A cikin ƙarni na ashirin, Franz Kafka, yana zaune a akwatin kifaye yana tunanin kansa, ya ce: “Yanzu zan iya kallon ku cikin nutsuwa, ba zan ƙara ci ku ba.” Tabbas, ba zai iya ma tunanin cewa kalmominsa ne za su zama taken masu cin ganyayyaki na duniya ba – “BAN CI KOWA ba.”
Zaratan cin ganyayyaki da babu shakka ita ce Indiya, inda kusan kashi 80% na al'ummar kasar ke cin abinci kawai. Amma a Turai da Rasha, salon cin ganyayyaki ya fara samun karbuwa.
Akwai fa'idodi da yawa don zama mai cin ganyayyaki ko mai cin ganyayyaki. Amma, ko da me ya sa kuka zaɓi wannan salon, kowane mai cin ganyayyaki ya kamata ya kula da lafiyarsa ta musamman. A tarihi, mutane sun saba da samun sinadirai masu dacewa waɗanda ke tallafawa girma, haɓakar hormone, aikin jiki, da tsarin rigakafi mai kyau daga kayan dabba, don haka kawai kawar da su daga abincin yau da kullum ba tare da damuwa da jiki ba shine zaɓi. Wannan shine dalilin da ya sa mutanen da suka hau kan hanyar cin ganyayyaki suna fuskantar matsaloli tare da lafiyar jiki da na zuciya a matakin farko. Rashin sanin yadda za a iya samun abubuwan da suka dace daga wasu samfuran da suka dace da salon vegan, wasu daga cikinsu sun yi watsi da imaninsu. Sanin abubuwan da ke da mahimmanci ga kowane mai cin ganyayyaki ko mai cin ganyayyaki ba kawai wajibi ne ga masu farawa ba.
Bari mu kalli abubuwa masu mahimmanci guda 7 da yadda zaku iya samun su.
• Protein
Lokacin da kuka gaya wa mutane ba ku ci nama, tambayar da yawanci ke tasowa ita ce, “Amma game da furotin fa?” A cikin talakawa, sunadaran sunada alaƙa da nama, duk da cewa a kimiyance an tabbatar da cewa buƙatun furotin kuma ana iya biyan su ta hanyar abinci na shuka. Amma, wata muhimmiyar matsala da ke fuskantar al'ummar kimiyya da likitanci ita ce daidai amfanin furotin da ake cinyewa. Duk matsalar tana cikin mahimman amino acid waɗanda jikinmu ba zai iya haɗa kansa ba, amma yana karɓa daga waje kawai. Kuma a nan algae masu cin abinci sun zo don ceto, saboda ba kawai suna da furotin mai yawa ba, amma algae irin su fucus kuma sun ƙunshi dukkanin muhimman amino acid. Don haka, ta hanyar haɗawa da "algae dama" a cikin abincin ku, za ku kawar da matsalar rashin furotin - kayan gini.
Vitamin B-12 (cyanocobalamin)
B-12 yana da alhakin girma da ci gaban erythrocytes (jajayen jini) da kuma gudanar da motsa jiki da kuma kula da tsarin jin tsoro. Bukatar wannan bitamin musamman yana ƙaruwa a lokacin daukar ciki, haɓaka aikin tunani da kuma lokacin motsa jiki. Rashin wannan bitamin yana barazanar tare da sakamako mai tsanani - anemia, lalacewar da ba za a iya jurewa ba ga jijiyoyi da filaye na myelin, gajiya da ƙumburi na gabobin. Ana samun B-12 da yawa a cikin nama! Kuma don tabbatar da samun isasshen wannan bitamin, kuna buƙatar haɗa da hatsi mai ƙarfi, madara soya da, ba shakka, algae a cikin abincinku na yau da kullun.
• Calcium
Idan kai mai cin ganyayyaki ne kuma ba ku ci kayan kiwo ba, to ya kamata ku yi tunanin tushen calcium don jikin ku. Kowa ya san cewa ana buƙatar calcium mai ma'adinai don ƙashi da hakora. Tare da shekaru, yawan adadin ƙwayar calcium yana ƙaruwa daga 1000 MG kowace rana zuwa 1200-1500 MG. A ina za ku iya samun wannan adadin? Nemo kaji, broccoli, figs, tofu da hatsi, ko juya zuwa jelly fucus. Bayan haka, cokali ɗaya na abin da ke cikin calcium zai iya maye gurbin gabaɗayan gilashin madarar saniya!
• Vitamin D
Vitamin D yana haɗe a jikinmu idan muna ƙarƙashin hasken rana (ultraviolet) kuma muna cin kifi da yawa, wanda ya ƙunshi polyunsaturated fatty acids. A matsayinka na mai mulki, sanannun "kayayyakin cin ganyayyaki" ba shine tushen wannan bitamin ba. Kuna iya ramawa ga rashin bitamin D ta hanyar cinye bitamin masu tsada ko irin tsire-tsire "m" kamar alfalfa da horsetail. Seaweed, kamar man zaitun, tushen tushen tsire-tsire ne na Omega-3 da bitamin D, don haka ƙara shi a cikin abincin ku na iya zama madaidaicin madadin duka bitamin roba da sabbin ganye a kowane lokaci na shekara.
• Ironarfe
Iron shine muhimmin sinadari na haemoglobin, wanda ke ɗaukar iskar oxygen daga huhu zuwa kowane tantanin halitta a jikinka. Iron iri biyu ne (divalent da trivalent, ko narkewa da mara narkewa). A matsayin tushen ƙarfe ga masu cin ganyayyaki, legumes, goro, prunes, raisins, kabeji da broccoli zasu taimaka. Ana ba da shawarar amfani da waɗannan abinci tare da kayan lambu masu wadatar bitamin C (don mafi kyawun ɗaukar baƙin ƙarfe). Kada ku ci abinci mai arzikin ƙarfe tare da shayi ko kofi, kamar yadda tannins daga waɗannan zasu haifar da baƙin ƙarfe kuma suna tsoma baki tare da sha.
• Zinc
Zinc mai shiga ne kai tsaye a yawancin matakai da ke faruwa a cikin jiki, ciki har da warkaswa da na rayuwa, kuma yana shiga cikin samuwar rigakafi. Zinc yana da matukar mahimmanci ga lafiya da kyau gashi, fata mai tsabta. Zinc ya zama dole ba kawai ga mata don kula da kyakkyawa da matasa ba, har ma ga maza don haɓakar hormones na maza. Ana iya samun Zinc daga (fucus), masara, broccoli, avocado, wake, namomin kaza da lentil.
• Vitamin A
An yi imanin cewa mafi kyawun tushen bitamin A shine man kifi, hanta naman sa da man shanu. Amma, idan kun kasance mai cin ganyayyaki ko mai cin ganyayyaki, to kuna buƙatar zaɓar wani madadin - karas, kabewa, alayyafo, furen kwatangwalo, kuma, ba shakka, ciyawa. Vitamin A ba kawai kyakkyawan samfurin kwaskwarima ba ne (duk 'yan mata sun sani game da wannan), amma kuma suna shiga cikin halayen rigakafi da kuma yaki da ƙwayoyin cuta, yana da karfi antioxidant kuma ana amfani dashi a cikin rigakafi da maganin ciwon daji.
Daga abin da ke sama, kuskuren ƙarshe yana nuna kansa cewa kasancewa mai cin ganyayyaki yana da matukar wahala, tun da veganism ba ƙin yarda da kayan dabba ba ne, amma dukan kimiyya! Amma wannan ba haka bane idan kuna da ilimin da ya dace, har ma mafi kyau - shirye-shiryen da aka yi.
Wani kamfanin bincike na kasar Rasha, tare da hadin gwiwar masana kimiyya daga Cibiyar Kimiyya ta Rasha, sun kirkiro wani layi na samfurori na samfurori da suka dogara da fucus, ruwan teku wanda ba a yarda kawai ba, amma kuma ya zama dole a cikin abincin masu cin ganyayyaki da masu cin ganyayyaki.
Ana gabatar da samfurori a cikin nau'i na kwayoyin halitta (fucus jelly), wanda jikin mutum ya cika da kyau, tun da sinadaran da kwayoyin halitta na jelly suna kusa da jini na jini na mutum.
An samar da shi ta amfani da fasaha mai mahimmanci, ba tare da amfani da sinadarai da yanayin zafi ba, FUCO jelly tare da ƙari na 100% 'ya'yan itatuwa na halitta zai iya ramawa rashin bitamin, microelements, amino acid da polyunsaturated fatty acids. Wannan shi ne saboda manyan abubuwan da mutanen da suka ƙi abinci na asalin dabba na iya rasa suna cikin "sarki-algae" -!
Kamfanin yana samar da kayan aikin warkewa da aikin abinci da kayan kwalliya kuma yana tallafawa duk waɗanda ke kan hanyar cin ganyayyaki, ko kuma suna farawa. Don haka, ga duk masu cin ganyayyaki ko masu cin ganyayyaki, ana ba da shawarwari kyauta tare da babban masanin abinci mai gina jiki. Kuna iya tuntuɓar masanin abinci mai gina jiki kuma ku koyi game da samfuran ta hanyar kiran waya kyauta 8(800) 550-53-39 ko a shafin
Kuyi subscribing din mu a social media. hanyoyin sadarwa: