Yin rigakafi ya dogara ne akan halaye na yau da kullum, musamman cin abinci lafiya, motsa jiki na yau da kullum, da kuma guje wa shan taba. Yawancinmu mun ji cewa cin abinci mai cin ganyayyaki ko cin abinci ne lafiya. Amma cin ganyayyaki yana cin hanya mafi kyau don hana cututtuka irin su bugun jini?
Abun bugun jini abu ne mai girma wanda ya haifar da cutar cututtuka. Abincin da ba shi da kyau shine tabbas babbar magunguna ne ga cututtuka na jijiyoyin jini.
Saboda haka yana da kyau a fahimci ko mai cin ganyayyaki ko cin abinci mai cin ganyayyaki shine hanyar da ta dace don hana fashewa. Kuma masu bincike sun sanya wannan tambayar zuwa gwaji, tare da wasu sakamako mai ban sha'awa.
Menene Abincin Ganyayyaki?
Kawai sanya, mai cin ganyayyaki baya cin nama. Amma cin ganyayyaki game da cin ganyayyaki ba dole ba ne ya fada a ƙarƙashin ƙayyadaddun fassara, saboda akwai bambancin bambancin cin ganyayyaki.
Kayan dabbobi ba ya cin nama ko kowane kayan dabba. Mai cin ganyayyaki ba ya ci naman, amma yana cin kifi, kuma yana iya ko ba zai ware wasu kayan dabba ba. Kuma mafi yawan masu cin ganyayyaki za su zaɓi tsarin da ya dace game da hadawa da kayayyakin da ke kiwo, qwai, whey (samfurin kiwo), da gelatin (samfurin dabba).
Wasu mutane da suke la'akari da cin ganyayyaki su zama lafiya ba zasu ci gaba da cin ganyayyaki ba, amma a maimakon haka, suyi amfani da cin abinci mai cin ganyayyaki ta hanyar yanka kan nama ko kiwo ko qwai amma ba kawar dasu ba.
Wasu kuma suna azumi da sauri, suna kawar da wasu abinci daga cin abincin ga lokacin da aka tsara kuma sannan su sake dawo da waɗannan abubuwa.
Gaba ɗaya, akwai irin wadannan nau'o'in kayan cin ganyayyaki da tsarin cin abinci na cin abinci har ma da nazarin kimiyya da suka fi dacewa da aka tsara domin auna ma'aunin kiwon lafiya na cin ganyayyaki ya yarda da rashin daidaito a tsakanin mahalarta.
Duk da haka, muna da cikakkun bayanai game da dangantaka tsakanin cin ganyayyaki da bugun jini.
Shin cin abinci mai cin ganyayyaki na hana magudi?
Ya bayyana cewa nazarin bayan binciken ya nuna cewa masu cin ganyayyaki suna da ƙananan haɗari na ciwon bugun jini kuma sun fi lafiyar lafiya fiye da masu cin ganyayyaki. Babu kwatancin abin dogara tsakanin masu cin ganyayyaki, vegans, da pescararians, yayin da dukkansu suna kwashe su ba tare da masu cin nama ba. Kuma cin cin abincin teku yana da nasaba sosai da rigakafin bugun jini .
Akwai bayani masu yawa ga ƙungiyar tsakanin cin ganyayyaki da ƙananan bugun jini.
Ƙananan jini na matakan mai da cholesterol tsakanin masu cin ganyayyaki: Na farko da fari, ƙananan jinin jini da ƙwayoyin cholesterol an lura da su tsakanin masu cin ganyayyaki. Duk da yake ba a yarda da ƙwayar cholesterol mai cin abinci ba kamar yadda ya kasance sau ɗaya, masu cin ganyayyaki suna da ciwon ƙwayar kowane nau'in ƙwayoyin cuta da cholesterol, da kuma rashin jinin jini na cholesterol da triglycerides fiye da mutanen da ke cin nama kullum. Wannan shi ne daya daga cikin sakamako masu yawa waɗanda masu nazarin mawallafa ke bayar da rahoton tsakanin masu cin abinci mai cin ganyayyaki.
Ƙananan ƙananan kiba a tsakanin masu cin ganyayyaki: Wani halin da ake ciki a tsakanin masu cin ganyayyaki shine babban mahimmancin kiba. BMI a sama da 30 yana da alaka da haɗari mai tsanani .
Sau da yawa, masu cin ganyayyaki suna cinye calories da yawa fiye da masu cin nama. Ƙananan ƙudan zuma yana haifar da wannan ƙananan ƙananan abincin caloric da kuma ƙananan caloric abun ciki mafi yawancin abinci mai cin ganyayyaki.
Daban abinci mai gina jiki a cin ganyayyaki: Abincin sinadirai mai cin ganyayyaki shine yawanci ya bambanta fiye da abincin marasa cin ganyayyaki, wanda ya hada da sunadarin bitamin da kuma ma'adanai da suka samo a cikin abincin sabo. Hanyoyin 'ya'yan itatuwa, kayan lambu, da hatsi iri-iri suna samar da wasu nau'o'in bugun ƙwayoyin cuta kamar na fiber da cysteine. Duk da yake ba a tsakanin masu cin nama ba, wadanda ba masu cin ganyayyaki ba sa cinye iri iri daban-daban na 'ya'yan itatuwa da kayan marmari a matsayin masu cin ganyayyaki.
Abondance na antioxidants a cin ganyayyaki: Antioxidants wasu sassan halitta ne na 'ya'yan itace, kayan lambu, kwayoyi, da kifi. Abincin abinci mai yawa a cikin wadannan nau'o'in abinci shine mai girma a cikin antioxidants. Anyi rubuce rubuce-rubuce a cikin littattafan kimiyya don maganin cutar cutar antioxidants, yayin da antioxidants kare kisa daga cututtuka, cututtukan zuciya, da kuma ciwon daji. Babu wata cuta ko hatsari na farfadowa da aka gano a yanzu idan yazo da antioxidants. Tabbas, masu cin ganyayyaki ba su da kaya a kan masu maganin antioxidants, saboda masu cin nama zasu iya cinye 'ya'yan itatuwa, kayan lambu, da kwayoyi. Amma, a gaba ɗaya, cin ganyayyaki kawai yana samar da mafi yawan adadin kayan abinci masu cin nama a cikin abinci.
Za a iya ba da gudummawa ga cin abinci mai cin ganyayyaki?
Kamar yadda yake tare da kowane cin abinci, babu wani harsashi na sihiri, kuma matsakaici shine maɓalli. Ya bayyana cewa wasu masu cin ganyayyaki na iya samun haɓakar ƙwaƙwalwar ƙwayar cuta saboda ƙwayar cin nama. Ga dalilin nan.
Cin abinci mai cin ganyayyaki ba yana nufin "lafiya" kullum: Yana da muhimmanci a lura cewa cin abinci mai cin ganyayyaki "yakan kunshi karin abinci da bitamin da kuma ma'adanai, amma ba koyaushe ba. Zai yiwu ya zama mai cin ganyayyaki da kuma cinye gwargwadon carbohydrates sau daya yayin yayata hatsi, 'ya'yan itatuwa, da kayan marmari.
Fassara masu fashi: Yanke nama ko yankewa akan cin nama yana haifar da asarar nauyi da ƙananan cholesterol da matakan mai. Sugar ƙwayoyin cuta , irin nau'in dake da alaka da cututtukan cututtuka irin su bugun jini da ciwon daji, ana samuwa a cikin abincin da ake sarrafawa da abinci mai laushi, ko abinci shine nama, kiwo ko vegan. Saboda haka yana da mahimmanci a fahimci cewa mai cin ganyayyaki baya saba daidai da "ƙananan kitsen" ko ma "kitsen lafiya" ba.
Dandalin Vitamin: A bayyane, masu cin ganyayyaki suna da matukar tasiri don bunkasa bitamin B12 rashi . Vitamin B12 yana da muhimmanci mai gina jiki a nama da sauran kayan dabba. Dandalin Vitamin B12 yana taimakawa wajen ci gaba da cutar da cutar anemia, dukansu suna haifar da bugun jini.
Komawa ga iyakokin: Sakamakon "lafiyar lafiyar" zai iya haifar da matsalolin lafiya. Cikakken bitamin zai iya haifar da bugun jini da sauran nau'in kwakwalwar lalacewa. Tsarin "tsaftacewa" yana iya sa maye ruwa . Kuma kasancewa nauyin nauyin nau'i , wanda shine wata hanya ta cin nama mai cin gashin kai, an danganta shi da mummunar haɗarin mutuwar kisa.
Kalma Daga
Cin abinci mai cin ganyayyaki yana haɗuwa da ƙananan haɗari na ciwon bugun jini da kuma rage yawan wasu yanayi, irin su cututtukan zuciya, ciwon daji, da kuma ciwon sukari. Duk da haka, akwai wasu hanyoyi da za su ci naman lafiya, kuma cin ganyayyaki ba shine hanya kadai ba. Wani muhimmin abincin cin abinci don rigakafin cututtuka shine game da samun adadin yawan bitamin, ma'adanai, sunadarai, da adadin kuzari yayin da suke guje wa masu karewa, masu fassarar ƙwayoyin cuta, yin amfani da ƙwayoyi masu yawa, da kuma jingina zuwa abinci na abinci maimakon abinci mai sarrafawa.
Zai iya zama kalubale don canzawa zuwa cin abinci lafiya. Zaka iya yin amfani da halaye masu cin abinci mai kyau don yin sauki.
> Sources:
> Pawlak R. Shin rashi bitamin B12 yana da matsalar hadarin cutar cututtuka a cikin masu cin ganyayyaki? Jaridar American Journal of Medicine Preventative . 2015; 48 (6): e11-26.
> Fili W, Stec K, Zych M, Filis A. Abubuwan kiwon lafiya da kuma hadarin da ke hade da cin abinci mara cin nama. Roczniki Państwowego Zakładu Higieny . 2014; 65 (1): 9-14.
> Shiue I, Arima H, Hankey GJ, Anderson CS. Cin abinci mai cin abinci na abinci mai mahimmanci da ciwon haɓurfan jini: binciken da aka yi a yawancin jama'a a Australasia. Cerebrovascular Disease . 2011; 31 (5): 464-70.