Shin Hada Abinci Yana Aiki? Gaskiya ko Almara

Wadatacce

• Menene Abincin Yana Hadawa?
• Misali Dokokin Hada Abinci
• Imani Guda Biyu Bayan Hada Abinci
• Me Shaidar Take Cewa?
• Akan Guje wa Cakudadden Abinci
• Akan Abincin Sauya pH na Hanyar narkewar abinci
• Akan Tasa Abincin Cikin Cikin
• Misalan Tabbatar da Hujjojin Hada Abinci
• 'Ya'yan Citrus da Iron
• Karas da Fat
• Kayan alayyafo da kayan abinci
• Dauki Sakon Gida

Haɗin abinci shine falsafar cin abinci wacce take da asali, amma ya zama sananne sosai a kwanan nan.

Masu goyon bayan kayan abinci masu haɗaka abinci sunyi imanin cewa haɗakar abinci mara kyau na iya haifar da cuta, haɓakar guba da ƙoshin abinci.

Sun kuma yi imanin cewa haɗakarwar da ta dace na iya taimakawa waɗannan matsalolin.

Amma shin akwai wata gaskiya ga waɗannan da'awar?

Menene Abincin Yana Hadawa?

Haɗin abinci shine kalmar don ra'ayin cewa wasu abinci suna haɗuwa sosai, yayin da wasu basa yin haka.

Imani shi ne cewa hada abinci ba daidai ba - misali, cin nama da dankali - na iya haifar da mummunan kiwon lafiya da tasirin narkewa.

Ka'idojin hada abinci sun fara bayyana a cikin magungunan Ayurvedic na tsohuwar Indiya, amma sun yadu sosai a tsakiyar 1800s a karkashin kalmar trophology, ko “ilimin hada abinci.”

Ka'idojin hada abinci sun sake farfadowa a farkon 1900s ta hanyar abincin Hay. Tun daga wannan lokacin, sun zama tushe ga yawancin abincin zamani.

Gabaɗaya, haɗa abubuwan abinci suna sanya abinci ga ƙungiyoyi daban-daban.

Wadannan yawanci ana ragargaza su zuwa sitati da sitaci, 'ya'yan itatuwa (gami da' ya'yan itace masu daɗi, 'ya'yan itace masu guba da kankana), kayan lambu, sunadarai da mai.

A madadin, wasu tsare-tsaren suna rarraba abinci a matsayin mai guba ko acid, alkaline ko tsaka tsaki.

Abubuwan da ke haɗa abubuwan abinci suna ƙayyade yadda ya kamata ku haɗa waɗannan rukunin a cikin abinci.

Misali Dokokin Hada Abinci

Dokokin hada abinci suna iya bambanta da yawa dangane da asalin, amma mafi yawan ƙa'idodin ƙa'idodi sun haɗa da masu zuwa:

• Kawai cin 'ya'yan itace a cikin komai a ciki, musamman kankana.
• Kar a hada sitaci da sunadarai.
• Kar a hada sitaci da abincin mai guba.
• Kada ku haɗa nau'ikan furotin daban.
• Kawai cinye kayayyakin kiwo a cikin komai a ciki, musamman madara.

Sauran dokokin sun hada da cewa kar a hada protein da mai, suga kawai za'a ci shi, sannan a ci 'ya'yan itatuwa da kayan marmari daban.

Imani Guda Biyu Bayan Hada Abinci

Dokokin hada abinci galibi sun dogara ne da imani biyu.

Na farko shi ne, saboda abinci daban-daban ana narkar da su a hanyoyi daban-daban, hada abinci mai saurin narkewa tare da abinci mai saurin narkewa yana haifar da "cunkoson ababen hawa" a cikin hanyar narkar da abinci, wanda ke haifar da mummunan narkewar abinci da lafiya.

Imani na biyu shi ne cewa abinci daban-daban na buƙatar enzymes daban-daban a karye su kuma waɗannan enzymes suna aiki a matakan pH daban - matakan acidity - a cikin hanjin ku.

Ma'anar ita ce, idan abinci biyu suna buƙatar matakan pH daban, jiki ba zai iya narkewa da kyau ba a lokaci guda.

Masu goyon bayan abinci masu haɗaka abinci sunyi imanin cewa waɗannan ƙa'idodin suna da mahimmanci ga lafiyar lafiya da narkewa.

Hakanan an yi imanin cewa haɗakar abinci mara kyau yana haifar da mummunan sakamako ga lafiyar jiki kamar su narkewar narkewar abinci, samar da gubobi da cuta.

Haɗin abinci yana nufin hanyar cin abinci wacce ba a cin wasu nau'in abinci tare. Masu goyon bayan abinci masu haɗaka abinci sunyi imanin haɗuwa mara kyau suna haifar da cuta da ƙoshin abinci.

Me Shaidar Take Cewa?

Ya zuwa yanzu, binciken guda ɗaya ne kawai ya bincika ƙa'idodin haɗin abinci. Ya gwada ko abincin da ya dogara da haɗin abinci yana da tasiri akan raunin nauyi.

Mahalarta sun kasu kashi biyu kuma an basu ko dai daidaitaccen abinci ko tsarin abinci bisa ka'idojin hada abinci.

A dukkanin abincin biyu, kawai an basu izinin cin adadin 1,100 a kowace rana.

Bayan makonni shida, mahalarta ƙungiyoyin biyu sun rasa matsakaita kimanin 13-18 lbs (6-8 kilogiram), amma abincin haɗin abinci bai ba da fa'ida akan daidaitaccen abincin ba ().

A zahiri, babu wata hujja da zata goyi bayan akasarin ƙa'idodin kimiya na haɗin abinci.

Yawancin abinci masu haɗaka abinci na asali an haɓaka su fiye da shekaru 100 da suka wuce, lokacin da ba a san da yawa game da abinci da narkewar ɗan adam.

Amma abin da aka sani yanzu game da ilimin kimiyar biochemistry da kimiyyar abinci mai gina jiki kai tsaye ya saba wa mafi yawan ƙa'idodin haɗin abinci.

Anan ga cikakken ilimin kimiyya a bayan da'awar.

Akan Guje wa Cakudadden Abinci

Kalmar "abinci mai gauraya" tana nufin abinci wanda ya ƙunshi haɗin mai, carbi da furotin.

Dokokin hada abinci sun dogara ne da ra'ayin cewa jiki ba shi da kayan aiki don narkar da abinci mai gauraya.

Koyaya, wannan ba haka bane. Jikin mutum ya samo asali ne kan tsarin abinci gabaɗaya, wanda kusan koyaushe yana ƙunshe da wasu haɗe-haɗe na carbs, furotin da mai.

Misali, kayan lambu da hatsi galibi ana daukar su a matsayin abinci masu dauke da carbi. Amma dukansu suna dauke da gram da yawa na furotin a kowane aiki. Kuma nama ana daukar shi a matsayin abincin sunadarai, amma har nama mai laushi yana dauke da wani mai.

Sabili da haka - saboda yawancin abinci suna ƙunshe da haɗarin kitsen mai, mai da furotin - mashin ɗinku a shirye yake don narkar da abinci mai gauraya.

Lokacin da abinci ya shiga cikinka, ana fitar da acid na ciki. Hakanan enzymes pepsin da lipase ana sake su, wanda ke taimakawa fara furotin da narkewar mai.

Bayanai sun nuna cewa ana fitar da pepsin da lipase koda kuwa babu sunadari ko kitse a cikin abincinku (,).

Gaba, abinci yana motsawa cikin ƙaramar hanji. A can, ruwan ciki na ciki daga ciki ya lalace kuma hanji ya cika da enzymes waɗanda ke aiki don lalata furotin, ƙwayoyi da carbi (,,).

Sabili da haka, babu buƙatar damuwa cewa jikinku dole ne ya zaɓi tsakanin narkewar furotin da mai ko sitaci da sunadarai.

A zahiri, an shirya shi musamman don irin wannan aikin na yawan.

Akan Abincin Sauya pH na Hanyar narkewar abinci

Wata mahangar bayan hada abinci shine cewa cin abinci mara kyau tare zai iya hana narkewa ta hanyar kirkirar pH mara kyau don wasu enzymes suyi aiki.

Na farko, mai saurin warkewa akan pH. Yana da sikelin da yake auna yadda acidic ko alkaline mafita yake. Girman ya fito ne daga 0-14, inda 0 ya fi yawan acidic, 7 ba tsaka tsaki ba kuma 14 shine mafi yawan alkaline.

Gaskiya ne cewa enzymes suna buƙatar takamaiman kewayon pH don yin aiki daidai kuma ba duk enzymes a cikin narkewar narkewa suke buƙatar pH ɗaya ba.

Koyaya, cin abinci wanda yafi alkaline ko acidic yawa baya canza pH na hanyar narkewar abinci. Jikinka yana da hanyoyi da yawa na kiyaye pH na kowane ɓangaren ɓangaren narkewarka a madaidaicin zangon.

Misali, yawanci ciki yawan acid ne sosai tare da low pH na 1-2-2.5, amma lokacin da kake cin abinci, da farko zai iya tashi har zuwa 5. Duk da haka, ana saurin sakin acid na ciki har sai an sake dawo da pH a sake ().

Yana da mahimmanci a kula da wannan ƙananan pH saboda yana taimakawa fara narkewar sunadarai kuma yana kunna enzymes da aka samar a cikin ciki. Hakanan yana taimakawa kashe duk wata kwayar cuta a cikin abincinku.

A zahiri, pH da ke cikin cikin ku yana da ƙamshi sosai wanda kawai dalilin da ba a lalata rufin ciki ba saboda an kiyaye shi da wani laka na laka.

Intananan hanji, a gefe guda, ba ta da kayan aiki don ɗaukar irin wannan pH mai guba.

Smallarjin hanjin ka yana kara sinadarin bicarbonate da zaran kayan ciki sun shiga ciki. Bicarbonate shine tsarin ajiyar halittar jikinku. Yana da alkaline sosai, saboda haka yana sanya ruwan ciki ciki, yana kiyaye pH tsakanin 5.5 da 7.8 (,).

Wannan shine pH wanda enzymes a cikin ƙananan hanji suke aiki mafi kyau.

Ta wannan hanyar, nau'ikan acidity daban-daban a cikin hanyar narkewar abincinku suna sarrafawa ta hanyar firikwensin jiki.

Idan kuna cin abinci mai yawan acidic ko alkaline, jikinku zai sauƙaƙa da yawa ko lessasa ruwan narkewa don cin nasarar matakin pH.

Akan Tasa Abincin Cikin Cikin

Aƙarshe, ɗayan sanannen sakamakon da ake ikirarin haɗakar abinci mara kyau shine ƙwarin abinci ko ɓarkewa a cikin ciki.

Zai yiwu, idan aka haɗu da abinci mai saurin narkewa tare da abinci mai saurin narkewa, abinci mai saurin narkewa yakan zauna cikin ciki har ya fara yin kuzari.

Wannan kawai ba ya faruwa.

Haɗuwa da ruɓuwa suna faruwa lokacin da ƙananan ƙwayoyin cuta suka fara narkar da abincinku. Amma, kamar yadda aka ambata a baya, cikin ciki yana kula da irin wannan pH ɗin acid ɗin cewa abincinku yana da ƙwayar gaske kuma kusan babu ƙwayoyin cuta da zasu iya rayuwa ().

Koyaya, akwai wuri ɗaya a cikin hanyar narkewar ku inda ƙwayoyin cuta ke bunƙasa da kumburi yayi faruwa. Wannan yana cikin babban hanjinku, wanda aka fi sani da ciwon hanji, inda dubunnan ƙwayoyin cuta masu amfani ke rayuwa ().

Kwayoyin cuta da ke cikin babban hanjinka suna huda duk wani carbs da ba a lalata shi ba, kamar su zare, wadanda ba su karye ba a cikin karamar hanjinka. Sukan saki gas da acid mai gajeren sarkar azaman kayan sharar gida ().

A wannan yanayin, ferment gaskiya abu ne mai kyau. Abubuwan mai da ƙwayoyin cuta da ƙwayoyin cuta ke fitarwa suna da alaƙa da fa'idodin kiwon lafiya kamar rage kumburi, inganta kula da sukarin jini da ƙananan haɗarin cutar kansa ta hanji (,).

Wannan kuma yana nufin cewa gas ɗin da kuka samu bayan cin abinci ba lallai bane ya zama mummunan abu. Zai iya zama alama ce kawai cewa an wadatar da ƙwayoyin cuta masu ƙoshin lafiya.

Babu wata hujja da cewa al'adar hada abinci tana ba da fa'ida. A zahiri, kimiyyar zamani kai tsaye ta sabawa da yawa daga ƙa'idodinta.

Misalan Tabbatar da Hujjojin Hada Abinci

Ka'idodin hada abinci ba sa samun tallafi daga kimiyya, amma wannan ba yana nufin cewa hanyar da kuke haɗa abinci koyaushe ba ta da mahimmanci.

Misali, akwai hade-haden abinci da yawa da suka danganci shaida wadanda zasu iya inganta ko rage narkewar abinci da shan wasu abinci.

Ga wasu ‘yan misalai.

'Ya'yan Citrus da Iron

Ironarfe yana da nau'i biyu a cikin abinci: baƙin ƙarfe, wanda yake fitowa daga nama, da baƙin ƙarfe mara ƙanshi, wanda yake zuwa daga tushen tsire-tsire.

Ironarfin Heme yana da nutsuwa sosai, amma shaƙar ƙarfe mara ƙwanƙwasa yana da ƙasa ƙwarai - tsakanin 1-10%. Abin takaici, akwai abubuwa da yawa da zaku iya yi don ƙara shayar da wannan nau'in ƙarfe ().

Vitaminara bitamin C ɗayan abubuwa ne masu tasiri da za ku iya yi.

Yana aiki ta hanyoyi biyu. Na farko, yana sanya baƙin ƙarfe mara ƙarfe da sauƙin fahimta. Na biyu, yana rage karfin sinadarin phytic don toshe sinadarin ƙarfe ().

Wannan yana nufin cewa hada abinci mai wadataccen bitamin C (kamar 'ya'yan itacen citrus ko barkono mai ƙararrawa) tare da tushen ƙarfe (kamar alayyafo, wake ko hatsi masu ƙarfi) kyakkyawan zaɓi ne.

Abin takaici, binciken bai nuna cewa wannan haɗin yana ƙaruwa da ƙarfe sosai a jiki ba. Koyaya, wannan na iya zama saboda karatun har zuwa yau yayi ƙanƙani ().

Karas da Fat

Wasu sinadarai masu gina jiki, kamar su bitamin mai narkewa da carotenoids, suna buƙatar mai domin jiki ya sha su.

Carotenoids sune mahaɗan da aka samo a cikin ja, lemu da kuma kayan lambu masu duhu masu duhu. Zaka iya samunsu daga kayan lambu kamar su karas, tumatir, barkono mai ƙararrawa, alayyafo da broccoli.

An haɗa su da fa'idodi kamar raguwar haɗarin wasu cututtukan daji, cututtukan zuciya da matsalolin gani ().

Koyaya, bincike ya nuna cewa idan kuka cinye waɗannan kayan lambu ba tare da kitse ba - cin sandar karas ko salatin tare da suturar da babu mai kiba, alal misali - kuna iya rasa fa'idodin.

Studyaya daga cikin binciken yayi nazari akan shayar da carotenoids tare da mara mai, rage kitse da kuma kayan mai mai cikakken kiba. Ya gano cewa dole ne a sha salati tare da suturar da ke dauke da kitse domin a sha ga duk wani carotenoids.

Abinda kuka fi dacewa don kaucewa rasa waɗannan mahimman abubuwan gina jiki shine cinye mafi ƙarancin gram 5-6 na mai tare da kayan lambu mai dauke da karotenoid (,).

Gwada ƙara ɗan cuku ko man zaitun a cikin salatinku, ko ɗora murfin broccoli tare da ɗan man shanu.

Kayan alayyafo da kayan abinci

Abinci kamar alayyafo, cakulan da shayi suna ɗauke da sinadarin oxalate, mai ƙoshin lafiya wanda zai iya ɗaure shi da alli don samar da wani fili wanda ba zai narke ba (,).

Wannan na iya zama mai kyau ko mara kyau a gare ku, gwargwadon yanayin.

Ga mutanen da suka kamu da wasu nau'ikan duwatsun koda, shan cibiyoyin calcium kamar kayayyakin kiwo tare da abinci mai dauke da sinadarin oxalate na iya rage barazanar kamuwa da duwatsun koda (,).

A gefe guda kuma, hada sinadarin oxalates da sinadarin calcium na rage shawar sinadarin. Ga mafi yawan mutane, wannan ba matsala ba ne a cikin yanayin daidaitaccen abinci.

Amma ga mutanen da ba sa cin kalsiya mai yawa a farko ko waɗanda suke cin abinci mai yawan gaske a cikin sinadarin oxalates, wannan hulɗar na iya haifar da matsala.

Idan kun damu game da samun isasshen alli daga abincinku, ku guji haɗa kayayyakin kiwo da sauran abinci mai wadataccen alli tare da abincin da ke cike da sinadarin oxalates.

Abincin da ke cike da sinadarin oxalates sun hada da alayyaho, goro, cakulan, shayi, gwoza, rhubarb da strawberries, da sauransu ().

Ka'idodin yawancin abincin da ke haɗa abinci ba su da tushen hujja. Koyaya, akwai 'yan haɗakar abinci waɗanda aka nuna a kimiyance don shafar narkewar abinci da sha da abubuwan gina jiki.

Dauki Sakon Gida

Ka'idodin hada abinci ba ya dogara da kimiyya. Da'awar cewa haɗakar abinci mara kyau shine ke haifar da cuta da gubobi a cikin jiki bashi da tushe.

Idan kun ji cewa dokokin haɗin abinci suna aiki a gare ku, to lallai ya kamata ku ci gaba da shi. Idan abincinku bai karye ba, to babu buƙatar gyara shi.

Koyaya, haɗin abinci mai haɗawa yana iya zama mai mamayewa da rashin kulawa ga mutane da yawa saboda ƙa'idodin rikitarwa da yawa da suka ƙunsa.

Ari da, babu tabbacin cewa suna ba da fa'idodi na musamman.