Table na abubuwan ciki
Sakamakon lafiyar kitse mai cike da kitse abu ne da ke da cece-kuce.
A da, an yi imani da cewa kitse mai kitse ne babban abin da ke haddasa cututtukan zuciya. A yau, masana kimiyya ba su da cikakkiyar gamsuwa.
Abu ɗaya a bayyane yake: cikakken kitse ba abinci ɗaya ba ne. Ƙungiya ce ta fatty acid daban-daban tare da tasiri daban-daban akan lafiya da metabolism.
Wannan labarin yana ɗaukar zurfin duban 10 mafi yawan fatty acids, gami da tasirin lafiyar su da tushen abinci.
Menene cikakken kitse?
Cikakkun kitse da marasa kitso su ne manyan nau'ikan kitse guda biyu.
Waɗannan ƙungiyoyin sun bambanta kaɗan a tsarin sinadarai da kaddarorinsu. Misali, kitson kitse gabaɗaya yana da ƙarfi a cikin ɗaki, yayin da kitsen da ba shi da tushe ruwa ne.
Babban tushen abinci mai cike da kitse shine nama mai kitse, man alade, tallow, cuku, kirim, man kwakwa, man dabino da man koko.
Duk fats ɗin sun ƙunshi kwayoyin halitta da ake kira fatty acids, waɗanda su ne sarƙoƙi na atom ɗin carbon. An bambanta nau'ikan nau'ikan fatty acid daban-daban ta tsawon sarƙoƙin carbon ɗin su.
Anan ne mafi yawan kitse mai kitse a cikin abincin ɗan adam:
- Stearic acid: 18 carbon atom tsayi
- Palmitic acid: 16 carbon atom tsayi
- Myristic acid: 14 carbon atom tsayi
- Lauric acid: 12 carbon atom tsayi
- Capric acid: 10 carbon atom tsayi
- Caprylic acid: 8 carbon atom tsayi
- Caproic acid: 6 carbon atom tsayi
Yana da wuya a sami cikakken fatty acids banda waɗannan a cikin abincin.
Cikakkun acid fatty acid waɗanda ke da ƙasa da ƙwayoyin carbon guda shida ana kiran su tare.
Ana samar da waɗannan ne lokacin da ƙwayoyin hanji suka yi ƙura. An ƙirƙira su a cikin hanjin ku daga fiber ɗin da kuke ci kuma ana iya samun su cikin adadi mai yawa a cikin wasu kayan abinci da aka haɗe.
SOMMAIRE Cikakkun acid fatty suna ɗaya daga cikin manyan nau'ikan kitse guda biyu. Fatty acid na abinci gama gari sun haɗa da stearic acid, palmitic acid, myristic acid, da lauric acid.
Ta yaya cikakken kitse ke shafar lafiya?
Yawancin masana kimiyya yanzu sun yarda cewa cikakken kitse ba su da lafiya kamar yadda aka yi imani da su a baya.
Shaidu sun nuna cewa ba sa haifar da cututtukan zuciya, ko da yake ana tafka muhawara da nazari kan ainihin rawar da suke takawa (, ).
Duk da haka, maye gurbin kitse masu kitse marasa kitse, kamar , na iya rage haɗarin kamuwa da ciwon zuciya (, ).
Wannan ba yana nufin cikakken kitse ba shi da lafiya. Wannan yana nuna kawai cewa wasu kitse marasa ƙarfi suna ba da gudummawa ga lafiyar ku.
Saboda wannan dalili, cin ƙarancin kitsen da ba shi da ƙima ba abu ne mai kyau ba. Don rage haɗarin kamuwa da cututtukan zuciya, tabbatar da cewa kitsen da ba a cika ba ya zama madaidaicin kaso na yawan kitsen da kuke ci.
Idan aka kwatanta, maye gurbin kitse mai kitse tare da carbohydrates ba shi da fa'idar kiwon lafiya. Har ma yana canza bayanan lipid na jinin ku, wanda shine ma'auni na matakan lipids a cikin jinin ku, kamar triglycerides ().
Ko da yake a fili yake cewa wasu kitse masu kitse na iya ƙara matakan LDL cholesterol (mummunan cholesterol), haɗin tsakanin matakan cholesterol da cututtukan zuciya ya fi rikitarwa.
Misali, cikakken kitse yana ƙara matakan manyan ƙwayoyin cholesterol na LDL, waɗanda ba su da alaƙa mai ƙarfi da cututtukan zuciya kamar ƙarami, barbashi masu yawa (,).
SOMMAIRE Cikakkun kitse ba su da illa kamar yadda aka yi imani da su a baya. Shaidu masu girma suna nuna cewa babu wata alaƙa mai ƙarfi tsakanin cikakken mai da cututtukan zuciya.
1. Stearic acid
Stearic acid shine na biyu mafi yawan kitse da aka fi kowa a cikin abincin Amurka ().
Idan aka kwatanta da carbohydrates ko sauran kitse masu kitse, stearic acid yana rage LDL (mara kyau) cholesterol dan kadan ko yana da tasirin tsaka tsaki. Don haka, yana iya zama lafiya fiye da sauran kitse masu yawa (, , ).
Bincike ya nuna cewa jikinka yana jujjuya stearic acid zuwa oleic acid, mai lafiyayyen kitse mara nauyi. Koyaya, bisa ga wasu ƙididdiga, ƙimar juzu'i shine kawai 14% kuma maiyuwa ba shi da mahimmanci ga lafiya (, ).
Babban tushen abincin stearic acid shine kitsen dabba. Matakan stearic acid gabaɗaya suna da ƙarancin kitsen kayan lambu, ban da man koko da man dabino.
Stearic acid ana ɗaukarsa lafiyayyen kitse kuma baya bayyana yana ƙara haɗarin cututtukan zuciya.
An gano wannan gaskiya ne ko da a cikin binciken kwanaki 40 a cikin mutanen da abincin stearic acid ya kai 11% na jimlar caloric ci ().
SOMMAIRE Stearic acid shine na biyu mafi yawan kitse da ake samu a cikin abincin Amurkawa. Ya bayyana yana da tasirin tsaka tsaki akan bayanin martabar lipid na jinin ku.
2. Palmitic acid
Palmitic acid shine mafi yawan kitsen da ake samu a tsirrai da dabbobi.
Wannan acid na iya lissafin fiye da rabin jimillar kitsen da ake ci a Amurka ().
Mafi arziƙin tushen abinci shine , amma palmitic acid kuma yana samar da kusan kashi ɗaya bisa huɗu na mai a cikin jan nama da kayan kiwo.
Idan aka kwatanta da carbohydrates da kitse marasa ƙarfi, palmitic acid yana ƙara yawan ƙwayar cholesterol da LDL (mara kyau) matakan cholesterol ba tare da shafar HDL (mai kyau) cholesterol (, , ).
Babban matakan LDL cholesterol sanannen abu ne mai haɗari ga cututtukan zuciya.
Koyaya, ba duka LDL cholesterol iri ɗaya bane. Ƙarin ingantattun alamomin cututtukan zuciya sune kasancewar manyan lambobi na barbashi na LDL da ƙanana, ƙananan ƙwayoyin LDL masu yawa (, ,).
Ko da yake palmitic acid yana ƙaruwa da jimlar LDL cholesterol, wannan yana faruwa da farko saboda haɓakar manyan ƙwayoyin LDL. Yawancin masu bincike suna la'akari da manyan matakan manyan ƙwayoyin LDL don zama ƙasa da damuwa, kodayake wasu sun ƙi yarda (, ,).
Lokacin amfani da linoleic acid, nau'in kitse mara nauyi, a lokaci guda, yana iya daidaita wasu tasirin palmitic akan cholesterol ().
Palmitic acid kuma na iya shafar sauran bangarorin metabolism na ku. Nazarin a cikin mice da mutane sun nuna cewa cin abinci mai yawan palmitic acid na iya cutar da yanayi kuma ya rage yawan motsa jiki (, ).
Nazarin ɗan adam da yawa sun nuna cewa yawan cin palmitic acid yana rage yawan adadin kuzari da kuke ƙonewa, idan aka kwatanta da cin abinci mara nauyi, kamar oleic acid (, ,).
Wadannan bangarorin na palmitic acid suna bukatar a kara yin nazari kafin a iya yanke hukunci karara.
SOMMAIRE Palmitic acid shine mafi yawan kitse mai kitse, wanda ke lissafin sama da rabin duk kitsen da ake cinyewa a Amurka. Yana ƙara LDL cholesterol (mummunan cholesterol) ba tare da shafar HDL (mai kyau) cholesterol ba.
3. Myristic acid
Myristic acid yana haifar da karuwa mai yawa a cikin jimlar cholesterol da LDL (mara kyau) cholesterol idan aka kwatanta da palmitic acid ko carbohydrates. Duk da haka, baya bayyana yana shafar matakan cholesterol na HDL (mai kyau) (,).
Wadannan tasirin sun fi karfi fiye da na palmitic acid. Duk da haka, kamar palmitic acid, myristic acid ya bayyana yana ƙara yawan matakan ku na manyan ƙwayoyin LDL, waɗanda masana kimiyya da yawa suka ɗauka ba su da damuwa ().
Myristic acid fatty acid ne wanda ba kasafai ake samun shi ba, ba a samun shi da yawa a yawancin abinci. Duk da haka, wasu sun ƙunshi adadi mai kyau.
Ko da yake man kwakwa da man kernel suna ɗauke da sinadari mai yawa na myristic acid, suna kuma samar da wasu nau'ikan kitse, waɗanda zasu iya rage tasirin myristic acid akan sifofin lipid na jini.
SOMMAIRE Myristic acid cikakken fatty acid ne mai tsayin sarka. Yana ƙara LDL cholesterol fiye da sauran fatty acid.
4. Lauric acid
Tare da atom ɗin carbon guda 12, lauric acid shine mafi tsayi na matsakaicin sarkar fatty acid.
Yana ƙara jimlar cholesterol fiye da sauran fatty acids. Duk da haka, wannan karuwa ya fi yawa saboda karuwa a cikin HDL (mai kyau) cholesterol.
A wasu kalmomi, lauric acid yana rage yawan adadin cholesterol idan aka kwatanta da HDL cholesterol. Waɗannan canje-canjen suna da alaƙa da rage haɗarin ().
A gaskiya ma, lauric acid ya bayyana yana da tasiri mai amfani akan matakan HDL cholesterol fiye da kowane fatty acid ().
Lauric acid yana da kusan kashi 47% na man kwaya da kashi 42% na man kwakwa. A kwatankwacin, sauran mai ko kitse da ake amfani da su suna ba da adadi ne kawai.
SOMMAIRE Lauric acid shine mafi tsayi matsakaici-sarkar fatty acid. Ko da yake yana ƙara yawan ƙwayar cholesterol sosai, wannan ya fi girma saboda karuwa a cikin HDL cholesterol, wanda ke da amfani ga lafiyar ku.
5–7. Caproic, caprylic da capric acid
Caproic, caprylic da capric acid su ne matsakaicin sarkar fatty acid (MCFA).
An samo sunayensu daga Latin "capra," ma'ana "akuyar mata." Wani lokaci ana kiran su capra fatty acids, saboda yawansu a ciki.
An daidaita MCFAs daban-daban fiye da fatty acid mai tsayi. Ana ɗaukar su cikin sauƙi kuma ana jigilar su kai tsaye zuwa hanta, inda suke da sauri metabolized.
Shaidu sun nuna cewa MCFAs na iya samun fa'idodi masu zuwa:
- Weightloss. Yawancin karatu sun nuna cewa suna iya ƙara yawan adadin kuzari da kuke ƙonewa da haɓakawa, musamman idan aka kwatanta da fatty acids (, , , ,).
- Ƙara yawan ji na insulin. Wasu shaidun sun nuna cewa MCFAs suna haɓaka haɓakar insulin, idan aka kwatanta da fatty acids ().
- Sakamakon anticonvulsant. MCFAs, musamman capric acid, na iya samun tasirin antiepileptic, musamman idan an haɗa su da (, ,).
Saboda yuwuwar fa'idodin kiwon lafiyar su, ana siyar da MCFAs a cikin kari, wanda ake kira . Wadannan mai gabaɗaya sun ƙunshi galibi na capric acid da caprylic acid.
Capric acid shine mafi yawan wadannan. Ya ƙunshi kusan kashi 5% na man kernel da kashi 4% na man kwakwa. Ana samun ƙananan adadin a cikin kitsen dabbobi. In ba haka ba, yana da wuya a cikin abinci.
SOMMAIRE Capric, caprylic da caproic acid ne matsakaici-sarkar m acid tare da musamman kaddarorin. Suna iya haɓaka asarar nauyi, ƙara haɓakar insulin da rage haɗarin kamuwa da cuta.
8-10. Short-sarki fatty acids
Cikakkun acid fatty acid waɗanda ke ɗauke da ƙasa da ƙwayoyin carbon guda shida ana kiran su (SCFA).
Mafi mahimmancin SCFAs sune:
- Butyric acid: 4 carbon atom tsayi
- Propionic acid: 3 carbon atom tsayi
- Acetic acid: 2 carbon atom tsayi
SCFAs suna samuwa lokacin da kwayoyin cutar hanji masu amfani ke haifar da fiber a cikin hanjin ku.
Abin da suke ci yana da ɗan ƙaranci idan aka kwatanta da adadin SCFAs da aka samar a cikin hanjin ku. Ba su da yawa a cikin abinci kuma ana samun su a cikin ƙananan ƙima a cikin kitsen kiwo da wasu abinci mai ƙima.
SCFAs suna da alhakin yawancin fa'idodin kiwon lafiya da ke tattare da shan fiber. Misali, butyric acid shine muhimmin tushen abinci mai gina jiki ga sel masu rufin hanjin ku ().
Ana kiran nau'ikan fiber da ke haɓaka samuwar ɗan gajeren sarkar fatty acids. Sun hada da pectin, inulin da arabinoxylan (, ).
SOMMAIRE Mafi ƙanƙanta cikakken fatty acid ana kiransa short-chain fatty acid (SCFAs). Suna samuwa ne lokacin da ƙwayoyin cuta masu abokantaka suka haƙa fiber a cikin hanjin ku kuma suna da fa'idodin kiwon lafiya da yawa.
Kasan layin
Cikakkun fatty acid daban-daban suna da tasiri daban-daban akan lafiya.
Yawancin karatu sun kalli illolin lafiya gaba ɗaya, ba tare da bambance nau'ikan nau'ikan ba.
Shaidar ta ƙunshi binciken lura da ke bincika ƙungiyoyi. Yawancinsu suna danganta yawan amfani da kitse mai yawa zuwa ƙara haɗarin cututtukan zuciya, amma shaidar ba ta daidaita ba.
Ko da yake wasu nau'ikan kitse masu tsayi masu tsayi suna iya haɓaka LDL cholesterol (mummunan cholesterol), babu wata gamsasshiyar shaida cewa ɗayansu yana haifar da cututtukan zuciya. Ana buƙatar ƙarin bincike mai inganci.
Koyaya, yawancin ƙungiyoyin kiwon lafiya na hukuma suna ba mutane shawara da su iyakance cin kitsen da suke ci tare da maye gurbinsu da kitsen da ba su da yawa.
Ko da yake illar da kitse ke haifarwa har yanzu abu ne da ake ta cece-kuce a kai, amma mafi yawansu sun yarda cewa maye gurbin kitse da kitse maras kitse na da amfani ga lafiyar zuciya.