Za ku iya cin hanyar ku zuwa tsawon rai? To, a'a, a'a. Akwai wani nau'i na binciken da ya nuna cewa mutanen da suka bi abincin da ake kira Ruman rani, ko wasu shirye-shiryen shuka, sun rayu kuma basu da sauki ga cututtukan zuciya da ciwon daji. A gefe guda, cin abinci mai yawa - ko da abinci mai cike da sinadaran jiki - yana da yawa.
Tare da wannan sako na ƙaddamarwa a hankali, bari mu dubi abin da yake game da waɗannan cinye abincin da ke bunkasa tsawon lokaci.
Muradin Dumariya don Lafiya
Samun sha'awa ga abincin da ake kira "Rum na Rum" ya haifar da ganin cewa mutanen da suke zaune a kasashen da ke kusa da Bahar Rumunan suna da wasu mafi ƙasƙanci na cututtukan cututtukan zuciya , da kuma mafi girma a cikin duniya. Wannan gaskiya ne ko da yake akwai bambanci tsakanin al'adu da abinci a cikin yankin. Tun daga wannan lokaci, wannan kalma yana nufin wani abincin da ke jaddada yawan hatsi, 'ya'yan itatuwa, kayan lambu, kwayoyi, man zaitun, da kifi, yayin da rage yawan kitsen mai, da kayan da aka zazzage, da nama.
- Cikakken hatsi: Dukan hatsi sun ƙunshi dukkanin ɓangarori guda uku na ƙwayar hatsi: matsanancin launi ko rassan, sitacin endosperm, da kuma bitamin da kuma ma'adinai na ciki. Dukan hatsi sun hada da alkama, sha'ir, shinkafa shinkafa, buckwheat, oats, bulgur, da quinoa. Maimaitawa yana kawar da yawancin fiber wanda aka danganta da tsawon rai, da kuma bitamin E da B, don haka yayi amfani da hatsi marasa tsari. Cin abinci mai inganci, ƙwayoyin da ba a yanke ba an nuna su zuwa ƙananan cholesterol kuma rage yawan rashin ciwon sukari da cututtuka na zuciya 2. Idan kun kasance kuna jin kunya, kuyi tunani: bayanai daga Nazarin Lafiya ta Mata na Iowa, inda ake gano fiye da mata 27,000 mata masu mata a cikin shekaru 17, ya gano cewa ko da wadanda suka ci abinci kawai a cikin mako guda 4-7 kawai , sun kasance kashi 31 cikin 100 na iya mutuwa a lokacin shekarun nan 17, fiye da mata waɗanda ke da wuya ko ba su ci ba. Wannan yana tare da kasa da wanda ke aiki a rana!
- 'Ya'yan itãcen marmari da kayan marmari: Abinci na Rumunana shine mai arziki a cikin' ya'yan itatuwa da kayan marmari. "Ku ci launukanku" yana da kyakkyawar shawara, tun da yawancin abubuwa masu launin launi suna da mafi yawan kayan jiki, ko kayan abinci mai gina jiki. Nemi rabin rabon ku da 'ya'yan itatuwa da kayan marmari a kowace cin abinci. Gwamnatin Amurka ta bada shawarar har zuwa 2 ½ kofuna na kayan lambu da kuma kofuna 2 na 'ya'yan itatuwa kowace rana, dangane da matakin aiki.
- Man zaitun: Sanyo ne fatattun da suke da ruwa a dakin da zafin jiki. Olive mai shi ne gwarzo na abinci na Bahar Rum da godiya ga mai da hankali mai tsabta. Sauran albarkatun bishiyoyi kamar safflower, waken soya da sunflower, tare da haɗuwa da ƙwayoyin cuta da ƙwayoyin cuta, sune mafi kyawun zafin zabi fiye da magungunan man shanu da margarine da ke dauke da fatattun fatattun.
- Kifi: Kudancin kifaye kamar kifi, herring, sardines, albacore tuna, da mackerel sune dukkanin abincin da ke cikin Rumunin Rum, kuma su ne tushen albarkatun mai-omega-3. Wadannan taimako suna kiyaye tasoshin jini lafiya da kuma tsara karfin jini. Ƙin ci abinci mai kyau sau biyu a mako.
- Ganyayyun wake: wake, wake, da kuma lewatsun suna da nau'in kayan lambu masu launi mai suna legumes. Sun hada da garbanzos (chickpeas), black, pinto, koda da kuma wake wake. Sun kasance babban tushen furotin, cike yayin da koda yake mai rauni, kuma suna da mahimmanci don yin dafa a cikin soups da sutura. Tabbatar da bayar da legumes na gwangwani a wanke mai kyau don rage sodium da ake amfani dasu a cikin tsarin canning.
- Kwayoyi: Saboda kwayoyi sun yi girma a cikin adadin kuzari, mutane da yawa sun damu game da wadatar kima ya guje musu. Yayin da ya kamata ku lura da rabon ku, mafi yawan kitsen da suke dauke da su ba cikakke ba, kuma cin abinci sau da yawa a mako ya danganta da rashin cutar cututtukan zuciya. Yi amfani da buƙatar ƙari fiye da kima a rana, kuma ku guje wa salted mai yalwaci ko kuma mai dadi (kamar naman gishiri).
- Calcium da Milk Products: Gaskiyar cewa mutane a kasashen Rum sun cinye kyawawan cakuda da kayan abinci masu laushi irin su cream, yayin da suke guje wa cutar cututtukan zuciya, sun damu da yawa masu bincike. Ƙarin binciken yana gudana don warware wannan "Faransanci", amma akwai yiwuwar wasu dalilai, ciki har da ƙananan rassa kuma mafi yawan aikin jiki, na iya tabbatar da zama ɓangare na bayanin. Mutanen da ke cikin kasashen Rumani sun fi cin abinci mafi yawan madara mai yalwaci irin su yogurt, don haka yana iya kasancewa wani abu.
- Wine: Ko don inganta shan giya domin karuwa tsawon lokaci ya kasance da rikice-rikice a Amurka ta Arewa, amma gaskiyar ita ce mutane a kasashen Rumshiyar suna sha ruwan inabi, kuma suna neman amfani da ita. Abin sha mara kyau - game da abin sha daya a kowace rana ga mata, maza biyu ga maza - yana da alaka da ƙananan cututtukan zuciya. Fiye da wannan zai iya ƙara haɗarin ciwon mallaka ko ciwon nono, don haka kada ku damu.
Ɗauki Saƙon Gida
Akwai wadataccen wallafe-wallafen wallafe-wallafe suna nuna amfanin cin abinci kamar mutane a cikin Rumunan. Kuma idan kuna son hanya mai sauƙi don cin abinci mai yawa, bincike ya nuna cewa wannan shuka, tushen cin abinci mai dadi zai taimaka wajen kiyaye asalinsu na kayan abinci.
Sources:
David R Jacobs, Jr, Lene Frost Andersen da Rune Blomhoff. "Ana amfani da dukkanin abincin da ake amfani da ita tare da rage yawan cututtuka na marasa lafiya, ba tare da kisa ba sakamakon cututtukan ƙwayoyin cuta a cikin binciken likita na Iowa." Am J Clin Nutr Yuni 2007 vol. 85 babu. 6 1606-1614
Taimakon Abinci ga Amirkawa. Littafin Bayani na Jama'a. Ma'aikatar Aikin Gona ta Amirka, Cibiyar Gudanar da Harkokin Abinci da Gyara.
Matthieu Maillot et al. "Hanyar da ta fi dacewa ta isa ga abubuwan da ke cike da abubuwan da ke cike da abincin jiki shi ne yin amfani da abinci na abinci na Rum. Am J Clin Nutr Oktoba 2011 vol. 94 ba. 4 1127-1137
Panagiota N. Mitrou, Ph.D. et al. "Tsarin Rikicin Rum na Rum da Tsarin Dama na Duka Rayuwa a Ma'aikatar Jama'a ta Amurka. Sakamako Daga NIH-AARP Diet da Nazarin Lafiya." Arch Intern Med. 2007; 167 (22): 2461-2468.
Asalin Abincin Abinci: Farin Kayan Fasaccen Lafiya da USDA Myplate. Harvard School of Public Health. http: //www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html