Me ya sa uszhir?
Babban darajar shi ne irin kitsen dake amfani dasu don gina su. Mafi yawan yawan kitsen yana cinye kwakwalwarmu da jijiyoyi don aikin mu na al'ada. Har ila yau ana buƙatar ƙwayoyi don yin kira na yau da kullum na hormones a cikin adadin da ke ciki na gonad. Har ila yau ana bukatar fats don haifar da microflora na intestinal mai lafiya. Saboda haka, kitsen da yake ɗaukar kodan ya gyara su a daidai wuri. Ɗauka mai laushi mai mahimmanci na mai zai iya kare tsoka da jijiyoyi, kuma tare da shi yanayin jiki na jiki yana kiyaye.
A yayin aiwatar da narkewa, duk mai yatsa ya kasu kashi biyu: fatty acids iglitserin. Idan babu rassa mai mahimmanci, an samar da fatty acid daga sugars. Amma ƙayyadadden ƙwayoyin jikin jiki mai kyau uku ba za a iya hada su ba. Wadannan sunaye ne irin su linolenic, linolenic da acid arachidonic - an kira su ne wanda ba su da wata tabbatacce kuma suna da muhimmanci. Ana buƙatar su haifar da wasu hormones, don kula da microflora na intestinal lafiya da kuma sake dawo da sassan kwayoyin lalacewa.
Menene ya ƙunshi fats masu amfani ?
Babban tushen mahimman kayan acid shine kayan lambu mai yawa. A cikin masara, sunflower, waken soya da kuma auduga mai yalwace, an samu kashi 35 zuwa 65% na acid linoleic. Amma a cikin margarine da ƙwayoyin dabba (man shanu, cream, nama mai yalwa, kwai yolks) ba su da komai kuma suna da amfani mai amfani. A cikin salmon na musamman, akwai wasu daga cikinsu - kawai daga 5% zuwa 10%. A cikin kayan lambu mai irin su avocado man, da almond da man zaitun ya ƙunshi kadan malinolic acid. A cikin kwakwa da man fetur, kuma ba haka yake ba.
Idan ka ci mai yawa sukari, to, zubar da ciki a cikin jiki zai zama mai yalwa, wadda aka gina ta mai fatty, baya iya samar da mahadi. A nan shi abokinmu ne - mafi yawan ƙwayoyi, wanda muke jin tsoro da kuma abin da ke da sauƙi kuma da sauri ya tara.Babu yiwuwa a samu irin wadannan albarkatun mai irin wannan mai. Sugar sauƙin juya cikin mai, amma mai zai iya komawa cikin sukari.
Linoleic acid yakan taimakawa wajen rigakafi har ma a maganin eczema, idan ya samo saboda rashin rashin bitamin a cikin ƙungiyar B.Yawancin aikinsa a wannan yanayin shine mai sauki: linoleic acid yana inganta ci gaban kwayoyin amfani a cikin hanji wanda ya samar da wannan bitamin.
Rashin mai shi ne dalilin kammalawa
Wannan yana iya zama baƙon abu, amma rashin ci a cikin abincin yau da kullum yana da tasiri don samun karfin. Na farko, nauyin kisa zai iya bayyana saboda jinkirin cikin ruwa cikin jiki (ƙwayoyin da ke amfani da su ba su bari ruwa ya damu ba). A wannan yanayin, cin abinci mai kyau tare da amfani da fatsan kayan lambu zai taimaka wajen dakatar da karin fam.
Abu na biyu, idan babu muhimman magunguna, sugar wanda ya shiga cikin jiki yafi sauri ya canza cikin ƙananan ƙwayoyin cuta, wanda ba a cire shi ba. Rage matakin sukari a cikin abun da ke ciki yana haifar da cike da "ciyawa" tare da rashin karɓar nauyin da ya dace.
Abu na uku, tun da yake ƙwayoyi ne masu wadatar da yunwa mafi kyau, kin amincewa da yaduwan da ke dauke da su yana haifar da amfani da samfurori masu haɗarin calorie masu yawan gaske. Ƙananan adadin kuzari suna karuwa.
Bugu da ƙari, ƙwayoyi suna da mahimmanci don taimakawa wajen samar da bile da kuma enzyme wanda ya rushe zhirlipase. Idan ba shi da isasshen jiki a cikin jiki, sai a sake sakin bile. Ana adana shi a cikin ɓangaren gallbladder, wanda ke taimakawa wajen samar da dutsen. Idan rage cin abinci na dogon lokaci bai isa ba, sai mai raguwa ya raunana, kuma aikinsa yana da muhimmanci (wani lokacin banza) ya rushe.
Hadin hulda da fats da bitamin
Idan babu yawan adadin ƙwayoyi da ƙwayoyin jiki a cikin jiki, inganta cin abinci mai gina jiki mai mahimmanci zai iya zama mummunan rauni. Su ne bitamin A, D, E, da K - ba su da digested ba tare da fats ba, suna ci gaba da rashi. Man shuke-shuken ba a tsare shi ba shine bitamin E. A wasu dabbobin dabba - a cikin cream, man shanu, kwai yolks - yana dauke da bitamin A, mun zuba mai - hadadden bitamin A da D. A cikin dabba dabba, har ila yau yana dauke da cheeses na cholesterol. Daga shi an kafa shi cikin jikin bitamin D.
Kwayoyin jiki daga kwai yolks, kwakwalwa da hanta su ne tushe mai amfani da lecithin, wani "dangi" na fats. Hakanan, lecithin shine tushen asalin bivitamins na rukunin B (choline da inositol). Lecithin ba tsaftace ne a cikin mai tsabtace mai. Vitamin E, wanda shine wani ɓangare na man fetur maras tabbas, yana kare shi daga rancidity, kasancewar antioxidant mai karfi. Vitamin E kuma yana kare bitamin A, D da K daga oxygen oxyidation. A lokaci guda, sai da sauri ya rushe. A cikin daskararre da tsabtace mai, bitamin E ba a kunshe ba (duk da talla).
Don ajiye lafiyarka har shekaru masu yawa, ya kamata ka guje wa yin amfani da fatattun fats. Wadannan sune samfurori irin su margarine, cizon gyaran gyaran nama, cokali mai yalwa, mai yalwar abinci. Har ila yau, wajibi ne don ƙayyade amfani da ƙwayoyin dabbobi mai mahimmanci, musamman naman sa da kitsen rago. Wajibi ne don kauce wa abincin da ya ƙunshi man alade da man fetur. Kowace rana kana buƙatar amfani da akalla kashi daya daga cikin man fetur mai tsabta marasa tsarki. Kuma jikinka zaiyi aiki mai kyau, kamar tsararraki na Swiss.