Abinci mai gina jiki na tsire-tsire yana ƙara zama sananne a duniya. Yayin da mutane ke ƙaura daga omnivores, tambayar ta kasance: Shin masu cin ganyayyaki da naman ganyayyaki suna da lafiya da gaske? Amsar ita ce eh, amma tare da faɗakarwa. Abincin ganyayyaki da na ganyayyaki suna da lafiya idan an tsara su yadda ya kamata, suna ba da isasshen abinci mai gina jiki, kuma suna taimakawa rigakafi da magance cututtuka.
Koyaya, cin ganyayyaki har yanzu yana kewaye da tatsuniyoyi masu yawa. Mu duba gaskiyar lamarin.
Tarihin 1
Masu cin ganyayyaki da masu cin ganyayyaki ba sa samun isasshen furotin
Tun da nama ya zama daidai da sunadaran gina jiki, yawancin masu amfani da su suna sha'awar nemo kowane nau'in tushen shuka na abubuwan da ke cikinsa. Duk da haka, ba a buƙatar dabaru na musamman a nan - abincin da aka yi tunani sosai ya isa. Gabaɗaya, sunadaran shuka sun ƙunshi ƙarin fiber da ƙarancin kitse. Wannan abun da ke ciki shine ginshiƙin abinci mai lafiyayyen zuciya. Akwai tushen tsire-tsire masu yawa na furotin waɗanda suka dace daidai da abinci mai kyau: legumes, kayan waken soya, hatsi gabaɗaya, ƙwaya, madara mara nauyi.
Masu cin ganyayyaki ya kamata su cinye furotin fiye da masu cin nama da masu cin ganyayyaki na lacto. Dalili kuwa shi ne, sunadaran da ake samu daga dukan hatsi da kuma legumes ba su da yawa a jiki fiye da sunadaran dabbobi. Sunadaran tushen shuka suna rufe a cikin bangon sel, wanda ke haifar da wahalar cirewa da haɗa su. An shawarci masu cin ganyayyaki su ci abinci irin su burritos wake, tofu, lentil chili, da soyayyen kayan lambu.
Tarihin 2
Lafiyar kashi na bukatar madara
Madara ba shine kawai abincin da zai iya taimakawa jiki gina ƙashi mai ƙarfi da kare su ba. Lafiyar ƙashi yana buƙatar sinadirai masu yawa, waɗanda suka haɗa da calcium, bitamin D, da furotin. Kowane ɗayan waɗannan sinadaran yana kasancewa a cikin jita-jita na tushen shuka irin su broccoli, bok choy, tofu, da madarar waken soya.
Idan ba ku cinye kayan kiwo ba, to kuna buƙatar ƙarin tushen calcium da aka samo daga tushen shuka. Yana da kyau a ci abinci mai arziki a cikin calcium - hatsi, ruwan 'ya'yan itace orange da tofu. Irin wannan abincin ya kamata ya kasance tare da aikin jiki, yoga, gudu, tafiya da gymnastics suna da amfani.
Tarihin 3
Cin waken soya yana ƙara haɗarin cutar kansar nono
Ga masu cin ganyayyaki da masu cin ganyayyaki, waken soya shine tushen tushen furotin da alli. Babu wata shaida da ke nuna cewa waken soya yana ƙara haɗarin cutar kansar nono ta kowace hanya. Yara ko samari da suka ci waken soya ba su nuna karuwar cutar ba. Ko da kuwa irin nau'in abinci, iri-iri shine mabuɗin.
Tarihin 4
Abincin ganyayyaki bai dace da mata masu juna biyu, yara da 'yan wasa ba
Cin ganyayyaki masu cin ganyayyaki da na ganyayyaki masu kyau na iya gamsar da duk bukatun mutane na kowane zamani, gami da mata masu juna biyu, mata masu shayarwa, da 'yan wasa. Kuna buƙatar kawai tabbatar da cewa jiki yana karɓar duk abubuwan gina jiki. Misali, mata masu ciki suna bukatar karin ƙarfe; su yawaita cin abincin da ke da sinadarin iron wanda ya hada da bitamin C, wanda zai taimaka wajen kara karfin jiki wajen sha. Iron ba shi da kyau a sha lokacin da ya fito daga tushen shuka. Ana buƙatar haɗin ƙarfe da bitamin C: wake da salsa, broccoli da tofu.
Cin cin ganyayyaki zai iya taimakawa wajen tabbatar da ci gaban al'ada a jarirai, yara, da matasa. Masu cin ganyayyaki- manya da yara-na iya buƙatar ƙarin furotin, dangane da yadda jikinsu ke sarrafa furotin na tushen shuka. Koyaya, ana iya biyan waɗannan buƙatu galibi idan abincin ya bambanta kuma ya ƙunshi isassun adadin kuzari.
Yawancin 'yan wasa masu fafatawa ya kamata su ci karin furotin da abubuwan gina jiki, wanda zai iya fitowa daga tushen shuka.
Tarihin 5
Duk wani kayan cin ganyayyaki yana da lafiya
Lakabin “mai cin ganyayyaki” ko “vegan” ba ya nufin muna da samfur mai lafiya sosai. Wasu kukis, guntu, da hatsi masu sukari na iya zama masu cin ganyayyaki, amma sun fi iya ƙunsar sigar wucin gadi da kitse mara kyau.
Abincin da aka sarrafa kamar burgers na veggie na iya zama kamar hanya mai dacewa don cin ganyayyaki, amma ba lallai ba ne sun fi aminci fiye da takwarorinsu na dabbobi. Cuku, ko da yake yana da kyakkyawan tushen calcium, kuma ya ƙunshi cikakken mai da cholesterol. Dole ne a bayyana abun cikin samfurin akan alamar. Cikakken mai, ƙara sukari, da sodium sune mahimman sinadarai waɗanda ke nuna alamar tambaya.