Gabaɗaya an yarda cewa cin ganyayyaki wani ɓangare ne na ingantaccen salon rayuwa. Yawancin bincike na kimiyya sun tabbatar da cewa cin ganyayyaki ta hanyoyi da yawa yana da amfani ga lafiya kuma yana ƙara tsawo da ingancin rayuwa. Mai yiyuwa ne asalin abincin ɗan adam ya kasance mai cin ganyayyaki ne. Yayin da cin ganyayyaki zai iya samar da isasshen abinci mai gina jiki, wasu mutane suna buƙatar nama mai tushe. Irin wannan kwaikwayi na abinci na asalin dabba yana taimaka musu su canza zuwa cin abinci na tushen shuka. Saboda haka, a farkon karni na sha tara, maye gurbin nama bisa hatsi, kwayoyi da sunadarai na kayan lambu sun fara bayyana a kasuwa. Majagaba na wannan yunƙurin sun haɗa da masanin abinci mai gina jiki na Amurka da mai ƙirƙirar masara Dr. John Harvey Kellogg, mai wa'azin Adventist na kwana bakwai Ellen White, da kamfanoni irin su LomaLindaFoods, WorthingtonFoods, SanitariumHealthFoodCompany, da sauransu. Akwai dalilai da yawa don fi son maye gurbin nama zuwa nama: amfanin kiwon lafiya , amfanin da irin waɗannan samfurori ke kawowa ga yanayin, la'akari da yanayin falsafar ko metaphysical, ta'aziyyar mabukaci da kansa; A ƙarshe, ɗanɗano abubuwan zaɓi. Watakila a kwanakin nan, idan ana maganar zabar nama, dalili na farko shi ne amfanin lafiyar jiki. Masu amfani suna son guje wa kitse da cholesterol a cikin abincin su, kuma masu maye gurbin nama na iya zama wani ɓangare na ingantaccen abinci mai gina jiki saboda suna samar wa jiki da mahimman furotin, bitamin, da ma'adanai masu mahimmanci ba tare da cikakken kitse da cholesterol ɗin abincin dabbobi ba. yawa. La'akari da muhalli kuma yana haɓaka sha'awar jama'a ga samfuran furotin na shuka. An san cewa ana iya samun furotin sau biyar zuwa goma daga kadada ɗaya (rubu na hectare) na ƙasa lokacin da aka cinye shi a cikin tsabta mai tsabta fiye da lokacin da aka "canza" furotin kayan lambu a cikin furotin dabba, nama. Bugu da kari, akwai gagarumin tanadin ruwa da sauran albarkatu. Mutane da yawa sun ƙi nama don dalilai na addini ko na ɗabi'a. A ƙarshe, mutane sun fi son maye gurbin nama saboda sun dace don shiryawa da ci da ƙari mai daɗi ga abincin yau da kullun. Menene darajar sinadirai na analogues na nama? Misalin nama shine kyakkyawan tushen furotin na tushen shuka da bambancin dandano a matsayin wani ɓangare na cin ganyayyaki. Ga mafi yawancin, samfuran kasuwanci na irin wannan sun ƙunshi cikakkun bayanai game da abubuwan gina jiki akan alamomin. Mai zuwa shine cikakken bayani game da ƙimar sinadirai masu maye gurbin nama. Protein Misalin nama ya ƙunshi tushen furotin kayan lambu iri-iri - da farko waken soya da alkama. Duk da haka, masu cin ganyayyaki da masu cin ganyayyaki ya kamata su yi hankali - analogues na iya ƙunshi farin kwai da furotin madara. Duk wani abinci mai cin ganyayyaki ya kamata ya ƙunshi abinci mai yawa; kasancewar analogs nama a cikin abinci yana ba ku damar samar da jiki tare da tushen furotin daban-daban waɗanda ke ba da tabbacin ma'aunin amino acid na asali. Abincin yawancin masu cin ganyayyaki yakan ƙunshi nau'ikan sunadaran da aka samo daga legumes, hatsi, goro, da kayan lambu. Analogin nama hanya ce mai kyau don kammala wannan kewayon. fats Nama analogues ba ya ƙunshi kitsen dabba; saboda haka, matakin cikakken kitse da cholesterol a cikinsu ya ragu. A matsayinka na mai mulki, jimlar abun ciki na mai da adadin kuzari a cikin su bai wuce naman su ba. Misalin naman nama ya ƙunshi mai na kayan lambu na musamman, galibi masara da waken soya. Suna da wadata a cikin polyunsaturated fatty acids kuma ba su da cholesterol, sabanin kitsen dabba. Masana abinci mai gina jiki suna ba da shawarar cin abinci wanda ya ƙunshi aƙalla 10% na adadin kuzari daga cikakken mai da ƙasa da kashi 30% na jimlar adadin kuzari daga mai. 20 zuwa 30% na adadin kuzari ya kamata ya fito daga mai. Yin amfani da abinci mai kitse lokaci-lokaci kamar zaitun, goro, da sauransu abu ne mai karɓuwa, matuƙar yawan kitse a cikin abincin yana cikin iyakokin da ke sama. Vitamin da ma'adanai Yawanci, an ƙarfafa maye gurbin nama na kasuwanci tare da ƙarin bitamin da ma'adanai waɗanda aka saba samu a nama. Waɗannan na iya haɗawa da bitamin B1 (thiamine), bitamin B2 (riboflavin), bitamin B6, bitamin B12, niacin, da baƙin ƙarfe. Ana samun sodium a cikin samfuran kasuwanci a cikin sinadarai da dandano. Karanta lakabin don zaɓar samfuran da suka dace. Ko da yake masu cin ganyayyaki masu cin ganyayyaki suna samun isasshen adadin bitamin B12, masu cin ganyayyaki ya kamata su sami ingantaccen tushen wannan bitamin ga kansu. Naman analogues yawanci ana ƙarfafa su da wannan bitamin. Adadin shawarar bitamin B12 shine 3 micrograms kowace rana. Mafi yawan nau'i na bitamin B12 a cikin ilimin halitta shine cyanocobalamin. Kammalawa Ana ba da shawarar cin ganyayyaki a matsayin wani ɓangare na ingantaccen salon rayuwa. Ko burin mutum shine ya kawar da duk kayan dabba daga abinci gaba ɗaya, yin lacto- ko lacto-ovo vegetarianism, ko rage yawan naman da ake cinyewa kawai, kwatankwacin nama na iya taimakawa wajen tabbatar da kasancewar sunadaran sunadaran da ke ɗauke da ƙarancin adadin kuzari. cikakken mai, idan aka kwatanta da naman su daidai, haka ma, kitse marasa cholesterol da samar da jiki da ƙarin bitamin da ma'adanai. Lokacin da aka haɗe su da isasshen adadin sabbin 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, legumes, da (na zaɓi) samfuran kiwo marasa ƙima, analogs nama na iya ƙara ɗanɗano da iri iri zuwa ga cin ganyayyaki.
2022-11-11