7 "Gubobi" a cikin Abincin da Gaske Game da shi

Wadatacce

• 1. Tataccen kayan lambu da mai
• 2. BPA
• 3. Trans Fats
• 4. Hydrocarbons mai ƙanshi na Polycyclic (PAHs)
• 5. Coumarin a Cassia Kirfa
• 6. Addara Sugar
• 7. Mercury a cikin Kifi
• Dauki Sakon Gida

Wataƙila kun ji iƙirarin cewa wasu abinci na yau da kullun ko abubuwan haɗari “masu guba ne.” Abin farin ciki, yawancin waɗannan iƙirarin ba su da tallafi daga kimiyya.

Koyaya, akwai yan kaɗan waɗanda zasu iya cutarwa, musamman lokacin cinye su da yawa.

Anan akwai jerin “gubobi” 7 a cikin abincin da ke da mahimmanci.

1. Tataccen kayan lambu da mai

Tataccen kayan lambu- da mai irinsu sun hada da masara, sunflower, safflower, waken soya da man auduga.

Shekarun da suka gabata, an bukaci mutane da su maye gurbin wadatattun kitse da mai na kayan lambu don rage matakan cholesterol da kuma taimakawa hana cututtukan zuciya.

Koyaya, shaidu da yawa suna nuna cewa waɗannan mayukan suna haifar da lahani yayin cinye su fiye da kima ().

Man kayan lambu kayan da aka tsabtace su sosai ba tare da muhimman abubuwan gina jiki ba. A wannan yanayin, su “komai” ne na adadin kuzari.

Suna da yawa a cikin ƙwayoyin omega-6 na polyunsaturated, waɗanda ke ƙunshe da alaƙa iri biyu waɗanda suke da lahani ga lalacewa da zafin rai lokacin da aka fallasa su da haske ko iska.

Wadannan man suna da yawa musamman a cikin omega-6 linoleic acid. Duk da yake kuna buƙatar ɗan linoleic acid, yawancin mutane a yau suna cin abinci fiye da yadda suke buƙata.

A gefe guda, yawancin mutane ba sa cinye isasshen mai na omega-3 don kiyaye daidaitattun daidaito tsakanin waɗannan ƙwayoyin.

A hakikanin gaskiya, an kiyasta cewa mai matsakaicin mutum ya ci har sau 16 yawan adadin mai Omega-6 kamar na mai omega-3, kodayake yanayin da ya dace na iya kasancewa tsakanin 1: 1 da 3: 1 (2).

Yawan shan linoleic acid na iya kara kumburi, wanda zai iya lalata kwayoyin endothelial da ke rufe jijiyoyin ku da kuma kara yiwuwar kamuwa da cututtukan zuciya (,, 5).

Bugu da ƙari, nazarin dabba yana ba da shawarar yana iya inganta yaduwar cutar kansa daga ƙwayoyin nono zuwa wasu kyallen takarda, gami da huhu (,).

Nazarin kulawa ya gano cewa matan da ke da mafi yawan abubuwan da ake samu na omega-6 da mafi ƙarancin amfani da mai na omega-3 suna da kasadar 87-92% na cutar kansa ta nono fiye da waɗanda ke da daidaitaccen shigar (()

Abin da ya fi haka, dafa abinci tare da mai na kayan lambu ya ma fi amfani da su a zafin jiki na daki. Lokacin da suka yi zafi, sukan saki mahaɗan masu cutarwa waɗanda na iya ƙara haɗarin cututtukan zuciya, ciwon daji da cututtukan kumburi (10,).

Kodayake hujjoji akan man kayan lambu sun gauraya, yawancin gwajin da aka sarrafa suna nuna cewa suna da illa.

Abincin da aka sarrafa da mai iri iri sun ƙunshi kitse na omega-6. Yawancin mutane suna cin yawancin waɗannan ƙwayoyin riga, wanda na iya haifar da matsalolin lafiya da yawa.

2. BPA

Bisphenol-A (BPA) wani sinadari ne wanda ke cikin kwantena na filastik na yawancin abinci da abubuwan sha na yau da kullun.

Babban tushen abinci shine ruwan kwalba, abinci mai kunshe da kayan gwangwani, kamar su kifi, kaza, wake da kayan lambu.

Nazarin ya nuna cewa BPA na iya yin ficewa daga waɗannan kwantena zuwa cikin abinci ko abin sha ().

Masu binciken sun ba da rahoton cewa tushen abinci yana ba da babbar gudummawa ga matakan BPA a cikin jiki, wanda za'a iya tantance shi ta hanyar auna BPA a cikin fitsari ().

Studyaya daga cikin binciken ya sami BPA a cikin 63 na samfuran abinci na 63, gami da sabo turkey da na gwangwani na jarirai ().

BPA an yi imanin yin kwaikwayon estrogen ta hanyar ɗaure ga rukunin masu karɓar rashi da ake nufi don hormone. Wannan na iya rushe aiki na yau da kullun ().

Matsakaicin shawarar yau da kullun na BPA shine 23 mcg / lb (50 mcg / kg) na nauyin jiki. Koyaya, nazarin zaman kansa na 40 ya ba da rahoton cewa mummunan sakamako ya faru a matakan da ke ƙasa da wannan iyaka a cikin dabbobi ().

Mene ne ƙari, yayin da duk binciken da aka ba da kuɗin masana'antu na 11 ya gano cewa BPA ba ta da wani tasiri, fiye da karatu mai zaman kansa sama da 100 sun gano yana da lahani ().

Nazarin kan dabbobi masu ciki sun nuna cewa bayyanar BPA yana haifar da matsaloli tare da haifuwa kuma yana ƙaruwa da nono na gaba da haɗarin cutar sankara ta cikin mai ciki mai tasowa (,,,).

Wasu nazarin karatun sun kuma gano cewa matakan BPA masu yawa suna da alaƙa da rashin haihuwa, juriya na insulin, rubuta ciwon sukari na 2 da kiba (,,,).

Sakamako daga binciken ɗaya yana ba da shawarar haɗi tsakanin matakan BPA masu girma da cututtukan ƙwayoyin cuta na polycystic ovarian (PCOS). PCOS cuta ce ta rashin ƙarfin insulin wanda ke haɓaka da matakan haɓaka na androgens, kamar su testosterone ().

Bincike ya kuma haɗa manyan matakan BPA don canza aikin samar da hormone. Wannan ana danganta shi ga haɗakar sinadaran ga masu karɓar maganin hormone, wanda yayi kama da hulɗarta da masu karɓar estrogen (,).

Kuna iya rage bayyanar BPA ta hanyar neman kwalabe marasa kwantena da kwantena, haka kuma ta cin yawancin abinci, abinci mara tsari.

A cikin wani binciken, dangin da suka maye gurbin abincin da aka kunsa da sabbin kayan abinci tsawon kwanaki 3 sun sami ragin kashi 66% a cikin matakan BPA a cikin fitsarinsu, a matsakaita ().

Kuna iya karanta ƙarin bayani game da BPA a nan: Menene BPA kuma Me ya sa Bad a gare ku?

BPA wani sinadari ne wanda aka saba samo shi a cikin filastik da abubuwa na gwangwani. Yana iya ƙara haɗarin rashin haihuwa, juriya na insulin da cuta.

3. Trans Fats

Fat fats sune mafi ƙarancin ƙiba da zaku iya ci.

An kirkiresu ne ta hanyar tura hydrogen cikin mai wanda bai dace ba domin juya shi ya zama mai ƙoshin mai.

Jikin ku ba ya ganewa ko sarrafa ƙwayoyin cuta kamar yadda mai ya faru na yau da kullun.

Ba abin mamaki bane, cin su na iya haifar da wasu manyan matsalolin lafiya ().

Nazarin dabbobi da na nazari sun nuna akai-akai cewa amfani da mai mai yawa yana haifar da kumburi da mummunan sakamako akan lafiyar zuciya (,, 31).

Masu binciken da suka kalli bayanai daga mata 730 sun gano cewa alamomin mai kumburi sun fi yawa a cikin waɗanda suka ci mafi yawan ƙwayoyin mai, ciki har da 73% mafi girma na CRP, wanda shine babban haɗarin haɗarin cututtukan zuciya (31).

Nazarin sarrafawa a cikin mutane ya tabbatar da cewa ƙwayoyin trans suna haifar da kumburi, wanda ke da tasirin gaske game da lafiyar zuciya. Wannan ya hada da rashin karfin jijiyoyin jiki na fadada yadda ya kamata da kuma ci gaba da yaduwar jini (,,,).

A cikin binciken daya duba tasirin kitse daban-daban a cikin lafiyayyun maza, fats ne kawai ya kara alama wanda aka sani da e-selectin, wanda wasu alamomin mai kumburi ke kunna shi kuma yana haifar da lalacewar kwayoyin da ke rufe jijiyoyin ku ().

Baya ga cututtukan zuciya, ciwon kumburi na yau da kullun yana cikin tushen wasu mawuyacin yanayi, kamar ƙin insulin, rubuta ciwon sukari na 2 da kiba (,,,).

Shaidun da ke akwai suna goyan bayan guje wa ƙwayoyin cuta kamar yadda ya yiwu kuma ta amfani da ƙwayoyin mai da lafiya.

Yawancin karatu sun gano cewa ƙwayoyin ƙwayar cuta suna da matukar kumburi kuma suna ƙara haɗarin cututtukan zuciya da sauran yanayi.

4. Hydrocarbons mai ƙanshi na Polycyclic (PAHs)

Jan nama shine babban tushen furotin, ƙarfe da sauran muhimman abubuwan gina jiki.

Koyaya, tana iya sakin wasu abubuwa masu guba da ake kira polycyclic aromatic hydrocarbons (PAHs) yayin wasu hanyoyin dafa abinci.

Lokacin da aka gasa nama ko hayaƙi a yanayin zafi mai yawa, kitse yana ɗigowa saman saman girki mai zafi, wanda ke samar da PAHs mai iya canzawa wanda zai iya shiga cikin naman. Rashin ƙona gawayi kuma na iya haifar da PAHs ().

Masu bincike sun gano cewa PAHs suna da guba kuma suna iya haifar da cutar kansa (,).

PAHs an haɗu da haɗarin ƙwayar nono da cutar sankarar prostate a yawancin nazarin kulawa, kodayake kwayoyin halitta suna taka rawa (,,,,).

Bugu da ƙari, masu bincike sun ba da rahoton cewa yawan shan PAHs daga gasasshen nama na iya ƙara haɗarin cutar kansa ta koda. Bugu da ƙari, wannan yana bayyana ya dogara da ilimin halittar jini, kazalika da ƙarin haɗarin haɗari, kamar shan sigari (,).

Theungiyar da ta fi ƙarfi tana bayyana tsakanin nama mai gasasshe da cututtukan daji na narkewa kamar abinci, musamman ciwon daji na hanji (,).

Yana da mahimmanci a lura cewa wannan alaƙar da cutar kansa ta hanji kawai an gani cikin jan nama, kamar naman sa, naman alade, rago da naman maroƙi. Kaji, kamar su kaza, suna da alama suna da tasiri na tsaka-tsaki ko kariya a kan cutar kansa ta hanji (,,).

Studyaya daga cikin binciken ya gano cewa lokacin da aka sanya alli cikin abincin da ke cikin nama mai daɗi, alamomin abubuwan da ke haifar da cutar kansa sun ragu a cikin na dabba da na mutum ().

Kodayake yana da kyau a yi amfani da wasu hanyoyin girki, zaka iya rage PAHs kamar sau 41-89% lokacin da ake nikawa ta hanyar rage hayaki da hanzarta cire diga ().

Gurasa ko shan jan nama yana samar da PAHs, waɗanda ke da alaƙa da haɗarin cutar kansa da yawa, musamman ciwon kansa.

5. Coumarin a Cassia Kirfa

Kirfa na iya ba da fa'idodi da yawa ga lafiyar jiki, gami da ƙarancin sukarin jini da rage matakan cholesterol a cikin mutanen da ke da ciwon sukari na 2 ().

Koyaya, kirfa kuma yana ƙunshe da wani fili wanda ake kira coumarin, wanda yake da guba idan aka cinye shi fiye da kima.

Biyu daga cikin nau'ikan kirfa mafi yawa sune Cassia da Ceylon.

Kirfa Ceylon ta fito ne daga ƙusoshin ciki na itace a Sri Lanka da aka sani da Cinnamomum zeylanicum. Wani lokacin ana kiranta da "kirfa na gaske."

Kirfan Cassia ya fito ne daga baƙin itacen da aka sani da Cinnamomum cassia wannan ya tsiro a China. Ya fi ƙarancin Ceylon tsada kuma yana da kusan kashi 90% na kirfa da aka shigo da shi Amurka da Turai ().

Kirfan Cassia ya ƙunshi matakan coumarin mafi girma, wanda ke da alaƙa da haɗarin cutar kansa da cutar hanta a babban allurai,,.

Iyakan lafiya don coumarin a cikin abinci shine 0.9 mg / lb (2 mg / kg) ().

Koyaya, bincike daya ya samo kayan cinnamon da aka dafa da hatsi waɗanda suka ƙunshi matsakaita na 4 MG / lb (9 mg / kg) na abinci, da kuma wani nau'in kukis na kirfa wanda ke ɗauke da 40 mg / lb (88 mg / kg) () .

Abin da ya fi haka, ba shi yiwuwa a san yawan sinadarin coumarin a zahiri a cikin adadin kirfa ba tare da an gwada shi ba.

Masu binciken Bajamushe waɗanda suka binciki 47 daban-daban cassia kirfa sunadarai sun gano cewa abun da ke cikin coumarin ya banbanta sosai tsakanin samfuran ().

An saita yawan cin abinci na yau da kullun (TDI) na coumarin a 0.45 mg / lb (1 mg / kg) na nauyin jiki kuma ya dogara ne da nazarin dabba game da cutar hanta.

Koyaya, nazarin kan coumarin a cikin mutane ya gano cewa wasu mutane na iya zama masu lahani ga lalacewar hanta har ma da ƙananan ƙwayoyi ().

Duk da yake kirfa Ceylon ya ƙunshi coumarin ƙasa da yawa fiye da kirfa na cassia kuma ana iya amfani da shi a yalwace, ba kamar yadda ake samu ba. Yawancin kirfa a cikin manyan kantunan shine babban coumarin cassia iri-iri.

An faɗi haka, yawancin mutane suna iya cinye lafiya har zuwa gram 2 (0.5-1 teaspoon) na cassia kirfa kowace rana. A zahiri, karatun da yawa sunyi amfani da sau uku wannan adadin ba tare da wani mummunan tasiri ba ().

Kirfa na Cassia ya ƙunshi coumarin, wanda na iya ƙara haɗarin lalacewar hanta ko ciwon daji idan aka cinye fiye da kima.

6. Addara Sugar

Sugar da babban-fructose masarar syrup galibi ana kiranta da "komai na adadin kuzari." Koyaya, illolin sukari ya wuce haka.

Sugar yana da yawa a cikin fructose, kuma yawan amfani da fructose an danganta shi da yanayi mai tsanani da yawa, gami da kiba, ciwon sukari na 2, cututtukan zuciya da ciwon hanta mai kiba (,,,,,).

Shima yawan sukari yana da nasaba da cutar sankarar mama da ta hanji. Wannan na iya zama saboda tasirin sa akan sukarin jini da matakan insulin, wanda zai iya haifar da ci gaban ƙari (, 69).

Oneaya daga cikin binciken kulawa na fiye da mata 35,000 ya gano cewa waɗanda ke da mafi yawan shan sukari suna da haɗarin haɗarin kamuwa da ciwon daji na hanji kamar waɗanda suke cinye abincin da ke ƙasa da sukari ().

Duk da yake ƙananan sukari ba su da illa ga yawancin mutane, wasu mutane ba sa iya tsayawa bayan aan kaɗan. A zahiri, ana iya kore su su ci sukari kamar yadda ake tilasta wa masu shan giya su sha giya ko kuma shan ƙwayoyi.

Wasu masu bincike sun danganta wannan ga karfin sukari na sakin dopamine, mai yada kwayar halitta a cikin kwakwalwa wanda ke motsa hanyoyin lada (,,).

Yawan cin sugars na iya ƙara haɗarin cututtuka da yawa, gami da kiba, cututtukan zuciya, ciwon sukari na 2 da kuma cutar kansa.

7. Mercury a cikin Kifi

Yawancin nau'ikan kifayen suna da cikakkiyar lafiya.

Koyaya, wasu nau'ikan suna dauke da babban sinadarin mercury, sanannen toxin.

Amfani da abincin teku shine mafi girma ga mai ba da gudummawa ga tarin Mercury a cikin mutane.

Wannan sakamakon sunadarai ne da ke aiki sama da sarkar abinci a cikin teku ().

Fishananan kifin ne ke cinye tsire-tsire waɗanda suke girma a cikin ruwan da aka gurɓata mercury, wanda manyan kifaye suke cinyewa. Yawancin lokaci, sinadarin mercury yana tarawa a jikin waɗancan manyan kifaye, waɗanda daga ƙarshe arean Adam ke cin su.

A Amurka da Turai, kayyade yawan mekuri da mutane ke samu daga kifi yana da wahala. Wannan ya faru ne saboda yawan sinadarin mercury na kifin daban-daban ().

Mercury shine neurotoxin, ma'ana yana iya lalata kwakwalwa da jijiyoyi. Mata masu juna biyu suna cikin haɗari musamman, tunda merkuri na iya shafar ƙwaƙwalwar ɗan tayi mai girma da tsarin juyayi (,).

Wani bincike na 2014 ya gano cewa a cikin kasashe da yawa, sinadarin mercury a cikin gashi da jinin mata da yara ya kasance mafi girma fiye da yadda Hukumar Lafiya ta Duniya ta ba da shawarar, musamman a cikin al'ummomin bakin teku da kuma kusa da ma'adanan ().

Wani binciken ya gano cewa adadin Mercury ya banbanta sosai tsakanin nau'ikan nau'ikan nau'ikan tuna tuna. Ya gano cewa 55% na samfuran sun wuce haddi na 0.5 ppm na EPA (sassan kashi cikin miliyan) iyakar tsaro ().

Wasu kifin, kamar su mackerel na sarki da kifin takobi, suna da matuƙar ma'anar mercury kuma ya kamata a guje su. Koyaya, ana ba da shawara ga sauran nau'ikan kifin saboda suna da fa'idodi da yawa na lafiya ().

Don rage yawan tasirin ka na Mercury, zabi abincin teku daga nau'ikan “mafi karancin mercury” a wannan jeri.Abin farin ciki, rukunin ƙananan-Mercury ya haɗa da yawancin kifin mafi girma a cikin mai mai omega-3, kamar kifin kifi, herring, sardines da anchovies.

Fa'idodin cin waɗannan kifin mai wadataccen omega-3 ya fi tasirin illar ƙananan ƙananan mercury.

Wasu kifayen suna dauke da sinadarin mercury mai yawa. Koyaya, fa'idodin lafiyar cin kifin mai ƙananan-mercury ya wuce haɗarin sa.

Dauki Sakon Gida

Yawancin iƙirari game da cutarwa sakamakon abinci “gubobi” ba goyan bayan kimiyya.

Koyaya, akwai da yawa waɗanda ƙila za su iya cutarwa, musamman a cikin adadi mai yawa.

Da aka faɗi haka, rage tasirin ku ga waɗannan sunadarai masu haɗari da abubuwan haɗi abu ne mai sauƙi mai sauƙi.

Kawai rage iya amfaninka da wadannan samfuran kuma ka tsaya ga cikakke, abinci mai hade-hade gwargwadon iko.