Emma Miller
Zai fi kyau ka iyakance kanka ga ƙananan kuɗi. Sayar da man kwakwa ya yi tashin gwauron zabo a cikin 'yan shekarun nan bayan da'awar cewa zai iya inganta lafiyar zuciya, inganta kona mai, da kuma yin maganin rigakafi.
Amma yawan cin man kwakwa na iya yin illa ga lafiyar ku.
Ma’aikaciyar abinci mai gina jiki ta Burtaniya Victoria Taylor ta ce: “Man kwakwa yana da kitse kashi 86 cikin ɗari, wanda kusan kashi uku ne fiye da man shanu (kashi 52). Mun san cewa cin abinci mai yawan kitse yana da alaƙa da haɓakar matakan mummunan cholesterol (LDL) a cikin jini, kuma yawan cholesterol abu ne mai haɗari ga cututtukan zuciya (CHD) da bugun jini.”
An ba da shawarar cewa wasu kitsen da ke cikin man kwakwa na iya zama mafi alheri a gare mu fiye da sauran kitse. Amma a halin yanzu babu isasshen bincike mai inganci da zai ba da tabbataccen amsa.
Victoria ta ci gaba da cewa: “Abin da muka sani shi ne maye gurbin kitse da kitsen da ba su da kyau kamar su man kayan lambu, man zaitun, da man shanu, da kuma yaɗuwarsu, an nuna cewa hanya ce mai inganci don taimakawa rage ƙwayar cholesterol na LDL, ta yadda hakan zai kasance. mafi koshin lafiya."
Kuma ta ba da shawara: “A halin yanzu, idan kuna son ɗanɗanon man kwakwa, to, kamar man shanu, kuna iya amfani da shi lokaci zuwa lokaci.
"Duk da haka, yana da kyau a iyakance kanku ga ƙananan kuɗi kuma ku yi amfani da mai da ba a cika ba a matsayin zaɓinku na yau da kullum maimakon."
Hukumar NHS ta jera kwakwa a matsayin abinci mai yawan kitse.
Sauran sun hada da:
- yankakken nama
- kayayyakin nama, gami da tsiran alade da pies
- man shanu, ghee, da man alade
- cuku, musamman cuku mai wuya irin su cheddar
- kirim, kirim mai tsami, da ice cream
- wasu kayan ciye-ciye masu daɗi, kamar cuku crackers da popcorn
- cakulan kayan zaki
- kukis, kek, da irin kek
- dabino
Hukumomin lafiya sun ce yawancin mutane a Burtaniya suna cin kitse da yawa.
Gwamnati ta ba da shawarar hakan
- kada maza su ci fiye da gram 30 na cikakken kitse kowace rana
- Mata ba za su ci fiye da gram 20 na kitse ba kowace rana Yara su ci ƙasa
- Idan kuna son rage haɗarin cututtukan zuciya gaba ɗaya, yana da kyau a rage yawan cin kitse da maye gurbin kitsen da ba shi da kyau tare da kitse mara nauyi.
Fat ɗin da ba a daɗaɗawa, waɗanda galibi ana samun su a cikin kayan lambu da mai na kifi, na iya zama mai ɗaci ko polyunsaturated.
NHS ta yi bayanin cewa kitse masu monounsaturated suna taimakawa kare zuciya ta hanyar kiyaye matakan "mai kyau" HDL cholesterol yayin da rage matakan "mara kyau" LDL cholesterol a cikin jini.
Ana samun kitse masu monounsaturated a:
- man zaitun, man canola, da yada wadannan mai
- avocado
- wasu kwayoyi, irin su almonds, goro Brazil, da gyada
Lafiyar jiki ta bayyana cewa kitse mai yawa na iya taimakawa rage matakan “mara kyau” LDL cholesterol a cikin jini.
Akwai manyan nau'ikan nau'ikan kitse mai yawa: omega-3 da omega-6.
Ana samun kitsen Omega-6 a cikin man kayan lambu kamar:
- canola
- masara
- sunflower
Ana samun kitsen Omega-3 a cikin kifin mai kitse, kamar
- kyafaffen kifi
- herring
- kifin
- kifin gwangwani
- kifi
- mackerel
