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An dade ana aiwatar da tsarin cin ganyayyaki a kasashen Gabas da Indiya saboda dalilan addini. Yanzu wannan tsarin wutar ya yadu ko'ina cikin duniya.
Mutane da yawa sun yi imanin cewa cin ganyayyaki a Rasha sabon salo ne, amma kaɗan ne suka san cewa ya bazu ko'ina cikin Rasha a farkon karni na XNUMX godiya ga jama'ar St. Petersburg "Babu Kifi ko Nama", wanda Alexander Petrovich Zelenkov, Doctor ke jagoranta. na Kimiyyar Lafiya.
Cincin ganyayyaki da nau'ikansa
Cincin ganyayyaki Tsarin abinci ne wanda mutane suka ƙi kayan dabba, kuma a wasu lokuta, kifi, abincin teku, ƙwai da madara.
Akwai nau'ikan ganyayyaki fiye da goma sha biyar, wadanda suka fi kowa sune:
- Lacto-masu cin ganyayyaki – Kada ku ci nama, kifi, kwai, amma ku ci kayan kiwo da cuku ba tare da ƙara rennet ba.
- Ovo-cin ganyayyaki - ki yarda da kowane nau'in nama da kayan kiwo, amma ku ci ƙwai.
- Sandy masu cin ganyayyaki - cin kifi da abincin teku, kuma ku ƙi naman dabbobi kawai.
- vegans – Wannan yana daya daga cikin tsauraran nau’o’in cin ganyayyaki da mutum ke kin duk wani nau’in kayan dabba.
- Rawists masu abinci – Ku ci danyen kayan ganye kawai.
Irin wannan rarrabuwa zuwa nau'ikan cin ganyayyaki za a iya la'akari da shi azaman sharadi, mutum da kansa ya yanke shawarar samfuran da ya kamata ya ƙi, da waɗanda zai bar a cikin abincinsa.
Matsaloli sauyawa zuwa cin ganyayyaki
Cin ganyayyaki, kamar kowane tsarin cin abincin, na iya kawo fa'ida da cutarwa ga jikinku. Bayan yanke shawara akan wannan matakin, abu na farko da za'a yi shine tuntuɓar likita. Ba a hana cin ganyayyaki a wasu cututtukan cututtukan ciki, ƙarancin jini da juna biyu. Kuma a sa'an nan, idan babu takaddama, tuntuɓi gogaggen masanin abinci mai gina jiki - zai taimake ku ƙirƙirar daidaitaccen menu don jiki ba ya fuskantar rashi cikin bitamin da abubuwan alamomin.
Matsala ta farko lokacin canzawa zuwa cin ganyayyaki da alama abinci mara kyau ne. Amma a kwanakin nan akwai nau'ikan abinci iri -iri wanda da wuya a iya kiran cin ganyayyaki mai ƙanƙanta, kawai ku yi ƙoƙari kuma za ku sami dubunnan girke -girke masu cin ganyayyaki. Bugu da ƙari, kayan ƙanshi suna zuwa agaji, suna haɓaka jita -jita kuma suna da yawa a cikin abincin masu cin ganyayyaki.
Matsala ta biyu na iya zama nauyin kiba. Gabaɗaya an yarda cewa akwai ƙananan mutane masu kiba a tsakanin masu cin ganyayyaki, wannan ba haka yake ba koyaushe. Meatin nama, mutum yana neman gamsarwa mai gamsarwa kuma yana cin abinci mai yawa, yana daɗa miya mai ƙyama a cikin jita-jita. Don hana wannan daga faruwa, dole ne a tsara abincin yadda ya kamata, la'akari da daidaituwar sunadarai, mai da carbohydrates.
Matsala ta uku ita ce karancin furotin da ma'adanai masu amfani, sakamakon yawan jin yunwa. Idan abincin ya ƙunshi ba daidai ba kuma kawai jita-jita na nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in 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) yana samuwa a ciki, jiki yana karɓar ƙananan abubuwan gina jiki kuma ya fara tayarwa. Mai cin ganyayyaki na farko yana buƙatar haɗa goro, legumes, da kayan kiwo a cikin abincin su.
Inda ake samun furotin
A ina kuke samun furotin? Wannan ita ce tambayar da aka fi yi wa mai cin ganyayyaki. A cikin fahimtar mutane da yawa, ana samun furotin ne kawai a cikin kayan dabba, amma wannan ba haka bane. Abincin furotin na yau da kullun ga babba wanda ba ya cikin wasanni shine gram 1 a kowace kilogiram 1 na nauyin jiki (a cewar WHO). Ana iya samun wannan adadin cikin sauƙi daga kayan lambu irin su waken soya, lentil, wake, da kaji, da cukuwar gida, alayyahu, quinoa, da goro. Har ila yau, ingancin furotin yana da mahimmanci, mahimman amino acid, kamar yadda aka yi tunani a baya, ana iya samun su daga kayan dabba kawai, amma a halin yanzu akwai bincike da ke tabbatar da cewa ba haka ba ne. Sunadaran da ake samu a cikin waken soya da quinoa ana ɗaukar furotin mai inganci.
Sauya samfuran
Ana ɗaukar ɗanɗanon ɗanɗano abu mai mahimmanci. Mutane da yawa sun saba da ɗanɗano nama, kifi da tsiran alade, kuma yana da wahala a gare su su bar abincin da suka fi so, wanda ɗanɗanonsa ya shahara tun yana ƙuruciya. Yadda ake dafa vegan Olivier, mimosa ko herring a ƙarƙashin gashin gashi? A zahiri, ana iya kwaikwayon ɗanɗanon abincin yawancin abubuwan da kuka fi so. Misali, ana iya samun dandanon kifi tare da taimakon nori zanen gado, kuma ruwan hoda Himalayan mai ruwan hoda zai ba da ɗanɗano ƙwai ga kowane tasa; maimakon nama, zaku iya ƙara seitan, cuku Adyghe da tofu a cikin jita -jita. Hakanan, masana'antun ƙwararru kan keɓaɓɓun tsiran alade sun bayyana a kasuwa. An yi shi, a matsayin mai mulkin, daga alkama da furotin soya tare da ƙara kayan yaji.
Abu mafi mahimmanci yayin cin ganyayyaki ba shine wuce gona da iri ba. Miƙa mulki ya zama mai santsi, ba tare da damuwa ga jiki da ƙwaƙwalwa ba. Kowane mutum yana ƙayyade saurin kansa. Wani ya wuce cikin wata guda, yayin da wani na iya buƙatar shekara. Ingantaccen tsarin abinci shine mabuɗin lafiyar, kar a yi watsi da wannan batun kuma a tuntuɓi likitan abinci - wannan zai taimaka don guje wa yawancin matsaloli.