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Ga kowane ɗayanmu, wannan ra'ayi yana da ma'anar kansa. Wasu suna bin tsarin cin ganyayyaki bisa la'akari da ɗabi'a da ɗabi'a, wasu - saboda dalilai na kiwon lafiya, wasu ta wannan hanyar suna neman kula da adadi ko kuma kawai su bi salon salo.
Hatta ƙwararrun ba su bayar da wata fassarorin da ba ta da tabbas. Duk da haka, gaskiya ne cewa cin ganyayyaki tsarin abinci ne wanda ke keɓance ko iyakance cin kayan dabbobi. Dole ne a kula da wannan salon rayuwa cikin taka tsantsan, cikin alhaki, sannan kuma a sani kuma a bi ka'idoji na yau da kullun don cin ganyayyaki da gaske yana amfani da lafiyar lafiya, kuma kada ya lalata shi.
Akwai manyan nau'ikan nau'ikan ganyayyaki guda uku:
- veganiyanci - mafi tsananin cin ganyayyaki, wanda aka cire kowane nau'in nama: dabbobi, kifi, abincin teku; hatta ƙwai, madara da sauran kayan kiwo ba a amfani da su, kuma a mafi yawan lokuta zuma; Irin wannan masu cin ganyayyaki kuma ana kiransu masu cin ganyayyaki ko masu cin ganyayyaki.
- lactogetarianism - cin ganyayyaki, abincin da ya hada da madara, da kayan kiwo;
- lacto-cin ganyayyaki - cin ganyayyaki, wanda ke ba da izini, ban da kayan shuka, da kiwo da ƙwai na kaji.
Fa'idodin cin ganyayyaki
Lacto-vegetarianism da lacto-ovegetarianism ba sa sabawa ka'idojin ingantaccen abinci mai kyau. Idan kuna amfani da nau'ikan abinci na tsire-tsire masu mahimmanci don mutummutumi na al'ada na jiki, to, cin ganyayyaki na iya zama da amfani ƙwarai. Strictarancin abinci mai ganyayyaki yana da amfani don rage nauyi, da na atherosclerosis, dyskinesia na hanji da maƙarƙashiya, gout, duwatsun koda, musamman a lokacin tsufa. Abincin vegans kusan yana kawar da kitsen mai da ƙwayar cholesterol, saboda haka wannan hanyar cin abinci tana ba da gudummawa ga matakan rigakafin rigakafin atherosclerosis da wasu cututtukan, amma idan ana amfani da bitamin da ma'adinai ban da abinci.
Tasiri kan lafiya
Tare da abinci mai cin ganyayyaki, jiki yana cike da abubuwan gina jiki da bitamin, gami da: carbohydrates, omega-6 fatty acid, fiber, carotenoids, folic acid, bitamin E, da sauransu. acid, cholesterol da furotin daga abinci na tushen shuka.
Sakamakon binciken mafi girma ya tabbatar da cewa cututtuka da cututtuka daban-daban sunfi kasancewa tsakanin masu cin ganyayyaki:
- Daga cikin masu cin ganyayyaki waɗanda ke bin tsarin abinci fiye da shekaru biyar, akwai ƙananan marasa lafiya 24% da ke fama da cututtukan zuciya.
- Hawan jini na masu cin ganyayyaki ya yi ƙasa da na waɗanda ba masu cin ganyayyaki ba, don haka hauhawar jini da sauran abubuwan da ke haifar da canje-canje kwatsam a cikin hawan jini ba su da yawa a tsakanin su.
- An gano cewa masu cin ganyayyaki ba sa saurin kamuwa da cututtukan daji daban-daban ban da na hanji.
- Kayan lambu da na ganyayyaki suna rage haɗarin kamuwa da ciwon sukari na XNUMX. Hakanan ana alakanta cin ganyayyaki tare da rage yiwuwar cutar ta rayuwa, rikice-rikice iri-iri waɗanda sune sababin cututtukan zuciya da jijiya.
- Cincin ganyayyaki na iya taimakawa wajen yaƙar kiba. Mutane masu kiba ba su da yawa a tsakanin masu cin ganyayyaki.
- A cikin masu cin ganyayyaki mara tsauraran cutar ido, cutar ido tana faruwa da kashi 30%, kuma a cikin ganyayyaki ba a cika samun kashi 40 cikin ɗari fiye da mutanen da suka haɗa da nama sama da 100 na g.
- Diverticulosis yana faruwa 31% ƙasa da ƙasa a cikin masu cin ganyayyaki.
- Azumi, bayan cin ganyayyaki, yana da sakamako mai kyau akan maganin rheumatoid.
- Abincin mai cin ganyayyaki yana taimaka wajan daidaita yawan fitsari da matakan jini, da tallafawa yadda yakamata don magance cutar koda.
Tasiri kan lafiyar hankali da tsawon rai
- Masu cin ganyayyaki suna da yanayi mai kyau da kwanciyar hankali fiye da waɗanda ba sa cin ganyayyaki.
- Cikakken ko takunkumin cin naman yana taimakawa zuwa gagarumin ƙaruwar rayuwa. Biyan abincin ganyayyaki na tsawon shekaru 20 ko sama da haka na iya tsawaita rayuwa da kimanin shekaru 3,6.
Shawarwarin Basic na Cin ganyayyaki
- 1 Zai fi kyau a tsaya ga ƙarancin ƙarancin cin ganyayyaki, kamar yadda wasu samfuran dabbobi ke zama dole don aikin yau da kullun na jiki.
- 2 Dangane da tsananin cin ganyayyaki, kuna buƙatar haɗawa a cikin abinci irin waɗannan muhimman abubuwan gina jiki kamar furotin, mai, da abinci mai yawa na bitamin da abinci masu ɗauke da bitamin da ma'adinai.
- 3 A lokacin daukar ciki, shayarwa da koyar da yara cin ganyayyaki, ya zama dole a kula da cewa jikin uwa da yarinta shima yana bukatar abincin asalin dabbobi. Yin watsi da wannan lamarin na iya haifar da mummunan sakamako.
- 4 Kasancewa cikin abincin tsananin cin ganyayyaki da fure a kowane nau'i ba zai iya wadatar da jiki da dukkanin bitamin da kuma ma'adanai da ake buƙata ba.
Maye gurbin abubuwa masu mahimmanci
- furotin - ana iya samunsa daga legumes, alayyafo, farin kabeji, da alkama;
- fats - dauke da mai daban-daban na kayan lambu: zaitun, leda, sunflower, hemp, kwakwa, auduga, gyada, da sauransu;
- iron - ana samun adadin da ake buƙata a cikin kwayoyi, tsaba, wake da koren kayan lambu;
- alli da zinc - za a iya samu daga kayan kiwo, da kuma daga kayan lambu masu ganye na launi mai launi, musamman Kale, da cress, tsaba, Brazilian da, busassun 'ya'yan itatuwa da tofu;
- omega-3 fatty acid - tushen shine tsaba mai laushi, kwayoyi iri iri, wake da hatsi;
- bitamin D – jiki ya cika da hasken rana, da kuma kayayyakin kamar su yisti,,, faski, germ alkama, kwai gwaiduwa.
Haɗari masu haɗari na cin ganyayyaki
Idan kun daidaita tsarin abincinku kuma kuka rasa mahimman abubuwa a cikin rayuwar mai ganyayyaki, to wannan zai haifar da sakamako mai haɗari. Mafi sau da yawa, masu cin ganyayyaki suna da rashi na ,, furotin, omega-3 fatty acid ,, bitamin, da sauransu.
Yiwuwar kamuwa da cuta tare da tsananin cin ganyayyaki
- Rashin bitamin D da B12 a cikin jiki yana haifar da matsalolin tafiyar matakai na hematopoietic, da kuma rashin aiki na tsarin mai juyayi.
- Tare da rashin amino acid da wasu bitamin (musamman bitamin D), girma da ci gaban yaro ya rikice (koda kuwa yaron yana cikin mahaifar mahaifiyarsa), wanda ke haifar da rickets, anemia da sauran cututtukan da ke tattare da ƙarancin ƙarfi. Tare da rashi abubuwa iri ɗaya a cikin manya, hakora da gashi sun fara zubewa, kuma ƙasusuwa sun zama masu saurin rauni.
- Lokacin da kuka ƙi samfuran kiwo, jiki ba shi da isasshen bitamin.
- Rashin abubuwan da ke dauke da kayan dabba na musamman na iya haifar da, haifar da raguwar ƙwayar tsoka da cututtukan kashi.
- Kodayake ana iya samun alli, jan ƙarfe, ƙarfe da tutiya daga abinci mai tushen tsire-tsire, narkewar abincinsu na iya zama ƙasa kaɗan.
- Abincin mai cin ganyayyaki ba zai iya samarwa da jiki adadin adadin allin da za a iya cinyewa ba ga mata masu haila, da kuma na tsofaffi da 'yan wasa. A lokaci guda, akwai babban haɗarin kamuwa da cutar sanyin ƙashi.