Yawancin margarin ba su da lafiya fiye da man shanu bayan duk
Idan kana kallon matakan cholesterol kuma ya canza daga man shanu zuwa margarine, mai yiwuwa ka ji jita-jita game da shi kasancewar mawuyacin hali ga zuciya. Menene ya ba? Kafin ka jefa hannayenka a cikin takaici, a nan ne abin da bincike zai faɗi game da yaduwar lafiyar lafiyar abincin ka. Amma na farko, kadan tarihi a kan man shanu-vs.-margarine muhawara.
Butter Vs. Margarine
Butter, wanda ya damu da yawa a Amurka don cin abinci mai kyau wanda ya kara da kusan kowane tasa, an nuna shi yana haɗuwa da ƙari mai cututtukan zuciya saboda mummunan abun ciki. Hakan ne lokacin da aka bunkasa margarine a madadin. Anyi shi ne daga tsire-tsire masu tsire-tsire irin su canola, 'ya'yan itatuwan dabino, da waken soya, an yi margarine ne a matsayin mafi mahimmanci mafi sauye-sauye ta hanyar masana'antu da masu bincike - wato, har lokacin da haɗarinsa suka fito. Yayinda yake da ƙananan mai mai yawan gaske kuma bai ƙunshi cholesterol ba, mafi yawan margarine yana da matakan ƙwayoyin hatsi, wanda ya haifar da LDL ko "mummunan" cholesterol da ƙananan HDL ko "mai kyau" cholesterol.
Trans Fat a Margarine vs Fat Fat a Butter
Cats da ba su da ƙwayar cuta a cikin mafi yawan margarine sunyi wani tsari wanda ake kira hydrogenation, wanda ke haifar da ƙwayoyin cuta mai cutarwa. Maganin mai yadu yana kawo LDL ko "mummunan" cholesterol ko fiye da kitsen mai. Abincin mai-mai-fat shine abin da ke ba margarine cikakkiyar daidaito a dakin da zafin jiki.
Tsarin margarines, nau'in da ya fi wuya, ya ƙunshi mafi yawan masu fashi-kuma ana sayar da su har yanzu duk da abin da muka sani game da cutar.
Sakamako daga binciken binciken asibiti ya nuna nuna cinyewar wadannan fassarar da aka yi mutum-mutumin da aka hada da kashi 28 cikin dari na yawan mutuwa na mutuwa daga cututtukan zuciya kuma kashi 34 cikin dari ya karu yawan hadarin mutuwa.
Ba a kirkiro Margarine ba daidai
Sauran samfurin margarine da ruwa da yawa sun ƙunshi ƙananan man fetur fiye da zafin jiki, suna da ƙananan kitsen mai, kuma yawancin mai fatattun abubuwa. Kuna iya ƙayyade yawan ƙwayoyin fure-fuka kowane nau'i na margarine yana da ta taushi. Wadanda suka fi dacewa a cikin dakin da zazzabi sun ƙunshi karin ƙwayoyi fiye da waɗanda suka zo cikin baho, waxanda suke da yawa. Duk da haka, zaɓuɓɓukan softer har yanzu sun ƙunshi wasu ƙwayoyin fure. Bincika lakabin-idan an sanya man fetur mai haɗari a ciki, yana da kyau don kaucewa.
Wasu ƙananan zaɓuɓɓuka irin su Benecol da Smart Balance HeartRight, duk da haka, ana wadatar da su tare da tsire-tsire masu tsire-tsire, wanda ke toshe ƙin cholesterol kuma zai iya taimakawa ga ƙananan matakan LDL. Wadannan zabi ne mafi kyau idan kana kokarin rage LDL naka.
Bincika takardun kayan abinci don yin shawarar da aka yanke.
Ya kamata Ka canzawa zuwa Buga, Sa'an nan?
Butter ya zo a cikin manyan siffofi guda biyu: tsayawa da yada. An kafa shi da cikakken fat da cholesterol. Idan kayi la'akari da lakabin abincin da ke da baya na samfurin man shanu, daya daga cikin tablespoon, da misalin man shanu a kan masararka a kan cob, ya ƙunshi rabin rabin adadin yawan mai da cholesterol a kowace rana.
Rashin layi: Yana da sauƙin shiga cikin ƙasa mai hatsari tare da man shanu, kamar yadda ka sani idan ka taba kwashe wasu a kan kwano mai zafi popcorn daga cikin microwave.
Ɗaya daga cikin tablespoon na man shanu ya ƙunshi kusan 30 milligrams na cholesterol da 7 grams na cikakken mai; adadin adadin da aka ba da izinin yau da kullum shine milligrams 200 da 10 milligrams, bi da bi. Bugu da ƙari, saboda dukkanin waɗannan nau'in halayen suna hade da haɓakar cholesterol da hadarin cututtukan zuciya, ana ba da shawarar yin amfani da man shanu don amfani kawai.
Tun da man shanu ya fito ne daga madara, idan ba kwayoyin ba ko kuma an sanya shi a matsayin kyauta na hormone (rGBH), zai iya ɗauke da rGBH.
Wannan abu zai iya haifar da cutar ga shanu kuma hukuncin ne har yanzu idan har yana cutar da mutane ko a'a. Bugu da ƙari, man shanu daga shanu masu ciya da ƙwaya ya fi girma a cikin omega-3 acid mai yawan gaske, wanda yake da muhimmanci ga lafiyar zuciya, yana maida shi mafi yawan abincin da ya fi dacewa da sayar da man shanu daga dabbobi masu tasowa. Idan kana so ka cinye man shanu lokaci-lokaci, kayi mafi kyau don samun magunguna mafi kyau.
Mafi Zabin Zabuka
Mafi yawancin zafin lafiya na zuciya ba shine man shanu ko margarine ba, amma man zaitun, man fetur, da kuma sauran fannonin kayan lambu. A cikin kayan da aka gasa, yi la'akari da maye gurbin applesauce, nuttersters, ko squash purees for man shanu. Ɗauki gurasa mai ɓacin ku a cikin man zaitun. Yi amfani da man fetocado kamar man fetur lokacin da kake sauté ko kayan lambu. Idan zaka yi amfani da margarine a matsayin yaduwar burodi, bincika juyayi masu juyayi wanda ke dauke da kwayar tsire-tsire da kuma babu man fetur. Kuma game da man shanu, idan dai ba ku da high cholesterol, za ku iya ji dadin shi a matsayin abin da ake bukata daga lokaci zuwa lokaci.
Sources:
Clinic Cleveland: Fassara Fats, Ba Fatsi Mai Magana da Aka Yi Magana da Rawan Kiwon Lafiya (2015)
Harvard Healthbeat. Butter vs. Margarine.
> Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Ƙara yawan cibiyoyin omega-3 a cikin madara da kuma plasma mai arziki na shanu. Int J Vitam Nutr Res. 1993; 63 (3): 229-33.