Monounsaturated fats su ne lafiyayyen kitse waɗanda ke ba da fa'idodin kiwon lafiya iri-iri kuma muhimmin sashi ne na lafiyayyen abinci, daidaitacce. Suna inganta lafiyar zuciya ta hanyar rage matakan cholesterol mara kyau, taimakawa wajen sarrafa matakan jini, rage kumburi da tallafawa sarrafa nauyi. Ta hanyar haɗa kitse marasa ƙarfi a cikin abincinmu, za mu iya haɓaka lafiyarmu gaba ɗaya kuma mu rage haɗarin kamuwa da cuta na yau da kullun. Ka tuna cinye waɗannan kitse cikin matsakaici a matsayin wani ɓangare na daidaitaccen abinci don sakamako mafi kyau.
Fat wani muhimmin sashe ne na jikin mutum, ko yanayin zafin jiki ne ko sarrafa nauyi, kuma kiyaye lafiyayyen kitse a cikin jiki yana da matukar muhimmanci ga lafiyar jiki na dogon lokaci.
Mafi yawan kitse guda uku a cikin abincinmu sune cikakken mai, mai monounsaturated, da mai polyunsaturated. Kowannensu yana da ayyuka da fa'idodi daban-daban.
Fat ɗin monounsaturated, wanda kuma aka sani da kitse mai lafiya, kitse ne na abinci da ake samu a cikin nau'ikan abinci iri-iri waɗanda suke da ruwa a cikin ɗaki amma suna da ƙarfi idan an sanya su cikin firiji. Maganar sinadarai, kitse mai monounsaturated fatty acid ne mai hadi guda biyu a cikin sarkar fatty acid sauran kuma kasancewa guda ne. Wannan ya bambanta da cikakken kitse, waɗanda ba su da alaƙa biyu, da kuma kitse mai yawa, waɗanda ke ɗauke da shaidu biyu masu yawa.
Fat ɗin monounsaturated yana ba da fa'idodi da yawa ga jikinmu kuma galibi ana ɗaukar su azaman ɗayan mahimman abubuwan abinci mai kyau saboda ikon su na inganta lafiyar zuciya, daidaita matakan cholesterol da samar da ingantaccen tushen kuzari.
Tushen kitse masu yawa sun haɗa da mai daban-daban na kayan lambu, kamar man zaitun, man canola, da man sesame. Avocados, kwayoyi (irin su almonds, gyada, da cashews), da tsaba (kamar sunflower tsaba da kabewa tsaba) suma kyakkyawan tushen kitse ne. Duk da haka, yana da mahimmanci a tuna cewa duk da cewa kitse masu monounsaturated suna da fa'idodin kiwon lafiya da yawa, ya kamata a ci su cikin matsakaicin matsakaici a matsayin daidaitaccen abinci.
1. Lafiyar zuciya
An ci gaba da cin abinci mai kitse da ke da alaƙa da ingantacciyar lafiyar zuciya. Bincike ya nuna cewa kitse masu yawa na iya rage matakan LDL cholesterol, wanda aka fi sani da mummunan cholesterol. Babban matakan LDL cholesterol na iya toshe arteries kuma ya haifar da cututtukan zuciya da bugun jini. Duk da haka, an nuna kitsen mai monounsaturated don ƙara HDL cholesterol, wanda kuma aka sani da cholesterol mai kyau, a ƙarshe yana inganta yanayin cholesterol gaba ɗaya.
Bugu da ƙari, wani binciken da aka buga a cikin Journal of Nutrition ya mayar da hankali kan abin da ya faru na fibrillation, rashin lafiyar zuciya na yau da kullum da ke hade da rage yawan jini zuwa zuciya, a cikin mata masu fama da cututtukan zuciya. Sakamako suna ba da shawarar haɗin gwiwa tsakanin cin abinci mai lafiyayyen abinci da rage haɗarin fibrillation na atrial.
Don haka, cin abinci mai wadataccen kitse mai yawa na iya taimakawa wajen kiyaye matakan cholesterol lafiya da rage haɗarin cututtukan da ke da alaƙa da zuciya.
2. Rage haɗarin nau'in ciwon sukari na 2
Mai monounsaturated yana daidaita matakan sukari na jini, don haka cinye kitsen guda ɗaya na iya rage haɗarin nau'in ciwon sukari na 2. Nazarin da yawa sun nuna cewa cin abinci mai arziki a cikin kitse mara nauyi na iya inganta haɓakar insulin da rage haɗarin nau'in ciwon sukari na 2 idan aka kwatanta da abincin da ke cikin carbohydrates ko cikakken mai.
Ta hanyar haɗa waɗannan kitse masu lafiya a cikin abincin ku, zaku iya taimakawa daidaita matakan sukarin jini da haɓaka haɓakar insulin. Bugu da ƙari, kitse masu monounsaturated na iya taimakawa tare da sarrafa nauyi, maɓalli mai mahimmanci don hanawa da sarrafa ciwon sukari.
3. Gudanar da nauyi
Sabanin sanannen imani, kitse na iya taka rawa mai fa'ida wajen sarrafa nauyi. Ko da yake monounsaturated mai nau'in kitse ne, an nuna shi yana taimakawa rage kiba da hana kiba. Mai monounsaturated, lokacin cinyewa a matsakaici, na iya taimakawa a zahiri rage nauyi da kiyaye nauyi.
Wannan yana iya zama saboda yana inganta jin daɗin cikawa da gamsuwa, rage yawan cin abinci. Bugu da ƙari, kitse masu monounsaturated suna taimakawa wajen daidaita matakan sukari na jini, yana hana spikes kwatsam wanda zai haifar da sha'awa da wuce gona da iri. Ciki har da kitse marasa ƙarfi a cikin abincinku na iya taimaka muku jin koshi na tsawon lokaci da rage yuwuwar cin abinci mara kyau, abinci mai kalori mai yawa.
4. Anti-mai kumburi Properties
An danganta kumburi na yau da kullun ga matsalolin lafiya da yawa, gami da cututtukan zuciya, ciwon sukari, arthritis, da ƙari. Mononsaturated fats suna da anti-mai kumburi Properties kuma taimaka rage kumburi a ko'ina cikin jiki, samar da yawa kiwon lafiya amfanin. Har ila yau, suna taimakawa wajen samar da mahadi masu hana kumburi, suna kara taimaka wa jiki kariya daga kumburi. Ƙara abinci kamar man zaitun, avocado, da goro na iya taimakawa wajen yaki da kumburi da inganta lafiyar gaba ɗaya.
5. Inganta sha na gina jiki:
Wasu muhimman bitamin da ma'adanai suna da mai-mai narkewa, ma'ana suna buƙatar kitsen jiki ya sha sosai. Monounsaturated fats na inganta sha na wadannan abubuwa, ciki har da bitamin A, D, E da kuma K. A cikin nazarin dabbobi, monounsaturated fats taimaka kasusuwa su sha calcium yadda ya kamata, wanda ke haifar da ƙananan ƙasusuwa da raguwa a cikin ci gaban ƙasusuwa da cututtuka kamar osteoporosis. . Ta haɗa da kitse masu monounsaturated a cikin abincinku, zaku iya tabbatar da jikin ku yadda ya kamata ya sha da amfani da waɗannan mahimman abubuwan gina jiki don haɓaka lafiya da walwala gabaɗaya.
6. Inganta yanayi
Cin karin kitse maras nauyi kuma na iya zama mai kyau ga yanayin ku. Kwakwalwa na buƙatar kitse masu mahimmanci don yin aiki da kyau, kuma kitse masu yawa suna ba da mahimman abubuwan gina jiki don lafiyar kwakwalwa. Maye gurbin kitse mai kitse a cikin abincinku na iya rage matakan fushi da haɓaka ayyukan jiki na yau da kullun da kashe kuzarin kuzari, ma'ana kuna ƙone ƙarin adadin kuzari yayin hutawa.
Wannan na iya zama saboda wani ɓangare na kunna dopamine a cikin jiki. Dopamine dole ne a kunna don jin motsin rai na gamsuwa da farin ciki, kuma babban matakan kitse a cikin abinci yana hana alamun farin ciki na dopamine zuwa kwakwalwa. Don haka hada da abinci kamar kifin kitse, goro da iri a cikin abincinku na iya kara karfin kwakwalwar ku da kuma kara lafiyar kwakwalwar ku.
Koyi game da kitse mai yawa
Polyunsaturated mai, wanda aka fi sani da PUFA, wani nau'in kitse ne na abinci da ake samu a cikin mai, iri, goro da kifaye mai kitse. Wadannan fats din suna da wadataccen sinadarai masu mahimmanci, irin su omega-3 da omega-6, wadanda jikinmu ba zai iya samar da su da kansu ba. Omega-3 fatty acids an yi nazari sosai don yuwuwar su don rage kumburi, rage hawan jini, da tallafawa lafiyar zuciya. Suna da yawa a cikin kifaye masu kitse irin su salmon, trout da sardines, haka kuma a cikin irin flaxseeds, chia tsaba da walnuts. A gefe guda kuma, omega-6 fatty acids, yayin da yake da mahimmanci, ya kamata a cinye shi cikin matsakaici saboda yawan cin abinci na iya inganta kumburi da kuma kara haɗarin wasu cututtuka.
Bincika kitse masu monounsaturated
Monounsaturated fats (MUFA), wanda aka fi samu a cikin man zaitun, avocado, goro da iri, wani mai lafiya ne. Bincike ya nuna cewa kitse mai kitse na monounsaturated zai iya taimakawa wajen haɓaka matakan cholesterol "mai kyau" yayin da rage "mummunan" cholesterol, a ƙarshe inganta lafiyar zuciya. Bugu da ƙari, kitsen monounsaturated suna da wadata a cikin antioxidants, waɗanda ke amfana da aikin kwakwalwa kuma suna taimakawa hana raguwar fahimi da ke da alaƙa da shekaru. Avocados da goro na da wadatar bitamin E sannan kuma suna dauke da ma'adanai da sinadarai iri-iri wadanda ke taimakawa ga lafiya baki daya.
Shin ɗayan ya fi ɗayan?
Idan ya zo ga polyunsaturated fats vs. monounsaturated fats, babu wani bayyananne mai nasara, kamar yadda iri biyu na mai suna ba da fa'idodin kiwon lafiya na musamman. Haɗa nau'ikan kitse masu lafiya a cikin abincin ku shine mabuɗin don kiyaye ingantacciyar lafiya. Ana ba da shawarar madaidaicin hanya, gami da matsakaiciyar cakuda polyunsaturated da kitse guda ɗaya. Maye gurbin maras lafiya da kitse mara kyau tare da waɗannan kitse masu koshin lafiya ta dafa abinci da man zaitun, cin goro, da haɗa kifin mai kitse a cikin shirin cin abinci na mako-mako.
Wasu daga cikin mafi kyawun tushen tushen kitsen monounsaturated sune:
● Zaitun
● Avocado
● Man zaitun
● Almond
● Salmon
● Dark cakulan
● iri, gami da irin flaxseeds da chia tsaba
● Man da ake ci, da suka hada da man gyada da man fede
● Kwayoyi, gami da gyada da cashews
Gabaɗaya, monounsaturated fats wani muhimmin bangare ne na ingantaccen abinci mai gina jiki. Ta hanyar ƙara abinci mai wadatar kitse guda ɗaya a cikin abincinku na yau da kullun a matsayin wani ɓangare na tsarin cin abinci iri-iri da daidaitacce, za mu iya inganta lafiyar zuciya, daidaita matakan cholesterol da tallafawa sarrafa nauyi.
Yana da kyau a ambaci hakanoleoylethanolamide (OEA), wanda aka samo daga omega-9 monounsaturated fatty acid oleic acid, wani nau'in fatty acid ne na halitta wanda ya kasance na farko na nau'in kwayoyin lipid da ake kira endocannabinoids. Ana samar da ita a cikin kyallen takarda daban-daban a cikin jiki, ciki har da ƙananan hanji, hanta, da nama mai kitse.
OEA tana taka muhimmiyar rawa wajen daidaita nau'ikan hanyoyin ilimin lissafin jiki, musamman ci, nauyin jiki, metabolism na lipid, kumburi, tsinkayen zafi, kariya ta neuro, da lafiyar zuciya.
Tambaya: Nawa ya kamata a sha mai monounsaturated kowace rana?
A: Ƙungiyar Zuciya ta Amirka ta ba da shawarar cewa yawancin abincin yau da kullum ya kamata ya fito daga nau'i mai nau'i da nau'i mai yawa. Nufin maye gurbin kitse mai cike da kitse a cikin abinci tare da waɗannan zaɓuɓɓukan koshin lafiya yayin da ake manne da buƙatun kalori ɗaya.
Tambaya: Shin mutanen da ke da yanayin lafiyar da suka rigaya za su iya cinye kitsen mai guda ɗaya?
A: Lallai! Monounsaturated fats suna da amfani ga mutanen da ke fama da ciwon sukari ko ciwo na rayuwa, saboda suna iya taimakawa wajen daidaita matakan sukari na jini da inganta haɓakar insulin. Koyaya, ana ba da shawarar koyaushe don tuntuɓar ƙwararrun kiwon lafiya don keɓaɓɓen shawarar abinci.
Disclaimer: Wannan labarin don cikakken bayani ne kawai kuma bai kamata a fassara shi azaman kowane shawarar likita ba. Wasu daga cikin bayanan post ɗin suna fitowa daga Intanet kuma ba ƙwararru ba ne. Wannan gidan yanar gizon yana da alhakin rarrabuwa, tsarawa da gyara labarai kawai. Manufar isar da ƙarin bayani baya nufin kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abun cikinsa. Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Oktoba-13-2023
