Shin man gyada keto?

• Cikakken fatty acid (SFA): 20%.
• Monounsaturated fatty acid (MUFA): 50%.
• Polyunsaturated fatty acid (PUFA): 30%.

Akwai kusan gram 216 na jimillar kitse a cikin hidimar kofi ɗaya. ¹ ).

Ba wani muhimmin tushen bitamin C, bitamin A, ko fiber na abinci ba.

Mafi girma a cikin MUFAs da PUFAs da ƙananan SFAs, man gyada shine nau'in kitsen da AHA ke ba da shawarar don rage haɗarin cututtukan zuciya.

Abin takaici, kimiyyar kwanan nan ba ta goyi bayan wannan shawarar ba.

Dalilai 5 na gujewa man gyada

Yi la'akari da waɗannan dalilai guda biyar don guje wa man gyada. Wataƙila ka yi mamakin duk munanan abubuwan da zai iya yi wa jikinka.

#1: Yana haifar da danniya

Wasu sun ce man gyada yana da lafiya domin yana dauke da bitamin E. Vitamin E wani maganin antioxidant ne wanda ke taimakawa wajen yakar free radicals kuma yana ragewa. oxidative danniya.

Amma akwai wasu matsaloli guda biyu tare da wannan sanannen mai da ke kawar da abubuwan da ke cikin bitamin E. Na farko, man yana yin oxidize lokacin da kuka zana shi, wanda ke haifar da ƙarin radicals.

Na biyu, yana da wadata a cikin omega-6 fatty acids, wanda ke jefar da ma'auni na omega-3 zuwa omega-6 fatty acids daga ma'auni.

Kuna son ƙimar ku ta kasance kusan 1: 1 omega-6 zuwa omega-3 ko 4: 1 a ƙaranci. Daidaitaccen Abincin Amirka yana ba wa yawancin mutane da rabo kusa da 20: 1 ( ² ).

A sakamakon haka, kiba ya yi tashin gwauron zabi, tare da shi cututtuka masu tsanani kamar su ciwon sukari, cututtukan zuciya da ciwon daji.

Wadannan abubuwa guda biyu, abubuwan da ke cikin omega-6 da kuma yawan adadin oxygen, suna sa man gyada ya yi yawa a cikin radicals kyauta, wanda ke haifar da damuwa.

Danniya mai oxidative, wanda nau'in oxygen mai amsawa (ROS), ke haɓakawa, yana da alaƙa da yawa cututtuka na kullum.

Idan kuna neman lafiyayyen kitse mai wadatar bitamin E, zaɓi man dabino o man avocado.

#2: Yana shafar Cholesterol

Akwai shaida cewa kitse mai yawa kamar man gyada na iya rage LDL cholesterol, sau da yawa ana yi masa lakabi da "mummunan cholesterol" ( ³ ). Wannan shine ɗayan manyan dalilan da ake haɓaka PUFA a matsayin "lafiya ta zuciya."

Wani gwaji na asibiti ya nuna cewa man gyada na iya rage matakan LDL cholesterol. ⁴ ), wanda ya sa masu bincike suka bayyana cewa wannan man yana da amfani ga zuciya. Amma akwai matsaloli tare da wannan ƙaddamarwa, ciki har da:

1. LDL cholesterol ba shine kyakkyawan hasashen haɗarin cututtukan zuciya (CVD) ba. Lamba barbashi na LDL da triglyceride-to-HDL rabo ne mafi kyawun tsinkayar CVD) ( ⁵ ).
2. Cin mai PUFA mai yawan omega-6 yana ƙara yawan omega-6 zuwa omega-3, wanda ke da alaƙa da kiba, sanannen haɗarin haɗari ga CVD.
3. Dafa abinci tare da mai tare da babban abun ciki na linoleic yana nufin cin lipids mai oxidized, kuma mummunan ga lafiyar zuciya.

#3: Yana iya cutar da zuciyar ku mara kyau

Shin akwai fa'idodi ga lafiyar zuciyar ku yayin shan man gyada? A'a. Sabanin haka.

Cikakkun kitse da ba su da yawa, godiya ga ƙarfin haɗin gwiwarsu na hydrogen, yakan zama kwanciyar hankali. Amma ba duk mai zai iya jure zafi ba.

Misali, man gyada ya ƙunshi PUFA omega-6 linoleic acid. Lokacin da kuka fallasa linoleic acid zuwa yanayin zafi mai zafi, kamar yin amfani da shi a cikin soya, waɗannan lipids suna oxidize.

Kun sha kamshin lipids oxidized a baya. Rancid abinci oxidizes. Tsofaffin man kayan lambu da ke zaune a bayan kabad ɗin ku oxidize.

Wadannan oxidized lipids ne sosai atherogenic. Wato suna haifar da ciwon zuciya ( ⁶ ).

Yaya wannan yake aiki? Da zarar an narkar da su, oxidized lipids galibi ana rushe su zuwa lipoproteins, barbashi waɗanda ke ɗaukar cholesterol ta cikin jini.

Kuma lokacin da ƙananan ƙarancin lipoprotein (LDL) ke ɗauke da sinadarai masu oxidized, wannan ƙwayar LDL tana da yuwuwar zama oxidized shima.

Oxidized LDL yana da yuwuwar shiga bangon jijiya kuma ya haifar da amsawar rigakafi mai kumburi. Wannan shine yadda plaques atherosclerotic ke tasowa.

Amma ba haka kawai ba. Da zarar an cinye su, oxidized lipids suma suna hulɗa tare da radicals kyauta a cikin jini don haifar da ƙarin kumburi. Wannan cascade mai kumburi yana ba da gudummawa ga cututtukan zuciya da kiba.

#4: Yana da alaka da kiba

Akwai hanyoyi da yawa zuwa kiba, babban abincin carbohydrate yana daya daga cikinsu. Amma babban abin da ke ba da gudummawa ga annobar kiba shine yawan abinci mai yawa a cikin PUFAs.

Mai polyunsaturated kamar linoleic acid yana ƙara yawan omega-6 zuwa omega-3 rabo, wanda ke ƙara haɗarin kiba.

Wani omega-6 PUFA, arachidonic acid, na iya haifar da kiba. Kuma babu abin da ke ɗaga matakan arachidonic acid kamar cinye linoleic acid. ⁷ ).

Amurkawa suna cin linoleic acid da yawa. Kuna iya samunsa a man waken soya, man canola, man sunflower da man gyada. Kuma shine babban abin da ke haifar da annobar kiba ( ⁸ ) ( ⁹ ).

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A cikin binciken rodent, ƙungiyoyi biyu na mice sun sami ɗayan abinci guda biyu: babban linoleic da ƙananan linoleic. Bayan makonni 14, babban linolenic "mice na zamani na Amurka" ya zama kiba.

Akwai kuma shaidar asibiti. Tsawon makonni takwas, masu bincike sun kara da man gyada a cikin girgizar yau da kullun da masu kiba. A ƙarshe, ƙungiyoyin biyu sun sami nauyi ( ¹⁰ ).

Yin amfani da man gyada mai girma na linoleic ba zai taimaka maka rasa nauyi ba. Kuma ba zai taimake ka ka guje wa cututtuka ba.

#5: Yana da alaƙa da sauran cututtukan da ba su da yawa

Baya ga cututtukan zuciya da kuma kiba, akwai wasu cututtuka da dama da ke da alaƙa da yawan man kayan lambu, kamar man gyada. Ga uku:

kansa #1

Cin mai mai linoleic sosai, musamman lokacin da aka sanya oxidized, ita ce tabbatacciyar hanya ta ƙara yawan damuwa.

Wannan lahani na oxidative, da kumburin da ke hade, na iya canza sel na yau da kullun zuwa kwayoyin cutar kansa. Daga nan sai ciwace-ciwace suka fara samuwa ( ¹¹ ).

#2 ciwon hanta

Yawancin Amurkawa suna haɓaka yanayin da ake kira cutar hanta maras barasa (NAFLD). Fat yana taruwa a cikin hanta, yana haifar da matsaloli masu yawa, daga kumburin ciki zuwa cika hanta cirrhosis ( ¹² )( ¹³ ).

Ta yaya NAFLD ke tasowa? Abubuwa da yawa: abinci mai yawan carbohydrate, ciwo na rayuwa, da, a, mai kayan lambu ( ¹⁴ ).

Shan man zaitun na budurwowi, a daya bangaren, yana bayyana yana inganta lafiyar hanta ( ¹⁵ ).

masu ciwon sukari #3

Nau'in ciwon sukari na 2 yana nunawa a matsayin kiba, juriya na insulin, da hyperinsulinemia. Babban Abincin Carb na iya Ba da Gudunmawa ga Ciwon sukari, Abincin Ketogenic Ƙananan-Carb Zai Iya Taimakawa juya shi.

Man kayan lambu masu yawa na linoleic acid suma suna da alaƙa da nau'in ciwon sukari na 2. ¹⁶ ).

Nasiha mai amfani don zabar mai dafa abinci daidai

Man gyada na iya samun ɗanɗanon nama mai daɗi, kuma nau'in da ba a tacewa ba, mai sanyi yana iya samun wasu lafiyayyen bitamin E.

Amma kuma yana yin tsatsa cikin sauƙi. Wannan yana nufin zai iya jefar da ƙimar O6: O3 daga ma'auni kuma yana ba da gudummawa ga yanayi kamar cututtukan zuciya, cututtukan rayuwa, da kiba.

Maimakon zabar PUFAs, yi amfani da waɗannan shawarwari don nemo madaidaicin mai a gare ku:

#1 dafa abinci tare da barga mai

Ana sayar da man gyada da sauran man kayan lambu a matsayin mai mai daɗaɗɗen zafi, amma suna yin oxidize cikin sauƙi a yanayin zafi.

Madadin haka, zaɓi mafi tsayayye mai dafa abinci: jikakkun kitse marasa ƙarfi kamar man kwakwa, man shanu, man dabino, da man avocado. Lipids ba sa oxidize, kuma suna da daɗi.

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#2 Tambayi game da mai a gidajen abinci

Yawancin gidajen cin abinci, musamman masu hidimar abinci irin na Asiya, suna amfani da man gyada don soya abinci. Yana da daɗi.

Amma bai cancanci lalacewa ba. Tambayi idan mai dafa abinci zai iya amfani da man girki mafi koshin lafiya, kamar man zaitun, man shanu, ko ghee.

#3 yana da mahimmancin rabon ku O6:O3

Ka tuna cewa babban O6: O3 rabo yana da alaƙa da haɗari mafi girma na kiba. Abin farin ciki, zaku iya inganta rabonku ta:

1. Ku ci ƙasa da O6 mai: man gyada, man waken soya, man safflower, da sauransu.
2. Ku ci karin kitsen O3, wanda ake samu da farko a cikin kifi, man kifi, da naman sa mai ciyawa.

Ko da rabon ku ba 1:1 ba ne, samun 2:1 ko 3:1 rabo har yanzu ya fi yawancin.

#4 zaɓi mafi kyawun kitsen keto

Ko kuna kan cin abinci na ketogenic ko a'a, yana da kyau a zaɓi mai mai lafiya.

Wannan shine yadda yakamata yayi kama da:

• Farashin MCT.
• Man kwakwa.
• Butter.
• jan dabino.
• Man Avocado.
• Man shanu na goro.
• Olive mai.

Qasa: A guji Man Gyada

Man gyada na iya zama mai daɗi, amma wannan ɗanɗanon na musamman yana da tsada ga lafiyar ku.

Dafa abinci da wannan mai yana haifar da oxidized lipids, kwayoyin da aka sani suna haifar da cututtukan zuciya. Cin man gyada yana nufin cin linoleic acid, PUFA wanda ke ƙara darajar O6: O3.

Duk abin da aka yi la'akari, abu ɗaya a bayyane yake: AHA ba daidai ba ne game da kitse mai yawa. Bai kamata ya zama babban jigon abinci ba.

Madadin haka, koyaushe zaɓi don kitse masu lafiya. Wadannan kitse suna tallafawa daidaitaccen samar da hormones da neurotransmitters, kuma suna cikin ingantaccen abinci na keto. Kuna son ƙarin sani game da keto? Fara a nan.

Bayanin abinci

Girman hidima: 100 g

sunan	mazakuta
Net carbs	0 g
Kayan mai	100 g
Amintaccen	0 g
Carbohydarin carbohydrates	0 g
Fiber	0 g
Kalori	884

Source: USDA