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Matsayin hukuma na Ƙungiyar Abinci na Amurka (ADA) shine kamar haka: tsarin cin ganyayyaki da aka tsara yadda ya kamata ya cika kuma yana da amfani ga rigakafi da maganin wasu cututtuka.
Cin ganyayyaki a hangen nesa
Abincin ganyayyaki na iya bambanta sosai. Abincin cin ganyayyaki na lacto-ovo ya ƙunshi 'ya'yan itatuwa, kayan lambu, hatsi, legumes, tsaba, kwayoyi, kayan kiwo, da ƙwai. Ya ware nama, kifi, da kaji. Cin ganyayyaki, ko matsananciyar cin ganyayyaki, abinci ya bambanta da cin ganyayyaki na lacto-ovo ta rashin kwai, kayan kiwo, da sauran abincin dabbobi. Amma ko da a cikin wannan tsarin, mutane daban-daban zuwa digiri daban-daban sun ƙi samfuran dabbobi. Don haka, don tantance daidaitattun halayen abinci mai gina jiki na cin ganyayyaki, dole ne a yi la’akari da shi musamman.
Nazarin ya nuna cewa masu cin ganyayyaki sukan sami ƙarancin cututtuka da kuma mace-mace daga wasu cututtuka masu saurin lalacewa fiye da masu cin ganyayyaki. Abubuwan da ba na abinci ba kamar motsa jiki da guje wa shan taba da barasa na iya taka rawa, amma abinci shine mafi mahimmancin al'amari.
Mutane suna canzawa zuwa cin ganyayyaki ba kawai don dalilai na likita ba, har ma don dalilai na muhalli da yunwar duniya. Har ila yau, daga cikin dalilan da suka sa mutane ke zama masu cin ganyayyaki: la'akari da tattalin arziki, batutuwan da'a, imani na addini.
Bukatar masu amfani da kayan cin ganyayyaki yana haifar da haɓakar wuraren cin abinci waɗanda ke ba da kayan cin ganyayyaki. A halin yanzu, yawancin gidajen cin abinci na jami'a suna ba da abinci ga ganyayyaki.
Muhimmancin cin ganyayyaki ga Lafiya
Abincin ganyayyaki maras kitse, ko cikakken mai, an yi nasarar amfani da shi a matsayin wani ɓangare na cikakken shirin ba da shawara kan kiwon lafiya don juyar da yanayin cututtukan jijiyoyin jini na yanzu. Abincin ganyayyaki yana da amfani don rigakafi saboda suna da ƙarancin kitse, cholesterol, da furotin dabba, mafi girma a cikin folate, wanda ke rage ƙwayar homocysteine , antioxidants kamar bitamin C da E, carotenoids, da phytochemicals.
Cin ganyayyaki yana hana ci gaban cututtukan zuciya kuma yana rage mace-mace daga cututtukan jijiyoyin jini. Masu cin ganyayyaki gabaɗaya suna da ƙananan ƙwayoyin cholesterol da ƙananan matakan lipoprotein masu ƙarancin yawa, amma babban adadin lipoprotein da matakan triglyceride sun bambanta da nau'in cin ganyayyaki.
Masu cin ganyayyaki ba su da saurin kamuwa da hauhawar jini fiye da masu cin ganyayyaki. Wannan tasirin ya bayyana yana faruwa ba tare da la'akari da nauyin jiki da kuma cin abinci na sodium ba. Masu cin ganyayyaki ba su da yuwuwar mutuwa daga nau'in ciwon sukari na 2, mai yiyuwa ne saboda yawan amfaninsu na hadaddun carbohydrates da ƙananan ma'aunin jiki.
Masu cin ganyayyaki ba su da saurin kamuwa da cutar kansar huhu da ciwon hanji. Rage haɗarin ciwon daji na colorectal yana da alaƙa da ƙara yawan fiber, kayan lambu, da 'ya'yan itatuwa. Microflora na hanji a cikin masu cin ganyayyaki ya bambanta sosai da na masu cin ganyayyaki, wanda ke rage haɗarin ciwon daji na hanji.
Babu wani raguwar cutar kansar nono tsakanin masu cin ganyayyaki na Yamma, amma bayanai daga kwatancen kabilanci sun nuna cewa hadarin kansar nono ya ragu a cikin al'ummar da ke da abinci na tushen tsiro. Wani abu mai karewa yana iya zama ƙananan matakan isrogen a cikin masu cin ganyayyaki.
Abinci mai cin ganyayyaki da aka tsara da kyau zai iya taimakawa wajen rigakafi da magance cututtukan koda. Nazarin asibiti da ƙirar dabba sun nuna cewa wasu sunadaran sunadaran shuka na iya haɓaka damar rayuwa da rage proteinuria, ƙimar tacewar glomerular, kwararar jini na koda, da lalacewar tarihi ga koda idan aka kwatanta da cin abinci mara cin ganyayyaki.
Binciken Abincin ganyayyaki
Ana iya samun adadin da ake buƙata na mahimman amino acid daga tushen furotin na tushen tsire-tsire, muddin tsarin abincin shuka ya bambanta kuma ya ƙunshi isassun adadin kuzari. Binciken ya nuna cewa ba a buƙatar ƙarin sunadaran gina jiki, kuma shan yau da kullun na tushen amino acid iri-iri yana tabbatar da riƙewar nitrogen ta al'ada da amfani ga mutane masu lafiya.
Ko da yake cin ganyayyaki yana da ƙananan furotin gabaɗaya kuma yana iya buƙatar ƙara dan kadan saboda ƙarancin ingancin wasu sunadaran shuka, duka masu cin ganyayyaki na lacto-ovo da masu cin ganyayyaki suna samun isasshen furotin.
Abincin tsire-tsire ya ƙunshi baƙin ƙarfe wanda ba na heme ba, wanda ya fi hankali fiye da ƙarfe na heme ga masu hanawa (masu hanawa) da kuma abubuwan haɓaka ƙarfe. Ko da yake yawan cin ganyayyaki ya fi girma a cikin ƙarfe fiye da abincin da ba na cin ganyayyaki ba, kantin sayar da ƙarfe a cikin masu cin ganyayyaki ya ragu saboda ƙarfe na tushen tsire-tsire ba ya da yawa. Amma muhimmancin wannan lamari na asibiti, idan akwai, ba a sani ba, saboda matsalar karancin ƙarfe na anemia iri ɗaya ne a cikin masu cin ganyayyaki da masu cin nama. Ana iya inganta shaƙar baƙin ƙarfe ta hanyar babban abun ciki na bitamin C.
Abincin shuka zai iya ƙunsar bitamin B12 a saman su ta hanyar ragowar ƙasa, amma wannan ba ingantaccen tushen B12 ba ne ga masu cin ganyayyaki. Yawancin bitamin B12 da aka samu a cikin spirulina, ruwan teku, kayan lambu na teku, tempeh (samfurin soya mai ƙwai), da miso an nuna su zama mafi ƙarancin B12 analog fiye da cikakken bitamin.
Kodayake kayayyakin kiwo da ƙwai sun ƙunshi bitamin B12, bincike ya nuna ƙarancin matakan bitamin B12 a cikin masu cin ganyayyaki na lacto-ovo. Masu cin ganyayyaki waɗanda ke gujewa ko iyakance abinci na asalin dabba ana shawartar su cinye abubuwan gina jiki ko abinci mai ƙarfi da bitamin B12. Tun da jikin ɗan adam yana buƙatar ɗan ƙaramin bitamin B12, kuma ana adanawa kuma ana sake amfani da shi, yana iya ɗaukar shekaru masu yawa kafin bayyanar cututtuka na rashi. Shan bitamin B12 yana raguwa da shekaru, don haka ana ba da shawarar ƙarin ga duk masu cin ganyayyaki masu girma.
Masu cin ganyayyaki na Lacto-ovo suna samun isasshen calcium, fiye da masu cin ganyayyaki ko fiye. Duk da haka, masu cin ganyayyaki suna samun ƙarancin calcium fiye da masu cin ganyayyaki na lacto-ovo da masu cin ganyayyaki masu gauraye. Ya kamata a lura cewa masu cin ganyayyaki na iya buƙatar ƙarancin calcium fiye da waɗanda ba masu cin ganyayyaki ba, saboda abinci tare da ƙarancin furotin da yawancin abinci na alkaline suna kiyaye calcium. Bugu da kari, lokacin da mutum ya ci abinci mai karancin furotin da sodium kuma yana da isasshen motsa jiki, abubuwan da ake bukata na calcium na iya zama kasa da wadanda ke tafiyar da salon rayuwa kuma suna cin daidaitattun abinci na kasashen yamma. Wadannan abubuwan, da kuma yanayin yanayin kwayoyin halitta, suna taimakawa wajen bayyana dalilin da yasa lafiyar kashi wani lokaci ya zama mai zaman kansa daga shan calcium.
Tun da har yanzu ba a tabbatar da adadin naman da ake buƙata na calcium vegans ba, kuma idan aka yi la'akari da cewa ƙarancinsa yana haifar da ciwon kashi a cikin mata, ya kamata masu cin ganyayyaki su ci yawancin calcium kamar yadda Cibiyar Magunguna ta kafa don shekarun su. Calcium yana cike da kyau daga yawancin abinci na shuka, kuma abincin vegan yana ɗauke da isasshen wannan sinadari idan ana haɗa abinci mai wadatar calcium akai-akai a cikinsu. Bugu da ƙari, yawancin sabbin abinci masu cin ganyayyaki an ƙarfafa su da calcium. Idan masu cin ganyayyaki ba sa samun calcium ɗin da suke buƙata daga abinci, ana ba da shawarar abubuwan abinci.
Vitamin D ba shi da karancin abinci (na cin ganyayyaki da mara cin ganyayyaki) sai dai idan ya hada da abincin da aka kayyade da bitamin D. Abincin vegan yana iya zama kasala a cikin wannan sinadari, saboda mafi yawan tushensa shine madarar saniya mai ƙarfi da bitamin D. Amma yanzu zaka iya. siyan abinci mai cin ganyayyaki tare da ƙarin bitamin D, kamar madarar soya da wasu kayayyakin hatsi. Bugu da kari, bincike ya nuna cewa jiki yana karbar babban sinadarin bitamin D ne daga hasken rana, kuma yana da muhimmanci a samu shi daga abinci kawai lokacin da mutum bai samu rana sosai ba. An yi imanin cewa don samun isasshen bitamin D, ya isa ya nuna rana ga hannaye, kafadu da fuska na minti 5-15 a rana. Mutanen da ke da duhun fata, da kuma waɗanda ke zaune a cikin latitudes na arewa, gajimare ko wuraren hayaƙi, mai yiwuwa suna buƙatar ƙarin lokaci a cikin rana. Haɗin bitamin D yana hana yin amfani da hasken rana. Idan masu cin ganyayyaki suna da ɗan fallasa rana, ana ba da shawarar kariyar bitamin D. Wannan gaskiya ne musamman ga tsofaffi, waɗanda jikinsu ke haɗa bitamin D ƙasa da inganci.
Bincike ya nuna cewa shan zinc a cikin masu cin ganyayyaki yana da ƙasa ko daidai da waɗanda ba masu cin ganyayyaki ba. Yawancin bincike sun nuna cewa masu cin ganyayyaki suna da matakan zinc na yau da kullun a cikin gashin su, ruwan magani, da kuma yau. Tare da ƙarancin abinci na zinc, hanyoyin biyan diyya na iya taimakawa masu cin ganyayyaki. Amma, tun da zinc yana da ƙarancin abinci mai gina jiki, kuma har yanzu ba a fahimci sakamakon ƙarancin zinc ba, masu cin ganyayyaki ya kamata su ci yawancin zinc kamar yadda aka ba da shawarar a cikin ci, ko ma fiye da haka.
Abincin da ba shi da ƙwai da kifi ba su da ƙasa a cikin omega-3 fatty acids (docosehexaacid, ko DHA). Masu cin ganyayyaki suna da ƙananan matakan lipid na wannan fatty acid, kodayake ba duka nazarin ya yarda da wannan bayanin ba. Ɗaya daga cikin fatty acid mai mahimmanci, linoleic acid, za'a iya canza shi zuwa DHA, kodayake matakan jujjuyawar ba su da inganci kuma yawan shan linoleic acid yana hana wannan tuba (36). Ba a yi nazarin tasirin ƙananan DHA ba. Amma masu cin ganyayyaki an shawarci masu cin ganyayyaki da su haɗa kyawawan tushen linoleic acid a cikin abincinsu.
Cin ganyayyaki a lokuta daban-daban na rayuwa.
Daidaitaccen cin ganyayyaki ko lacto-ovo mai cin ganyayyaki ya dace da kowane matakai na rayuwa, gami da lokacin daukar ciki da lokacin shayarwa. Hakanan yana biyan bukatun abinci na jarirai, yara da matasa kuma yana ba da gudummawa ga haɓakar su na yau da kullun.
Rashin abinci mai gina jiki yana yiwuwa a cikin mutanen da ke da ƙuntataccen abinci. Duk yara masu cin ganyayyaki ya kamata su sami ingantaccen tushen bitamin B12 kuma, idan suna da ɗan faɗuwar rana, sami ƙarin bitamin D ko abinci mai ƙarfi na bitamin D. Abincin ya kamata ya hada da abinci mai arziki a calcium, iron, da zinc. Ku ci buƙatun makamashi na yara masu cin ganyayyaki suna taimakawa abinci akai-akai da ƙananan abubuwan ciye-ciye, da kuma wasu kayan abinci masu tacewa da mai mai yawa. Ka'idoji na asali game da ƙarin abinci mai gina jiki na ƙarfe, bitamin D, da shigar da abinci mai ƙarfi a cikin abinci iri ɗaya ne ga jarirai na yau da kullun da masu cin ganyayyaki.
Lokacin da lokaci ya yi da za a gabatar da furotin a cikin abincin, jariran masu cin ganyayyaki na iya samun tofu, cuku, da wake (bawon da mashed). Ya kamata jarirai masu cin ganyayyaki da har yanzu suna shayarwa su sami bitamin B12 idan abincin mahaifiyar ya gaza, da kuma bitamin D idan sun sami ɗan fallasa rana.
Cin ganyayyaki ya fi zama ruwan dare a tsakanin samari masu fama da matsalar cin abinci, don haka ya kamata masana abinci mai gina jiki su lura da samari masu takurawa a zabin abincinsu da kuma nuna alamun rashin cin abinci. Koyaya, bisa ga bayanan yanzu, Cin cin ganyayyaki ba ya haifar da rashin abinci.. Idan an shirya abincin da kyau, cin ganyayyaki shine zabi mai kyau da lafiya ga matasa.
Abincin ganyayyaki kuma yana biyan bukatun 'yan wasa a lokacin gasar. Protein na iya buƙatar ƙarawa saboda motsa jiki yana ƙara haɓakar amino acid, amma cin ganyayyaki wanda ke rufe farashin makamashi kuma yana da kyakkyawan tushen furotin (misali, kayan waken soya, wake) na iya samar da furotin da kuke buƙata ba tare da amfani da abinci na musamman ko kari ba.
Ya kamata matasa 'yan wasa su ba da kulawa ta musamman ga abun da ke cikin calorie na abinci, furotin da baƙin ƙarfe. 'Yan wasan masu cin ganyayyaki na iya zama mafi kusantar samun amenorrhea fiye da 'yan wasan da ba masu cin ganyayyaki ba, ko da yake ba duk binciken ya goyi bayan wannan lura ba.
Hanya ɗaya don kula da zagayowar al'ada na al'ada na iya zama cin abinci mafi girma, mai mai yawa, rage cin abinci mai fiber, da rage ƙarfin motsa jiki. Abincin cin ganyayyaki na Lacto-ovo da vegan na iya saduwa da abubuwan gina jiki da makamashi na mata masu juna biyu. Nauyin jikin jariran da aka haifa ga masu cin ganyayyaki masu cin ganyayyaki daidai ne.
Masu ciki da masu shayarwa ya kamata su ƙara abincin su tare da 2.0 zuwa 2.6 micrograms na bitamin B12 kowace rana. Kuma, idan mace ba ta samun yawan fitowar rana, 10 micrograms na bitamin D kullum. Ana ba da shawarar kayan abinci na folate ga duk mata masu juna biyu, kodayake abincin masu cin ganyayyaki gabaɗaya ya ƙunshi ƙarin folate fiye da abincin da ba na cin ganyayyaki ba.
Tsarin cin ganyayyaki
Hanyoyi iri-iri don tsara menu zasu taimaka tabbatar da isasshen abinci mai gina jiki ga masu cin ganyayyaki. Bugu da ƙari, waɗannan jagororin na iya taimaka wa masu cin ganyayyaki su tsara abinci mai kyau: * Zaɓi abinci iri-iri, gami da hatsi, kayan lambu, 'ya'yan itatuwa, wake, goro, iri, kiwo, da ƙwai. * Zabi gabaɗaya, abinci marar kyau akai-akai, kuma iyakance abinci mai yawan sukari, mai, da abinci mai kyau sosai. * Zaɓi daga 'ya'yan itatuwa da kayan marmari iri-iri. * Idan kana amfani da kayan dabba - kiwo da ƙwai - zaɓi waɗanda ke da ƙananan abun ciki. Iyakance cukui da sauran kayan kiwo masu kiba da ƙwai saboda suna da yawan kitse kuma saboda suna rage abincin shuka. * Ya kamata masu cin ganyayyaki su rika sanya bitamin B12 akai-akai a cikin abincinsu, da kuma bitamin D idan hasken rana ya iyakance. * Jarirai masu shayarwa kawai daga watanni 4-6 yakamata su sami sinadarin ƙarfe kuma, idan hasken rana ya iyakance, ƙarin bitamin D. Haka kuma bitamin B12 yana karawa idan abincin uwa ya gaza a cikin wannan bitamin. * Kada a takura mai a cikin abincin yara 'yan kasa da shekaru 2. Kuma don taimaka wa manyan yara su sami isasshen kuzari da abinci mai gina jiki, sun haɗa da abinci mai yawan kitse (kamar goro, iri, goro da mai iri, avocados, da mai kayan lambu) a cikin abinci.
Pyramid abinci don tsara tsarin cin ganyayyaki da cin ganyayyaki
KIBA, MAI, DA ABIN DADI ku ci ƙayyadaddun adadin alewa mai ƙarfi, man shanu, margarine, miya na salati da man soya.
MADARA, YOGURTS DA CUKU 0-3 abinci a kowace rana madara - yoghurt kofi 1 - cuku mai laushi 1 kofi - 1/1 *Masu cin ganyayyaki waɗanda ba sa amfani da madara, yogurt da cuku yakamata su zaɓi sauran kayan abinci masu wadatar calcium.
busasshen wake, goro, iri, KWAI, DA MATSAYIN NAMA 2-3 servings a rana madara soya - 1 kofin dafaffen wake ko wake - 1/2 kofin 1 kwai ko 2 kwai fari kwayoyi ko tsaba - 2 tbsp. tofu ko tempeh - 1/4 kofin man gyada - 2 tablespoons
GABATARWA 3-5 servings kowace rana Boiled ko yankakken danye kayan lambu - 1/2 kofin danyen kayan lambu - 1 kofin
'YA'YA 2-4 servings kowace rana ruwan 'ya'yan itace - 3/4 kofin busasshen 'ya'yan itace - 1/4 kofin yankakken, danye 'ya'yan itace - 1/2 kofin gwangwani 'ya'yan itace - 1/2 kofin 1 matsakaici sized 'ya'yan itace kamar banana, apple ko orange
BURA, GINDI, SHINKAFA, TARIYA 6-11 servings kowace rana burodi - 1 yanki dafaffen hatsi - 1/2 kofin dafaffen shinkafa, taliya, ko wasu hatsi - 1/2 kofin kayan gari - 1/2 kofin
______ An buga shi a cikin Journal of the American Dietetic Association, Nuwamba 1997, Volume 97, fitowar 11 Marubuta - Virginia K. Messina, MPH, RD, da Kenneth I. Burke, PhD, RD Reviewers - Winston J. Craig, PhD, RD; Johanna Dwyer, DSc, RD; Suzanne Havala, MS, RD, FADA; D. Enette Larson, MS, RD; A. Reed Mangels, PhD, RD, FADA; Rukunin koyar da abinci mai gina jiki (Lenore Hodges, PhD, RD; Cyndi Reeser, MPH, RD) Mikhail Subbotin ya Fassara zuwa Rashanci