Cikakken Jagora ga Abincin Abincin mai Amfani

Wadatacce

• Menene Abincin Abincin Lowasa-?asa?
• Fa'idodin Kiwan lafiya na Abincin Abincin-Amfani
• Illolin Hanyoyi masu Tasiri
• Abincin da Zai Ci
• Lafiyayyen Abincin-Amintaccen Abincin Hadawa
• Abincin da Zai Guji
• Abincin-Babban Abincin don itayyade ko Guji
• 3-Samfurin Sample Menu
• Rana 1
• Rana ta 2
• Rana ta 3
• Shin Ya Kamata Ka Gwada Abincin da ke -ara Amfani?

Abincin mai ƙarancin furotin galibi ana bada shawara don taimakawa magance wasu yanayin kiwon lafiya.

Rashin aikin hanta, cututtukan koda ko rikicewar rikicewa tare da haɓakar haɓakar furotin wasu yanayi ne na yau da kullun waɗanda ke buƙatar cin abinci mai ƙarancin furotin.

A cikin 'yan shekarun nan, wasu bincike sun gano cewa abinci mai ƙarancin furotin na iya ƙara tsawon rai da kuma ba da kariya daga cutar mai tsanani.

Wannan labarin yana duban fa'ida da rashin cin abinci mai ƙarancin furotin da kuma ko yakamata ku fara rage cin abincin ku na furotin.

Menene Abincin Abincin Lowasa-?asa?

Abincin mai ƙarancin furotin yana buƙatar takura adadin furotin ɗin da kuke cinyewa, galibi don ya zama kashi 4-8% na adadin kuzari na yau da kullun.

Wannan yana fassara zuwa wani wuri tsakanin 20-50 grams na furotin kowace rana, gwargwadon yawan adadin kuzari da kuke cinyewa.

Don kwatantawa, ana ba da shawarar matsakaita mutum ya sami aƙalla 10-15% na adadin kuzari na yau da kullun daga furotin. Wannan adadin na iya ƙaruwa ga 'yan wasa, tsofaffi da waɗanda ke da wasu matsalolin lafiya ().

Protein yana da mahimmanci ga lafiya, amma rage cin abinci mai gina jiki na iya zama warkewa ga mutanen da ke da takamaiman yanayi.

Musamman, abinci mai ƙarancin furotin na iya amfani da waɗanda ke da raunin koda ko aikin hanta.

Hakanan suna iya zama dole ga waɗanda ke da cuta waɗanda ke shafar ƙarancin furotin, kamar su homocystinuria da phenylketonuria.

Koyaya, ci abinci mai ƙarancin furotin yana buƙatar shiri mai kyau don hana al'amuran kiwon lafiya da ƙarancin abinci mai gina jiki.

Bugu da ƙari, akwai wasu haɗari da kuma yuwuwar cutarwa da ya kamata ku yi la'akari da su kafin ku fara cin abinci mara ƙarancin furotin.

Takaitawa Abincin mai ƙarancin furotin gabaɗaya yana rage yawan cin furotin don yin kusan kashi 4-8% na adadin kuzari na yau da kullun. Zai iya zama da amfani ga waɗanda ke da wasu yanayin kiwon lafiya, amma akwai kuma wasu haɗarin da za a yi la’akari da su.

Fa'idodin Kiwan lafiya na Abincin Abincin-Amfani

Fa'idodin abinci mai ƙarancin furotin galibi ana amfani da shi ne ga mutanen da ke da takamaiman yanayin kiwon lafiya ko cututtuka, maimakon waɗanda ke da lafiya ƙwarai.

Yawancin furotin yawanci hanta ne ke lalata shi, yana samar da kayan sharar gida da ake kira urea, wanda kodan ke fitarwa ().

Rage cin abinci mai gina jiki na iya saukaka aikin hanta da koda, wanda zai iya zama da amfani ga mutanen da ke da cutar hanta ko kuma rashin aikin koda.

Wannan yana taimakawa inganta haɓakar furotin kuma yana hana haɓakar urea a cikin jini.

Samun yawan urea a cikin jini yana haifar da alamomin kamar gajiya, rashin ci, rage nauyi da canje-canje a cikin halin tunani ().

Hakanan yana iya kasancewa haɗuwa da haɗarin haɗarin ciwon sukari na nau'in 2 da mutuwa a cikin waɗanda ke tare da ciwon zuciya (,,).

Rage yawan cin abinci mai gina jiki shima ya zama dole ga wadanda ke da matsalar kwayar halitta wadanda suke shafar metabolism, kamar su homocystinuria da phenylketonuria.

Wadannan rikice-rikicen suna lalata lalacewar takamaiman amino acid, don haka rage cin abinci mai gina jiki na iya taimakawa rage girman alamun (,).

Wasu bincike kuma sun gano cewa abinci mai ƙarancin furotin na iya haɗuwa da fa'idodin kiwon lafiya da yawa ga yawan jama'a.

Dangane da wani bita, hana cin abinci mai gina jiki a cikin manya masu shekaru yana da alaƙa da ƙaruwar rai da rage haɗarin yanayi na yau da kullun kamar cutar kansa, cututtukan zuciya da ciwon sukari ().

Koyaya, ana buƙatar ƙarin karatu don kimanta fa'idodi na dogon lokaci na ƙuntata furotin a cikin manya masu lafiya.

Takaitawa Rage cin abinci mai gina jiki na iya zama mai amfani ga wadanda suke da yanayi kamar cutar hanta da koda, phenylketonuria da homocystinuria. Reviewaya daga cikin bita ya kuma bayar da rahoton cewa yana iya ƙara tsawon rai da kuma rage haɗarin cutar rashin ƙarfi.

Illolin Hanyoyi masu Tasiri

Protein muhimmin abinci ne mai mahimmanci ga ci gaba da haɓaka.

Jikinku yana amfani da shi don kafa tushen tsokoki, fata da ƙashi, samar da mahimman enzymes da homonu, da ginawa da gyara kyallen takarda ().

Karatun ya nuna cewa rashi gina jiki na iya haifar da illa ga lafiya, gami da rashin karfin garkuwar jiki, asarar tsoka da raguwar ci gaban yara (,,).

Sauran alamun alamun rashin isasshen sunadarai sun hada da kumburi, karancin jini, cutar hanta mai kiba, zubewar gashi da raguwar kashi (,,).

Bayan yiwuwar haɗarin lafiyar da ke tattare da shi, rage cin abincin ku na furotin na iya zama ƙalubale.

Ba wai kawai bin ƙarancin abinci mai ƙarancin furotin yana ɗaukar ɗan kerawa ba, har ila yau yana buƙatar kyakkyawan shiri don tabbatar da kun sadu da sauran bukatun ku na gina jiki.

Wannan saboda yawancin abinci mai gina jiki suna samar da adadin adadin kuzari da mahimman ƙwayoyin cuta.

Misali, naman sa yana da wadataccen bitamin na B, iron da zinc, yayin da wake shine kyakkyawan tushen magnesium, phosphorus da potassium (16, 17).

Lokacin bin tsarin abinci mai ƙarancin furotin, yana da mahimmanci a tabbatar cewa kana samun waɗannan abubuwan gina jiki daga wasu hanyoyin don hana ƙarancin abinci mai gina jiki.

Koyaya, saboda haɗarin da ke tattare da shi da haɗarin lafiyarsa, abincin mai ƙarancin furotin bashi da kyau sai dai idan kuna da mawuyacin halin lafiya kuma kuna ƙarƙashin kulawar likita kai tsaye.

Takaitawa Rashin ƙarancin furotin na iya haifar da illa ga aikin rigakafi, asarar tsoka da rage ci gaba. Hakanan yana iya zama ƙalubale don rage cin furotin kuma yana buƙatar shiri mai kyau don biyan buƙatun ku na gina jiki.

Abincin da Zai Ci

A yawancin abinci, abinci yakan zama kusa da abinci mai gina jiki kamar nama ko sunadaran gina jiki.

Koyaya, akan cin abincin furotin mara nauyi, yakamata abincinku ya mai da hankali akan abubuwan ƙarancin furotin na abinci, kamar hatsi, kayan lambu ko 'ya'yan itatuwa.

Hakanan zaka iya haɗawa da nama da sunadaran gina jiki a cikin abincinka, amma yakamata kayi amfani dasu azaman gefen abinci kuma cinye su kawai da ƙananan.

Hakanan kuna iya buƙatar cin abincin ku na ƙoshin lafiya, wanda zai iya samar da ƙarin adadin kuzari don taimaka muku biyan bukatun ku na yau da kullun.

Lafiyayyen Abincin-Amintaccen Abincin Hadawa

• 'Ya'yan itãcen marmari Tuffa, ayaba, pears, peaches, berries, grapefruit, da sauransu.
• Kayan lambu: Tumatir, bishiyar asparagus, barkono, broccoli, ganyen ganye, da sauransu.
• Hatsi: Shinkafa, hatsi, burodi, taliya, sha'ir, da sauransu.
• Lafiya mai kyau: Ya hada da avocados, man zaitun da man kwakwa

Takaitawa A kan abinci mai ƙarancin furotin, ya kamata ku cinye yalwa da 'ya'yan itace, kayan lambu, hatsi da ƙoshin lafiya da ƙananan abinci mai furotin.

Abincin da Zai Guji

Har ila yau, furotin wani ɓangare ne mai mahimmanci na abincin, koda kuwa kuna kan abincin mai ƙarancin furotin. Don haka kar a guje shi gaba ɗaya.

Koyaya, idan kuna kan abincin mai ƙarancin furotin, ya kamata ku cinye abinci mai ƙarancin furotin kamar kayayyakin dabbobi da sunadarai masu tushen tsire-tsire a matsakaici.

Don yin wannan, ƙara cin abincinku mai ƙoshin lafiya, ƙananan furotin kamar 'ya'yan itace da kayan marmari. A lokaci guda, zaka iya buƙatar sake girman girman girman furotin naka.

Misali, yawan cin kaza gaba daya yakai kimanin awo 4 (gram 113).

Koyaya, akan cin abinci mara ƙarancin furotin, ƙila kuna buƙatar yanke wannan adadin a rabi kuma ku tsaya kan nauyin 2-ounce (gram 57) don kiyaye cin abincin ku na furotin cikin dubawa.

Abincin-Babban Abincin don itayyade ko Guji

• Nama kamar kaji, turkey, naman sa da naman alade
• Kifi da kifin kifi
• Qwai
• Lido, ciki har da wake, wake da kuma kayan lambu
• Kayan kiwo kamar madara, cuku da yogurt
• Kayan waken soya kamar tofu, tempeh da natto
• Kwayoyi kamar goro, almond da pistachios
• Tsaba kamar chia tsaba, flaxseeds da hemp tsaba

Takaitawa Idan kana cin abinci mai ƙarancin-furotin, rage cin abinci mai gina jiki kamar nama, kifi, ƙwai, legumes, kayan kiwo, waken soya, kwaya da iri. A lokaci guda, ƙara yawan cin abinci mai ƙarancin furotin kamar 'ya'yan itace da kayan marmari.

3-Samfurin Sample Menu

Ga jerin samfurin kwana uku don farawa.

Rana 1

• Karin kumallo: 1 dafaffen kwai tare da kirfa 2 kirfa.
• Abun ciye-ciye: 1 matsakaici apple tare da 1 tbsp (gram 16) man gyada.
• Abincin rana: Kofi 1 (gram 140) dafaffun spaghetti tare da Bolognese na kayan lambu da kofi 1/2 (gram 67) gasa bishiyar asparagus.
• Abun ciye-ciye: Kofi 1 (gram 76) strawberries tare da oza 1 (gram 28) cakulan cakulan.
• Abincin dare: Tortilla ta nade tare da ounce 1 (gram 28) tuna tuna da 1/2 avocado. Yi ado da tumatir, latas da albasa.
• Abun ciye-ciye: Kofi 1 (gram 148) daskararren shuɗi mai sanyi.

Rana ta 2

• Karin kumallo: 1 kofin (gram 28) hatsi tare da 1/2 kofin (119 ml) madara almond da babban lemu 1.
• Abun ciye-ciye: 1 matsakaiciyar ayaba.
• Abincin rana: Sandwich mai nauyin oce 1 (gram 28) naman daddawa da kofi 1/2 (gram 55) koren wake. Yi ado tare da latas, tumatir da mayonnaise.
• Abun ciye-ciye: 5 danye tare da oza 1 (gram 28) cuku.
• Abincin dare: 2 oza (gram 57) gasasshiyar kaza tare da kofi 1/2 (gram 90) dafaffun farar shinkafa da kofi 1/2 (gram 78) broccoli da aka dafa.
• Abun ciye-ciye: Kofi 1 (gram 245) yogurt na kwakwa tare da kofi 1/2 (gram 72) blackberries.

Rana ta 3

• Karin kumallo: Gurasa yanka 2 tare da ounce 1 (gram 28) cuku mai tsami da matsakaiciyar apple.
• Abun ciye-ciye: Kofi 1 (gram 151) inabin daskarewa.
• Abincin rana: Burger na farin kabeji da kuma ɗan ƙaramin ɗankalin turawa mai zaki wanda aka ɗora shi tare da babban cokali 1 (gram 14) man zaitun.
• Abun ciye-ciye: 1/2 kofin (gram 70) na karas na yara tare da cokali 2 (gram 30) guacamole.
• Abincin dare: Salatin Girkawa tare da kofuna 2 (gram 60) alayyafo da oza 1 (gram 28) cuku. Cuara cucumbers, tumatir, zaitun da albasa don ɗanɗana, sama da 1 tbsp (gram 14) man zaitun. Yi aiki tare da gurasar pita guda 1.
• Abun ciye-ciye: Kofuna 3 waɗanda aka ɗora popcorn a iska.

Shin Ya Kamata Ka Gwada Abincin da ke -ara Amfani?

Idan kuna rayuwa tare da yanayin da ke shafar hanta ko kodanku ko tsoma baki tare da maganin kuzarin gina jiki, abinci mai ƙarancin furotin na iya zama wajibi don taimakawa rage alamunku.

Koyaya, ga mutane masu ƙoshin lafiya, akwai iyakatattun hujjoji cewa suna da fa'idodin kiwon lafiya.

Hakanan, abinci mai ƙarancin furotin yana buƙatar shiri mai kyau don rage haɗarin lafiya da ƙarancin abinci mai gina jiki. Ya kamata ayi shi kawai a karkashin kulawar likita.

Yana da mahimmanci a tuntuɓi likita ko likitan abinci kafin fara cin abinci mai ƙarancin furotin. Ba wai kawai za su iya taimakawa wajen tantance ko zaɓi ne mai kyau a gare ku ba, har ma za su iya ba da jagora don tabbatar da cewa abincinku har yanzu yana da ƙoshin lafiya.