Abincin da aka yi da tsire-tsire zai iya rage hawan jini, bisa ga binciken da aka buga Fabrairu 24, 2014 a cikin wata babbar jarida ta likita. Ya kamata mu daina cin nama kafin fara magani?
“Bari na fito fili a kan wannan. Dokta Neil Barnard ya ce, rage cin abinci mai ƙarancin carbohydrate abin damuwa ne, “Ya shahara, amma ba kimiyya ba ne, kuskure ne, faɗuwa ce. A wani lokaci, dole ne mu koma gefe mu duba shaidun.
Lura: Kada ka tambayi Dokta Neil Barnard game da ƙuntata yawan abincin carbohydrate.
"Kuna duban mutanen duniya waɗanda suka fi ƙasƙanci, mafi koshin lafiya kuma mafi tsayi, ba sa bin wani abu wanda ko da nesa ya yi kama da ƙarancin abinci mai ƙarancin carb," in ji shi. "Duba Japan. Jafananci su ne mutanen da suka fi kowa dadewa. Menene fifikon abincin abinci a Japan? Suna cin shinkafa da yawa. Mun duba kowane binciken da aka buga, kuma gaskiya ne, wanda ba za a iya musantawa ba.”
Ganin cewa Barnard shine marubucin litattafai 15 da ke ɗaukaka kyawawan halaye na haɓakar rayuwa na tushen abinci mai gina jiki, kalmominsa ba su da mamaki. Barnard da abokan aiki sun buga wani meta-bincike a cikin babbar jarida na American Medical Association wanda ya tabbatar da babbar alƙawarin kiwon lafiya na cin ganyayyaki: yana da muhimmanci rage hawan jini.
Hawan jini yana rage tsawon rai kuma yana haifar da cututtukan zuciya, gazawar koda da sauran matsalolin lafiya da ya kamata a kiyaye. Mun san shekaru da yawa cewa cin ganyayyaki da ƙarancin hawan jini suna da alaƙa ko ta yaya, amma dalilan hakan ba a bayyana ba.
Mutanen da ke bin cin ganyayyaki suna da rage hawan jini sosai. Tasirin shine kusan rabin ƙarfin magunguna daban-daban.
A cikin 'yan shekarun nan, an gudanar da bincike da dama kan dogaro da hawan jini kan cin ganyayyaki ta Cibiyar Kiwon Lafiya ta Kasa, wacce ta fi shahara a Amurka. Ya bayyana cewa mutanen da suka fi son cin ganyayyaki sun sami raguwar hawan jini sosai fiye da masu cin ganyayyaki. Daga karshe dai masu binciken sun bada shawarar a karawa abincin abinci da kayan marmari da kayan marmari da goro da wake, duk da cewa ba su fadi bukatar zama masu cin ganyayyaki ba.
“Mene sabo a cikin abin da muka iya samu? Matsakaicin matsakaicin matsakaici mai kyau, ”in ji Barnard. “Meta-Analysis shine mafi kyawun irin binciken kimiyya. Maimakon yin nazari ɗaya kawai, mun taƙaita kowane nazari a kan batun da aka buga.
Baya ga gwaje-gwajen sarrafawa guda bakwai (inda kuke tambayar mutane su canza abincin su kuma kwatanta ayyukansu da na ƙungiyar masu sarrafa omnivores), an taƙaita nazarin 32 daban-daban. Ragewar hawan jini lokacin canzawa zuwa cin ganyayyaki yana da matukar mahimmanci.
Ba sabon abu ba ne mu ga majiyyata a cibiyar binciken mu suna zuwa suna shan magunguna hudu don rage hawan jini, amma yana ci gaba da karuwa. Don haka idan canji a cikin abinci zai iya rage karfin jini yadda ya kamata, ko mafi kyau duk da haka, zai iya hana matsalolin hawan jini, wannan yana da kyau saboda ba shi da komai kuma duk abubuwan da ke haifar da maraba suna maraba - asarar nauyi da ƙananan cholesterol! Kuma duk godiya ce ga cin ganyayyaki.
Cin nama yana kara hawan jini. Idan mutum ya ci nama, yana kara masa damar kamuwa da matsalar lafiya.”
Kwamitin Bincike na Magungunan Mahimmanci ya buga wani takarda na ilimi a cikin Fabrairu 2014, wanda ya gano cewa cin abinci na nama yana kara haɗarin bunkasa nau'in ciwon sukari guda biyu kuma ya kamata a yi la'akari da shi a matsayin haɗari.
Mutanen da ke cin cuku da ƙwai ban da shuke-shuke sun kan yi nauyi kaɗan, ko da yake sun fi masu cin nama ƙanƙanta. Cin abinci mai cin ganyayyaki yana taimakawa wasu. Kara nauyi wani lamari ne. Muna sha'awar me yasa masu cin ganyayyaki suke da ƙarancin hawan jini? "Mutane da yawa za su ce saboda abinci mai gina jiki yana da wadata a cikin potassium," in ji Barnard. “Yana da matukar mahimmanci don rage hawan jini. Koyaya, ina tsammanin akwai wani muhimmin al'amari: dankon jinin ku. "
An gano cikokken mai yana da alaƙa da ƙarin jini mai ɗanɗano da kuma haɗarin hawan jini, a cewar Hukumar Lafiya ta Duniya, idan aka kwatanta da cin kitsen polyunsaturated.
Bernard da launi mai launi ya kwatanta dafa naman alade a cikin kwanon rufi wanda ke sanyaya kuma yana taurare zuwa cikin kakin zuma. "Kitsen dabba a cikin jini yana haifar da irin wannan sakamako," in ji shi. “Idan ka ci kitsen dabbobi, a zahiri jininka yana yin kauri kuma yana da wuyar yawo. Don haka dole ne zuciya ta kara yin aiki tukuru domin ganin jinin ya rika gudana. Idan baka ci nama ba, dankon jininka da hawan jini zai ragu. Mun yi imanin wannan shi ne babban dalilin."
Dabbobin da suka fi sauri, kamar dawakai, ba sa cin nama ko cuku, don haka jininsu ya yi siriri. Jinin su yana gudana da kyau. Kamar yadda kuka sani, da yawa daga cikin ƴan wasan da suka dawwama a duniya suma masu cin ganyayyaki ne. Scott Yurek shine mafi kyawun mai tseren nesa mai ban mamaki a duniya. Jurek ya ce cin abinci na tushen shuka shine kawai abincin da ya taɓa bi.
Serena Williams ita ma mai cin ganyayyaki ce - tsawon shekaru. An tambaye ta inda take samun furotin don farfado da tsoka. Ta amsa da cewa: “A wurin da doki ko bijimi, giwa ko rakumi, gorilla ko duk wani mai tsiro yake samunsa. Dabbobi mafi ƙarfi suna cin abincin shuka. Idan kai mutum ne, zaka iya cin hatsi, wake, har ma da koren ganye. Broccoli yana ba ni kusan kashi ɗaya bisa uku na furotin da nake buƙata.”
Veganism, ta hanya, ba ita ce kaɗai hanyar rage hawan jini ba. Kayayyakin kiwo da abinci na Rum suna da tasiri ga hauhawar jini.