Misalai 20 na Fitsari Mai Kyau da Miyagun Kwayoyi - Encyclopedia

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Wadatacce

Nau'in mai
Mai kyau da mara kyau
Misalan abinci tare da mai mai kyau
Misalan abinci tare da fats mara kyau
Iya bauta maka

Lokacin da muke magana akan mai mu koma zuwa wani sa na m kwayoyin abubuwa, insoluble a ruwa, da aka sani da lipids. Tsarin kwayoyin sa galibi yana ƙunshe da adadin kitse mai haɗe da haɗe da glycerin ko glycerol (C₃H₈KO₃), a cikin abin da ake kira triglyceride.

Waɗannan suna cika ayyukan tsarin (riƙe gabobin, gina yadudduka masu ruɓewa) da adana kuzari a cikin jiki, suna ba da damar rarrabuwarsu ta gaba zuwa sugars (carbohydrates).

Koyaya, wasu lipids suna nuna kamar daskararru a cikin zafin jiki kuma an san su mai; yayin da wasu ke aiki kamar ruwa kuma an san sumai. Kuma wannan rarrabewa yana da mahimmanci don fahimtar wanzuwar mai mai kyau (mai mahimmanci ga jiki) da mara kyau (mai cutarwa ga jiki).

Nau'in mai

An rarrabe nau'ikan kitsen gwargwadon sinadaran su, yana rarrabewa tsakanin waɗanda ke da alaƙa mafi sauƙi tsakanin su kwayoyin, da waɗanda ke da hanyoyin haɗin gwiwa masu rikitarwa, a cikin nau'ikan daban -daban guda uku:

Mai ƙoshin mai. Samar da kitse mai kitse mai dogon sarƙoƙi, suna da ƙarfi a zafin jiki na ɗaki kuma galibi asalin asalin dabbobi ne, kiwo ko mai daga wasu dabino da kayan marmari.
Fats marasa kitse. Liquid a zafin jiki na ɗaki, waɗannan kitse sun ƙunshi abubuwan gina jiki muhimman abubuwan da jiki ke buƙata, duk da cewa ba zai iya haɗa su da kansa ba. Yawancin su asalin asalin shuka ne kuma suna iya zama, bi da bi, iri biyu:
- Wanda bai cika ba. Suna haɓaka matakan babban lipoproteins (HDL, don acronym ɗin sa cikin Ingilishi) a cikin jini, suna raguwa a lokaci guda ƙananan lipoproteins (LDL), wanda aka fi sani da cholesterol.
- Masu yawan kitse. Ya ƙunshi kitse mai kitse daga jerin Omega-3 da Omega-6, kowannensu yana da tasiri kai tsaye akan duka nau'ikan cholesterol (duka HDL da LDL) da kuma triglycerides (sugars) a cikin jini, bi da bi.
Trans mai. Ana samun wannan nau'in lipid daga haɓakar haɓakar mai na kayan lambu, yana jujjuya su daga ƙoshin da bai cika ba. Suna da illa sosai ga jiki, tunda suna ƙaruwa matakan ƙananan lipids (LDL), suna rage na babban (HDL) da haɓaka haɓaka triglycerides.

Mai kyau da mara kyau

Daga rarrabuwa da ta gabata yana biye da hakan abin da ake kira "kitse mai kyau" ba shi da ƙoshin lafiya, wanda ke riƙe ruwa a cikin zafin jiki kuma yana aiki don gina lipoproteins da ake buƙata a rayuwa, tare da rage kitse mai cutarwa da ke cikin jinin mu. Yawancin lokaci ana kiran su da "kyakkyawan cholesterol."

Maimakon haka, m da trans fats ne "m fats", masu cutarwa ga jiki, kamar yadda suke atherogenic: suna haɓaka tarin yawa na kitse a cikin bangon jijiya, wanda ake kira atheromas, waɗanda sune sanadin haɗarin jijiyoyin jini, gazawar zuciya, hauhawar jini da cututtuka da yawa kamar atherosclerosis. Wannan galibi ana kiranta "mummunan" cholesterol ko cholesterol.

Misalan abinci tare da mai mai kyau

Kayan lambu. Mai mai yawan kitse mai yawa, kamar waɗanda daga zaitun, canola, sunflower, soya, gyada ko safflower. Wasu, kamar man zaitun, ana ba da shawarar yin amfani da su danye, azaman kayan salatin, ko da yake ana iya amfani da shi sosai don dafa abinci.
Kwayoyi. Kwayoyin da ba su da ɗimbin yawa daga tsaba na mai da wasu kwayoyi (gyada, gyada, kashu, almond, kwaya macadamia, hazelnuts, chia, hemp, da kabewa, da sauransu) suna da alaƙa da bakan "mai kyau".
Avocados da avocados. Waɗannan 'ya'yan itatuwa suna da wadataccen kitse mai ƙima, don haka ana ba da shawarar amfani da su don rage ƙarancin ƙwayar cholesterol mara kyau kuma ƙara yawan na cholesterol mai kyau.
Blue kifi. Yawancin kifin mai kamar herring, bonito, tuna ko salmon sune tushen wadataccen omega 3, ɗayan mahimman mahimman kitse mai amfani a rage triglycerides a cikin jini.
Dukan hatsin hatsi. Kamar bran, alkamar hatsi gabaɗaya, da samfuran hatsi waɗanda aka yi daga gare su, suna da wadataccen omega 6, mafi ƙarfi da fa'ida na mahimman kitse, wanda ke rage cholesterol "mara kyau" kuma yana haɓaka "mara kyau" cholesterol a lokaci guda. ".
Kayan waken soya. Na gama gari a cikin cin ganyayyaki ko cin ganyayyaki, samfuran soya (mafi ƙarancin sarrafawa, mafi kyau) suna ɗauke da "kitse" mai mai kyau wanda aka haɗa su cikin abincin yau da kullun.
Qwai. Kodayake an tabbatar da cewa suna ɗauke da omega 6 da sunadarai masu mahimmanci da yawa, akwai jayayya game da cin ƙwai, tunda babu wani tabbataccen shawara akan nauyin su na "mummunan" cholesterols da ke cikin gwaiduwa. Idan kuna cinye fararen kawai, babu haɗarin ɗaga ƙwayar cholesterol tunda babu kitsen kowane iri a ciki.
Inchi ko gyada gyada. The Plukenetia volubilis Yana da tsire -tsire na Peruvian wanda tsabarsa ke da ƙima mai mahimmanci a cikin mahimman acid mai. An kiyasta cewa yana iya ƙunsar kashi 50-60% na omega 3 na nau'ikan daban-daban da sauran mahimman mai kamar omega 9.
Man hanta. Abincin abinci na yau da kullun shine wannan mai mai ɗimbin yawa a cikin docosahexanoic acid, ɗaya daga cikin manyan kitse mai yawa na jerin omega 3. Hakanan ana iya fitar da shi, a dakunan gwaje -gwaje, daga algae Crypthecodinium cohnii.
Essential Fatty Oil Capsules. A ƙarshe, zamu iya samun jerin omega 3 da omega 6 a cikin capsules na kasuwanci daga masana'antar magunguna.

Misalan abinci tare da fats mara kyau

Dukan kayayyakin kiwo. Duk da wadataccen sinadarin calcium, madara madara, cuku mai kitse, man shanu na asalin dabbobi da sauran samfuran da suka samo asali sun zama manyan masu ɗauke da kitse mai ƙima, don haka bai kamata a ci zarafin cin su ba ko kuma a zaɓi fifiko mai sauƙi ko mai sauƙi.
Tropical mai. Dabino ko man kwakwa, duk da asalin kayan lambu, yana da wadataccen kitse wanda ake ɗauka wani ɓangare na bakan "mara kyau".
Jan nama. Naman shanu da aladu yana ɗauke da ɗimbin kitse mai ɗimbin yawa, da samfuran da aka samo daga gare su, kamar mahaɗan dabbobi da tsiran alade. A cikin 2015, WHO ta yi gargaɗi game da haɗarin ba kawai lipidemic ba har ma da cutar kansa na rashin amfani da waɗannan naman.
Margarines da hydrogenated kayan mai mai. A cikin ƙasashe da yawa na duniya, an hana sayar da waɗannan abinci ko ƙuntatawa, tunda ƙungiya ce mai kitse mai cutarwa fiye da kowane na asali. Margarine, musamman, ana siyan ta azaman amintaccen mai maye gurbin man shanu, amma tasirin atherogenic ya fi muni.
Abincin sauri. Duk da irin daɗin da suke da shi, yawancin abinci mai sauri yana ƙunshe da yalwar kitse mai cike da kitse, maɓalli ga saurin shirya samfuran su. Ana ba da shawarar yin amfani da irin wannan abincin kaɗan kaɗan a kowane wata.
Soya. Abincin soyayyen yana da hasara cewa yanayin zafi mai zafi yana ƙin mai, yana haifar da ƙarancin kitse mai ƙima, kuma ya danganta da abincin, ana iya cika su da gurɓataccen gurɓataccen abu ko ƙoshin wuta wanda ke watsa guba mai guba mai yawa ga mai.
Kukis, waina da kayan gasa. Ba dukkansu ba ne masu wadataccen fats, ba shakka, wannan shine dalilin da ya sa ya dace a bincika game da nau'in kitsen da ake amfani da su yayin aiwatar da su. Idan kun yi amfani da margarines ko man kayan lambu na hydrogenated, yana nufin cewa ƙarshen samfurin zai kasance mai wadata a cikin waɗannan ƙwayoyin mai cutarwa.A kowane hali, amfani da kitse mai ƙima ba shine madaidaicin madadin lafiya ba..
Man shafawa mai laushi. Kamar mayonnaise da makamantansu, suna ɗauke da kitse mai ƙoshin asalin dabbobi waɗanda ke cikin “kitse” ko lalatattun lipids.
Fizzy abin sha. Kodayake abin sha mai laushi da abin sha ba sa ɗauke da kitse mai cutarwa kamar haka, sune abubuwan da ke tantance kamannin su, tunda suna ɗauke da sukari mai yawa wanda ke haɓaka adadin wucin gadi na triglycerides a cikin jini, wanda sakamakon sa zai kasance, kamar yadda mu sun gani, ƙaruwar kitse daga ajiyar wuri.
Cakulan. Kodayake an faɗi abubuwa da yawa game da tasirin cakulan na cakulan, yawancin abin da ke cikin kitse mai yawa ba a yawan tunawa da shi, musamman a cikin cakulan tare da madara madara. Yana da kyau a sanya ido kan nau'in koko da ake cinyewa, saboda wasu bambance -bambancen na iya kaiwa kashi 25% na kitse mai cutarwa.