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"Farin mutuwa" ko "babban mai tsabtace" - tun da daɗewa, ma'aunin gishiri tsakanin waɗannan tsarukan biyu.
Ka tuna makircin tatsuniyar mutanen Romaniya “Gishiri a Cikin Abinci”? Da zarar sarki ya yanke shawara don gano yadda daughtersa owna matan sa ke ƙaunarsa. Babbar ta amsa da cewa ta fi son mahaifinta fiye da rayuwa. Matsakaicin ya yarda cewa tana son mahaifinta fiye da zuciyarta. Kuma ƙaramin ya ce tana son uba fiye da gishiri.
Akwai lokacin da gishiri ya fi zinariya tsada kuma ana samun sa ne kawai ga zaɓaɓɓu kaɗan. Yanzu lamarin ya canza sosai. Gishiri abu ne mai araha kuma mai ko'ina. Da yawa ne yasa masana harkar abinci ke yin kara.
A farkon 2016, an buga Sharuɗɗan Abincin ga Amurkawa 2015–2020. Babu amincewar ƙungiyar ƙwararrun masana - bahasi game da yawan amfani da gishiri da mutum ke yi a kowace rana ba ta daina ko a yanzu.
Ana buga shawarwarin abinci mai gina jiki a kai a kai. An tsara su ne don ƙwararrun likitocin kiwon lafiya don taimakawa Amurkawa cin abinci mai ƙoshin lafiya. Wannan littafin yana ba da jagororin abinci mai gina jiki da yawa. Musamman, muna magana ne game da amfani da sinadarin sodium, wanda ke shiga jikin mutum yawanci ta hanyar gishiri.
Me yasa muke buƙatar gishiri
Idan kun tuna kwas ɗin ilmin sunadarai na makaranta, to gishiri yana da nishaɗin NaCl - sodium chloride. Farin lu'ulu'u da ke shiga cikin abincinmu koyaushe mahaɗan sunadarai ne wanda aka samu sakamakon jarin acid da alkali. Sauti na tsoratarwa, ba haka ba?
A zahiri, mutum yana da rikitaccen yanayin “wuyar warwarewa”. Kuma, a wasu lokuta, abin da aka fahimta ta kunne a matsayin wani abu mai ban mamaki ko ban tsoro, a zahiri ya zama ba wai kawai yana da mahimmanci ga lafiya ba, har ma da mahimmanci. Yanayin haka yake da gishiri. Idan ba tare da shi ba, jiki ba zai iya aiwatar da tsarin ilimin lissafi ba. Tare da sanarwa: a cikin adadi mai yawa, kayan yaji magani ne, a cikin adadi mai yawa - guba. Sabili da haka, yawan cin gishirin kowace rana ga mutum ba shine cikakken bayani ba.
Sodium da gishiri: shin akwai bambanci
Haka ne, gishirin tebur shine babban mai bayar da sodium a jikin mutum, amma sodium da gishiri ba su da kama.
Baya ga sinadarin sodium da chlorine (yawanci har zuwa 96-97%: sodium na dauke da kimanin kashi 40%), kayan yaji kuma sun hada da wasu kazamta. Misali, iodides, carbonates, fluorides. Ma'anar ita ce, ana hakar gishiri ta hanyoyi da dama. Yawancin lokaci - ko dai daga teku ko ruwan tafki, ko daga ma'adinan gishiri.
Misali, ana amfani da gishirin da aka ƙarfafa da sinadarin potassium iodide a ƙasashe da yawa azaman ingantacciyar hanyar hana raunin iodine. Misali, a Switzerland, iodization wajibi ne. A Amurka, an kuma aiwatar da rigakafin iodine na duniya tare da gishiri tun daga tsakiyar ƙarni na ƙarshe.
Cin gishirin yau da kullun
Dangane da shawarwarin WHO, yawan shan gishiri ga mutum ya zama kasa da 5 g (ga yara yan kasa da shekaru uku - 2 g). Zaa iya shan karamin cokali 1 na kayan yaji a kowace rana ba tare da cutar da lafiya ba.
Tabbas za ku ce ba ku cinye irin wannan adadin gishiri mai ban sha'awa. Amma ba haka lamarin yake ba. Wadannan 5 g mai daraja sun haɗa da gishiri ba kawai wanda aka yi gishiri da tasa da gangan ba, har ma da gishiri da aka haɗa a cikin samfurori a priori. Wannan kuma ya shafi kayan lambu daga lambun, da samfuran da aka gama da su, da miya da mutane da yawa ke so.
An “ɓoye” a zahiri ko'ina! Sabili da haka, yawan gishirin da ake amfani dashi kowace rana yakan wuce halaccin ƙa'idar kuma zai iya kaiwa 8-15 g kowace rana.
Menene barazanar yawan gishiri
Cututtuka daga gishiri ba almara ba ce ko kaɗan. A gefe guda, sodium wani muhimmin sinadari ne wanda ya zama dole jiki yayi aiki daidai. Amma, a gefe guda, wannan fa'idar ta dogara gaba ɗaya akan adadin abin da yake shiga jiki.
Yarjejeniyar kimiyya da masana suka samu daga Cibiyar Magunguna, theungiyar Zuciya ta Amurka, kwamitocin shawarwarin shawarwarin abinci, da sauransu shi ne cewa ya kamata a rage matsakaicin yawan sinadarin sodium zuwa miligrams 2,3 a kowace rana ga mutane masu shekaru 14 zuwa sama. … Bugu da ƙari, yana da daraja la'akari da matakan amfani da aka halatta na sama waɗanda aka tanadar dangane da jinsi da shekaru.
Cibiyar Kula da Kiwon Lafiya ta Amurka ta ba da shawarar cinyewar da ba ta wuce milligrams 2,3 na sodium, ko kuma ƙaramin gishiri sau ɗaya a rana. An kafa wannan ƙa'idar ga manya waɗanda ba sa fuskantar matsalolin lafiya.
A cewar WHO, matsakaicin matakin karbar gishiri a kowace rana ga yara daga shekara 1,5 zuwa 3 shine 2 g, ga yara daga shekara 7 zuwa 10 - 5. A ka'ida, bai kamata a ci abinci mai gishiri a cikin abincin ba ga jarirai har zuwa watanni 9.
Kowannenmu na iya amsawa daban da gishiri, don haka ya kamata ku tuntubi likitanku kafin yin canje-canje masu mahimmanci ga abincinku na yau da kullun. Koyaya, zan yi magana game da illolin da yawan shan sodium zai haifar, idan ba kowa ba, to da yawa daga cikin mu.
Brain
Yawan gishiri na iya tacewa ko lalata jijiyoyin da ke kaiwa kwakwalwa.
Sakamako:
- saboda rashin daidaituwa na ruwa a cikin sel, zaku iya shan azaba ta hanyar jin ƙishin ruwa koyaushe;
- saboda karancin iskar oxygen da abubuwan gina jiki, cutar hauka na iya bunkasa;
- Idan jijiyoyin suka toshe ko suka fashe, zai iya haifar da bugun jini;
- Yawan wuce gona da iri na yau da kullun na iya haifar da jarabar shi. A shekara ta 2008, masana kimiyya a jami'ar Iowa sun lura da beraye kuma sun gano cewa kayan yaji a kan beraye suna da kusan tasirin "narcotic": lokacin da abinci mai gishiri ya ƙare, suna nuna hali sosai, kuma lokacin da "gishiri" ya sake kasancewa a cikin abincin su, berayen suna kuma cikin yanayi mai kyau…
Tsarin zuciya
Zuciya kullum tana fitar da jini mai sanya oxygen domin kiyaye dukkan gabobin jiki. Yawan shan gishiri na iya tace ko lalata jijiyoyin da ke kaiwa ga babban gabobin jikin mu.
Sakamako:
- za'a iya samun ciwo mai zafi a yankin kirji, tunda zuciya ta rasa oxygen da abubuwan gina jiki;
- Ciwon zuciya na iya faruwa idan jijiyoyin suka zama gaba daya sun toshe ko suka fashe.
Kodan
Kodan suna cire ruwa mai yawa daga jiki ta hanyar juya shi zuwa mafitsara. Yawan gishiri na iya hana kodan fitar da ruwa.
Sakamako:
- ana ajiye ruwa a jiki, wanda zai iya haifar da matsanancin wahala da cutar koda, da kuma gazawar koda;
- lokacin da kodan basa iya jimre wa aikin tarawa, jiki yana toshe ruwa a cikin kyallen takarda. A waje, wannan "tarawar" tana kama da kumburi (a fuska, maruƙa, ƙafa);
Jijiyoyin jini
Arteries sune tasoshin da ke ɗaukar jinin oxygenated daga zuciya zuwa sauran gabobin jiki da sel. Yawan amfani da gishiri na iya haifar da hawan jini, yana matse jijiyoyin jini.
Sakamako:
Jijiyoyi sun yi kauri don taimakawa tashin hankali, amma wannan na iya kara hawan jini da bugun jini. Kuma wannan, bi da bi, shine mafi gajeriyar hanya zuwa arrhythmia da tachycardia;
- Jijiyoyin jini sun toshe ko kuma su fashe, suna hana gudan jini mai mahimmanci ga gabobi.
GI
Yawan gishiri a jiki yana da lahani a kan aikin hanjin hanjin - kayan ƙanshi na iya sawa membrane ɗinsa.
Sakamako:
- tarin ruwa mai yawa a cikin jiki yana barazanar kumburi;
- hadarin kamuwa da cutar kansa na karuwa.
Me yasa rashin gishiri yake da hadari?
Mun san yadda za a iya amfani da gishiri kowace rana kuma menene haɗarin wuce ƙimar da aka kafa. Gishiri nawa mutum yake buƙata don ya ji daɗi? Amsar mai sauki ce - baligi ba tare da wata cuta mai tsanani ba zai iya shan gishirin 4-5 g kowace rana.
Me zamu iya tsammanin daga gishiri, banda damar tsawaita rayuwar abinci (gishiri kyakkyawan tsari ne) kuma ba abinci ɗanɗano mai ƙanshi?
Ka tuna hydrochloric acid, wanda shine wani ɓangaren ruwan 'ya'yan itace na ciki. An samar da shi tare da shiga kai tsaye na ions chlorine. Kuma ions sodium suna da alhakin watsa abubuwan motsawar jijiya (kowane motsi wani bangare ne na gishiri), jigilar amino acid da glucose, ƙuntatawa ƙwayoyin tsoka, kiyaye matsin lamba na osmotic na yau da kullun a cikin ruwa da ma'aunin ruwa.
Kwayar cututtukan da ke iya nuna rashin sinadarin sodium da chlorine a cikin jiki:
- yawan jin bacci;
- rashin kulawa da rashin kulawa;
- canji mai kauri a yanayi, hare-haren wuce gona da iri;
- jin ƙishirwa, an kashe shi kawai da ruwan gishiri kaɗan;
- bushewar fata, ƙaiƙayi saboda asarar fatar jiki;
- rashin jin daɗi daga ƙwayar ciki (tashin zuciya, amai);
- jijiyoyin tsoka
Yadda zaka rage gishirin da kake ci
Masu bincike a Cibiyar Monella (Amurka) sun yanke shawarar bin diddigin yadda mutanen da ba za su iya tunanin rayuwarsu ba tare da wani abu mai gishiri ba suna amfani da gishiri a cikin mako. An ba da rukuni na mutane 62 gishiri mai gishiri (ba a yi amfani da gishiri mai sauƙi ba, amma tare da alamar isotope, wanda aka sauƙaƙe ta amfani da bincike na fitsari). An umurci masu aikin sa kai da su riƙa ajiye bayanan abinci daidai gwargwado. Bayan mako guda, bisa ga bayanan da aka samu, masana kimiyya na Amurka sun yanke shawarar cewa kimanin kashi 6% na samfurin an yi amfani da shi daga gishiri mai gishiri, 10% na sodium an samo shi daga asalin halitta, sauran fiye da 80% an samo su daga rabin rabin. - ƙare kayayyakin.
Anan akwai wasu nasihu don taimaka muku rage gishiri a cikin abincinku:
- Ka dafa abincinka
Babban aikin shine a hankali saka idanu akan abin da ke kan farantin. Zai zama mafi sauƙin sarrafa abincin gishiri na yau da kullun idan kuka ƙi abincin da aka shirya daga babban kanti, abinci mai sauri, abincin gwangwani;
- Canza tsari na aikace-aikacen gishiri
Yi ƙoƙarin kada ku yi amfani da gishiri kwata -kwata a cikin aikin dafa abinci, kuma idan kuna buƙatar ƙara gishiri, samfurin ya riga ya kasance akan farantin. An tabbatar da cewa abincin da ake gishiri a lokacin cin abinci yana da alama ya fi gishiri ga mutum fiye da wanda aka ƙara kayan yaji a lokacin dafa abinci, tunda gishiri yana shiga kai tsaye akan abubuwan dandano da ke kan harshe.
- Nemi madadin gishiri
Ku yi imani da ni, gishiri ba shine kawai abin da ke “canza” ɗanɗanon abinci ba. Binciko kaddarorin sauran kayan ƙanshi da ganye. Ruwan lemun tsami, zest, thyme, ginger, basil, faski, dill, cilantro, mint na iya zama kyakkyawan madadin. Af, albasa, tafarnuwa, seleri, karas na iya wadatar da ɗanɗano abinci ba kamar gishiri ba.
- Yi haƙuri
Yi imani da shi ko a'a, buƙatarku ta gishiri da ƙara gishiri a cikin abinci ba da daɗewa ba zai ragu. Idan tun da farko kuna buƙatar gishiri ɗanɗano biyu don aiki na daidaitaccen salat na cucumbers da tumatir, to bayan makonni biyu na “abinci”, ba za ku so yin amfani da gishiri fiye da ɗaya na kayan yaji ba.