Tushen rubuta wannan rubutun shine labarin “Kaɗan game da tatsuniyoyi na cin ganyayyaki”, wanda marubucin wanda ko dai da gangan ko kuma ba tare da fahimta ba ya tsara tatsuniyoyi masu yawa game da cin ganyayyaki, ya haɗa komai tare kuma a wurare kawai cikin wayo ya bar wasu bayanai.
Mutum zai iya rubuta cikakken littafi game da tatsuniyoyi da masu cin nama ke faɗi game da masu cin ganyayyaki, amma a yanzu za mu taƙaita kanmu ga tatsuniyoyi daga labarin “Kaɗan Game da Tatsuniyoyi na Cin Gari”. Don haka mu fara. Bani damar gabatarwa?
Labari mai lamba 1!
“A cikin yanayi, akwai nau’ikan dabbobi masu shayarwa kaɗan waɗanda mutum zai iya faɗi cewa wakilansu masu cin ganyayyaki ne daga haihuwa. Hatta ciyayi na gargajiya galibi suna cinye ɗan ƙaramin abincin dabbobi - alal misali, kwari da aka haɗiye tare da ciyayi. Mutum, kamar sauran manyan primates, ya fi haka ba "vegan daga haihuwa" ba: ta hanyar ilimin halitta, mu masu rinjaye ne tare da rinjaye na herbivory. Wannan yana nufin cewa jikin ɗan adam ya dace da cin abinci gauraye, kodayake tsire-tsire yakamata su kasance mafi yawancin abincin da ake ci (kimanin 75-90%).
A gabanmu sanannen tatsuniyar tatsuniya ce tsakanin masu cin nama game da “makorin gauraye abinci mai gina jiki ga mutum.” A haƙiƙa, ma’anar “omnivore” a kimiyyance ba ta da ma’anar ma’anarta, kamar yadda babu ƙayyadaddun iyakoki tsakanin waɗanda ake kira omnivores – a ɗaya ɓangaren – da masu cin nama tare da ciyayi – a daya bangaren. Don haka marubucin labarin da kansa ya bayyana cewa ko da na gargajiya herbivores hadiye kwari. A zahiri, masu cin nama na gargajiya wani lokaci ba sa raina “ciyawa”. Ko ta yaya, ba boyayye ba ne ga kowa cewa a cikin matsanancin yanayi yakan zama ruwan dare dabbobi su ci abincin da ya dace da su. Irin wannan matsananciyar yanayi ga birai dubban shekaru da suka wuce ya kasance mai sanyi a duniya. Sai ya zama cewa da yawa na gargajiya herbivores da carnivores a zahiri omnivores. Me yasa irin wannan rarraba? Ta yaya za a yi amfani da shi azaman hujja? Wannan wauta ce kamar a ce biri ya yi jayayya da rashin son zama mutum bisa zargin cewa yanayi bai samar masa da tsayuwar daka ba!
Yanzu bari mu matsa zuwa ƙarin takamaiman tatsuniyoyi na cin ganyayyaki. Labari mai lamba 2.
"Ina so in ambaci wani ƙarin bayani. Sau da yawa, masu goyon bayan kididdiga kan illar nama suna nuni ne ga wani bincike da aka gudanar a Amurka na Seventh-day Adventists wadanda ba sa cin nama saboda haramcin addini. Nazarin ya nuna cewa Adventists suna da ƙananan ƙwayar cutar kansa (musamman ciwon nono da ciwon hanji) da cututtukan zuciya. Na dogon lokaci, an dauki wannan hujjar alamar cutarwar nama. Duk da haka, daga baya an gudanar da irin wannan binciken a tsakanin 'yan ɗariƙar Mormons, waɗanda salon rayuwarsu ya kusa kusa da na Adventists (musamman, waɗannan ƙungiyoyin biyu sun haramta shan taba, shan barasa; an yi la'akari da cin abinci mai yawa, da dai sauransu) - amma wanda, sabanin Adventists, suna cin nama. . Sakamakon binciken ya nuna cewa ɗariƙar ɗariƙar Mormons, da masu cin ganyayyaki masu cin ganyayyaki, sun rage yawan cututtukan cututtukan zuciya da ciwon daji. Don haka, bayanan da aka samu sun ba da shaida kan hasashen illar nama haka.
Akwai kuma da yawa wasu nazarce-nazarce da aka yi kan lafiyar masu cin ganyayyaki da masu cin nama, wadanda suka yi la’akari da munanan halaye, matsayin zamantakewa da wasu abubuwa da dama. Don haka, alal misali, bisa ga sakamakon wani bincike na shekaru 20 da jami'ar Heidelberg ta gudanar, masu cin ganyayyaki sun fi masu cin nama lafiya sosai kuma suna da wuya su kamu da munanan cututtuka na gabobin ciki, ciki har da nau'in ciwon daji daban-daban. , da cututtukan zuciya.
Labari mai lamba 3.
“… a zahiri, Ƙungiyar kawai ta gane cewa cin ganyayyaki da cin ganyayyaki masu cin ganyayyaki abin karɓa ne ga mutum (musamman, ga yaro) - amma! Dangane da ƙarin abubuwan da suka ɓace na abubuwan da ke aiki da ilimin halitta a cikin nau'ikan shirye-shiryen pharmacological da / ko abin da ake kira samfuran garu. Abinci masu ƙarfi abinci ne waɗanda aka cika ta hanyar wucin gadi tare da bitamin da microelements. A cikin Amurka da Kanada, ƙarfafa wasu abinci ya zama dole; a cikin kasashen Turai - ba wajibi ba, amma yaduwa. Masu cin ganyayyaki kuma sun yarda cewa cin ganyayyaki da cin ganyayyaki na iya samun ƙimar kariya dangane da wasu cututtuka - amma sam ba sa gardamar cewa abinci na tushen tsire-tsire shine kawai hanyar hana waɗannan cututtuka.
A gaskiya ma, yawancin ƙungiyoyin abinci na abinci a duniya sun gane cewa ingantaccen tsarin cin ganyayyaki ya dace da mutane daga kowane jinsi da shekaru, da kuma mata masu ciki da masu shayarwa. A ka'ida, kowane abinci ya kamata a yi tunani sosai, ba kawai mai cin ganyayyaki ba. Masu cin ganyayyaki ba sa buƙatar wani kari na bitamin da abubuwan gano abubuwa! Masu cin ganyayyaki kawai suna buƙatar karin bitamin B12, har ma a cikin su kawai waɗanda ba su iya cin kayan lambu da 'ya'yan itatuwa daga lambun su da lambun su, amma an tilasta musu su sayi abinci a cikin shaguna. Har ila yau, ya kamata a lura a nan cewa naman dabba a mafi yawan lokuta yana dauke da adadi mai yawa na sinadirai kawai saboda dabbobin gida suna karɓar waɗannan abubuwan gina jiki na bitamin (ciki har da bitamin B12!) Da kuma ma'adanai.
Labari mai lamba 4.
“Kashi na masu cin ganyayyaki a cikin al’ummar yankin yana da yawa, kuma ya kai kusan kashi 30%; ba wai kawai ba, har ma wadanda ba masu cin ganyayyaki ba a Indiya suna cin nama kadan. […] Af, wata hujja mai ban mamaki: a cikin tsarin tsarin yau da kullum don nazarin abubuwan da ke haifar da irin wannan mummunan yanayi tare da cututtuka na zuciya da jijiyoyin jini, masu bincike sun yi ƙoƙari, a tsakanin sauran abubuwa, don samun hanyar haɗi tsakanin hanyar cin ganyayyaki ba tare da cin ganyayyaki ba. da kuma haɗarin cututtukan zuciya da jijiyoyin jini (Gupta). Ba a samu ba. Amma tsarin baya - hawan jini a cikin masu cin ganyayyaki - hakika an samo shi a Indiyawa (Das et al). A cikin kalma, cikakken kishiyar ra'ayi da aka kafa.
Anemia kuma yana da tsanani sosai a Indiya: fiye da 80% na mata masu juna biyu da kusan 90% na 'yan mata masu tasowa suna fama da wannan cuta (bayani daga Hukumar Binciken Likitan Indiya). A cikin maza, abubuwa sun ɗan fi kyau: kamar yadda masana kimiyya a Cibiyar Bincike a Asibitin Tunawa a Pune suka gano, duk da cewa matakan haemoglobin ɗin su ba su da yawa, anemia kamar haka ba kasafai ba ne. Abubuwa ba su da kyau a cikin yara na duka jinsi (Verma et al): kusan kashi 50% daga cikinsu suna fama da rashin lafiya. Bugu da ƙari, irin wannan sakamakon ba za a iya danganta shi ga talauci na yawan jama'a ba: a tsakanin yara daga manyan al'umma, yawancin anemia ba su da yawa, kuma kusan 40%. Lokacin da suka kwatanta abin da ya faru na anemia a cikin masu cin ganyayyaki masu cin ganyayyaki da marasa cin ganyayyaki, na farko sun gano ya ninka kusan sau biyu fiye da na baya. Matsalar karancin jini a Indiya na da matukar tsanani har gwamnatin Indiya ta tilastawa gwamnatin Indiya daukar wani shiri na musamman na yaki da wannan cuta. Karancin haemoglobin a cikin Hindu yana kai tsaye kuma ba tare da dalili ba yana da alaƙa da ƙarancin cin nama, wanda ke haifar da raguwar abun ciki na baƙin ƙarfe da bitamin B12 a cikin jiki (kamar yadda aka ambata a sama, har ma da masu cin ganyayyaki a wannan ƙasa). ku ci nama a matsakaici sau ɗaya a mako).
A haƙiƙa, mabiya addinin Hindu waɗanda ba masu cin ganyayyaki ba suna cin nama da yawa, kuma masana kimiyya suna danganta cututtukan zuciya da yawan cin abincin dabbobi akai-akai, wanda masu cin ganyayyaki ma suke cinyewa (kayan kiwo, qwai). Matsalar anemia a Indiya ba ta dogara da cin ganyayyaki ba, amma sakamakon talaucin jama'a ne. Ana iya ganin irin wannan hoton a duk kasar da yawancin al'ummar kasar ke rayuwa a kasa da kangin talauci. Anemia kuma ba cuta ce da ba kasafai ba a kasashen da suka ci gaba. Musamman mata suna da saurin kamuwa da cutar anemia, a tsakanin mata masu juna biyu anemia gabaɗaya al'amari ne na al'ada a ƙarshen matakin ciki. Musamman ma a kasar Indiya, ana danganta cutar karancin jini da cewa an daukaka shanu da nonon saniya zuwa matsayin wurin ibada, yayin da kayayyakin kiwo ke da matukar illa ga shakar iron, kuma nonon saniya ya kan haifar da karancin jini ga jarirai. kamar yadda ma Hukumar Lafiya ta Duniya ta bayyana. . A kowane hali, babu wata shaida da ke nuna cewa anemia ya fi yawa a cikin masu cin ganyayyaki fiye da masu cin nama. Gaba! Sakamakon wasu bincike da aka gudanar ya nuna cewa an fi samun karancin jini a cikin mata masu cin nama a kasashen da suka ci gaba fiye da mata masu cin ganyayyaki. Wadancan masu cin ganyayyaki da suka san cewa ƙarfen da ba shi da heme ya fi dacewa da jiki a haɗe shi da bitamin C ba sa fama da anemia ko rashi na baƙin ƙarfe saboda suna cinye kayan lambu masu ƙarfe (misali wake) a haɗe da bitamin C (misali. , ruwan 'ya'yan itace orange ko sauerkraut). kabeji), da kuma yawan shan abin sha mai arziki a cikin tannin da ke hana jan ƙarfe (baƙar fata, kore, farin shayi, kofi, koko, ruwan rumman tare da ɓangaren litattafan almara, da dai sauransu). Bugu da ƙari, an daɗe da sanin cewa ƙarancin ƙarfe a cikin jini, amma a cikin yanayin al'ada, yana da tasiri mai kyau ga lafiyar ɗan adam, saboda. yawan baƙin ƙarfe na kyauta a cikin jini wuri ne mai kyau ga ƙwayoyin cuta daban-daban, wanda, saboda haka, jini yana da sauri kuma mafi inganci yana canjawa da jini zuwa gabobin ciki na mutum.
“Babban abin da ya jawo mace-mace a tsakanin mutanen arewa – ciki har da ‘yan Eskimos — ba cututtuka na gaba daya ba ne, amma yunwa, cututtuka (musamman tarin fuka), cututtuka masu yaduwa, da kuma hadurra. Tabbas, ko da mun juya zuwa ga mafi wayewa na Kanada da Greenland Eskimos, har yanzu ba za mu sami wani tabbataccen tabbaci na “laifi” na abincin Eskimo na gargajiya ba.
Abin ban mamaki shine dabarar da marubucin labarin "Kadan game da tatsuniyoyi na cin ganyayyaki" ke ƙoƙari, a gefe guda, don matsawa duk laifin cin ganyayyaki a Indiya, kuma a gefe guda, yana ƙoƙari. da dukkan karfinsa don tabbatar da cin naman Eskimos! Ko da yake yana da kyau a lura a nan cewa abincin Eskimos ya bambanta da abincin mutanen da ke zaune a kudancin Arctic Circle. Musamman kitsen da ke cikin naman namun daji ya sha bamban da kitsen naman dabbobin gida, amma duk da haka, yawan cututtukan zuciya da jijiyoyin jini a tsakanin kananan mutanen Arewa ya fi na kasar nan gaba daya. A cikin wannan al'amari, ya zama dole a yi la'akari da wasu yanayi mafi dacewa da muhalli da yanayin yanayin rayuwar al'ummomin Arewa Mai Nisa, da kuma juyin halittar kwayoyin halittarsu, wanda shekaru da yawa ya faru tare da halayen abinci mai gina jiki. waɗancan latitudes kuma sun bambanta sosai da juyin halittar sauran mutane.
“A zahiri, ɗaya daga cikin abubuwan haɗari ga osteoporosis duka biyun sun wuce kima da ƙarancin furotin. Lallai, akwai adadin binciken da ke tabbatar da mafi kyawun alamun lafiyar kashi a cikin masu cin ganyayyaki; duk da haka, bai kamata a manta da cewa babban abun ciki na sunadaran dabba a cikin abincin ba shine kawai - kuma watakila ba ma mahimmanci ba - abin da ke taimakawa wajen ci gaban osteoporosis. Kuma a wannan lokaci ina so in tunatar da ku cewa masu cin ganyayyaki a kasashen da suka ci gaba, a kan misalinsu, an samu bayanai kan ingancin salon cin ganyayyaki, a mafi yawan lokuta, mutane ne masu lura da lafiyarsu a hankali. Don wane dalili, ba daidai ba ne a kwatanta ayyukansu da matsakaicin ƙasa.”
Na'am! Ba daidai ba! Kuma idan sakamakon wadannan binciken, wanda a wasu lokuta ya bayyana sau biyu asarar calcium daga kasusuwan mata masu cin ganyayyaki idan aka kwatanta da masu cin ganyayyaki, ba su goyi bayan masu cin ganyayyaki ba, to lallai wannan zai zama wata hujja a kan cin ganyayyaki!
“Mafi yawanci ana ambaton tushe guda biyu a matsayin tallafi ga kasida game da illar madara: nazarin wallafe-wallafen da wasu mambobi masu aiki na PCRM suka yi, da kuma labarin da aka buga a cikin Medical Tribune na Dr. W. Beck. Duk da haka, idan an yi nazari sosai, sai ya zama cewa tushen wallafe-wallafen da "likitoci masu alhakin" suka yi amfani da su ba su ba da dalilan da suka yanke shawarar ba; kuma Dokta Beck ya yi watsi da wasu mahimman bayanai: a cikin ƙasashen Afirka, inda yawan ciwon kashi ya ragu, matsakaicin tsawon rayuwa kuma yana da ƙasa, yayin da osteoporosis cuta ce ta tsufa ... "
A cikin kasashen da suka ci gaba, mutane suna samun ciwon kashi ko da a cikin shekaru 30-40, kuma ba kawai mata ba! Don haka, idan marubucin ya so ya nuna a fili cewa ƙaramin adadin dabbobi a cikin abincin mutanen Afirka na iya haifar da osteoporosis a cikin su idan tsawon rayuwarsu ya karu, to bai yi nasara ba.
"Game da cin ganyayyaki, ko kadan ba shi da kyau don kiyaye abun ciki na calcium na yau da kullun a cikin kasusuwa. […] An gudanar da cikakken nazarin wallafe-wallafen kan wannan batu a Jami'ar Pennsylvania; bisa ga wallafe-wallafen da aka yi bita, an kammala cewa masu cin ganyayyaki suna samun raguwar yawan ma'adinai na kashi idan aka kwatanta da mutanen da ake ciyar da su. "
Babu wata shaidar kimiyya da za ta nuna cewa cin abinci mai cin ganyayyaki yana ba da gudummawa ga ƙananan ƙarancin kashi! A cikin wani babban nazari da aka yi kan mata masu cin ganyayyaki da masu cin ganyayyaki 304, inda masu cin ganyayyaki 11 kacal suka shiga, an gano cewa, a matsakaita, matan masu cin ganyayyaki ba su da kaurin kashi fiye da masu cin ganyayyaki da masu cin ganyayyaki. Idan da gaske marubucin labarin ya yi ƙoƙari ya tunkari batun da ya taɓa shi da gaske, to lalle zai faɗi cewa ba daidai ba ne a yanke shawara game da masu cin ganyayyaki bisa binciken 11 na wakilansu! Wani binciken na 1989 ya gano cewa abun ciki na ma'adinai na kasusuwa da radius (radius) nisa kashi a cikin matan postmenopausal-146 omnivores, 128 ovo-lacto-vegetarians, da 16 vegans-sun kasance iri ɗaya a fadin jirgi. duk kungiyoyin shekaru.
“Har yau, hasashe cewa keɓe kayan dabbobi daga abinci yana ba da gudummawa ga kiyaye lafiyar kwakwalwa a lokacin tsufa kuma ba a tabbatar da hakan ba. Dangane da bayanan bincike daga masana kimiyya na Burtaniya, cin abinci mai yawa a cikin kifin yana da amfani don kiyaye lafiyar kwakwalwa a cikin tsofaffi - amma cin ganyayyaki bai yi tasiri mai kyau ga marasa lafiya da aka yi nazari ba. Veganism, a gefe guda, yana daya daga cikin abubuwan haɗari kwata-kwata - tun da irin wannan abinci, rashin bitamin B12 a cikin jiki ya fi yawa; kuma sakamakon rashin wannan bitamin abin takaici ya hada da tabarbarewar lafiyar kwakwalwa.”
Babu wata shaida ta kimiyya cewa rashi B12 ya fi kowa a cikin vegans fiye da masu cin nama! Masu cin ganyayyaki waɗanda ke cin abinci mai ƙarfi da bitamin B12 na iya ma samun matakan jini na bitamin fiye da wasu masu cin nama. Mafi sau da yawa, matsaloli tare da B12 suna samuwa ne kawai a cikin masu cin nama, kuma waɗannan matsalolin suna da alaƙa da halaye marasa kyau, salon rayuwa mara kyau, rashin abinci mara kyau da kuma sakamakon cin zarafi na B12 resorption, har zuwa cikakken ƙarewar kira na Castle factor, ba tare da shi ba. wanda assimilation na bitamin B12 ne kawai zai yiwu. a babban taro!
“A cikin bincike na, an gano bincike guda biyu cewa, da farko, sun tabbatar da ingantaccen tasirin abinci mai gina jiki na tsiro akan aikin kwakwalwa. Duk da haka, idan aka yi nazari sosai, ya zamana cewa muna magana ne game da yara da aka tashe a kan abincin macrobiotic - kuma macrobiotics ba koyaushe ya ƙunshi cin ganyayyaki ba; hanyoyin bincike da ake amfani da su ba su ba mu damar ware tasirin matakin ilimi na iyaye kan ci gaban yara ba.
Wata qarar qarya! Dangane da rahoton binciken da aka yi kan yara masu cin ganyayyaki da masu cin ganyayyaki da aka buga a 1980, duk yaran suna da matsakaicin IQ na 116, har ma da 119 ga yara masu cin ganyayyaki. Don haka, shekarun tunanin yara masu cin ganyayyaki sun riga sun wuce shekaru 16,5, kuma duk yaran da aka yi karatu gabaɗaya - ta watanni 12,5. Duk yaran suna cikin koshin lafiya. An sadaukar da wannan binciken musamman ga yara masu cin ganyayyaki, daga cikinsu akwai macrobiota vegan!
"Zan ƙara, duk da haka, matsalolin ƙananan masu cin ganyayyaki, abin takaici, ba koyaushe suna iyakance ga jarirai ba. Dole ne a yarda cewa a cikin manyan yara sun kasance, a matsayin mai mulkin, ba su da ban mamaki; amma har yanzu. Don haka, bisa ga binciken da masana kimiyya daga Netherlands suka yi, a cikin yara masu shekaru 10-16, waɗanda suka girma a kan abinci mai gina jiki kawai, ƙwarewar tunani sun fi dacewa fiye da yara waɗanda iyayensu ke bin ra'ayoyin gargajiya game da abinci mai gina jiki.
Abin bakin ciki ne a ce marubucin bai kawo jerin madogara da adabin da ya yi amfani da su a karshen labarinsa ba, don haka sai a iya tunanin daga ina ya samo irin wadannan bayanai! Har ila yau, abin lura ne cewa marubucin ya yi ƙoƙari ya sanya masu cin nama masu cin nama da masu cin nama da kuma tabbatar da girman hankali na waɗannan yara ta hanyar ilimin iyayensu, amma nan da nan ya matsar da duk laifin cin ganyayyaki na yara daga Holland.
"Tabbas, akwai bambanci: sunadaran dabba a lokaci guda yana ƙunshe da isasshen adadin duk mahimman amino acid guda 8 waɗanda jikin ɗan adam bai haɗa su ba kuma dole ne a cinye su da abinci. A yawancin sunadaran kayan lambu, abubuwan da ke cikin wasu muhimman amino acid suna da ƙasa sosai; don haka, don tabbatar da samar da amino acid na yau da kullun ga jiki, yakamata a haɗa tsire-tsire masu nau'ikan amino acid daban-daban. Muhimmancin gudummawar microflora na hanji na symbiotic don samarwa jiki da mahimman amino acid ba gaskiya ba ne, amma batun tattaunawa ne kawai."
Wata karya ko tsohon bayanan da marubucin ya sake buga ba tare da tunani ba! Ko da ba ku yi la'akari da kayan kiwo da ƙwai waɗanda masu cin ganyayyaki suke cinyewa ba, har yanzu kuna iya cewa bisa ga Protein Digestibility Corrected Amino Acid Score (PDCAAS) - hanya mafi dacewa don ƙididdige darajar sunadarai na halitta - furotin soya yana da darajar ilmin halitta mafi girma fiye da nama. A cikin furotin kayan lambu da kanta, ana iya samun raguwar ƙwayar wasu amino acid, amma furotin da kansa a cikin kayan shuka yawanci ya fi na nama, watau don haka ƙananan darajar nazarin halittu na wasu sunadaran kayan lambu suna ramawa ta hanyar babban taro. Bugu da ƙari, an dade da sanin cewa babu buƙatar haɗin sunadarai daban-daban a cikin abinci ɗaya. Hatta waɗancan masu cin ganyayyaki waɗanda ke cinye matsakaicin gram 30-40 na furotin a kowace rana suna samun ninki biyu na duk mahimman amino acid daga abincinsu kamar yadda Hukumar Lafiya ta Duniya ta ba da shawarar.
“Hakika, wannan ba ruɗi ba ne, amma gaskiya ne. Gaskiyar ita ce, tsire-tsire sun ƙunshi abubuwa da yawa waɗanda ke hana narkewar furotin: waɗannan su ne masu hanawa na trypsin, phytohemagglutinins, phytates, tannins, da sauransu ... Don haka, a cikin FAQ da aka ambata a wani wuri gaba a cikin rubutu, bayanan sun fito daga 50s. ba da shaida ba har ma da wadatar, amma ga yawan adadin furotin a cikin abincin ganyayyaki, ya kamata a yi gyare-gyare masu dacewa don narkewa.
Duba a sama! Masu cin ganyayyaki suna cinye furotin na dabba, amma ko da masu cin ganyayyaki suna samun isassun duk mahimman amino acid a cikin abincinsu.
“A zahiri jikin mutum ne ke samar da cholesterol; duk da haka, a cikin mutane da yawa, nasu kira yana rufe kawai 50-80% na bukatun jiki na wannan abu. Sakamakon Nazarin Vegan na Jamus ya tabbatar da cewa masu cin ganyayyaki suna da ƙananan matakan lipoprotein cholesterol mai yawa (wanda ake kira "mai kyau" cholesterol) fiye da yadda ya kamata.
OchereWannan ita ce dabarar marubucin, wanda ya yi shiru game da gaskiyar cewa matakin HDL-cholesterol a cikin masu cin ganyayyaki (kuma ba a cikin masu cin ganyayyaki ba!) A cewar sakamakon wasu nazarin, ya kasance kaɗan kaɗan fiye da masu cin nama (kifi-) masu cin abinci), amma har yanzu al'ada. Wasu nazarin sun nuna cewa matakan cholesterol na iya zama ƙasa a cikin masu cin nama kuma. Bugu da kari, marubucin bai ambaci gaskiyar cewa matakin "mummunan" LDL-cholesterol da jimlar cholesterol a cikin masu cin nama yawanci ya fi na al'ada kuma yana da mahimmanci fiye da masu cin ganyayyaki da masu cin ganyayyaki, kuma wani lokacin kan iyakoki akan hypercholesterolemia, wanda yawancin masana kimiyya. sifa ciwon zuciya. cututtuka na jijiyoyin jini!
"Game da bitamin D, hakika jikin mutum ne ke samar da shi - amma a karkashin yanayin yawan bayyanar fata ga radiation ultraviolet. Duk da haka, hanyar rayuwar mutum ta zamani ba ta da amfani ga dogon lokaci mai haskakawa na manyan wuraren fata; Yawaita bayyanar da hasken ultraviolet yana ƙara haɗarin kamuwa da cututtukan neoplasms, gami da masu haɗari kamar melanoma.
Rashin isasshen bitamin D a cikin masu cin ganyayyaki, sabanin maganganun marubutan FAQ, ba sabon abu ba - har ma a cikin ƙasashe masu tasowa. Misali, masana daga Jami'ar Helsinki sun nuna cewa matakin wannan bitamin a cikin ganyayyaki ya ragu; Ma'adinan ma'adinai na ƙasusuwan su kuma ya juya ya zama raguwa, wanda zai iya zama sakamakon hypovitaminosis D.
Ana samun karuwar rashin bitamin D a cikin masu cin ganyayyaki na Biritaniya. A wasu lokuta ma, muna magana ne game da keta tsarin ƙashi na yau da kullun ga manya da yara.”
Bugu da ƙari, babu wata bayyananniyar shaida cewa ƙarancin bitamin D ya fi yawa a cikin vegan fiye da masu cin nama! Duk ya dogara da salon rayuwa da abinci mai gina jiki na wani mutum. Avocados, namomin kaza, da margarin vegan sun ƙunshi bitamin D, kamar yadda kayan kiwo da ƙwai waɗanda masu cin ganyayyaki suke cinyewa. Sakamakon bincike da yawa da aka yi a kasashen Turai daban-daban, akasarin masu cin nama ba su sami adadin da ake bukata na wannan bitamin tare da abinci ba, wanda ke nufin cewa duk abin da marubucin ya ambata a sama ya shafi masu cin nama! A cikin sa'o'i biyu da aka shafe a waje a rana ta rani, jiki na iya hada adadin bitamin D da mutum yake bukata a kowace rana sau uku. Yawan wuce gona da iri yana taruwa sosai a cikin hanta, don haka masu cin ganyayyaki da masu cin ganyayyaki waɗanda galibi a rana ba su da matsala da wannan bitamin. Ya kamata a kuma lura a nan cewa alamomin karancin bitamin D sun fi yawa a yankunan arewaci ko kuma a kasashen da a al'adance ake bukatar a sanya jiki gaba daya kamar yadda ake yi a wasu kasashen musulmi. Don haka, misalin cin ganyayyaki na Finnish ko na Biritaniya ba abu ne da ba a saba gani ba, domin ciwon kasusuwa ya zama ruwan dare a tsakanin al’ummar yankunan arewa, ba tare da la’akari da cewa mutanen nan masu cin nama ne ko masu cin ganyayyaki ba.
Lambar tatsuniya… kar a manta!
“A haƙiƙa, bitamin B12 a zahiri ana samar da shi ta wasu ƙananan ƙwayoyin cuta da ke rayuwa a cikin hanjin ɗan adam. Amma wannan yana faruwa a cikin babban hanji - wato, a wurin da wannan bitamin ba zai iya shiga jikinmu ba. Ba abin mamaki ba: ƙwayoyin cuta suna haɗa kowane nau'in abubuwa masu amfani ba a gare mu ba, amma don kansu. Idan har yanzu muna iya samun riba daga gare su - farin cikinmu; amma a yanayin B12, mutum baya iya samun fa'ida sosai daga bitamin da ƙwayoyin cuta ke haɗawa.
Wataƙila wasu mutane suna da ƙwayoyin cuta masu samar da B12 a cikin ƙananan hanjinsu. Ɗaya daga cikin binciken da aka buga a 1980 ya ɗauki samfurori na kwayoyin cuta daga jejunum (jejunum) da ileum (ileum) na batutuwan Indiya ta Kudu masu lafiya, sa'an nan kuma ya ci gaba da haifar da waɗannan kwayoyin cutar a cikin dakin gwaje-gwaje kuma, ta yin amfani da nazarin microbiological guda biyu da chromatography, an bincika don samar da bitamin B12. . Yawancin ƙwayoyin cuta sun haɗa nau'ikan abubuwa masu kama da B12 a cikin vitro. An sani cewa Castle factor, wajibi ne don sha na bitamin, yana cikin ƙananan hanji. Idan waɗannan ƙwayoyin cuta suma suna samar da B12 a cikin jiki, bitamin na iya shiga cikin jini. Don haka, ba daidai ba ne marubucin ya bayyana cewa mutane ba za su iya samun bitamin B12 da aka haɗa ta kwayoyin ba! Tabbas, mafi kyawun tushen tushen wannan bitamin ga masu cin ganyayyaki shine abinci mai ƙarfi B12, amma idan aka yi la'akari da adadin waɗannan abubuwan da aka samar da kuma adadin vegans a cikin yawan jama'ar duniya, zai bayyana a fili cewa yawancin abubuwan B12 ba su kasance ba. sanya don vegans. Ana samun B12 a cikin isassun yawa a cikin samfuran kiwo da ƙwai.
“Idan da B12 da kwayoyin symbiotic na hanjin dan adam ke samarwa za su iya biyan bukatun jiki da gaske, to a tsakanin masu cin ganyayyaki da ma masu cin ganyayyaki ba za a sami karuwar karancin wannan bitamin ba. Koyaya, a zahiri, akwai ayyuka da yawa da ke tabbatar da ƙarancin ƙarancin B12 a tsakanin mutanen da ke bin ka'idodin abinci mai gina jiki; An ba da sunayen mawallafin wasu daga cikin waɗannan ayyukan a cikin labarin "Masana kimiyya sun tabbatar ...", ko kuma "kan batun nassoshi ga hukumomi" (ta hanyar, an yi la'akari da batun sasantawa na vegan a Siberiya a can). . Lura cewa ana lura da irin waɗannan abubuwan har ma a cikin ƙasashen da amfani da kayan aikin bitamin wucin gadi ya yadu.
Har ila yau, ƙarairayi! Karancin bitamin B12 ya fi zama ruwan dare a tsakanin masu cin nama kuma yana da alaƙa da rashin abinci mara kyau da halaye marasa kyau. A cikin 50s, wani mai bincike ya binciki dalilan da ya sa rukuni ɗaya na masu cin ganyayyaki na Iran ba su sami rashi B12 ba. Ya gano cewa suna shuka kayan lambu ta hanyar amfani da takin ɗan adam kuma ba sa wanke su sosai, don haka suna samun wannan bitamin ta hanyar “kamuwa da cuta.” Masu cin ganyayyaki masu amfani da abubuwan bitamin ba sa fama da rashi B12!
“Yanzu zan ƙara suna guda ɗaya cikin jerin marubutan ayyukan akan rashi B12 a cikin masu cin ganyayyaki: K. Leitzmann. An riga an tattauna Farfesa Leitzmann a ɗan sama: shi mai himma ne mai goyon bayan cin ganyayyaki, ma'aikaci mai daraja na Ƙungiyar Cin ganyayyaki ta Turai. Amma, duk da haka, wannan ƙwararren, wanda ba wanda zai iya zarge shi don nuna rashin son rai game da abinci mai cin ganyayyaki, ya kuma bayyana gaskiyar cewa a tsakanin masu cin ganyayyaki da ma masu cin ganyayyaki masu dogon lokaci, rashin bitamin B12 ya fi yawa fiye da cin abinci na al'ada.
Ina so in san inda Klaus Leitzmann ya yi iƙirarin wannan! Mafi m, shi ne game da raw foodists wanda ba sa amfani da wani bitamin kari kuma ba su ci kayan lambu da 'ya'yan itatuwa da ba a wanke daga nasu lambu, amma saya duk abinci a Stores. A kowane hali, karancin bitamin B12 ba shi da yawa a tsakanin masu cin ganyayyaki fiye da masu cin nama.
Kuma labari na karshe.
“A gaskiya, man kayan lambu ya ƙunshi ɗaya daga cikin fatty acid guda uku masu muhimmanci ga mutane, wato alpha-linolenic (ALA). Sauran biyun - eicosapentenoic da docosahexaenoic (EPA da DHA, bi da bi) - suna cikin abinci na asali na dabba; galibi a cikin kifi. Akwai, ba shakka, kari da ke ɗauke da DHA keɓe daga algae da ba za a iya ci ba; duk da haka, ba a samun waɗannan fatty acid a cikin tsire-tsire na abinci. Banda wasu algae masu cin abinci, waɗanda ƙila sun ƙunshi adadin EPA. Matsayin ilimin halitta na EPA da DHA yana da mahimmanci sosai: suna da mahimmanci don ginin al'ada da aiki na tsarin jijiya, da kuma kiyaye ma'aunin hormonal.
A gaskiya ma, aikin tsarin enzymatic wanda ke haɗa EPA da DHA daga alpha-linolenic acid a cikin jiki ba ƙananan ba ne, amma an iyakance shi da wasu dalilai: babban taro na fats trans, sukari, damuwa, barasa, tsufa. tsari, da magunguna daban-daban, kamar aspirin misali. Daga cikin wasu abubuwa, babban abun ciki na linoleic acid (omega-6) a cikin cin ganyayyaki / mai cin ganyayyaki shima yana hana haɓakar EPA da DHA. Menene ma'anar wannan? Kuma wannan yana nufin cewa masu cin ganyayyaki da masu cin ganyayyaki kawai suna buƙatar samun ƙarin alpha-linolenic acid da ƙarancin linoleic acid daga abinci. Yadda za a yi? A rika amfani da man fyade ko man waken soya a kicin, maimakon man sunflower, wanda shi ma yana da amfani, amma ba a yawan da ake sha ba. Bugu da ƙari, yana da kyau a ci sau biyu a mako 2-3 cokali na linseed, hemp ko man perilla, saboda waɗannan mai suna da babban taro na alpha-linolenic acid. Wadannan man kayan lambu kada a yi zafi da yawa; ba su dace da soya ba! Har ila yau, akwai ƙwararrun ƙwararrun ƙwararrun margarine maras warkewa tare da ƙara mai DHA algae, da kuma vegan (etari) algae EPA da DHA capsules, kama da omega-3 capsules mai kifi. Fat-fat kusan babu su a cikin abincin vegan, sai dai idan ba shakka mai cin ganyayyaki yana cin wani abu da aka soya kusan kowace rana kuma yana amfani da margarine mai tauri akai-akai. Amma tsarin cin nama na yau da kullun shine kawai chock-cike da kitse mai yawa idan aka kwatanta da abincin vegan na yau da kullun, kuma ana iya faɗi iri ɗaya ga sukari (ba fructose, da sauransu). Amma kifi ba irin wannan kyakkyawan tushen EPA da DHA bane! A cikin tuna kawai, rabon EPA zuwa DHA yana da amfani ga jikin ɗan adam - kusan 1: 3, yayin da ya zama dole a ci kifi aƙalla sau 2 a mako, wanda mutane kaɗan ke yi. Akwai kuma mai na musamman da aka dogara da man kifi, amma na tabbata cewa masu cin nama kaɗan ne kawai ke amfani da su, musamman da yake yawanci ana yin su ne daga salmon, wanda rabon EPA zuwa DHA bai dace ba. Tare da dumama mai ƙarfi, gwangwani da ajiya na dogon lokaci, tsarin waɗannan acid ɗin ya lalace kaɗan, kuma sun rasa darajarsu ta ilimin halitta, don haka yawancin masu cin nama suma sun dogara ne akan haɗin EPA da DHA a cikin jiki kanta. Matsala daya tilo da cin ganyayyaki da kayan marmari shine cewa sun yi yawa a cikin linoleic acid. Duk da haka, masana kimiyya sun yi imanin cewa abinci mai gina jiki na zamani (har ma da ma'auni) ya ƙunshi alpha-linolenic da linoleic acid a cikin wani nau'i mara kyau na 1: 6 har ma da 1: 45 (a cikin madarar uwa na wasu 'ya'yan itace), watau ko da cin nama yana da yawa. tare da omega-6s. Af, babu bayanai kan yiwuwar mummunan sakamako na ƙananan matakan EPA da DHA a cikin jini da kitsen kyallen masu cin ganyayyaki da masu cin ganyayyaki, idan an taɓa ganin irin wannan tasirin! Taƙaice duk abubuwan da ke sama, za mu iya cewa cin ganyayyaki ba shi da wata hanya ta ƙasa da abincin "gauraye", wanda ke nufin cewa babu hujjar kiwo, cin zarafi da kashe dabbobi.
References:
Dr. Gill Langley "Vegan Nutrition" (1999)
Alexandra Schek "Ƙaramin Kimiyyar Abinci" (2009)
Hans-Konrad Biesalski, Peter Grimm "Pocket Atlas Nutrition" (2007)
Dr Charles T. Krebs "Abubuwan da ake gina jiki don kwakwalwa mai girma: duk abin da kuke buƙatar sani" (2004)
Thomas Klein "rashin bitamin B12: ra'ayoyin ƙarya da ainihin dalilai. Jagora don taimakon kai, warkarwa da rigakafi" (2008)
Iris Berger "Rashin bitamin B12 a cikin abinci mai cin ganyayyaki: tatsuniyoyi da gaskiyar da aka kwatanta ta hanyar bincike mai zurfi" (2009)
Carola Strassner "Shin masu cin abinci danye suna cin abinci mafi koshin lafiya? Nazarin Abincin Raw Giessen" (1998)
Uffe Ravnskov "Tatsuniyar Cholesterol: Babban Kurakurai (2008)
Roman Berger "Yi amfani da ikon hormones na jiki" (2006)