Binciken Gaskiya 'Canjin Masu Wasan': Shin Da'awarta Gaskiya ce?

Wadatacce

• Sake sake fim din
• Arfin fim
• Iyakancin fim
• Bincike nuna bambanci
• Duk ko babu kusanci
• Sallamar kalubalen abincin maras cin nama
• Menene binciken ya ce?
• Lafiyar zuciya
• Kumburi
• Haɗarin cutar kansa
• Abincin abinci na kakannin mutum
• Ayyukan jiki
• Shin abincin maras cin nama ya dace da kowa?
• Kayan abinci masu damuwa
• Yara da matasa
• Manya tsofaffi da waɗanda ke fama da cututtuka na kullum
• Abincin mai ingantaccen abinci
• Layin kasa

Idan kuna sha'awar abinci mai gina jiki, tabbas kuna kallo ko kuma aƙalla kun ji "The Changers Game," fim ɗin shirin fim akan Netflix game da fa'idodin abubuwan da ke cikin tsire-tsire ga 'yan wasa.

Kodayake sassan fim ɗin abin gaskatawa ne, an soki shi don tattara bayanan ƙira don dacewa da ajandarsa, yin cikakken bayani daga ƙarami ko raunin karatu, da kasancewa mai gefe ɗaya zuwa cin ganyayyaki.

Wannan bita ya zurfafa cikin ilimin kimiyya cewa "Masu Canza Wasan" kawai suna tsere kuma suna ba da hujja bisa hujja, haƙiƙa kallon da'awar da aka yi a fim ɗin.

Sake sake fim din

"Masu Canza Wasan" wani shiri ne na cin ganyayyaki wanda ya biyo bayan tafiyar da wasu fitattun 'yan wasa mara cin nama yayin da suke horo, shiryawa, da kuma gasa a cikin manyan al'amuran.

Fim ɗin yana ɗaukar tsattsauran ra'ayi game da cin nama da cin nama, har ma da da'awar cewa nama mai laushi kamar kaza da kifi ba su da kyau ga zuciyar ku kuma yana iya haifar da mummunan sakamakon kiwon lafiya.

Hakanan yana ba da fa'ida iri-iri, matakin matakin ƙasa game da wasu manyan wuraren bincike game da fa'idodi na cin ganyayyaki.

Fim ɗin ya ba da shawarar cewa abincin mara cin nama ya fi na duk wani abinci saboda suna inganta lafiyar zuciya, rage kumburi, ƙananan haɗarin cutar kansa, da haɓaka aikin jiki.

"Masu Canza Wasan," wani shirin fim da ke bin fitattun 'yan wasa maras cin nama, ya ba da cikakken bayani game da wasu fa'idodi da ake zargin cin abincin mai shuka.

Arfin fim

Kodayake ya sami babban zargi, fim din yana samun 'yan abubuwa daidai.

Kyakkyawan tsarin cin ganyayyaki zai iya samar da furotin kamar abincin da ya hada da kayan dabbobi, tare da dukkanin muhimman amino acid tara - tubalin gina jiki wanda dole ne a samu ta hanyar abinci.

Har yanzu, yawancin sunadaran shuka basu cika ba, ma'ana basu samar da dukkan muhimman amino acid a lokaci daya. Don haka, masu cin ganyayyaki ya kamata su ci nau'o'in ƙwayoyi iri iri, kwayoyi, iri, da hatsi gabaɗaya don wadatar waɗannan acid ɗin ().

Shirye-shiryen cin ganyayyaki yadda ya kamata na iya samar da wadatattun abubuwan gina jiki kamar bitamin B12 da baƙin ƙarfe, wanda wani lokaci zai zama da wuya a samu lokacin da ba ku ci kayayyakin dabbobi ba ().

Don saduwa da buƙatun ƙarfe, ya kamata masu cin ganyayyaki su ci yalwa da yawa ko kayan lambu masu ganye. Yisti na abinci da kari na iya samar da bitamin B12 (, 4).

Bugu da ƙari kuma, kayan cin ganyayyaki na iya karewa daga cututtukan zuciya da wasu cututtukan daji idan aka kwatanta da abincin da ya haɗa da kayayyakin dabbobi (, 6).

Wasu daga cikin maganganun a cikin "Masu Canza Wasan" sun zama gaskiya. Abubuwan cin ganyayyaki suna bayyana suna da lafiyar zuciya da fa'idodi masu alaƙa idan aka kwatanta da kayan abinci na komai, kuma himma mai mahimmanci na iya tabbatar da cewa kana samun isasshen furotin da muhimman abubuwan gina jiki.

Iyakancin fim

Duk da wasu daidaito, "Masu Canza Wasan" suna da mahimmancin iyakancewa waɗanda ke yin tambaya game da amincin ta.

Bincike nuna bambanci

'Yan mintoci kaɗan a ciki, ya bayyana sarai cewa "Masu Canza Wasan" suna tura veganism.

Kodayake fim din ya ambaci bincike mai yawa, amma kwata-kwata ya yi biris da nazari kan amfanin kayayyakin dabbobi.

Hakanan ya cika mahimmancin ƙanana, karatun nazari.

Karatuttukan biyu da ake zargi da aka gudanar a lokacin fim din kanta - auna girgije na kwararrun 'yan wasan kwallon kafa da tsayuwar dare na' yan wasan kwallon kafa na kwaleji bayan sun ci nama - ba na yau da kullun ba ne kuma ba na kimiyya ba.

Abin da ya fi haka, fim din yana zargin Cungiyar Beewararrun Beewararrun ofwararrun ofwararrun attwararrun ofwararrun ofwararrun biwararrun biwararru, bincike game da nama, kodayake ƙungiyoyi masu tsire-tsire kamar Soy Nutrition Institute suma sun shiga cikin bincike tare da yiwuwar rikice-rikice na sha'awa ().

Duk ko babu kusanci

Fim ɗin ya ɗauki tsattsauran ra'ayi a kan tsarin cin abincin mutane, yana ba da shawara kan tsauraran matakan cin ganyayyaki ba tare da kayan dabbobi ba.

"Masu Canza Wasan" ba wai kawai suna lalata jan nama da nama ne kawai ba amma har ila yau suna da'awar cewa sunadaran dabba kamar kaza, kifi, da kwai suna daidai da lafiyar ku.

Duk da yake cin ganyayyaki na iya zama lafiya da fa'ida, babban adadin shaidu suna tallafawa fa'idodin kiwon lafiyar kayan cin ganyayyaki, waɗanda ba sa ƙuntata duk kayayyakin dabba, kazalika da abubuwan ci gaba na komai (,).

Sallamar kalubalen abincin maras cin nama

A ƙarshe, mai da hankali kan fim ɗin kan fitattun 'yan wasa ya gabatar da wasu batutuwa.

Duk cikin “Canjin Wasanni,” ana sanya kayan cin ganyayyaki don su zama masu sauƙi da sauƙi.

Koyaya, 'yan wasan da aka bayyana a cikin fim ɗin suna da damar samun babban tallafi na kuɗi, tare da ƙungiyar masu horarwa, likitocin abinci, likitoci, da masu dafa abinci na sirri don tabbatar da cewa an inganta abubuwan abincinsu daidai.

Yawancin masu cin ganyayyaki ba tare da samun damar waɗannan albarkatun suna gwagwarmaya don samun isasshen furotin, bitamin B12, da sauran abubuwan gina jiki ().

Bugu da ƙari, bin abincin maras cin nama na iya iyakance zaɓuɓɓukanku lokacin cin abinci a waje. Saboda haka, kuna iya buƙatar ɗaukar lokaci don shirya abincinku ko dafa abinci da yawa a gida.

"Masu Canza Wasan" suna da rashi sanannu da yawa, gami da ƙin nuna wariyar pro-vegan da dogaro da ƙananan karatu marasa ilimi.

Menene binciken ya ce?

"Masu Canza Wasan" suna da'awar yawa da nassoshi da yawa da yawa. Koyaya, baya gabatar da ɓangarorin biyu na tushen tsire-tsire game da muhawara mai fa'ida. Ga abin da binciken ya ce.

Lafiyar zuciya

“Masu Canjin Wasanni” akai-akai suna tattauna fa'idodi masu amfani na cin ganyayyaki akan matakan cholesterol da lafiyar zuciya.

Tabbas, an danganta abincin vegan da ƙananan matakan yawan cholesterol ().

Koyaya, yayin cin abinci mai cin ganyayyaki yana haɗuwa da ƙananan jimla da LDL (mara kyau) cholesterol, an kuma haɗa shi da ƙananan HDL (mai kyau) cholesterol - kuma ba ya bayyana yana shafar matakan triglyceride ().

Madadin haka, ƙaramin abincin da ke ba da izinin wasu abincin dabbobi na iya ƙara matakan HDL (mai kyau) na cholesterol, wanda zai iya rage haɗarin kamuwa da cututtukan zuciya ().

Kari akan haka, fim din ya gaza ambaton cewa yawan shan sukari na iya kara barazanar cututtukan zuciya fiye da abincin dabbobi. Abubuwan cin ganyayyaki, da musamman kayan abinci masu cin ganyayyaki, na iya ƙunsar babban adadin ƙarin sukari ().

Kumburi

"Masu Canjin Wasanni" sun kuma tabbatar da cewa abincin da ake ginawa a tsire-tsire yana da ƙin kumburi, musamman idan aka kwatanta shi da abubuwan da ke cin abinci - zai kai ga yin jayayya cewa naman da mutane ke ɗauka lafiya, kamar kaza da kifi, suna da kumburi.

Wannan da'awar karya ce kawai. Yawancin abinci - na dabba da na tsirrai - na iya taimakawa ga kumburi, kamar ƙarin sukari, abinci mai sarrafawa sosai, da mai iri kamar kayan lambu da waken soya (,).

Hakanan, yawancin dabbobi da tsire-tsire ana ɗaukarsu a matsayin mai ƙyama, kamar su man zaitun, 'ya'yan itatuwa da kayan marmari da yawa, wasu ganye da kayan ƙamshi, da abinci mai wadataccen mai na omega-3 - gami da kifi mai ƙanshi kamar kifin kifi ().

Idan aka kwatanta da mai ƙarancin abinci mai ƙoshin mai, tsarin cin ganyayyaki yana inganta alamomin mai kumburi. Koyaya, yawancin abincin dabbobi, irin su abincin paleo, suma suna haɗuwa da rage ƙonewa (, 16).

Tsarin tsirrai da na cin abinci iri ɗaya duka na iya zama mai kumburi ko anti-kumburi dangane da abincin da suka ƙunsa, da kuma wasu dalilai kamar cikakken abun cikin kalori.

Haɗarin cutar kansa

Karatun ɗan adam na dogon lokaci yana nuna cewa cin ganyayyaki na iya rage haɗarin kowane irin ciwon daji da kashi 15%. Wannan yana cikin layi tare da da'awar da aka yi a cikin "Masu Canza Wasan" ().

Koyaya, fim ɗin ba da gaskiya ya nuna cewa jan nama yana haifar da cutar kansa.

Bincike sau da yawa kan sanya jan nama a ciki tare da naman da aka sarrafa kamar naman alade, tsiran alade, da nama mai laushi - waɗanda ke da alaƙa da haɗarin wasu cututtukan kansa, irin su nono da kansar hanji (,).

Duk da haka, lokacin da karatu ke bincika jan nama shi kaɗai, haɗuwa da waɗannan cututtukan kansa ya ɓace (,).

Duk da yake cin ganyayyaki na iya rage haɗarin wasu cututtukan kansa, ci gaban ciwon daji batu ne mai tarin yawa wanda ke buƙatar ƙarin karatu. Gabaɗaya, jan naman da ba a sarrafa ba ya bayyana yana ƙara haɗarin cutar kansa.

Abincin abinci na kakannin mutum

Fim din ya kuma bayyana cewa mutane ba su da hakora ko hanyoyin narkewar abinci da suka dace da cin nama, kuma duk mutane sun ci tarihi bisa tsarin abinci mai mahimmanci.

A zahiri, mutane sun daɗe suna farautar dabbobi kuma suna cin naman su ().

Bugu da ƙari, akwai bambancin yanki da yawa a cikin abinci mai kyau, na zamani da na tarihi.

Misali, mutanen Maasai na Tanzaniya da Kenya, wadanda suke farauta-mafarauta, suna cin abincin da kusan ya kebanta da dabbobi kuma mai yawan kitse ().

Akasin haka, al'adun gargajiyar Okinawa na Japan sune tushen tsire-tsire, masu ɗumi a sitaci daga ɗankali mai ɗanɗano, da ƙananan nama ().

Duk daya ne, dukkanin mutanen suna da matakan rashin lafiya na yau da kullun kamar cututtukan zuciya da kuma buga ciwon sukari na 2, yana nuna cewa mutane zasu iya bunƙasa akan nau'ikan tsarin abinci (,).

Bugu da ƙari, mutane na iya aiki a cikin kososis - yanayin rayuwa wanda jikinku ke ƙone kitse maimakon carbs - lokacin da ba a samun abinci mai yalwar carb. Wannan hujja tana nuna cewa jikin mutum baya fifita abincin cin ganyayyaki kawai ().

Ayyukan jiki

Aƙarshe, “Masu Canza Wasan Wasan” suna nuna fifikon abincin vegan don wasan motsa jiki, musamman ga 'yan wasa. Amma duk da haka, ya dogara ne ga shaidu daga 'yan wasan da aka nuna a fim ɗin maimakon gabatar da shaidu.

Wannan na iya zama saboda akwai ƙaramin shaida don tallafawa ra'ayin cewa abincin vegan ya fi ƙarfin aikin jiki.

Hakanan, babu wata hujja da ke nuna cewa kayan abinci na ƙoshin lafiya sun fi na tsirrai kayan lambu a wannan batun lokacin da adadin kuzari da na abinci mai gina jiki sun daidaita.

Muddin ka inganta hydration dinka, wutan lantarki, da kuma cin abinci mai gina jiki, kayan abinci mai gina jiki da masu cin abinci duk sun bayyana akan daidaito daidai lokacin da akeyin motsa jiki (,,).

Kodayake kayan cin ganyayyaki na iya rage haɗarinku na wasu nau'ikan cutar kansa, yawancin da'awar a cikin "Masu Canza Wasan" suna ɓatarwa ko kuma ba sa tsayawa ga binciken kimiyya.

Shin abincin maras cin nama ya dace da kowa?

Duk da cewa "Masu Canza Wasan" sun nuna goyon baya ga cin ganyayyaki, musamman ga 'yan wasa, amma hakan bai dace da kowa ba.

Kayan abinci masu damuwa

Yawancin abubuwan gina jiki suna da wahalar samun abinci mara cin nama, don haka ya kamata ku tsara abincinku yadda ya dace kuma ku ɗauki wasu abubuwan kari. Na gina jiki na damuwa sun hada da:

• Furotin Dole ne a shirya tsarin cin ganyayyaki sosai don hada dukkan muhimman amino acid, wadanda sune tubalin gina jiki ().
• Vitamin B12. Vitamin B12 ana samun sa da farko a cikin abincin dabbobi, don haka masu cin ganyayyaki na iya cin gajiyar ƙarin. Yisti na abinci mai gina jiki shine ƙoshin ganyayyaki wanda yawanci kyakkyawan tushe ne na wannan bitamin (,).
• Alli. Ganin cewa mutane da yawa suna samun alli ta hanyar kayan kiwo, yakamata yakamata cin abincin mara nama ya haɗa da yalwar tushen abinci mai ƙanshi, kamar su hatsi masu ƙarfi, kale, da tofu (, 27).
• Ironarfe. Wasu abinci na tsire-tsire kamar naman alade da ganye masu duhu suna da wadataccen ƙarfe, amma wannan baƙin ƙarfe ba shi da sauƙi a sha kamar ƙarfe daga tushen dabbobi. Sabili da haka, abincin maras cin nama yana fuskantar haɗarin ƙarancin ƙarfe (, 4).
• Tutiya. Kamar ƙarfe, zinc yana da sauƙin sha daga tushen dabba. Tushen tsire-tsire na zinc sun hada da kwayoyi, tsaba, da wake (, 28).
• Vitamin D. Wasu nazarin suna ba da shawarar cewa masu cin ganyayyaki sun fi fuskantar rashi bitamin D, kodayake kari da hasken rana na iya warware wannan batun (,).
• Vitamin K2. Wannan bitamin, wanda ke taimakawa jikinka amfani da bitamin D sosai, yana faruwa galibi a abincin dabbobi. Plementarin abu ne mai kyau ga vegans ().
• Omega-3 mai kitse. Wadannan ƙwayoyin cuta masu kare kumburi na iya inganta lafiyar zuciya da kwakwalwa. Kodayake ana samun su a manyan matakai a cikin kifi, tushen ganyayyaki sun haɗa da chia da flax seed (,).

Kyakkyawan tsari da tsari mai kyau na cin ganyayyaki zaɓi ne mai kyau ga manya masu ƙoshin lafiya. Koyaya, sauran jama'a na iya buƙatar yin taka tsantsan tare da abincin, musamman yara.

Yara da matasa

Yayin da suke girma, jarirai, yara, da matasa sun karu da buƙatu na abubuwan gina jiki da yawa waɗanda ke da wahalar samu akan abincin maras cin nama ().

Musamman, bai kamata a bai wa jarirai abinci mai cin ganyayyaki ba saboda bukatunsu na furotin, mai, da nau’ikan abubuwan gina jiki kamar ƙarfe da bitamin B12. Kodayake ana amfani da kayan waken soya, kayan cin abinci maras nama a Amurka, ƙananan dabbobin cin ganyayyaki ne.

Duk da yake manyan yara da matasa zasu iya bin abincin mara cin nama, dole ne a tsara shi a hankali don haɗa dukkan abubuwan gina jiki masu dacewa ().

Manya tsofaffi da waɗanda ke fama da cututtuka na kullum

Muddin yana da daidaito, abincin mara cin nama abin karɓa ne ga tsofaffi.

Wasu bincike suna nuna cewa jingina ga tsarin abinci na tsire-tsire na iya taimakawa hana karɓar riba mai alaƙa da shekaru idan aka kwatanta da abincin da ya haɗa da abincin dabbobi ().

Bugu da ƙari kuma, shaidu sun nuna cewa tushen tsirrai ko kayan lambu na iya zama warkewa ga wasu yanayi, kamar fibromyalgia. Proteinarancin furotin, abincin mai tushen tsire-tsire na iya zama da amfani ga mutanen da ke fama da cutar koda (,).

Idan kuna da wata damuwa game da bukatun abincinku don shekarunku ko yanayin lafiyar ku, tuntuɓi likitan ku ko likitan abinci.

Cincin ganyayyaki na iya buƙatar cikakken shiri don hana ƙarancin abinci mai gina jiki, musamman a yara. Musamman, ya kamata ka tabbata cewa kana samun isasshen furotin, ƙwayoyin omega-3, da bitamin B12, D, da K2, a tsakanin sauran abubuwan gina jiki.

Abincin mai ingantaccen abinci

Duk da ikirarin da masu fada a ji daga bangarorin biyu na shingen suka yi - daga manya-manyan 'yan vegana zuwa masu cin nama masu cin kishi - tsarin cin abinci da yawa na inganta cin abinci mai kyau.

Yawancin abinci mai kyau suna ba da isasshen furotin, ko daga dabba ko tushen tsiro. Hakanan suna dauke da lafiyayyen kitse daga nama ko tsirrai, kamar su avocado, kwakwa, da man zaitun.

Bugu da ƙari, suna mai da hankali gaba ɗaya, abinci na halitta kamar naman da ba a sarrafa ba, 'ya'yan itatuwa, kayan marmari, sitaci, da hatsi. Hakanan suna hana abinci da abin sha mai sarƙaƙƙiya, gami da soda, abinci mai sauri, da kuma tarkacen abinci ().

A ƙarshe, abinci mai ƙoshin lafiya ya ƙayyade ƙarin sugars, waɗanda ke da alaƙa da ƙiba, karuwar kiba da ake buƙata, da haɗarin kamuwa da ciwon sukari na 2 na daban, cututtukan zuciya, da ciwon daji (,,).

Abincin mai lafiya na iya zama tushen shuka ko kuma ya haɗa da abincin dabbobi. Yakamata su samar da isasshen furotin da lafiyayyen kitse yayin hana abinci abinci da kara sugars.

Layin kasa

"Masu Canza Wasan," wani shirin fim ne na cin ganyayyaki da ke nuna kokarin 'yan wasa da yawa, ya yi daidai ta wasu hanyoyi. Koyaya, ilimin kimiyya bai zama fari da fari ba kamar yadda fim ɗin ya bayyana, kuma wasu rikice-rikice a cikin fim ɗin ba gaskiya bane.

Duk da yake cin ganyayyaki na iya ba da fa'idodi da yawa na kiwon lafiya, fim ɗin yana da fifita waɗannan iƙirarin yayin watsi da bincike kan wasu hanyoyin cin abincin.

Abincin mai lafiya, ba tare da la'akari da ko sun haɗa da kayan dabba ba, ya kamata su jaddada cikakke, abinci mara sarrafawa tare da wadataccen furotin da ƙoshin lafiya yayin iyakance ƙarin sugars.

“Masu Canza Wasan Wasan” na iya zama mai da hankali, amma cin ganyayyaki ya yi nesa da kawai lafiyayyen abinci.