Nau'o'i na ƙananan ƙwayar abinci mai yaduwa Cholesterol Levels
Magunguna masu ƙwayar cuta da ƙwayoyin ƙwayar da aka ƙinƙasa suna samuwa a cikin nau'o'in abinci. Irin nau'in ƙwayoyi don cinyewa idan kuna biye da abinci mai laushi ya zama batun batun gardama. Wasu nazarin sun nuna cewa ba a halicci wadannan fatsun daidai ba.
Ƙungiyar Zuciya ta Amirka ta ba da shawarar cewa tsakanin kashi 25 da kashi 35 cikin 100 na yawan adadin kuzari na yau da kullum dole ne ya kasance mai ƙoda.
Mafi yawa daga cikin abincin nan ya kamata ya kasance daga mai fatattun abubuwa. Duk da haka, nazarin ya nuna cewa ƙwayoyin ƙwayar ƙwayoyi ba za su iya zama lafiya ba, da kuma cinye mai fatattun ƙwayoyi bazai zama kamar hadari ba kamar yadda aka yi tunani.
Don share wasu rikice-rikice ba suyi kwatanta nau'in fats masu cikakken da basu da damuwa da yadda za su iya shafar abincinku ba.
Mene ne Maɗaukaki Mai Fatalwa?
Kwayoyi masu ƙwayoyi ba su da nau'i biyu a cikin tsarin sunadarai. Suna "cikakke" tare da hawan jini. Saboda tsarin sunadarai, suna da daidaitattun daidaito a dakin da zazzabi.
Za a iya samun ƙwayoyi mai yawa a cikin nau'o'in abinci, ciki har da:
- Dabbar nama tare da naman sa, kaji, naman alade
- Wasu kwayoyin shuka irin su kudan zuma ko man fetur
- Abubuwan da ke cikin ganyayyaki kamar cuku, man shanu, da madara
- Abincin da ake sarrafawa ciki har da bologna, sausages, karnuka masu zafi, da naman alade
- Gurasar da aka riga aka kunshe ciki har da crackers, kwakwalwan kwamfuta, kukis, da kuma pastries
Fats da yawa a cikin Abincin ku
Ƙungiyar Zuciya ta Amurka ta bada shawarar cewa kasa da kashi 5 zuwa kashi 6 na yawan abinci na caloric yau da kullum wanda ya hada da kitsen mai.
Wasu binciken sun nuna cewa cinye yawan adadin ƙwayar cuta mai yawa zai iya ƙara LDL kuma, saboda haka, hadarin cututtukan zuciya. Duk da haka, akwai nazarin binciken da yawa da suka keta cututtukan fatattun fat.
Kodayake adadin LDL ya karu ta hanyar cinye kyawawan ƙwayoyi, bincike sun nuna cewa irin LDL wanda aka karu shine ainihin babban LDL.
Likita LDL mafi girma ba su bayyana don ƙara yawan cututtukan zuciya ba. Ya bambanta, ƙananan, LDL mai yawa- irin da aka nuna don inganta ƙaddamar da atherosclerosis a cikin binciken-ya bayyana ba za a shafa ba. A cikin wasu ƙananan ƙwayoyin cuta, an yi la'akari da haɗarin da yawancin mai amfani.
Wasu nazarin kuma sun nuna cewa irin abubuwan da ke dauke da mai mai daɗi mai yawa zai iya haifar da bambancin zuciya. Ɗaya daga cikin babban binciken ya nuna cewa cinye kayayyakin abinci da ƙwayoyi za su iya rage ƙananan cututtukan zuciya. A lokaci guda, ciki har da naman da aka sarrafa a cikin abincinku zai iya ƙara yawan hadarin zuciya na zuciya.
Menene Fat Macizai?
Magunguna marasa tabbacin su ne yawanci ruwa a dakin da zafin jiki. Sun bambanta da ƙwayoyi masu ƙwayar cuta a cikin tsarin sunadaran sun ƙunshi ɗaya ko fiye shaidu biyu. Za a iya ƙara danganta su kamar:
- Gatsan da aka damu: Wannan nau'i mai tsaftaceccen abu ya ƙunshi nau'i biyu kawai a cikin tsari. Cats mai yawan gaske sune yawancin ruwa a dakin da zazzabi da kuma hada man da canola da man zaitun.
- Fats masu launin fata: Wannan nau'i mai tsaftaceccen abu yana dauke da shaidu biyu ko fiye a cikin tsari. Su ruwa ne a dakin da zafin jiki. Magunguna masu launin fata sun hada da man fetur mai laushi, man sunflower, da man fetur.
Fats da ba'a san su ba
Ƙungiyar Zuciya ta Amurka ta bada shawarar cewa mafi yawan yawan abincinku na yau da kullum zai kasance ne daga ƙwayoyin cuta da kuma ƙwayoyin cuta. Abincin da ke dauke da fatattun ƙwayoyi sun hada da:
- Kwayoyi
- Shuka mai irin su canola, kayan lambu, ko man fetur
- Wasu kifi kamar salmon, tuna, da kuma anchovy, wanda ya ƙunshi acid omega-3 wanda ba shi da tsabta
- Zaitun
- Avocados
Menene Bambanci tsakanin Fat da Cholesterol?
Cholesterol da fats ne duka lipids kuma suna samun duka a cikin abincin da kuke ci da kewaya a cikin jini. Cholesterol yana da tsari mai mahimmancin tsari idan aka kwatanta da fats.
A cikin jiki, cholesterol yana da nau'in gina jiki kamar lipoprotein low-density (LDL) wanda ake la'akari da shi "mummunar cholesterol," don rashin lafiyar zuciya, da lipoprotein mai girma (HDL), wanda ake kira "kyakkyawan cholesterol. " Adadin unsaturated da cikakken mai a cikin abincinku zai iya tasiri ku matakan yawan cholesterol, HDL, da kuma LDL. Maƙaryaccen mai, irin da aka samu a naman sa, man shanu, da kuma margarine, an yi tunanin tada "matakan cholesterol" LDL.
Wanne Fats Ya Kamata Ka Haɗa a cikin Rashin Cincin Gwajiyar Ruwa?
Idan kana kallon tsarin cholesterol da triglyceride, kayi kokarin hada da kayan abinci mai kyau irin su cin nama, kayan lambu, 'ya'yan itatuwa, legumes, da dukkanin hatsi. Ana buƙatar karin bincike game da rinjayar unsaturated da kuma cikakken fats a kan cutar na zuciya da jijiyoyin jini. Kodayake akwai bincike da ke nuna cewa ƙwayoyi masu ƙwayar cutar ba su da kyau ga lafiyar zuciya kamar yadda aka yi la'akari da su, shawarwarin yanzu suna ci gaba.
Dukkanin unsaturated mai da kuma m mai su ne daidai makamashi-m. Wadannan zasu iya ƙara yawan adadin kuzari zuwa ga abincinku da nauyin ku zuwa ga takalminku idan kun ci da yawa daga ko dai ɗaya, don haka ya fi dacewa ku ci su a cikin daidaituwa.
Bugu da ƙari, nau'in abincin mai-maida da kuke cinye zai iya haifar da bambanci a cikin matakan ku. Kwancen walnuts ko yankakken naman sa shine zabi mafi kyau don abincinku idan aka kwatanta da jaka na kwakwalwan kwamfuta ko kayan haɗin alade. Dukansu na iya ƙunsar ƙwayoyin cuta, amma ƙananan zaɓuɓɓuka sun haɗa da bitamin, ma'adanai, da sauran kayan gina jiki mai kyau. Zaɓuɓɓuka na ƙarshe zasu iya zama mafi girma a cikin sukari, magungunan sinadarai, gishiri, da ƙwayoyin ƙwayar cuta , kuma duk waɗannan zasu iya haifar da mummunar tasiri a kan matakan kawancin ka da kuma lafiyar zuciya.
Kalma Daga
Zai iya zama abin damewa game da abin da ake zaton ƙananan ƙananan abu ne game da hadarin kiwon lafiya kamar yadda sabon binciken ya canza abin da kuka ji a baya. Ƙungiyar Zuciya ta Amirka ta ci gaba da yin nazarin bincike da kuma yin shawarwari don rage lafiyar ku.
> Sources
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> De Souza RJ, Mente A, Maroleanu A, et al. Samun cikewar ƙwayar ƙwayoyin ƙwayoyi da ƙananan ƙwayoyin cuta da kuma rashin lafiyar jiki, cututtuka na zuciya da jijiyoyin jini, da kuma irin 2 ciwon sukari: nazari na ainihi da kuma Meta-Analysis of Nazervational Studies. BMJ. 2015; 351: h3978.
> DiNicolantonio JJ, Lucan SC, O'Keefe JH. Shaida ga Fatadden Fat da Sugar da ke Cikin Cutar Cutar zuciya, Ci gaban Cutar cututtuka na zuciya . 2016; 58 (5): 464-72. Doi: 10.1016 / j.pcad.2015.11.006
> Lafiya a kan Fats. Ƙungiyar Zuciya ta Amirka. 2017. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.WQzNZtLyvmY.
> Kayan K, Weech M, Altowaijri H, et al. Sauyawa Mai Mahimmanci Tare da Fats Mai Rashin Ƙari Ba Yayi Dama akan Tsarin Kwayoyin Yanayi ba amma Amfani Mai Amfani a Yanayin Halitta na Lipid, E-Selectin, da Tsuntsar jini: Sakamako Daga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwayar Abinci da Ayyukan VAScular (DIVAS) Nazarin. American Journal of Clinical Nutrition. 2015; 102 (1): 40-8.