Contents
Duk da yake bin cin ganyayyaki yana rage haɗarin cututtuka da yawa na yau da kullun, yana da mahimmanci don rayuwa mai inganci fiye da yanke kayan dabbobi kawai. Masu cin ganyayyaki da masu cin ganyayyaki na iya samun nau'in abinci mara kyau da halaye na salon rayuwa kamar na omnivores: alal misali, fifita abinci mai araha, shahararru, da sauƙin shirya abinci da yin watsi da 'ya'yan itace da kayan marmari don neman daɗin ɗanɗano mai ɗanɗano mara nauyi wanda jarabarsa ke da wuyar tsayayya.
Abincin ganyayyaki shine tushe mai ƙarfi wanda zai gina ingantaccen salon rayuwa akansa. Domin karfafa wannan ginshiki, bari in baku shawarwari guda 10 da za su karfafa azamarku ta kiyaye hankali da jajircewa.
1. Ciwon sodium
Matsakaicin balagagge mai cin ganyayyaki na Amurka yana cinye sodium sau 4-6 fiye da larura, amma ɗan ƙasa da Amurkawa masu cin ganyayyaki. Kaso na zaki na sodium ya fito ne daga abinci da aka sarrafa: “abincin dare na talabijin” (nama ko kifi tare da kwanon gefe da aka nannade cikin foil na aluminum ko filastik) da nama, da abinci mai ɗanɗano mai ɗanɗano irin su pretzels, miyan jakunkuna, gyada mai gishiri, da shirya. abinci. Yana da wuya a iya faɗi daidai adadin sodium a cikin abincin abincin dare, amma zamu iya cewa adadin ya fi girma. Ba lallai ba ne a faɗi, yana ƙara yawan abincin ku na sodium.
Menene haɗarin shan sodium da yawa?
Abincin da ke cike da gishiri shine babban dalilin cututtukan zuciya da bugun jini. Bugu da ƙari, karuwa a cikin sodium a cikin abincin yana haifar da asarar calcium - wannan gaskiyar na iya zama mai ban sha'awa na musamman ga masu cin ganyayyaki waɗanda abincin su ba su da ƙarancin calcium. Mu yi lissafin. Idan kuna cinye ƙasa da 1500 MG na sodium kowace rana (ko fiye da 400 MG kowace abinci, barin ɗakin abinci), kuna yin wayo sosai.
2. Sugar
"Nawa ne kukis ɗin vegan da ake nunawa a taga?" Kafin yin wannan tambayar, tuna cewa babu buƙatar ƙarin sukari! Kuma idan maganganun game da sodium sun kasance gaskiya ga sukari, masu cin ganyayyaki suna cinye adadin sukari iri ɗaya kamar matsakaicin Amurkawa-kimanin fam 100 a shekara. Yawancin wannan sukari yana fitowa ne daga babban fructose masara syrup, wanda aka fi samu a cikin sodas da juices.
Sakamakon kiwon lafiya na yawan sukari ba shakka ba "mai dadi" bane. Kiba na iya haifar da ciwon sukari, ciwon daji da cututtukan zuciya. Bugu da kari, da kyar kowa yana sha'awar ciyar da karin lokaci a kujerar likitan hakora, yana fada da ramuka. Kuma abinci mai yawan sukari sau da yawa yakan tarwatsa waɗancan 'ya'yan itatuwa da kayan marmari waɗanda mahaifiyarku koyaushe ke gaya muku fa'idodin. Mafi kyawun zaɓi shine cinye ɗan sukari kaɗan gwargwadon yiwuwa.
3. Cikakken hatsi
Wata matsala tare da kukis na vegan a cikin taga shine farin gari. Farin gari shine samfurin da ya rage bayan an sarrafa alkama kuma an cire bran da germs, tushen mafi yawan fiber, antioxidants, bitamin da ma'adanai a cikin hatsi gaba ɗaya.
Don haka, waɗannan kayayyakin da aka yi daga farar shinkafa da farar gari (taliya, burodi, da sauransu) kwaikwayi ne na irin waɗannan “masu samar da makamashi” a matsayin dukan hatsi. Yi ƙoƙarin zaɓar abincin da aka yi daga dukan hatsi. A gidajen cin abinci na Asiya da kuka fi so, nemi shinkafa launin ruwan kasa; Ku ci karin gurasar hatsi da taliya, da sha'ir, quinoa, amaranth, buckwheat, speled, da kamut. Ka kiyaye hatsi a cikin abincinka gaba ɗaya; launin ruwan kasa yana da ban mamaki.
4. Kitse mai kyau da mara kyau
Yayin da yawancin masu cin ganyayyaki suke alfahari da ƙarancin abincin da suke ci, abincinsu na iya ƙunsar cikakken kitse mai yawa, daga kiwo da ƙwai, dabino da mai kwakwa, da mai trans fats, daga man kayan lambu da ke da sinadarin hydrogenated. Ana kuma samun kitsen mai a cikin kayan da aka gasa, margarine da soyayyen abinci. Cikakkun kitse da kitse masu yawa suna ƙara haɗarin cututtukan zuciya. Mafi koshin lafiya shine man zaitun, man canola, da mai daga dukan avocado, goro, da iri.
Masu cin ganyayyaki suma su san fatun omega-3 (wanda ake yawan samu a cikin kifi). An danganta kitsen Omega-3 da rage haɗarin cututtukan zuciya.
Tushen vegan na wannan abu sun haɗa da ƙasa flaxseed, tsaba hemp, flaxseed oil, da walnuts. Maimakon samosas na Indiya da aka soya mai ko kayan lambun Sinawa mai cike da mai, a yi odar burodin alkama na Indiya gabaɗaya da ganyayen Sinawa masu tururi tare da miya daban. Kukis masu cin ganyayyaki ma sun cancanci dubawa.
5. Sarrafa cin duk abincin da aka sarrafa
Abincin da aka sarrafa yana da yawa a cikin sodium, sukari da mai da ƙananan hatsi. Yawancin masu cin ganyayyaki suna jin daɗin maye gurbin waken soya don naman gama gari kamar sara, kaza, da naman alade. Kamar yawancin abincin da aka sarrafa, waɗannan abincin ba su ƙunshi adadin sinadarai masu gina jiki kamar abinci gabaɗayan da ba a sarrafa su ba kuma bai kamata su zama tushen abinci ba. Yi ƙoƙarin cin ƙarancin kayan waken soya kamar tempeh, tofu, miso, shoyu, tamari, da madarar waken soya.
6. Cin Wadataccen Adadin TZLO
Mafi ƙarfi "kayan aikin" a cikin kayan lambu "arsenal" na iya zama kayan lambu masu duhu kore. – da iko da cewa sun cancanci gajarta kansu: TZLO. Wannan rukunin ya haɗa da alayyafo, kabeji, brauncol, ganyen mustard, ganyen turnip, ganyen gwoza, da broccoli.
Yawancin kayan lambu masu duhu kore suna da wadatar antioxidants, ma'adanai, da fiber, kuma suna da ƙarancin adadin kuzari, sukari, sodium, da mai. Bayan haka, suna da arha. Adadin TGLO da masu cin ganyayyaki ke cinyewa ya ƙaru kaɗan fiye da adadin TGLO da waɗanda ba masu cin ganyayyaki ba suke cinyewa - muna magana ne game da (kimanin) 1/4 kofin kowace rana. Wannan adadin bai isa ba, ba tare da la'akari da abin da wasu abinci ke ciki ba a cikin abincin. Ta wannan hanyar, Masu cin ganyayyaki suna buƙatar kulawa ta musamman don ƙara yawan shan TZLOs.
7. Kyawawan Tushen Ma'adanai Kamar Calcium, Iron, Iodine da Zinc
Ma'adanai irin su calcium, iron, iodine da zinc suna taka muhimmiyar rawa a jikinmu. Suna taimakawa wajen gina kasusuwa masu ƙarfi, hana anemia, haɓaka aikin thyroid, tallafawa tsarin rigakafi, da haɓaka girma da ci gaba. Ma'adanai suna cikin abinci da yawa. Kale, brauncol, tofu tare da calcium sulfate, madara soya da ruwan 'ya'yan itace masu ƙarfi, da waken soya sune tushen calcium mai kyau. Wake, ganye, da dukan hatsi sune mafi kyawun tushen ƙarfe ga masu cin ganyayyaki.
Abinci irin su lemu, tumatur, da cantaloupe suna da wadataccen bitamin C: idan aka sha da abinci mai ɗauke da baƙin ƙarfe, ƙarfin jiki na shan ƙarfe yana inganta. Kayayyaki irin su shayi, wasu kayan yaji, kofi, da kayan kiwo suna hana jiki shan ƙarfe. Ana iya buƙatar kari na ƙarfe, musamman ga mata a lokacin daukar ciki da kuma kafin haila.
Abincin ganyayyaki masu ɗauke da adadi mai yawa na aidin an iyakance ga ciwan teku da gishiri mai iodized: Gishirin teku da gishiri a cikin abincin da aka sarrafa yawanci suna ɗauke da ƙarancin aidin. Mutanen da ke iyakance adadin gishiri a cikin abincin su ya kamata su sha a cikin isasshen adadin iodine, wanda zai iya fitowa daga ko dai abincin abinci ko ciyawa.
Kyakkyawan tushen zinc shine busasshen wake, oatmeal, ƙwayar alkama, goro, da kayan waken soya. Waken Adzuki (azuki) da tsaba na kabewa suna ba jiki mafi girman adadin wannan sinadari mai mahimmanci. Masu cin ganyayyaki ya kamata su yi niyya don cinye zinc fiye da RDA (Shawarar Shawarar Shawarar don takamaiman Gina Jiki (Bioactive Substance)) don rama ƙarancin cin zinc daga abinci waɗanda galibi ana haɗa su a cikin abincin vegan.
8. Vitamin D
Vitamin D yana taka muhimmiyar rawa wajen samuwar kashi, rigakafin ciwon daji, da kuma shanye sinadarin calcium, musamman idan yawan sinadarin calcium ya ragu. A cikin mutanen Caucasians, ana iya haɗa isasshen adadin bitamin D ta hanyar fallasa hannaye da fuska ga hasken rana na mintuna 15 kowace rana. Tsofaffi, masu launin fata, da mutanen da fatar jikinsu ba ta yin mu'amala da hasken rana akai-akai suna buƙatar wasu hanyoyin samun bitamin D, kamar abinci mai ƙarfi da wannan bitamin da abubuwan abinci da ke ɗauke da shi. Ba tare da samun isasshen bitamin D ba, muna fuskantar haɗarin "deboning" kanmu!
9. Vitamin B12
Vitamin B12 wani muhimmin sinadari ne wanda jikin dan adam ke bukata kawai a cikin adadi kadan.; duk da haka, idan ya ɓace daga abincin ku, matsaloli masu tsanani na iya tasowa. Wannan bitamin yana da mahimmanci musamman ga jarirai, yara, da mata masu juna biyu ko masu shayarwa.
Ba a samun bitamin B12 ta dabi'a a cikin abincin shuka, don haka ya kamata masu cin ganyayyaki su yi ƙoƙari sau biyu don haɗa shi a cikin abincinsu. Madogaran tushen bitamin B12 waɗanda ba na dabba ba sun haɗa da Red Star Support Vegetarian Mix Haɗa abinci mai gina jiki, hatsi mai ƙarfi-B12 da madarar soya, da abubuwan abinci masu ɗauke da wannan bitamin.
10. Motsa jiki
Kodayake motsa jiki yana da alaƙa a fili tare da rage haɗarin cututtuka daban-daban da inganta lafiyar jiki, masu cin ganyayyaki suna jin game da motsa jiki kamar yadda ba masu cin ganyayyaki ba. Shirin motsa jiki muhimmin bangare ne na salon rayuwa mai kyau. Motsa jiki yana da alaƙa kai tsaye da yawan kashi, wanda ke da mahimmanci idan aka yi la'akari da matsakaicin yawan shan calcium na masu cin ganyayyaki.
Ana buƙatar motsa jiki iri uku don cimma lafiyar jiki gaba ɗaya.: ɗaga nauyi (ƙara yawan ƙasusuwa da ƙwayar tsoka), motsa jiki na zuciya (ƙarfafa zuciya da rage hawan jini), da kuma motsa jiki / sassauci (yana inganta daidaituwa, yana rage hadarin faduwa).
Yana yiwuwa a haɓaka yanayin haɓakar lafiya na cin ganyayyaki ta hanyar yin canje-canje masu dacewa gare shi. Watakila hanya mafi kyau don bin ingantaccen abinci mai cin ganyayyaki shine KA ZAMA mai cin ganyayyaki mai lafiya wanda ya gane kuma ya rungumi kyawawan halaye waɗanda suka cancanci ƙarin kulawa ko haɓakawa. Lokacin da ya dace, ga likitancin abinci ko mai ba da shawara mai rijista.