Tattaunawa na Gaskiya tare da Masanin Abinci Brenda Davis
Akwai wasu fa'idodin kiwon lafiya masu ban sha'awa ga cin abinci mai cin ganyayyaki, gami da rage haɗarin cututtuka na yau da kullun kamar cututtukan zuciya da nau'in ciwon sukari na 2. Masu cin ganyayyaki ba sa iya yin kiba da kiba kuma su rayu tsawon rai. Koyaya, cin ganyayyaki ba ya bada garantin cin abinci mai kyau. Bayan haka, gwangwani da abubuwan sha masu sukari gabaɗaya kashi 100 cikin XNUMX masu cin ganyayyaki ne, kamar yadda sauran abinci masu ƙiba, gishiri, da sikari suke da yawa waɗanda ba su da lafiya.
A cikin wannan labarin, za mu dubi abubuwa shida da suka fi zama sanadin tuntuɓe ga masu cin ganyayyaki da yadda za mu guje su.
1. Canje-canje daga nama zuwa dankali da taliya tare da bagels.
Babban kuskuren da sababbin masu cin ganyayyaki ke yi shine sauya nama zuwa dankali, taliya da jakunkuna. Duk da yake gaskiya ne cewa taliya da jakunkuna sun saba, abinci mai daɗi, ba cikakken abinci ba ne. Noodles, jakunkuna da sauran kayayyakin farin fulawa sune carbohydrates mai ladabi. A duk lokacin da tace carbohydrates ya zama ginshiƙan abinci, suna ba da gudummawa ga kiba, cututtukan zuciya, nau'in ciwon sukari na 2, da cututtukan gastrointestinal.
Carbohydrates suna da kyau, ba matsala. A gaskiya ma, ana samun mafi ƙasƙanci na cututtuka na yau da kullum a duniya a yankunan da ke da yawan abincin carbohydrate. Duk da haka, a cikin abinci mai gina jiki mai girma carbohydrate, waɗannan carbohydrates suna fitowa daga dukan abincin shuka kamar kayan lambu, legumes, hatsi, 'ya'yan itatuwa, kwayoyi, da tsaba. Wadannan abinci suna cikin abinci, cikakke tare da abubuwan gina jiki kamar fiber, phytosterols, bitamin, ma'adanai, da mahimman fatty acid.
Don guje wa wannan tuntuɓe na yau da kullun, kawai maye gurbin naman da wake da ganye. Dogaro da ɗanyen abinci na shuka don carbohydrates. Rage amfani da ingantaccen kayan fulawa.
2. Sauya nama da kayan kiwo da ƙwai.
Sau da yawa, sababbin masu cin ganyayyaki suna ƙoƙarin maye gurbin nama, kaza, da kifi da kayan kiwo (mafi yawa cuku) da ƙwai. Jita-jita na yau da kullun sun haɗa da pizza, lasagna, macaroni da cuku, soyayyen cuku sandwiches, cuku omelettes.
Kayayyakin kiwo ba su da tushe na baƙin ƙarfe kuma suna hana shan ƙarfe. Ƙarfe ɗin da ke cikin ƙwai ba shi da kyau sosai. Don haka, lokacin da masu cin ganyayyaki suka maye gurbin nama (wanda ya ƙunshi adadi mai yawa na ƙarfe mai karɓuwa) tare da kayan kiwo da ƙwai, sakamakon zai iya zama raguwar abun ciki na ƙarfe a cikin jiki.
Don guje wa wannan matsala, masu cin ganyayyaki ya kamata su maye gurbin nama tare da tushen shuka mai kyau na ƙarfe, kamar legumes.
Sauran hanyoyin samun ƙarfe mai kyau: kwayoyi da tsaba (musamman ƙwayayen Pine da tsaba na kabewa), busassun 'ya'yan itace, molasses, namomin kaza da wasu kayan lambu (greens da Peas), hatsi (musamman quinoa, amaranth da hatsi masu ƙarfi).
Haka kuma a rika cin abinci mai wadataccen bitamin C kamar su 'ya'yan itatuwa da kayan marmari tare da abinci mai wadataccen ƙarfe don ƙara yawan jan ƙarfe. Ka guje wa cin abinci tare da samfuran da ke ɗauke da ƙwayar alkama, saboda suna da wadata a cikin phytates, wanda ke rage yawan ƙwayar ƙarfe.
3. Amfani da trans fatty acids.
Trans fatty acids fats ne marasa ƙarfi waɗanda aka canza daga mai mai ruwa zuwa kitse mai ƙarfi, da farko ta hanyar aiwatar da hydrogenation. Daga yanayin kiwon lafiya, trans fatty acids bala'i ne. Wadannan kitse suna kunshe a cikin membranes tantanin halitta, suna canza siffar su, sassauƙa da haɓakawa da rushe aikin su.
Kusan kashi 90 cikin XNUMX na kitse mai yaduwa suna zuwa ne daga wasu kitse masu hydrogenated da ake samu a cikin abinci da aka sarrafa da soyayye. Abubuwan da aka fi mayar da hankali sune margarine, crackers, cookies, muesli, kayan gasa, guntu, abun ciye-ciye, da abinci mai soyayyen.
Hukumar Lafiya ta Duniya (WHO) ta ba da shawarar cewa kasa da kashi ɗaya cikin ɗari na adadin kuzari na zuwa daga fatty acids. Ga mutumin da ke cin calories 1 a rana, kusan gram 2000 ke nan, ko kuma kusan rabin abin da za ku samu daga kututture ɗaya ko matsakaicin abinci na soyayyen faransa. Yawan cin fatty acids ya dogara kusan gaba ɗaya akan adadin sarrafa abinci da soyayyen abinci da ake cinyewa.
Don guje wa trans fatty acids, karanta lakabin kuma ku guje wa duk wani abu da ya ƙunshi wani ɓangaren mai na kayan lambu.
4. Zaton cewa duk abubuwan gina jiki da muke samu ta halitta.
Duk da yake wannan gaskiya ne a ka'idar, ba gaskiya bane a aikace. Ana samun dukkan abubuwan gina jiki a cikin yanayi; duk da haka, saboda salon rayuwarmu, abubuwan gina jiki da yawa sun zama masu wahala a samu a wasu yanayi.
Ga masu cin ganyayyaki, bitamin B12 misali ne mai kyau na yadda sinadarai da ake samu a cikin yanayi a zahiri ba ya cikin abincin da muke ci. Vitamin B12 sinadari ne wanda kwayoyin cuta ke samarwa da farko. Yana cikin duk wani abu da aka gurbata da ƙwayoyin cuta masu samar da B12. Duk da yake abincin dabba shine tushen tushen bitamin B12, abincin shuka ba. Wannan saboda muna cire ƙwayoyin cuta masu samar da B12 a ƙoƙarin rage kasancewar ƙwayoyin cuta. Masu cin ganyayyaki suna samun ƙasa da B12 idan aka kwatanta da omnivores, kuma masu cin ganyayyaki suna da mafi ƙarancin matakan kowane rukuni.
Rashin bitamin B12 a cikin abinci yana haifar da anemia megaloblastic, lalacewar jijiya, rikicewar gastrointestinal, da haɓakar matakan homocysteine . Matsakaicin matakan homocysteine na iya kawar da duk wani tasirin kariya na zuciya na cin ganyayyaki.
Dogaro da tushen bitamin B12 ga masu cin ganyayyaki sun haɗa da abinci mai ƙarfi (yisti na gina jiki, hatsi, abubuwan sha waɗanda ba na kiwo ba, madadin nama, da sauransu), kari, da samfuran dabbobi (kayan kiwo). Ba a la'akari da samfuran dabbobi a matsayin tushen tushen bitamin B12 ga waɗanda suka wuce 50, saboda tsofaffi na iya yin rauni sosai a cikin ikon su na rushe B12.
Don samun isasshen bitamin B12 daga abinci ko kari, muna buƙatar samun akalla 1000 zuwa 2000 micrograms na B12 mako-mako. Tushen ruwan teku, abinci mai gatsi, da kayan lambu ba amintattun tushen bitamin B12 ba ne.
5. Samun isassun acid fatty acid omega-3.
Duk da yake cin ganyayyaki yakan zama ƙasa da mai, kitse mai kitse, da cholesterol fiye da na abinci mara kyau, gabaɗaya ba su ba da fa'ida akan abincin da ba na cin ganyayyaki ba mai wadatar omega-3 fatty acids. Wannan wani bangare ne saboda masu cin ganyayyaki ba sa cin kifi, mafi kyawun tushen omega-3s a cikin abinci na omnivore.
Masu cin ganyayyaki suna da buqatar omega-3 fiye da masu cin ganyayyaki saboda dole ne masu cin ganyayyaki su canza fatty acid da aka samu daga tsire-tsire zuwa mafi yawan fatty acid omega-3 fatty acid da ake samu a cikin kifi. Don haka, ana shawartar masu cin ganyayyaki da su haɗa aƙalla kashi 3 na adadin kuzarin su daga fatty acid omega-1,25, ko kuma kusan gram 3 zuwa 3 a kowace rana, a cikin abincinsu na yau da kullun.
Mafi kyawun tushen tsire-tsire na omega-3 fatty acids sune flaxseed da man flaxseed, hempseed da hempseed oil, chia tsaba da man chia, man canola, walnuts, koren kayan lambu, da kuma tsiro alkama. Ɗaya daga cikin cokali na flaxseed yana samar da kimanin gram 2,6 na omega-3 fatty acids, yayin da teaspoon daya na man flaxseed yana samar da kimanin 2,7 grams. Masu cin ganyayyaki na Lacto-ovo na iya samun wasu fatty acids na omega-3 daga ƙwai, kuma masu cin ganyayyaki da masu cin ganyayyaki na iya samun wasu fatty acids na omega-3 daga ƙwayoyin microalgae na al'ada.
6. Yawan cin abinci!
Mutane da yawa sun yi imanin cewa cin ganyayyaki zai kare su daga kiba da kiba. Duk da yake gaskiya ne cewa masu cin ganyayyaki da masu cin ganyayyaki sukan kasance mafi ƙanƙanta fiye da takwarorinsu na ko'ina, cin ganyayyaki ba ya ba da garantin raƙuman jiki.
Abinci mai kyau da salon rayuwa yana haifar da lafiyar jiki ga mutane da yawa waɗanda suka canza zuwa cin ganyayyaki, amma ba koyaushe ba. Ga wasu mutane, cin ganyayyaki yana nufin ninka yawan mai. Cin abinci mai yawa yana haifar da kiba da kiba, kuma masu cin ganyayyaki, kamar yawancin Amurkawa, suna da damar da za su ci fiye da kima.
Tabbas, abin damuwa shine yawan kiba da kiba na iya danne fa'idodin kiwon lafiya da yawa waɗanda yawanci ke haifarwa daga cin ganyayyaki. Yin kiba yana ƙara haɗarin nau'in ciwon sukari na 2, cututtukan zuciya, wasu cututtukan daji, osteoarthritis, cutar gallbladder, gout, da bugun bacci. An gano cewa kiba yana kara kusan shekaru 20 ga mutum ta fuskar raguwar lafiya.
Ikon rabo yana da mahimmanci. Duk da yake yana da sauƙin cin abinci lokacin da abinci mai soyayyen abinci, kayan abinci mai gishiri, farin irin kek, da abubuwan sha masu zaki sune jigon abinci, yana yiwuwa a ci abinci mai kyau na musamman, irin su smoothies na 'ya'yan itace da burodin hatsi na gida.
Don guje wa cin abinci mai yawa, iyakance abincin ku zuwa abinci da aka sarrafa da mai. Iyakance abun ciki na kalori na abubuwan sha. Mayar da hankali ga babban fiber, dukan abincin shuka. Yi hankali da abin da kuke cinyewa. Ku ci a hankali. Haɗa aƙalla mintuna 30 zuwa 60 na motsa jiki kowace rana a cikin ayyukan yau da kullun.