Wannan Shin Yadda Ya Kamata Ku Ci Don Rage Tasirin Muhalli

Wadatacce

• Fa'idodin Jiki da Duniya na Abincin Lafiyar Duniya
• Yadda ake Karban Abincin Lafiya na Duniya
• 1. Ba kwa buƙatar zuwa cin ganyayyaki don yin tasiri.
• 2. Matsa farantin ku a hankali.
• 4. Fice don kiwon kaji da wasu abincin teku maimakon jan nama.
• 5. Yi la'akari da sawun ruwan abincin ku.
• 6. Dubi sauran abinci don yin wahayi.
• Bita don

Kamar yadda yake da sauƙi don kafa matsayin lafiyar ku daga halaye na cin abinci ko aikin motsa jiki na yau da kullun, waɗannan abubuwan suna wakiltar ɓangarorin jin daɗin ku. Tsaron kuɗi, aikin yi, hulɗar ɗan adam, da ilimi duk na iya yin tasiri ga yanayin lafiyar ku, kuma yayin da duniya ke ƙaruwa a hankali, yana bayyana a fili cewa yanayin zai iya yin haka. A zahiri, canjin yanayi na iya haɓaka haɗarin ku na numfashi da cututtukan zuciya da haifar da lamuran lafiya da na dogon lokaci.

Amma ba hanya ɗaya ba ce. Abincin da kuke bi - kuma bi da bi, abincin da ake samarwa don gamsar da sha'awarku - yana da tasiri kai tsaye kan lafiyar muhalli, in ji Jessica Fanzo, Ph.D., Farfesa na Bloomberg Farfesa na Manufofin Abinci na Duniya da ɗabi'a a Jami'ar Johns Hopkins kuma marubucinZa a iya Gyara Abincin Abinci Gyara Duniya? "Samar da abinci a duniya yana ba da gudummawar wasu matsi masu mahimmanci akan albarkatun ƙasa, yanayin muhalli, da tsarin duniya gabaɗaya," in ji ta. "Tsarin abinci yana ba da gudummawa ga gurɓataccen iskar gas, muna da matsaloli tare da agrochemicals daga aikin dabbobi, kuma muna da asarar abinci da asarar abinci."

A haƙiƙa, tsarin abinci na duniya yana da alhakin samar da fiye da kashi ɗaya bisa uku na hayakin da ɗan adam ke haifarwa (tunanin: carbon dioxide, methane, nitrous oxide, fluorinated gas) wanda ke ƙara ɗumamar yanayi, kuma Amurka kaɗai ke haifar da kashi 8.2 cikin ɗari. na wadancan gurbacewar iskar gas, a cewar wani sabon bincike da aka buga a mujallar Abincin Yanayi. Ɗaya daga cikin manyan masu ba da gudummawa a duniya shine kiwon dabbobi - musamman shanu - wanda ke haifar da kashi 14.5 cikin 100 na duk hayakin da mutane ke haifar da gurɓataccen iska, a cewar Hukumar Abinci da Aikin Noma ta Majalisar Dinkin Duniya..

Tabbas, duk wannan naman dole ne ya tafi wani wuri, kuma galibi, yana ƙarewa akan faranti na Amurkawa. A cikin shekaru huɗu da suka gabata, an sanya Amurka a matsayin ƙasa mafi yawan masu cin naman shanu, tana cin fiye da kashi 31 cikin ɗari fiye da na Tarayyar Turai duk shekara, ta Ma'aikatar Aikin Gona ta Amurka. A cikin 2020, kusan fam 112 na jan nama da fam 113 na kaji ana cinye kowane mutum a Amurka, a cewar Majalisar Chicken National. Wannan ba matsala ba ce kawai ga Duniya: Yin amfani da nama mai yawa na tsawon lokaci yana da alaƙa da haɗarin cututtukan zuciya da jijiyoyin jini, ciwon daji na launin fata, nau'in ciwon sukari na 2, da yawan mace-mace a cikin maza da mata, a cewar wani binciken bincike. bita da aka buga a cikin Jarida ta Duniya don Binciken Vitamin da Nutrition. Ba a ma maganar, kashi 90 cikin 100 na jama'ar Amirka ba sa cin abincin da aka ba da shawarar yau da kullun na kayan lambu, kuma kashi 80 cikin ɗari ba sa cin isasshen 'ya'yan itace, a cewar USDA. "Abincin mu ba mai dorewa bane, kuma ba su da lafiya," in ji Fanzo. "Kuma abincin da ake ci yana ba da ɗayan manyan abubuwan haɗari a cikin cututtuka da mace-mace."

Ba mu da ainihin zaɓi idan muna so mu ceci ɗan adam kuma mu ceci duniya a lokaci guda. Dole ne mu ɗauki mataki, kuma dole ne ya kasance cikin wannan shekaru goma.

Jessica Fanzo, Ph.D.

Tunatarwa: Duk waɗannan iskar gas suna barin hasken rana ya ratsa cikin yanayin duniya, amma kuma suna kama zafinta, wanda ke haifar da yanayin yanayi wanda ke haifar da ɗumamar yanayi, a cewar Hukumar Kula da Makamashi ta Amurka. Yayin da duniya ke ci gaba da dumama, ana sa ran zafafa za su yi tsanani da yawaita, matakin teku zai tashi, guguwa za ta yi karfi, kuma hadarin ambaliyar ruwa, gobarar daji, da fari za su karu, a cewar NASA.

Kuma duk wannan yana haifar da matsala ga tsarin da duniya ta dogara da shi don samun abinci. "Musamman, daga bangaren abinci, [idan muka dauki] tsarin kasuwanci kamar yadda aka saba, za mu fuskanci karancin abinci kuma abubuwan gina jiki na amfanin gona za su ragu," in ji Fanzo. "Akwai samfuri da tsinkaye da yawa game da abin da zai faru da tsarin abinci, kuma tabbas za a sami gazawar kwandon burodi da yawa, inda manyan tsarin aikin gona suka lalace lokaci guda."

Yanayin dumamar yanayi yana taka muhimmiyar rawa a cikin waɗannan ƙarancin. Bincike ya nuna cewa wasu kayan amfanin gona masu mahimmanci a Amurka - ciki har da masara, waken soya, da alkama - suna da yawan amfanin ƙasa idan aka girma a yanayin zafi daga 84.2 zuwa 89.6 ° F, amma suna raguwa sosai bayan yanayin zafi ya kai ga kololuwar. A wasu yankuna na duniya (kamar waɗanda ke cikin matsanancin yanayi), yanayin zafi mafi girma na iya rage lokacin girma da rage yawan amfanin ƙasa, kamar yadda albarkatun gona za su bugi maƙasudinsu don tsananin zafi da ƙarancin danshi, a cewar rahoton USDA na 2015 kan yanayi canji da tsarin abinci. Ƙananan hunturu - haɗe tare da ƙara lalacewa mai tsanani yanayin yanayi, yanayin zafi mai girma, da ƙananan matakan zafi - kuma yana ba da damar kwari da cututtuka su girma, yada, da kuma tsira, wanda zai iya rage yawan amfanin ƙasa. Kuma yayin da duk abubuwan ci gaba na amfanin gona ke ci gaba da canzawa, mai yiwuwa noman zai zama abin da ba a iya faɗi ba, a rahoton.

Yayin da adadin abincin da ake samu ya ragu, haka kuma ingancin sinadiran sa ke raguwa. An nuna cewa yawan adadin CO2 a cikin yanayi yana rage yawan furotin da ke cikin alkama, shinkafa, sha'ir, da dankali har zuwa kashi 14 cikin ɗari, kuma sauran ma'adanai da ma'adanai masu ƙima na iya raguwa su ma, a cewar rahoton USDA. “Ba mu da wani zaɓi idan muna son ceton ɗan adam kuma cece duniya a lokaci guda, in ji Fanzo. "Dole ne mu dauki mataki, kuma ya kasance a cikin wannan shekaru goma."

Fa'idodin Jiki da Duniya na Abincin Lafiyar Duniya

Mataki ɗaya da za ku iya ɗauka a yanzu: Yin amfani da tsarin lafiyar duniya. A cikin 2019, manyan masana kimiyya 37 daga ƙasashe 16 daban-daban sun haɗu don samar da EAT-Lancet Hukumar, wacce za ta ayyana ainihin yadda tsarin abinci mai ɗorewa da tsarin samar da abinci mai dorewa ya yi kama, da kuma ayyukan da ake buƙatar ɗauka don ƙirƙirar duka akan sikelin duniya. Bayan zubar da wallafe -wallafen kimiyya, hukumar ta samar da dabarun da za su taimaka wajen samar da ingantacciyar rayuwa mafi kyau a nan gaba ga lafiyar mutane * da * duniya, gami da sauye -sauye a aikin noma, rage sharar abinci, kuma - mafi mahimmanci ga talakawan ƙasa - abincin lafiyar duniya.

Wannan samfuri na abinci, don yin magana, yana jaddada ƙarancin sarrafa abinci da cika rabin farantin ku da 'ya'yan itatuwa da kayan marmari, sa'an nan kuma zazzage sauran rabin da farko tare da hatsi gabaɗaya, sunadaran tushen shuka, mai da ba shi da tushe, da ƙarancin ƙima (idan akwai). na nama, kifi, da abincin kiwo. IRL, matsakaitan mutane a duniya dole ne su ninka yawan 'ya'yan itatuwa, kayan marmari, legumes, da goro, tare da yanke jan naman da suke ci da rabi, a cewar rahoton hukumar.

Dalilin da ke bayan wannan farantin da aka fi girma a tsiro: "Naman sa yana da muhimmiyar gudummawa ga methane, ɗaya daga cikin gas mai zafi," in ji Fanzo. "Yana da muhimmiyar gudummawa ga amfani da ruwa, canjin amfani da ƙasa [tunani: share gandun daji don kiwon dabbobi], da hatsi da yawa da muke shukawa suna ciyar da shanu sabanin mutane. Dabbobi ne masu ƙarfin gaske." Lallai, binciken 2019 da aka buga a cikin mujallar Tsarin Nomaya nuna cewa samar da naman sa a Amurka yana sakin sama da fam biliyan 535 na kwatankwacin carbon dioxide (naúrar ma'auni wanda ya haɗa da tasirin yanayi na duk iskar gas, ba CO2 kawai ba) kowace shekara. Yi ɗan wizardry na lissafi, kuma wannan yana nufin kowane fam na naman sa da aka samar yana haifar da wanda ya kai fam 21.3 na carbon dioxide daidai. A gefe guda, fam ɗin wake yana fitar da fam 0.8 na carbon dioxide daidai.

Yayin da shanu ke samar da kaso mafi tsoka na sawun muhalli na tsarin abinci, sauran kayayyakin abinci na dabbobin suna da tasiri ma, in ji Fanzo. Cukukan da kuke ƙarawa a allon charcuterie ɗinku yana amfani da galan na ruwa 606 a kowace fam don yin, alal misali, kuma kowane fam ɗin rago da kuke sakawa a cikin gyro ɗinku ya saki har zuwa fam 31 na carbon dioxide daidai yayin da ake ɗaga shi.

Tasirin duniya a gefe, jan nama na iya yin tasiri sosai ga lafiyar ku. An cika furotin da kitse mai ƙima, adadinsa ya kai gram 4.5 a cikin oza huɗu na naman naman sa (madaidaicin burger patty), a cewar USDA. A cikin adadi mai yawa, cikakken kitse na iya haifar da haɓakar cholesterol a cikin arteries, yana ƙara haɗarin haɓaka hauhawar jini da cututtukan zuciya (tunanin: ciwon zuciya da bugun jini), ya bayyana KC Wright MS, R.D.N., masanin abinci mai gina jiki da mai ba da shawara mai dorewa. Bugu da kari, wani binciken da aka yi a sama da mutane 81,000 ya gano wadanda suka kara yawan jan nama zuwa akalla oza 1.5 a rana a tsawon shekaru takwas sun kara hadarin mutuwa da kashi 10 cikin dari.

Amping up amfani da kayan abinci na shuka - muhimmin sashi na abincin lafiyar duniya - yana da cikakkiyar sakamako mai illa ga lafiyar zuciya. Bita na 31 meta-bincike da aka buga a cikin Jaridar Magungunan Chiropractic gano cewa cin fiber mai yawa - macronutrient wanda aka samo kawai a cikin kayan shuka, kamar su legumes, kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, da kwayoyi - na iya rage haɗarin cutar cututtukan zuciya. Fiber mai narkewa - wanda ke sa mutum ya cika kuma yana rage narkewa - musamman yana rage adadin LDL cholesterol a cikin jini, wanda hakan yana rage haɗarin haɓakar plaque a cikin arteries, a cewar wani bincike da aka gudanar Jaridar Amirka ta Abincin Abinci. (Kuma wannan ɗaya ne daga cikin fa'idodin cin ganyayyaki masu yawa.)

Wannan fiber kuma yana taka rawa wajen hana nau'in ciwon sukari na 2, cutar da matakan sukari na jini suka yi yawa na tsawan lokaci. Ƙara yawan amfani da fiber mai narkewa (wanda ake samu a cikin abinci irin su hatsi, wake, da apples) na iya taimakawa wajen rage matakan sukari na jini da kuma inganta yanayin insulin, wanda ke ba da damar sel su yi amfani da glucose na jini yadda ya kamata kuma, bi da bi, yana kara rage yawan sukari a cikin jini, a cewar. labarin da aka buga a mujallar Ra'ayoyin Abinci.

Baya ga muhimman abubuwan da ake shuka kayan abinci na shuka, suna kuma ƙunshe da ɗimbin bitamin, ma'adanai, da phytochemicals - mahaɗan da za su iya kare sel daga lalacewa, in ji Wright. "Kuma muna ƙara gani a cikin binciken cewa ba wai kawai keɓaɓɓen bitamin da ma'adinai a cikin kowannensu ba - da gaske kunshin kanta ne," in ji ta. "Dukkan 'ya'yan itace da kayan lambu suna da mahimmanci saboda akwai tasirin haɗin gwiwa na duk abincin da ke cikin abincin da ke haifar da bambanci. Lokacin da kuka ware, yana da wuya a ga yawancin amfanin lafiyar jiki."

Shuka waɗannan abincin shuka yana zuwa tare da rage tasirin muhalli, haka ma. Samar da kilogiram guda na furotin hatsi yana buƙatar ƙasa da ruwa sau 100 fiye da samar da kilogiram ɗaya na furotin dabba, kuma hatsi, wake, da kayan lambu suna buƙatar ƙasa da ƙasa ga kowane mutum don shuka fiye da nama da kiwo, a cewar ofishin rigakafin cututtuka da haɓaka kiwon lafiya. Amma tsarin ba shi da lahani a zahiri, in ji Fanzo. "Idan sun girma tare da sunadarai da magungunan kashe qwari da yawa, hakan ma bai dace da duniyar ba," in ji ta. A yankunan noma, alal misali, gurbatar ruwan karkashin kasa daga takin roba da magungunan kashe qwari babbar matsala ce, amma musanya dabarun da aka saba amfani da su wajen noman halittu na iya rage wannan hatsarin, a cewar FAO. Ta kara da cewa "Hakika ya dogara da yadda ake noman abinci, inda ake noman abinci, da kuma nau'ikan albarkatun da ke shiga cikin wadancan abincin da ke da matukar muhimmanci," in ji ta. (Mai Alaƙa: Menene Abincin Biodynamic kuma Me yasa yakamata ku ci su?)

Kuma wannan ɗaya ne kawai daga cikin iyakokin EAT-Lancet Shawarwari na Hukumar. Fanzo ya ce an haɓaka abincin lafiyar duniya a ƙarƙashin ikon duniya kuma an ba da shawarar kusan a matsayin "abincin bargo," in ji Fanzo. Amma a zahiri, abincin da kansu ya keɓanta da kansu kuma al'adun al'adu suna rinjayar su (tunanin: jamón, ko naman alade, wani yanki ne na al'adun Mutanen Espanya da abinci), ta bayyana. (FWIW, CI-Lancet Rahoton Kwamishinan ya gane cewa yawancin al'ummomin suna fama da rashin abinci mai gina jiki, maiyuwa ba za su iya samun isasshen kayan abinci masu gina jiki daga abincin shuka ba, ko kuma su dogara da yanayin noma da kiwo (ma'ana su duka suna shuka amfanin gona kuma suna kiwon dabbobi).Rahoton ya kuma ƙarfafa "abincin lafiyar duniya" wanda ya dace da duniya don a daidaita shi don nuna al'adu, yanayin ƙasa, da alƙaluma - duk da cewa bai ƙunshi takamaiman shawarwari kan yadda ake lissafin hakan ba kuma har yanzu yana bugun burin muhalli da kiwon lafiya.)

Haka kuma Hukumar ba ta magance gaskiyar cewa ba a sarrafa shi ba, abincin da ake shukawa na iya zama mai tsada da wahalar zuwa a cikin saharar abinci (unguwannin da ba su samun abinci mai ƙima, mai araha, da abubuwan da suka dace da al'adu), yana mai da wahala ga wasu mutane rungumi tsarin kiwon lafiyar duniya da farko. "Ga wasu, yana da sauƙi a ƙara zuwa ga abinci na tushen shuka, amma ina tsammanin ga sauran mutane, yana iya zama da wahala sosai," in ji Fazno. "A yanzu, yawancin waɗannan lafiyayyun abinci ba sa iyawa ga mutane da yawa - akwai iyakokin gaske a kan wadatar da ke sa waɗannan abincin su yi tsada sosai."

Labari mai dadi: Haɓaka ƙarin 'ya'yan itatuwa, kayan lambu, kwayoyi, tsaba, da sauran abincin shuka masu tsada zai ƙara wadata, wanda zai iya rage farashin, in ji Fanzo (ko da yake wannan kwararar ba zai magance matsalolin samun damar jiki ba). Menene ƙari, bin wasu sigar tsarin lafiyar duniya - idan za ku iya - na iya samun babban tasiri mai tasiri akan ku da Uwar Duniya. Binciken Hukumar ya nuna cewa rungumar tsarin lafiyar lafiyar duniya na iya hana kusan mutuwar manya miliyan 11 a kowace shekara - kusan kashi 19 zuwa 24 na jimlar mutuwar manya a kowace shekara. Hakanan, wannan rungumar duniya - farawa daga yanzu - na iya rage yawan iskar gas da ake hasashen zai kasance a cikin yanayi a cikin 2050 da kashi 49, a cewar rahoton.

A taƙaice, al'adar cin kowane mutum guda ɗaya na iya kuma zai daidaita lafiyar duniya mai daɗewa, wanda shine dalilin da ya sa kowane yawan ƙoƙari yana da mahimmanci, in ji Fanzo. "Kamar COVID, canjin yanayi yana ɗaya daga cikin matsalolin 'duk muna tare'," in ji ta. "Dukanmu dole ne mu ɗauki mataki ko ba zai yi aiki ba, ko ta hanyar abinci, tuƙi motar lantarki, tashi ƙasa, ko samun ɗan ƙaramin yaro. Waɗannan su ne abubuwan da ke da mahimmanci, kuma dole kowa ya ba da gudummawarsa idan da gaske muna son rage sauyin yanayi don makomarmu."

Yadda ake Karban Abincin Lafiya na Duniya

Shirye don yanke tasirin muhalli da inganta lafiyar ku ta hanya? Bi waɗannan matakan, ladabi na Fanzo da Wright, don sanya tsarin lafiyar duniya cikin aiki.

1. Ba kwa buƙatar zuwa cin ganyayyaki don yin tasiri.

Ka tuna, tsarin kula da lafiyar duniya yana jaddada cinye yawancin abinci na shuka da iyakataccen adadin sunadarai na dabba, don haka idan ba za ku iya fahimtar barin naman alade na safiyar Lahadi ba, kada ku yi gumi. Wright ya ce "Ba mu ce ba za ku iya sake cin cuku -cuku ba, amma makasudin shine kokarin rage yawan amfani da jan nama watakila sau ɗaya a mako," in ji Wright. Kuma a kan haka ...

2. Matsa farantin ku a hankali.

Kafin ku yi ƙoƙarin sake fasalin abincinku, ku fahimci cewa ba za ku sami mafi koshin lafiya ba, mafi kyawun yanayin muhalli tun daga farawa, kuma sannu a hankali yin canje-canje shine mabuɗin don hana kanku jin nauyi, in ji Wright. Idan kun yi barkono, canza naman ku don wake iri-iri, ko amfani da namomin kaza da lentil a maimakon naman sa a cikin tacos, in ji Wright. "Idan, a yanzu, kuna cin nama sau 12 a mako, to za ku iya samun shi a kasa da 10, sannan biyar, to watakila sau uku a mako?" Ta kara da cewa. "Ku sani cewa ba kamala bane, amma aiki ne, kuma komai ya fi komai kyau.

4. Fice don kiwon kaji da wasu abincin teku maimakon jan nama.

ICYMI, samar da shanu yana ɗaya daga cikin manyan masu ba da gudummawa ga hayaki mai gurɓataccen iska, kuma cin nama ja a kowace rana na iya haifar da illa ga lafiyar ku. Kaji, duk da haka, baya buƙatar ruwa mai yawa, ciyarwa, ko ƙasa don kiwo, don haka zaɓin ɗan adam ne mafi kyawun yanayi idan kun gaske ba zai iya barin nama sau biyu a mako ba, in ji Fanzo. Wright ya kara da cewa "Kajin kaji ma ya yi kasa da kitse fiye da jan nama." "Ingancin kitsen da ke cikin fatar kaji ba ya ƙoshi kamar kitsen da ke cikin hamburger ko rage wani yanki na nama. Yana da yawan kalori amma ba lallai ne zai toshe jijiyoyin ku ba."

Abincin lafiyar duniya kuma yana ba da shawara ga masu cin abinci don rage yawan amfani da abincin teku, don haka idan za ku ƙara taimako ga farantin ku, Fanzo yana ba da shawarar duba jagororin cin abincin teku na kan layi, kamar Monterey Bay Aquarium's Seafood Watch. Waɗannan littattafan jagora za su gaya muku takamaiman abincin teku da aka kama ko noma da alhakin, yawan sharar gida da sinadarai da gonaki ke fitarwa cikin muhalli, tasirin gonaki kan mazaunin yanayi, da ƙari. Ta kuma kara da cewa "Hakanan kuna iya cin abinci a kan sarkar abinci, kamar su abincin teku mai ruwan lemo kamar mussels da clams," in ji ta. "Waɗannan sune tushen dorewar cin abincin teku sabanin manyan kifaye."

A mafi yawancin, kodayake, zaku so tsayawa kan tushen tushen furotin, kamar su hatsi gabaɗaya, kwayoyi, tsaba, wake, da abincin soya, in ji Wright. "Kamar yadda zai yiwu, ina ƙarfafa mutane su ci gaba dayan nau'in, ba a sarrafa su sosai ba, alal misali, ɗanɗanon barbecue, alal misali," in ji ta. Waɗannan samfuran na iya ƙunshi ƙarin sodium, wanda zai iya ƙara haɗarin haɓaka hawan jini lokacin da aka cinye shi da yawa, a cewar Hukumar Abinci da Magunguna ta Amurka. Bugu da ƙari, zaɓin abincin da ba shi da fakitin filastik na iya taimakawa rage fitar da hayaƙin iskar gas da rage yawan robobi da ke shiga wuraren zubar da shara, a cewar Hukumar Kare Muhalli ta Amurka.

5. Yi la'akari da sawun ruwan abincin ku.

Tun da sawun kafar carbon ba koyaushe yana ba da cikakken hoton tasirin muhalli na abinci ba, Fanzo ya ba da shawarar yin tunani game da sawun ruwa (yawan ruwan da ake buƙatar samarwa). Avocado guda ɗaya, alal misali, tana amfani da galan 60 na ruwa don samar da ita, don haka idan kuna kula da albarkatun ruwa, kuyi la'akari da rage cin toast ɗin avocado, in ji ta. Haka yake ga almonds na California masu tsananin ruwa, waɗanda ke buƙatar galan 3.2 na H2O kowace goro..

6. Dubi sauran abinci don yin wahayi.

Idan kun girma a cikin "nama da dankali" nau'in iyali, gano yadda za a shirya abinci mai dadi mai mahimmanci na tsire-tsire na iya zama kalubale. Shi ya sa Fanzo ya ba da shawarar neman abinci waɗanda galibi masu cin ganyayyaki ne - irin su Thai, Habasha, da Indiyanci - don girke-girke waɗanda za su taimaka muku ƙara kuzari ba tare da buƙatar ku bincikar rai Amanda Cohen na cikin ku ba tun daga lokacin tafiya. buds sun saba da dandano da laushi.

Bita don