A yau, ana samun karuwar sha'awar al'umma game da tasirin lafiyar muhalli. Wasu sun damu sosai game da zaluntar dabbobi a gonaki. Wasu da yawa suna sha'awar lafiyar kansu da kuma canje-canjen da za a iya yi don inganta yanayin rayuwa. Ta hanyar irin wannan la'akari, mutane suna motsawa zuwa tsarin abinci na tushen shuka. Wasu daga cikinsu sun zama masu cin ganyayyaki masu tsattsauran ra'ayi, ban da duk kayan dabba daga abincinsu. Shin cin abinci na tushen shuka yana ba da ƙarin fa'idodin kiwon lafiya? Ko da yake nazarin kan vegans ba su da yawa kuma suna da nisa, suna nuna wasu abubuwa a fili. Don haka, za mu ga cewa karokin yara suna da matukar berner fiye da wakilan duk wasu nau'ikan, matakan hawan jini suna ƙasa, da ƙananan liprorotein chico-masu suna, kuma ƙasa da mutane da yawa masu cin nama a cikin abinci (omnivores). Duk waɗannan abubuwan tare suna taimakawa wajen rage haɗarin haɓaka cututtukan zuciya. Matsakaicin nauyi kuma yana taimakawa rage haɗarin ciwon daji da ciwon sukari. Wadannan tasiri masu amfani za a iya bayyana su ta hanyar gaskiyar cewa cin abinci na vegan ya fi girma a cikin magnesium, potassium, fiber na abinci, bitamin B9, bitamin E da C na antioxidant, da kuma inganta lafiyar phytochemicals. Legumes da kayan lambu, dukan hatsi, 'ya'yan itatuwa da kwayoyi - duk waɗannan abinci suna kare jiki daga manyan cututtuka na kullum. Mutanen da ke cin waɗannan abincin sukan fuskanci ƙarancin cututtukan zuciya, shanyewar jiki, ciwon sukari, kashi kashi, da wasu nau'in ciwon daji fiye da waɗanda ke cin abinci kaɗan na tushen shuka. Bugu da kari, shan kayan kamshi irin su kurkuma, ginger, tafarnuwa, da albasa shima yana kare kamuwa da cutar daji, shanyewar jiki, da cututtukan zuciya. Kawar da nama daga cikin abincin ba zai iya haifar da raguwar kitse mai kitse da yawan shan cholesterol ba idan mutum ya sha isasshen madara, kwai da cuku. Duk da haka, idan kun cinye kayan kiwo maras nauyi da farin kwai (ba tare da gwaiduwa ba), za a rage yawan cin kitsen kitse da cholesterol sosai. Amfanin kiwo yana da alaƙa da haɗarin haɓakar listeriosis da salmonellosis, da kuma rashin lafiyar da furotin madara da ragowar ƙwayoyin cuta ke haifarwa a cikin madara. Yin amfani da ƙwai kuma yana cike da salmonellosis. Manya mata da mata masu juna biyu da yara kanana sun fi fama da wannan matsala, saboda raunin garkuwar jiki. Shin akwai wata illa ga cin ganyayyaki? Tambayoyi ko da yaushe suna tasowa game da shan bitamin D, calcium da haɗin haɗin gwiwa na karayar kashi a cikin vegans. Cire kayan kiwo daga abinci yana nufin cewa an kawar da kyakkyawan tushen calcium daga abinci. Duk da haka, yana da sauƙi ga masu cin ganyayyaki su sami kashinsu na yau da kullum na calcium ta hanyar cin kayan lambu masu duhu kore (kamar Brussels sprouts, bok choy, da broccoli), lemu da apples masu arzikin bitamin, waken soya, da shinkafa. Tofu, lemu, tahini, ɓaure, da dankali mai daɗi suna ba jiki isasshen adadin calcium. Wani bincike mai zurfi a Burtaniya ya gano cewa karyewar kashi na yau da kullun ba ya zama ruwan dare a tsakanin masu cin ganyayyaki, muddin sun cinye fiye da 525mg na calcium kowace rana. Baya ga sinadarin calcium, sauran abubuwan da ake amfani da su na abinci mai gina jiki da ake tunanin suna kare lafiyar kashi su ne potassium, bitamin K, da magnesium, wadanda ake samu a cikin ganyayen da ake ci kamar su thyme, sage, da rosemary.
Tsire-tsire masu arzikin magnesium da potassium sune tushen ragowar alkaline wanda ke kare kasusuwa daga rauni. Wannan ragowar alkaline yana da mahimmanci musamman ga kodan da ke cikin jikin tsufa, waɗanda ke da wahala lokacin shan wuce haddi acid. Ganyayyaki masu cike da bitamin K suna haɓaka samuwar osteocalcin, muhimmin furotin na kashi. Matan da suke cinye bitamin K mai yawa (kayan lambu masu ganye aƙalla sau ɗaya a rana) suna da 45% rage haɗarin karyewar hanji idan aka kwatanta da matan da ke cinye ƙarancin bitamin K (waɗanda ke cin kayan lambu mai ɗanɗano ƙasa akai-akai fiye da sau ɗaya). mako). Waken soya yana taimakawa musamman idan ana maganar asarar ma'adinan kashi, musamman a matan da suka biyo bayan al'ada. Hakanan isoflavones a cikin waken soya yana ba da gudummawa sosai ga aiwatar da samuwar kashi kuma yana hana lalata su. Sau biyu na waken soya kowace rana suna ba da fa'idodi mafi kyau. Ana iya samun bitamin D, wanda ake buƙata don haɓakar ƙwayoyin calcium, daga hatsi mai ƙarfi, margarine da abubuwan sha. A cikin hunturu, yana da matukar mahimmanci a ci abinci mai arziki a cikin bitamin D, tunda a cikin hunturu jikin yana haɗa ɗan ƙaramin adadin wannan bitamin (ko a'a). Karancin ƙarfe matsala ce ga kowa da kowa, musamman ga matan da suka kai shekarun haihuwa. Warewa daga abinci na kayan kiwo ba ya shafar abun ciki na baƙin ƙarfe a cikin jiki, tunda madara shine tushen ƙarancin ƙarfe. Bugu da ƙari, baƙin ƙarfe a cikin ƙwai jiki ba shi da kyau sosai. Don haka, mai cin ganyayyaki ba ya cikin haɗarin ƙarancin ƙarfe fiye da mai cin ganyayyaki. Babban matsalar mutanen da ke cin abinci na shuka kawai shine bitamin B12. Yayin da nama, madara da ƙwai suna ɗauke da adadi mai yawa na wannan bitamin, tsire-tsire ba sa ɗauke da shi kwata-kwata. Rashin raunin bitamin B12 na iya haifar da mummunan sakamako irin su dementia praecox, rashin daidaituwa, mantuwa, rashin lafiyar tsarin juyayi, ƙwaƙwalwar ƙwaƙwalwa, rashin fahimta, rashin iyawar hankali da rashin iya daidaitawa lokacin tafiya. Masu cin ganyayyaki suna buƙatar cin abinci mai ƙarfi da bitamin B12 kowace rana - waken soya da abubuwan sha na shinkafa, hatsi da kwatankwacin nama. Yana da mahimmanci a karanta lakabin don tabbatar da cewa kuna samun isasshen waɗannan abincin. A haƙiƙa, duk mutanen da suka haura shekaru 12 zuwa sama ya kamata su ci abinci mai ɗauke da bitamin B12 domin cikinsu baya samar da isasshen acid da zai iya sha bitamin B3 daga kayan dabbobi. Samun dogon sarkar omega-XNUMX fatty acid yana da mahimmanci ga cututtukan zuciya, kwakwalwa, da lafiyar hangen nesa. Tushen fatty acids kifi ne, amma a kwanakin nan, masu cin ganyayyaki na iya samun docosahexaenoic acid daga ciyawa. Bugu da kari, jiki yana iya canza alpha-linolenic acid zuwa docosahexaenoic acid, kodayake wannan tsari ne mara inganci.
Ana iya samun Alpha-linolenic acid daga tsire-tsire daban-daban, irin su flaxseeds, man canola, walnuts, tofu, abubuwan sha. Ta hanyar zabar abinci cikin hikima, mai cin ganyayyaki zai iya kawar da duk kayan dabba daga abincinsa kuma har yanzu yana cin abinci sosai. Zaɓuɓɓukan abinci mara kyau suna haifar da wasu ƙarancin abinci mai gina jiki, waɗanda ke da illa ga lafiya. Abinci mai gina jiki na tsire-tsire yana rage haɗarin rikice-rikice masu alaƙa da shekaru kamar kiba, hawan jini, da cututtukan zuciya.