Menene tasirin cin ganyayyaki ga matsalolin lafiya da cututtuka masu tsanani?
Abinci mai gina jiki yana shafar lafiyarmu kuma yana ba da gudummawa ga haɓakar cututtuka masu lalacewa kamar cututtukan zuciya, bugun jini da ciwon sukari. Cin nama, rashin isasshen 'ya'yan itatuwa da kayan marmari, kiba da yawan cholesterol sune abubuwan da ke tattare da haɓakar waɗannan cututtuka. Daidaitaccen abinci mai cin ganyayyaki yana ɗaya daga cikin mafi sauƙi hanyoyin rigakafin cututtuka ta hanyar bin abinci mai kyau na abinci guda biyar na 'ya'yan itatuwa da kayan marmari a rana, mai yawan hadaddun carbohydrates da antioxidants, da ƙarancin kitse da cholesterol. Daidaitaccen abinci mai cin ganyayyaki yawanci yana da ƙasa a cikin adadin kuzari kuma mafi girma a cikin fiber, don haka zai iya taimakawa wajen kiyaye nauyi mai kyau.
Ganyayyaki da cin ganyayyaki sun ƙunshi mahimman abubuwan gina jiki idan an tsara su a hankali. Ƙungiyar Abinci ta Biritaniya da Ƙungiyar Abincin Abinci ta Amirka sun tsara jagororin don cin ganyayyaki mai kyau.
Ischemic cututtukan zuciya da mace-mace
Wani bincike mafi girma da aka taba gudanarwa a Burtaniya inda aka kwatanta adadin cututtukan zuciya tsakanin masu cin ganyayyaki da masu cin ganyayyaki ya gano cewa cin ganyayyaki na iya rage barazanar kamuwa da cututtukan zuciya da kashi 32%. Har ila yau, wannan binciken ya gano cewa masu cin nama sun kasance kashi 47 cikin dari na yiwuwar kamuwa da cututtukan zuciya.
Nazarin Kiwon Lafiya na Adventist ya bi diddigin haɗin kai tsakanin cin ganyayyaki da rage mace-mace kuma ya gano cewa masu cin ganyayyaki, masu cin ganyayyaki, da masu cin ganyayyaki sun kasance 12% ƙasa da kusan mutuwa akan bibiyar shekaru shida fiye da waɗanda ba masu cin ganyayyaki ba. Maza masu cin ganyayyaki suna da fa'ida fiye da mata, gami da raguwa sosai a cikin haɓakar cututtukan zuciya da cututtukan zuciya.
cholesterol
Fiber mai narkewa yana taimakawa wajen kiyaye matakan cholesterol, kuma daidaitaccen abincin cin ganyayyaki ya ƙunshi fiber sau biyu na matsakaicin ƙasa. Abincin waken soya da goro an nuna suna taimakawa musamman wajen rage cholesterol.
Hawan jini (hawan hawan jini)
Hawan jini yana daya daga cikin mahimman abubuwan da ke haifar da cututtukan zuciya da bugun jini. Ƙarfafa 5 mm Hg. Hawan jini na diastolic yana ƙara haɗarin bugun jini da kashi 34% da cututtukan zuciya da 21%. Binciken ya ba da rahoton raguwar hauhawar hauhawar jini a tsakanin masu cin ganyayyaki idan aka kwatanta da masu cin nama.
Cancer
Ciwon daji shine kisa na daya a duniya, kuma abinci ne ke da alhakin kusan kashi 30% na dukkan cutar daji a kasashen da suka ci gaba. Nazarin Kiwon Lafiya na Adventist na 2012 ya kimanta haɗin kai tsakanin nau'ikan cin ganyayyaki daban-daban da kuma cutar kansa gabaɗaya. Binciken kididdiga ya nuna kyakkyawar alaƙa tsakanin cin ganyayyaki da ƙananan haɗarin ciwon daji. Bugu da ƙari, kowane nau'in ciwon daji. Masu cin ganyayyaki sun nuna raguwar haɗarin ciwon daji na ciki da na hanji, kuma masu cin ganyayyaki ba sa iya kamuwa da cutar kansar mata.
Gidauniyar Bincike Kan Ciwon daji ta Duniya ta bayyana cin nama a matsayin “tabbataccen abu” mai hatsarin kamuwa da cutar sankarar hanji da kuma bayyana yadda jan nama da naman da aka sarrafa a cikin kara hadarin kansar hanji.
Abincin nama mai yawan zafin jiki (misali barbecuing, gasa da soya) yana da alaƙa da haɓakar haɗarin cutar kansa, wanda ake tunanin yana faruwa ne saboda samuwar abubuwa masu yuwuwar cutar kansa (misali heterocyclic amines).
ciwon
Ciwon sukari sau da yawa ana danganta shi da hawan cholesterol matakan jini, amma cin ganyayyaki na iya taimakawa rage matakan cholesterol na jini. Abincin waken soya da kwayoyi, masu wadatar sunadaran sunadaran tsire-tsire da jinkirin narkewa, carbohydrates masu ƙarancin glycemic, na iya taimakawa hanawa da sarrafa nau'in ciwon sukari na 2.
osteoporosis
Osteoporosis cuta ce mai rikitarwa wacce ke da ƙarancin ƙwayar kasusuwa da lalata nama na kasusuwa, wanda ke haifar da haɓakar ƙashi da ƙari mafi girma na karaya. Binciken da ke binciken alakar cin ganyayyaki da yawan kashi ya fito da sakamako masu karo da juna. Duk da haka, abincin da ba shi da nama yana haifar da rage cin abinci mai dauke da amino acid sulfur, kuma ƙananan acidity na iya rage asarar kashi a cikin matan da suka shude da kuma kare kariya daga osteoporosis.