Rana ta Bakwai-Adventist Diet: Cikakken Jagora

Wadatacce

• Menene abincin ranar Adventist na kwana bakwai?
• Wasu 'Yan Adventist na kwana Bakwai suna cin' nama 'mai tsabta
• Amfanin lafiya
• Zai iya rage haɗarin cuta da inganta lafiya
• Zai iya tallafawa asarar nauyi mai kyau da kiyayewa
• Zai iya ƙara tsawon rai
• Entialarin hasara
• Abincin da za'a ci
• Abinci don kaucewa
• Kayan menu na kwana uku
• Rana 1
• Rana ta 2
• Rana ta 3
• Layin kasa

Abincin na Adventist na kwana bakwai hanya ce ta cin abinci da Ikilisiyar Adventist ta bakwai ke bi.

An bayyana shi da cikakke da lafiya kuma yana inganta cin ganyayyaki da cin abinci mai ɗanɗano, tare da guje wa naman da Littafi Mai Tsarki ya ɗauka a matsayin “marasa tsabta.”

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da cin abincin Adventist na ranar Bakwai, gami da fa'idodi, da yuwuwar ɓarna, abincin da za ku ci da kauce wa, da tsarin cin abincin samfurin.

Menene abincin ranar Adventist na kwana bakwai?

Membobin Cocin Adventist Church na ranar bakwai sun inganta bambancin abincin Seventh-day Adventist tun lokacin da aka fara cocin a 1863. Sun yi imanin cewa jikinsu tsarkakakkun gidajen ibada ne kuma ya kamata a ciyar da abinci mafi koshin lafiya (1,).

Tsarin abincin ya dogara ne akan littafin Littafin Firistoci na littafi mai tsarki. Yana mai da hankali akan cikakkun abincin tsirrai, kamar su umesa ,an itace, fruitsa fruitsan itace, kayan lambu, kwaya, da hatsi, kuma yana hana amfani da kayan dabbobi kamar yadda ya kamata (1,,).

Akwai bambancin da yawa na wannan abincin. Kusan 40% na Adventists suna bin tsarin abinci na tsire-tsire.

Wasu 'yan Adventist masu cin ganyayyaki ne, ban da duk kayayyakin dabbobi daga abincin su. Wasu kuma suna bin abincin ganyayyaki wadanda suka hada da kwai, kiwo mai kiba, da kifi. Wasu kuma sun zaɓi cin wasu nama da ƙarin kayan dabbobi ().

Abincin na ranar bakwai na Adventist ya hana amfani da kayayyakin da Baibul ya ɗauka “marasa tsabta,” kamar barasa, taba, da kwayoyi. Wasu Adventan Adventist kuma suna guje wa abinci mai daɗi, kayan zaƙi, da kuma maganin kafeyin (1).

Wasu 'Yan Adventist na kwana Bakwai suna cin' nama 'mai tsabta

'Yan Adventist na kwana bakwai waɗanda ke cin nama suna rarrabe tsakanin nau'ikan "masu tsabta" da "marasa tsabta," kamar yadda littafin Littafin Firistoci ya bayyana.

Naman alade, zomo, da kifin kifin ana ɗaukarsu “marasa tsabta” kuma saboda haka byan Adventist suka hana shi. Koyaya, wasu 'yan Adventist sun zaɓi cin waɗansu “nama” masu tsabta, kamar su kifi, kaji, da jan nama banda naman alade, da sauran kayayyakin dabba kamar ƙwai da kiwo mai ƙoshin mai ().

Nama "Tsabta" gabaɗaya ana ɗauka iri ɗaya ne da naman kosher. Dole ne a yanka naman Kosher kuma a shirya shi ta hanyar da za ta “dace da shi” in ji dokokin abincin yahudawa ().

Ikklisiyar Seventh-Day Adventist ne suka kirkiro tsarin abinci na ranar Adventist. Yawanci abinci ne mai tushen tsire-tsire wanda ke hana cin yawancin kayayyakin dabbobi, da abinci, abubuwan sha, da abubuwan da ake zaton “marasa tsabta” ne a cikin Baibul.

Amfanin lafiya

Abincin yau da kullun na Adventist yana da fa'idodin kiwon lafiya da yawa, musamman lokacin da kuka bi sigar tsaka-tsakin shuka.

Zai iya rage haɗarin cuta da inganta lafiya

Ranar Adventist na kwana bakwai sun kasance batun karatu da yawa akan lafiya. Ofaya daga cikin sanannun sanann shine Nazarin Kiwon Lafiya na Adventist (AHS-2), wanda ya ƙunshi fiye da masu ba da izini na 96,000 kuma ya nemi alaƙa tsakanin abinci, cuta, da salon rayuwa.

AHS-2 ya gano cewa waɗanda ke bin abincin mai cin ganyayyaki suna da ƙananan haɗarin kiba, hawan jini, da hawan jini - duk waɗannan dalilai ne masu haɗari masu ƙarfi na cututtukan zuciya da farkon mutuwa (,,,).

Bugu da ƙari, an gano cewa 'yan Adventist waɗanda ke bin abubuwan cin ganyayyaki suna da ƙananan haɗarin cutar kansa ta hanji, idan aka kwatanta da waɗanda ba masu cin ganyayyaki ba ().

Zai iya tallafawa asarar nauyi mai kyau da kiyayewa

Bincike ya nuna cewa dukkanin abinci da kayan lambu waɗanda suka haɗa da ƙarancin kayan dabba suna taimakawa tallafawa ƙimar lafiya idan aka kwatanta da abincin da ya haɗa da ƙarin kayan dabbobi (,).

Wani binciken da ya hada da manya 60,000 da suka shiga cikin AHS-2 sun gano cewa wadanda ke bin tsarin cin ganyayyaki suna da mafi girman adadin jikin (BMI), idan aka kwatanta da masu cin ganyayyaki da masu cin nama. Matsakaicin BMI ya kasance mafi girma daga cikin waɗanda suka fi yawan abincin dabbobi ().

Bugu da ƙari, nazarin nazarin 12 da suka haɗa da mutane 1,151 sun gano cewa waɗanda aka ba wa cin ganyayyaki sun rasa nauyi fiye da waɗanda aka ba abincin mara cin ganyayyaki. Wadanda aka sanya masu cin ganyayyaki sun sami asarar nauyi ().

Zai iya ƙara tsawon rai

Yankunan shuɗi yanki ne a duk duniya inda aka san yawan mutane da rayuwa fiye da matsakaita. Yawancin mutanen da ke zaune a cikin shuɗi-shuɗi suna rayuwa aƙalla shekaru 100 ().

Yankunan shudi sun hada da Okinawa, Japan; Ikaria, Girka; Sardinia, Italiya; da Nicoya Peninsula, Costa Rica. Yankin shuda da aka sani na biyar shine Loma Linda, California, wanda ke gida da babban adadi na masu zuwa Seventh-day Adventists ().

Ana tsammanin tsawon rayuwar al'ummomin yankin shuɗi suna da alaƙa da abubuwan rayuwa, kamar su aiki, hutawa a kai a kai, da cin abinci mai gina jiki mai wadataccen abinci na tsire-tsire.

Bincike kan yankuna masu shuɗi sun gano cewa kashi 95% na mutanen da suka rayu aƙalla 100 sun ci abincin tsire-tsire wanda ke da wadataccen wake da hatsi cikakke. Abin da ya fi haka, an nuna cewa Loma Linda Adventists ta fi sauran Amurkawa rai fiye da shekaru goma ().

Bugu da ƙari, nazarin ya gano cewa 'yan Adventist masu cin ganyayyaki sun rayu tsawon shekaru 1.5-2.4 fiye da waɗanda ba' yan Adventist masu cin ganyayyaki ba, a matsakaita ().

Abin da ya fi haka, babban shaidar shaida na nuna cewa abincin da ke kan cikakkiyar abincin tsire-tsire na iya taimakawa hana saurin mutuwa, galibi saboda ikonsu na rage haɗarin kamuwa da cututtukan zuciya, ciwon sukari, kiba, da wasu cututtukan daji (,).

Yawancin 'yan Adventist suna cin abincin ganyayyaki kuma an same su suna rayuwa fiye da matsakaicin mutum - galibi zuwa sama da shekaru 100. Abubuwan abinci na tushen shuka sanannu ne don rage haɗarin saurin mutuwa daga cuta.

Entialarin hasara

Kodayake abinci na Adventist na kwana bakwai yana da fa'idodi da yawa ga lafiyar jiki, yana da mahimmanci a tabbatar abincin da kuka ci ya cika buƙatunku na gina jiki.

Mutanen da ke bin kayan abinci na tsire-tsire waɗanda ke cire samfuran dabbobin gaba ɗaya suna cikin haɗarin ƙarancin ƙarancin abinci mai gina jiki don bitamin D da B12, ƙwayoyin omega-3, ƙarfe, iodine, zinc, da alli (,,).

Saboda haka, Ikilisiyar Adventist ta fahimci mahimmancin cin abinci iri-iri masu wadataccen abinci mai gina jiki kuma gami da wadataccen tushen bitamin B12. Kyakkyawan tushe sun hada da B12-madara non madara madara, hatsi, yisti mai gina jiki, ko ƙarin B12 (21,).

Idan kuna bin tsayayyen abinci mai gina jiki, kuna so kuyi la'akari da shan multivitamin, ko kowane bitamin da kayan haɗin ma'adinai don biyan buƙatunku na gina jiki.

Ba tare da la'akari ba, cin abinci iri-iri iri-iri masu gina jiki, abinci iri-iri yana da mahimmanci. Abinci kamar su ganye mai duhu, tofu, gishirin iodi, kayan lambu na teku, ƙwaraƙƙen kwayoyi, kwaya, iri, da hatsi masu ƙarfi da madarar tsiro suna cike da yawancin abubuwan gina jiki da muka ambata a sama (,).

Abincin yau da kullun na Adventist yana da fa'idodi masu yawa na kiwon lafiya, amma ya kamata a mai da hankali sosai ga cin abubuwan gina jiki kamar bitamin D da B12, ƙwayoyin omega-3, baƙin ƙarfe, iodine, zinc, da calcium idan kuna bin tsirrai mai tsafta- tushen tsarin abincin.

Abincin da za'a ci

Abincin na kwana bakwai na Adventist shine tushen tsire-tsire, ma'ana cewa yana ƙarfafa cin abincin shuke-shuke da ƙuntata ko kawar da kayayyakin dabbobi.

Wasu daga cikin abincin da aka ci akan abinci na ranar bakwai ga Adventist sun haɗa da:

• 'Ya'yan itãcen marmari ayaba, apples, lemu, inabi, 'ya'yan itace, peach, abarba, mangoro
• Kayan lambu: ganye mai duhu, broccoli, barkono mai kararrawa, dankali mai zaki, karas, albasa, faski
• Kwayoyi da tsaba: almond, cashews, walnuts, kwayoyi na Brazil, 'ya'yan sunflower,' ya'yan sesame, 'ya'yan chia,' ya'yan hemp, flax seed
• Legumes: wake, wake, gyada, wake
• Hatsi: quinoa, shinkafa, amaranth, sha'ir, hatsi
• Sunadaran sunadarai: tofu, tempeh, edamame, seitan
• Qwai: na tilas ne, kuma ya kamata a ci shi cikin matsakaici
• Iryananan kiwo: na zabi ne, na iya hada da kayayyakin kiwo maras mai mai yawa kamar cuku, man shanu, madara, da ice cream, kuma ya kamata a ci su cikin matsakaici
• “Tsabtace” nama da kifi: na zabi, ya hada da kifin kifi, naman sa, ko kaza, kuma ya kamata a ci shi da kyau

Abincin ranar Adventist na kwana bakwai yana haɓaka nau'ikan abinci iri-iri, gami da 'ya'yan itace, kayan lambu, legumes, kwayoyi, iri, da hatsi. Idan qwai, nama, ko kayayyakin kiwo an hada su, yakamata su zama nau'ikan mai mai mai mai yawa a cinye su cikin matsakaici.

Abinci don kaucewa

Abincin na kwana bakwai na Adventist yana haɓaka cin abinci na tsire-tsire da ƙin cin abincin dabbobi.

Duk da yake akwai bambance-bambancen bambance-bambancen abinci na yau bakwai na Adventist, gami da wasu waɗanda ke ba da damar kiwo mai ƙanshi da nama mai “tsabta”, yawancin mabiyan suna keɓance abinci masu zuwa:

• Naman “Mara tsabta”: naman alade, kifin kifi, zomo
• Babban kiwo: madarar shanu mai cikakken mai da kayan kiwo mai-mai mai-yawa kamar yogurt, cuku, ice cream, kirim mai tsami, da man shanu
• Maganin kafeyin: abubuwan sha da makamashi mai kafeyin, soda, kofi, da shayi

Abincin na ranar bakwai ga Adventist shima yana hana yin amfani da giya, taba, da ƙwayoyi marasa doka.

Kodayake yawancin 'yan Adventist na kwana bakwai suna bin tsarin tsirrai mai tsire-tsire, wasu na iya zaɓar su cinye ƙananan kayan dabbobin. Koyaya, an haramta naman “dauda” kamar naman alade da naman kifin.

Kayan menu na kwana uku

Anan ga samfurin abinci na kwana uku wanda yake nuna wasu lafiyayyun abinci waɗanda za'a iya ci akan tsarin abinci na Adventist na kwana Bakwai. Ya haɗa da kayan dabbobi "mai tsabta".

Rana 1

• Karin kumallo: oatmeal tare da madara waken soya, shuɗi mai launin shuɗi, da almakashan slider
• Abincin rana: Gurasar veggie da sandwich na hummus, inabi, da kuma gefen salad
• Abincin dare: gasasshen kifin kan shinkafa mai ruwan kasa tare da ganyen sautéed da namomin kaza
• Abun ciye-ciye: popcorn mai iska, hanya mai hade, da yogurt mai mai mai mai kadan

Rana ta 2

• Karin kumallo: cakudadden farin kwai tare da alayyaho, tafarnuwa, da tumatir tare da gefen gurasar burodin hatsi
• Abincin rana: spaghetti tare da seitan “meatballs” da gauraye kore salatin
• Abincin dare: bakin wake burger tare da guacamole, pico de gallo, da sabbin fruita fruitan itace
• Abun ciye-ciye: apple yanka da man gyada, cuku mai mai mai kadan, da kuma kanwar kanana

Rana ta 3

• Karin kumallo: itacen avocado da tumatir, ayaba tare da man shanu
• Abincin rana: mac da cuku da aka yi da yisti mai gina jiki da kuma gefen gasashen broccoli
• Abincin dare: Salatin na Bahar Rum da aka yi da lentil, kokwamba, zaituni, busasshen tumatir da rana, tofu, alayyafo, da kuma goro
• Abun ciye-ciye: pistachios, sandar seleri tare da man gyada da zabibi, da edamame

Tsarin abinci na samfuran sama na kwanaki uku da ke sama yawanci tushen shuka ne kuma yana ba da shawarwari don abinci mai gina jiki waɗanda suka dace da cin abincin Adventist na ranar Bakwai. Zaka iya daidaita shi gwargwadon abubuwan da kuka zaba, kuna ƙarawa a cikin kiwo mai ƙanshi mai ƙwai, ƙwai, ko “mai tsabta” nama cikin matsakaici.

Layin kasa

Abincin Adventist na kwana bakwai shine tsarin abinci na tsire-tsire wanda yake da wadataccen abinci kuma ya keɓe mafi yawan kayan dabba, barasa, da abubuwan sha mai sha.

Koyaya, wasu mabiyan suna zaɓar haɗa wasu kayayyakin kiwo mai ƙwai, ƙwai, da ƙananan adadin nama mai tsabta ko kifi.

Yawancin fa'idodin kiwon lafiya suna haɗuwa da wannan hanyar cin abinci. A zahiri, bincike ya nuna cewa masu ba da izini na tsire-tsire galibi suna fuskantar haɗarin ƙananan cututtuka da yawa, kuma mutane da yawa waɗanda ke bin abincin Seventh-day Adventist suma suna jin daɗin rayuwa mai tsawo.