Shin Ya Kamata Ku ƙi Abincin da aka sarrafa?

Wadatacce

• Menene Abincin Abinci?
• Riba da Fursunonin Gudanarwa
• Shin za mu iya inganta Abincin da aka sarrafa?
• Nasihu Masu Taimakawa (Lafiya) don Kulawa
• Bita don

Lokacin da yazo batun karin magana a duniyar abinci (waɗanda gaske samun mutane suna magana: Organic, vegan, carbs, fat, gluten), sau da yawa akwai labarin fiye da "wannan shine abinci mafi koshin lafiya" da "wannan mugu ne; kada ku ci shi!" Kusan koyaushe akwai yankin launin toka wanda ke lalata layin tsakanin lafiya da ba. Wataƙila babu layi mara haske kuma babu wani yanki da ya yi launin toka fiye da lokacin da ake sarrafa abinci. Babu ƙarancin labaran da ke ladabtar da sarrafa abinci don hanyoyin da ba su dace ba, amma menene ma'anarsa. tsari abinci, daidai? Kuma yaya mummunan yake, da gaske? Muna bincike.

Menene Abincin Abinci?

Mene ne kumburin kumburi da daskararre blueberries suke da shi? Kuna iya cewa "ba komai, wawa!" ko tunanin wannan wani irin wasa ne. Gaskiya ita ce, kayan miya, mai ɗanɗano neon-orange da cikakke daskararre daskararre berries duka abinci ne da aka sarrafa. Ee, Ma'aikatar Aikin Gona ta Amurka (USDA) ta ayyana abincin da aka sarrafa a matsayin duk wani abu da ba "kayan abinci ba" ko kowane 'ya'yan itace, kayan lambu, hatsi ko nama da aka canza ta kowace hanya-wanda ya haɗa da blueberries masu daskarewa, yankan, sara. , da kuma dafa abinci a fili da sauƙi. Tabbas, wannan ya haɗa da nau'ikan cuku da ice cream (duh), amma man zaitun, qwai, wake gwangwani, hatsi, fulawa, har ma da alayyafo mai jaka su ma suna fada ƙarƙashin laima mai soki.

Don haka yayin da duka kwakwalwan dankalin turawa da kayan lambu da aka riga aka yanke ana ɗaukar su azaman abincin da aka sarrafa, kayan haɗin abincin su a bayyane suke. Don yin abubuwa ƙara haske ga mai siye (kuma a ƙarshe don gano inda mafi yawan kayan siyar da kayan masarufin mu ke tafiya), Jennifer Poti, Ph.D., mataimakiyar farfesan bincike a Jami'ar North Carolina da ke Chapel Hill keɓaɓɓen abincin da aka sarrafa cikin nau'o'i da yawa tare da nau'o'in sarrafawa daban-daban. Sakamako, waɗanda aka buga aJaridar American Journal of Clinical Nutrition, ya nuna cewa lokacin da aka kwatanta abun da ke cikin abinci mai gina jiki, “abincin da aka sarrafa sosai ya fi ƙima, sukari, da sodium.” Ƙayyadaddun abincin da aka sarrafa da ingancinsa bai kamata ya ƙare a nan ba. Poti ya ce "Abincin da aka sarrafa lokaci ne mai fa'ida wanda ake amfani da shi don nufin abubuwa kamar kwakwalwan kwamfuta da soda, amma abincin da aka sarrafa yana da yawa fiye da kwakwalwan kwamfuta da soda," in ji Poti.

A iya hangen nesa, binciken ya sanya irin wannan abincin da aka canza na sunadarai, da abinci kamar farin burodi da alewa, a ƙarƙashin rukunin abincin da aka sarrafa sosai. Waɗannan su ne miyagu-masu sarrafa kayan abinci waɗanda ke ba da ƙarancin ƙimar sinadirai kaɗan, da kashe mummunan sakamako. Suna da yawa a cikin adadin kuzari, sukari, da / ko sodium. (Abincin da aka sarrafa na iya sanya ku cikin mummunan yanayi ma.)

Me game da duk abincin da ya faɗi wani wuri tsakanin jakar kabeji (mafi ƙarancin sarrafawa) da Twinkies (waɗanda aka sarrafa sosai)? Don dalilan binciken Poti ya ayyana abinci mai ɗanɗano guda ɗaya da aka canza, kamar gari, azaman kayan sarrafawa na asali, da abinci mai kayan abinci guda ɗaya tare da ƙari, kamar 'ya'yan itacen gwangwani, kamar yadda aka sarrafa matsakaici.

Riba da Fursunonin Gudanarwa

Idan bai girgiza ku ba cewa an ɗauki yogurt ɗin da kuka fi so ko daskararre da aka sarrafa, to menene idan muka gaya muku cewa wani lokacin aiki shine zaɓi mafi kyau, lafiya, har ma da koshin lafiya? Tace menene ?!

Poti ya ce "sarrafa abinci yana da mahimmanci don tabbatar da cewa muna da wadataccen abinci, da dagewa don haka za mu iya samar da shi duk shekara ba tare da la'akari da lokacin ba," in ji Poti.

Kofunan 'ya'yan itace, alal misali, an haɗa su da ruwa don adana ɗanɗano-ba za ku iya ɗaukar sabbin peaches ba, balle lemu na Mandarin, a cikin ɓangaren samarwa yayin hunturu. Wannan ruwa zai iya zama kawai ruwa da kayan zaki na halitta, ko kuma yana iya ƙunsar babban fructose masara syrup-bambanta cikin ƙimar sinadirai, ba shakka, amma duka biyun suna yin manufar aminci.

Kuma tsari ne na gwangwani, wani lokacin tare da gishiri a matsayin abin kiyayewa wanda ke ba da izinin koren wake (ko masara, wake wake, peas, karas, sunanka) don ci gaba da zama a tsaye da aminci don cinyewa. Ee, wannan tsarin yana nufin abincin gwangwani na iya zama mafi girma a cikin sodium (babban mai laifi don sarrafa abincin da aka sarrafa), amma mugun abu ne da ya zama dole don samar wa masu amfani sauƙi da wadatar kayan lambu waɗanda wataƙila ba za su kasance ba.

Don kawai abincin da aka sarrafa yana sa rayuwa ta fi dacewa ba lallai ne ya sanya su zaɓin marasa lafiya ba, in ji Bonnie Taub-Dix, RD, marubucin Karanta Kafin Ka Ci, kuma mahaliccin betterthandieting.com. "Akwai wasu abinci da aka sarrafa da ba za mu ci ta wata hanya ba," in ji ta. "Ba za ku ɗauki kashin alkama ku ci ba. Idan kuna son burodi, kuna buƙatar sarrafa shi." Babu wani abu kamar burodin gona-da-tebur, don haka game da zaɓin abin da ya dace irin na burodi (ƙarin dukan hatsi da ƙarancin bleached, wadataccen gari) fiye da yadda ake guje wa gurasa gaba ɗaya. (A zahiri, a nan akwai dalilai guda goma da bai kamata ku ji laifin cin burodi ba.)

Wasu abinci da aka sarrafa, kamar tumatir, alal misali, sun fi muku kyau bayan an canza shi. Gwangwani, peeled tumatir ko manna tumatir, alal misali, sun ƙunshi lycopene mafi yawa fiye da sabbin takwarorinsu yayin aikin dafa abinci yana ƙaruwa matakin wannan antioxidant mai yaƙar cutar kansa. Bugu da kari man da ake samu a cikin waɗannan samfuran yana haɓaka haɓakar carotenoid na jiki, in ji Taub-Dix. Wani abincin da aka yi mafi kyau daga sarrafawa? Yogurt. "Akwai al'adun da aka kara a yogurt don taimakawa ci gaba da alli da furotin, da haɓaka tsarin garkuwar jikin ku da lafiyar ƙashi," in ji ta.

Ƙananan abubuwan da aka sarrafa na abinci suna yin ɓarna da yawa, kamar yadda yake a cikin abubuwa kamar daskararre da sandunan granola. Abincin daskararre da sandunan granola sukan ba da kansu a matsayin zaɓi mai kyau don sarrafa rabonsu ko ƙidaya adadin kuzari, amma lokacin da kuka tara miya da gishiri ko jefar da sukari gwargwadon iko, wannan wani labari ne. Taub-Dix ya ce "Wasu sandunan granola suna da furotin da yawa, amma wasu suna da sandunan alewa. A wannan yanayin, matsalar ba bangaren sarrafawa ba ne; shine ƙara sashin sukari na fam dubu.

Shin za mu iya inganta Abincin da aka sarrafa?

Duk da mummunan suna, buƙatar waɗannan shirye-shiryen abinci masu dacewa ba ze raguwa ba nan da nan. Binciken Poti ya nuna cewa daga shekarar 2000-2012 al'adun cinikin Amurkawa na abinci da abubuwan sha da aka sarrafa sosai ba su taɓa nutsewa ƙasa da kashi 44 cikin ɗari na jimillar sayayyar kantin kayan miya ba. Akasin haka, abincin da ba a sarrafa shi ba da ƙarancin sarrafawa bai kai kololuwa sama da kashi 14 cikin ɗari na wannan lokacin ba. Yana da kyau a ce tsaftace abincin Amurkawa zai ɗauki ɗan lokaci, don haka akwai wani abu da za a iya yi don inganta abincin da aka sarrafa a halin yanzu?

"Gaba ɗaya idan muka kwatanta abun da ake ci na gina jiki, abincin da aka sarrafa sosai ya fi kitsen mai, sukari, da sodium, amma hakan baya buƙatar zama haka," in ji Poti. "Ba wai abincin da aka sarrafa sosai yana buƙatar zama mara ƙoshin lafiya ba, kawai cewa waɗanda ake siyan ba su da ƙima mai inganci."

Rage sodium da alama wuri ne mai wayo don farawa, tare da CDC kwanan nan ta ba da rahoton cewa a tsakanin wasu mahalarta kusan 15,000 sun yi karatu, kashi 89 na manya (kashi 90 na yara) sun zarce shawarar sodium da aka ba da shawarar-kasa da 2,300 MG a rana. Ba abin mamaki ba, 2015-2020 USDA Guidelines Dietary Guidelines kuma ya ruwaito cewa "mafi yawan sodium da ake cinyewa a Amurka ya fito ne daga gishiri da aka kara a lokacin sarrafa abinci da shirye-shiryen kasuwanci."

Duk da gargaɗin cewa sodium yana ƙara hawan jini kuma, sabili da haka, haɗarin hauhawar jini da sauran yanayin da ke da alaƙa da zuciya, yawan amfani da Amurkawa da ƙaddamar da sodium bai canza da yawa ba a cikin shekaru goma da suka gabata, bisa ga CDC. Manyan masu laifi sun haɗa da gurasa, nama mai cin nama, pizza, kaji, miya, cuku, taliya, da kayan ciye -ciye masu daɗi. (Amma ku kula da waɗannan abincin a matsayin sodium-cushe kamar soya miya.)

Nasihu Masu Taimakawa (Lafiya) don Kulawa

Tare da duk matakan digiri daban-daban na sarrafawa, duk alamun da ke ihun "GMO-free" ko "babu masu kiyayewa," suna yin shawara mai kyau tsakanin zaɓuɓɓuka marasa iyaka (kun ga ɓangaren yogurt kwanan nan?) Na iya zama da wahala a faɗi kaɗan. Taub-Dix ya ce "Game da zaɓar abincin da aka sarrafa daidai ne, ba tsoronsu ba," in ji Taub-Dix.

Ga wasu abubuwa da za ku tuna:

Karanta lakabin

"Ba kwa buƙatar ɗaukar shagon azaman ɗakin karatu," in ji Taub-Dix. "Amma ɗauki lokaci don yin jerin abubuwan abinci masu lafiya-masu lafiya waɗanda dangin ku ke jin daɗin aiki da su don salon rayuwar ku." Abu ɗaya da za a lura da shi kodayake: Jerin abubuwan haɗin gwiwa na iya yaudara. Lissafi mai tsawo ba lallai yana nufin abinci mara lafiya bane (watau burodi mai hatsi da yawa cike da abubuwa kamar tsaba na flax, hatsi, quinoa, da kabewa). Yayinda gajeriyar jerin ba ta nuna mafi kyawun zaɓi ta atomatik (watau ruwan 'ya'yan itace mai sikari).

Yi tunani a cikin akwatin

An yi imani da yawa cewa siyan kewayen kantin kayan miya zai haifar da abinci mafi koshin lafiya a cikin keken ku lokacin da kuka isa wurin biya. Kuma yayin da kusan dukkanin manyan kungiyoyin abinci waɗanda ke kafa tushe na lafiya, daidaitaccen abinci (kayan lambu, 'ya'yan itatuwa, kiwo, nama, da kifi) an ajiye su a gefen mafi yawan kasuwanni, akwai abinci mai ƙima a cikin tsakiyar kantin sayar da cewa za ku iya rasa. Kewaya ice cream a cikin sashin daskararre, kuma ɗauki jakar koren peas, kuma tsallake guntun hanya gaba ɗaya (me yasa kwakwalwan kwamfuta ke ɗaukar madaidaicin hanya, btw?!) Don neman hatsin da aka yanke karfe maimakon.

Kula da sukari

Taub-Dix ya ce "Sugar babban mayafi ne. "An ɓoye shi a cikin abinci a ƙarƙashin sunaye daban-daban ruwan 'ya'yan leda, dextrose, glucose, babban fructose masara syrup, agave." Kallon jimlar giram na sukari ma ba zai yi dabara ba, saboda samfuran kiwo da yawa sun ƙunshi sugars na halitta saboda lactose. Kodayake sau da yawa ana ƙarfafa su da mahimman bitamin, hatsi kuma na iya kasancewa tare da masu laifin satar sukari. (PS Shin sukari yana haifar da ciwon daji?)

Girman rabo har yanzu yana da mahimmanci

Don haka sai ka sami buhun gasasshen da ba ta da komai sai yankakken dankalin turawa da ƙurar gishirin teku. Yi haƙuri don kasancewa mai ɗaukar mummunan labari, amma wannan ba yana nufin za ku iya cinye jakar gaba ɗaya ba. "Kada ku ɗauka kawai saboda ba a sarrafa shi sosai, cewa ba shi da adadin kuzari," in ji Taub-Dix. Calories sune kalori komai yadda aka sarrafa su (ko a'a).

Yi kananan canje -canje a gida

Waken gwangwani yana da sinadarin fiber, mai karancin sinadarin cholesterol, mai saukin adanawa, kuma yana da tsawon rai. Sarrafa bai kamata ya nisantar da kai daga ire-iren waɗannan abubuwan jin daɗi ba (oh hai, chili mai cin ganyayyaki mai saurin mako-mako), amma akwai wani mataki mai sauƙi wanda ƙila ka manta da ke sa wake da sauran abincin gwangwani su fi lafiya nan take. Kurkura kafin ka ci abinci. A cewar Taub-Dix, kawai ta hanyar kurkura abincin gwangwani sau biyu (kuna kawar da wannan ruwan ruwan gwangwani), zaku iya rage abun sodium cikin kusan kashi 40.

Bita don