Cin ganyayyaki da matsananciyar sifarsa - cin ganyayyaki - na iya zama duka fa'ida da cutarwa ga jiki. Kamar yadda yake tare da komai, ana buƙatar hanyar hankali a nan. Shin yana da daraja a hau kan wannan tafarki kuma waɗanne matsaloli ne ke jiran mu? Ra'ayin masana daga Harvard zai taimake ka ka yanke shawara da kuma samun matsakaicin fa'ida daga irin wannan tsarin abinci mai gina jiki.
Cin ganyayyaki yana da magoya baya da masu adawa da yawa. Idan muka yanke shawarar canzawa zuwa shuka abinci da maye gurbin nama da kaji a cikin abincinmu tare da tofu da goro, muna buƙatar yin nazari a hankali duk ribobi da fursunoni na cin ganyayyaki, daidaita wannan tare da yanayinmu da ƙarfinmu, kuma ku tabbata kun tuntuɓi ƙwararrun masana. . Yana da mahimmanci a yi hakan ga mutanen da suka balaga.
Sauya kwatsam zuwa tsarin abinci daban-daban na iya kawo fa'idodin kiwon lafiya maimakon cutarwa. Yaya za a iya kawar da furotin dabba daga abincin don kada ku cutar da kanku? Masana kimiyya daga Jami'ar Harvard sun yi nazarin wannan batu kuma sun raba wasu bincike masu amfani.
Fa'idodin cin ganyayyaki
Akwai zaɓuɓɓuka da yawa don cin ganyayyaki. Uku daga cikinsu sun shahara musamman:
- Abincin pescatarian yana ba ku damar cin kifi da abincin teku,
- Abincin ovo-lacto-mai cin ganyayyaki ya haɗa da kayan kiwo da ƙwai,
- Abincin vegan a zahiri ya keɓance abincin teku, kiwo, ko sauran kayan dabba.
Duk zaɓuɓɓuka yawanci sun haɗa da abinci mai wadata a cikin 'ya'yan itatuwa, kayan lambu, legumes, hatsi gabaɗaya, goro, iri, da mai mai lafiya. Waɗannan samfuran ganye sun ƙunshi:
- babban adadin antioxidants waɗanda ke da kaddarorin anti-mai kumburi kuma na iya haɓaka lafiya,
- yawancin fiber, wanda ke taimakawa hana maƙarƙashiya, yana rage LDL - "mummunan cholesterol", yana sarrafa sukari na jini da nauyi,
- mai ƙarancin kitse idan aka kwatanta da abincin da ba na cin ganyayyaki ba.
An daɗe ana bincike kuma an rubuta fa'idodin irin waɗannan abincin: ƙarancin yuwuwar haɓaka cututtukan zuciya, ciwon sukari, kiba, ciwon daji, hawan jini.
Amma hoton bai fito fili ba. Misali, wani binciken da aka buga a watan Satumbar 2019 ya gano cewa tare da raguwar hauhawar cututtukan zuciya, masu cin ganyayyaki suna da hauhawar bugun jini (jini) idan aka kwatanta da masu cin nama: lokuta uku a cikin mutane 1000 sama da shekaru 10. Yawancin sauran nazarin ba su gano irin wannan hadarin ba.
An riga an yi gargadi
Tsammanin cewa abincin tsire-tsire sun fi lafiyayyen abinci na dabba, shin ya kamata mu bi abincin vegan? Tare da karuwar yawan samfuran vegan yanzu ana siyar da su a cikin shaguna kuma ana ba da su a wasu gidajen cin abinci, ya kamata mu yi la'akari da wannan batun sosai.
A zahiri ba a sani ba ko cin ganyayyaki yana ba da fa'idodi fiye da ƙarancin ƙarancin cin ganyayyaki. Katie McManus, darektan kula da abinci mai gina jiki a Asibitin Mata na Jami'ar Harvard ta ce "Zama kan cin ganyayyaki na dogon lokaci na iya zama ƙalubale."
Don haka, wani bincike na baya-bayan nan ya nuna cewa idan aka zo ga adadin antioxidants da omega-3 fatty acids a cikin jini, cin ganyayyakin vegan ya ɗan fi na pescatarian da ovo-lacto-vegetarian, har ma fiye da abincin nama. Koyaya, wannan bincike ɗaya ne kawai ya zuwa yanzu. Kuma kafin gabatar da sakamakonsa, akwai ƙwaƙƙwaran da za a yi la'akari: "Mafi yawan karatu ba sa raba cin ganyayyaki da cin ganyayyaki, don haka ba mu da isasshen bayanai don kwatanta su."
Akwai damuwa game da yarda cewa cin abinci mai cin ganyayyaki ya zo tare da haɗarin lafiya, musamman ga tsofaffi. Kamar yadda Cathy McManus ta yi nuni da cewa, idan mutum ya ki kayyakin dabbobi, za su iya rasa wasu sinadarai masu gina jiki, kamar:
- Alli. Yana da mahimmanci ga ayyuka da yawa, musamman lafiyar ƙasusuwa, hakora, zuciya, jijiyoyi, da jini.
- Amintaccen. Ana buƙatar gina tsoka, kashi da fata, musamman yayin da muke tsufa kuma muka rasa tsoka da ƙwayar kashi kuma warkar da raunuka ya zama mai wahala.
- Vitamin B12. Ya zo ne kawai daga samfuran dabbobi, yana da mahimmanci ga DNA ɗinmu, halittar jan jini, sabon haɓakar tantanin halitta, metabolism na glucose, da kiyaye tsarin juyayi.
Bugu da ƙari, lokacin biye da abinci mai mahimmanci, ƙarancin kalori na iya faruwa, kuma idan ba ku ba jikin ku isasshen man fetur ba, haɗarin yawan gajiya ko gajiya yana da yawa.
Me za a iya yi
"Lokacin da zabar abinci mai gina jiki, dole ne ku yi hankali kuma ku tabbatar kun sami isasshen adadin kuzari da abubuwan gina jiki," in ji McManus.
Anan ga yadda zaku iya kewaya ramuka masu yuwuwar cin ganyayyaki, ko kowane nau'in cin ganyayyaki.
Ka guji ƙarancin calcium. Masana sun ba da shawarar cin abinci na tsire-tsire masu arziki a cikin calcium: almonds, black leafy greens - kabeji, alayyafo, figs, tofu, lemu. Lemu mai matsakaicin girma ya ƙunshi kusan 50 MG na alli, yayin da kofin dafaffen kabeji yana da 268 MG. Ya kamata ku yi nufin samun 1000-1200 MG na calcium kowace rana.
Samun isasshen furotin. Don wannan, ya kamata ku zaɓi abinci mai gina jiki mai gina jiki: kayan waken soya - tofu, wake edamame, tempeh (samfurin waken soya fermented); legumes - wake, lentils; kwayoyi - walnuts, almonds, chia tsaba; Spirulina shine blue ko kore algae. Misali, kopin wake na gwangwani yana dauke da gram 20 na furotin, tsaba chia suna da kusan gram 15,1 na furotin a kowace gram 100 na samfurin, kuma tsaba sunflower suna da kusan gram 20,1 a kowace gram 100. Mutum yana buƙatar gram 0,77 na furotin kowace rana a kowace kilogiram na nauyin jiki.
Hana rashin bitamin B12. Don yin wannan, kuna buƙatar cin wani abu mai ɗauke da bitamin B12, kamar kayan kiwo masu ƙarfi na tsire-tsire, irin su almond ko madarar soya, ko hatsi mai ƙarfi. Kathy McManus ta ce yawancin masu cin abinci suna buƙatar ɗaukar ƙarin B12 a cikin nau'in kari na abinci lokacin cin abinci. Ta kuma ba da shawarar ziyartar likita da kuma bincikar adadin bitamin B12 a cikin jini akai-akai.
A ina zan fara?
Da farko, ya kamata ku tuntuɓi likitan ku, sannan ku nemi shawarar likitancin abinci wanda zai taimaka muku daidaita tsarin abincin da bukatunku da halayen ku.
Masana daga Makarantar Kiwon Lafiya ta Harvard sun ba da shawarar hada nau'ikan abinci na shuka don samun mafi yawan bitamin da abubuwan gina jiki. Alal misali, don shirya miya, salads da smoothies daga babban adadin sinadaran.
Yana da matukar muhimmanci a canza zuwa sabon abinci a hankali. "Don farawa, ku daina jan nama, sannan kaji, sannan kuma kayan kiwo da kifi," in ji Katie McManus.
Masanin falsafa Lao Tzu ya yi jayayya cewa mai hikima yana guje wa duk wani abu da ya wuce gona da iri. Fara sabon abu, yana da daraja yin aiki a hankali, guje wa yanke shawara mai tsauri da tsalle-tsalle kwatsam. Lokacin zabar cin ganyayyaki don inganta jin daɗi, yana da mahimmanci a kowane mataki don kula da yadda jiki ke amsa wannan "bidi'a".