Wannan Nazarin Kan Carbs na iya Sa ku Sake Tunanin Burin Abincin Keto ɗinku

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Babban dalilin da ya sa yawancin masana abinci mai gina jiki ke ɗaukar matsala tare da ƙarancin abinci mai ƙarancin carb shine guje wa rukunin abinci yana nufin iyakance kewayon bitamin, ma'adanai, da sauran abubuwan gina jiki. (Dubi: Dalilin da Ya Sa Wannan Mai Cin Abincin Ya Cika Gaba Da Cin Abincin Keto) Binciken baya -bayan nan da Hukumar Lafiya ta Duniya ta bayar kuma aka buga a Lancet yana ba da hujjarsu sabon abin yabo. Yanke carbs da alama yana da tasirin kiwon lafiya, musamman idan yazo ga nau'in guda ɗaya: fiber.

Na farko, mai saurin wartsakewa: Baya ga taimakon abinci ta hanyar tsarin narkewar abinci, fiber na iya haɓaka ƙwayoyin cuta na hanji masu lafiya da haɓaka metabolism.

Binciken WHO ya zana nazarin binciken 185 masu yiwuwa da gwaje-gwaje na asibiti 58 daga 2017 zuwa gaba wanda ya kalli dangantakar dake tsakanin ingancin carbohydrate da lafiya. Sun kalli takamaiman alamun inganci guda uku-adadin fiber, hatsi gabaɗaya da hatsi mai inganci, da ƙarancin glycemic vs. babban glycemic-don nuna wanne rukuni ya fi amfani wajen tantance haɗarin cuta ko mutuwa.

Menene suka gano? Babban banbanci a cikin sakamakon kiwon lafiya ya fito ne daga nazarin kwatankwacin abincin fiber mai ƙarancin fiber.

Mahalarta da ke cinye mafi yawan adadin fiber sun kasance kashi 15 zuwa 30 cikin 100 na ƙasa da waɗanda ke cinye mafi ƙarancin adadin fiber da za su shafa ta bugun jini, cututtukan zuciya, nau'in ciwon sukari na 2, da ciwon daji na colorectal. Ƙungiyar high-fiber kuma ta nuna ƙarancin hawan jini, nauyin jiki, da cholesterol. Sun gano cewa cin abinci tsakanin gram 25 zuwa 29 na fiber a kowace rana shine wuri mai daɗi wanda ke nuna mafi ƙarancin haɗarin cutarwa ga lafiyar jiki. (Mai Alaƙa: Shin Zai Iya Samun Fiber da yawa a cikin Abincin ku?)

Binciken ya ba da rahoton daidaituwa, kodayake yana da rauni, sakamako lokacin da ya zo ga hatsi gabaɗaya. Cin hatsi gaba ɗaya ya nuna raguwar haɗarin haɗari ga cuta vs. cin hatsi mai tsabta, wanda ke da ma'ana idan aka yi la’akari da yawan hatsi gabaɗaya a cikin fiber.

A ƙarshe, bita ya yi tambaya game da ingancin amfani da ma'aunin glycemic a matsayin mai nuna lafiya, gano cewa GI a zahiri kyakkyawan ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙwayar carb ne "mai kyau" ko "mara kyau." (BTW, kuna buƙatar daina tunanin abinci mai kyau ko mara kyau.)

Shaidar da ke nuna cewa cin carbohydrates ƙasa da ma'aunin glycemic zai rage haɗarin kiwon lafiya da aka ɗauka "ƙananan zuwa ƙasa sosai." (Ma'auni na glycemic yana ba da fifiko ga abinci dangane da tasirin su akan sukarin jini, tare da ƙarancin ƙima yana da kyau. Duk da haka, amincin jerin yana da rigima.)

Ko da kun kawar da abinci maras-carb, mai yiwuwa har yanzu ba ku sami isasshen fiber ba. Yawancin Amurkawa ba sa yin hakan, a cewar FDA, wanda ya ɗauki fiber a matsayin "abinci mai gina jiki na lafiyar jama'a." Menene ƙari, shawarwarin FDA na gram 25 a kowace rana yana kan ƙarancin ƙarshen kewayon da aka nuna ya fi dacewa a cikin bita.

Labari mai dadi shine fiber ba shi da wuya a samu. Ƙara ƙarin tsirrai-'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, kwayoyi, da kayan lambu-a cikin abincin ku don ƙara yawan abincin ku. Kun fi samun fiber daga waɗancan hanyoyin na halitta tunda zaku sami wasu abubuwan gina jiki a lokaci guda. (Kuma FYI, sakamakon bita ya shafi tushen halitta musamman-masu bincike sun cire duk wani binciken da ya ƙunshi kari.)

Idan kun yi aure don cin abinci maras nauyi, har yanzu kuna iya haɗawa da abincin da ke kunshe da fiber, kamar berries, avocados, da ganyayen ganye, maimakon tafiya mai cin nama.

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