka gudanar bazuwar ya nuna cewa babban shawarar da ake bayarwa don maye gurbin wadatattun mai da omega-6 mai dauke da sinadarin polyunsaturated da wuya ya rage barazanar kamuwa da ciwon zuciya kuma zai iya ma kara ci gaban cutar (,).

Koyaya, akwai maganganu masu karo da juna, waɗanda za a iya danganta su da yanayin mawuyacin yanayin wannan batun da ƙira da lamuran hanyoyin binciken da ake da su a halin yanzu, yana mai nuna buƙatar ingantaccen binciken nan gaba wanda zai bincika wannan batun ().

Bugu da ƙari, yana da mahimmanci a tuna cewa akwai nau'ikan nau'ikan kitsen mai mai yawa, kowane ɗayan yana da nasa tasirin a kan lafiya. Yawancin karatun da ke binciken tasirin kitse mai haɗari game da haɗarin cuta suna tattauna wadatattun ƙwayoyin cuta gaba ɗaya, wanda kuma matsala ce.

Sauran damuwa kan yawan cin mai

Kodayake tasirinsa akan cututtukan zuciya shine mafi yawan bincike da gwagwarmaya, kitse mai cike da ma'amala shima yana da alaƙa da wasu illolin kiwon lafiya marasa kyau, kamar ƙara ƙonewa da raguwar tunani.

Misali, wani bincike da aka gudanar a cikin mata 12 ya gano cewa, idan aka kwatanta da abincin da ke cike da mai mai yawa daga man hazelnut, abinci mai cike da kitse daga cakuda 89% na dabino ya kara furotin masu saurin kumburi interleukin-1 beta (IL -1 beta) da kuma interleukin-6 (IL-6) ().

Wasu shaidu sun nuna cewa kitsen mai yana karfafa kumburi wani sashi ta hanyar kwaikwayon ayyukan kwayoyi masu guba da ake kira lipopolysaccharides, wadanda ke da halaye masu karfi na rigakafi kuma suna iya haifar da kumburi ().

Koyaya, bincike a cikin wannan yanki bai cika ba, tare da wasu karatuttukan, gami da nazarin 2017 na gwajin gwaji bazuwar, gano babu ƙungiyoyi masu mahimmanci tsakanin kitsen mai da kumburi ().

Bugu da ƙari, wasu nazarin sun nuna cewa kitsen mai na iya haifar da illa ga aikin hankali, ci abinci, da kumburi. Duk da haka, binciken ɗan adam a cikin waɗannan yankuna yana da iyakancewa kuma binciken bai dace ba (,,).

Studiesarin karatu ya zama dole don bincika waɗannan hanyoyin haɗin yanar gizon kafin yanke shawara mai ƙarfi.

Kodayake cin abincin mai na iya kara yawan cututtukan cututtukan zuciya, bincike bai nuna wata muhimmiyar alaƙa tsakanin ta da cututtukan zuciya kanta ba. Wasu nazarin suna nuna cewa yana iya shafar wasu fannoni na kiwon lafiya, amma ana buƙatar ƙarin bincike.

Shin kitsen mai bashi da lafiya?

Kodayake bincike ya nuna cewa cinye wasu nau'ikan abinci mai cike da kitse mai hadari na iya shafar lafiyar, wannan bayanin ba zai iya zama gama gari ga dukkan abincin da ke dauke da kitsen mai ba.

Misali, cin abinci mai dauke da kitse mai yawa a cikin hanyar abinci mai sauri, kayayyakin soyayyen, kayan gasa mai sikari, da naman da ake sarrafawa na iya shafar kiwon lafiya daban da na abinci mai yawan kitse a cikin nau'in kiwo mai kiwo, ciyawar ciyawa nama, da kwakwa.

Wata matsalar kuma ta ta'allaka ne ga mai da hankali kan kayan masarufi kawai ba abinci gabaɗaya ba. Ko ko kitse mai cike da haɗarin cuta yana iya dogara da irin abincin da ake sauya shi - ko abin da yake sauyawa - da ƙimar abinci gaba ɗaya.

A takaice dai, abubuwan gina jiki na mutum ba laifi ba ne ga ci gaban cuta. Mutane ba sa cinye kitsen kawai ko kuma carbi kawai. Maimakon haka, ana haɗa waɗannan abubuwan macronutrients ta hanyar cin abinci waɗanda ke ƙunshe da cakuda na macronutrients.

Abin da ya fi haka, mai da hankali kan na kowane irin macronutrients maimakon abinci gabaɗaya baya yin la’akari da tasirin abubuwan da ke cikin abinci, kamar su ƙarin sugars, da ke iya shafar lafiyar.

Yanayin rayuwa da jinsin halittu sune mahimman halayen haɗari waɗanda yakamata a yi la'akari da su, saboda duka an tabbatar da tasirin lafiyar gaba ɗaya, buƙatun abinci, da haɗarin cuta.

A bayyane yake, tasirin abinci gabaɗaya yana da wahalar bincike.

Saboda waɗannan dalilai, ya bayyana a sarari cewa ya fi girma, ingantaccen nazarin yana da mahimmanci don raba ƙungiyoyi daga gaskiya.

Kowane ɗayan macronutrients ba laifi bane game da ci gaban cuta. Maimakon haka, shine abincin gaba ɗaya wanda ke da mahimmanci.

Cikakken kitse a matsayin wani ɓangare na ƙoshin lafiya

Babu wata tambaya cewa za a iya jin daɗin abincin da ke cike da kitsen mai a matsayin wani ɓangare na ƙoshin lafiya.

Kayan kwakwa, gami da flakes na kwakwa da man kwakwa, yogurt mai madara mai ciyawa, da nama mai ciyawa wasu misalai ne na abinci masu gina jiki wadanda ke tattare da kitse mai dauke da kwayar halitta wacce ke iya tasiri ga lafiyar jiki.

Misali, sake dubawa na bincike ya nuna cewa cikakken shan mai kiwo yana da tsaka tsaki ko kuma kariya a kan cutar cututtukan zuciya, yayin da aka nuna shan mai na kwakwa don bunkasa cholesterol HDL (mai kyau) kuma yana iya amfani da asarar nauyi (,).

A gefe guda, cinye abinci da aka sarrafa wadatacce mai wadataccen kitse, gami da abinci mai sauri da soyayyen abinci, yana da alaƙa da haɗarin haɗarin ƙiba, cututtukan zuciya, da sauran yanayin kiwon lafiya da yawa (,).

Bincike ya hada alamomin abinci masu wadataccen abinci mara tsari tare da kariya daga yanayi daban-daban, gami da kiba da cututtukan zuciya, da rage abubuwan da ke tattare da cutar, ba tare da la’akari da kayan abinci mai gina jiki ba (,,,,,,).

Abin da aka kafa ta hanyar bincike na shekaru da yawa shi ne cewa lafiyayyen abinci mai kiyaye cuta ya kamata ya zama mai wadatar abinci mai gina jiki, abinci gabaɗaya, musamman abinci mai tsire-tsire mai ƙanshi, duk da cewa a bayyane yake cewa za a iya haɗawa da abinci mai gina jiki da ke cike da mai mai ƙwarai.

Ka tuna, komai nau'in abincin da ka zaba, mafi mahimmanci shine daidaituwa da ingantawa - ba tsallakewa ba.

Lafiyayyen abinci ya zama mai wadatarwa gabaɗaya, abinci mai gina jiki, ba tare da la’akari da abubuwan ƙera abinci mai gina jiki ba. Za a iya haɗa ƙwayoyin mai a matsayin ɓangare na ingantaccen abinci.

Layin kasa

An duba kitsen mai kamar rashin lafiya tsawon shekaru. Duk da haka, bincike na yanzu yana tallafawa gaskiyar cewa za a iya haɗawa da abinci mai ƙoshin abinci mai gina jiki a matsayin wani ɓangare na lafiyayyen abinci mai cike da tsari.

Kodayake binciken abinci mai gina jiki yana kan mai da hankali kan daidaikun macronutrients, yana da matukar taimako wajen mai da hankali kan abincin gaba daya idan ya shafi kiwon lafiya gaba daya da rigakafin cututtuka.

Ana buƙatar karatun da aka tsara na gaba don fahimtar kyakkyawar alaƙar da ke tsakanin ɗakunan kayan masarufi da lafiyar gaba ɗaya, gami da kitsen mai.

Koyaya, abin da aka sani shine bin tsarin abinci mai wadatacce gaba ɗaya, abincin da ba a sarrafa shi ba shine mafi mahimmanci ga lafiyar, ba tare da la'akari da tsarin abincin da kuka zaɓi bi ba.