Menene Abincin Nordic kuma yakamata ku gwada shi?

Wadatacce

• Menene Abincin Nordic?
• Abincin da za ku ci kuma ku guji a kan Abincin Nordic
• Abubuwan cin abinci na Nordic
• Fursunoni na Abincin Nordic
• Abincin Nordic vs. Abincin Rum
• Layin Kasa
• Bita don

Wata shekara, wani abincin… ko makamancin haka. A cikin 'yan shekarun nan, wataƙila kun ga abincin F-Factor, abincin GOLO, da cin abincin da ke yawo-kawai don suna kaɗan. Kuma idan kun ci gaba da bin diddigin yanayin abinci na zamani, rashin daidaito kun ji labarin abincin Nordic, wato abincin Scandinavian. Dangane da abincin da ake samu a cikin (kun hango shi) ƙasashen Nordic, galibi ana kwatanta shirin cin abinci da mashahurin abincin Rum a cikin salo da fa'ida. Amma menene abincin Nordic ya ƙunsa - kuma yana da lafiya? Gaba, ƙarin koyo game da abincin Nordic, a cewar masu cin abinci masu rajista.

Menene Abincin Nordic?

Abincin na Nordic yana mai da hankali kan yanayi, na gida, na halitta, da wadataccen abinci mai ɗorewa waɗanda galibi ana cin su a yankin Nordic, in ji Valerie Agyeman, RD, wanda ya kafa Flourish Heights. Wannan ya haɗa da ƙasashe biyar: Denmark, Finland, Norway, Iceland, da Sweden.

Claus Meyer, mai dafa abinci kuma ɗan kasuwan abinci ne ya haɓaka abincin Nordic a cikin 2004, bisa ga labarin 2016 a cikin labarin. Jaridar Aesthetics & Al'adu. Ya samo asali ne daga ra'ayin tallata kayan abinci na Nordic (wanda Meyer ya rubuta "Sabon Abincin Nordic") a duk duniya - wanda, idan aka yi la’akari da hauhawar hauhawar abinci na Nordic, da alama yayi aiki. (Halin da ake ciki: Abincin Nordic ya ci matsayi na tara daga cikin 39 a ciki Labaran Amurka & Rahoton DuniyaJerin mafi kyawun abinci don 2021. A baya, kawai ta kai shi saman jerin mafi kyawun jerin abubuwan da ake shuka tsaba.) Salon cin abinci shima yana da niyyar magance hauhawar kiba a yankin Nordic yayin da yake jaddada abinci mai ɗorewa samarwa, bisa ga labarin Meyer da abokan aikinsa a ciki Jami'ar Jami'ar Cambridge. (Mai alaƙa: Wannan shine Yadda yakamata ku ci don Rage Tasirin Muhalli)

Amma me ya sa kwatsam shaharar? Akwai dalilai da dama masu yiwuwa, in ji mai cin abinci mai rijista Victoria Whittington, RD. Whittington yayi bayanin cewa "Koyaushe akwai sabon abinci. Wannan na iya sa mutane su yi tsalle a kan bandwagon duk lokacin da sabon abinci ya taso. Har ila yau, "al'umma tana mayar da hankalinta ga ayyuka masu dorewa a yawancin fagage na rayuwa, kuma abincin Nordic ya yi daidai da wannan darajar," in ji ta. Musamman, yanayin dorewa ya samo asali ne daga mai da hankali kan abincin gida, waɗanda galibi suna da muhalli saboda ba lallai ne su yi tafiya mai nisa don zuwa farantin ku ba. (A halin yanzu, yawancin sauran abincin fad suna nuna kawai menene abinci ya kamata a ci, ba ku sun zo daga.)

Abincin da za ku ci kuma ku guji a kan Abincin Nordic

ICYMI a sama, abincin Nordic ya haɗa da ɗorewar abinci mai ɗorewa, gabaɗayan abincin da aka saba ci a cikin, yup, ƙasashen Nordic. Kuma yayin da akwai wasu bambance -bambance a cikin yankin - alal misali, mutanen Iceland da Norway suna yawan cin kifi fiye da na sauran ƙasashen Nordic, a cewar nazarin kimiyya na shekarar 2019 - tsarin cin abinci gaba ɗaya iri ɗaya ne.

Don haka, menene a cikin menu na abinci na Nordic? Yana jaddada cikakken hatsi (misali sha'ir, hatsin rai, da hatsi), 'ya'yan itatuwa, kayan marmari, legumes (aka wake da peas), kifin mai (tunani: salmon da herring), madara mai kitse, da man canola, a cewar Agyeman. Abincin yana da wadata musamman a cikin kitse marasa kyau ("mai kyau"), irin su omega-3 da omega-6 fatty acids, waɗanda da farko suka fito daga kifin mai da man canola. (Mai alaƙa: Jagoran da ƙwararrun Ƙwararru suka yarda da shi don Kyakkyawar Kitse vs. Mummunan Fats)

A cikin nau'in 'ya'yan itace, berries suna sarauta mafi girma. Abincin yana ba da fifiko ga berries waɗanda ke cikin yankin Nordic, kamar su strawberries, lingonberries (aka cranberries dutsen), da bilberries (aka Turai blueberries), a cewar labarin 2019 a cikin mujallar Abubuwan gina jiki. A halin yanzu, a cikin nau'in veggie, gicciye da kayan lambu (misali kabeji, karas, dankali) suna da hankali, a cewar Harvard Health Publishing.

Abincin na Nordic kuma yana buƙatar matsakaicin adadin "ƙwai, cuku, yogurt, da naman farauta [kamar] zomo, pheasant, duck daji, namun daji, [da] bison," in ji Whittington. (ICYDK, naman farauta namun daji ne da tsuntsaye, waɗanda kan fi karkata fiye da dabbobin gona na gida kamar shanu ko aladu, a cewar Cibiyar Ilimin Gina Jiki da Abinci.) Abincin ya haɗa da ƙananan nama na jan nama (kamar naman sa ko naman alade) da abinci mai yawan kitse (misali man shanu), yana ƙara Whittington, yayin da ake sarrafa abinci, abubuwan sha masu zaki, ƙara sugars, da abinci mai gishiri sosai.

Abubuwan cin abinci na Nordic

A matsayin sabon abinci mai gaskiya, masu bincike har yanzu suna nazarin abincin Nordic. Kuma yayin da ba a bincika shi sosai kamar na abincin Bahar Rum ba, irin wannan tsarin cin abinci wanda ya fara samun kulawa a cikin shekarun 1950, binciken da aka yi kan abincin Nordic ya zuwa yanzu yana da alfanu.

Tare da abincin shuke-shuke a cikin ainihin abincin Nordic, wannan salon cin abinci na iya ba da fa'idodi iri ɗaya ga salon cin abinci na tushen shuka kamar cin ganyayyaki da cin ganyayyaki. Cin wasu shuke -shuke (da ƙarancin nama) yana da alaƙa da ƙananan haɗarin yanayi na yau da kullun, gami da cututtukan zuciya, bugun jini, nau'in ciwon sukari na 2, da ciwon daji, a cewar Ƙungiyar Zuciya ta Amurka. (Mai Alaƙa: Fa'idodin Abincin Abincin da Ya Kamata Kowa Ya Sani)

[samun hoto daga alex/jo da haɗin kai daga ecomm! ]

Amfanin lafiyar zuciya na abincin yana da mahimmanci musamman. Musamman, mayar da hankali ga abincin shuka - wanda aka haɗa tare da ƙananan sukari, gishiri, da kitsen mai - na iya rage haɗarin hawan jini ta hanyar rage yawan ruwa da kuma hana atherosclerosis, ci gaban plaque a cikin arteries, in ji Agyeman. (FYI, hawan jini babban haɗari ne ga cututtukan zuciya, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka.) A zahiri, an lura da wannan fa'idar a cikin nazarin kimiyya na 2016, wanda ya gano cewa abincin Nordic na iya taimakawa rage hawan jini. saboda mayar da hankali kan berries. ('Ya'yan itãcen marmari suna da wadataccen polyphenols, abubuwan haɗin tsire -tsire waɗanda zasu iya taimakawa rage hauhawar jini.) Binciken 2014 kuma ya gano cewa abincin Nordic ya inganta asarar nauyi a cikin mutane masu kiba, wanda hakan ya taimaka rage hawan jini.

Hakanan abincin Nordic na iya sarrafa babban cholesterol, wani haɗarin haɗarin cututtukan zuciya. "Babban adadin fiber na abinci a cikin wannan tsarin cin abinci (daga 'ya'yan itatuwa, kayan marmari, da hatsi) na iya ɗaure ƙwayoyin cholesterol kuma ya hana su sha, rage LDL (' bad 'cholesterol) da jimlar matakan cholesterol a cikin jini," Agyeman. Menene ƙari, abincin yana fifita kifin mai, wanda shine "babban tushen omega-3 fatty acid," in ji Agyeman. Omega-3s na iya taimakawa rage matakan cholesterol da triglycerides-nau'in kitsen cikin jini wanda, fiye da kima, zai iya katange bangon jijiyoyin ku kuma ƙara haɗarin cutar cututtukan zuciya.

Amma jira, akwai ƙarin: Abincin zai iya rage kumburin ƙananan sa ko kumburin na kullum. Wannan yana da mahimmanci saboda kumburi yana taka rawa wajen haɓaka cututtuka na yau da kullun, kamar nau'in ciwon sukari na 2 da cututtukan zuciya. Kamar yadda Whittington ya nuna, abincin Nordic yana jaddada abinci mai kumburi (tunani: 'ya'yan itatuwa da kayan marmari) kuma yana iyakance abincin da ke haifar da kumburi (kallon ku, abinci mai sarrafawa). Koyaya, nazarin kimiyya na 2019 ya lura cewa akwai ƙaramin bincike akan kaddarorin kumburi na RN rage cin abinci, don haka ana buƙatar ƙarin bincike don tabbatar da ingantaccen rigakafin kumburin. (Mai alaƙa: Jagorar ku ga Tsarin Abincin Abinci na Yaƙin Cutar)

Dangane da tasirin sa akan asarar nauyi ko kiyayewa? Kodayake an ƙirƙiri abincin Nordic don magance kiba, har yanzu ba a sami cikakken bincike kan hanyar haɗin gwiwa ba. Binciken da ke akwai, duk da haka, yana nuna fa'idodi masu yuwuwa. Misali, a cikin abubuwan da aka ambata a shekarar 2014 na mutanen da ke da kiba, waɗanda suka bi tsarin Nordic sun rasa nauyi fiye da waɗanda suka bi “matsakaicin abincin Danish,” wanda ke nuna ingantaccen hatsi, nama, abinci da aka sarrafa, da ƙananan kayan lambu. Nazarin 2018 ya sami sakamako iri ɗaya, lura da cewa mutanen da suka bi abincin Nordic tsawon shekaru bakwai sun sami ƙarancin nauyi fiye da waɗanda ba su yi ba. Bugu da ƙari, ana buƙatar ƙarin bincike don fahimtar tasirin abincin, idan akwai, akan asarar nauyi da kiyayewa.

TL; DR - Abincin Nordic na iya kare zuciyar ku ta hanyar sarrafa hawan jini da cholesterol. Hakanan yana iya tallafawa asarar nauyi, rage kumburi, da hana nau'in ciwon sukari na 2, amma ƙarin bincike ya zama dole.

Bayan fa'idodin lafiyar sa, abincin Nordic shima yana da tsari mara iyaka da daidaitacce. Wannan yana nufin "kuna iya sauƙaƙe sauƙaƙe sauran abubuwan da ake so na abinci kamar su gluten-free, kiwo, ko vegan," in ji Agyeman. Fassara: Ba lallai ne ku buƙaci kawar da kowane takamaiman ƙungiyoyin abinci ba ko yin biyayya da madaidaicin tsari yayin ƙoƙarin cin abinci na Nordic - duka abin da Whittington ya ɗauka yana da mahimmanci don ci gaba da "ci gaba" da cin abinci mai nasara. Sannu, sassauci! (Mai alaƙa: Me ya sa ya kamata ku daina cin abinci mai ƙuntatawa sau ɗaya kuma gaba ɗaya)

Fursunoni na Abincin Nordic

Duk da jerin abubuwan fa'idodin kiwon lafiya, tsarin abinci na Nordic (kamar duk nau'ikan abinci) ba tsarin cin abinci bane mai girman-daya-daidai. "Babban iyakancewar wannan abincin shine lokaci da farashi," in ji Agyeman. "Abincin na Nordic yana guje wa sarrafa abinci [saboda haka, kunshe-kunshe] abinci, don haka yawancin abinci da abubuwan ciye-ciye yakamata a yi su da farko a gida." Wannan yana buƙatar ƙarin lokaci da sadaukarwa don shirya abinci, wanda zai iya zama da wahala ga wasu mutane (saboda… rayuwa). Ƙari ga haka, wasu mutane ba za su iya iya samun damar shiga ko samun kayan abinci ba, abubuwan da aka samo daga cikin gida, waɗanda galibi sun fi tsada fiye da takwarorinsu na manyan kantuna. (Bayan haka, ana samar da na ƙarshe a cikin adadi mai yawa ta manyan gonaki, a ƙarshe yana ba da izinin alamar farashin ƙasa.)

Hakanan akwai batun nemo wasu kayan gargajiya na Nordic na gargajiya dangane da al'adun abinci na gida. Misali, abincin ya haɗa da cin matsakaicin abincin nama kamar zomo da naman alade, amma waɗannan ba koyaushe ba ne, idan sun taɓa kasancewa, a cikin Abincin Abinci na kusa. Kuma idan ba a zaune a Scandinavia ba, yanayin dorewa na cin abinci na gida ya zama ɗan banza. Ka yi tunani: Idan kuna da lingonberries da ke shigowa daga ko'ina cikin kandami - ko ma elk daga jihohi a duk faɗin ƙasar (hey, Colorado) - ba da gaske kuke yin muhalli ba. Amma har yanzu kuna iya ɗaukar shafi daga cikin littafin abinci na Nordic kuma ku fifita dorewa ta hanyar canza abincin da kuke iya samun sabo da kusa - koda kuwa ba su da fasaha a cikin abincin Nordic. (Mai alaƙa: Yadda ake Ajiye Fresh Products Don Ya Daɗe Ya Daɗe)

Don haka, wataƙila ba za ku iya bin abincin zuwa tee ba, amma har yanzu kuna iya girbe fa'idodin. Ka tuna, "Abincin Nordic yana mai da hankali kan dorewa, abinci gabaɗaya kuma yana iyakance abincin da aka fi sarrafa su," in ji Whittington. "Ko da ba za ku iya haɗa wasu abinci ba saboda ƙarancin wadata, cin abinci mai ƙima a cikin sabo, abinci gaba ɗaya na iya haifar da fa'idodin kiwon lafiya ta wata hanya."

Abincin Nordic vs. Abincin Rum

Tare da "kamanceceniya fiye da bambance -bambance," a cewar labarin 2021, yawancin abincin Nordic da Bahar Rum ana kwatanta su da juna. Tabbas, dangane da abinci, a zahiri babu bambanci sosai, in ji Agyeman. "Abincin na Nordic yayi kama da na Bahar Rum, hanyar cin shuka wanda ke mai da hankali kan abincin gargajiya da hanyoyin dafa abinci na Girka, Italiya, da sauran ƙasashen Bahar Rum," in ji ta. Kamar abincin Nordic, abinci na Bahar Rum yana ba da fifikon cin tsirrai ta hanyar jaddada 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, kwayoyi, da kayan lambu, a cewar AHA. Hakanan ya haɗa da kifaye masu ƙiba da kiwo mara ƙarancin mai yayin da ake rage kayan zaki, ƙara sukari, da abinci mai sarrafa gaske.

Babban banbanci tsakanin tsare -tsaren cin abinci guda biyu shine abincin Rum na fifita man zaitun, yayin da abincin Nordic ke fifita man canola (rapeseed), a cewar Agyeman. "Dukansu mai na tushen tsire-tsire ne kuma suna ɗauke da adadi mai yawa na omega-3 fatty acids," wanda aka fi sani da kitse masu cutar da zuciya, in ji Whittington. Amma ga abin kamawa: Duk da babban abun cikin omega-3 mai, man canola yana Kara omega-6 fatty acid fiye da omega-3s, a cewar labarin 2018. Omega-6s suma suna da fa'ida ga zuciya, amma rabo na omega-6s zuwa omega-3 shine abin da ke da mahimmanci. Babban omega-6 zuwa omega-3 rabo na iya ƙara kumburi, yayin da babban omega-3 zuwa omega-6 ya rage shi, bisa ga labarin 2018. (Duba ƙarin: Duk abin da kuke Bukatar Ku sani Game da Omega-3s da Omega-6s)

Shin hakan yana nufin kitse na omega-6-da man canola-labarai ne marasa kyau? Ba lallai ba ne. Ya zo ne don kiyaye daidaitaccen ma'auni na fatty acid, a cewar Makarantar Magunguna ta Icahn a Dutsen Sinai. Wannan yana nufin man canola yana da wuri a cikin abinci mai ƙoshin lafiya, don haka sauran abincin ku yana ba da gudummawar mai mai mai omega-3 daga abinci irin su kifin mai (misali salmon, tuna).

Dangane da fa'idoji, masu bincike har yanzu suna koyon yadda tsarin cin abinci na Nordic ke cin karo da abincin Bahar Rum. Wani bita na kimiyya na 2021 ya lura cewa abincin Nordic na iya zama mai fa'ida ga zuciya kamar abincin Rum, amma ana buƙatar ƙarin bincike. Har zuwa wannan lokacin, abincin Rum na yanzu yana da take a matsayin ɗayan mafi kyawun abincin don lafiyar zuciya, a cewar AHA.

Layin Kasa

Abincin Nordic ya ƙunshi jagororin don ingantaccen abinci da daidaitaccen abinci, in ji Agyeman. "[Yana da] babbar hanya don haɗa ƙarin 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, kifi, da kitse mai kyau a cikin kwanakin ku. Ba tare da ambaton ba, hanya ce mai kyau don koyo game da al'adun Nordic, "in ji ta.

Wancan ya ce, yana iya taimakawa a kusanci abincin Nordic azaman ƙofa don cin abinci mai lafiya, maimakon tsarin cin abinci. Bayan haka, yawan cin shuke -shuke da ƙarancin abinci da aka sarrafa ba keɓewa ga tsarin Nordic ba; alama ce ta cin abinci gaba ɗaya lafiya. Hakanan yana da kyau a yi magana da likitan ku ko likitancin abinci mai rijista kafin gwada kowane sabon abinci, gami da abincin Nordic.

Bita don