Me yasa yakamata kuyi la’akari da bin bin tsarin abinci mai sassauci

Wadatacce

• Don haka, nawa nawa aka yarda ku ci?
• Amfanin bin abinci mai sassauci
• Ƙasa ga Cin Ƙananan Nama
• Layin Kasa
• Bita don

Wataƙila kai mai cin ganyayyaki ne sha'awa burger kowane lokaci (kuma ba sa son samun inuwa don "maguɗi"). Ko kuma kai madaidaicin dabbar dabba ce mai neman haske kan hanyoyin cin namanka don dalilai na lafiya. (Bayan haka, masu cin ganyayyaki suna rayuwa tsawon shekaru 3.5 fiye da masu cin nama.) To, labari mai daɗi, akwai shirin cin abinci a gare ku. An kira shi tsarin abinci mai sassaucin ra'ayi, hanyar cin abinci mai ƙima da Dawn Jackson Blatner ya zayyana a cikin littafinta Abinci Mai Sauƙi. (Jackson Blatner kuma ya haɗa Tsarin Tsarin Abincin Abinci na Lafiya na kwanaki 30.) Kada ku bari kalmar "rage cin abinci" ta jefar da ku da sassaucin ra'ayi shine mafi girman hanyar cin abinci/salon rayuwa, kuma a'a, ba wuya don kiyayewa ... don haka sassauƙa don sassauƙa.

Ainihin, yana nufin kai mai sauƙin cin ganyayyaki ne. Kuna cin tofu, quinoa, ton na samfur, da sauran abubuwan da ake so na masu cin ganyayyaki, amma kuma ana barin ku ku ci nama da kifi lokaci-lokaci. Sauti madaidaiciya isa, dama? Anan, nutse cikin cikakkun bayanai gami da fa'idodi da rashin amfanin wannan hanyar cin abinci.

Don haka, nawa nawa aka yarda ku ci?

Gaskiya ga sunansa, abincin yana da sauƙi, amma akwai wasu jagororin game da nawa ya kamata ku ci. Dangane da littafin Blatner, sabbin masu sassaucin ra'ayi yakamata su bar nama kwana biyu a mako kuma su zubar da oza 26 na nama a cikin sauran kwanaki biyar da suka rage (don tunani, babban adadin katin da ke cikin kati kusan 3 oganci, yayin da gidan abinci- Girman yanki yana kusa da 5, in ji Pam Nisevich Bede, masanin abinci tare da Abbott's EAS Sports Nutrition). Mataki na gaba (masu cigaba) suna bin cin ganyayyaki kwana uku ko hudu a mako kuma suna cinye nama fiye da oz 18 a cikin sauran kwanaki. A ƙarshe, an ba da izinin sassaucin matakin ƙwararre akan nama 9 na kwana biyu a mako kuma ba ya cin nama sauran biyar ɗin.

Bin tsarin abinci mai sassaucin ra'ayi ba shine batun rage yawan cin nama ba kamar yadda ake fifita fifikon kayan abinci masu kayan lambu. Hatsi, goro, kiwo, ƙwai, wake, da samfura suna da matsayi a cikin abincin, amma yakamata a guji abinci da kayan zaki. Laura Cipullo, R.D. na Laura Cipullo Whole Nutrition da ke New York ta ce: “Ya fi rage naman, rage kayan abinci da aka sarrafa.

Amfanin bin abinci mai sassauci

Duk abubuwan da suka dace don zama mai cin ganyayyaki suna kaiwa ga wannan abincin. Akwai yanayin muhalli tunda yanke nama da cin kifi yana haskaka sawun carbon, da fa'idodin kiwon lafiya da yawa. An nuna bin tsarin cin ganyayyaki don rage haɗarin hawan jini, cututtukan zuciya, da bugun jini, kuma masu cin ganyayyaki suna da ƙarancin BMI fiye da masu cin nama, a cewar wannan binciken na Poland. Bugu da ƙari, tunda har yanzu kuna ci wasu nama, ba lallai ne ku damu da yawa ba game da samun isasshen adadin furotin da abubuwan gina jiki kamar bitamin B da baƙin ƙarfe. (Wannan kuma ƙarfin abincin pescatarian ne.)

Babban fa'idar ita ce madaidaiciyar abinci da sassauci. "Ina son cin abinci mai saukin kai saboda ba lallai ne kurciya ta jefa ku cikin wata hanyar cin abinci ko wata ba," in ji Bede. "Mun san cewa wasu abubuwan abinci kamar masu cin ganyayyaki ko vegan wani lokaci suna samun ɗan taƙaitawa, kuma ƙarin sassaucin da za ku iya gabatarwa yayin da kuke ci gaba da zama a kan tsari abu ne mai kyau." (Duba mafi ƙarancin abinci mai gina jiki ga masu cin ganyayyaki da masu cin ganyayyaki.)

Waɗanda aka saba ƙidaya adadin kuzari a addinance na iya samun sassaucin abin takaici, amma ga kowa da kowa, yanayin buɗewa na iya sauƙaƙe rage cin abinci mai sauƙin sauƙaƙe tunda ba za ku iya jin an hana ku ba. Thanksgiving turkey ko barbecue a kan tafiya zuwa Austin? Dukansu wasa ne mai kyau anan.

A ƙarshe, cika katangar cinikin ku tare da sunadarai na tushen shuka, kamar soya, lentil, da wake, na iya taimaka muku adana wasu kuɗi akan lissafin kayan masarufi ku, in ji Bede.

Ƙasa ga Cin Ƙananan Nama

Idan kun kasance babban mai cin nama, canza hanyoyinku na iya zama da wahala, musamman idan ba za ku iya jin gamsuwa ba bayan cin abinci mara nama. "Za ku ji yunwa sannan ku fara cin ton na carbohydrates da goro don samun furotin da kuke buƙata, don haka za ku iya ƙara yawan adadin kuzari fiye da yadda kuke so idan kawai kun ƙara yawan furotin dabba," in ji Cipullo. Don yaƙar irin wannan yunwar da ake fama da ita, yakamata mata masu aiki su nemi gram 30 na furotin a kowane abinci, in ji Bede. Wannan kyakkyawa ce mai sauƙi ga masu cin nama, amma masu sassaucin ra'ayi za su buƙaci ƙarin dabaru da neman furotin don fitowa daga tushen tushen shuka. "Idan kawai kuna cin salatin alayyafo, babu yadda za ku yi ku buge shi, amma idan kuka jefa wasu lentil, tofu, ko girgiza furotin, za ku iya isa ga wannan manufa," in ji Bede.

Hakanan dole ne ku kula da matakan ku na B12, bitamin D, baƙin ƙarfe, da alli. Nemo madarar madara ko madarar goro mai ƙarfi tare da alli da bitamin D, in ji Cipullo. Kuma idan kun riga kun fuskanci ƙarancin ƙarfe, ku tsaya kwana biyu ko uku kawai a mako kuna cin ganyayyaki maimakon tura shi zuwa biyar, in ji ta.

Layin Kasa

Masu cin ganyayyaki da masu cin ganyayyaki na iya kallon masu sassaucin ra'ayi a matsayin 'yan sanda waɗanda ke ƙoƙarin samun kek ɗin su kuma su ci shi. Amma yunƙurin cin ƙarin kayan abinci masu nauyi na kayan lambu maimakon ingantattun abinci da sarrafa su na iya yin babban tasiri ga lafiyar ku. Don haka ya kamata ku je gare shi? Dukansu Bede da Cipullo sun ce kwata-kwata. "Wannan abinci ne da duk za mu iya rungumar shi da tunani, idan ba wani abu don gabatar da sabon iri," in ji Bede. Ko da barin nama don cin abinci ɗaya ko rana ɗaya mataki ne na tsarin abinci mai gina jiki. (Fara da waɗannan girke-girke masu cin ganyayyaki 15 har ma masu cin nama za su so.)

Bita don