Mutane suna jujjuyawa zuwa tsarin “tushen tsiro” saboda dalilai da yawa-don rage nauyi, jin ƙarin kuzari, rage haɗarin cututtukan zuciya, rage adadin magunguna da suke buƙata… Don ƙara ƙarfafa maka gwiwa, a nan akwai ƙarin fa'idojin cin abinci na tushen shuka. Kuma idan kun yanke shawarar cin ƙarancin dabbobi, to zazzage aikace -aikacen hannu na tare da girke -girke na kayan ganye - mai daɗi da sauƙi, don taimakawa kanku.
- Rage kumburi a jiki
Idan kuka ci nama, cuku, da abinci masu sarrafa sosai, ƙila kumburin jikin ku zai iya ƙaruwa. Kumburi na ɗan gajeren lokaci (alal misali, bayan rauni) al'ada ce kuma ta zama dole, amma kumburin da ke ɗaukar watanni ko shekaru ba al'ada bane. Kumburi na yau da kullun yana da alaƙa da haɓaka atherosclerosis, bugun zuciya, bugun jini, ciwon sukari, cututtukan autoimmune, da sauransu. Misali, akwai shaidar cewa jan nama yana ƙara kumburi kuma yana iya haifar da cutar kansa. Kuna iya karanta game da haɗarin kumburi na yau da kullun da waɗanne abinci ke haifar da shi anan.
Abincin da ake amfani da shi na tsire-tsire yana da tasirin maganin kumburi na halitta saboda yana da wadata a cikin fiber, antioxidants, da sauran phytonutrients. Duk da haka, yana ƙunshe da ƙananan abubuwan da ke haifar da kumburi kamar cikakken kitse da endotoxins ( gubobi da ake fitarwa daga ƙwayoyin cuta kuma ana samun su a cikin kayan dabbobi). Nazarin ya nuna cewa sunadaran C-reactive (CRP), mai nuna kumburi a cikin jiki, yana raguwa sosai a cikin mutanen da ke cin abinci na tushen shuka.
- Matakin cholesterol a cikin jini ya ragu sosai
Hawan cholesterol na jini shine babban mai ba da gudummawa ga cututtukan zuciya da bugun jini, manyan masu kashe mutane biyu a Yammacin duniya. Cikakkun kitse, da ake samu da farko a cikin nama, kaji, cuku da sauran kayayyakin dabbobi, na ɗaya daga cikin manyan abubuwan da ke haifar da hawan jini. Nazarin ya tabbatar da cewa lokacin canzawa zuwa abinci na tushen shuka, matakan cholesterol na jini sun ragu da kashi 35%. A yawancin lokuta, wannan raguwa yana kama da sakamakon maganin miyagun ƙwayoyi - amma ba tare da yawancin abubuwan da ke tattare da su ba!
- Na goyon bayan lafiya hanji Flora
Tiriliyoyin ƙwayoyin cuta suna rayuwa a cikin jikin mu, wanda ake kira microbiome (microbiota ko flora na jiki). Da yawa masana kimiyya suna gane cewa waɗannan ƙwayoyin cuta suna da mahimmanci ga lafiyar mu gaba ɗaya: ba wai kawai suna taimaka mana narkar da abinci bane, amma kuma suna samar da abubuwan gina jiki masu mahimmanci, horar da tsarin garkuwar jiki, kunna kwayoyin halitta da kashewa, kiyaye ƙoshin lafiya, da taimakawa kare mu daga cutar daji. Bincike ya kuma nuna cewa suna taka rawa wajen rigakafin kiba, ciwon sukari, atherosclerosis, cututtukan autoimmune, cututtukan hanji, da cututtukan hanta.
Tsire-tsire suna taimakawa wajen gina microbiome mai lafiya: fiber a cikin tsire-tsire yana ƙarfafa haɓakar ƙwayoyin cuta "abokai". Amma abincin da ba shi da wadata a cikin fiber (misali, dangane da kayan kiwo, ƙwai, nama), na iya inganta ci gaban ƙwayoyin cuta. Bincike ya nuna cewa lokacin da ake amfani da choline ko carnitine (wanda ake samu a cikin nama, kaji, abincin teku, ƙwai, kayan kiwo), ƙwayoyin hanji suna samar da wani abu wanda hanta ke canzawa zuwa wani abu mai guba da ake kira trimethylamine oxide. Wannan abu yana haifar da haɓakar plaques na cholesterol a cikin tasoshin jini don haka yana ƙara haɗarin bugun zuciya da bugun jini.
- Akwai canje-canje masu kyau a cikin aikin kwayoyin halitta
Masana kimiyya sun gano abin mamaki: abubuwan muhalli da salon rayuwa na iya kunna kwayoyin halittar mu. Misali, antioxidants da sauran abubuwan gina jiki da muke samu daga abincin shuke -shuke gabaɗaya na iya canza yanayin magana don haɓaka ƙwayoyin mu don gyara DNA da ta lalace. Bugu da ƙari, abubuwan da ake amfani da su na tsirrai, tare da sauran canje-canjen salon rayuwa, suna tsawaita telomeres a ƙarshen chromosomes, waɗanda ke taimakawa ci gaba da daidaiton DNA. Wato sel da kyallen takarda, saboda kariya daga tsayin telomeres, shekaru a hankali.
- Hadarin kamuwa da ciwon suga ya ragu sosai II type
Akwai karatuttuka da yawa da ke nuna cewa furotin dabbobi, musamman daga ja da nama da aka sarrafa, yana ƙara haɗarin kamuwa da nau'in ciwon sukari na II. Misali, bincike Ma'aikatan Kiwan lafiya Suna Bincike ‑ up Study da kuma Nazarin Lafiya na Nurses ya nuna cewa yawan cin jan nama da fiye da rabin hidimtawa a kowace rana yana da alaƙa da ƙarancin kasadar kashi 48% na ciwon sukari sama da shekaru 4.
Yaya alaƙa da nau'in ciwon sukari na II da cin nama? Akwai hanyoyi da yawa: kitsen dabbobi, baƙin ƙarfe na dabba, da sinadarin nitrate a cikin nama suna lalata ƙwayoyin pancreatic, suna haɓaka kumburi, suna haifar da kiba, da tsoma baki tare da samar da insulin.
Hakanan zaku rage haɗarin kamuwa da ciwon Suga na II ta hanyar yanke abincin dabbobi da sauya zuwa abincin da ya dogara da duka, kayan abinci mai tsire-tsire. Cikakken hatsi suna da tasiri musamman wajen kariya daga ciwon sukari na II. Ba ku kuskure ba: Carbs za ta kare ku daga ciwon sukari! Abincin da aka gina akan tsire-tsire na iya taimakawa rage alamun cututtukan ciwon sukari ko ma juya shi idan an riga an yi bincike.
- Kula da madaidaicin adadin da nau'in furotin a cikin abincin
Sabanin yadda ake yadawa, furotin mai yawa (kuma mai yiwuwa ne idan kun ci nama) ba zai bamu ƙarfi ko siriri ba, ƙasa da ƙoshin lafiya. Akasin haka, ana adana furotin mai yawa a matsayin mai (mai kiba, waɗanda suka kafirce - karanta karatun a nan) ko kuma sun zama marasa amfani, kuma furotin ne na dabba wanda shine babban abin da ke haifar da ƙiba, cututtukan zuciya, ciwon sukari, kumburi da cutar kansa.
Sunadaran da ake samu a cikin dukkan abincin shuke-shuke yana kare mu daga cututtuka da yawa na kullum. Kuma ba kwa buƙatar bin diddigin abincin ku na gina jiki ko amfani da abubuwan gina jiki yayin bin tsarin abinci na tsire-tsire: idan kuna cin abinci iri-iri, zaku sami isasshen furotin.
Wannan labarin ya dogara ne akan kayan da Michelle McMacken, Mataimakin Farfesa a Makarantar Medicine a Jami'ar New York ta shirya.