Emma Miller
Fats sun ƙunshi adadin kuzari tara a kowace gram, wanda ya fi girma fiye da adadin carbohydrates ko sunadarai. Sau da yawa ana ganin man kwakwa a matsayin madadin man shanu ko sauran mai da ake amfani da su wajen dafa abinci da gasa. Duk da haka, masu ilimin abinci mai gina jiki sun yi imanin cewa yana da kyau a iyakance amfani da man kwakwa.
Man kwakwa na dauke da kitse kusan kashi casa’in cikin dari, wanda ya fi kitsen da ake samu a cikin man shanu 90% da yawa. Cin abinci mai kitse da yawa na iya haɓaka matakan cholesterol, wanda ke ƙara haɗarin cututtukan zuciya da bugun jini. Hakanan an san man kwakwa yana haɓaka matakan cholesterol fiye da sauran kayan lambu kamar man zaitun ko man sesame.
Cikakkun kitse suna da ƙarfi a cikin ɗaki kuma suna zama ruwa idan narke. "Ka yi tunanin sa yayin da ya shiga jikinka a matsayin ruwa sannan ya zama mai ƙarfi a cikin arteries," in ji Colleen Christenson, masanin ilimin abinci mai rijista, kuma masanin abinci. "Wannan shine ainihin tushen dalilin da yasa aka ba da shawarar a guji yawan cin mai."
Man kwakwa kuma abinci ne mai yawan kalori, wanda ke nufin idan ba a yi amfani da shi daidai gwargwado ba, zai iya haifar da kiba. Fat ɗin yana ɗauke da adadin kuzari tara a kowace gram, wanda ya fi yawan adadin carbohydrates ko furotin, waɗanda ke ɗauke da adadin kuzari huɗu a kowace gram.
Me yasa mutane suke tunanin man kwakwa yana inganta lafiyar zuciya
Duk da yawan kitse da ke cikinsa, akwai dalilai da yawa da ya sa mutane ke ɗaukan man kwakwa a matsayin kitse mai lafiya.
Babban dalilin shi ne man kwakwa yana dauke da Medium Chain Triglycerides (MCTs), nau'in kitse da ake samu a cikin man kwakwa. Abubuwan sinadaran MCTs sun bambanta da sauran kitse, wanda ke nufin jikin ku yana sarrafa su daban. MCTs suna da atom ɗin carbon guda 6 zuwa 12, wanda bai kai na yau da kullun na triglycerides na dogon lokaci (LCTS), waɗanda ke da atom ɗin carbon 12 zuwa 18.
"MCTs za a iya narkar da su da kuma sha da sauri fiye da sauran kitse don haka ana iya amfani da su azaman tushen kuzari kai tsaye."
"Tun da yake ba za a iya adana su a matsayin mai mai yawa ba saboda yadda ake narkewa da kuma shayar da su, MCTs ba su iya rinjayar matakan LDL (mummunan cholesterol) a cikin jini," in ji Rifkin.
Koyaya, duk da fa'idodinsa, man kwakwa da aka siya ya ƙunshi kusan 54% MCTs kawai, in ji Rifkin. Bugu da ƙari, sinadarai na MCTs da ake amfani da su wajen bincike yawanci ya bambanta da na man kwakwa.
"Yawancin man fetur na MCT da aka yi amfani da su a gwaji na asibiti suna da sarƙoƙin carbon takwas ko 10, yayin da mai a cikin man kwakwa yawanci yana da 12. Wannan abun da ke ciki ya sa man kwakwa da muke amfani da shi wajen dafa abinci ya bambanta da waɗannan nazarin ta amfani da man MCT," in ji Christensen.
Ko da yake akwai wasu MCTs a cikin man kwakwa, bai isa ya yi amfani da fa'idodin lafiyar su ba kuma ya shawo kan mummunan tasirin da ke tattare da kitse mai yawa.
Man kwakwa yana taimaka muku jin ƙara da tsayi
Duk da yake man kwakwa bazai da lafiya kamar yadda yawancin mutane ke tunani, yana da wasu fa'idodi na kiwon lafiya, wato ikonsa na kiyaye lafiyar ku na tsawon lokaci, wanda zai iya taimakawa wajen rage nauyi.
Fats sun fi yawan adadin kuzari fiye da yawancin abinci, don haka cin su tare da abinci zai iya taimaka maka zama cikakke idan aka kwatanta da abinci mai arzikin carbohydrate. Ƙara yawan abincin ku na MCT zai iya taimakawa wajen magance yunwa.
Koyaya, tabbas bai kamata ku “ƙara shi ga komai ba, kuna tunanin cewa kitsen sihiri ne don asarar nauyi da lafiya,” in ji Lisa Defazio, ƙwararriyar ilimin abinci a California.
Mafi koshin lafiya madadin man kwakwa
Yin amfani da matsakaicin adadin mai mai lafiya yana da kyau a gare ku saboda suna ɗauke da mahimman fatty acid waɗanda jikin ku ba zai iya samar da kansa ba. Akwai nau'ikan kitse iri uku a cikin mai:
- Monounsaturated fats su ne "mai kyau" nau'in kitse wanda zai iya rage LDL cholesterol.
- Polyunsaturated fats, kuma suna taimakawa wajen rage LDL cholesterol. Wadannan fats din sun hada da omega-3 da omega-6 fatty acids, wadanda jikinka ke bukatar aiki.
- Cikakkun kitse ba su da lafiya. Don haka, Jagoran Abincin Abinci na 2015-2020 na Amurkawa yana ba da shawarar cinye ƙasa da kashi 10 na adadin kuzari na yau da kullun daga cikakken mai.
Don zaɓar man girki mafi koshin lafiya, zaɓi man da ke da yawan kitsen monounsaturated da polyunsaturated mai ƙarancin kitse. Wasu misalan hanyoyin da za'a iya amfani da su na tushen shuka zuwa man kwakwa sun haɗa da:
Man Canola: Wannan man yana dauke da omega-3 da omega-6 fatty acids, wanda zai iya taimakawa wajen rage cholesterol da kuma rage kumburi. Man Canola ya ƙunshi 62% monounsaturated fats, 32% polyunsaturated fat, da 6% cikakken mai.
Man zaitun na budurci: Wannan kitsen yana da babban yawan polyphenols. Polyphenols sune antioxidants na halitta waɗanda aka sani don ragewa da rage jinkirin ci gaban wasu cututtuka na yau da kullun, irin su cututtukan zuciya da jijiyoyin jini ko cututtukan neurodegenerative. Man zaitun ya ƙunshi 77% monounsaturated fats, 9% polyunsaturated fat, da 14% cikakken mai.
Man Sesame: Wannan man ne mai yawan lignans, waxanda suke da sinadirai masu sinadirai na shuka tare da kaddarorin antioxidant wanda zai iya rage haɗarin cututtukan zuciya da wasu cututtukan daji. Man sesame ya ƙunshi kitse guda 40%, mai 46% polyunsaturated, da cikakken mai 14%.
