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Kwanan nan mun kammala ɗayan mafi girman binciken abinci. Ya kasance daga 1990 zuwa 2017, da kuma hadaddiyar masana kimiyya 130 daga kasashe 40, wadanda suka yi nazari kan abinci na mutane daga kasashe 195.
Kuma wace matsaya ce masana kimiyya suka cimma? Ana iya ɗaukar waɗannan ƙarshe a cikin aminci azaman tushe yayin tsara abincinmu.
1. Rashin abinci mai gina jiki yana da illa ga lafiya
Iyakance ga manyan abubuwan menu na pyramid abinci yana kashe gaske. Kuma ba shi da aminci fiye da shan taba, hawan jini, kiba, hawan cholesterol, da duk wani hadarin lafiya. Hatta masu kiba da ke cin abinci iri-iri da rashin takurawa kansu suna da babbar damar rayuwa fiye da masu goyon bayan abinci mai hanawa. Misali, rashin abinci na carbohydrates, musamman daga hatsi, yana da alhakin mutuwar 1 cikin 5.
A cikin 2017 saboda rashin abinci mai gina jiki ya mutu miliyan 10.9, da shan taba - miliyan 8. Rashin abinci mai gina jiki yana haifar da cututtuka na zuciya da jijiyoyin jini, ciwon sukari, da Oncology, wadanda sune manyan abubuwan da ke haifar da mutuwa.
Ku ci iri-iri kuma kada ku zalunce masu cin abinci ɗaya.
2. "Farin mutuwa" - ba mai dadi ba amma gishiri
Babban dalilin mutuwa daga rashin cin abinci ba sukari ko gishiri ba… Bayan haka, mutane ba su buƙatar fiye da 3,000 MG kowace rana, kuma ainihin yawan yawan abinci shine 3,600 MG. yawancin gishirin yana shiga jiki ne daga abinci da aka sarrafa da kuma shiryayye. Don haka ba kasafai ake duba kowane sassan abinci da aka shirya a manyan kantuna da dafa abinci a gida sau da yawa shi kaɗai ba.
3. Tushen dala abinci - dukan hatsi
Idan menu ya ƙunshi ƙananan hatsi, yana fama da jikin mutum. Yawan da ake buƙata - 100-150 g kowace rana, kuma ainihin amfani shine 29 g. ...duk gurasar alkama da hatsin hatsi yakamata su zama tushen ingantaccen abinci mai gina jiki. Babban dalilin mutuwar da ke da alaƙa da abinci a cikin ƙasashen tsohuwar USSR, rashin wadataccen abinci na hatsi.
4. 'Ya'yan itãcen marmari safe da yamma
Gaira a cikin menu na 'ya'yan itace kuma yana shafar lafiya. Da ake bukata yawa - 200-300 grams kowace rana (2-3 matsakaici apples), da kuma ainihin amfani - 94 g (daya kananan Apple).
Source of lafiya mai da yawa alama abubuwa da bitamin - yana da kowane irin kwayoyi da tsaba. Da ake bukata yawa - 16 zuwa 25 grams a rana (dozin halves na goro), da kuma ainihin amfani - kasa da 3 grams (daya da rabi halves na goro). Al'ada - dintsi na kowane kwayoyi ko tsaba.
6. Kayan lambu a matsayin tushen abinci
Mutum yana buƙatar adadin kayan lambu shine 290-430 g kowace rana (5 zuwa 7 matsakaici karas), kuma ainihin amfani shine 190 g (3 matsakaici karas). Kada ku ji tsoron dankali "sitaci" da karas mai dadi ko kabewa; ku ci abin da kuke so. Duk kayan lambu suna da amfani don kare mutane daga mutuwa da wuri.