"Breakfast shine abinci mafi mahimmanci na rana." Daga cikin tsofaffin maganganun iyaye masu kulawa, wannan ya zama na al'ada kamar "Santa Claus ba ya ba da kayan wasan yara ga yaran da ba su da hali." A sakamakon haka, da yawa sun girma tare da ra'ayin cewa tsallake karin kumallo ba shi da lafiya. A lokaci guda, nazarin ya nuna cewa a cikin Birtaniya kawai kashi biyu cikin uku na yawan mutanen da suka girma suna cin karin kumallo akai-akai, kuma a Amurka - kashi uku cikin hudu.
A al'adance ana bukatar karin kumallo ne ta yadda jiki zai ci bayan barci, wanda a lokacin bai samu abinci ba.
"Jiki yana amfani da makamashi mai yawa don girma da kuma gyarawa dare daya," in ji Sarah Elder, masanin abinci. "Cin daidaitaccen karin kumallo yana taimakawa haɓaka matakan kuzari tare da sake cika shagunan furotin da calcium da ake amfani da su a cikin dare."
Amma kuma akwai cece-kuce kan ko ya kamata karin kumallo ya kasance a saman tsarin abinci. Akwai damuwa game da abun ciki na sukari na hatsi da kuma shigar masana'antar abinci a cikin bincike kan batun - kuma wani malami ya yi iƙirarin cewa karin kumallo yana da "haɗari."
To menene gaskiyar lamarin? Shin karin kumallo yana da mahimmanci don fara ranar… ko kuwa wani gimmick ne na talla?
Mafi yawan binciken da ake yi na karin kumallo (da kuma tsallake karin kumallo) shine haɗin kai da kiba. Masana kimiyya suna da ra'ayoyi daban-daban game da dalilin da yasa wannan haɗin ya kasance.
A wani bincike da aka yi a Amurka wanda ya yi nazari kan bayanan lafiya daga mutane 50 sama da shekaru bakwai, masu bincike sun gano cewa wadanda suka yi karin kumallo a matsayin abincinsu mafi girma a rana, sun fi wadanda suke cin abinci da yawa don cin abincin rana. ko kuma abincin dare. Masu bincike sun yi iƙirarin cewa karin kumallo yana taimakawa wajen ƙara yawan kuzari, rage yawan adadin kuzari na yau da kullun, da kuma inganta ingantaccen abinci mai gina jiki, tun da abincin da aka saba ci don karin kumallo yawanci yana da fiber da abubuwan gina jiki.
Amma kamar yadda yake a kowane irin wannan binciken, ba a fayyace ko sinadarin karin kumallo da kansa ya ba da gudummawa ga lamarin, ko kuma mutanen da suka tsallake rijiya da baya sun fi saurin kiba da farko.
Don gano hakan, an gudanar da bincike inda mata 52 masu kiba suka shiga cikin shirin rage kiba na mako 12. Kowa ya cinye adadin kuzari iri ɗaya a cikin yini, amma rabi ya ci karin kumallo, sauran rabin kuma ba su yi ba.
An gano cewa abin da ke haifar da asarar nauyi ba shine karin kumallo ba, amma canji ne na yau da kullum. Matan da suka ba da rahoto kafin binciken cewa yawanci suna cin karin kumallo sun rasa kilogiram 8,9 lokacin da suka daina cin karin kumallo; a lokaci guda, mahalarta da suka yi karin kumallo sun rasa kilogiram 6,2. Daga cikin wadanda suka saba tsallake karin kumallo, wadanda suka fara cin abincin sun rasa kilogiram 7,7, yayin da wadanda suka ci gaba da yin karin kumallo sun rasa kilogiram 6.
Idan karin kumallo kadai ba shi da tabbacin asarar nauyi, me yasa akwai alaƙa tsakanin kiba da tsallake karin kumallo?
Alexandra Johnston, farfesa a binciken sha'awar abinci a Jami'ar Aberdeen, ta ce dalilin zai iya kasancewa kawai masu yin karin kumallo ba su da masaniya game da abinci mai gina jiki da lafiya.
"Akwai bincike da yawa game da alakar da ke tsakanin cin karin kumallo da sakamakon lafiya mai yiwuwa, amma dalili na iya kasancewa kawai wadanda suke cin karin kumallo suna iya yin rayuwa mai koshin lafiya," in ji ta.
Binciken 10 na nazarin 2016 da ke kallon dangantakar dake tsakanin karin kumallo da kula da nauyi ya gano cewa akwai "iyakantaccen shaida" don tallafawa ko karyata imani cewa karin kumallo yana rinjayar nauyi ko abincin abinci, kuma ana buƙatar ƙarin shaida kafin a iya dogara da shawarwari. akan amfani da karin kumallo don hana kiba.
Abincin azumi na tsaka-tsaki, wanda ya haɗa da rashin cin abinci dare ɗaya zuwa rana ta gaba, yana samun karɓuwa a tsakanin waɗanda ke son rage kiba, kula da nauyinsu, ko inganta sakamakon lafiya.
Misali, wani binciken da aka buga a cikin 2018 ya gano cewa yin azumi na tsaka-tsaki yana inganta sarrafa sukarin jini da ji na insulin da rage hawan jini. An sanya maza takwas masu ciwon sukari daya daga cikin tsarin abinci guda biyu: ko dai suna cinye duk abin da ake ba da izinin kalori tsakanin 9:00 na safe zuwa 15:00 na yamma, ko kuma ku ci adadin adadin kuzari a cikin sa'o'i 12. A cewar Courtney Peterson, marubucin binciken kuma mataimakin farfesa a kimiyyar abinci mai gina jiki a Jami'ar Alabama a Birmingham, mahalarta a cikin rukuni na farko sun sami raguwar hawan jini a sakamakon tsarin. Koyaya, mafi girman girman wannan binciken yana nufin cewa ana buƙatar ƙarin bincike kan yuwuwar fa'idodin dogon lokaci na irin wannan tsarin.
Idan tsallake karin kumallo na iya zama da amfani, hakan yana nufin karin kumallo na iya zama da illa? Wani masanin kimiyya ya amsa eh ga wannan tambayar kuma ya yi imanin cewa karin kumallo yana da "hadari": cin abinci da wuri da rana yana haɓaka matakan cortisol, wanda ke haifar da gaskiyar cewa jiki ya zama mai juriya ga insulin na tsawon lokaci kuma yana ƙara haɗarin kamuwa da ciwon sukari na 2.
Amma Fredrik Karpe, farfesa a fannin likitancin rayuwa a Cibiyar Ciwon sukari, Endocrinology da Metabolism na Oxford, ya ce ba haka lamarin yake ba, kuma yawan matakan cortisol da safe wani bangare ne na yanayin yanayin jikin dan adam.
Menene ƙari, Carpe yana da tabbacin cewa karin kumallo shine mabuɗin don haɓaka metabolism. "Domin sauran kyallen takarda su amsa da kyau ga cin abinci, ana buƙatar faɗakarwa ta farko, gami da carbohydrates waɗanda ke amsa insulin. Abin karin kumallo kenan,” in ji Carpe.
Wani bincike da aka gudanar a shekara ta 2017 na mutane 18 masu fama da ciwon sukari da kuma mutane 18 ba tare da shi ba ya gano cewa tsallake karin kumallo ya kawo cikas ga raye-rayen circadian a cikin rukunoni biyu kuma ya haifar da karuwar glucose na jini bayan cin abinci. Masu binciken sun kammala cewa karin kumallo yana da mahimmanci don agogonmu na halitta yayi aiki yadda ya kamata.
Peterson ya ce za a iya raba mutanen da suka tsallake karin kumallo zuwa wadanda suke tsallake karin kumallo da kuma cin abincin dare a lokaci-lokaci - suna cin gajiyar sauke kaya - da kuma wadanda suka tsallake karin kumallo kuma suka ci a makare.
“Wadanda ke cin abinci a makare suna da haɗarin kiba sosai, da ciwon sukari da cututtukan zuciya. Ko da yake karin kumallo ya zama abincin da ya fi muhimmanci a rana, haka kuma abincin dare zai iya,” inji ta.
“A farkon rana, jikinmu yana kan iya sarrafa matakan sukari na jini. Kuma idan muka ci abincin dare a makare, jiki ya zama mafi rauni, saboda sarrafa sukarin jini ya riga ya yi rauni. Na tabbata mabuɗin lafiya shine kada a tsallake karin kumallo kuma kada a makara.
An gano karin kumallo yana shafar fiye da nauyi kawai. Tsallake karin kumallo yana da alaƙa da haɓakar 27% na haɗarin cututtukan zuciya da ƙari 2% na haɓakar ciwon sukari na 20.
Ɗaya daga cikin dalili na iya zama darajar abinci mai gina jiki na karin kumallo, tun da yake sau da yawa muna cin hatsi a wannan abincin, wanda aka ƙarfafa da bitamin. Wani bincike kan al'adun karin kumallo na matasan Ingila 1600 ya gano cewa cin fiber da micronutrients da suka hada da folate, bitamin C, iron da calcium, ya fi dacewa ga masu cin karin kumallo akai-akai. Nazarin da aka yi a Ostiraliya, Brazil, Kanada, da Amurka sun nuna irin wannan sakamako.
An kuma danganta abincin karin kumallo da ingantacciyar aikin kwakwalwa, gami da maida hankali da magana. Binciken bincike na 54 ya gano cewa cin karin kumallo na iya inganta ƙwaƙwalwar ajiya, kodayake ba a tabbatar da tasirin wasu ayyukan kwakwalwa ba. Duk da haka, daya daga cikin masu binciken, Mary Beth Spitznagel, ta ce akwai riga "nauyi" shaida cewa karin kumallo na inganta maida hankali - yana buƙatar ƙarin bincike.
"Na lura cewa a cikin binciken da aka auna matakan mayar da hankali, yawan binciken da aka samu ya kasance daidai da adadin binciken da ba a samo shi ba," in ji ta. "Duk da haka, babu wani bincike da ya gano cewa cin karin kumallo yana cutar da hankali."
Wani imani na kowa shine cewa mafi mahimmanci shine abin da muke ci don karin kumallo.
Bisa ga bincike daga Ƙungiyar Bincike da Ci Gaban Ƙasa ta Ostiraliya, an gano cewa karin kumallo mai gina jiki yana da tasiri wajen rage sha'awar abinci da rage cin abinci a ƙarshen rana.
Yayin da hatsi ya kasance tabbataccen abincin karin kumallo da aka fi so a tsakanin masu amfani a cikin Burtaniya da Amurka, abubuwan sukari na baya-bayan nan a cikin hatsin karin kumallo sun nuna cewa wasu daga cikinsu sun ƙunshi fiye da kashi uku cikin huɗu na adadin yawan sukarin da aka ba da shawarar yau da kullun a kowane hidima, kuma sukari shine na biyu ko na uku a cikin abun ciki na sinadarai a cikin nau'ikan hatsi 7 cikin 10 na hatsi.
Amma wasu nazarin sun nuna cewa idan akwai abinci mai dadi, ya fi kyau - da safe. Ɗaya daga cikin ya nuna cewa canjin matakin hormone na ci - leptin - a cikin jiki a lokacin rana ya dogara ne akan lokacin cin abinci mai sukari, yayin da masana kimiyya daga Jami'ar Tel Aviv cewa yunwa ta fi dacewa da safe. A cikin binciken da aka yi na manya masu kiba 200, mahalarta sun bi abinci na tsawon makonni 16 wanda rabi suka ci kayan zaki don karin kumallo yayin da rabi kuma ba su ci ba. Wadanda suka ci kayan zaki sun rasa kimanin kilogiram 18 fiye da haka - duk da haka, binciken ya kasa gano tasirin dogon lokaci.
Nazarin 54 sun nuna cewa yayin da babu yarjejeniya kan wane nau'in karin kumallo ya fi lafiya. Masu binciken sun kammala cewa nau'in karin kumallo ba shi da mahimmanci - yana da mahimmanci a ci wani abu kawai.
Ko da yake babu gamsasshiyar hujja game da ainihin abin da za mu ci da kuma lokacin da za mu ci, ya kamata mu saurari jikunanmu kuma mu ci sa’ad da muke jin yunwa.
"Karin kumallo na da matukar muhimmanci ga mutanen da suke jin yunwa bayan sun tashi," in ji Johnston.
Misali, bincike ya nuna cewa masu fama da ciwon suga da ciwon suga na iya gano cewa sun kara maida hankali bayan karin kumallo na GI kadan, kamar hatsi, wanda ake narkar da shi a hankali kuma yana haifar da hauhawar matakan sukari a cikin jini.
"Kowane jiki yana farawa ranar daban - kuma waɗannan bambance-bambancen mutum, musamman game da ayyukan glucose, suna buƙatar bincika sosai," in ji Spitznagel.
A ƙarshe, bai kamata ku mayar da hankalin ku ga abinci ɗaya ba, amma ku kula da abinci mai gina jiki a cikin yini.
"Madaidaicin karin kumallo yana da mahimmanci, amma cin abinci akai-akai yana da mahimmanci don kiyaye matakan sukari na jini a ko'ina cikin yini kuma yana taimakawa wajen sarrafa nauyi da matakan yunwa," in ji Elder. "Ba Breakfast ba shine kawai abincin da kuke buƙatar tunawa ba."