Amfanin Abincin Da Yakamata Kowa Ya Sani

Wadatacce

• Menene Abincin Abincin Shuka, Daidai?
• Fa'idodin Abinci na Tsire-tsire
• 1. Rage Hadarin Ciwon Zuciya
• 2. Ƙananan Haɗarin Ciwon Suga Na Nau'i Na Biyu
• 3. Raguwar Kiba
• 4. Rage Hatsarin Ciwon Kansa
• 5. Amfanin Muhalli
• Yadda Ake Fara Abincin Tushen Shuka don Masu farawa
• Bita don

Abincin tushen shuka yana zama ɗayan shahararrun salon cin abinci-kuma da kyakkyawan dalili. Fa'idodin cin abinci na tushen tsire-tsire sun haɗa da manyan abubuwa don lafiyar ku da mahalli. Kusan kashi ɗaya bisa uku na Amurkawa sun ce suna ƙoƙarin ƙoƙarin rage yawan cin nama da kiwo, a cewar Ƙungiyar Abincin Shuka. A bara, kashi 28 cikin ɗari na mutane sun ba da rahoton cin ƙarin furotin daga tushen shuka, kashi 24 cikin ɗari sun sami madara da aka shuka, kuma kashi 17 cikin ɗari sun ci madaidaitan naman da aka shuka fiye da yadda suka yi a shekarar 2019, binciken da Hukumar Ba da Abinci ta Duniya ta gano.

Sha'awar salon rayuwa mai dogaro da kai yana ƙara inganta yanayin. Kiwon lafiya shine babban dalilin da ya sa kashi 56 cikin 100 na mutane ke zaɓar sunadaran tushen shuka, a cewar rahoton 2020 daga kamfanin bincike na kasuwa Mintel, yayin da tasirin muhalli da jin daɗin dabbobi su ne babban abin damuwa na kashi 26 cikin ɗari, a cewar Mattson Consulting.

Keri Gans, R.D.N, masanin abinci mai gina jiki a New York da Siffa Memba na Brain Trust. "Har ila yau, tare da damuwa game da sauyin yanayi da kuma dorewa, abincin da ake ci gaba da shuka ya sami karin karfi."

Amma menene ma'anar tushen tsire-tsire da gaske, kuma shin tsarin cin abinci na amfanin gona yana fa'ida duk abin da ake son su kasance? Anan ga tsinkayar, gami da yadda ake fara cin abinci na tushen shuka don masu farawa.

Menene Abincin Abincin Shuka, Daidai?

A gaskiya, yana iya zama abin rudani, tunda ba a fayyace kalmar sosai ba.

"A baya, ma'anar 'tushen tsiro' (kamar yadda masu binciken abinci da ƙungiyoyi ke amfani da shi) yana nufin abincin da ya dogara da tsirrai; amma, ma'anar ta fito don nufin abubuwa daban-daban ga mutane daban-daban," in ji Sharon Palmer, RDN,Ma'aikacin Abinci Mai Karfin Tsirrai. Kwanan nan, mutane suna amfani da kalmar don ma'anar abinci mai cin ganyayyaki na tushen tsire-tsire kashi 100, in ji ta.

A gefe guda kuma, likitancin abinci mai rijista Amy Myrdal Miller, MS, RDN, FAND, wanda ya kafa kuma shugaban ’yar Farmer Consulting a Carmichael, California, ya bayyana tushen shuka sosai kamar, “bin Jagororin Abinci da tsarin MyPlate inda yawancin abinci yana fitowa ne daga tsirrai (kamar 'ya'yan itatuwa, kayan marmari, hatsi, goro, mai da aka shuka). (Dubi: Menene Banbanci Tsakanin Tsirrai Da Abincin Cin Ganyayyaki?)

"'Tsarin shuka"Ba lallai ba ne ya yi daidai da mai cin ganyayyaki ko mai cin ganyayyaki ba," in ji Gans. "Yana nufin kuna ƙoƙarin ƙara yawan tsire-tsire a cikin abincinku, kamar kashi 100 cikin 100 na hatsi, 'ya'yan itatuwa, kayan lambu, goro, legumes, da iri." Hakanan ba game da mannewa ba. tsauraran tsari ko barin nama, kaji, ko kifi - idan ba ku so.

Misali. Abincin Rum - wanda ke jaddada abincin shuka da kifi, tare da wasu ƙwai, kaji, da kiwo - ana ɗaukar tushen shuka. Maganar ƙasa ita ce "'Tsarin shuka' game da ganganci ya haɗa da abincin shuka a kowane abincin da kuke ci," in ji Gans.

Yana da kyau a lura cewa, yayin da jerin fa'idodin abinci na tushen shuka ya daɗe, bin cin ganyayyaki ko cin ganyayyaki ba yana nufin kai tsaye kuna cin lafiyayye ba. Wannan saboda yawancin fa'idodin kiwon lafiya da aka bayyana a ƙasa ba kawai sun fito ne daga rage kayan dabba ba - sun fito ne daga ƙara yawan amfani da lafiyayyen abinci.

"Ko kuna cin abinci mai gina jiki tare da shuke-shuke da ƙananan dabbobi ko kuma ku yanke shawarar yin cin ganyayyaki, cin abinci mai yawa a cikin abincinku yana da fa'idodi masu yawa," in ji Myrdal Miller. Anan, wasu fa'idodin tushen tsirrai za ku iya zanawa ko kun yanke shawarar zuwa cikakken kayan lambu ko kuma kawai ku zaɓi cin ƙarin tsirrai. (Dubi: Dokokin Abincin Abinci da Ya Kamata Ku Bi)

Fa'idodin Abinci na Tsire-tsire

1. Rage Hadarin Ciwon Zuciya

Ɗaya daga cikin mahimman fa'idodin abinci na tushen shuka? Bincike mai zurfi ya nuna cewa mutanen da suka fi cin 'ya'yan itatuwa da kayan marmari suna da mafi ƙarancin haɗarin cututtukan zuciya, in ji Myrdal Miller.

Ɗaya daga cikin binciken da Icahn School of Medicine a asibitin Mt. Sinai na New York ya duba fiye da mutane 15,000 da ba a sani ba game da cututtukan zuciya da suka bi daya daga cikin nau'o'in abinci guda biyar da suka hada da dacewa (abinci mai sauri da abinci mai soyayyen), tushen shuka ('ya'yan itatuwa). , kayan lambu, wake, kifi), sweets (desserts, alewa, sugary karin kumallo hatsi), kudancin (soyayyen abinci, gabobin nama, sarrafa nama, sugar-mai dadi abin sha), da kuma salatin da barasa (salad dressings, kayan lambu salads, barasa). Binciken ya biyo bayan wadannan mutane sama da shekaru hudu kuma ya gano cewa wadanda suka makale a kan abinci mai gina jiki sun sami raguwar kashi 42 cikin 100 na hadarin bugun zuciya idan aka kwatanta da wadanda ke cin abinci kadan.

Bugu da ƙari, ƙididdige fa'idodin abinci na tushen shuka ba kawai game da iyakance abincin dabbobi ba ne; zaɓin abinci yana da mahimmanci. (Yana kama da tsabta vs. datti keto.) Wani binciken da aka buga a cikin 2018 a cikinJaridar Cibiyar Nazarin Zuciya ta Amirka yayi nazarin zaɓin abinci na ƙwararrun kiwon lafiya na maza da mata kuma sun ƙirƙiri jigon abinci na tushen shuka don auna lafiyar abincinsu. Abincin tsire-tsire masu lafiya (irin su hatsi, 'ya'yan itatuwa, kayan lambu, mai, goro, da legumes) an ba su sakamako mai kyau, yayin da abinci maras lafiya (kamar abin sha mai zaki, hatsi mai kyau, soya, da sweets, da abincin dabbobi). ) ya sami koma baya. Bayanai sun nuna cewa mafi kyawun sakamako yana da alaƙa da ƙananan haɗarin cutar cututtukan zuciya.

Binciken ya nuna cewa ba wai don samun kowane nau'in abinci na shuka ba ne (kamar soyayyen Faransa) a maimakon haka ingancin abincin da kuka zaɓa shine mafi mahimmanci. Abincin ku na tushen tsire-tsire yakamata har yanzu ya ƙunshi tsire-tsire masu daidaitawa kamar dukan hatsi, 'ya'yan itatuwa, kayan marmari, mai, goro, da legumes, waɗanda aka shirya kuma aka dafa su cikin lafiya. (Gwada waɗannan girke-girke na tushen abinci don kowane abinci na rana.)

2. Ƙananan Haɗarin Ciwon Suga Na Nau'i Na Biyu

Cin abinci mai cike da tsirrai na iya taimakawa hana kamuwa da nau'in ciwon sukari na 2. Labarin 2017 da aka buga a cikinJaridar Geriatric Cardiology ya duba yuwuwar fa'idodin abinci mai gina jiki akan nau'in ciwon sukari na 2 dangane da karatu da yawa. Ofaya daga cikinsu ya bincika yawan nau'in ciwon sukari na 2 dangane da tsarin cin abinci daban -daban kuma ya gano cewa ba a cika samunsa a cikin abinci tare da rage kayan dabbobi.

Bisa ga wannan da kuma yawancin nazarin binciken da aka yi nazari a cikin wannan bita, masana kimiyya sun kammala cewa cin abinci mai gina jiki na iya taimakawa wajen inganta juriya na insulin, inganta nauyin jiki mai kyau, ƙara fiber da phytonutrients, ba da izinin abinci mafi kyau da hulɗar microbiome da rage yawan kitsen mai. . (An danganta: Shin Keto Diet zai iya Taimakawa tare da Nau'in Ciwon sukari na 2?)

3. Raguwar Kiba

Wataƙila kun ji cewa ɗayan manyan fa'idodin abinci na tushen shuka shine asarar nauyi. Da kyau, bincike na asibiti da lura sun nuna cewa yin amfani da abincin da ake shuka na shuka na iya taimakawa rage haɗarin yin kiba da kiba-har ma yana taimakawa haɓaka asarar nauyi gwargwadon labarin bita na 2017 da aka buga a cikinJaridar Geriatric Cardiology.

Abin sha’awa ya ishe, ko da matsakaicin bin tsarin cin ganyayyaki na iya hana kiba da kiba a tsakiyar shekaru, a cewar binciken 2018 na Ƙungiyar Tarayyar Turai don Nazarin Kiba - yana nuna cewa ba lallai ne ku je cin kashi ɗari bisa ɗari ba kuma har yanzu kuna iya rasa nauyi ciki har da tushen tushen furotin dabba a cikin abincin ku.

"Bincike a kan yawan mutanen da ke bin tsarin cin ganyayyaki ya nuna cewa suna da ƙarancin kiba da kiba," in ji Myrdal Miller. (Mai alaƙa: Yadda Zaku Iya Rage Nauyi Akan Abincin Ganyayyaki)

4. Rage Hatsarin Ciwon Kansa

Amfanin cin abinci mai ban mamaki mai ban mamaki: Cin abinci na tushen shuka (tare da sauran halayen lafiya) na iya taimakawa a zahiri rage haɗarin cutar kansa.

Nazarin 2013 da aka buga aCiwon daji Epidemiology, Biomarkers & Rigakafi ya bi game da mata 30,000 bayan haihuwa bayan shekaru bakwai kuma ya gano cewa mata suna kula da nauyin jikinsu na yau da kullun, iyakance barasa, da cin mafi yawan abin da ake shukawa yana da alaƙa da raguwar kashi 62 cikin ɗari na ciwon nono idan aka kwatanta da matan da ba su bi waɗannan ƙa'idodin uku ba.

Wani rahoto da Cibiyar Nazarin Ciwon daji ta Amurka ta bayar ya goyi bayan haka, yana mai cewa cin abinci mai kyau da kuma salon rayuwa na iya hana kashi 40 na masu kamuwa da cutar kansa. Shi ya sa Cibiyar Nazarin Ciwon daji ta Amirka (AICR) ta ba da shawarar cin abinci mai gina jiki, wanda ya ƙunshi 'ya'yan itace, hatsi, wake, goro, da tsaba, tare da wasu abincin dabbobi don rigakafin ciwon daji. Wannan nau'in abincin yana taimaka muku samun nau'ikan abinci iri-iri 'abubuwan kariya masu cutar kansa kamar fiber, bitamin, ma'adanai, da phytochemicals, a cewar AICR. AICR ta ba da shawarar cika farantin ku da 2/3 (ko fiye) na kayan shuka da 1/3 (ko ƙasa da haka) na kifi, kaji ko nama, da kiwo.

5. Amfanin Muhalli

Gaskiya ne, akwai fa'idodin abinci mai gina jiki da yawa ga jikin ku - amma yana iya samun babban tasiri ga Duniya kuma. (Mai alaƙa: Wannan shine Yadda yakamata ku ci don Rage Tasirin Muhalli)

Palmer ya ce "Yana da karancin abubuwan da ake amfani da su (ruwa, albarkatun mai) don samar da wadannan kayan abinci na shuka, kuma ba sa samar da kayan abinci kamar taki ko methane wanda zai iya cutar da muhalli," in ji Palmer. "A cikin aikin gona na yau, yawancin abubuwan da muke nomawa suna zuwa ciyar da dabbobi, lokacin da kawai za mu iya cin amfanin gona kai tsaye maimakon ciyar da dabbobi da cin dabbobin." Wannan shine ɗayan dalilan da Palmer ya ce tasirin muhalli ya fi girma a cikin abincin dabbobi idan aka kwatanta da abincin shuka.

"Binciken da aka yi bayan nazari ya nuna masu cin tsire-tsire suna da ƙananan sawun muhalli," in ji ta. "Wannan gaskiya ne game da gurbatacciyar iskar carbon, da kuma batutuwa kamar sawun ruwa da amfanin ƙasa (yawan ƙasar da ake buƙata don noman abinci)." (Za ku iya rage tasirin muhallin abincin ku ta hanyar hana sharar abinci.)

Kafin kayi aljani duk samar da abinci na dabba, ku sani cewa shuka da noman dabbobi a haƙiƙa suna da kyau. "Kiwon dabbobi suna haɓaka yawancin ragowar da ake samu daga sarrafa amfanin gona, da gaske suna ɗaukar abubuwan sharar da aka samu daga samar da abincin da muke so mu ci da haɓaka su zuwa wasu kayan abinci," in ji Sara Place, Ph.D., babban darektan kula da Dorewa. Binciken Samar da Naman sa. (Mai alaƙa: Noman Biodynamic Shine Ƙwararrun Halitta Na Gaba)

Misali, a California, samar da ruwan 'ya'yan itace daga lemu yana barin sauran 'ya'yan itace (ɓangare da kwasfa) bayan sarrafa su, kuma ana ciyar da wannan ɓangaren litattafan citrus ga shanu wanda ke haifar da samar da naman sa da madara. Ana kuma ciyar da ƙwanƙolin almond (ɓangaren goro da ke kewaye da naman da mutane ke ci) zuwa shanu masu kiwo, suna mai da abin da zai iya ɓata zuwa abinci mai gina jiki. Ba zato ba tsammani wannan zaɓin tsakanin madarar almond, madarar saniya, da ruwan lemu ba su da bambanci sosai.

Yadda Ake Fara Abincin Tushen Shuka don Masu farawa

Don ci waɗannan fa'idodin abinci na tushen shuka da kuma haɗa ƙarin abinci marasa dabba akan farantin ku, kar ku wuce gona da iri. "Kawai ku haɗa da ƙarin tsire-tsire a cikin abincinku," in ji Gans. "Kuma tafi iri -iri."

Misali, ga abin da wasu nau'ikan abinci masu gina jiki zasu yi kama da:

• Abincin karin kumallo na iya zama oatmeal tare da yankakken ayaba ko berries da man shanu na goro, ko ƙwai da aka yanka akan gurasar hatsi gaba ɗaya tare da avocado da tumatir.
• Abincin rana na iya zama salatin da aka yayyafa da kabewa, quinoa, da kayan lambu da aka gasa, ko gurasar da aka yi da burodin hatsi da gasasshen kaji, hummus, da ganye, tare da 'ya'yan itace don kayan zaki.
• Abincin dare na iya nufin yin bulala mai soya kayan lambu tare da tofu ɗaya dare; na gaba, yin karamin filet mignon ko wasu gasasshen gasasshen nama tare da alayyahu da soyayyen sabbin dankali.

A kan abincin da aka shuka, zaku iya samun duk furotin da kuke buƙata daga tushe kamar wake da legumes, kwayoyi, tsaba, da hatsi gabaɗaya kamar quinoa da shinkafa mai launin ruwan kasa, bincike ya nuna. Kawai nufin adadin da ya dace: Mata masu aiki suna buƙatar gram 0.55 zuwa 0.91 na furotin da nauyin jiki a kowace rana, a cewar Kwalejin Wasannin Wasannin Amurka. Tabbatar cin abinci mai wadataccen furotin bayan motsa jiki don ginin tsoka da gyara, in ji Gans. (Wannan jagorar zata nuna muku yadda ake samun isasshen tushen furotin.)

TL; DR: Haɗa nau'ikan abinci iri-iri da kuke jin daɗi zai taimake ku ci duk fa'idodin cin abinci na tushen shuka - saboda zaku sami kewayon bitamin, ma'adanai, da sauran abubuwan gina jiki - kuma suna sa ya fi daɗi.

• ByToby Amidor
• Sunan da sunan uba Pamela O'Brien

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