Tambayi Likitan Abinci: Abincin Abinci Mai Ƙima

Wadatacce

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Cin abinci lafiya shine burin mutane da yawa suka kafa kuma tabbas babban abu ne. "Lafiya" wani lokaci ne na dangi mai ban mamaki, duk da haka, kuma da yawa daga cikin abubuwan da aka yi imani da su-zama-kyau-don ku ba su da gina jiki kamar yadda kuke tunani. Anan akwai uku waɗanda basu cancanci alamar "abincin lafiya" a cikin littafina ba.

Dadi, Madadin Madarar Madara

Nonon da ba na kiwo ba suna girma cikin shahara kuma galibi ana ganin su a matsayin madadin koshin lafiya ga mai kyau 'ol moo juice-amma idan an bincika sosai, yana da wuya a gano abin da ke sa su fi lafiya ga matsakaicin mutum. Idan kuna da rashin lafiyar whey ko casein, to madadin madara dole ne, kuma idan kun kasance marasa haƙuri-lactose to suna iya zama da amfani. A waje da waɗancan yanayi (waɗanda suka fi raɗaɗi fiye da yadda yawancin mutane ke tunani), madarar saniya ta fi muku kyau fiye da kowane almond mai ɗanɗano, soya, kwakwa, ko wasu madara marasa madara.

Ban da madarar waken soya, wannan nau'in abin sha ba shi da wahala sosai a sashen furotin, wurin da madara ya yi fice. Sa'an nan kuma akwai gaskiyar cewa ana buƙatar additives don haɓaka dandano, laushi, da kuma sha'awar waɗannan madadin madara - kuma abin takaici shine sukari yana daya daga cikin waɗannan manyan sinadaran ban da fibers, abubuwan da ke daurewa, da kuma karin bitamin da ma'adanai. Matakan abubuwan da ake buƙata don yin kwaikwayon dandano, dandano, da bayanin martaba na madara sun bambanta daga madadin zuwa madadin, amma idan ba ku da matsala tare da lactose ko sunadaran kiwo, to tabbas za ku fi dacewa da samun madara na gaske.

Farar Kwai

Har yanzu suna kan hawan ilimin kimiyya na shekaru goma, fararen kwai sun shahara sosai a lokacin ƙarancin mai, ƙarancin cholesterol tunda ba su da duka biyun kuma suna ɗauke da furotin kawai. Yanzu, kodayake, fa'idodin ƙuntataccen mai mai yawa saboda babban abun cikin kalori a cikin gram a matsayin hanyar haɓaka asarar nauyi an yi ta ɓarna lokaci da lokaci. Mun kuma san cewa adadin cholesterol ku ci, ba shi da tasiri sosai akan naka jini matakan cholesterol kamar yadda muka taba yi imani.

Daukan abinci "mai lafiya" yawanci yana nufin cewa ta wata hanya mafi kyau fiye da abincin kwatanta. Abincin kwatancen anan, ba shakka, duka ƙwai ne. Faɗin cewa fararen kwai yana da ƙoshin lafiya fiye da ƙwai gaba ɗaya ba ze zama ingantacciyar sanarwa ba lokacin da kuka yi la’akari da gaskiyar cewa ƙwai gabaɗaya ya ƙunshi ƙarin furotin, bitamin A, bitamin D, bitamin E, choline, har ma da kitse na omega-3 (idan kun sayi irin wadannan qwai). Tare da duk waɗannan abubuwan gina jiki waɗanda aka cika cikin gwaiduwa, me yasa za ku jefar da shi?

Dukan Hatsi

Tashin lafiyar da ke bayan cin ƙarin hatsi duka yakamata a tono ƙasa kamar ma'aurata. Tare da duk "mai kyau" da kuke ji game da hatsi gabaɗaya, zakuyi tunanin cewa ɓarna da ƙwayar waɗannan abincin suna shiga bangon jijiyoyin ku kuma suna tsotse cholesterol da plaques. Matsalar da lafiya tura bayan dukan hatsi ne cewa yana da dangantaka da abin da za ka ci maimakon.

Idan kuna cin hatsin shinkafa mai kumbura, guntun dankalin turawa, da Twinkies, to, eh za ku fi kyau idan ba ku ci waɗannan abincin ba kuma ku ci abinci mai tushen hatsi a maimakon haka. Amma wataƙila za ku fi kyau idan kun zubar da kwakwalwan dankalin turawa da dukkan hatsi, kuna son koren kayan lambu ko yanki mai girman dabino. Duba, idan kuna neman rage nauyi, ƙara muku hatsi gabaɗaya ga abincin ku bazai ma taimaka ba idan kun riga kuna yanke kalori. Nazarin asarar nauyi na makwanni 24 wanda ya haifar da asarar nauyi tare da hatsi gaba ɗaya da motsa jiki akan abincin rage nauyi tare da motsa jiki (amma ba a ƙara hatsi gaba ɗaya ba) ba a sami bambanci a cikin adadin nauyin da kowace ƙungiya ta rasa ba a ƙarshen na binciken.

Bincike ya nuna cewa idan kuna buƙatar rage wasu kiba kuma kuna yin kwarjini da juriya na insulin, to jikin ku zai fi dacewa da cin ƙarancin carbs gaba ɗaya. Yana da kyau ku ci hatsi gabaɗaya akan hatsin da aka tace, babu muhawara a nan, amma yana iya zama mafi kyau a bar hatsin gaba ɗaya.

Zai iya zama da wahala a raba hype da kumburi daga abin da ke da mahimmanci ga lafiyar ku da lafiyar ku, amma da fatan waɗannan misalai sun nuna muku cewa kawai saboda ana iya rarrabe wani abu a matsayin "lafiya" ba yana nufin dole ne ko ya kamata ku ci ba .

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