Shin Abincin Abincin yafi Lafiyayyen Abincin da Lafiya?

Wadatacce

• Menene Abincin Abincin Abinci?
• Girki Zai Iya Rushe Enzymes a cikin Abinci
• Wasu Ruwan Bitamin Mai narkewa sun inata a cikin Tsarin Abincin
• Abincin Dafaɗa Zai Iya Zama Mai Sauki Don Tauna da narkewa
• Dafa abinci yana Kara karfin Antioxidant na wasu kayan lambu
• Cooking yana Kashe ƙwayoyin cuta da ƙananan ƙwayoyin cuta
• Zai Iya Dogara da Abinci
• Abincin Da Ke Cikin Lafiya
• Abincin Da Ake Koshin Lafiya dafa shi
• Layin .asa

Abincin dafa abinci na iya inganta ɗanɗano, amma kuma yana canza abun cikin ƙoshin abinci.

Abin sha’awa, wasu bitamin suna ɓacewa idan aka dafa abinci, yayin da wasu suka zama wadatattu don jikinku ya yi amfani da su.

Wasu suna da'awar cewa cin abinci ɗanyen farko shine hanya mafi ƙoshin lafiya. Koyaya, wasu dafa abinci suna da fa'idodi na gina jiki.

Wannan labarin yayi magana akan fa'idodin duka ɗanyen abinci da dafaffe.

Menene Abincin Abincin Abinci?

Foodsananan abinci abinci ne waɗanda ba a dafa su ko sarrafa su ba.

Duk da yake akwai matakai mabanbanta na kayan abinci mai ɗanɗano, dukansu sun haɗa da cin yawancin abinci mai zafi, dafaffe da waɗanda ba a sarrafa su. Gabaɗaya, ɗanyen abinci mai ɗanɗano ya ƙunshi aƙalla 70% ɗanyen abinci.

Abincin yakan hada da abinci mai yisti, hatsi da aka toro, kwayoyi da iri, ban da 'ya'yan itace da kayan marmari.

Yawancin masu abinci mai ɗanɗano suna cin ganyayyaki ko cin ganyayyaki, suna cire samfuran dabbobi kuma suna cin mafi yawancin ɗanyen tsire-tsire. Koyaya, ƙaramin lamba kuma suna cin ɗanyen kayayyakin kiwo, kifi har ma da ɗanyen nama.

Masu ba da shawara suna da'awar cewa ɗanyen abinci ya fi abinci fiye da na gina jiki saboda enzym, tare da wasu abubuwan gina jiki, ana lalata su a cikin aikin girki. Wadansu sunyi imanin cewa dafa abinci shine ainihin mai guba.

Duk da yake akwai wasu fa'idodi masu kyau ga cin ɗanyun 'ya'yan itace da kayan marmari, akwai kuma wasu matsaloli masu yuwuwa tare da ɗanyen abinci mai ƙoshin abinci.

Tsarin abinci mai ɗanɗano mai wuyar gaske yana da wuya a bi, kuma yawan mutanen da suka manne da ɗanyen abinci gabaɗaya a cikin dogon lokaci ba su da yawa.

Bugu da ƙari, wasu abinci suna ƙunshe da ƙwayoyin cuta masu haɗari da ƙananan ƙwayoyin cuta waɗanda kawai ake dafa su ta hanyar dafa abinci. Cin cikakken ɗanyen abinci wanda ya haɗa da kifi da nama yana tare da haɗarin ɓarkewar cutar abinci.

Takaitawa:

Abincin ɗanyen abinci ya ƙunshi cin 'ya'yan itace da kayan marmari da yawa. Cin ɗanyen abinci yana da wasu fa'idodi, amma kuma akwai matsaloli masu yuwuwa.

Girki Zai Iya Rushe Enzymes a cikin Abinci

Lokacin da kake cin abinci, enzymes masu narkewa a jikinka zasu taimaka rarraba shi zuwa kwayoyin da za'a iya sha (1).

Abincin da kuke ci shima yana dauke da enzymes masu taimakawa narkewa.

Enzymes suna da saurin zafi kuma suna kashewa a sauƙaƙe yayin da aka fallasa su zuwa yanayin zafi mai yawa. A zahiri, kusan dukkanin enzymes suna kashe a yanayin zafi sama da 117 ° F (47 ° C) (,).

Wannan ɗayan manyan maganganu ne masu fifita kayan abinci mai ɗanɗano. Lokacin da ake canza enzymes na abinci yayin aikin girki, ana buƙatar karin enzymes daga jikinku don narke shi.

Masu goyon bayan abinci mai ɗanɗano suna faɗin cewa wannan yana sanya damuwa a jikinku kuma yana iya haifar da rashi enzyme. Koyaya, babu karatun kimiyya don tallafawa wannan iƙirarin.

Wasu masana kimiyya suna jayayya cewa babban dalilin enzymes na abinci shine ciyar da haɓakar shukar - ba wai don taimakawa mutane su narkar da su ba.

Bayan haka, jikin mutum yana samar da enzymes masu mahimmanci don narkar da abinci. Kuma jiki yana sha da sake sake wasu enzymes, yana mai da wuya cewa narkar da abinci zai haifar da karancin enzyme (,).

Haka kuma, kimiyya ba ta riga ta nuna wani mummunan tasirin lafiyar cin abinci dafaffe tare da enzymes da aka lalata ba.

Takaitawa:

Dafa abinci yana kashe enzymes da ke cikin su. Koyaya, babu wata shaida cewa enzymes na abinci suna ba da gudummawa ga ƙoshin lafiya.

Wasu Ruwan Bitamin Mai narkewa sun inata a cikin Tsarin Abincin

Foodsananan abinci na iya zama wadatattu a cikin wasu abubuwan gina jiki fiye da dafa abinci.

Wasu abubuwan gina jiki ana kashe su a sauƙaƙe ko suna iya fita daga abinci yayin aikin girki. Ruwan bitamin mai narkewa, kamar su bitamin C da bitamin na B, suna da saukin fuskantar ɓacewa yayin dafa abinci (,,, 9,).

A zahiri, tafasa kayan lambu na iya rage kayan cikin bitamin mai narkewa kamar sau 50-60% (, 9,).

Wasu ma'adanai da bitamin A suma sun ɓace yayin girkin, kodayake zuwa kaɗan. Abincin mai narkewa na bitamin D, E da K galibi girkin ba ya shafar su.

Tafasa yana haifar da babbar hasara na abubuwan gina jiki, yayin da sauran hanyoyin girke girke ta hanyar kiyaye ingantaccen abun cikin abinci.

Steam, gasasshe da soyawa wasu hanyoyin ne mafi kyau na dafa kayan lambu idan yazo da kayan abinci (,,,).

Aƙarshe, tsawon lokacin da abinci ke fuskantar zafin rana yana shafar ƙimar mai gina jiki. Duk tsawon lokacin da aka dafa abinci, yawan asarar abubuwan gina jiki (9) ya fi girma.

Takaitawa:

Wasu abubuwan gina jiki, musamman bitamin mai narkewa, sun ɓace yayin aikin girki. Raw 'ya'yan itace da kayan marmari na iya ƙunsar ƙarin abubuwan gina jiki kamar bitamin C da bitamin B.

Abincin Dafaɗa Zai Iya Zama Mai Sauki Don Tauna da narkewa

Tauna abu ne mai mahimmanci na farko a cikin tsarin narkewar abinci. Abin da ake taunawa yana farfasa manyan kayan abinci zuwa ƙananan ƙwayoyin da za'a iya narkewa.

Abincin da ba'a taunawa da kyau ba yafi wuya ga jiki narkewa kuma yana iya haifar da gas da kumburi. Bugu da ƙari, yana buƙatar ƙimar ƙarfi da ƙoƙari don tauna ɗanyen abinci da kyau fiye da waɗanda aka dafa ().

Tsarin dafa abinci yana lalata wasu zarensa da ganuwar kwayar halitta, yana mai sauƙaƙa ga jiki narkewa da karɓar abubuwan gina jiki ().

Hakanan girki gabaɗaya yana inganta ɗanɗano da ƙamshin abinci, wanda ke sanya jin daɗin cin abinci sosai.

Kodayake adadin danyen abinci wadanda suke cin danyen nama kadan ne, nama ya fi sauki a tauna da narkewa idan ya dahu ().

Daidaita dafa hatsi da hatsi ba kawai inganta ƙoshin abincin su ba ne, amma kuma yana rage yawan abubuwan da ke ƙunshe da sinadarai masu guba. Abubuwan da ke da alaƙa da sinadarai sune mahaɗan da ke hana ƙarfin jiki shan abubuwan gina jiki a cikin abincin tsirrai.

Narkar da abinci yana da mahimmanci saboda jikinka zai iya karbar fa'idodin lafiyar abinci ne idan ya sami damar shan abubuwan gina jiki.

Wasu abincin da aka dafa na iya samar wa jiki abubuwan da ke gina jiki fiye da takwarorinsu na danye saboda sun fi saukin tauna da narkewa.

Takaitawa:

Abincin dafafaffen abinci ya fi sauƙin tauna da narkewa fiye da ɗanyen abinci. Ingantaccen narkewa ya zama dole don shan abubuwan abinci na abinci.

Dafa abinci yana Kara karfin Antioxidant na wasu kayan lambu

Karatun ya nuna cewa dafa kayan lambu yana kara samuwar antioxidants kamar beta-carotene da lutein (,).

Beta-carotene wani maganin kashe kuzari ne mai karfi wanda jiki yake canzawa zuwa bitamin A.

Abincin da ke cike da beta-carotene an danganta shi da rage haɗarin cututtukan zuciya ().

Hakanan lycopene na antioxidant yana da sauƙin karɓar jikinka lokacin da kuka samo shi daga dafaffun abinci maimakon ɗanyen abinci ().

Lycopene yana da alaƙa da raguwar haɗarin cutar sankara a cikin maza da ƙananan haɗarin cututtukan zuciya (,).

Wani bincike ya nuna cewa dafa tumatir ya rage adadin bitamin C din da kashi 29%, yayin da sinadarin lycopene ya ninka ninki biyu cikin minti 30 da dafa shi. Hakanan, duka karfin antioxidant na tumatir ya karu da sama da 60% ().

Wani binciken ya gano cewa dafa abinci yana kara karfin antioxidant da abun cikin abubuwan mahadi da ake samu a cikin karas, broccoli da zucchini ().

Antioxidants suna da mahimmanci saboda suna kare jiki daga kwayoyin cutarwa da ake kira free radicals. Abincin da ke cike da antioxidants yana da alaƙa da ƙananan haɗarin cutar rashin ƙarfi ().

Takaitawa:

Dafa kayan lambu na iya samarda wadatar wasu antioxidants a jikin ku fiye da yadda suke a danyen abinci.

Cooking yana Kashe ƙwayoyin cuta da ƙananan ƙwayoyin cuta

Zai fi kyau a ci wasu abinci dafaffen abinci, saboda nau’ikan ɗanɗano na iya ƙunsar ƙwayoyin cuta masu cutarwa. Cooking abinci yadda yakamata yana kashe kwayoyin cuta waɗanda zasu iya haifar da cututtukan abinci ().

Koyaya, 'ya'yan itatuwa da kayan marmari gabaɗaya suna da haɗari don cin ɗanye, matuƙar ba a gurɓata su ba.

Alayyafo, latas, tumatir da ɗanyun tsiro sune wasu 'ya'yan itatuwa da kayan marmari waɗanda ƙwayoyin cuta ke saurin gurɓata su (28).

Raw nama, kifi, kwai da madara galibi suna ɗauke da ƙwayoyin cuta wanda zai iya cutar da ku (,).

E. coli, Salmonella, Listeria kuma Campylobacter wasu kwayoyin cuta ne wadanda ake samunsu a cikin danyen abinci ().

Yawancin ƙwayoyin cuta ba za su iya rayuwa a yanayin zafi sama da 140 ° F (60 ° C) ba. Wannan yana nufin cewa dafa abinci yadda ya kamata yana kashe kwayoyin cuta kuma yana rage haɗarin cututtukan da abinci ke kawowa ().

Madaran da aka samar na kasuwanci an lika shi, wanda ke nufin an yi shi da zafi don kashe duk wata cuta mai cutarwa da za ta iya ƙunsar (32).

Ba'a ba da shawarar cin ɗanye ko ɗanye mara ƙwai, ƙwai ko kiwo. Idan kun zaɓi cin waɗannan abinci ɗanye, ku tabbata cewa abincinku sabo ne kuma ku siya shi daga tushen amintacce ().

Takaitawa:

Dafa abinci yana kashe ƙwayoyin cuta wanda kan iya haifar da cututtukan da abinci ke haifarwa. Wannan ya shafi musamman ga nama, kwai da kiwo.

Zai Iya Dogara da Abinci

Babu cikakken ɗanyen abinci ko cikakke wanda za'a dafa shi da kimiyya.

Wancan ne saboda 'ya'yan itace da dafaffun' ya'yan itatuwa da kayan marmari suna da fa'idodi daban-daban na kiwon lafiya, gami da ƙananan haɗarin cutar rashin ƙarfi (33).

Gaskiyar ita ce ko ya kamata a ci abinci ɗanye ko dafa shi na iya dogara da abincin.

Ga wasu 'yan misalai na abinci waɗanda ko dai sun fi lafiya ko kuma a dafa lafiya mai lafiya:

Abincin Da Ke Cikin Lafiya

• Broccoli: Raw broccoli ya ƙunshi adadin ninki uku na sulforaphane, mahaɗin shuka mai yaƙi da kansa, fiye da dafaccen broccoli yake yi (,).
• Kabeji: Kabejin da aka dafa yana lalata enzyme myrosinase, wanda ke taka rawa wajen rigakafin cutar kansa. Idan ka zabi ka dafa kabeji, yi haka na gajerun lokuta ().
• Albasa: Raw albasa wakili ne na rigakafin platelet, wanda ke taimakawa wajen rigakafin cututtukan zuciya. Albasa dafa shi na rage wannan tasirin mai amfani (, 38).
• Tafarnuwa: Magungunan sulphur da aka samo a cikin ɗanyen tafarnuwa suna da magungunan anti-cancer. Tafarnuwa dafa abinci tana lalata waɗannan mahaɗan sulfur ().

Abincin Da Ake Koshin Lafiya dafa shi

• Bishiyar asparagus: Bishiyar bishiyar asparagus tana rushe ganuwar ƙwayoyinta na fibrous, suna samar da ƙwayoyi da bitamin A, C da E don wadatar dasu.
• Namomin kaza: Cooking namomin kaza yana taimakawa kaskantar da agaritine, mai yuwuwar samun kwayar cuta a cikin namomin kaza. Hakanan girki yana taimakawa sakin ergothioneine, mai ƙarancin kwayar cuta mai kwayar cuta (,).
• Alayyafo: Abubuwa masu gina jiki kamar ƙarfe, magnesium, calcium da zinc sun fi samun wadatar zafin lokacin da alayyahu ya dahu.
• Tumatir: Dafa abinci yana kara sinadarin lycopene a cikin tumatir ().
• Karas: Karas dafaffe ya ƙunshi fiye da beta-carotene fiye da ɗan karas ().
• Dankali: Stachi din da ke cikin dankalin ba shi da tabbas har sai an dafa dankalin turawa.
• Legumes: Rawanyen ɗanye ko waɗanda ba a dafa ba suna ɗauke da gubobi masu haɗari da ake kira lectins. Ana kawar da lectins tare da dacewa da dafa abinci.
• Nama, kifi da kaji: Meatanyen nama, kifi da kaji na iya ƙunsar ƙwayoyin cuta waɗanda za su iya haifar da cututtukan da abinci ke kawowa. Dafa wadannan abinci yana kashe kwayoyin cuta masu cutarwa.

Takaitawa:

Wasu abinci sun fi kyau a ci danye, wasu kuma za su fi lafiya idan aka dafa su. Ku ci abinci dafafaffen abinci da ɗanye don amfanin lafiyarku.

Layin .asa

Wasu abinci suna da amfani yayin cin danyen, yayin da wasu kuma suka fi gina jiki bayan an dafa su.

Koyaya, ba lallai ba ne a bi cikakken ɗanyen abinci don ƙoshin lafiya.

Don mafi fa'idodi ga lafiyar jiki, ku ci abinci iri-iri na ɗanɗano mai gina jiki da dafaffe.