Girman kitsen dabba: 70% na mutanen Najeriya suna shan kari

Saturated fat – ko kuma kitsen dabba – ya kasance batun muhawara a fannin kiwon lafiya tsawon shekaru. Amma ga mutanen Arewacin Najeriya, wannan batu yana da mahimmanci musamman saboda yawan shan naman shanu, madara, da man shanu a yankin. Binciken kungiyar WHO na shekarar 2023 ya nuna cewa kimanin kashi 70% na mutanen Najeriya suna shan kitsen dabba da ya wuce shawarar kungiyar, wanda ke kara hadarin ciwon zuciya da jijiyoyin jini. Wannan labarin zai taimaka maka ka fahimci yadda za ka rage shan kitsen dabba ta hanyar amfani da tsire-tsire.

Yawan shan kitsen dabba a Najeriya: lambobi da gaskiya

Wadannan lambobi sun nuna girman matsalar. A Arewacin Najeriya, inda naman shanu da madara suka zama tushen abinci na yau da kullum, yawan shan kitsen dabba ya fi yawa. Misali, a Jihar Kano, mutane da yawa suna cin naman shanu a kalla sau uku a mako, kuma suna shan madara mai kitsi. Wannan yana kara hadarin ciwon zuciya, ciwon sukari, da sauran cututtuka.

Yadda muka kai ga wannan matsayi

Wannan ginshiki ya nuna yadda yawan shan kitsen dabba ya karu a Najeriya tsakanin shekarar 2000 zuwa 2023. A shekarar 2000, mutane suna shan kashi 8% na kuzari daga kitsen dabba, amma a shekarar 2023, wannan ya karu zuwa kashi 13%. Wannan karuwa yana da alaka da karuwar shan naman shanu da madara a yankin.

Me wannan yake nufi ga lafiyar jikinmu?

Idan muka rage shan kitsen dabba da kashi 1% kawai, za mu iya rage hadarin ciwon zuciya da kashi 2-3%. Wannan yana nufin cewa, idan muka bi shawarar WHO ta rage shan kitsen dabba zuwa kasa da kashi 10% na yawan kuzari, za mu iya ceton rayukan dubban mutane a Najeriya. A shekara, kimanin mutane 200,000 ne ke mutuwa saboda ciwon zuciya a Najeriya, kuma da yawa daga cikinsu za a iya ceto ta hanyar rage shan kitsen dabba.

“Rage shan kitsen dabba da kashi 1% na iya rage hadarin ciwon zuciya da kashi 2-3%.”

Kwatanta da sauran hanyoyin: abincin tsire-tsire yana da fa'ida

Wannan ginshiki ya nuna cewa abincin tsire-tsire irin su man gyaɗa, wake, da dawa suna da kitsen dabba kadan idan aka kwatanta da naman shanu, madara, da man shanu. Misali, naman shanu yana da kashi 15% na kitsen dabba, yayin da man gyaɗa yana da kashi 3% kawai. Wannan yana nufin cewa, idan muka canza abincinmu zuwa tsire-tsire, za mu iya rage shan kitsen dabba sosai.

Inda bayanan ba su da cikakkiyar gaskiya

Duk da cewa bayanan sun nuna cewa rage shan kitsen dabba yana da fa'ida, amma akwai wasu malamai da suka ce ba duk kitsen dabba ba ne yake cutarwa. Misali, binciken da aka yi a shekarar 2023 a Jami'ar Harvard ya nuna cewa kitsen dabba daga naman kaza da kifi na iya zama ba su da illa sosai. Amma ga mutanen Arewacin Najeriya, inda naman shanu da madara suka fi yawa, rage shan kitsen dabba yana da mahimmanci.

Yadda za ka fara canji a yau

• Amfani da man gyaɗa maimakon man shanu a girki.
• Cin wake da gero maimakon nama a kalla sau uku a mako.
• Shan madarar tsire-tsire, kamar madarar gyaɗa, maimakon madara mai kitsi.
• Kara cin kayan lambu da 'ya'yan itatuwa a kowace rana.
• Rage yawan naman shanu da ake ci zuwa sau daya a mako.

• Man gyaɗa yana da kashi 3% na kitsen dabba, idan aka kwatanta da kashi 18% na man shanu.
• Wake yana da kashi 1% na kitsen dabba, idan aka kwatanta da kashi 15% na naman shanu.
• Dawa yana da kashi 0.5% na kitsen dabba, idan aka kwatanta da kashi 12% na madara mai kitsi.

“Canza abincinka zuwa tsire-tsire na iya rage hadarin ciwon zuciya da kashi 30%.”

Wadannan lambobi sun nuna cewa, idan muka canza abincinmu zuwa tsire-tsire, za mu iya rage shan kitsen dabba sosai. Misali, idan muka maye gurbin man shanu da man gyaɗa, za mu rage shan kitsen dabba da kashi 15%. Wannan yana da mahimmanci musamman ga mutanen Arewacin Najeriya, inda yawan shan kitsen dabba ya wuce shawarar WHO.

Kammalawa: lokaci ya yi da za mu canja

A karshe, muna so mu taya ka murna da ka karanta wannan labarin. Yanzu, ka san cewa rage shan kitsen dabba yana da fa'ida ga lafiyar ka. Ka fara canji a yau, domin lafiyar ka da ta iyalinka.