Cin ganyayyaki ya zama sananne kwanan nan, amma ra'ayin kanta ba sabon abu bane. Har zuwa tsakiyar karni na XNUMX, lokacin da kalmar "mai cin ganyayyaki" ta bayyana, abincin da ya ƙunshi abinci mai gina jiki gaba ɗaya an san shi da abincin Pythagorean, wanda ya samo sunansa daga rubuce-rubucen falsafar Girkanci na karni na XNUMX BC. A yau, mutane sun fi sanin fa'idar guje wa nama, kuma babban dalilin canza abinci shine samun lafiya.
Misali, an san Shugaba Bill Clinton da munanan halaye na cin abinci. Bayan da aka yi masa babban tiyatar zuciya a shekara ta 2004 da kuma bugun jini a shekarar 2010, ya canza salon rayuwarsa. A yau, Clinton mai shekaru 67 gaba daya ta zama mai cin ganyayyaki, ban da omelet da kifi na lokaci-lokaci.
Darakta James Cameron ya sanar shekaru biyu da suka gabata cewa ya zama maras cin nama, mai kula da duniyar da ke kewaye da shi. Daraktan ya ce: "Ba za ku iya yin komai ba don duniyar nan ta gaba - ta bayan mu, da ta 'ya'yan mu - idan ba ku sauya zuwa irin abincin da ake shukawa ba." A lokacin bazarar da ta gabata, ya ba da jawabi mai karfi a taron bayar da kyaututtukan kyaututtuka na shekara na US National Geographic Society: "Ta hanyar canza abin da muke ci, za ku canza duk alaƙar da ke tsakanin jinsin mutane da dabi'a," in ji Cameron.
Wani lokaci, don canza asali tsarin abincin, sauƙin saduwa da yanayin duniya ya isa. Mawaki Paul McCartney ya yanke shawarar ba da nama shekaru da dama da suka gabata, bayan da ya taba ganin 'yan raguna suna birgima a gonarsa. Yanzu yana ba da shawarar cewa mutane suna cire nama daga abincinsu aƙalla sau ɗaya a mako. A cikin 2009 a Burtaniya, ya ƙaddamar da kamfen ɗin ba da nama a ranar Litinin. "Ina ganin Litinin wata babbar rana ce ta tsallake nama, saboda mutane da yawa suna yawan cin abinci a ƙarshen mako," in ji mawaƙin.
Tabbas, manne wa cin ganyayyaki ko salon cin ganyayyaki ba koyaushe bane mai sauƙi. Dan wasan kwaikwayo Ben Stiller a cikin 2012 a cikin wata hira ya kira kansa mai cin gashin kansa - mutumin da ba ya cin abincin dabba, sai kifi da abincin teku. Stiller ya faɗi yadda yake ji: “Masu cin ganyayyaki ba sa magana game da shi. Da wuya. Domin kuna sha'awar abincin dabbobi. Yau na ci browncolle chips. Ina son haƙarƙarin naman alade, amma na ci guntu mai launin ruwan kasa. "Matar Ben Stiller, 'yar wasan kwaikwayo Christine Taylor, tana goyon bayansa kuma tana bin tsarin abinci na tushen shuka. "Matakin makamashinmu ya canza sosai," 'yar wasan kwaikwayo ta gaya wa mujallar mutane shekaru biyu da suka wuce. "Wani lokaci ba za ku gane hakan ba har sai wani ya ce: wow, kuna da ban mamaki!"
Idan ku ma, kuka yanke shawarar zama mai cin ganyayyaki, za ku mai da kanku, ko kuma ku zama jikinku, babbar kyauta.
"Wadannan abincin suna taimakawa rage haɗarin kiba, nau'in ciwon sukari na II, ciwon zuciya da sauran cututtuka masu yawa," in ji Marion Nestl, masanin abinci mai gina jiki da kuma marubucin Abin da za a ci: Jagoran Hanyar Hanya zuwa Savvy Food Choice and Good Cating). Kuma idan kun damu cewa guje wa nama na iya haifar da matsalolin lafiya, to, kada ku damu. "Makullin cin abinci mai kyau shine nau'in abinci mai gina jiki iri-iri kuma mai gina jiki," saboda "abinci mai gina jiki ya bambanta kuma dukansu sun dace da juna." Don haka, tambaya ta farko game da cin ganyayyaki ita ce abin da za a ware kuma har zuwa nawa. Idan abincin ku na "mai cin ganyayyaki" ya haɗa da wasu kayan dabba - kifi, qwai, kayan kiwo, kaji, to, ba za a sami matsala tare da rashin abinci mai gina jiki ba.
Tsayayyen abinci mai cin ganyayyaki na iya haifar da wasu matsalolin lafiya. Gaskiyar ita ce, masu cin ganyayyaki waɗanda ke guje wa duk wani nau'in dabba na iya zama ƙarancin bitamin B12, wanda kusan ke samuwa a cikin abincin dabbobi. Domin ana kawar da yawancin abinci daga abinci, masu cin ganyayyaki suna cikin haɗarin sauran ƙarancin abinci mai gina jiki, amma tsara tsarin cin abinci mai kyau zai iya taimakawa wajen rage waɗannan haɗari. Don ƙarin bambance-bambancen abinci, ana ba da shawarar cewa ku cinye nau'ikan hatsi masu ɗauke da furotin da yawa gwargwadon yiwuwa, kuma ku nemo madadin tushen bitamin B12, kamar kari na musamman ko abinci mai ƙarfi.
Ba dole ba ne ka kawar da nama gaba ɗaya daga abincinka don sanin fa'idodin kiwon lafiya na salon cin ganyayyaki. Babban asibitin Amurka mai suna Mayo Clinic ya ba da shawarar farawa, bin jagorancin Paul McCartney, wato, canza abincin ku sau ɗaya ko sau biyu a mako kuma, idan zai yiwu, maye gurbin nama: alal misali, a cikin stew - cuku tofu, a cikin burritos - soyayyen wake. , da kuma dafa a cikin tukwane maimakon nama wake.
Mawallafin dafa abinci Mark Bittman ya faɗaɗa kan ra'ayin mai cin ganyayyaki mai cin ganyayyaki, abinci na tushen tsiro kaɗan a cikin VB6 da VB6 Cookbook. Tunanin Bittman ba shine cin abinci na dabba ba kafin abincin dare: sunayen littattafan suna tsaye don "kasancewa mai cin ganyayyaki har zuwa 18.00:XNUMX pm".
Abincin Bittman kyakkyawa ne mai sauƙi. Marubucin ya ce: “Na tsaya da tsarin VB6 har tsawon shekaru bakwai, kuma ya zama al’ada, hanyar rayuwa. Dalilin gabatar da irin wannan abincin shine matsalolin lafiya. Bayan kusan shekaru biyar na cin abinci na rashin hankali, ya sami alamun prediabetes da pre-infarction. "Wataƙila kuna buƙatar cin ganyayyaki," in ji likitan. Da farko, wannan tunanin ya tsorata Bittman, amma yanayin lafiyarsa ya ba shi zaɓi mai mahimmanci: don rayuwa, ya kasance ko dai ya ci gaba da shan magunguna ko kuma ya canza abincinsa. Ya kawar da duk kayan dabba da rana (tare da sarrafa su sosai da sauran kayan abinci mara kyau), kuma sakamakon bai daɗe ba. A cikin wata guda, ya yi asarar kilogiram 7. Bayan watanni biyu, matakan cholesterol da sukari na jini sun dawo al'ada, kamawar numfashi na dare ya ɓace, kuma a karon farko cikin shekaru 30, ya fara barci mai daɗi duk dare - kuma ya daina snoring.
Wannan hanya tana aiki da kyau saboda ba ta da tsauri sosai. Lokacin da za ku iya cin duk abin da kuke so don abincin dare, kuna jin kyauta. A wannan yanayin, dokokin kada su zama nau'i. Idan kuna son ƙara madara zuwa kofi ɗinku da safe, me yasa ba. Wani abin da ba a yi tsammani ba a gare shi shi ne yadda abincin da yake ci da rana yana shafar yadda yake ci da yamma. Yanzu ba kasafai yake cin nama ba.
Idan muka koma ga misali na shahararrun masu cin ganyayyaki, a cewar masanin tarihin Sprintzen, “mashahuran ba sa gabatar da wani abu na al'ada, sai dai suna nuna wani muhimmin canjin lokaci na al'adu, ta yadda ake cin ganyayyaki, duk da cewa ba ci gaba ba ne, ana ganinsa a matsayin hanyar samun lafiya salon rayuwa “.
Hanyar, da zaba har ma da wani bangare, zaku iya tsawanta rayuwar ku.