Akwai manyan nau'i biyu na mai: fatattun fatsin da basu da damuwa. Cats masu yawa za su iya shafar wasu sassan labarun ka na lipid kuma zai iya ƙara haɗarin ku na cutar cututtukan zuciya - musamman idan kuna ci gaba da cin abinci mai yawan gaske. Magunguna marasa tabbacin, a gefe guda, suna iya samun sakamako masu tasiri akan lafiyar zuciyarka - kuma bayaninka na lipid.
Cats marasa tabbacin sun bambanta da fatsari mai yawa saboda suna da nau'i biyu a wani wuri a cikin tsarin sunadarai, wanda zai sa su zama babba yayin da suke hulɗa da wasu kwayoyin mai ƙinƙasa. Wannan yana haifar da waɗannan ƙwayoyin suna kasancewa da ruwa a cikin yanayin zafi.
Yawancin ƙwayoyi masu yawanci ba su kunshe da nau'o'in kayan mai da sauran abinci. Wadannan ƙwayoyin suna gaba ɗaya ake kira su "masu lafiya" saboda ba su bayyana don inganta ci gaban atherosclerosis ba, wani nau'i na waxy wanda zai iya gina harsashin arteries. Akwai nau'o'in nau'o'in unsaturated iri biyu: fatalwar da aka yi da fatal da aka yi da polyunsaturated. Ko da yake sun bambanta dan kadan da abincin da suke ciki, ciki harda nau'o'in mai kyau a cikin abincinka na iya taimakawa wajen inganta lafiyar zuciya da kuma bayanin ku na lipid.
Fats da yawa
Gatsun da aka sani suna da nau'i biyu kawai a cikin tsarin kwayoyin su. Akwai abubuwa da yawa da ke da lafiya waɗanda ke dauke da ƙwayoyin ƙwayar cuta, ciki har da:
- Wasu kayan shafawa - kamar man zaitun, man fetur, da canola mai
- Peanut man shanu
- Wasu kwayoyi - irin su kirki da cokali
- Avocados
- Zaitun
- Tsaba Sesame
- Wasu shimfida zaman lafiya wanda ake kira "highicic"
Fats masu launin fata
Magunguna masu launin fata sun bambanta da fatsun tsohuwar ƙwayoyi saboda suna da nau'i biyu fiye da ɗaya a cikin tsarin su.
Abincin da ke cikin ƙwayoyin ƙwayoyin cuta sun hada da:
- Wasu tsaba - irin su sunflower tsaba da kabewa tsaba
- Wasu kayan shafawa - ciki har da man fetur, man fetur mai safflower, da man soya
- Wasu kwayoyi - kamar naman kwayoyi da walnuts
Wani nau'i na fatsin polyunsaturated, omega-3 fats, an yi nazarin musamman game da tasirin su kan lafiyar zuciya da kuma ikon su na rage matakan lipid. Nazarin ya nuna cewa omega-3 fats na iya rage matakan triglyceride kuma ya kara yawan matakai na HDL. Wadannan abinci sun ƙunshi wannan nau'i na musamman na fatun polyunsaturated:
- Kwayar kifi - ciki har da salmon, mackerel, herring, da tuna
- Wasu tsaba - irin su flax tsaba da kaya tsaba
- Walnuts
- Algae
Wanne Fats Ya Kamata Ka Kama?
Duk da wasu bambance-bambance a cikin tsarin sunadarai, an danganta nau'ikan kitsun da aka bazu don inganta lafiyar zuciya ta hanyar inganta bayanin ku na lipid, ciki har da haɓaka ƙananan cholesterol na HDL da taimaka wajen rage matakan LDL cholesterol da matakan triglyceride. Nazarin sun nuna cewa maye gurbin fatattun fat da mai hatsi tare da abincin da ke dauke da kwayoyin da ke dauke da kwayar halitta da kuma ƙwayoyin cuta mai suna polyunsaturated zasu iya taimakawa kare ka daga cututtukan zuciya. Akwai ƙarin shaida game da wannan tare da fatsan polyunsaturated fiye da fatsan tsoran.
Saboda wannan, kungiyar Amurkan Amurka ta bada shawarar cewa ka maye gurbin abinci a cikin abincinka wanda ke dauke da fats da ƙwayoyi mai hatsari tare da abinci mafi girma a fatsari da ƙwayoyin ƙwayoyin cuta - ciki har da abinci irin su kifi, kwayoyi, tsaba, da mai. Amfanin mai ba zai kunshi fiye da 25 zuwa 35% na adadin kuɗin da kuke cinye kowace rana ba.
Kodayake yawancin abinci a cikin jiki da kuma yawan ƙwayoyi masu kyau ne masu lafiya, kada kayi tafiya a cikin cinye su. Har ila yau, abin da ke cikin calories yana da tsawo kuma zai iya yin amfani da adadin kuzari zuwa ga abincinku idan kun ci abinci da yawa.
Sources:
Rahoton uku na Kwalejin Ilimi na Kwalejin Cholesterol na kasa (NCEP) Kungiyar Kwararru ta Kwarewa, Bincike, da Kula da Yankin Cholesterol mai Cikakken Yara a Adults (PDF), Yuli 2004, Cibiyoyin Kiwon Lafiyar Jama'a: Cibiyar Zuciya, Lung, da Ciwon Jiki.
Whitney EN da SR Rolfes. Sanin Gina Jiki, 14ed. Wadsworth Publishing 2015.
Ƙungiyar Zuciya ta Amurka: Sanin Fats. Lista: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V0e9spErKM8.