Bari mu gano menene ɗanyen abincin abinci, menene fa'idodin za a iya samu daga gare ta da kuma yadda ake yin shi.
Menene danyen abinci?
Manufar cin ɗanyen abinci shine don samun ƙarin abubuwan gina jiki a cikin sauƙi mai narkewa wanda ya dace da jikinmu. Ko da yake ba lallai ba ne a bi cikakken danyen abinci kuma a kira shi "raw vegan", yana da mahimmanci a ci 'ya'yan itatuwa da kayan marmari a kowace rana.
Abincin ɗanyen abinci a matsayin al'ada ya kasance tun daga 1880s. Bincike ya nuna fa'idodin wannan salon:
- Rage kumburi - Inganta narkewa - Samun ƙarin fiber na abinci - Inganta lafiyar zuciya - Inganta aikin hanta - Hana ciwon daji - Hana ko magance maƙarƙashiya - Samun ƙarin kuzari - Fatar fata - Hana ƙarancin abinci mai gina jiki - Rage abubuwan da ke hana abinci mai gina jiki da carcinogens a cikin abinci - Kulawa lafiyayyen nauyi
Nawa ne ɗanyen abinci ya ɗauka don ɗaukar kanka ɗanyen abinci? Akwai nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'in abinci). Duk ya dogara da wanda kuka zaɓa. Wasu nau'ikan abinci sun haɗa da cin danyen kifi, abincin teku, abinci mai ganyaye, hatsi mai tsiro, ƙwaya, qwai, har ma da wasu nama da kayan kiwo.
Duk nau'ikan danyen abinci suna da alaƙa da gaskiyar cewa abincin da ake cinye bai kamata ya zama pasteurized ba, daidaita shi ko samarwa ta amfani da magungunan kashe qwari, takin sinadarai da ƙari na abinci, kaushi na masana'antu. Wannan yana nufin kuna gujewa ko aƙalla mahimmancin rage yawancin shahararrun fakitin abinci da sarrafa kayan abinci daga shagon.
Idan kuna da shakku game da ɗanyen abinci mai gina jiki kuma kuna damuwa cewa ba za ku iya cin abinci kawai ba, ku tuna ɗaukar ƙananan matakai. Babu buƙatar canzawa zuwa sabon nau'in abinci "daga gobe". Bincike ya nuna cewa da sauri ka canza zuwa wani sabon nau'in abinci, gwargwadon yadda kake tunanin shi azaman abinci ne kawai. Kuma mafi mahimmanci, za ku yi sauri karya sako-sako da ƙara nauyi bayan haka. Bugu da ƙari, jinkirin karuwa a cikin adadin fiber a cikin abincin ba zai haifar da matsalolin narkewa ba.
Wanene ɗanyen abinci ya dace da shi?
Lallai kowa. Kuna iya tunanin in ba haka ba, amma abincin da aka dafa yana da wuyar jiki don narkewa fiye da kayan abinci mai kyau, kuma wasu hanyoyin dafa abinci suna damun wasu enzymes masu mahimmanci kuma suna lalata antioxidants da bitamin. Abincin danye kuma yana taimakawa alkalize jiki, rage acidity, kuma ba sa iya yin zafi a cikin hanji da haifar da kumburi da halayen autoimmune. Wannan ya shafi mu duka, amma musamman ga masu fama da cututtuka kamar:
– Ciwon daji – Ciwon zuciya – Hawan jini da hawan cholesterol – Osteoporosis – Cututtukan koda – Gallstones da gallbladder cuta – Cutar Parkinson – Cututtukan jiki – Cututtukan abinci – Gajiya – Ciwon hadin gwiwa – Ciwon tsoka – Ciwon kai – PMS – Rashin daidaiton Hormonal – Kiba da kiba
Bari mu fara fahimtar abin da ke faruwa da enzymes a cikin dafaffen abinci.
Akwai cece-kuce da yawa kan wannan batu, amma masana da yawa sun yi imanin cewa abinci mai zafi zuwa 44 ° C yana riƙe da ƙarancin enzymes masu mahimmanci. Jiki yana amfani da enzymes masu narkewa don karya abinci zuwa ƙananan, raka'o'in abinci mai gina jiki masu aiki. Wannan batu bai kamata a yi watsi da shi ba, domin ba kawai adadin abubuwan gina jiki da abinci ke bayarwa ba, har ma da yadda za mu iya sha waɗannan sinadarai.
Pancreas da sauran kwayoyin halitta suna samar da enzymes masu narkewa (enzymes na endogenous), yayin da kayan abinci masu kyau suna ba da wasu enzymes (enzymes exogenous). Mafi yawan ƙwayoyin enzymes da muke cinyewa, da sauƙi ya kasance a gare mu don ci gaba da narkar da abubuwan gina jiki ba tare da yin nauyi ga tsarin narkewar mu ba.
Yawancin abinci masu yawan antioxidants suna kula da dafa abinci saboda phytonutrients ba zai iya jure yanayin zafi ba. A cikin samfuran, mahaɗan sunadarai sun fara canzawa, enzymes sun ɓace, kuma abinci ya zama ƙasa da amfani.
Wani dalili na cinye danyen abinci shine don sauƙin wucewa ta tsarin mu na narkewa. Yayin da abinci ya fi tsayi a cikin sassan hanjin mu, zai fi yuwuwar yin taki da haifar da matsaloli kamar ƙwannafi, iskar gas da datti. A lokacin fermentation a cikin hanji, sunadaran suna rube da kitse sun zama rancid, wanda ke yin mummunar tasiri ga mucosa na hanji kuma yana iya haifar da rashin ƙarfi na hanji (leaky gut syndrome).
A ƙarshe, ɗanyen abinci yana da babban tasiri akan ma'aunin acid-base a cikin jiki. Lokacin da acidity ya karu, yana da sauƙi ga cututtuka su ci gaba a cikin jiki, saboda acidosis yana rage rigakafi. Jiki na iya zama mai yawan acidic saboda gurbatar muhalli, damuwa, abinci da aka sarrafa, karancin abinci mai gina jiki, da karancin ruwa. Abincin da aka dafa yana haifar da ƙarin acidity a cikin jiki, yayin da ɗanyen abinci yana kawar da acid kuma yana taimakawa alkalize jiki.
Raw vs Vegan: Menene bambanci?
Danyen abinci da danyen ganyayyaki suna da ƙa'ida ɗaya gama gari - yawan amfani da ɗanyen abinci don kimanta yawan amfani da samfur. Wasu nau'ikan abincin da ake ci sun hada da cin danyen kifi, kayan kiwo, nama da kwai, har ma da dafaffen abinci. Babu ingantaccen adadin dafaffe da ɗanyen abinci da yakamata kuyi ƙoƙarin cinyewa.
Raw vegans ba sa cinye kowane kayan dabba kuma suna cin abinci da aka sarrafa kaɗan kaɗan, wanda zai iya zama ƙalubale ga mutane da yawa. Dalilin da ya sa ba a ba da shawarar zuwa gaba ɗaya ɗanyen vegan ba shine cewa idan kuna fama da ƙarancin kuzari, gajiya, rashin nauyi, rashin haihuwa, damuwa ko matsalolin jijiya, asarar tsoka, ko raunin ƙasusuwa, zai yi wuya ku warke daga ɗanyen. cin ganyayyaki ko cin ganyayyaki. abinci.
Ta yaya ake yawan cin danyen abinci?
Yana da game da daidaitawa. Zai fi dacewa ku ji daɗi idan kun ci abinci mai yawa ban da dafaffe mai sauƙi.
Ana ba da shawarar ku haɗa abinci a cikin abincinku kamar:
- Ganye - 'ya'yan itatuwa Citrus - Sunflower tsaba, sesame tsaba, kabewa tsaba - Avocados - Kwakwa "kefir" ko na yau da kullum na halitta kefir - Raw kayan lambu irin su karas, seleri, barkono, tumatir, da dai sauransu - Yogurt na halitta - Kwakwa ko man zaitun - Fermented kayan lambu (sauerkraut, kimchi) - kankana da kankana
Don kiyaye wutar lantarki ta hanyar da ta dace, gwada bin waɗannan matakan:
A kowane abinci, cika rabin farantin ku da sabbin kayan lambu marasa sitaci.
Dafa abinci "da sauƙi", a zafin jiki wanda bai wuce 40 ° C ba, ta amfani da tururi, tsiro, dafa a kan ƙananan wuta. Ka tuna cewa za ku iya keɓance abincin ku kuma zaɓi abin da ya dace da ku. A matsayinka na yau da kullun, abinci mai ɗanɗano ya kamata ya ci kusan 75-80% na abincin shuka waɗanda ba a zafi sama da 40 ° C. Amma zaka iya zaɓar adadin da kanka.
Sauya kitse mara kyau da mai kyau. Canja zuwa man zaitun mara kyau, man kwakwa, avocado, goro da iri.
Sauya kayan ciye-ciye masu sukari da kuma tsayayyen hatsi. Kawar da farar shinkafa, farar taliya, burodi, pizza, miya da kayan abinci masu daɗi, miya, crackers, abincin gwangwani, abubuwan sha masu zaki, da yogurt. Maimakon haka, ku ci hatsin da aka tsiro (wake, burodi, da kayan miya) a matsakaici. Ku ci sabbin 'ya'yan itatuwa don zaki.
Don haka, zaku fara cin abinci mai yawa "superfoods". Bugu da ƙari, za ku iya cin abinci da yawa, tun da ɗanyen abinci ya fi nauyi, amma suna da ƙananan adadin kuzari.
Amfanin fermented abinci a cikin danyen abinci abinci
Abincin da aka ƙera ya kasance babban jigo a kusan kowace wayewar da ke duniya. Danyen abinci a dabi'a suna haɓaka probiotics lokacin da aka fallasa su zuwa iskar oxygen. Domin dubban shekaru, 'yan adam sun cinye kefir, m, kombucha, sauerkraut da kvass. Probiotics, wanda aka kawo ta abinci mai hatsi, sune "kyakkyawan kwayoyin cuta" da ke zaune a cikin hanjin mu kuma suna da alhakin sha na gina jiki da tallafawa tsarin rigakafi. Suna taimaka mana mu cika hanjin mu tare da microbiota masu amfani da zarar an fara aiwatar da kawar da gubobi da sharar gida. Abincin probiotic yana ƙarfafa microbiome mai lafiya, yana da kyau ga tsarin narkewa, inganta rigakafi, taimakawa fata fata, har ma suna taimakawa wajen kiyaye ma'aunin hormonal da nauyin lafiya. Ko kuna cin abinci mai ɗanɗano ko a'a, zaku iya amfani da ƙarin abinci mai ƙima a cikin abincinku don taimakawa hana cututtukan narkewa, matsalolin fata, candidiasis, cututtukan autoimmune, da cututtuka.
Shin akwai wasu contraindications ga ɗanyen abinci?
Wasu kayan lambu, kamar waɗanda aka samo a cikin dangin kayan lambu na cruciferous (kabeji, broccoli, farin kabeji, Kale, mustard ganye, da Brussels sprouts), sun ƙunshi mahadi waɗanda fiye da haka zasu iya toshe aikin thyroid kuma suna inganta hypothyroidism, amma waɗannan suna kashewa ta hanyar zafi. Wasu nazarin kuma sun nuna cewa barkono da namomin kaza suna ƙara yawan gina jiki idan aka dafa su.
Shin akwai mutanen da ba sa son ɗanyen abinci? Ee. Yi la'akari da wannan: yayin da haɗa ƙarin danyen abinci a cikin abincinku yana da fa'idodi da yawa, cikakken abincin ɗanyen abinci ba ya aiki da kyau ga mutanen da ke da wasu nau'ikan hanji. Danyen 'ya'yan itatuwa da kayan marmari suna da wahalar narkewa ga wasu mutanen da ba su da wasu enzymes ko damar narkewar abinci.
Idan kana da tsarin narkewar abinci mai mahimmanci, cututtuka masu kumburi da yawa irin su ulcerative colitis, mafi kyawun zaɓi shine tsayawa a lokacin dafa abinci. Idan ba za mu iya narkar da bitamin da ma'adanai daga abinci ba, muna fuskantar rashin abinci mai gina jiki da sauran cututtuka. Wannan na iya faruwa idan jikinmu ba zai iya rushe ganuwar fibrous na ƙwayoyin shuka ba don samun abubuwan gina jiki da aka adana, don haka dafa abinci a ƙananan zafin jiki na iya taimakawa a wasu lokuta.
Source: Dr.Axe