Tunawa da Fats
Hikima ta al'ada a kan fatsun abincin ya canza. Da zarar, duk 'yan kullun sun zama marasa lafiya, kuma suna da alhakin dukan cututtukan cututtuka, daga cututtukan zuciya da cututtukan zuciya. Amma shekarun bincike sun canza tunaninmu. Yanzu mun fara tare da manufar cewa ba a halicci dukkan kullun ba daidai-cewa akwai mai kyau, da mummunan ƙwayoyin cuta, mai yiwuwa maras kyau, da mummunan ƙwayoyi. Bari mu dubi kyan gani:
Kyakkyawan: Fats ba a sani ba
Yau a yau, wasu mutane suna buƙatar tabbatar da cewa lokaci mai kyau kyawawan kwayoyi ba kwayoyi ba ne.
Wadannan ƙwayoyin da ba su da kariya sun taimaka wajen magance cututtuka masu yawa da suke cinye kitsen fat. Magungunan da ba a san su ba ne suka rarraba cikin fatsan tsohuwar ƙwayoyi da fatsari mai ƙwayar cuta, kuma ana zaton duka nau'in suna da tasiri mai amfani a kan matakan cholesterol.
Magunguna masu tasowa suna taimakawa ƙananan LDL (mummunan) cholesterol yayin da suke bunkasa HDL (mai kyau) cholesterol.
An yi zaton cewa ƙwayoyi masu launin fata suna taimakawa wajen rage yawan ciwon cholesterol. Amma ƙwayoyi masu tasowa sun kasance masu daraja a kan ƙwayoyin ƙwayoyin polyunsaturated saboda wasu bincike sun nuna cewa ƙwayoyin ƙwayoyin polyunsaturated ba su da tsayi, kuma zasu iya rage matakan kyakyawa da kyau.
Amma kada muyi watsi da fatsunin polyunsaturated. Wadannan lokuta ne mai kyau tushen albarkatun mai omega-3, wanda aka samo mafi yawa a cikin kifi-ruwa, kwayoyi, man fetur da tsaba, kuma a cikin launin leafy leafy, da gas mai suna flaxseed da wasu kayan lambu. Wani nau'i na omega-3 fatty acid shine "mahimman acid mai mahimmanci," wanda baza'a iya gina ta jikin mu ba, don haka cin abinci wadannan shine kadai hanyar samun su.
Omega-3 acid fatty acid ana zaton su rage jini, magance LDL (mummunar) cholesterol, yaki ƙonawa da kuma kare kwakwalwa da kuma juyayi tsarin.
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Yawancin man fetur da yawa sun kasance sun fi mayar da ƙwayar ƙwayoyi. Yayin da za a zabi kayan abinci mai cin gashi, kowane nau'i na man fetur ya bambanta a cikin girmansa na farfadowa ga fatsun ƙwayoyin cuta.
Hanyoyi guda biyu suna fitowa ne don matakan da suke da shi na fats mai tsoka: canola man da man zaitun. Baya ga kayan dafa abinci mai banƙyama , waɗannan nau'i biyu zasu zama a cikin kayan kwanon ku.
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A ƙarshen rana, mai kyau mai kyau shine kitsen a cikin calories. Duk wani lakabi a kan man fetur wanda ya kwatanta man fetur kamar "haske," suna magana ne akan dandano ko launi, ba fatun mai ko calori ba. Duk mai mai kashi 100 bisa dari kuma yana da daraja kimanin calories 120 a kowace tablespoon.
Bad: Fats Mai Girma
Sa'an nan kuma akwai wadanda ake kira mummunan fats-waxanda suke da alamun "ƙwaƙwalwar ƙwayoyi" masu yawan fats daga nama da kayan kiwo. Wadannan ƙwayoyi suna da ƙarfi a cikin dakin da zafin jiki. Magunguna masu yawan gaske sun nuna su da yawa da kuma LDL (mummunar) ƙwayar cholesterol. Shawarar shawara ta kasance don kaucewa su yadda ya kamata. Duk da haka, wani bincike-bincike da aka buga a Annals na likita a cikin watan Maris na 2014 da kuma wani a cikin American Journal of Clinical Nutrition a farkon shekara ta 2010 bai sami wata hanyar sadarwa tsakanin mai cike da mai mai ƙari ba kuma ya kara hadarin cututtukan zuciya ko cututtukan zuciya. Duk da haka, makarantar Harvard na Lafiya ta Jama'a, a cikin wani binciken da aka buga a watan Maris na 2010, ya gano cewa maye gurbin ƙwayoyi masu yawan gaske da nau'i na ƙwayoyin ƙwayar cuta mai yawan gaske sun haifar da mummunan cututtukan zuciya na zuciya da kashi 19 cikin 100.
Zai yiwu, to, ƙwayar mai ƙwayar cuta bazai zama mummunan ba bayan duk, kuma lalle sun kasance mahimmin mahimmanci na bitamin da ma'adanai. Bugu da kari, wasu suna jayayya cewa man fetur da man fetur na 'ya'yan itace, waɗanda suke da tushen tsire-tsire masu cike da ƙwayoyi masu ƙwayar gaske, na iya zama da amfani saboda ƙwarewar haɗarin su-acid yana nufin an haɓaka su cikin jiki. Stearic acid, wanda aka samo a cikin kayan dabba da kuma a wasu abinci irin su cakulan, yana samun fasinja saboda yawancin shi ya canza jikinsa zuwa cikin acidic acid, wani mai fatalwa. Saboda haka, ƙwayoyi masu yawa zasu iya zama mafi amfani, ko akalla mafi tsaka tsaki, fiye da yadda muke tunani. Ko da yake duk da cewa akwai karin ilimin kimiyya da ke nuna cewa wannan lamari ne, akwai sulhu, ba tare da wani ra'ayi a kan wannan ba, musamman a tsakanin waɗanda ke tsara jagororin abinci.
Kwamitin shawarwari na Yarjejeniyar Abinci na yau da kullum na Amurkan na nuna yiwuwar rage cin abinci marar nauyi mai yawa fiye da kashi bakwai cikin abinci na yau da kullum, kuma rashin fahimtar cewa cin abinci mai yawa na carbohydrates, wanda ke da sauyawa maye gurbin hatsi a cikin abinci na mutane, su ne wani mahimmanci wajen yada yawan ƙudan zuma da kuma matsalolin kiwon lafiya.
Mafi Girma: Trans Fats
A ƙarshe, akwai abubuwan da aka kwatanta a yanzu kamar mummunan ƙwayoyin cuta: fassarar fats, wanda aka fi sani da fatsin hydrogenated. An halicci ƙwayoyin motsa jiki a lokacin tsarin samar da hydrogenation, inda kayan lambu mai amfani da ruwa sun canza cikin ƙwayoyin cuta. Ana zaton ƙwayoyin ƙwayoyin cuta sun fi muni fiye da gishiri mai ƙyama domin ba wai kawai suna tayar da komai da LDL (mummunar) cholesterol, sun kuma rage HDL (mai kyau) cholesterol.
Fassara masu suturta suna ɗauka a kowane nau'in abinci mai sarrafawa, daga fries na Faransanci zuwa kukis. Mun gode da sababbin dokokin lafazin abincin, wanda ya faru a watan Janairu 2006, sassan fure-wanda aka bayyana a matsayin ɓoyayyen ɓoye-an yanzu sunaye akan duk abincin da aka sanya. Kuma a cikin shekara ko biyu kafin waɗannan dokokin lakabi suka shiga, an yi la'akari da hankalin kafofin watsa labaru game da fatattun fuka, da kuma abin da masana'antun abinci suke yi don rage yawan fashi a cikin kayayyakinsu. Amma shin hakan ya kara fahimtar wadannan ƙwayoyin cuta ba su da tasiri kan cin abincinmu?
Wani bincike na NPD Group, kamfanin bincike na kasuwa, ya gano cewa kashi 94 cikin dari na mu na da ƙwarewar fashi, kuma kashi 73 cikin dari na mu damu da su. Amma duk da cewa mafi yawan masu amfani da su sun san cewa fice na Faransan da wasu abinci mai soyayyen da ke dauke da fatsun furen, sun kasance ba su da hankali game da abubuwan da ke ciki a wasu kayan sarrafawa kamar su dafa, donuts, da abincin abinci.
Hakika, kashi 65 cikin dari na masu amfani sun yarda da abinci na abinci abincin zai iya ɗaukar ƙwayar juyi fiye da abinci a gida. Kuma duk da masu amfani da ke nuna sha'awar guje wa fatattun fuka yayin cin abinci, tallace-tallace na abinci waɗanda ke dauke da ƙwayoyi masu fassarar, irin su mai kaza, suna ci gaba.
Ko dai muna da rikici kamar yadda muka taba, ko kuma mun zaɓa mu manta da abin da muka sani.
Yana da wuyar ƙaddamar da abincin nan mai dadi da sauri ko ya ki saya katunan da aka fi so mu ko donuts. Amma tare da gidajen cin abinci da dama da ke canzawa zuwa wasu kayan dafa abinci mai sauƙi-da son zuciya ko in ba haka ba, yana kama da sassan furen ne a ƙarshe sun fita.
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Mene ne Muke Ciki?
Labaran ƙasa ita ce jiki yana buƙatar kayan abinci. Fat shine tushen makamashi, yana ba da izinin dacewa da kwayoyin halitta da tsarin mai juyayi, kuma ana buƙatar mai amfani don yin amfani da wasu bitamin. Fat kuma yana taimaka mana muyi lafiya da gashin fata, kuma yana sa mu daga sanyi. Duk da haka, ya kamata mu iyakance yawan abincin mu mai yawa zuwa fiye da kashi 30-35 na calories yau da kullum. Kowace kasa da kashi 20 cikin dari, duk da haka, rashin lafiya ne. Yawancin abu mai yalwata ya kamata a ba shi da ruwa. Yi amfani da man fetur a kan mai yatsun ƙwayoyi a dafa abinci. Gaba ɗaya, ya kamata mu zabi kayayyakin kiwo mai ƙananan, da kuma yankakken nama da kaji. Ya kamata mu ci kifin (ciki har da kifin kifi irin su salmon) akalla sau biyu a mako, kuma ci gaba da sarrafa abinci da abinci mai azumi zuwa cikakkiyar ƙananan.
A ƙarshe, komawa ga ƙwayoyin cuta: ko da kuwa abincin abinci ya nuna girman kai ga masu cin gashin tsuntsaye na 0g, bai canza abincin ba a cikin abincin kiwon lafiya.
Wannan na nufin cewa an maye gurbin fatadarin da wani nau'i na mai, sau da yawa wani abu mai maɗaukaki mai mahimmanci, wanda zai iya zama ko kuma bazai fi amfani ba.
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Wannan labarin yana daya daga cikin "tsayawa" a kan Ƙarƙashin Ƙarƙwarar Ƙwarewa , shirin darasi na dace da maki 5 da sama . Shirye-shiryen darasi na gudanar da bincike kan batutuwan duniya da