Jagorar Mafari don Karɓar Abincin Abinci

Wadatacce

• Shirin Abincin Abincinku
• Fara a hankali kuma a tsaye.
• Musanya naman ku da wake.
• Mayar da hankali ga duka, hatsi marasa kyau.
• Kar ku ji tsoron carbohydrates.
• Yi hankali game da kayan naman faux.
• Kada ku damu game da furotin.
• Yi hankali da wasu ƙarancin rashi na gina jiki.
• Ku kasance masu son yin sulhu da iyalin ku.
• Ra'ayin Abincin Abincin Abinci
• Bita don

A cikin 'yan shekarun da suka gabata, cin abinci na tushen tsire-tsire ya sami irin wannan babban matakin shahara wanda kowa daga Lizzo da Beyonce zuwa maƙwabcin ku na gaba ya gwada wasu nau'in abincin. A gaskiya ma, wani bincike na Nielsen na 2017 ya gano cewa kashi 39 cikin 100 na Amirkawa suna ƙoƙari su ci karin tsire-tsire. Kuma saboda kyakkyawan dalili: Abincin mai cin ganyayyaki - wanda ya kafe a cikin kayan shuka - yana ba da fa'idodin kiwon lafiya da yawa, daga rage haɗarin cutar cuta zuwa haɓaka ƙoshin lafiya.

Idan waɗancan ribar-haɗe tare da haɓaka shahararrun samfuran nama na faux da adiresoshin Instagram marasa adadi waɗanda aka sadaukar don girke-girke na tushen tsire-tsire-sun gamsar da ku tsalle a kan bandwagon, bi wannan tsarin cin abinci mai cin ganyayyaki don fara canjin tushen ku na shuka. Yi alƙawarin, zai sa ditching nama gaba ɗaya mara damuwa.

Shirin Abincin Abincinku

Kafin ka koya yaya don zama mai cin ganyayyaki, ya kamata ku yi saurin yin bayani kan menene, daidai, abincin ganyayyaki ya ƙunsa. Gabaɗaya, wanda ke bin tsarin cin ganyayyaki zai fi cin abincin shuke-shuke kuma ya guji sunadaran dabbobi ciki har da nama da abincin teku, amma za su ci ƙwai da kiwo, in ji Alex Caspero, MA, RD, mai cin abinci mai rijista da mai dafa abinci. Wannan wani lokacin ana kiranta abincin lacto-ovo mai cin ganyayyaki.

Akwai wasu bambance-bambance kaɗan akan abincin, gami da lacto-vegetarian (mutumin da ke cin abincin shuka da samfuran kiwo, amma ba ƙwai ba) da ovo-mai cin ganyayyaki (wanda ke cin abincin shuka da ƙwai, amma ba madara). Wannan ba za a rikita shi da cin abincin vegan ba, wanda gaba ɗaya yana kawar da shi duka samfuran dabbobi, da suka haɗa da nama, kaji, kifi, kiwo, ƙwai, da wasu lokutan wasu samfuran da dabbobi suka samo kamar zuma. (Mai Dangantaka: Bambanci Tsakanin Abincin Vegan vs Abincin Abinci)

Fara a hankali kuma a tsaye.

Da zarar kun yanke shawarar wane kayan dabba kuke so ku ci gaba da kasancewa a ciki ko ba su da yawa daga abincinku, lokaci ya yi da za ku fara kan shirin cin ganyayyaki na ku. Yayin da ake yanka naman turkey mai sanyi yana aiki ga wasu, Caspero ya ba da shawarar yawancin mutane sannu a hankali su canza zuwa zama cikakken mai cin ganyayyaki, wanda zai iya taimakawa wajen sa abinci ya kasance mai dorewa, in ji ta. Mataki na farko: Kalli abincin da ke kan farantin ku mai kyau. Idan galibi kuna cin kayan lambu guda uku a mako, ƙara yawan abincin zuwa biyar ko shida na makonni biyu masu zuwa. Daga can, ci gaba da cin abinci a hankali a hankali (tunani: kayan lambu, 'ya'yan itatuwa, hatsi gabaɗaya, wake da legumes, kwayoyi, da tsaba) har sai duk abincin ku ya kasance tushen shuka, in ji ta.

Duk da cewa wannan dabarar yakamata ta sauƙaƙa sauyin ku, har yanzu tana iya jin nauyi don ɗaukar salon cin abinci na shuka gaba ɗaya. Wannan shine dalilin da ya sa Maya Feller, MS, R.D.N., CDD, mai rijistar abinci mai gina jiki da Siffa Memba na Brain Trust, yana ba da shawarar yin hira game da shirin cin abincin ganyayyaki tare da likitan cin abinci mai rijista ko mai ba da lafiya. "Ina ganin yana da amfani ku kasance masu sassaucin ra'ayi gwargwadon iko kuma ku tabbatar da cewa ba ku shiga ciki daga hangen fargaba, tunanin cewa wasu abinci 'masu kyau ne' wasu kuma 'mara kyau,'" in ji ta.

Musanya naman ku da wake.

Lokacin da kuka fara farawa, yana da amfani don tunani game da abincin shuka da zaku iya amfani dashi a wurin nama, maimakon ƙoƙarin neman girke-girke marasa nama. "Idan kuna son miyan noodle na kaza, ku yi miyar miyar kubewa, kuma idan kuka ci tacos ɗin naman alade, ku yi waɗancan lentil tacos," in ji Caspero. Gabaɗaya, baƙar fata da lentil suna da fa'ida mai kyau ga naman ƙasa, kayan kajin suna aiki a matsayin kaza, da tofu - wanda aka yi daga waken soya - na iya maye gurbin nama a cikin sandwiches, soyayyen soya, da kwano na buddha, in ji ta.

Kuma duk waɗannan wake suna zuwa da fa'idodi masu yawa. Don masu farawa, suna cike da furotin na tushen shuka da fiber, mahimman abubuwan gina jiki waɗanda ke taimaka muku jin daɗi-ba rata ba, in ji Caspero. Bugu da ƙari, "yawan wake da kuke ci, mafi yawan fiber za ku samu, da kuma yawan antioxidants na halitta da za ku ci, duk abin da ba zai inganta lafiyar ku kawai ba, amma kuma yana taimakawa wajen rage cututtuka na kullum. hadarin, ”in ji ta. Makullin anan shine fiber, nau'in carbohydrate wanda ba zai iya narkewa ba wanda zai sa ku gamsu bayan cin abinci, yana taimakawa wajen hana maƙarƙashiya, kuma yana taka rawa wajen rigakafin nau'in ciwon sukari na 2 da cututtukan zuciya. (BTW, ga adadin fiber da kuke buƙata.)

Mayar da hankali ga duka, hatsi marasa kyau.

Tare da farautar nama baya ɗaukar rabin farantin, sabbin masu cin ganyayyaki na iya fara loda sararin samaniya tare da tsoffin carbs masu kyau. Duk da cewa babu wani abin da ba daidai ba tare da cin ɗanɗano ɗanɗano mai tsami ko kwanon taliya da aka yi daga farin gari yanzu da haka, Caspero ya ba da shawarar yin watsi da gaba ɗaya, hatsin da ba a tantance ba, kamar farro, buckwheat, da hatsi, waɗanda ke alfahari da ƙarin fiber, furotin, da bitamin fiye da takwarorinsu masu ladabi.

"Maimakon kwanon hatsi da safe - wanda, eh, mai cin ganyayyaki ne - wataƙila yanzu kuna da kwanon hatsi," in ji Caspero. "Kuma a saman wannan, ƙila za ku ƙara gasasshen buckwheat groats, waɗanda suke da daɗi sosai ko crunchy, da ƙwayar hemp, tsaba chia, da wasu berries." Kodayake wannan brekkie yana da nauyi-carb, hatsi da kansu za su ba ku gram 4 na fiber (ko kashi 14 na kuɗin da aka ba da shawarar yau da kullun) ta kowace hidima, kuma 'ya'yan itatuwa da iri za su ƙara ƙari.

Kar ku ji tsoron carbohydrates.

Tunatarwa: Kayan lambu da wake suna alfahari da 'yan carbohydrates kaɗan. Ɗayan matsakaicin dankalin turawa, alal misali, yana da gram 25 na carbohydrates, yayin da rabin kofi na baƙar fata ya ƙunshi gram 20. Amma ko da adadin carb a cikin kwanon buda ko kwanon hatsi ya ƙare daidai da hidimar taliya, Caspero yana ƙarfafa waɗanda ke bin tsarin cin ganyayyaki don sake mayar da hankalinsu zuwa ga* nau'in* abincin da suke ci , ba macronutrient profile. Bayan haka, waɗannan duka abincin shuka suma sun ƙunshi kusan gram 4 da 7 na fiber, bi da bi.

Yi hankali game da kayan naman faux.

Godiya ga wadatarsu, samfuran naman faux sun sauƙaƙa wa sabbin masu cin ganyayyaki su daina ainihin yarjejeniyar. Amma Feller yayi gargadin cewa ba duk samfuran da aka kirkira daidai suke ba, kuma yakamata ku nemo waɗanda ke amfani da sinadarai masu inganci, waɗanda aka sarrafa kaɗan, kuma sun iyakance gishiri. "Idan kuna da su, ku sanya shi da gangan," in ji ta. Ma'ana, kada ku ci irin yadda kuke ci lokacin da kuke cin nama, kawai kuna musanya kayan naman faux. Ta ce "Kuna son tabbatar da farantin ku yana kewaye da tsire -tsire masu ɗanɗano kaɗan," in ji ta.

Kada ku damu game da furotin.

An dade ana samun rashin fahimta cewa masu cin ganyayyaki da masu cin ganyayyaki ba za su iya cin isasshen furotin ba, wani kuskure Caspero ya ce ba zai iya nesa da gaskiya ba. " Tsire-tsire suna da furotin, kuma ya fi furotin dabba kyau saboda yana dauke da fiber," in ji ta. Wannan rabin kofi na baƙar fata mai wadataccen fiber yana ɗauke da gram 7.6 na furotin, yayin da reshen kaji guda ba ya ƙunshi fiber kuma kusan adadin furotin ɗaya. BTW, matsakaicin mace tana buƙatar gram 46 na furotin a rana, a cewar USDA, kuma binciken akan fiye da masu cin ganyayyaki 6,600 ya gano cewa, a matsakaita, mahalarta sun ci gram 70 na macronutrient kowace rana. Fassara: Kada ku yi gumi game da samun isasshen furotin.

Bugu da ƙari, har yanzu kuna iya samun dukkan mahimman amino acid guda tara - tubalan gina jiki na furotin da jikin ku ke buƙata kuma kawai za ku iya samu ta hanyar cin abinci - ta hanyar abincin shuka, in ji Caspero. A gaskiya, binciken da aka buga a mujallar Abubuwan gina jiki ya bayyana cewa duk abincin shuka yana ɗauke da dukkan amino acid 20 (masu mahimmanci da marasa mahimmanci), duk da ikirarin gama gari cewa wasu abincin shuka “sun ɓace” takamaiman amino acid. Yayin da ake samun wasu amino acid a cikin adadi kaɗan musamman abinci, cin abinci iri -iri iri yana tabbatar da duk wanda ke bin tsarin cin ganyayyaki zai ishe su, in ji ta. "Ko da abubuwa kamar abincin waken soya za su ƙunshi dukkan amino acid a cikin adadin da ba zai damu da yawa ba," in ji ta.

Yi hankali da wasu ƙarancin rashi na gina jiki.

Duk da cewa an ƙaddara ku sadu da adadin fiber ɗinku akan tsarin abinci mai cin ganyayyaki, kuna iya rasa wasu mahimman abubuwan gina jiki. Misali, bitamin B12, abinci mai gina jiki wanda ke taimakawa ci gaba da jijiyar jiki da ƙwayoyin jinin lafiya, ana samun sa da farko a cikin abincin dabbobi da wasu abinci masu ƙarfi kamar hatsi, yana sa ya zama da wahala a cika ku akan abincin shuka kawai. Abin da ya sa Caspero ya ba da shawarar waɗanda ke bin cin ganyayyaki su ɗauki ƙarin B12 don isa shawarar abincin da ake ba da shawarar yau da kullun na 2.4 micrograms.

Hakazalika, masu cin ganyayyaki na iya kokawa don samun isasshen ƙarfe, ma'adinan da ake amfani da su don yin sunadaran a cikin jajayen ƙwayoyin jini waɗanda ke ɗaukar iskar oxygen daga huhu a cikin jiki da tsoka. Yayin da akwai shine baƙin ƙarfe a cikin tsire -tsire, ainihin nau'in ba ya sha da kuma irin baƙin ƙarfe da ake samu a cikin nama, in ji Feller. Wannan yana nufin cewa masu cin ganyayyaki suna buƙatar cinye kusan ninki biyu na ƙarfe na tushen shuka don samun cikarsu, bisa ga NIH. "Gaba ɗaya, abin da muke gaya wa mutane shi ne su sami bitamin C tare da shi [don haka jiki ya sha shi da kyau] kuma su kasance da gangan," in ji Feller. "Kuna iya yin tunani game da samun wasu samfuran hatsi masu ƙarfi ko ɗaukar kari idan kuna ganin alamun asibiti na ƙarancin ƙarfe." Idan ba ku da ƙarancin abinci mai gina jiki, za ku iya samun rauni da gajiya, wahalar maida hankali, ko ɓacin rai, a cewar NIH.

Don samun ƙoshin ku, gwada ƙoƙarin cin abinci mai ɗimbin ƙarfe irin su tofu, chickpeas, da edamame waɗanda aka haɗa tare da jan-kunshin bitamin C da koren barkono, broccoli, da Brussels sprouts-ko magana da likitanku ko mai ba da abinci game da abubuwan ƙarfe idan kun tunanin kana samun matsala samun isa.

Ku kasance masu son yin sulhu da iyalin ku.

Karɓar cin ganyayyaki bayan shekaru da yawa na cin pizza na mai son nama ba abu ne mai wahala kawai a gare ku ba, amma kuma yana iya sanya damuwa ga alaƙar ku. "Idan kun girma a wani wuri wanda har yanzu yana da nama mai yawa ko kuma danginku ko abokin tarayya har yanzu suna son cin abinci mara kyau, za a iya samun rashin jituwa idan ya zo ga rage ko cire waɗannan abincin gaba daya," in ji ta.

Don tabbatar da cewa babu wanda ya ji kamar yana barin abincin da ya fi so, Caspero ya ba da shawarar a mai da hankali kan abincin da duk gidan ke jin daɗin zama mai cin ganyayyaki kawai, ko falafel, curry, ko burgers na gargajiya. Kuma ku tuna, kar kuyi ƙoƙarin kunyata dangin ku ko S.O. cikin cin abinci daidai yadda kuke yi. "Faɗa musu cewa dole ne su ci wannan hanyar ko kuma za su kamu da ciwon zuciya wataƙila ba shine mafi kyawun hanyar kusanci da ita ba," in ji ta. "Maimakon haka, sanya shi a kusa da kanku kuma ku ce 'Na ci wannan hanyar kuma na ji daɗi. Ina so in ƙarfafa mu duka mu yi hakan. Menene tunanin ku? ’Shigo da abokin tarayya cikin yanke shawara koyaushe kyakkyawan shawara ne.”

Ra'ayin Abincin Abincin Abinci

Duk da tatsuniyar cewa cin ganyayyaki yana da daɗi kamar bulo, duka Caspero da Feller sun jaddada cewa dafa abinci na tushen tsire-tsire na iya zama mai daɗi sosai - idan kun yi daidai. Feller ya ce "Mun saba da dandanon furotin dabbobin mu kuma ba ma sa kayan lambu mu, sannan kuma muna tsammanin ciyawar da ke kan faranti za ta zama mai daɗi," in ji Feller. "Idan ita ce tsakiyar farantin ku, yana buƙatar ƙauna kamar yadda za ku ba wa filet mignon."

Yayyafa paprika, cumin, da barkono barkono a kan furen farin kabeji kafin a gasa su, sanya tofu a cikin masara da tsaba sesame kafin kwanon frying, ko kuma a bar shi a cikin cakuda cumin, turmeric, barkono baƙi, albasa, da tafarnuwa, ya nuna Feller. Don ƙirƙirar fakiti na gida, furotin-cushe, haɗa hatsi da wake, irin su sha'ir da lentil, tare da kayan yaji da kuma zama ƙwallayen “nama” don taliyar alkama gabaɗayan ku. Kuma ga medley veggie wanda ba ya yin dusar ƙanƙara, haɗa kayan abinci kamar Kale da collard ko Brussels sprouts da bishiyar asparagus, waɗanda ke da ɗanɗano daban-daban da bakinsu amma suna aiki tare ba tare da ɓata lokaci ba, in ji ta.

Kuma idan har yanzu kuna ƙoƙarin ƙirƙira ƙirƙira, kuma mafi mahimmanci, abinci mai ɗanɗano mai ɗanɗano bayan duk wannan gwaji da kuskure, juya ga waɗannan girke-girke na tushen shuka. Godiya ga daɗin ɗanɗanonsu masu ƙarfi, kayan abinci masu cike da fiber, da sauƙi, ba za ku rasa kaji ɗaya ba.

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