Ana rarraba Fats
Cin abinci maras nama ba yana nufin ya kamata mu bar kitsen abu gaba daya ba, amma muna bukatar mu ilmantar da kanmu game da abin da ya kamata a guje wa yatsun mata da kuma wadanda suke da lafiya. Bari mu kasance a fili: muna buƙatar mai ƙoda a cikin abincinmu. Kamar yadda mafi yawan kayan adadin kuzari (tara calories a kowace gram na kitse idan aka kwatanta da calories hudu a kowace gram don gina jiki da carbohydrates), yana taimakawa samar da makamashi. Fat ya samar da acid linoleic, mai mahimmanci acid don bunkasa, fata mai kyau da metabolism.
Har ila yau yana taimakawa wajen shawo bitamin mai-mai narkewa (A, D, E da K). Kuma, fuskantar shi, mai kara ƙara daɗin gamsarwa, yana sa mu ji damu, kiyaye yunwa a bay.
Kodayake duk masu yatsun suna da adadin adadin adadin kuzari, wasu sunfi cutarwa fiye da wasu: cikakkun fats da fatsari musamman.
Cats masu yawa
Wadannan ƙwayoyin suna samo daga kayan dabba kamar su nama, kiwo, da qwai. Amma ana samun su a wasu tushen tushen shuka irin su kwakwa, dabino da dabbobin naman. Wadannan ƙwayoyi suna da ƙarfi a cikin dakin da zafin jiki. Cats masu yawa masu tasowa suna tasowa da kuma LDL (mummunar) matakan cholesterol. Shawarar gargajiya ya ce ya guji su yadda ya kamata. Kwanan nan, al'ummar kimiyya sun rabu da juna, suna cewa akwai nau'o'in nau'i mai hatsari, wasu daga cikinsu suna da tasiri sosai a kan cholesterol.
Fassara Fats ko Fats
Kwayoyin motsi ne ainihin ƙwayar ƙwayar cuta, amma zasu iya tayar da matakan LDL (miyagun ƙwayar) yayin da rage ƙananan cholesterol (HDL).
Ana amfani da ƙwayoyi masu juyawa don shimfiɗa rayuwar rayuwa ta abinci, yawanci kukis, da wuri, fries, da donuts. Duk wani abu da ya ƙunshi "man fetur hydrogenated" ko "man fetur mai haɗari" mai yiwuwa ya ƙunshi furo-fure. Harkar lantarki shine tsarin sinadaran da ke canza man fetur a cikin ƙwayoyi masu karfi .
Bishara ita ce, Cibiyar Abinci da Drug ta Amurka ta daina gane gashin furen ƙwayoyin wucin gadi, ko kuma wasu daga bisani sunyi amfani da shi a matsayin mai lafiya.
Dole ne kamfanoni masu cin abinci su kaddamar da fats a cikin samfurori ta 2018 ko kuma tabbatar da dalilin da ya sa suke da aminci don amfani da abincin su.
Fats da ba a sani ba
Fats da aka sani da ƙwayoyi masu tsofaffin ƙwayoyin cuta sune nau'o'i biyu na unsaturated fatty acid. Ana samun su daga kayan lambu da shuke-shuke.
- Gatsun da aka ƙaddara suna da ruwa a dakin da zafin jiki amma suna fara karfafawa a yanayin sanyi. Irin wannan mai zai fi dacewa da wasu nau'un mai kuma ana iya samuwa a zaitun, man zaitun , kwayoyi, man fetur , man fetur, da avocados. Wasu nazarin sun nuna cewa wadannan nau'in ƙwayoyin za su iya rage LDL (bad) cholesterol kuma su kula da HDL (mai kyau) cholesterol.
- Magunguna masu launin ƙananan sunada ruwa a dakin da zafin jiki. Ana samo wannan a cikin safflower, sesame, masara, cottonseed da waken soya. Irin wannan kitsen ya nuna cewa rage ƙananan LDL cholesterol, amma kuma mai yawa zai iya ƙananan cholesterol na HDL.
Omega-3 fatty acid
Wadannan sun hada da "mahimmanci" fatty acid, wanda ke nufin yana da matukar muhimmanci ga lafiyarmu amma baza'a iya gina jikin mu ba. Abubuwan da ke da kyau na acid omega-3 sun haɗa da kifi mai sanyi, kiran flax, soy, da walnuts. Wadannan albarkatun mai zai iya rage haɗarin cututtukan zuciya da jijiyoyin zuciya da kuma inganta tsarin mu na rigakafi.
Saboda haka karanta waɗannan alamun abinci a hankali kuma zaɓi ƙwayayenku da hikima. Kuma a matsayin mai yatsan yatsa, yatsun ruwa sun fi maka kyau fiye da ƙwayoyi masu kyau.