Halin masana abinci mai gina jiki game da cin ganyayyaki ya fara canzawa, musamman a yammacin duniya. Kuma idan a baya masu cin ganyayyaki sukan zama "kiran zuciya", yanzu yawancin mutane sun ƙi nama, suna fatan inganta lafiyar su. Binciken da aka yi a shekarun baya-bayan nan ya nuna cewa cika jiki da furotin na dabba, adadin kuzari, da kitse yana kara haɗarin cututtuka da yawa.
Masu cin ganyayyaki yawanci suna zama don ɗabi'a, ɗabi'a ko dalilai na addini - ba tare da la'akari da ra'ayin likitoci ba har ma ya saba wa hakan. Don haka, lokacin da Bernard Shaw ya yi rashin lafiya wata rana, likitoci sun gargaɗe shi cewa ba zai taɓa samun murmurewa ba idan bai fara cin nama cikin gaggawa ba. Ya amsa da kalmar da ta shahara: “An ba ni rai bisa sharadin in ci nama. Amma mutuwa ta fi cin naman mutane.” (Ya rayu yana da shekara 94).
Sai dai ƙin nama, musamman idan yana tare da ƙin ƙwai da madara, babu makawa yana haifar da gibi mai mahimmanci a cikin abinci. Domin kasancewa cikakke kuma cikakke, kuna buƙatar ba kawai maye gurbin nama tare da daidaitaccen adadin abincin shuka ba, amma sake la'akari da duk abincin ku.
CIWON GIRMA DA KARYA
Daya daga cikin wadanda suka yi tambaya game da daidaiton postulate game da fa'ida da wajibcin furotin dabba shine Dokta T. Colin Campbell, wanda ya kammala karatun digiri na Jami'ar Jojiya (Amurka). Ba da daɗewa ba bayan kammala karatun, an nada matashin masanin kimiyya mai kula da fasaha na wani aikin Amurka don inganta abinci mai gina jiki na yara a Philippines.
A Philippines, Dr. Campbell ya yi nazarin dalilan da ke haifar da cutar kansar hanta da ba a saba gani ba a tsakanin yaran gida. A lokacin, yawancin abokan aikinsa sun yi imanin cewa, wannan matsala, kamar sauran matsalolin kiwon lafiya a tsakanin 'yan Philippines, ta kasance ne saboda rashin furotin a cikin abincin su. Duk da haka, Campbell ya jawo hankali ga wani bakon gaskiya: yara daga iyalai masu arziki waɗanda ba su fuskanci rashin abinci mai gina jiki ba sau da yawa sun kamu da rashin lafiya tare da ciwon hanta. Ba da daɗewa ba ya ba da shawarar cewa babban abin da ke haifar da cutar shi ne aflatoxin, wanda wani nau'i ne wanda ke tsiro akan gyada kuma yana da ciwon daji. Wannan gubar ta shiga jikin yara tare da man gyada, tun da masu masana'antu na Filipinas sun yi amfani da gyada mara kyau, mara kyau wajen samar da mai, wanda ba za a iya sayar da shi ba.
Duk da haka, me ya sa iyalai masu arziki suka fi yin rashin lafiya sau da yawa? Campbell ya yanke shawarar ɗaukar dangantakar da ke tsakanin abinci mai gina jiki da ci gaban ciwace-ciwace. Komawa Amurka, ya fara bincike wanda zai ɗauki kusan shekaru talatin. Sakamakon su ya nuna cewa yawan furotin da ke cikin abincin ya kara saurin ci gaba da ciwace-ciwacen da ke cikin matakin farko na ci gaba. Masanin kimiyyar ya ja hankali da cewa galibi sunadaran dabbobi suna da irin wannan tasiri, daga cikinsu akwai furotin casein. Sabanin haka, yawancin sunadaran shuka, irin su alkama da sunadaran soya, ba su da wani tasiri mai ma'ana kan haɓakar ƙari.
Shin zai iya kasancewa abincin dabba yana da wasu abubuwa na musamman waɗanda ke taimakawa wajen haɓaka ciwace-ciwacen ƙwayoyi? Kuma shin mutanen da suke cin nama da gaske suna yawan kamuwa da cutar kansa? Wani bincike na musamman na annoba ya taimaka wajen gwada wannan hasashe.
KARATUN CHINA
A cikin shekarun 1970, firaministan kasar Sin Zhou Enlai ya kamu da cutar daji. Daga nan sai cutar ta kai matakin karshe na cutar, amma duk da haka ya ba da umarnin gudanar da bincike a duk fadin kasar don gano adadin mutanen da ke mutuwa a kasar Sin a kowace shekara daga nau'o'in ciwon daji daban-daban, da yiwuwar samar da matakan rigakafin cutar.
Sakamakon wannan aikin shine cikakken taswirar adadin mace-mace daga nau'ikan cutar kansa guda 12 a cikin kananan hukumomi 2400 tsakanin mutane miliyan 880 na shekarun 1973-1975. Ya bayyana cewa, adadin mace-macen masu kamuwa da cutar kansa daban-daban a yankuna daban-daban na kasar Sin yana da yawa sosai. Misali, a wasu yankuna, adadin masu mutuwa daga cutar sankarar huhu ya kasance mutane 3 cikin 100 a kowace shekara, yayin da wasu kuma mutane 59 ne. Ga ciwon nono, 0 a wasu wurare da 20 a wasu. Adadin wadanda suka mutu daga kowane nau'in ciwon daji ya fito ne daga mutane 70 zuwa mutane 1212 na kowane dubu 100 a kowace shekara. Bugu da ƙari, ya zama a fili cewa duk nau'in ciwon daji da aka gano sun zaɓi kusan wurare iri ɗaya.
A cikin shekarun 1980, Dokta Chen Jun Shi, mataimakin darektan Cibiyar Kula da Abinci da Tsaftar Abinci na Kwalejin Kula da Magunguna ta kasar Sin ya ziyarci jami'ar Farfesa Campbell ta Cornell. An yi tunanin wani aiki, wanda masu bincike daga Ingila, Kanada da Faransa suka shiga. Manufar ita ce gano dangantakar dake tsakanin tsarin abinci da ciwon daji, da kuma kwatanta waɗannan bayanan da waɗanda aka samu a cikin 1970s.
A wannan lokacin, an riga an tabbatar da cewa abincin da ake ci na Yamma mai yawan kitse da nama da ƙarancin fiber na abinci yana da alaƙa da kamuwa da cutar kansar hanji da kansar nono. An kuma lura da cewa yawan ciwon daji ya karu tare da karuwar bin abincin Yammacin Turai.
Sakamakon wannan ziyara shi ne babban aikin da aka yi a kasar Sin-Cornell-Oxford, wanda a yanzu aka fi sani da nazarin kasar Sin. An zabi gundumomin gudanarwa 65 dake yankuna daban daban na kasar Sin a matsayin abubuwan nazari. Bayan nazarin daki-daki game da abinci mai gina jiki na mutane 100 da aka zaɓa a kowace gunduma, masana kimiyya sun sami cikakkiyar hoto game da halayen abinci mai gina jiki a kowace gunduma.
Ya bayyana cewa, inda nama ya kasance baƙon da ba a taɓa samun ba a kan tebur, cututtukan da ba su da yawa ba su da yawa. Bugu da ƙari, cututtukan zuciya, ciwon sukari, dementia na tsofaffi, da nephrolithiasis ba su da yawa a yankuna iri ɗaya. Amma duk waɗannan cututtuka a yammacin duniya an dauke su a matsayin gama gari kuma sakamakon da ba makawa ba ne na tsufa. Don haka na kowa cewa babu wanda ya taɓa tunanin gaskiyar cewa duk waɗannan cututtuka na iya zama sakamakon rashin abinci mai gina jiki - cututtuka na wuce haddi. Duk da haka, binciken kasar Sin ya yi nuni da hakan, domin a yankunan da yawan cin naman da jama'a ke amfani da shi ya karu, ba da dadewa ba matakin cholesterol a cikin jini ya fara hauhawa, tare da kamuwa da cutar daji da sauran cututtuka masu tsanani.
KOMAI YANA DA KYAU A TSAKANCI
Ka tuna cewa babban kayan gini na halittu masu rai shine furotin, kuma babban kayan gini don gina jiki shine amino acid. Sunadaran da ke shiga jiki da abinci ana fara wargaza su cikin amino acid, sannan kuma sunadaran sunadaran da ake buƙata suna haɗe su daga waɗannan amino acid. Gabaɗaya, amino acid 20 ne ke da hannu a cikin haɗin sunadaran, wanda 12 za a iya sake gina su idan ya cancanta daga carbon, nitrogen, oxygen, phosphorus, da sauransu. . Shi ya sa ake kiransu ba makawa.
Duk samfuran dabbobi suna da wadatar furotin, waɗanda ke ɗauke da cikakken saitin amino acid 20. Sabanin sunadaran dabbobi, sunadaran sunadaran tsire-tsire ba safai suke ƙunshe da dukkan amino acid a lokaci ɗaya ba, kuma jimillar furotin a cikin tsire-tsire bai kai na naman dabbobi ba.
Har zuwa kwanan nan, an yi imani da cewa mafi yawan furotin, mafi kyau. Duk da haka, yanzu an san cewa tsarin tafiyar da furotin yana tare da haɓaka samar da radicals kyauta da kuma samar da mahadi masu guba na nitrogen, wanda ke taka muhimmiyar rawa wajen bunkasa cututtuka na kullum.
BANBANCI FAT FAT
Fats na tsire-tsire da dabbobi sun bambanta sosai a cikin kaddarorin. Fat ɗin dabba suna da yawa, danko da kuma refractory, ban da man kifi, yayin da tsire-tsire, akasin haka, sau da yawa suna dauke da mai. Wannan bambance-bambancen waje yana bayyana ta bambancin tsarin sinadarai na kayan lambu da kitsen dabbobi. Cikakkun acid fatty sun fi yawa a cikin kitsen dabbobi, yayin da unsaturated fatty acid suka mamaye kitsen kayan lambu.
Duk cikakken (ba tare da biyu bond) da monounsaturated (tare da guda biyu bond) m acid za a iya hada a cikin jikin mutum. Amma polyunsaturated fatty acids, yana da biyu ko fiye biyu shaidu, ba makawa ba ne kuma suna shiga jiki kawai da abinci, suna taka muhimmiyar rawa. Musamman, sun zama dole don gina membranes na sel, kuma suna aiki a matsayin kayan aiki don haɓakar prostaglandins - abubuwa masu aiki na physiologically. Tare da ƙarancin su, cututtukan ƙwayoyin cuta na lipid metabolism suna haɓaka, metabolism na salula ya raunana, da sauran rikice-rikice na rayuwa suna bayyana.
GAME DA FA'IDODIN FIBER
Abincin shuka yana ƙunshe da adadi mai yawa na hadaddun carbohydrates - fiber na abinci, ko fiber na shuka. Wadannan sun hada da, misali, cellulose, dextrins, lignins, pectin. Wasu nau'ikan fiber na abinci ba su narkewa kwata-kwata, yayin da wasu kuma suna da ɗanɗano ta hanyar microflora na hanji. Fiber na abinci yana da mahimmanci ga jikin mutum don aiki na yau da kullun na hanji, yana hana irin wannan mummunan yanayi kamar maƙarƙashiya. Bugu da kari, suna taka muhimmiyar rawa wajen daure wasu abubuwa masu cutarwa da cire su daga jiki. Kasancewa da enzymatic kuma, har zuwa mafi girma, sarrafa microbiological a cikin hanji, waɗannan abubuwa suna aiki azaman sinadari mai gina jiki don nasu microflora na hanji.
GREEN Pharmacy OF ABINCI shuke-shuke
Tsire-tsire, ciki har da na abinci, suna haɗawa da tara adadi mai yawa na abubuwa masu aiki na halitta na tsari daban-daban, waɗanda ke shiga cikin mahimman hanyoyin jikin ɗan adam kuma suna aiwatar da ayyuka iri-iri a ciki. Waɗannan su ne, da farko, sunadaran, fats, carbohydrates, kazalika da bitamin, flavonoids da sauran polyphenolic abubuwa, muhimmanci mai, Organic mahadi na macro- da microelements, da dai sauransu Duk wadannan na halitta abubuwa, dangane da hanyar amfani da yawa. , tabbatar da aikin al'ada na jiki kuma, idan ya cancanta, suna da ɗaya ko wani tasiri na warkewa. Babban rukuni na mahadi na tsire-tsire na halitta waɗanda ba a samo su a cikin kyallen takarda na dabba suna da ikon rage ci gaban ciwace-ciwacen daji, ƙananan cholesterol da hana haɓakar cututtukan zuciya da jijiyoyin jini, da haɓaka kaddarorin kariya na jiki. Alal misali, waɗannan na iya zama karas da buckthorn na teku carotenoids, tumatir lycopene, bitamin C da P dauke da 'ya'yan itatuwa da kayan lambu, black and green tea catechins da polyphenols cewa suna da tasiri mai kyau a kan elasticity na jijiyoyin bugun gini, da muhimmanci mai na daban-daban kayan yaji da cewa suna da pronounced. antimicrobial sakamako, da dai sauransu.
SHIN ZAI IYA RAYU BA TARE DA NAMA BA
Kamar yadda kake gani, yawancin abubuwa masu mahimmanci za a iya samun su kawai daga tsire-tsire, tun da dabbobi ba su haɗa su ba. Koyaya, akwai abubuwan da suka fi sauƙin samu daga abincin dabbobi. Waɗannan sun haɗa da wasu amino acid da kuma bitamin A, D3 da B12. Amma ko da waɗannan abubuwa, tare da yiwuwar ban da bitamin B12, ana iya samun su daga tsire-tsire - ƙarƙashin tsarin tsarin abinci mai kyau.
Don hana jiki daga fama da rashin bitamin A, masu cin ganyayyaki suna buƙatar cin kayan lambu mai lemu da ja, tun da launin su ya fi dacewa da abubuwan da suka riga sun kasance na bitamin A - carotenoids.
Ba shi da wahala sosai don magance matsalar bitamin D. Ana samun abubuwan da ake buƙata na bitamin D ba kawai a cikin abincin dabbobi ba, har ma a cikin yisti mai yin burodi da na Brewer. Sau ɗaya a cikin jikin ɗan adam, an canza su zuwa bitamin D3 ta hanyar haɗin photochemical a cikin fata a ƙarƙashin aikin hasken rana tare da taimakon photochemical.
An dade an yi imanin cewa masu cin ganyayyaki za su iya fuskantar karancin ƙarfe na anemia, tun da tsire-tsire ba su da nau'in ƙarfe mafi sauƙi, heme iron. Duk da haka, yanzu akwai shaidun da ke nuna cewa lokacin da aka canza zuwa abinci na tushen tsire-tsire, jiki yana daidaitawa zuwa sabon tushen ƙarfe kuma ya fara ɗaukar baƙin ƙarfe maras heme kusan da heme iron. Lokacin daidaitawa yana ɗaukar kusan makonni huɗu. Ana taka muhimmiyar rawa ta hanyar cewa a cikin abinci mai cin ganyayyaki, ƙarfe yana shiga cikin jiki tare da bitamin C da carotenoids, wanda ke inganta ƙwayar ƙarfe. Abubuwan buƙatun baƙin ƙarfe sun fi dacewa da abinci mai arziki a cikin legumes, goro, burodin gama gari da jita-jita na oatmeal, sabo da busassun 'ya'yan itatuwa (figs, busassun apricots, prunes, blackcurrants, apples, da dai sauransu), da duhu-kore da ganyaye ( alayyafo, ganye, zucchini).
Abincin iri ɗaya kuma yana taimakawa wajen daidaita matakan zinc.
Ko da yake ana daukar madara a matsayin tushen mafi mahimmancin sinadari na calcium, amma a kasashen da ake yawan shan nono ne matakin kashi kashi (nakuwar kasusuwa da ke haifar da karaya) ya fi yawa. Wannan ya sake tabbatar da cewa duk wani wuce gona da iri a cikin abinci yana haifar da matsala. Tushen Calcium na vegans sune kayan lambu masu kore (kamar alayyahu), legumes, kabeji, radishes, da almonds.
Babban matsalar shine bitamin B12. Mutane da masu naman dabbobi yawanci suna ba wa kansu bitamin B12 ta hanyar cin abinci na asalin dabba. A cikin herbivores, an haɗa shi ta hanyar microflora na hanji. Bugu da kari, wannan bitamin yana hade da kwayoyin cuta da ke zaune a cikin kasa. Masu cin ganyayyaki masu tsattsauran ra'ayi da ke zaune a cikin ƙasashe masu wayewa, inda kayan lambu ke ƙarewa a kan tebur bayan an wanke su sosai, masana ilimin abinci suna ba da shawarar su sha bitamin B12. Musamman haɗari shine rashin bitamin B12 a lokacin ƙuruciya, saboda yana haifar da tashewar tunani, matsaloli tare da sautin tsoka da hangen nesa, da nakasa hematopoiesis.
Kuma menene game da mahimman amino acid, waɗanda, kamar yadda mutane da yawa ke tunawa daga makaranta, ba a samun su a cikin tsire-tsire? A gaskiya ma, su ma suna nan a cikin tsire-tsire, ba su da yawa a cikin su duka. Don samun duk amino acid ɗin da kuke buƙata, yakamata ku ci abinci iri-iri na tushen shuka, gami da legumes da hatsi gabaɗaya (lentil, oatmeal, shinkafa mai ruwan kasa, da sauransu). Ana samun cikakken saitin amino acid a cikin buckwheat.
PYRAMID MAI KARYA
A halin yanzu, ƙungiyar cinikin Amurka (ADA) da 'ya'yan ci abinci na Kanada sun haɗu da cin ganyayyaki kawai, yin imani da cewa ingantaccen kayan aikin shuka yana ba da mutum tare da duk abubuwan da suka dace. Bugu da ƙari, bisa ga masu cin abinci na Amurka, irin wannan abincin yana da amfani ga kowa da kowa, a kowane yanayi na jiki, ciki har da ciki da lactation, da kuma kowane zamani, ciki har da yara. A wannan yanayin, muna nufin cikakken abinci mai cin ganyayyaki da aka haɗa daidai, ban da faruwar kowace irin rashi. Don dacewa, masana abinci na Amurka suna ba da shawarwari don zaɓar abinci a cikin nau'in dala (duba adadi).
Tushen dala ya ƙunshi samfuran hatsi gabaɗaya (dukan gurasar hatsi, oatmeal, buckwheat, shinkafa mai launin ruwan kasa). Ya kamata a ci waɗannan abincin don karin kumallo, abincin rana da abincin dare. Sun ƙunshi carbohydrates, furotin, bitamin B, ma'adanai, da fiber na abinci.
Wannan yana biye da abinci mai arziki a cikin furotin (legumes, goro). Kwayoyi (musamman gyada) sune tushen mahimman fatty acids. Legumes suna da wadata a cikin baƙin ƙarfe da zinc.
A sama akwai kayan lambu. Koren kore da ganye masu ganye suna da wadataccen ƙarfe da calcium, rawaya da ja sune tushen carotenoids.
'Ya'yan itãcen marmari suna zuwa bayan kayan lambu. Dala yana nuna ƙaramin adadin 'ya'yan itace da ake buƙata, kuma baya saita iyakar su. A saman saman akwai mai kayan lambu mai wadatar da sinadarai masu mahimmanci. Alawus na yau da kullun: cokali ɗaya zuwa biyu, wannan yana la'akari da man da aka yi amfani da shi wajen dafa abinci da kuma yin salati.
Kamar kowane tsarin abinci na yau da kullun, dala mai cin ganyayyaki yana da illa. Don haka, ba ta la'akari da cewa a cikin tsufa bukatun ginin jiki ya zama mai girman kai kuma ba lallai ba ne a ci abinci mai yawa. Sabanin haka, a cikin abinci mai gina jiki na yara da matasa, da kuma mutanen da ke yin aikin motsa jiki, ya kamata a sami karin furotin a cikin abinci.
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Bincike a cikin 'yan shekarun nan ya nuna cewa yawan furotin na dabba a cikin abincin ɗan adam yana haifar da cututtuka da yawa. Saboda haka, ko da yake yana da, ba shakka, ba zai yiwu a yi rayuwa ba tare da furotin ba kwata-kwata, bai kamata ku yi wa jikin ku nauyi da shi ba. A wannan ma'anar, cin ganyayyaki yana da fa'ida akan abinci mai gauraye, tunda tsire-tsire suna ɗauke da ƙarancin furotin kuma ba ta da hankali a cikinsu fiye da naman dabbobi.
Baya ga iyakance furotin, cin ganyayyaki yana da wasu fa'idodi. Yanzu mutane da yawa suna kashe kuɗi don siyan kowane nau'in kayan abinci mai gina jiki waɗanda ke ɗauke da mahimman fatty acid, fiber na abinci, antioxidants da sauran abubuwan shukar da ake tallatawa a ko'ina, gaba ɗaya sun manta cewa kusan dukkanin waɗannan abubuwan, amma a farashi mai matsakaici, ana iya samun su ta hanyar. canza zuwa abinci mai gina jiki tare da 'ya'yan itatuwa, berries, kayan lambu, hatsi da legumes.
Duk da haka, ya kamata a tuna cewa kowane abinci, ciki har da mai cin ganyayyaki, ya kamata ya bambanta kuma ya daidaita daidai. Sai kawai a cikin wannan yanayin zai amfani jiki, kuma ba zai cutar da shi ba.