Shin Cikakkun Kitse A Gaskiya Sirrin Tsawon Rayuwa?

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Ƙunƙun ƙwayoyi suna fitar da wasu ra'ayoyi masu ƙarfi. (Kawai Google "man mai tsabta mai tsabta" kuma za ku gani.) Akwai akai-akai akai-akai a kan ko sun kasance duk abin da ba shi da lafiya. Yayin da hikimar al'ada ta ce don iyakance kitse mai kitse, wani binciken da aka yi kwanan nan yana da mutane da yawa suna tambayar ko ya cancanci mummunan rap ɗinsa. The Prospective Urban Rural Epidemiology (PURE) binciken da aka buga a Lancet ya sami alaƙa tsakanin cin cikakken kitse da rayuwa mai tsayi. (Mai alaƙa: Shin Jan Nama * Da gaske ne* Ya Mummuna a gare ku?)

Ga abin da ya sauka: Fiye da mutane 135,000 daga ƙasashe 21 daban -daban sun amsa tambayoyin abinci game da abincinsu tsawon shekaru bakwai. Masu bincike sun rubuta adadin batutuwan da suka mutu daga cututtukan zuciya, bugun jini, ko wani dalili. Sun kalli yadda jimillar cin mai, da cin ɗayan nau'ikan mai guda uku (monounsaturated, cikakken, polyunsaturated) masu alaƙa da mace-mace. A kowane hali (gami da kitse mai ɗimbin yawa) cin ƙarin nau'in kitse na musamman yana da alaƙa da ƙarancin mace -mace. An danganta cin abinci mafi girma tare da ƙananan haɗarin bugun jini-wani batu don zama mai kitse.

Saurin wartsakewa: Cikakkun kitse galibi suna zuwa ne daga abinci na dabba. Babban gripe tare da cikakken mai shine cewa an nuna su don haɓaka matakan LDL (mara kyau) cholesterol. Amma ba duka baki da fari bane. Abu ɗaya, akwai babban muhawara mai gudana wanda ke kewaye da man kwakwa, tunda yana da ƙima mai yawa amma kuma yana ƙunshe da matsakaiciyar sarkar triglycerides, wanda jiki zai iya ƙonawa da sauri don mai. Don ƙara rikita abubuwa, bincike ɗaya ya ba da shawarar cewa cin ɗimbin kitse daga kiwo yana rage haɗarin kamuwa da cututtukan zuciya, yayin da cin kitse daga nama yana haɓaka haɗarin ku. (Mai alaƙa: Lafiyayyen Abincin Keto Mai Kitse Kowa Zai Iya Ƙarawa A Abincinsa)

Hanyar abinci a cikin U.S.gefe tare da tunanin cewa yakamata ku iyakance kitse mai ɗimbin yawa don fifita ƙwayoyin da ba su da ƙima. USDA ta ba da shawarar cinye ƙasa da kashi 10 na adadin kuzari kowace rana daga kitse mai cike da kitse. Ka ce kuna cin adadin kuzari 2,000 a rana. Wannan yana nufin cin gram 20 ko ƙasa da cikakken mai a kowace rana. Ƙungiyar Zuciya ta Amurka ta ba da shawarar samun mawuyacin hali, ba tare da fiye da kashi 6 cikin ɗari na adadin kuzari daga cikakken mai a kowace rana. Wannan shine kusan gram 13 na abincin calorie 2,000 - adadin da aka samu a cikin kamar cokali 1 na man kwakwa. A cewar marubutan binciken na PURE, binciken nasu ya yi daidai da binciken da ke akwai wanda ke ba da shawarar cewa a wasu ƙasashe inda tsarin abinci ya bambanta, babu buƙatar yin takura. "Sharuɗɗan na yanzu suna ba da shawarar cin abinci mai ƙarancin mai (kashi 30 na makamashi) da iyakance kitse mai ƙima zuwa ƙasa da kashi 10 na yawan kuzarin makamashi ta hanyar maye gurbin su da kitse mai ƙima," sun rubuta. Amma waɗannan shawarwarin sun dogara ne akan ƙasashen Amurka da na Turai waɗanda rashin abinci mai gina jiki bai damu ba. Maimakon haka, cin wasu abubuwan gina jiki fiye da kima. Don haka, yayin da ƙara ƙarin kitse na kowane irin zai iya zama da fa'ida ga waɗanda ke cikin yawan mutanen da ba su da isasshen abinci, iri ɗaya ba zai zama gaskiya ba a cikin Amurka

Yawancin kanun labarai game da binciken PURE sun kasance tare da layin Red Meat da Cheese A gaskiya suna da kyau, Guys! Amma bai kamata a ɗauki waɗannan sakamakon a matsayin tabbataccen tabbaci cewa jagororin abinci na Amurka suna buƙatar canzawa, in ji Taylor Wallace, Ph.D., farfesa a Jami'ar George Mason. "Ina jin tsoro game da cewa kashi 30 cikin 100 na mai a cikin abincinku yana da kyau. Ina tsammanin mun ga cewa nau'in kitsen yana da mahimmanci," in ji Wallace. "Tabbas zan ba da shawarar ƙoƙarin rage yawan kitse mai yawa da kuke samu a cikin abincin ku saboda mun san cewa yawan cin kitse na iya haɓaka mummunan cholesterol." A takaice dai, ba a halicci dukkan kitse daidai ba. (Wannan shine dalilin da ya sa yana da mahimmanci don samun isassun kitse mai lafiya.)

Don haka me yasa aka haɗa ƙarin kitse mai ɗumbin yawa tare da tsawon rai? Abu ɗaya, akwai fa'idodi da yawa waɗanda aka haɗa da haɗa nama da kiwo a cikin abincin ku. "Kiwo yana samar da calcium, bitamin D, magnesium, da furotin, kuma jan nama yana samar da furotin mai yawa da bitamin da ma'adanai daban-daban waɗanda duk suna da mahimmanci ga lafiyar kashi," in ji Wallace. Bugu da ƙari, kamar yadda marubutan binciken suka nuna, ƙara ƙarin kitse mai ƙima na iya samun sakamako daban -daban a yankuna daban -daban. "Idan kuka kalli yankunan da ke da karancin samun kudin shiga na duniya, rashin abinci mai gina jiki daga karancin abinci ya zama ruwan dare," in ji Wallace. "Idan ka bai wa al'ummar da ke fama da yunwa cikakken kiwo ko naman da ba a sarrafa su ba, za ka rage hadarin mace-mace a cikin al'ummar saboda kawai kana baiwa masu fama da yunwa adadin kuzarin da suke bukata don tsira." Ba lallai ba ne za ku sami sakamako mai kyau iri ɗaya a cikin yawan jama'a.

Har ila yau, ribobi da fursunoni na kitsen mai ya tabbatar da rikitarwa. Yi haƙuri, masu son ribeye-wannan binciken baya nuna cewa yakamata ku sassauta kan taƙaita kitse mai ƙima, amma yana iya ba da shawarar cewa ba lallai ba ne a yi amfani da ƙa'idodin da aka kafa a ƙasa ɗaya a ko'ina.

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