Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Man girki ya kasance wani ɓangare mai mahimmanci a kusan dukkanin nau'ikan ayyukan girke-girke kuma yana taimakawa wajen fitar da ɗanɗano da yanayin abinci. Daga sautéing, frying to gasast and baking, man girki yana taka muhimmiyar rawa a cikin hanyoyin girki da yawa.
Man girki na taka muhimmiyar rawa a cikin abincin ɗan adam kuma. Suna da kyau tushen abubuwanda suka hada da acid wanda yake taka muhimmiyar rawa wajen rigakafin cututtuka, inganta aikin kwakwalwa, taimako a ci gaba da cigaban amfrayo dan adam da kuma hana kumburi [1] .
An rarraba kitsen mai a cikin nau'ikan abinci guda huɗu (SFA), mai ƙamshi (MUFA), polyunsaturated (PUFA) da kuma mai mai ƙyau. Ana samun wadannan sinadarin mai mai a cikin kayan mai [biyu] .
Manoman kayan lambu an samo su ne daga tushe na tushen shuka kuma waɗannan sun haɗa da gyada, canola, waken soya, sunflower, sunadarai, alkama, zaitun, dabino, kwakwa, masara da man avocado, don kaɗan. [1] . Wasu daga cikin waɗannan man girkin suna cike da wadataccen mai wanda yake buƙatar cinye shi cikin matsakaici.
Don haka wanne man girki ke da lafiya? Ya dogara da nau'ikan girkin da kuke yi, wurin hayaƙin man girki da abun mai mai mai a cikin man girkin.
Wurin hayaƙi shine yanayin zafin da man yake ƙonewa da hayaƙi. Man da ke da hayakin hayaki mafi kyau suna da kyau don soyawa, yayin da mai mai hayaƙin hayaƙi ƙasa da digiri 200 na Celsius sun dace da soyayyen da ba shi da ƙarfi [biyu] . Sake zafin mai wanda ya wuce wurin hayakin sa yana rasa ɗanɗano kuma ana ɗaukarsa mai lahani ga lafiya.
Karanta nan dan sanin ko wanne irin girki na da amfani ga lafiyar ka kuma wadanne ne ya kamata a sha cikin matsakaici.
Mafi Man Kayan Dafa Abinci Don Kiwon Lafiya
1. Man zaitun
Man zaitun shine farkon kayan abinci na Rum. Yana da yawa a cikin abubuwan da ke cikin kwayar halitta kuma yana dauke da kimanin 72.961 g mai hade da kitse, 13.808g mai dauke da mai da 10.523 g polyunsaturated fatty acid [3] .
Amfani da man zaitun, musamman man zaitun mara daɗin gaske na iya taimakawa rage haɗarin cututtukan zuciya da mace-mace a cikin mutanen da ke cikin haɗarin kamuwa da cututtukan zuciya [4] .
• -arin budurwa man zaitun yana da wurin hayaki na digiri Celsius na 191, wanda za'a iya amfani dashi don soya mara ɗumi.
2. Man zaitun
A wani binciken da aka gudanar, kwayayen sisin sun mallaki kashi 50 zuwa 60 na mai wanda aka loda da polyunsaturated fatty acid, antioxidants, sesamin, sesamolin da kuma tocopherol homologues. Acid mai mai da ake samu a cikin sesame shine kashi 35-50 cikin dari na linoleic acid, 35-50 na oleic acid, tare da ƙananan kashi 7-12 bisa ɗari na dabino da kuma kashi 3.5-6 na stearic acid kuma kawai alama ce adadin acid linolenic [5] .
Man Sesame yana da yawa a cikin abubuwan gina jiki da antioxidants. An san shi yana da antihypertensive da kayan maganin anticarcinogenic [6] . Amfani da mai na sesame na iya rage yawan ƙwayoyin acid a cikin hanta da kuma rage yawan ƙwayar cholesterol.
• Ana amfani da man habbatussauda don soyawa mai zurfi. Tataccen mai na sesame yana da ma'anar hayaki mafi girma fiye da mai.
3. Man sunflower
Man sunflower yana da ƙanshin tsaka tsaki kuma yana da haske a launi. 100 g na man sunflower ya mallaki 19.5 g acid mai narkewa, 65.7 g polyunsaturated fatty acid da 10.3 g cikakken acid mai [7] .
Man sunflower na iya taimaka wajan rage yawan cholesterol da LDL (mara kyau) matakan cholesterol da kuma kara yawan cholesterol na HDL, a cewar wani bincike [8] .
• Sunflower na da wurin hayaki mai yawa kuma galibi ana amfani dashi wajen dafa abinci mai zafi mai zafi.
4. Man waken soya
Man waken soya na dauke da kaso 7 zuwa 10 na dabino, kashi 2 zuwa 5 na stearic acid, kashi 1 zuwa 3 na arachidic acid, kashi 22 zuwa 30 na oleic acid, linoleic acid 50 zuwa 60, da kuma kashi 5 zuwa 9 na linolenic acid . Man waken soya yana da yawa a cikin polyunsaturated fatty acid wanda zai iya taimakawa rage matakan cholesterol, wanda hakan ke rage hadarin kamuwa da cututtukan zuciya [9] .
• Man waken soya na da wurin hayaki mai yawa wanda ya sa ya zama mai kyau don soya mai zurfi.
fina-finai ga matasa 'yan mata
5. Safflower mai
100 g na safflower mai yana da 7.14 g mai mai, 78.57 g mai kitse da 14.29 g polyunsaturated fat [10] .
Wani bincike ya nuna cewa mata masu kiba bayan haihuwa da cutar sikari ta 2 suna da raguwa sosai a kumburi, jinin jini da matakan suga bayan sun sha 8 g na safflower mai kullum [goma sha] .
• Safflower oil yana da wurin hayaki mai tsayi wanda ake ganin yana da kyau don girki mai zafi sosai.
6. Man Avocado
Man Avocado yana dauke da kashi 16.4 cikin darin mai, kashi 67.8 cikin dari na sinadarai masu guba da kashi 15.2 na polyunsaturated fatty acid.
Wani bincike ya nuna cewa manya 13 masu koshin lafiya wadanda a kai a kai suke cin abinci mai hauhawar jini da maye gurbi sun maye gurbin man shanu da man avocado na tsawon kwanaki shida, wanda hakan ya haifar da ingantaccen ci gaba a cikin insulin, sukarin jini, yawan cholesterol, LDL cholesterol da matakan triglycerides [12] .
• Man Avocado yana da wurin hayaki mai tsayi kuma ana iya amfani dashi a sautéing, grilling, baking da searing.
7. Man gyada
Man gyada na da dandanon ƙanshi da ƙanshi. Galibi ana amfani da man gyada a cikin abinci irin na China, Asiya ta Kudu da Kudu maso Gabashin Asiya. 100 g na man gyada na dauke da kitse 16.9 g, 46.2 g mai mai kiba da 32 g mai kiba [13] .
Man gyada yana da wadataccen phytosterols wanda ke hana shan cholesterol daga abinci, ƙananan kumburi da dakatar da haɓakar huhu, ciki, kwan mace, ciwon ciki, nono da ƙwayoyin sankara [14] .
• Yana da babban hayakin hayaki na digiri 229.4 wanda ya dace da abinci mai-soya mai zurfi.
8. Man Canola
100 g na man kano yana dauke da mai mai 7.14 g, 64.29 g mai mai kunshi da 28.57 g polyunsaturated fat [goma sha biyar] . Wani bincike ya nuna cewa mai na canola na iya rage duka cholesterol da LDL cholesterol sosai, kara sinadarin bitamin E da inganta halayyar insulin fiye da sauran kayan kitso na abinci. [16] .
• Man Canola yana da babban wurin hayaki, wanda ya dace da dafa abinci mai zafi mai zafi.
Tushen hoto: Layin lafiya
9. Man masara
Tataccen man masara yana da kashi 59 na ƙwayoyin polyunsaturated, kashi 24 cikin ɗari da kuma kashi 13 cikin ɗari. Yana da yawa a cikin bitamin E wanda ke kare shi daga rashin ƙarfi na rashin ƙarfi. Man masara yana da adadi mai yawa na linoleic acid, wanda shine polyunsaturated fatty acid wanda ke inganta lafiyar fata kuma yana taimakawa cikin ingantaccen aiki na membranes da tsarin garkuwar jiki. Amfani da masarar masara na iya taimakawa rage LDL cholesterol saboda kasancewar ƙwayoyin polyunsaturated [17] .
• Man masara yana da matattarar hayaƙi kuma ana iya amfani dashi don soyawa mai zurfi.
Tushen hoto: hfimarketplace
Man Dafa Don Cinyewa Cikin Matsakaici
1. Man kwakwa
Ana amfani da man kwakwa a matsayin mai cin abinci a masana'antar abinci kuma an yi sharhi mabanbanta kan yadda ake amfani da man kwakwa wajen dafa abinci. Wani bincike ya nuna cewa man kwakwa yana da tsayayya ga hadawan abu da kuma sanya polymerization, wanda hakan yasa ya zama mai dacewa da girki. Man kwakwa da ba a tantance shi ba yana da ƙaramin sigari na digiri 177 a ma'aunin Celsius wanda ke nufin ya dace da amfani da soya mai sau ɗaya.
yadda ake hana farar gashi
Man Kwakwa yana da babban kitse wanda yake kusan kashi 92 kuma wannan nau'in fatty acid ɗin yakamata a shanye shi gwargwadon yadda bincike ya nuna cewa yawan cin mai mai zai iya ƙara haɗarin kamuwa da cututtukan zuciya [18] , [19] , [ashirin] .
Wani binciken da aka gudanar kan lafiyayyun mahalarta 32 wadanda suka cinye mil 15 na kwakwa kwakwa kowace rana tsawon makonni takwas yana da nasaba da karuwar HDL cholesterol. Koyaya, ana buƙatar ƙarin karatu tsakanin marasa lafiya da ƙananan matakan HDL cholesterol waɗanda ke buƙatar haɓaka matakan cholesterol na HDL [ashirin da daya] .
2. Man dabino
Dangane da Heartungiyar Heartungiyar Zuciya ta Amurka, man dabino yana cike da mai mai ƙanshi, [22] wanda ya kamata a cinye shi cikin matsakaici. 100 g na dabino ya ƙunshi 49.3 g na mai mai, 37 g mai kitse mai da 9.3 g polyunsaturated mai [2. 3] .
Nasihu Don Amfani da Man girki
• Guji duk wani man girki da zai kona sama da inda hayakin yake.
• Kada a yi amfani da man girki mai wari.
• Kada a sake amfani da shi ko sake zafin mai.
• Siyan man girki kuma adana su a wuri mai duhu, mai sanyi.
Kammalawa ...
A cewar Heartungiyar Heartungiyar Zuciya ta Amurka, maye gurbin ƙwayoyi marasa kyau kamar mai mai ƙoshin lafiya da mai mai ƙoshin lafiya kamar su monounsaturated da polyunsaturated fats saboda suna da kyau ga zuciyar ku. Don haka, zabi lafiyayyun man girki domin shirya abinci kamar su safflower, sunflower, gyada, avocado da man zaitun. Yi amfani da man kwakwa da man dabino daidai gwargwado kasancewar suna da wadataccen mai.
