John Myers
Linoleic acid yana daya daga cikin omega-6 fatty acids da ya kamata mu ci kowace rana. Amma me yasa hakan kuma menene ya kamata a yi la'akari?
Menene linoleic acid kuma ta yaya yake aiki?
Fats ba su da mafi kyawun suna a cikin abinci mai gina jiki, amma suna da mahimmanci ga jiki. Yawancin mutane sun ji kalmar "Omega 3" kuma suna danganta shi da kyawawan kaddarorin. A gaskiya ma, polyunsaturated fatty acids suna ba da gudummawa don kiyaye lafiyarmu kuma Ƙungiyar Jama'a don Gina Jiki (DGE) ta ba da shawarar tabbatar da isasshen kayan girke-girke na omega-3. Jiki ba zai iya samar da linoleic acid a matsayin omega-6 fatty acid, don haka ya kamata ya zama wani ɓangare na abinci. Adadin da ya dace yana taka muhimmiyar rawa a cikin tasirin linoleic acid. A cewar DGE, rabon omega-6 zuwa omega-3 fatty acid ya kamata ya zama 5: 1.
Abinci tare da linoleic acid: a ina ne mai yawa a ciki?
Domin linoleic acid ya kasance lafiya, yana da kyau a cinye fiye da kashi 2.5 na adadin kuzari na yau da kullun a cikin nau'in wannan fatty acid, bisa ga shawarar shan DGE. Ana samunsa galibi a cikin man kayan lambu kamar su waken soya, man sunflower, da man masara, a cikin goro da tsiran alade mai kitse ko nama mai kitse. Conjugated linoleic acid, wanda ya ɗan bambanta da sinadarai, ana samunsa a cikin madara da kayan kiwo, man shanu, da naman sa. Ana ba da shi a cikin kayan abinci na abinci kuma an ce yana taimakawa tare da asarar nauyi. Ba a tabbatar da wannan tasirin a kimiyance ba kuma DGE ta ba da shawara game da shan irin waɗannan abubuwan kari.
Mai sauƙi amma mai tasiri: amfani da mai kayan lambu daban-daban
Zai fi kyau kada ku cika abubuwa kuma ku fara rarraba abinci mai ƙiba bisa ga abun ciki na linoleic acid da daidaitaccen fatty acid rabo. Wadanda suke cin daidaitaccen abinci iri-iri suna kan amintaccen bangare. Idan kuna amfani da mai masu inganci iri-iri na asalin kayan lambu don dafa abinci da cin nama da tsiran alade a matsakaici, yawanci kuna samun isasshen linoleic acid. Alal misali, yin suturar salatin tare da man fesa ko man zaitun, ƙara man linseed kadan a cikin kwanon quark ko muesli kuma amfani da sunflower ko man masara don soya - hanya mai amfani da kowa zai iya aiwatarwa ba tare da nazarin teburin abinci ba.
Wadanne man girki ne ke da lafiya musamman?
Man mai ba kawai ya bambanta a dandano da kayan lambu da tushen abin da aka yi su ba. Sun kuma bambanta a cikin abun da ke ciki na cikakken da mono- da polyunsaturated fatty acids.
Ana ɗaukar mai dafa abinci lafiya idan suna da babban rabo na fatty acids monounsaturated kuma a lokaci guda suna da mafi kyawun yuwuwar rabo na fatty acids polyunsaturated. Monounsaturated fatty acids kamar oleic acid suna tasiri matakan lipid na jini, a tsakanin sauran abubuwa. Misali, suna iya rage matakan LDL cholesterol mai matsala.
Man da ake ci tare da babban kaso na fatty acids monounsaturated:
- Man zaitun (kashi 75)
- Man fyad'e (kashi 60)
- Man hemp (kashi 40 - ƙarin koyo game da tasirin man hemp)
- Man kabewa (kashi 29)
- Man masara (kashi 27)
Bugu da kari, ya kamata mai mai da ake ci ya samar da isassun fatty acids polyunsaturated. Waɗannan sun haɗa da, alal misali, omega-3 fatty acids. Za su iya rage jimlar matakan cholesterol kuma suna taimakawa inganta abubuwan da ke gudana na jini. Rukuni na biyu na fatty acids marasa kitse shine omega-6 fatty acids. Suna da halaye masu kyau da mara kyau. Duk da yake suna iya rage matakan LDL mara kyau, kuma suna iya rage cholesterol HDL lafiya.
Musamman lafiya nau'ikan mai dafa abinci ana siffanta su da kyakkyawan rabo na omega-3 da omega-6 fatty acids. Matsakaicin yana da kyau a kusa da 1: 5 ko ƙasa da haka. Man flaxseed ya yi fice a tsakanin mai dafa abinci domin yana samar da ma’adinin omega-3 fiye da omega-6 fatty acid.
Mai lafiyayyen abinci mai kyau tare da ma'aunin fatty acid:
- Man zaren
- mai arzikin mai
- gyada mai
- man zaitun
- Hemp Oil
- Man waken soya
- Alkama mai alkama
A ƙarshe, ta fuskar kiwon lafiya, man da ake ci na asali (magudanar sanyi) ya fi dacewa da tacewa (mai zafi). Man zaitun mai sanyi, alal misali, ana ɗaukar lafiya saboda ba wai kawai yana da madaidaicin tsarin fatty acid ba amma kuma yana ƙunshe da adadi mai yawa na bitamin da abubuwan shuka na biyu saboda latsa sanyi. Idan ka yi man da kanka, ganye da kayan yaji suna ba da wasu abubuwa masu mahimmanci masu mahimmanci. Koyaya, mai na asali bai dace da shirye-shiryen jita-jita masu zafi sosai ba. Yana ƙonewa a ƙananan yanayin zafi. Za a iya amfani da ƙwayar rapes ɗin sanyi da man zaitun don soya mai laushi. Sai kawai mai tace mai dafa abinci tare da babban wurin hayaki sun dace don yin jita-jita. Karanta nan wanene daidai.
Har ila yau, gano game da man baƙar fata kuma amfani da ƙwayar hemp mai lafiya a matsayin ƙarin tushen mai.
