Koyi ƙalubalen ku ... da kuma abin da za ku iya yi don rage su
Yawancin mutanen da ke bin abinci maras yisti sun dogara da shinkafa a matsayin hatsi mai mahimmanci ga dalilai masu yawa: yana da sauki, yana da samuwa, kuma (watau mafi mahimmanci) yana da mahimmanci a mafi yawan masu cin abinci mai yalwaci- samfurori kyauta kamar gurasa, hatsi, kukis, da haɗuwa.
Amma bincike na ƙara nuna cewa wadanda suke ci da shinkafa-irin su wadanda ke da cutar celiac da marasa lafiya na celiac - sun kasance cikin haɗari ga cinye matakan arsenic, matsi mai tsada wanda ke kula da tarawa a shinkafa.
Ƙarin bincike ya nuna cewa wasu ƙananan ƙarfe "ciki" -a ciki har da mercury-suna kuma samuwa a cikin matakan da suka fi girma a cikin mutanen da ke cin abinci marasa kyauta.
Bayanai game da arsenic a cikin wadanda ba su da yalwaci ne game da su, in ji Tricia Thompson, mai cin abinci da kuma gwani a kan cutar celiac da abinci marar amfani. Thompson, shugaban aikin jarrabawa na Gluten-Free Watchdog, ya nuna cewa ta dauki "dogaro mai wuya" a bayanan da ta da sauran masu bincike suka tattara.
"Na gamsu da cewa cinikin arsenic inorganic da ke cikin 'yanci ba tare da yalwaci ba, yana damuwa ne sosai kuma ya cancanci kulawa da mu," in ji Thompson.
Me yasa Arsenic ya shiga Rice?
Kila ku san arsenic a matsayin guba-a gaskiya, yana da tarihin dogon tarihi a matsayin makami mai shinge. Amma ba za ka iya gane cewa arsenic, a cikin ƙananan yawa, yana kasancewa a kusa da mu a matsayin wani ɓangaren yanayi na dutsenmu da ƙasa, ruwanmu, har ma da iska.
Saboda arsenic yana cikin ƙasa, tsire-tsire masu girma a cikin wannan ƙasa zasu iya ɗauka kuma shake shi. Da zarar sunyi haka, ba za su iya kawar da shi ba sauƙi, don haka yana da ƙarfin ginawa a hatsi, wanda shine bangare na tsire da muke ci. Ganye shinkafa ya faru ya fi dacewa fiye da yawancin tsire-tsire-ciki har da alkama da sha'ir, da hatsin rai - wanda ya tara nauyin ƙarfe irin su arsenic.
Abin da ya sa wadanda ke cin shinkafa, irin su mutanen da ba su ci hatsi, zasu iya samun matakan arsenic da sauran ƙananan ƙarfe.
Akwai nau'o'in arsenic guda biyu: kwayoyin arsenic da arsenic inorganic. Masana kimiyya sun yarda cewa nau'in kwayar halitta ya fi hatsari fiye da irin kwayoyin halitta. Abin takaici, wannan shine nau'in da ke kula da ginawa a shinkafa. Kamar bishiyar shinkafa, jikinmu ba su da matukar tasiri a kawar da abubuwa masu guba irin su arsenic, don haka hakan yana haifar da ingantawa a cikin mu, kuma wannan zai haifar da matsalolin lafiya.
Arsenic a yawanci zai iya shawo kan wani, amma arsenic a cikin ƙananan kuɗi yana hade da iri daban-daban na ciwon daji, ciki har da fata, huhu, mafitsara, koda, da ciwon huhu. Har ila yau, an haɗa shi da matsaloli na zuciya da jijiyoyin zuciya, kuma a gaskiya yana iya shafar tsarin jiki daban-daban.
Ba zai yiwu a guje wa arsenic gaba daya ba, yana cikin ƙasa, ruwa, da iska. Saboda haka, Cibiyar Abinci da Kwayoyi na Amurka ta kafa ma'aunin tsaro don yawan arsenic wanda zai iya faruwa a cikin ruwan sha, kuma ya ba da shawarar matsayin wasu kayan abinci, ciki har da ruwan 'ya'yan itace.
Gluten-Free Dieters a Musamman Musamman na Arsenic Exposure
Babu wata shakka cewa mutane da yawa suna bin cin abinci marasa cin abinci ba tare da cin abinci ba: Wani bincike mai zurfi game da gindin abinci marar amfani a cikin babban kantin sayar da shinkafa ya nuna shinkafa, a wasu nau'i, a matsayin nau'i na kimanin uku ofisoshin abinci na abinci marasa abinci marar yalwa.
Saboda haka tare da karuwar yawancin cin abinci ba tare da cin abinci ba, masu bincike sun fara mayar da hankali kan matakan arsenic a cikin abinci da mutanen da suke cin su. Thompson yana daya daga cikin masu bincike-ita da abokin aiki sun binciki mutane da cutar celiac don ganin yawan shinkafa suka ci kowane mako a kokarin kokarin kiyasta tasirin su na arsenic.
Masu binciken sun gano cewa mutane da celiac suna samun shinkafa daga wurare daban-daban, ciki har da shinkafa, da shinkafa marasa abinci, da abinci na abincin shinkafa, da kuma yawan amfanin da ake amfani da su na iya sanya su cikin hadari don yawancin arsenic amfani. "Wani mutum mai tunani wanda ke cinye nau'in adadi daga kowane nau'i na samfurin zai cinye iri iri na shinkafa kowace mako," binciken ya ƙare.
"Dangane da irin wannan alamar da ake amfani da shinkafa wasu mutane da cutar Celiac na iya zama haɗarin cinyewa a sama da nauyin maganin EPA don maganganun maganganu na kullum a arsenic inorganic."
Wani binciken-wannan daga Cibiyar Mayo - ta duba kai tsaye a matakan arsenic a cikin mutane tare da kuma ba tare da cutar celiac da suka bi abinci mai cin abinci ba. Masu bincike sun gwada arsenic a cikin darussan binciken 'fitsari sannan kuma kwatanta sakamakon tare da matakan mutane ba cin abinci ba tare da cin abinci ba, kuma sun sami matakai masu girma a cikin wadanda basu da kyauta, ba tare da la'akari da cutar ko celiac ba.
Mercury: Har ila yau, Matsala?
Rice ba ta da kyau a haɗuwa da arsenic: kuma yana iya ƙunsar matakan ƙananan ƙarfe na sauran ƙarfe, ciki har da mercury da gubar.
A gaskiya ma, binciken Mayo Clinic ya gudanar da gwaje-gwaje na jini don tantance matakan mercury, gubar, da cadmium, kuma ya sami matakai mafi girma daga cikin uku a cikin mutane a kan abinci mai cin abinci, ba tare da la'akari da cutar ko celiac ko a'a (mafi girma ba matakan cadmium ba su kai ga muhimmancin kididdigar wadanda ba tare da celiac wadanda basu da kyauta ba). Ƙarin karatun sun goyi bayan wannan binciken.
"Mutanen da suke cin abinci marar yisti suna da matakan gaggawa da yawa na jinsin arsenic da jini na mercury, gubar, da cadmium fiye da mutanen da ba su gujewa gujewa ba," in ji masu bincike na Mayo Clinic. "Ana buƙatar nazari don sanin abubuwan da ake dadewa akan haɗuwa da waɗannan abubuwa a kan abinci mai cin abinci marasa abinci."
Wannan binciken bai tabbatar da shinkafa ba ne wanda ya aikata mummunar yaduwa ga masu cin abinci maras yalwa da sauran kayan abinci suna da matakan halayen waɗannan abubuwa. Alal misali, ruwan 'ya'yan itace na ruwan' ya'yan itace zai iya ƙunsar nauyin arsenic mafi girma, kuma wasu kifi suna ɗaukar mercury da yawa. Duk da haka, wani rukuni na masu bincike sun gano mutane da cutar Celiac suna da karfin mercury ko da yake yawan kifayen su da yawan adadin mercury sun kasance kama da wadanda ke cikin rukuni. Don haka ya zama mafi mahimmanci cewa wani abu a cikin abinci mai cin abinci maras amfani ba shi da laifi, kuma shinkafa shi ne babban mai zargi.
Menene Za Ka Yi don Ya rage Rashin Haɗarinka?
Ba duk wanda ya bi cin abinci mai cin abinci ba tare da yalwaci ya cinye mutane da yawa da suka rage cin abinci ba kamar yadda gurasa da fassaro ya kamata ya zama mafi haɗari ga wannan matsala. Amma babu wata shakka cewa waɗanda suka maye gurbinsu na al'ada, abinci mai guba-y kamar gurasa da taliya tare da sutura masu kyauta bazai iya amfani da shinkafa fiye da yadda suka gane.
Thompson ya gabatar da wasu hanyoyi na yau da kullum ga mutanen da suke cin abinci maras yalwa da kuma abincin da suke da su da yawa da ke da shinkafa:
Abun da ke biye da kyautar abinci marar yisti ya kamata suyi la'akari da: ƙayyade tsarin arsenic a cikin ruwan sha; kimanta yadda suke cin shinkafa; yankakken shinkafa daga ƙananan yankunan arsenic; dafa shinkafa kamar taliya (a cikin ruwa mai yawa); musanya quinoa ko wasu hatsi marasa kyauta ga shinkafa; tantance yadda suke amfani da kayayyakin shinkafa; da kuma dakatar da amfani da shinkafa bran, madara shinkafa, da kuma shinkafa syrup.
Wasu daga cikin waɗannan zasu zama sauƙin yin fiye da wasu, a fili. Alal misali, wasu bincike sun nuna cewa dafa abinci shinkafa a cikin ruwa mai yawa kuma a lokacin da ruwan sama mai yawa zai iya rage ma'aunin arsenic daga kashi 40 zuwa kashi 60. Sourcing shinkafa daga yankunan da ke ƙasa a arsenic zai iya zama mafi wuya, tun da matakan arsenic ya bambanta kuma ba koyaushe a fili inda shinkafa ya girma. Da kyau ruwan zai iya zama arsenic, don haka idan ka sami ruwan sha daga rijiyar, zaka iya sayan kaya gwaji wanda zai nuna maka yadda arsenic yake cikin ruwanka.
Amma watakila abu mafi sauki wanda zaka iya yin don kare kanka shine canza wasu nau'o'in hatsi iri iri daban-daban, irin su quinoa ko buckwheat, don shinkafa a cikin abincinka. Idan kuna so kullum ku dafa tukunyar shinkafa don tafiya tare da fure, alal misali, gwada tasa da wasu hatsi a maimakon haka.
Haka kuma yana iya samun samfurori marasa kyauta-ciki har da hatsi, taliya, burodi, da kukis-waɗanda suka ƙunshi kaɗan ko babu shinkafa. Kwanan nan za ku buƙaci karanta lakabi don gano waɗannan samfurori, amma wannan wani abu ne da mutanen da ke fama da cutar celiac da wadanda basu da hankali a cikin kwarewar celiac riga sun san yadda za su yi.
> Sources:
> Eli L et al. Ƙara yawan matakan Mercury a marasa lafiya tare da Celiac Cutar bayan bin Gluten-Free Regimen. Gastroenterology Research da Practice. 2015; 2015: 953042.
> Abinci da Drug Administration. Arsenic a Rice da Rice Products gaskiya sheet.
> Naujokas MF et al. Hanyoyin Watsa Lafiyar Rawanin Lafiya daga Tarihin Arsenic na Tarihi: Ɗaukaka a kan Harkokin Kiwon Lafiyar Jama'a a Duniya. Harkokin Kiwon Lafiya na Muhalli. 2013 Mar; 121 (3): 295-302.
> Raehsler SL et al. Haɗuwa da ƙananan ƙwayoyi a cikin mutane a kan Gluten-Free Diet. Clinical Gastroenterology da Hepatology. 2017 Feb 18.
> Thompson, T da Jackson, B. Rice Consumption tsakanin US Adult da CD: Impact on Inorganic Arsenic Intake . Celiac Cutar Symposium 2013 gabatarwa gabatarwa.