The Flexitarian Diet: Cikakken Mafari Mai Farawa

Wadatacce

• Menene Tsarin Abinci Mai Sauƙi?
• Abubuwan Amfani Na Lafiya
• Ciwon Zuciya
• Rashin nauyi
• Ciwon suga
• Ciwon daji
• Na Iya Zama Mai Kyau ga Muhalli
• Abubuwan da ke haifar da Cutar Nama da Kayayyakin Dabbobi
• Abinci don Ci akan Flexitarian Diet
• Abinci don Rage girma a kan Flexitarian Diet
• Samfurin Tsarin Abincin Mara Kyau na Mako Daya
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Layin .asa

Flexitarian Diet wani salon cin abinci ne wanda ke ƙarfafa yawancin abinci mai tsire-tsire yayin ba da nama da sauran kayan dabba cikin matsakaici.

Ya fi sassauƙa fiye da cin ganyayyaki ko kayan lambu.

Idan kuna neman ƙara ƙarin abincin shuke-shuke a cikin abincinku amma ba ku son yanke nama gaba ɗaya, zuwa sassauƙa na iya zama a gare ku.

Wannan labarin yana ba da cikakken haske game da Flexitarian Diet, fa'idodinsa, abincin da za a ci da kuma tsarin abinci na mako guda.

Menene Tsarin Abinci Mai Sauƙi?

Flexitarian Diet an kirkireshi ne daga masanin abinci Dawn Jackson Blatner don taimakawa mutane su girbe fa'idodin cin ganyayyaki yayin ci gaba da jin daɗin dabbobin cikin matsakaici.

Wannan shine dalilin da yasa sunan wannan abincin shine haɗin kalmomin sassauƙa da mai cin ganyayyaki.

Masu cin ganyayyaki suna kawar da nama da wasu lokuta wasu abincin dabbobi, yayin da masu cin ganyayyaki ke ƙuntata nama gaba ɗaya, kifi, ƙwai, kiwo da duk kayan abinci da dabbobi ke samu.

Tunda masu sassaucin ra'ayi suna cin kayayyakin dabbobi, ba a ɗaukarsu masu cin ganyayyaki ko masu cin ganyayyaki.

Abincin sassauci ba shi da cikakkiyar doka ko lambobin da aka ba da shawarar adadin kuzari da na abinci. A zahiri, ya fi salon rayuwa fiye da abinci.

Ya dogara ne da waɗannan ƙa'idodin:

• Ku ci yawancin 'ya'yan itatuwa, kayan lambu, kayan lambu da hatsi.
• Mai da hankali kan furotin daga tsirrai maimakon dabbobi.
• Kasance mai sassauci da hada nama da kayan dabbobi daga lokaci zuwa lokaci.
• Ku ci mafi ƙarancin sarrafawa, mafi yawan nau'ikan abinci.
• Iyakance kara sikari da kayan zaki.

Dangane da yanayin sassauƙan sa da kuma mai da hankali kan abin da ya haɗa maimakon ƙuntatawa, Flexitarian Diet zaɓi ne na mashahuri ga mutanen da ke neman cin koshin lafiya.

Mahaliccin Flexitarian Diet, Dawn Jackson Blatner ya bayyana yadda za a fara cin abinci mai sassauci ta hanyar shigar da wasu nama a kowane mako a cikin littafinta.

Koyaya, bin takamaiman shawarwarin nata ba'a buƙata don fara cin abinci ta hanyar sassauƙa ba. Wasu mutane a kan abincin na iya cin abincin dabbobi fiye da wasu.

Gabaɗaya, maƙasudin shine a ci abinci mai gina jiki da ƙarancin nama.

Flexitarian Diet wani salon ne mai cin ganyayyaki wanda ke karfafa ƙarancin nama da karin kayan abinci na tsire-tsire. Babu takamaiman dokoki ko shawarwari, yana mai da shi zaɓi mai kyau ga mutanen da ke neman rage kayan dabbobi.

Abubuwan Amfani Na Lafiya

Cin abinci mai sassauci na iya samar da fa'idodin kiwon lafiya da yawa ().

Koyaya, tunda babu bayyanannen ma'anar wannan abincin, yana da wahala a tantance idan kuma yaya amfanin binciken wasu nau'ikan abincin tsirrai ya shafi Flexitarian Diet.

Koyaya, bincike kan cin ganyayyaki da cin ganyayyaki har yanzu yana taimaka wajan bayyana yadda cin ganyayyaki da cin ganyayyaki na iya haɓaka lafiya.

Ya zama yana da mahimmanci a ci galibi 'ya'yan itace, kayan marmari, kayan lambu, hatsi da sauran kayan abinci da aka sarrafa kaɗan don cin fa'idodin lafiyar tsire-tsire.

Rage cin nama yayin ci gaba da cin abinci mai tsafta tare da yawan sukari da gishiri ba zai haifar da fa'ida daya ba ().

Ciwon Zuciya

Abincin da ke cike da zare da ƙoshin lafiya suna da kyau ga lafiyar zuciya ().

Wani binciken da ya biyo bayan manya 45,000 sama da shekaru 11 ya gano cewa masu cin ganyayyaki suna da kasada 32% na haɗarin cututtukan zuciya, idan aka kwatanta da waɗanda ba masu cin ganyayyaki ba ().

Wannan wataƙila saboda gaskiyar cewa yawan cin ganyayyaki galibi suna da wadatar fiber da antioxidants waɗanda na iya rage hawan jini da kuma ƙara yawan ƙwayar cholesterol.

Binciken nazarin 32 game da tasirin abincin ganyayyaki akan hawan jini ya nuna cewa masu cin ganyayyaki suna da matsakaiciyar hawan jini kusan maki bakwai ƙasa da na mutanen da suka ci nama ().

Tunda waɗannan karatun sun kalli tsananin cin ganyayyaki, yana da wuya a tantance idan Flexitarian Diet zai sami sakamako iri ɗaya a kan karfin jini da haɗarin cututtukan zuciya.

Koyaya, cin abinci mai sassauci yana nufin da farko ya kasance yana tushen tsire-tsire kuma maiyuwa yana da fa'idodi kama da cikakken abincin ganyayyaki.

Rashin nauyi

Hakanan cin abinci mai sassauƙa yana iya zama mai kyau ga layinku na layin waya.

Wannan wani bangare ne saboda masu sassaucin ra'ayi sun iyakance kalori mai yawa, abinci mai sarrafawa kuma suna cin karin abincin shuke-shuke waɗanda suke da ƙarancin kalori.

Yawancin karatu sun nuna cewa mutanen da ke bin tsarin abinci na tsire-tsire na iya rasa nauyi fiye da waɗanda ba sa (,).

Binciken da aka yi a cikin fiye da mutane 1,100 gaba ɗaya ya gano cewa waɗanda suka ci abincin ganyayyaki na tsawon makonni 18 sun rasa fam 4.5 (kilo 2) fiye da waɗanda ba su ci () ba.

Wannan da sauran nazarin kuma sun nuna cewa waɗanda ke bin abincin maras cin nama suna da rashi mai nauyi, idan aka kwatanta da masu cin ganyayyaki da masarufi (,).

Tun da Flexitarian Diet ya fi kusa da cin ganyayyaki fiye da maras cin nama, yana iya taimakawa tare da raunin nauyi amma mai yiwuwa ba kamar yadda cin ganyayyaki ke so ba.

Ciwon suga

Ciwon sukari na 2 cuta ce ta lafiyar duniya. Cin abinci mai kyau, musamman ma wanda ya fi yawan shuka, na iya taimakawa hanawa da sarrafa wannan cuta.

Wannan mai yiwuwa ne saboda irin abincin da ake shukawa yana taimakawa asarar nauyi kuma suna ƙunshe da abinci da yawa waɗanda suke da ƙwayoyin zare da ƙananan ƙwayoyin cuta marasa lafiya da ƙara sukari (,).

Wani binciken da aka yi a cikin mahalarta 60,000 ya gano cewa yawan cutar sikari ta 2 ya ragu da kashi 1.5% a cikin masu cin ganyayyaki ko kuma masu sassaucin ra'ayi idan aka kwatanta da waɗanda ba sa cin ganyayyaki ().

Arin bincike ya nuna cewa mutanen da ke da ciwon sukari na 2 waɗanda ke cin abincin ganyayyaki suna da kashi 0.39% na haemoglobin A1c (ƙimar watanni uku na karatun sukari a cikin jini) fiye da waɗanda ke da yanayin da suke cin abincin dabbobi ().

Ciwon daji

'Ya'yan itãcen marmari, kayan lambu, kwayoyi, kwaya, hatsi da ɗanɗano duka suna da abubuwan gina jiki da antioxidants waɗanda za su iya taimakawa rigakafin cutar kansa.

Bincike ya nuna cewa abincin mai cin ganyayyaki yana da alaƙa da ƙananan cututtukan cututtukan daji amma musamman cututtukan daji na kai tsaye (,).

Wani bincike da aka kwashe shekaru 7 ana yi a kan cutar kansa a cikin mutane 78,000 ya gano cewa masu cin ganyayyaki da kashi 8% ba su cika samun wannan cutar ta daji ba, idan aka kwatanta da wadanda ba masu cin ganyayyaki ba ().

Sabili da haka, haɗa ƙarin abincin ganyayyaki ta hanyar cin abinci mai sassauƙa na iya rage haɗarin cutar kansa.

Flexitarian Diet na iya taimakawa rage nauyi da rage haɗarin kamuwa da cututtukan zuciya, kansar da kuma buga ciwon sukari na 2. Koyaya, yawancin bincike suna yin nazarin ganyayyaki da cin ganyayyaki, yana mai wuya a tantance idan cin abinci mai sassauci yana da fa'idodi iri ɗaya.

Na Iya Zama Mai Kyau ga Muhalli

Abincin sassauci na iya amfani da lafiyar ku kuma yanayin.

Rage cin nama na iya taimakawa adana albarkatun kasa ta hanyar rage hayaki mai gurbata yanayi, da kuma amfani da fili da ruwa.

Binciken bincike kan dorewar abincin da ake shukawa ya gano cewa sauyawa daga matsakaicin abincin Yammaci zuwa cin abinci mai sassauci, inda aka maye gurbin nama da abinci na tsire-tsire, na iya rage hayaki mai gurbata yanayi da 7% ().

Cin karin abincin shuke-shuke zai kuma fitar da bukatar karin fili da za a sadaukar da ita don shuka 'ya'yan itatuwa da kayan marmari ga' yan adam maimakon ciyar da dabbobi.

Noma shuke-shuke na bukatar wadatattun albarkatu fiye da kiwon dabbobi su ci. A zahiri, haɓakar haɓakar shuka tana amfani da ƙarfi sau 11 sau da ƙarancin samar da furotin na dabba (,).

Cin abinci mai sassauci da musayar nama don gina jiki mai kyau yana da kyau ga duniya. Abubuwan da ake shukawa a tsire-tsire suna amfani da ƙananan man fetur, ƙasa da ruwa.

Abubuwan da ke haifar da Cutar Nama da Kayayyakin Dabbobi

Lokacin da aka shirya tsari mai sassauci da sauran kayan lambu na shuka, zasu iya zama masu lafiya.

Koyaya, wasu mutane na iya fuskantar haɗarin rashin abinci mai gina jiki lokacin da suka rage nama da sauran kayan dabbobi dangane da wadatar da sauran zaɓin abincin su.

Matsalolin rashin abinci mai gina jiki da za a iya lura dasu akan Flexitarian Diet sun hada da ():

• Vitamin B12
• Tutiya
• Ironarfe
• Alli
• Omega-3 mai kitse

Binciken bincike game da rashi bitamin B12 ya gano cewa dukkan masu cin ganyayyaki suna cikin haɗari ga rashi, tare da 62% na masu cin ganyayyaki masu ciki kuma har zuwa 90% na tsofaffi masu cin ganyayyaki suna da rauni ().

Ana samun Vitamin B12 ne kawai a cikin kayayyakin dabbobi. Dogaro da adadin da adadin kayayyakin dabbobin da mai sassaucin ra'ayi ya zaɓa don haɗawa, ana iya ba da shawarar ƙarin B12.

Hakanan masu sassaucin ra'ayi na iya samun ƙananan zinc da baƙin ƙarfe, saboda waɗannan ma'adanai sun fi dacewa da abincin dabbobi. Duk da yake yana yiwuwa a sami wadataccen wadataccen wadannan abubuwan gina jiki daga abincin tsirrai kadai, masu sassaucin ra'ayi suna buƙatar tsara abincinsu bisa ga hakan don cim ma wannan ().

Yawancin kwayoyi da tsaba, ƙwaya da ƙwayai gaba ɗaya sun ƙunshi ƙarfe da tutiya. Aara tushen bitamin C hanya ce mai kyau don haɓaka ƙarƙar ƙarfe daga abinci mai tsire-tsire (18).

Wasu masu sassaucin ra'ayi na iya iyakance kiwo kuma suna buƙatar cin tushen ƙwayoyin calcium don samun wadataccen wannan sinadarin. Shuke-shuken abinci da ke wadataccen sinadarin calcium sun hada da bok choy, kale, chard da iri.

A ƙarshe, masu sassauci ya kamata su yi hankali don samun isasshen ƙwayoyin omega-3, yawanci ana samun su a cikin kifi mai ƙiba. Tushen nau'in tsire-tsire na omega-3, alpha-linolenic acid (ALA), sun haɗa da walnuts, chia tsaba da flaxseeds ().

Ka tuna cewa cin abinci mai sassauci yana ba ka sassauƙa don cinye nau'ikan adadin nama da kayan dabbobi. Idan abinci mai kyau an shirya shi sosai kuma ya haɗa da nau'ikan abinci gaba ɗaya, ƙarancin abinci mai gina jiki bazai zama damuwa ba.

Limitedarancin cin nama da sauran kayan dabba na iya haifar da wasu ƙarancin abinci mai gina jiki, musamman B12, ƙarfe, zinc da alli. Masu sassaucin ra'ayi na iya kasancewa cikin haɗari dangane da zaɓin abincin su.

Abinci don Ci akan Flexitarian Diet

Masu sassaucin ra'ayi suna jaddada sunadaran sunadarai da sauran duka, abincin tsire-tsire kaɗan yayin iyakance kayayyakin dabbobi.

Abincin da zaka ci a kai a kai sun hada da:

• Sunadarai: Waken soya, tofu, tempeh, legumes, lentil.
• Ba kayan lambu masu sitaci ba: Ganye, barkono mai kararrawa, tsiron Brussels, koren wake, karas, farin kabeji.
• Starchy kayan lambu: Kabejin hunturu, wake, masara, dankalin turawa.
• 'Ya'yan itãcen marmari Apples, lemu, berries, inabi, cherries.
• Cikakken hatsi: Quinoa, teff, buckwheat, farro.
• Nuts, tsaba da sauran ƙoshin lafiya: Almonds, flaxseeds, chia tsaba, goro, cashews, pistachios, man gyada, avocados, zaitun, kwakwa.
• Madadin tsire-tsire madara: Almond mara dadi, kwakwa, hemp da madara waken soya.
• Ganye, kayan yaji da kayan yaji: Basil, oregano, mint, thyme, cumin, turmeric, ginger.
• Kayan kwalliya: Rage-sodium soya sauce, apple cider vinegar, salsa, mustard, yisti mai gina jiki, ketchup ba tare da ƙara sukari ba.
• Abubuwan sha Har yanzu da walƙiya ruwa, shayi, kofi.

Lokacin hada kayan dabbobi, zabi wadannan idan ya yiwu:

• Qwai: Yankin-kyauta ko makiyaya
• Kaji: Organic, zangon kyauta ko makiyaya.
• Kifi: An kama daji.
• Nama: Ciyawar ciyawa ko kiwo.
• Kiwo: Organic daga ciyawar ciyawa ko dabbobi masu kiwo.

Flexitarian Diet ya hada da nau'ikan nau'ikan abinci iri-iri masu tsire-tsire tare da girmamawa akan shuka akan sunadaran dabbobin. Lokacin da ya hada da kayayyakin dabba, yi la'akari da zabar kwai masu kyauta, kifin da aka kama da daji da nama mai ciyawa da madara.

Abinci don Rage girma a kan Flexitarian Diet

Abincin mai sassauci ba kawai yana ƙarfafa iyakance nama da kayan dabbobi bane amma kuma yana iyakance abinci mai sarrafawa, hatsi mai kyau da ƙara sukari.

Abincin da za'a rage sun hada da:

• Naman da aka sarrafa: Naman alade, tsiran alade, bologna.
• Mai tsabta carbs: Farin gurasa, farar shinkafa, jaka, croissants.
• Ara sukari da kayan zaki: Soda, donuts, kek, kukis, alewa.
• Abinci mai sauri: Fries, burgers, kayan kaza, madara mai madara.

Cin sassauci ba kawai yana nufin rage cin naman ku ba. Iyakance naman da aka sarrafa, carbs mai ladabi da ƙarin sugars wasu muhimman fannoni ne na Flexitarian Diet.

Samfurin Tsarin Abincin Mara Kyau na Mako Daya

Wannan shirin abinci na mako guda yana samar muku da dabarun da kuke buƙatar fara cin abinci mai sassauci.

Litinin

• Karin kumallo: Hatsi-yanke na ƙarfe da apples, milled flaxseed da kirfa.
• Abincin rana: Salatin tare da ganye, jatan lande, masara, baƙar wake da avocado.
• Abincin dare: Miyar lambu tare da gurasar hatsi da kuma gefen salad.

Talata

• Karin kumallo: Gurasar hatsi tare da avocado da ƙwai.
• Abincin rana: Bokitin Burrito tare da shinkafar ruwan kasa, wake da kayan lambu.
• Abincin dare: Noodles na Zucchini tare da miya mai tumatir da farar wake.

Laraba

• Karin kumallo: Yogurt na kwakwa tare da ayaba da goro.
• Abincin rana: Cikakken hatsi tare da hummus, kayan lambu da kaji.
• Abincin dare: Naman gishiri da aka dafa, dankalin turawa da danyen wake.

Alhamis

• Karin kumallo: Smoothie anyi da madarar almond mai ɗanɗano, alayyafo, man gyada da 'ya'yan itace masu sanyi.
• Abincin rana: Salatin Kale Kaisar tare da naman alade da miyar tumatir.
• Abincin dare: Gasa kaji, quinoa da gasasshen farin kabeji.

Juma'a

• Karin kumallo: Yogurt na Girkanci tare da shuɗi da 'ya'yan kabewa.
• Abincin rana: Chard ya kunshi kayan lambu da aka hada da romon gyada.
• Abincin dare: Abincin lemun tsami da salatin gefen.

Asabar

• Karin kumallo: Eggswai mai sauƙin sauƙi tare da sauteed veggies da salatin 'ya'yan itace.
• Abincin rana: Sanwic din man gyada tare da 'ya'yan itace da aka nika akan gurasar hatsi.
• Abincin dare: Bakin dan wake wake tare da avocado da dankalin turawa mai zaki.

Lahadi

• Karin kumallo: Tofu scramble tare da kayan lambu da kayan yaji.
• Abincin rana: Salatin Quinoa tare da busassun cranberries, pecans da cuku.
• Abincin dare: Cikakken barkono mai kararrawa tare da turkey na ƙasa da gefen salad.

Cin abinci mai sassauci shine game da iyakance cin nama da kayan dabbobi yayin da yake mai da hankali kan abinci mai gina jiki mai gina jiki. Wasu mutane na iya zaɓar cin abinci ko ƙananan dabbobin da aka nuna a cikin shirin abinci na sama.

Wannan shirin abinci na mako guda yana ba da dabarun abinci don farawa tare da cin abinci mai sassauƙa. Dogaro da abubuwan da kake so, zaka iya zaɓar ɗauka ko ƙara ƙarin kayayyakin dabba.

Layin .asa

Sashi mai cin ganyayyaki mai sassaucin nama yana mai da hankali kan sunadarai masu lafiya da sauran duka, ana sarrafa kayan abinci na tsire-tsire kaɗan amma yana ƙarfafa nama da kayayyakin dabbobi cikin tsari.

Cin abinci mai sassauci na iya taimakawa asarar nauyi da rage haɗarin kamuwa da cututtukan zuciya, kansa da kuma ciwon sukari na 2. Yana iya ma zama da kyau ga duniyar.

Koyaya, shirya zaɓin abinci mai sassauci da kyau yana da mahimmanci don hana ƙarancin abinci mai gina jiki da girbe fa'idodin kiwon lafiya.