A matsayin masu cin ganyayyaki, muna rage tasirin cututtukan dabbobi kai tsaye, cututtukan da aka sani da waɗanda ba a sani ba. An samu mace-mace fiye da 100 da ake dangantawa da cin naman nama tare da spongiform encephalopathy, kuma babu wanda ya san adadin nawa za a samu a nan gaba. Sai dai idan cutar hauka ta zama daya daga cikin manyan bala'o'in kiwon lafiyar jama'a a karni na 21, to zai zama abin sa'a kawai.
An fi son cin ganyayyaki saboda ƙarancin abun ciki na cikakken kitse, wanda ke haifar da ƙananan matakan cholesterol. Ƙara yawan cholesterol shine babban haɗarin haɓaka cututtukan zuciya. Rage matakan cholesterol na iya rage yawan mace-mace ta hanyar rage haɗarin cututtukan zuciya. Yiwuwar karuwa a cikin tsammanin rayuwa yana da mahimmanci.
Kasancewar vegan yana ba mutane damar amfani da ƙasa kaɗan don samar da abinci, 'yantar da ƙasa don bishiyoyi da amfanin gona mai ƙarfi don rage yawan ɗumamar yanayi da samar da sararin rayuwa ga sauran nau'ikan da yawa waɗanda muke tarayya da su a wannan duniyar. Tsantsan cin ganyayyaki yana ba da gudummawa ga lafiyar mutane, dabbobi da duniyar gaba ɗaya. Duk masu cin ganyayyaki yakamata suyi alfahari da wannan.
Cin cin ganyayyaki yana da babban yuwuwar tallafawa rayuwa mai tsayi, lafiya da cikar rayuwa, amma cin ganyayyaki mara daidaituwa ba zai inganta lafiya mai kyau ba. Ba sabon abu ba ne cewa mutanen da ke cin ganyayyaki ba sa jin yadda suke fata kuma suna gaggawar komawa cin abinci na omnivore ko lacto-ovo.
Sau da yawa waɗannan mutane suna bin tsarin cin abinci mara kyau wanda za'a iya inganta shi cikin sauƙi ta ƙara kayan abinci masu dacewa. Don haka, yana da mahimmanci cewa an bayyana mahimman batutuwan abinci mai gina jiki a sarari ta yadda masu cin ganyayyaki za su iya tsara tsarin abinci cikin sauƙi wanda zai inganta lafiya a kowane mataki na rayuwa. Kyakkyawan lafiyar masu cin ganyayyaki na iya ƙarfafa wasu su zama masu cin ganyayyaki - wannan shine mabuɗin kawar da cin zarafin dabbobi.
Yawancin kimiyyar sinadirai na zamani sun fi mayar da hankali ne kan lafiyar dabbobi masu rai, don haka bincikensa da kammalawarsa yana buƙatar wasu fassarar idan ana so su kasance masu amfani ga masu cin ganyayyaki. Wasu saƙonni ba sa buƙatar fassara. Dukan hatsi da goro na da amfani ga lafiya. Vitamin C yana da kyau a gare ku. Ku ci 'ya'yan itatuwa da kayan marmari. Duk wannan labari ne mai kyau ga masu cin ganyayyaki.
Sauran shawarwarin kimiyya ba su yi amfani da su musamman ga masu cin ganyayyaki ba, ko ma sun saba wa ka'idodin cin ganyayyaki. "Folic acid yana hana lahani na haihuwa kuma yana tallafawa lafiyar zuciya." Amma shin masu cin ganyayyaki ba sa samun yawan folic acid daga ganye da wake? "Ku ci kifi, musamman kifin mai mai, don samun lafiyayyen kitse na omega-3." Shin abincin mai cin ganyayyaki ba zai iya zama lafiya ba? A cikin duka biyun, akwai bayanai masu inganci da taimako ga masu cin ganyayyaki, amma muna buƙatar zurfafa zurfafa.
Folic acid yana hana lahani na haihuwa kuma yana iya inganta lafiyar zuciya. Yana yin haka ta hanyar rage matakan jiki na wani sinadari mai guba da ake kira homocysteine. Vegans sukan cinye fiye da isasshen folic acid. Masu cin ganyayyaki sun fi son abincin da ba a sarrafa su ba, gami da koren kayan lambu da legumes, don haka suna samun wadataccen folic acid.
Koyaya, an gano cewa masu cin ganyayyaki suna da matakan homocysteine fiye da masu cin nama. A cikin masu cin ganyayyaki waɗanda ba sa shan B 12 tare da abinci mai ƙarfi ko kari, ƙananan matakan B 12 sune babban dalilin haɓakar homocysteine . Don haka, yana da mahimmanci ga masu cin ganyayyaki su ɗauki isasshen B 12. Kimanin 5 zuwa 10 mcg a kowace rana na B 12 ya isa don rage matakan homocysteine da kuma rage haɗarin lahani na haihuwar homocysteine da cututtukan zuciya.
Wannan kashi yana da yawa fiye da abin da ake buƙata don kauce wa bayyanar cututtuka na anemia da matsalolin tsarin juyayi. 5mcg na bitamin B12 ana iya samun sauƙin samu daga yisti mai gina jiki da abinci mai ƙarfi na B12 ko kari. Yawancin allunan B12 sun ƙunshi fiye da micrograms 10 da yawa. Ana iya raba kwamfutar hannu don samar da adadin yau da kullun da ake buƙata akan farashi mai rahusa. Shan kwamfutar hannu mai girma guda ɗaya sau ɗaya a mako zai sami sakamako mafi muni, saboda ƙarancin B12 zai sha jiki.
Don haka man kifi ya zama dole don samun omega-3 fatty acids? Labari mai dadi shine cewa tsire-tsire suna dauke da omega-3 fatty acids. Abin da ya fi haka, omega-3s da aka samu daga tsire-tsire, ba mai omega-3s ba, an gano shi ne hanya mafi inganci don hana sake kamuwa da ciwon zuciya. Ana samun kashi na yau da kullun na mai mai omega-3 a cikin teaspoon na man flaxseed. Ana samun raguwar mace-mace tsakanin mutanen kasa da shekaru 60 da ke amfani da ita da kashi 70%, musamman saboda raguwar yawan bugun zuciya. Yawan cutar kansa kuma yana raguwa.
Labari mara kyau shine yawan cin omega-6 fatty acid, linoleic acid, yana tsoma baki tare da tsoma baki na omega-3 fatty acids da jikin ku ke bukata. Vegans suna cin omega-6 fiye da omnivores (fiye da sau biyu zuwa uku). Masu cin ganyayyaki za su amfana daga rage yawan ci na omega-6 fatty acids ta hanyar fifita man zaitun, hazelnuts, almonds, cashews da avocado da iyakance sunflower, safflower, masara da man sesame. Vegans ya kamata su kara yawan abincin su na omega-3. Cokali ɗaya na man flaxseed a rana yana samar da adadin omega-3 daidai. Koren kayan lambu da wake kuma sune tushen tushen omega-3s.
Akwai wasu sinadarai guda huɗu waɗanda suka cancanci ambaton su na musamman. Rashin Iodine shine mafi girman dalilin rashin IQ a duniya kuma yana iya haifar da mummunan sakamako ga yara 'yan ƙasa da shekara ɗaya da kuma kafin haihuwa. Rashin sinadarin Iodine kuma yana ba da gudummawa ga rashin aikin thyroid, wanda zai iya haifar da matsalolin lafiya da yawa daga baya a rayuwa.
Arewacin Amurka yana ƙoƙarin hana ƙarancin iodine ta hanyar amfani da gishiri mai iodized. Ƙasar Ingila da Ireland sun dogara da aidin a cikin madara, abun da ke cikin aidin wanda ke ƙaruwa ta hanyar abubuwan da aka haɗa da iodized a cikin abincin dabbobi. Abubuwan da aka ba da shawarar yin amfani da aidin shine 150 mcg kowace rana; mata masu juna biyu da mata masu shayarwa suna buƙatar adadi mai yawa na aidin. Yawan amfani da aidin na iya haifar da illa, don haka mafi kyawun ci shine tsakanin 150 zuwa 300 micrograms na aidin kowace rana. Vegans na iya samun aidin daga kari ko kelp. Abin baƙin ciki shine, abun ciki na aidin na yawancin nau'in algae yana da matukar canzawa, don haka 'yan nau'in nau'i ne kawai tushen tushen aidin. Brown algae (kombu) ya ƙunshi adadi mai yawa na aidin. Aƙalla sau biyu a mako, kuna buƙatar cin abinci mai ɗauke da aidin.
Selenium kuma ba shi da ƙarancin abincin ganyayyaki. Selenium yana da matukar amfani ga tsarin rigakafi kuma yana da kaddarorin rigakafin ciwon daji. Vegan yana buƙatar kusan 40-50 micrograms na selenium kowace rana. Ana buƙatar kimanin 200 mcg na selenium kowace rana don hana ciwon daji. Abincin Selenium a cikin allurai sama da 400 mcg kowace rana ba a so. Kwayar Brazil guda daya tana dauke da kusan microgram 70 na selenium, don haka guda biyu na goro a rana zai cece ku daga karancin selenium. Kwayar Brazil kuma ta ƙunshi ƙananan radium da barium. Yana da wuya rashin lafiya, amma vegan selenium kari yana samuwa ga waɗanda suka fi son madadin madadin.
Ana iya adana bitamin D da aka samu daga hasken rana a cikin jiki na tsawon watanni da yawa, amma a kasashe irin su Birtaniya, babu isasshen rana don samar da bitamin D daga Oktoba zuwa Fabrairu, wanda ya haifar da rashin bitamin D. Wannan ya shafi dukan masu cin ganyayyaki. wadanda ba sa shan kayan abinci mai karfi ko kari. Wannan babban dalili ne na damuwa, cin abinci mai cin ganyayyaki a cikin hunturu ba ya dace da lafiyar kashi, musamman ma idan abincin calcium bai isa ba.
Karancin shan bitamin D yana ƙara haɗarin cututtukan autoimmune da kansa, kodayake ba a tabbatar da hakan ba tukuna. Masu cin ganyayyaki su ɗauki kusan micrograms 5 na bitamin D 2 (ergocalciferol) kowace rana daga Oktoba zuwa Fabrairu (D 3 an samo shi daga ulun tumaki) ko kuma su ɗauki hutun hunturu su nufi kudu don ƙara yawan bitamin D a zahiri. Tsofaffi masu cin ganyayyaki da masu cin ganyayyaki waɗanda ba sa samun hasken rana na iya buƙatar 15 mcg kowace rana. Ana iya samun bitamin D 2 daga abinci mai ƙarfi.
Calcium sinadari ne mai kawo rigima ga masu cin ganyayyaki saboda ci gaba da ƙoƙarin masana'antar kiwo don sa mu yarda cewa samfuran kiwo sune mafi kyawun tushen calcium don lafiyar ƙashi. A haƙiƙa, sama da miliyoyin shekaru na juyin halitta, kakanninmu sun sami adadi mai yawa na calcium daga abincin shukar daji.
Abin takaici, yawancin tsire-tsire na daji ba su da sauƙi, kuma abincin shuka na zamani yana da ƙarancin calcium, da sauran abubuwa masu mahimmanci irin su potassium, magnesium, da bitamin C. Vitamin C, potassium, magnesium suna da mahimmanci ga lafiya. gami da lafiyar kashin mu.
Nawa ne calcium mutum yake bukata? Wannan abu ne da za'a iya yin muhawara, amma mafi kyawun cin abinci ba shi yiwuwa ya zama ƙasa da 800 MG kowace rana ga manya, kuma fiye da 1300 MG kowace rana ga matasa yayin girma girma. Shaidun kimiyya sun nuna cewa shan calcium sama da 2000 MG kowace rana zai iya yin tasiri mai tasiri akan shayar da magnesium, musamman ma idan abincin yana da wadata a cikin phosphorus.
Kayan kiwo da aka sarrafa irin su cuku ba shine mafi kyawun tushen calcium idan aka kwatanta da kayan lambu masu ganye saboda suna da yawa a cikin sodium, wanda ke ƙara fitar da calcium daga jiki. Ana samar da madarar da aka wadatar da Retinol a Sweden, Amurka da wasu ƙasashe. Akwai shaida mai yawa cewa Retinol yana hanzarta asarar kashi a cikin tsofaffi kuma ana iya danganta shi da babban adadin osteoporosis a Sweden da Norway.
Masu cin ganyayyaki masu cin abinci mai arziki a calcium ba su da waɗannan matsalolin. Koren ganyen kayan lambu masu wadatar calcium sune ganyen bazara, kabeji, ganyen mustard, alayyahu, rhubarb, ganyen gwoza. Nonon waken soya mai ƙarfi ya ƙunshi kusan MG 300 na alli a kowace gilashi. Shawarwari na sama ba su da wahala a aiwatar da su. Kada a manta cewa abinci yana daya ne kawai na inganta kiwon lafiya. Kuna buƙatar saka hannun jari a cikin abin da ke da mahimmanci a gare ku, a cikin ba da lokaci tare da abokai da dangi, motsa jiki na yau da kullun. Isashen hutu yana da mahimmanci.