Abubuwan Foodarin Abinci na Kowa 12 - Ya Kamata Ku Guji Su?

Wadatacce

• 1. Glutamate na Monosodium (MSG)
• 2. Kalar Abincin Artificial
• 3. Sodium Nitrite
• 4. Guar Gum
• 5. Babban-Fructose Masarar Syrup
• 6. Kayan Dadi Artificial
• 7. Carrageenan
• 8. Sodium Benzoate
• 9. Ruwan Fat
• 10. Xanthan Gum
• 11. Jin Dadin jikin mutum
• 12. Cire Yisti
• Layin .asa

Dubi lakabin kayan abinci na kusan kowane abinci a ɗakin kwanon girkin ku kuma akwai kyakkyawan damar da zaku hango ƙari na abinci.

Ana amfani dasu don haɓaka dandano, bayyanar ko yanayin kayan aiki, ko don tsawanta rayuwarsa.

Wasu daga cikin waɗannan abubuwan sun haɗu da mummunan tasirin lafiya kuma ya kamata a guje su, yayin da wasu ke da aminci kuma ana iya cinye su da ƙananan haɗari.

Anan akwai mafi ƙarancin abincin abinci guda 12, tare da shawarwari akan waɗanne waɗanda zasu kiyaye cin abincinku.

1. Glutamate na Monosodium (MSG)

Monosodium glutamate, ko MSG, abinci ne na gama gari wanda ake amfani dashi don haɓaka da haɓaka ƙanshin abinci mai ɗanɗano.

An samo shi a cikin abinci iri-iri da aka sarrafa kamar abinci mai sanyi, abinci mai gishiri da miyar gwangwani. Hakanan ana kara shi sau da yawa ga abinci a gidajen abinci da wuraren abinci mai sauri.

MSG ya kasance batun rikici mai zafi tun lokacin da nazarin 1969 na beraye ya gano cewa yawancin yawa sun haifar da cututtukan jijiyoyin cutar da nakasa da ci gaba ().

Koyaya, wannan ƙari zai iya zama ba shi da wani tasiri ga lafiyar kwakwalwar ɗan adam saboda ba zai iya tsallake shingen ƙwaƙwalwar jini ba ().

Hakanan an haɗu da amfani da MSG tare da haɓaka nauyi da kuma ciwo na rayuwa a cikin wasu nazarin karatu, kodayake sauran binciken basu sami wata ƙungiya ba,,,.

Da aka faɗi haka, wasu mutane suna da ƙwarewa ga MSG kuma suna iya fuskantar alamomin kamar ciwon kai, zufa da suma bayan sun ci adadi mai yawa.

A cikin binciken daya, an ba mutane 61 da suka ba da rahoton cewa suna da damuwa da MSG ko dai gram 5 na MSG ko kuma placebo.

Abin sha'awa, 36% sun sami mummunan sakamako ga MSG yayin da kawai 25% suka ba da rahoton amsawa ga placebo, don haka ƙwarewar MSG na iya zama damuwa na halal ga wasu mutane ().

Idan kun fuskanci wani mummunan sakamako bayan cin MSG, zai fi kyau ku kiyaye shi daga abincinku.

In ba haka ba, idan kuna iya jurewa da MSG, ana iya cinye shi cikin aminci ba tare da haɗarin mummunar illa ba.

Ana amfani da MSG don haɓaka ƙanshin yawancin abinci da aka sarrafa. Wasu mutane na iya samun ƙwarewa ga MSG, amma yana da aminci ga yawancin mutane lokacin da aka yi amfani da shi a cikin matsakaici.

2. Kalar Abincin Artificial

Ana amfani da canza launin abinci na wucin gadi don haskakawa da haɓaka bayyanar komai daga candies to condiments.

A cikin 'yan shekarun nan, kodayake, akwai damuwa da yawa game da tasirin lafiyar. Specific dyes na abinci kamar Blue 1, Red 40, Yellow 5 da Yellow 6 an haɗa su da halayen rashin lafiyan wasu mutane ().

Bugu da ƙari, wani bita ya ba da rahoton cewa canza launin abinci na wucin gadi na iya haɓaka haɓakawa ga yara, kodayake wani binciken ya nuna cewa wasu yara na iya zama sun fi damuwa fiye da wasu (,).

Har ila yau, an nuna damuwa game da illar cutar sankara da ke haifar da wasu rinayen abinci.

Red 3, wanda aka fi sani da erythrosine, an nuna shi yana ƙara haɗarin ciwan ƙwayar thyroid a cikin wasu nazarin dabba, yana haifar da maye gurbin shi da Red 40 a yawancin abinci (,).

Koyaya, karatun dabba da yawa sun gano cewa sauran fenti na abinci basu da alaƙa da duk wani tasirin da ke haifar da cutar kansa (,).

Duk da haka, ana buƙatar ƙarin bincike don kimanta aminci da tasirin tasirin lafiyar launi na abinci mai wucin gadi ga mutane.

Ba tare da la'akari ba, ana samun launukan abincin da farko a cikin abincin da aka sarrafa, wanda ya kamata a iyakance shi a cikin ingantaccen abinci. Koyaushe zaɓi don abinci gaba ɗaya, waɗanda suka fi girma a cikin mahimmancin abinci mai gina jiki kuma a zahiri ba shi da launuka na wucin gadi.

Launin abinci na wucin gadi na iya haɓaka haɓakawa a cikin yara masu mahimmanci kuma yana iya haifar da halayen rashin lafiyan. Hakanan an nuna Red 3 don ƙara haɗarin cututtukan thyroid a cikin nazarin dabba.

3. Sodium Nitrite

Sau da yawa ana samun shi a cikin naman da aka sarrafa, sodium nitrite tana aiki a matsayin mai kiyayewa don hana haɓakar ƙwayoyin cuta yayin da kuma ƙara dandano mai gishiri da launin ruwan hoda mai ruwan hoda.

Lokacin da aka fallasa su da babban zafi da kuma kasancewar amino acid, nitrites na iya juyawa zuwa nitrosamine, mahaɗin da zai iya haifar da mummunan sakamako ga lafiyar jiki.

Reviewaya daga cikin bita ya nuna cewa yawan cin nitrites da nitrosamine yana da alaƙa da haɗarin ciwon daji na ciki ().

Sauran karatun da yawa sun sami irin wannan ƙungiyar, suna bayar da rahoto cewa yawan cin abincin da aka sarrafa zai iya haɗuwa da haɗarin haɗuwa da launi, nono da mafitsara na mafitsara (,,).

Sauran nazarin suna ba da shawarar cewa yaduwar nitrosamine na iya kasancewa da alaƙa da haɗarin kamuwa da ciwon sukari irin na 1, duk da cewa binciken bai dace ba ().

Duk da haka, zai fi kyau ka rage cin abincin ka na sodium nitrite da naman da aka sarrafa su zuwa mafi karancin. Gwada musayar abincin da aka sarrafa kamar naman alade, tsiran alade, karnuka masu zafi da naman alade don naman da ba a sarrafa shi da kuma ingantattun hanyoyin gina jiki.

Kaza, naman shanu, kifi, naman alade, qamshi, qwaya, qwai da laushi sune 'yan abinci masu sinadarin furotin kaɗan wanda zaku iya ƙarawa akan abincinku a madadin abincin da aka sarrafa.

Sodium nitrite sinadari ne na yau da kullun a cikin abincin nama wanda za'a iya canza shi zuwa mahaɗin mai cutarwa da ake kira nitrosamine. Arin cin abinci mai narkewa da naman da aka sarrafa na iya alaƙa da haɗarin haɗarin nau'o'in cutar kansa da yawa.

4. Guar Gum

Guar gum wani dogon sirin ne wanda yake amfani da shi wajen daskarewa da kuma daure abinci. Ana amfani dashi ko'ina a masana'antar abinci kuma ana iya samun shi a cikin ice cream, kayan salatin, biredi da miya.

Guar yana da yawa a cikin fiber kuma yana da alaƙa da ɗimbin fa'idodin kiwon lafiya. Misali, wani bincike ya nuna cewa ya rage alamun bayyanar cututtukan hanji kamar kumburin ciki da maƙarƙashiya ().

Binciken karatu uku kuma ya gano cewa mutanen da suka sha guar gumin tare da abinci sun ƙara jin daɗin ƙoshi kuma sun ɗan rage adadin kuzari daga abin ciye-ciye a cikin yini duka ().

Sauran bincike sun nuna cewa guar gum na iya taimakawa ƙananan matakan sukarin jini da cholesterol (,).

Koyaya, yawan guar gum na iya haifar da illa ga lafiya.

Wannan saboda yana iya kumbura sau 10 zuwa 20 girmansa, wanda hakan na iya haifar da matsaloli kamar toshewar hanyoyin hanji ko karamar hanji ().

Guar gum yana iya haifar da alamun bayyanar cututtuka kamar gas, kumburi ko maƙarƙashiya a cikin wasu mutane ().

Koyaya, ana ɗaukar guar gumin amintacce a cikin tsakaitawa.

Bugu da ƙari, FDA ta kafa ƙa'idodi masu ƙarfi game da yadda za a iya ƙara guar gum a cikin abinci don rage haɗarin mummunan sakamako (25).

Guar gum wani dogon sirin ne wanda yake amfani da shi wajen daskarewa da kuma daure abinci. An haɗu da mafi ingancin narkewa, ƙarancin sukarin jini da cholesterol, da haɓaka jin daɗi.

5. Babban-Fructose Masarar Syrup

Babban-fructose masarar ruwa mai zaki ne da aka yi da masara. An samo shi sau da yawa a cikin soda, ruwan 'ya'yan itace, alewa, hatsi na karin kumallo da kayan ciye-ciye.

Yana da wadataccen nau'i mai sauƙi mai sauƙi wanda ake kira fructose, wanda zai iya haifar da lamuran lafiya mai tsanani idan aka cinye su da yawa.

Musamman, an haɗa syrup na masara mai yawa-fructose da karɓar nauyi da ciwon sukari.

A cikin wani binciken, mutane 32 sun sha abin sha mai daɗin ciki ko dai glucose ko fructose na tsawon makonni 10.

A ƙarshen binciken, abin sha na fructose-mai ɗanɗano ya haifar da ƙaruwa mai yawa a cikin kitse na ciki da matakan sikarin jini, tare da rage ƙwarewar insulin idan aka kwatanta da abin sha mai daɗin glucose ().

Gwajin gwaji da nazarin dabba sun gano cewa fructose na iya haifar da kumburi a cikin sel (,).

Kumburi an yi imani da cewa yana taka muhimmiyar rawa a yawancin yanayi na yau da kullun, gami da cututtukan zuciya, kansar da ciwon sukari ().

Bugu da ƙari, babban-fructose masarar ruwa yana ba da adadin kuzari mara kyau da ƙara sukari a cikin abinci ba tare da wani muhimmin bitamin da ma'adanai da jikinku ke buƙata ba.

Zai fi kyau a tsallake abubuwan ciye-ciye masu zaki da abinci waɗanda ke ɗauke da babban-fructose masarar syrup.

Madadin haka, tafi gaba ɗaya, abinci marar sarrafawa ba tare da ƙara sukari ba, kuma ku ɗanɗana su da Stevia, ruwan sanyi syrup ko sabbin 'ya'yan itace.

Babban-fructose masarar ruwa yana haɗuwa da ƙimar nauyi, ciwon sukari da kumburi. Hakanan yana da yawan adadin kuzari mara amfani kuma baya bada komai sai adadin kuzari ga abincinku.

6. Kayan Dadi Artificial

Ana amfani da abubuwan zaƙi na wucin gadi a yawancin abinci da abubuwan sha don haɓaka zaƙi yayin rage abun cikin kalori.

Nau'ikan dandano na yau da kullun sun hada da aspartame, sucralose, saccharin da acesulfame potassium.

Karatun ya nuna cewa kayan zaki masu wucin gadi na iya taimakawa wajen rage nauyi da kuma taimakawa wajen sarrafa matakan suga.

Wani binciken ya gano cewa mutanen da suke cin wani kari mai dauke da kayan zaki na tsawon sati 10 suna da karancin adadin kuzari kuma sun sami ƙarancin jiki da nauyi fiye da waɗanda suke shan sukari na yau da kullun ().

Wani binciken ya nuna cewa shan sucralose na tsawon watanni uku ba shi da wani tasiri a kan sarrafa suga a cikin mutane 128 da ke fama da ciwon suga ().

Lura cewa wasu nau'ikan kayan zaƙi na wucin gadi kamar aspartame na iya haifar da ciwon kai ga wasu mutane, kuma karatun ya nuna cewa wasu mutane na iya zama masu saurin sanin tasirin sa (,).

Duk da haka, ana ɗauka mai daɗin ɗanɗano mai aminci ga mafi yawan mutane lokacin da aka cinye su daidai (34).

Koyaya, idan kun fuskanci duk wani mummunan tasiri bayan amfani da kayan zaki mai laushi, bincika alamun kayan aikin a hankali kuma ku rage yawan abincin ku.

Masu ɗanɗano na wucin gadi na iya taimaka inganta haɓaka nauyi da kula da sukarin jini. Wasu nau'ikan na iya haifar da sakamako mai laushi kamar ciwon kai, amma gabaɗaya ana ɗaukarsu masu aminci a cikin tsakaitawa.

7. Carrageenan

Ya samo asali daga jan ruwan tsiron teku, carrageenan yana aiki a matsayin mai kauri, emulsifier da kiyayewa a cikin samfuran abinci daban-daban.

Abubuwan da ake amfani da su na carrageenan sun hada da madarar almond, cuku, ice cream, cream creamers da kayayyakin da ba su da madara kamar cuku mai cin nama.

Shekaru da dama, akwai damuwa game da amincin wannan ƙarin abincin na yau da kullun da kuma illolin sa ga lafiyar.

Studyaya daga cikin binciken dabba ya nuna cewa haɗuwa da carrageenan ya ƙara yawan matakan sukari da jini da rashin haƙuri na glucose, musamman idan aka haɗu da abinci mai mai mai yawa ().

Karatun gwaji da na dabba sun gano cewa carrageenan ya haifar da kumburi, haka nan (,).

Hakanan an yi imanin cewa Carrageenan zai yi tasiri ga lafiyar narkewar abinci, kuma yana iya kasancewa haɗuwa da samuwar gyambon ciki da ciwan ciki ().

Wani karamin binciken da aka gudanar ya gano cewa lokacin da mutanen da ke cikin rashi daga cutar ulcerative colitis suka dauki wani kari wanda ke dauke da sinadarin carrageenan, sai suka sami koma baya a baya fiye da wadanda suka sha placebo ().

Abin takaici, bincike na yanzu game da tasirin carrageenan har yanzu yana da iyakancewa kuma ana buƙatar ƙarin karatu don fahimtar yadda hakan zai iya shafar mutane.

Idan ka yanke shawarar iyakance yawan cin abincin ka, akwai wadatattun kayan aiki akan layi waɗanda zasu iya taimaka maka samun samfuran da samfuran da basa kyauta.

Nazarin gwaji da na dabba sun gano cewa carrageenan na iya haifar da hawan jini kuma zai iya haifar da ulcer da ci gaba. Wani binciken kuma ya gano cewa carrageenan ya ba da gudummawa ga sake dawowar cutar ulcerative colitis.

8. Sodium Benzoate

Sodium benzoate shine mai kiyaye abubuwa sau da yawa akan abubuwan sha mai ƙanshi da abinci mai ƙaiƙayi kamar salatin salad, pickles, ruwan 'ya'yan itace da kayan ƙanshi.

FDA ta yarda dashi gaba ɗaya amintacce, amma karatun da yawa sun gano sakamako mai illa wanda yakamata ayi la'akari dashi (40).

Misali, wani bincike ya gano cewa hada sodium benzoate tare da canza launin abinci mai wucin gadi ya kara karfin jiki a cikin yara masu shekaru 3 ().

Wani binciken ya nuna cewa yawan shan abubuwan sha da ke dauke da sinadarin sodium benzoate yana da alaƙa da ƙarin alamun alamun ADHD a cikin ɗaliban kwaleji 475 ().

Idan aka hada shi da bitamin C, ana iya canza sodium benzoate a cikin benzene, mahaɗin da zai iya haɗuwa da ci gaban kansa (,).

Abin sha mai dauke da sinadarin yana dauke da mafi girman sinadarin benzene, kuma yawan cin abinci ko abubuwan da basu da suga sun fi kamuwa da samuwar benzene ().

Wani binciken dayayi akan yawan sinadarin benzene a cikin abinci iri daban-daban an samo cola da cole slaw tare da sama da ppb 100 na benzene, wanda ya wuce sau 20 matsakaicin matakin gurbatarwar da EPA ta bayar domin shan ruwa ().

Don rage girman shan sodium benzoate, bincika alamun abincinku a hankali.

Guji abincin da ke ɗauke da abubuwa kamar su benzoic acid, benzene ko benzoate, musamman idan an haɗa su da tushen bitamin C kamar su citric acid ko ascorbic acid.

Sodium benzoate na iya haɗuwa da haɓakar haɓaka. Idan aka haɗa shi da bitamin C, zai iya samar da benzene, wani mahadi wanda zai iya alaƙa da ci gaban kansa.

9. Ruwan Fat

Fat fats wani nau'in kitse ne wanda ba a koshi wanda aka yiwa hydrogenation, wanda yake kara rayuwa kuma yana inganta daidaituwar kayayyakin.

Ana iya samun shi a cikin nau'ikan abinci da yawa na sarrafawa kamar su kayan da aka toya, margarine, popcorn da kuma biskit.

Yawancin haɗarin haɗarin lafiya sun haɗu da ƙoshin mai, kuma FDA ko da kwanan nan ta yanke shawarar soke matsayin su na GRAS (wanda aka sani da shi mai aminci) ().

Musamman, karatun da yawa sun danganta yawan cin mai mai zuwa mafi haɗarin cututtukan zuciya (,,).

Studyaya daga cikin binciken ya gano cewa cin abinci mai cike da ƙwayoyin cuta ya ƙara alamomi da yawa na ƙonewa, wanda shine ɗayan manyan haɗarin cututtukan zuciya ().

Bincike kuma ya nuna akwai yiwuwar haɗi tsakanin ƙwayar mai da ciwon sukari.

Wani babban binciken da aka yi da mata 84,941 har ma ya nuna cewa yawan cin kitse yana da alaƙa da kasadar kashi 40% na kamuwa da ciwon sukari na 2 ().

Yanke kayan abinci da aka sarrafa daga abincinku shine hanya mafi sauƙi kuma mafi inganci don rage yawan abincin ku.

Hakanan zaka iya yin 'yan sauye sauye masu sauƙi a cikin abincinka, kamar amfani da man shanu maimakon margarine da musanya man kayan lambu don man zaitun ko man kwakwa maimakon.

Cin abinci mai cike da abubuwa masu illa ga lafiyar jiki, gami da kumburi, cututtukan zuciya da ciwon sukari.

10. Xanthan Gum

Xanthan danko wani abune na yau da kullun wanda ake amfani dashi don kauri da kuma daidaita nau'ikan abinci da yawa kamar kayan salatin, miya, syrups da biredi.

Hakanan wani lokacin ana amfani dashi a girke-girke marasa kyauta don taimakawa inganta ƙoshin abinci.

Xanthan gum yana da alaƙa da fa'idodin kiwon lafiya da yawa.

Studyaya daga cikin binciken ya gano cewa cinye shinkafa tare da ƙarin xanthan gum yana haifar da ƙananan matakan sukarin jini fiye da shan shinkafar ba tare da ita ba (52).

Wani binciken kuma ya gano cewa cin gumin xanthan na makwanni shida ya rage yawan sukarin jini da cholesterol, tare da kara jin cikakken jiki ().

Koyaya, binciken da aka yi kwanan nan game da fa'idar amfanin cittan xanthan har yanzu yana da iyaka.

Bugu da ƙari, cinye ɗumbin ɗanyun xanthan na iya kasancewa yana da alaƙa da matsalolin narkewa, kamar ƙara fitowar ɗakuna, gas da ɗakuna masu laushi ().

Ga mafi yawan mutane, kodayake, ɗanko xanthan yana da aminci kuma yana da haƙuri.

Idan kun fuskanci mummunan bayyanar cututtuka bayan cin duri na xanthan, zai fi kyau ku rage yawan cin ku ko la'akari da kawar da shi daga abincinku.

Cutar Xanthan na iya taimakawa rage matakan jini da cholesterol. A cikin adadi mai yawa, yana iya haifar da lamuran narkewa kamar gas da kujerun taushi.

11. Jin Dadin jikin mutum

Abubuwan ɗanɗano na wucin gadi sune sunadarai waɗanda aka tsara don kwaikwayon ɗanɗanar sauran abubuwan haɗin.

Ana iya amfani dasu don yin kwaikwayon nau'ikan dandano daban-daban, daga popcorn da caramel zuwa 'ya'yan itace da ƙari.

Nazarin dabba ya gano cewa waɗannan abubuwan dandano na roba na iya haifar da wasu abubuwa game da lafiya.

Wani bincike ya nuna cewa kwayar halittar jinin jini a beraye ta ragu matuka bayan an ciyar da su kayan abinci na wucin gadi tsawon kwana bakwai.

Ba wai kawai ba, wasu dandano kamar cakulan, biskit da strawberry suma an gano suna da tasirin guba akan kwayoyin halittar kashin jikinsu ().

Hakanan, wani binciken dabba ya nuna cewa inabi, plum da lemun roba na roba sun hana rabewar sel kuma sunada daɗa ga ƙwayoyin kashin ƙashi a cikin beraye ().

Koyaya, ka tuna cewa waɗannan karatun sunyi amfani da ƙwayar da ta fi ƙarfin gaske fiye da yadda zaka iya samu a cikin abinci, kuma ana buƙatar ci gaba da bincike don sanin yadda ɗanɗano keɓaɓɓu a cikin adadin da ake samu a cikin abinci na iya shafar mutane.

A halin yanzu, idan kuna son iyakance yawan cin abincinku na ɗanɗano, bincika lakabin kayan abincinku.

Nemi "cakulan" ko "koko" akan lakabin sinadaran maimakon "dandano na cakulan" ko "dandano na wucin gadi."

Wasu karatuttukan dabbobi sun gano cewa ɗanɗano na wucin gadi na iya zama mai guba ga ƙwayoyin ƙashi. Ana buƙatar ƙarin bincike don kimanta tasirin cikin mutane.

12. Cire Yisti

Extractarin yisti, wanda kuma ake kira cirewar yisti na autolyzed ko cirewar yisti na hydrolyzed, ana ƙara shi zuwa wasu abinci mai ɗanɗano kamar cuku, waken soya da kayan ciye-ciye masu gishiri don haɓaka dandano.

Ana yin ta ta hanyar haɗa sukari da yisti a cikin yanayi mai ɗumi, sannan juya shi a cikin centrifuge da zubar da bangon ƙwayoyin yisti.

Yakin cirewar yisti yana dauke da sinadarin glutamate, wanda shine nau'in amino acid wanda yake faruwa a dabi'ance wanda ake samu a yawancin abinci.

Yawanci kamar monosodium glutamate (MSG), cin abinci tare da glutamate na iya haifar da alamun bayyanar cututtuka kamar ciwon kai, dushewa da kumburi a cikin mutanen da ke kula da illolinta. ().

Bugu da ƙari, cirewar yisti yana da ƙarfi a cikin sodium, tare da kusan milligrams 400 a cikin kowane teaspoon (gram 8) ().

An nuna rage cin sinadarin sodium don taimakawa rage karfin jini, musamman ga mutanen da ke da hawan jini ().

Koyaya, yawancin abinci kawai suna ƙunshe da ƙaramin adadin tsami na yisti, don haka gurasar da sodium a cikin cirewar yisti da wuya su haifar da matsala ga yawancin mutane.

Kamar yadda yake na 2017, cirewar yisti har yanzu ana gane shi mai aminci ta Hukumar Abinci da Magunguna (59).

Idan kun sami sakamako mara kyau, la'akari da iyakance yawan cin abincin da aka sarrafa tare da cirewar yisti da ƙara ƙarin sabo, abinci gaba ɗaya a abincinku.

Yisti mai cirewa yana cikin sodium kuma yana ƙunshe da glutamate, wanda na iya haifar da alamomi ga wasu mutane. Amma duk da haka saboda ƙananan ƙwayoyin yisti ne kawai ake sakawa a cikin abinci, da wuya ya haifar da matsala ga yawancin mutane.

Layin .asa

Duk da yake wasu alamomin hada abinci suna da alaƙa da wasu kyawawan sakamako masu ban tsoro, akwai wasu da yawa waɗanda za a iya cinye su lafiya a matsayin ɓangare na lafiyayyen abinci.

Fara karanta alamun kayan haɗin lokacin siyayya na kayan masarufi don kula da abincinku da ƙayyade ainihin abin da ake ƙarawa akan abincin da kuka fi so.

Allyari da haka, yi ƙoƙari ku rage abin da aka sarrafa da kunshin kuma ku haɗa ƙarin abubuwan sabo a cikin abincinku don rage cin abincinku.