Halin da ke tsakanin babban abincin mai cin gashi da kuma tasirin ciwon ciwon ciwon ciwon ciwon ciwon ciwon yana ci gaba. Yawancin lokaci , cin abinci na tsawon rai na abinci mai kyau zai iya ƙara yawan ciwon daji da sauran cututtuka don haɗawa da cututtukan zuciya da ciwon sukari. Duk da haka, wannan ra'ayi yana samuwa cewa abinci maras nauyi wanda yayi daidai da abincin mai ɗanɗanar abinci. Idan ka yi kokari don sauya abincinka a baya sai ka gaza, ka yi la'akari da yadda kake kallon fats.
Kyakkyawan Yara Da Fat Fat
Ba a halicci dukkan fats daidai ba. Ɗauki kayan mai omega 3 daga kifaye, alal misali. Wadannan yatsun suna tabbatar da samun amfani a cikin tsarin kwakwalwarka, kamar su taimakawa matakan triglyceride da rage yawan ci gaban atherosclerotic plaques. Hakazalika, wasu ƙananan bincike sun nuna cewa mai yalwar lafiya zai iya samun kariya a cikin mazaunin ku.
Don ƙara yawan ƙwayar lafiyar ku, yi la'akari da ƙara sau biyu a kowace mako na abinci tare da albarkatun mai omega irin su kwayoyi ko kifi, kamar kifi. A kan takardun abincin da aka sanya, wasu daga cikin kodayen lafiya mafi kyau sune aka lasafta shi azaman ƙwayar polyunsaturated ko fatattun fat. Maganar mahimmanci da za a nema a kan lakabin ba ta da tabbacin .
Mace daga kayan dabba da kayan abinci masu sarrafawa sune su gwada da iyakancewa. Suna ɓoye a ƙarƙashin wasu sunaye daban-daban, don haka fahimtar abincin abinci zai iya yin wani abu kaɗan. Waɗannan su ne ƙwayoyin da kake so su iyakance ko kauce wa:
- Maƙaryaccen mai (da aka samo a cikin naman jan nama da kayan abinci mai laushi)
- Trans fatty acid (Har ila yau, aka jera a matsayin trans mai)
- Sanyayyaki mai yalwaci (ko kuma wani abu wanda aka haɓaka da shi)
Wani lokaci, cinye kitsen lafiya yana daukan dan lokaci yayin da kake koyon yadda za'a karanta lakabi da kuma fassara ma'anar. Duk da haka, kawai zakuɗa ɗaya ko mafi yawan zafin mai kyau yau da kullun don ƙananan zafin jiki ba zai iya samun ku a hanya madaidaiciya don inganta lafiyar ku ba.
Ba dole ba ku tsai da abincin da kuke so
Yin gyaran zabi mai kyau ba ya nufin cewa dole ne ka dakatar da abincin da kuke jin dadin turkey sanyi kuma ku ci abinci mara kyau. Yana nufin yin wasu zaɓi mafi kyau a nan da can. Bayan haka, haɗarin ciwon ciwon ciwon cigaba yana ƙaruwa tare da tsarin rayuwa mai yawa, ba lokaci ba ne a kan motsa jiki ta hanyar.
Rage yawan adadin nama na nama da kuke cinye mako-mako zai iya taimakawa rage yawan ci mai mai kyau. Kuna iya cin abincin da kuke so, amma kuyi tunanin zubar da kashi 16-aaya kuma a maimakon ya nemi karami. Idan kun kasance a shirye don ɗaukar mataki a gaba, la'akari da zabar tsaiko ko karin ƙuƙwalwar naman sa don haɗawa da sirloin ko zagaye. Har yanzu zaka iya ƙirƙirar hamburger mai ban sha'awa daga ƙasa sirloin, maimakon tsayayya da ƙasa mai laushi, wanda ya ƙunshi mafi yawan yawan kitsen mai.
Sanya Fat a Hanya
Duk da yake jin dadin duk abincin da kuke so, gyare-gyare yana da mahimmanci. Babu fiye da kashi 30 na yawan abincinku na yau da kullum ya kamata ya kasance daga mai - zai fi dacewa har ma da ƙasa. Ma'aikatar Aikin Noma ta Amirka ta bada shawarar wannan ga mai balagagge wanda ya bi shirin cin abinci na yau da kullum na 2000:
- Ƙayyade yawan abincin ku zuwa teaspoons shida kowace rana. Wannan ya hada da kayan salatin da kayan shafa.
- Ka rike nama mai karfi kullum (cuku, ice cream) ci ga 260 adadin kuzari na kasa. don sanya wannan a cikin hangen zaman gaba, kawai duba a cikin firiji ya nuna cewa kashi daya daga cikin cizon cizon ya ƙunshi calories 110.
Idan kuna la'akari da adadin kuzari ko aunawa abincinku shine kashe-sa, yi kokarin yin tunani akan ƙwayar da kuke ci a matsayin abin ƙin zuciya, ba babban hanya ba. Wannan zai taimaka maka ci gaba da ƙwayar cuta mai cinyewa da ke cinyewa zuwa cikin hangen zaman gaba, yayin da yake barka ka ji dadin abincin da ka ke so.
Sources:
Ƙungiyar Zuciya ta Amirka. (nd). Kifi da Omega 3 Fatty Acids.
John Hopkins magani. (nd). Gina Jiki da Colon Cancer.
Park, H., et al. (2011). Amfani na yau da kullum na wani abinci mai ƙananan haɓaka yana ƙaruwa da ƙwayar tumatir da ƙwayar tumatir a BALB / c Mice Subcutaneously Injected tare da CT26 Kanada Ciwon Kankara. Cibiyar Cancer.
Theodoratou, E., et al. (2007). Magunguna mai gina jiki mai gina jiki da cutar rashin daidaituwa: Cibiyar Nazari ta Kan Kira. American Journal of Epidemiology.
Ma'aikatar Aikin Noma na Amurka. (nd). Shirin Abinci Na kullum.