Amsa: Man waken soya kitse ne da aka sarrafa wanda zai iya cutar da lafiyar ku. Man waken soya bai dace da keto ba, amma akwai wasu hanyoyin lafiya da yawa waɗanda suke.
Man waken soya shi ne man kayan lambu da aka fi amfani da shi a Amurka. Musamman tun da mutane da yawa har yanzu sun yarda cewa dafa abinci tare da waken soya yana da wasu fa'idodin kiwon lafiya.
Amma kuma yana da farin jini sosai saboda kasancewarsa mai arha don yawan haƙarsa da kuma masana'anta. ana amfani da shi a cikin kayan abinci da aka sarrafa.
Don haka bari mu ga cikakkun bayanai bisa ga ilimin kimiyyar da ke tattare da illar da ke tattare da jikin wannan mai da kuma dalilin da ya sa yake daya daga cikin mafi munin mai ga lafiyar ku.
Menene man waken soya?
Ana yin man waken soya ne ta hanyar matse waken soya, daidai da kowace irin iri. Kuma kamar sauran nau'in mai, yana da girma a cikin fatty acids polyunsaturated (PUFAs) marasa ƙarfi.
Fatty acid abun da ke ciki na man waken soya yana kusan kowace g 100:
- 58 g na polyunsaturated fats (yafi linoleic da linolenic acid).
- 23 g na monounsaturated fats.
- 16 g na cikakken mai (kamar palmitic da stearic acid).
Man waken soya yana da wadata musamman a cikin wani sinadarin omega-6 mai suna linoleic acid, wani mugun kitse da zafi ke lalacewa cikin sauki.
Kamar yadda kuke gani, wannan mai yana da karancin kitse, shi ya sa mutane da yawa ke ganin cewa man girki ne”.lafiya".
Bisa kididdigar USDA, waken soya da aka sarrafa shi ne na biyu mafi girma na man kayan lambu, a bayan dabino, da kuma babban tushen furotin don abincin dabbobi. Ba abin mamaki bane cewa Amurkawa ne na biyu mafi yawan masu amfani da man waken soya a duniya, na biyu kawai ga Sinawa.
Fiye da kashi 60% na man kayan lambu da ake amfani da su a Amurka shine man waken soya, wanda ke da alaƙa da kiba da sauran yanayin lafiya. Ana samunsa a cikin kayan miya na salad, garin soya, sandwiches, da margarine. Duk wannan ba tare da shiga cikin gaskiyar cewa yawancin waɗannan samfuran sun ƙunshi waken soya transgenic ba.
Duk da haka, yanzu mun san cewa mai da ke da yawan kitsen mai, kamar dabino, sun fi koshin lafiya kuma ba a taba danganta su da cututtukan zuciya kai tsaye ba. Ya bayyana cewa sun fi kyau ga lafiyar ku fiye da mai na PUFA maras ƙarfi, musamman ma idan ana maganar dafa su a yanayin zafi.
Ba wai kawai man waken soya ba shi da ƙarfi sosai kuma yana oxidizes sauƙi. Kayayyakin waken soya kuma sanannen abu ne na rashin lafiyan jiki, masu cutarwa ga tsarin narkewar abinci, da kuma daya daga cikin mafi yawan man da aka samar da hydrogenated a wajen.
Linoleic acid: mummunan kitse
Polyunsaturated fats ba su da kyau ga jiki. A zahiri, akwai nau'ikan PUFA guda biyu, omega-3 fatty acid y Omega-6, waɗanda ake la'akari da mahimman fatty acid kuma suna taka muhimmiyar rawa a lafiyar mu gaba ɗaya.
Amma wasu nau'ikan nau'ikan kitse mai yawa ba su da ƙarfi sosai, cikin sauƙin oxidized, kuma masu kumburi.
Linoleic acid yana daya daga cikin su. Kuma man waken soya yana da kusan rabin linoleic acid.
Man da ke cikin linoleic acid ba su da kyau ko da a lokacin da ake cinyewa a cikin ɗaki. Amma sun fi muni idan sun yi zafi.
Lokacin da man waken soya mai girma-linoleic ya fallasa zuwa yanayin zafi mai zafi, yana haifar da lipids oxidized. Wadannan oxidized lipids suna ƙara kumburi a cikin jini, ƙara haɗarin atherosclerosis (hardening na arteries) da cututtukan zuciya.
da mai dauke da linoleic acid ma rashin daidaita rabon omega-6 da omega-3. Matsakaicin da aka yi la'akari da lafiya shine aƙalla 4: 1, amma yawancin masana kiwon lafiya suna jayayya cewa rabo na 1: 1 ko ma fiye da yarda da omega-3 shine manufa.
Abin baƙin ciki shine, ana amfani da manyan matakan omega-6s a yawancin duniya, fiye da 1:12 ko 1:25 rabo don goyon bayan omega-6s. Kuma babban matakan omega-6 ƙara haɗarin kiba, kumburi y tabarbarewar lafiyar kwakwalwa.
Illolin man waken soya
Mutum na iya tunanin ba haka ba ne mai girma, amma yawan amfani da wannan mai na iya haifar da wasu matsalolin lafiya. Kasancewar kiba ya fi kowa. Amma da gaske, wani ne kawai a cikin dogon jerin:
1.- Ciwon suga
Nau'in ciwon sukari na 2 shine sakamakon yawan matakan glucose na jini akai-akai, wanda ke biye da juriya na insulin ko rashin isasshen insulin. Kimanin kashi 90% na mutanen da ke da nau'in ciwon sukari na 2 suna da kiba ko kiba.
Hakan ya sa kiba ya zama babban abin da ke haifar da ci gaban nau'in ciwon sukari na 2.
Misali, samun kitse mai yawa tabbataccen alamar rashin aikin insulin ne. Kuma idan insulin ya daina aiki yadda ya kamata, yawan sukarin jini yana ƙaruwa, wanda yana ƙara haɗarin kamuwa da cuta na yau da kullun.
Abincin da ke da linoleic yana da alaƙa da kiba, kamar yadda muka ambata a baya.
A wani binciken da aka gudanar da rodents, An yi ƙungiyoyin mice guda 2. Wasu beraye sun sami man kwakwa wasu kuma man kwakwa da man waken suya. Lokacin da aka tattara bayanan, berayen da suke ciyar da man waken soya sun fi ƙarfin insulin, sun fi kiba, kuma suna da yawan sukarin jini fiye da berayen da suke ciyar da man kwakwa, duk waɗannan abubuwan haɗari ne na ciwon sukari.
2.- cutar hanta
Hanta tana aiki tuƙuru don daidaita matakan cholesterol, lalata jini, taimako a cikin narkewar abinci, sarrafa abubuwan gina jiki, jerin suna ci gaba da ci gaba. Don haka muna fuskantar daya daga cikin manyan gabobin jiki.
Daya daga cikin manyan abubuwan da ke haifar da tabarbarewar hanta da ke karuwa cikin sauri a cikin 'yan shekarun nan shi ne Ciwon hanta mai kitse mara giya (NAFLD). Don samun ma'aunin karuwar da kuke samu, a halin yanzu yana shafar 30-40% na Amurkawa.
Wannan tarin kitsen hanta na visceral yana zuwa da alamu da yawa da rikitarwa, gami da:
- Gajiya
- Ciwon ciki
- Ciwan ciki
- Jaundice.
Kuma mafi ban dariya game da shi shine cewa NAFLD yana da sauƙin hanawa.
Ɗaya daga cikin manyan abubuwan da ke haifar da NAFLD shine, ba shakka, kiba. Kuma kiba yana ƙara yaɗuwa ta hanyar amfani da abinci da aka sarrafa sosai da ke ɗauke da carbohydrates da fats omega-6.
Man waken soya, musamman, ya bayyana yana ba da gudummawa ga NAFLD.
Sakamako daga binciken rodent iri ɗaya ya nuna cewa beraye a kan abinci mai arzikin man waken soya sun fi saurin kamuwa da cututtuka na rayuwa, ciki har da hanta mai kitse.
3.- ciwon zuciya
Una vez más, kiba yana kara haɗarin kamuwa da cututtukan zuciyaDon haka, ta hanyar ma'anar, duk wani abu da ke ba da gudummawa ga kiba zai ƙara haɗarin cututtukan zuciya na zuciya.
Duk da haka, idan ya zo zuciyarka, man waken soya na iya samun mummunan tasiri fiye da sanya ku kitse kawai. Yana kuma iya haifar da:
- Lipid peroxidation: Oxidized lipids, wanda aka samo daga PUFAs dafa abinci irin su man waken soya, yana taimakawa wajen atherosclerosis, wanda kuma aka sani da taurin arteries, wanda shine nau'in. ciwon zuciya.
- Yawan amfani da O-6: Dogo amfani da omega-6 yana ƙara kumburi, maɓalli mai mahimmanci a ciki CVD hadarin.
- Babban darajar HDLAbincin da ke cikin man waken soya yana rage HDL cholesterol ("mai kyau" cholesterol), wanda zai iya nuna raguwa a cikin jini. jigilar cholesterol.
Man waken soya (PHSO) da ke da hydrogenated partially ya fi muni. PHSO wani kitse ne, mai wanda ba a samo shi a cikin yanayi ba kuma yana da alaƙa da ƙarfi cututtuka na rayuwa da cututtukan zuciya.
Ɗaya daga cikin binciken ya nuna cewa a cikin mice, abincin PHSO yana haɓaka matakan ƙwayar da ake kira Lp (a). Wataƙila ba ku taɓa jin labarinsa ba, amma Lp (a) shine mafi haɗari ga lipid a can. Masu bincike sun nuna cewa, a cikin mutane. Lp (a) yana haifar da cututtukan zuciya.
A bayyane yake, wannan ba mai mai lafiyan zuciya bane.
Nisantar man waken soya
Fat yana da mahimmanci ga jikinka don ƙirƙirar hormones da masu juyayi. Jikin ku kuma yana son cire ketones daga mai, ingantaccen nau'in kuzari fiye da glucose da maƙasudin maƙasudin abincin keto.
Amma zabar madaidaicin kitse na abinci na iya zama da wahala, musamman idan kuna fara cin abinci na ketogenic.
Abu daya tabbas: nisantar man waken soya ta kowace hanya. Yana da matukar rashin kwanciyar hankali (yana da ɗan gajeren rayuwa), yana da sauƙin iskar oxygen, kuma yana da alaƙa da kiba, ciwon sukari, cututtukan zuciya, da hanta mai ƙiba.
Maimakon haka, ba jikinka abin da yake so: barga, mai gina jiki, da mai ketogenic. Kuma hakan baya ga haka, sun fi man waken su ɗanɗano sosai.
Bayanin abinci
Girman Bautawa: 1 Scoop
| sunan | mazakuta |
|---|---|
| Net carbs | 0,0 g |
| Kayan mai | 14,0 g |
| Amintaccen | 0,0 g |
| Carbohydarin carbohydrates | 0,0 g |
| Fiber | 0,0 g |
| Kalori | 124 |
Source: USDA
