Karatu 16 a kan Abincin Abinci - Shin Da Gaske Suna Aiki?

Wadatacce

• Nazarin
• Rage nauyi
• Matakan sikari na jini da ƙwarewar insulin
• LDL, HDL, da duka cholesterol
• Ci da ƙoshi
• Kwayar cututtukan cututtukan zuciya
• Layin kasa

Abubuwan cin ganyayyaki suna girma cikin shahara saboda dalilai na kiwon lafiya da mahalli.

Suna da'awar bayar da fa'idodi daban-daban na kiwon lafiya, tun daga rage kiba da rage sukarin jini zuwa rigakafin cututtukan zuciya, kansar, da saurin mutuwa.

Karatuttukan karatun da bazuwar hanya hanya ce abin dogaro don tattara shaidu kan fa'idojin abinci.

Wannan labarin yana nazarin nazarin sarrafawa na 16 da bazuwar kuzari don kimanta yadda abincin maras cin nama zai iya shafar lafiyar ku.

Nazarin

1. Wang, F. et al. Hanyoyin Abincin Cin ganyayyaki akan Labaran Jinin: Nazarin Tsari da Meta-Analysis of Randomized Control Control.Jaridar Heartungiyar Zuciya ta Amurka, 2015.

Cikakkun bayanai: Wannan zane-zane ya haɗa da mahalarta 832. Ya kalli karatun 11 na cin ganyayyaki, bakwai daga cikinsu cin ganyayyaki ne. Kowane ɗayan karatun akan abincin vegan yana da rukunin sarrafawa. Karatun ya kasance daga makonni 3 zuwa watanni 18.

Masu binciken sun kimanta canje-canje a cikin:

• duka cholesterol
• low-density lipoprotein (LDL) “bad” cholesterol
• high-density lipoprotein (HDL) “mai kyau” cholesterol
• ba HDL cholesterol
• matakan triglyceride

Sakamako: Abubuwan cin ganyayyaki sun saukar da dukkan matakan cholesterol fiye da abincin sarrafawa, amma ba su shafi matakan triglyceride na jini ba. Abubuwan da aka samo ba su nuna musamman ga abincin maras cin nama ba.

Abincin ganyayyaki ya saukar da matakan jini gaba ɗaya, LDL (mara kyau), HDL (mai kyau), da ba cholesterol na ba HDL fiye da abincin sarrafawa. Babu tabbas ko cin ganyayyaki yana da irin wannan tasirin.

2. Macknin, M. et al. Tsarin-Shuke, Babu Addarin Fat da Americanungiyar Heartungiyar Zuciya ta Amurka: Tasiri kan Hadarin zuciya da jijiyoyin jini a Yara Yara tare da Hypercholesterolemia da Iyayensu.Jaridar ilimin yara, 2015.

Cikakkun bayanai: Wannan binciken ya shafi yara 30 tare da kiba da matakan cholesterol da iyayensu. Kowane ɗayan ya bi ko dai abincin vegan ko abincin Heartungiyar Zuciya ta Amurka (AHA) tsawon makonni 4.

Kungiyoyin biyu sun halarci azuzuwan mako-mako da darussan girki takamaiman abincin su.

Sakamako: Adadin adadin kuzari ya faɗi sosai a cikin ƙungiyoyin abinci guda biyu.

Yara da iyayen da suka bi abincin maras cin nama sun ɗan rage furotin, cholesterol, mai mai mai ƙwari, bitamin D, da bitamin B12. Sun kuma cinye mafi yawan carbi da zare fiye da waɗanda suke cikin ƙungiyar AHA.

Yaran da ke bin cin ganyayyaki sun rasa fam 6.7 (3.1 kg), a matsakaita, yayin lokacin karatun.Wannan ya fi 197% fiye da nauyin da waɗanda ke cikin ƙungiyar AHA suka rasa.

A ƙarshen binciken, yaran da ke bin abincin maras cin nama suna da ƙarancin nauyin jikin mutum (BMI) fiye da waɗanda ke bin abincin AHA.

Iyaye a cikin ƙungiyoyi masu cin nama suna da matsakaicin 0.16% ƙananan matakin HbA1c, ma'auni na kula da sukarin jini. Hakanan suna da ƙananan jimla da matakan LDL (mara kyau) na cholesterol fiye da waɗanda ke kan abincin AHA.

Duk abincin biyu sun saukar da haɗarin cututtukan zuciya ga yara da manya. Koyaya, cin ganyayyaki ya sami tasiri sosai a kan nauyin yara da ƙwayar cholesterol na iyaye da matakan sukarin jini.

3. Mishra, S. et al. Gwajin gwagwarmaya da bazuwar tsari na tsarin abinci mai gina jiki don rage nauyin jiki da haɗarin zuciya da jijiyoyin jini a cikin tsarin kamfanoni: Nazarin GEICO.Jaridar Turai ta Gina Jiki, 2013.

Cikakkun bayanai: Masu binciken sun tattara mahalarta 291 daga ofisoshin kamfanoni 10 na GEICO. Kowane ofishi an haɗa shi da wani, kuma maaikata daga kowane rukunin rukunin yanar gizon sun bi ko dai abincin mara cin nama mara kyau ko tsarin sarrafa abinci na makonni 18.

Masu shiga cikin ƙungiyar maras cin nama sun karɓi azuzuwan rukunin talla na mako-mako wanda mai cin abinci ya jagoranta. Sun dauki karin bitamin B12 na yau da kullun kuma an karfafa su su fifita abinci mai ƙarancin glycemic.

Mahalarta ƙungiyar rukuni ba su da canje-canje na abinci kuma ba su halarci tarurrukan talla na mako-mako.

Sakamako: Veungiyar vegan ɗin ta cinye mafi zare da ƙarancin mai, mai ƙanshi, da cholesterol fiye da rukunin sarrafawa.

Mahalarta waɗanda suka bi abincin mara cin nama tsawon makonni 18 sun rasa matsakaicin fam 9.5 (4.3 kilogiram), idan aka kwatanta da fam 0.2 (0.1 kg) a cikin rukunin sarrafawa.

Adadin duka da LDL (mara kyau) na cholesterol sun ragu da 8 mg / dL a cikin ƙungiyar vegan, idan aka kwatanta da kusan babu canji a cikin ƙungiyoyin sarrafawa.

HDL (mai kyau) cholesterol da matakan triglyceride duka sun ƙaru sosai a cikin ƙungiyoyin cin nama fiye da ƙungiyar kulawa.

Matakan HbA1c sun ragu da 0.7% a cikin rukunin vegan, idan aka kwatanta da 0.1% a cikin rukunin sarrafawa.

Masu shiga cikin kungiyoyin maras cin nama sun rasa ƙarin nauyi. Har ila yau, sun inganta ƙwayar cholesterol na jini da matakan sukarin jini idan aka kwatanta da waɗanda ke bin tsarin kula da abinci.

4. Barnard, N. D. et al. Jaridar Magunguna ta Amurka, 2005.

Cikakkun bayanai: Wannan binciken ya shafi mata 64 wadanda suka yi kiba kuma ba su kai ga yin al'ada ba. Sun bi ko dai vegan mai ƙarancin mai ko kuma rage cin abinci mai ƙarancin mai bisa tsarin jagororin National Cholesterol Education (NCEP) na makwanni 14.

Babu takunkumin kalori, kuma an ƙarfafa ƙungiyoyin biyu su ci har sai sun ƙoshi. Mahalarta sun shirya nasu abincin kuma sun halarci zaman tallafi na abinci na mako-mako a duk cikin binciken.

Sakamako: Kodayake babu iyakancewar calorie, ƙungiyoyin biyu suna cinye kusan ƙarancin adadin kuzari 350 a kowace rana. Veungiyar vegan ɗin ta cinye furotin mai ƙarancin abinci, mai, da cholesterol da fireti fiye da rukunin abinci na NCEP.

Mahalarta rukunin vegan sun rasa matsakaicin fam 12.8 (5.8 kg), idan aka kwatanta da fam 8.4 (3.8 kilogiram) a cikin waɗanda ke bin abincin NCEP. Canje-canje a cikin BMI da kewayen kugu kuma sun kasance mafi girma a cikin ƙungiyoyin vegan.

Matakan sikari na jini, insulin mai azumi, da ƙwarewar insulin sun inganta sosai ga duka.

Dukkanin abincin sun inganta alamomi na gudanar da sukarin jini. Koyaya, cin abincin mara kitsen mara cin nama ya taimaka wa mahalarta su rasa nauyi fiye da abincin NCEP mai ƙarancin mai.

5. Turner-McGrievy, G. M. et al. Gwajin asarar nauyi na shekara biyu da aka yiwa kwatankwacin Gwaran cin ganyayyaki zuwa mafi Matsakaicin Abincin mai kiba.Kiba, 2007.

Cikakkun bayanai: Bayan kammala karatun na sama, masu binciken sun ci gaba da tantance 62 daga cikin mahalarta na tsawon shekaru 2. A wannan matakin, mahalarta 34 sun sami tallafi na bin shekara 1, amma sauran ba su sami tallafi ba.

Babu burin ƙayyade kalori, kuma ƙungiyoyin biyu sun ci gaba da cin abinci har sai sun ƙoshi.

Sakamako: Waɗanda ke cikin ƙungiyar maras cin nama sun rasa matsakaicin fam 10.8 (kilogram 4.9) bayan shekara 1, idan aka kwatanta da fam 4 (kilogram 1.8) a cikin ƙungiyar NCEP.

A cikin shekara mai zuwa, ƙungiyoyin biyu sun sake samun nauyi. Bayan shekaru 2, asarar nauyi yakai fam 8.8 (kilogiram 3.1) a rukunin vegan da fam 1.8 (kilogiram 0.8) a cikin ƙungiyar NCEP.

Ba tare da yin aikin abinci ba, matan da suka karɓi zaman tallafi na rukuni sun rasa nauyi fiye da waɗanda ba su karɓe su ba.

Mata a kan cin abincin mara ƙanshi mara nauyi sun rasa ƙarin nauyi bayan shekara 1 da 2, idan aka kwatanta da waɗanda ke bin wani abincin mai ƙarancin mai. Hakanan, waɗanda suka sami goyan bayan ƙungiya sun rasa ƙarin nauyi kuma sun dawo da rauni sosai.

6. Barnard, N.D. da sauran su. Abincin maras cin nama mara kyau na Inganta Glycemic Control da kuma dalilai na haɗarin zuciya da jijiyoyin jini a cikin gwajin gwaji na asibiti a cikin daidaikun mutane tare da Ciwon sukari na 2.Ciwon suga, 2006.

Cikakkun bayanai: Masu binciken sun tattara mahalarta 99 da ke dauke da ciwon sukari na 2 kuma suka dace da su gwargwadon matakan HbA1c.

Daga nan sai masana kimiyya suka ba wa kowane ɗayan bazuwar su bi ko dai abincin vegan mara ƙarancin abinci ko abincin da ya dogara da jagororin 2003 American Ciwones Association (ADA) na makonni 22.

Babu takunkumi akan girman rabo, yawan cin kalori, da kuma carbi akan abincin maras cin nama. Wadanda ke kan abincin ADA an nemi su rage adadin kuzarin su ta hanyar adadin kuzari 500-1,000 a kowace rana.

Kowa ya sami kariyar bitamin B12. Alkahol ya iyakance da aiki sau ɗaya kowace rana ga mata kuma sau biyu a rana ga maza.

Duk mahalarta sun yi zaman farko na farko tare da rijista mai cin abinci kuma sun halarci tarurrukan rukunin abinci na mako-mako a cikin binciken.

Sakamako: Duk ƙungiyoyin biyu sun cinye kusan ƙananan ƙananan adadin kuzari 400 a kowace rana, kodayake ƙungiyar ADA ce kawai ke da umarnin yin hakan.

Duk mahalarta sun rage cin abinci na furotin da mai, amma waɗanda ke cikin ƙungiyar vegan ɗin sun cinye 152% mafi yawan carbs fiye da ƙungiyar ADA.

Mahalarta cin abincin ganyayyaki sun ninka abincinsu na fiber, yayin da adadin zaren da waɗanda ke cikin ƙungiyar ADA suka cinye ya kasance iri ɗaya.

Bayan makonni 22, rukunin vegan ɗin ya rasa matsakaicin fam 12.8 (kilogiram 5.8). Wannan ya fi nauyin 134% fiye da matsakaicin nauyin da aka rasa a cikin ƙungiyar ADA.

Adadin cholesterol, LDL (mara kyau), da HDL (mai kyau) cholesterol duk sun faɗi a cikin ƙungiyoyin biyu.

Koyaya, a cikin ƙungiyar maras cin nama, matakan HbA1c ya faɗi da maki 0.96. Wannan ya fi kashi 71% fiye da matakan masu halartar ADA.

Shafin da ke ƙasa yana nuna canjin HbA1c a cikin ƙungiyoyin cin ganyayyaki (shuɗi) da ƙungiyoyin abinci na ADA (ja).

Kammalawa:

Dukkanin abincin sun taimaka wa mahalarta su rasa nauyi kuma su inganta sukarin jininsu da matakan cholesterol. Koyaya, waɗanda ke kan ganyayyaki mara cin nama sun sami raguwa mafi girma a cikin asarar nauyi da sukarin jini fiye da waɗanda ke bin abincin ADA.

7. Barnard, N.D. da sauran su. Abincin mara cin nama mara nauyi da kuma abincin sukari na yau da kullun don kula da ciwon sukari na 2: bazuwar, sarrafawa, gwajin gwaji na 74-wk.Jaridar Amurka ta Gina Jiki, 2009.

Cikakkun bayanai: Masu bincike sun bi mahalarta daga binciken da ya gabata don ƙarin makonni 52.

Sakamako: A ƙarshen lokacin karatun na mako 74, mahalarta 17 a cikin rukunin vegan ɗin sun rage yawan magungunan ciwon sukari, idan aka kwatanta da mutane 10 a cikin ƙungiyar ADA. Matakan HbA1c sun faɗi sosai a cikin ƙungiyar vegan.

Masu shiga cikin ƙungiyar maras cin nama sun kuma rasa fam 3 (1.4 kg) fiye da waɗanda ke kan abincin ADA, amma bambancin ba shi da mahimmancin lissafi.

Bugu da ƙari, LDL (mara kyau) da yawan matakan cholesterol sun faɗi da 10.1-13.6 mg / dL ƙari a cikin ƙungiyoyin vegan fiye da na ADA.

Kammalawa:

Dukkanin abincin sun inganta sikari da ƙwayar cholesterol a cikin mutanen da ke da ciwon sukari na 2, amma tasirin ya fi girma tare da cin ganyayyaki. Dukkanin abincin sun ba da gudummawa ga asarar nauyi. Bambance-bambance tsakanin abincin ba su da mahimmanci.

8. Nicholson, A. S. et al. Magungunan rigakafi, 1999.

Cikakkun bayanai: Mutane goma sha ɗayan da ke da ciwon sukari na 2 suka bi ko dai rashin cin abincin mara ƙabilar vegan ko kuma mai ƙarancin mai mai na tsawon makonni 12.

An ba dukkan mahalarta abincin abincin dare da abincin dare bisa ga ƙayyadaddun tsarin abincin su. Mahalarta za su iya zaɓar don shirya nasu abincin idan sun ga dama, amma yawancinsu sun yi amfani da zaɓin abincin da aka ba su.

Abincin mara cin nama ya ƙunshi ƙananan mai, kuma mahalarta sun cinye kusan adadin ƙarancin adadin kuzari 150 a kowane abinci fiye da waɗanda ke kan abincin yau da kullun.

Duk mahalarta sun halarci zaman daidaitawa na rabin yini, kazalika da halartar rukunin tallafi kowane sati a cikin karatun.

Sakamako: A cikin ƙungiyar maras cin nama, saurin matakan sukarin jini ya faɗi da kashi 28%, idan aka kwatanta da raguwar 12% a cikin waɗanda ke bin abinci mai ƙarancin mai.

Hakanan mutanen da ke cin ganyayyaki sun rasa matsakaicin fam 15.8 (kilogiram 7.2) sama da makonni 12. Wadanda ke cikin abincin na yau da kullun sun yi asarar kusan fam 8.4 (kilogram 3.8).

Babu bambance-bambance a duka kuma matakan LDL (mara kyau) na cholesterol, amma HDL (mai kyau) ƙwayoyin cholesterol sun faɗi a cikin rukunin vegan.

Abincin mara cin nama mai ƙarancin na iya taimakawa rage saurin sukarin jini kuma yana taimaka wa mutane su rasa nauyi fiye da abincin da ba shi da ƙima.

9. Turner-McGrievy, G. M. et al. Nutrition Research, 2014.

Cikakkun bayanai: Mata goma sha takwas tare da kiba ko kiba da cututtukan ƙwayoyin cuta na polycystic ovarian (PCOS) sun bi ko dai rashin cin nama mara ƙanshi ko kuma cin abinci mai ƙarancin kalori na tsawon watanni 6. Hakanan akwai zaɓi don shiga ƙungiyar tallafi ta Facebook.

Sakamako: Waɗanda ke cikin ƙungiyar vegan ɗin sun rasa jimillar nauyin 1.8% na nauyin jikinsu a cikin watanni 3 na farko, yayin da waɗanda ke cikin ƙungiyar ƙananan kalori ba su rasa nauyi ba. Koyaya, babu wani bambanci mai mahimmanci bayan watanni 6.

Bugu da ƙari, mahalarta tare da haɓakawa mafi girma a cikin ƙungiyar tallafi na Facebook sun rasa nauyi fiye da waɗanda ba su shiga ba.

Mutanen da ke bin cin ganyayyaki sun cinye kimanin adadin kuzari 265 ƙasa da waɗanda ke kan abincin mai ƙananan kalori, duk da cewa ba su da takamaiman kalori.

Masu shiga cikin ƙungiyar maras cin nama kuma suna cin ƙarancin furotin, mai ƙaran mai, da mafi yawan carbi fiye da waɗanda ke bin ƙarancin abincin kalori.

Ba a lura da bambance-bambance a cikin ciki ko alamomin da ke da alaƙa da PCOS tsakanin ƙungiyoyin biyu.

Abincin mara cin nama na iya taimakawa rage yawan amfani da kalori, koda ba tare da burin ƙuntatawa kalori ba. Hakanan yana iya taimaka mata tare da PCOS rasa nauyi.

10. Turner-McGrievy, G. M. et al. Gina Jiki, 2015.

Cikakkun bayanai: Manya hamsin tare da kiba sun bi ɗaya daga biyar mai ƙarancin mai, ƙarancin abinci mai ƙoshin glycemic na watanni 6. Abincin ya kasance maras cin nama ne, mai cin ganyayyaki, mai cin ganyayyaki, mai cin ganyayyaki, ko mai cin abinci.

Wani likitan abinci mai rijista ya shawarci mahalarta game da abincin su kuma ya ƙarfafa su su rage sarrafa da abinci mai sauri.

Duk mahalarta, ban da waɗanda ke cikin ƙungiyar cin abinci mai cin komai, sun halarci tarurrukan rukuni na mako-mako. Omungiyar ta kowa da kowa ta halarci zaman kowane wata kuma sun sami irin abincin iri ɗaya ta imel na mako maimakon.

Duk mahalarta sun cinye ƙarin bitamin B12 a kowace rana kuma suna da damar yin amfani da ƙungiyoyin tallafi na Facebook masu zaman kansu.

Sakamako: Masu shiga cikin ƙungiyar maras cin nama sun rasa matsakaicin kashi 7.5% na nauyin jikinsu, wanda shine mafi yawan dukkanin ƙungiyoyin. Idan aka kwatanta, waɗanda ke cikin ƙungiyar gaba ɗaya sun rasa kashi 3.1% kawai.

Idan aka kwatanta da ƙungiyar gabaɗaya, ƙungiyar vegan ɗin ta cinye yawancin ƙwayoyin cuta, ƙananan adadin kuzari, da ƙarancin mai, duk da cewa ba su da kalori ko burin ƙuntataccen mai.

Abincin sunadaran bai banbanta sosai tsakanin kungiyoyi ba.

Abubuwan cin ganyayyaki na iya zama mafi tasiri ga rasa nauyi fiye da mai cin ganyayyaki, mai cin ganyayyaki, mai cin ganyayyaki, ko cin abinci mai cin abinci.

11. Lee, Y-M. et al. Hanyoyin Abincin Abincin Marasa Ruwan Ruwan Kawa da Tsarin Abincin Ciwon Gari na Gycemic Control na Marasa lafiya tare da Ciwon Suga na 2: Gwajin Asibiti na Mako-12.TAMBAYA DAYA, 2016.

Cikakkun bayanai: A cikin wannan binciken, mutane 106 da ke dauke da ciwon sukari na 2 sun bi ko wane irin abinci ne na cin ganyayyaki ko kuma abincin yau da kullun wanda theungiyar Ciwon Suga ta Koriya (KDA) ta ba da shawarar makonni 12.

Babu ƙuntatawa kan cin abincin kalori ga kowane rukuni.

Sakamako: Mahalarta ƙungiyar cin ganyayyaki suna cinye kimanin adadin ƙananan kalori 60 kowace rana, idan aka kwatanta da ƙungiyar abinci ta al'ada.

Matakan HbA1c sun ragu a cikin ƙungiyoyin biyu. Koyaya, waɗanda ke cikin ƙungiyar vegan sun rage matakan su da 0.3-0.6% fiye da rukunin abinci na al'ada.

Abin sha'awa, BMI da kewayen kugu sun ragu ne kawai a cikin rukunin vegan.

Babu manyan canje-canje a cikin karfin jini ko matakan cholesterol na jini tsakanin ƙungiyoyi.

Dukkanin abincin sun taimaka tare da gudanar da sukarin jini, amma abincin maras cin nama ya sami tasiri fiye da abincin yau da kullun. Abincin mara cin nama ya kasance mafi tasiri a rage BMI da kewaye kugu.

12. Belinova, L. da dai sauransu. Bambancin Matsakaicin Matsakaicin Matsakaicin Nama mai sarrafawa da Abincin Abincin Isocaloric akan Amsar Hormone na Cutar Gastrointestinal a cikin Batutuwa Masu fama da Ciwon Suga na 2 da Kula da Lafiya: Nazarin Tsallake Tsallake-tsallake.TAMBAYA DAYA, 2014.

Cikakkun bayanai: Mutane hamsin da ke dauke da ciwon sukari na 2 da 50 ba tare da ciwon sukari ba sun sha ko dai furotin da wadataccen burger alade ko kuma mai cin nama mai naman alade.

Masu binciken sun auna yawan jini na sukari, insulin, triglycerides, acid mai mai ba da kyauta, sinadarin hormones na abinci, da alamomin danniya da ke sanya maye kafin cin abinci kuma har zuwa minti 180 bayan cin abincin.

Sakamako: Dukkanin abincin sun samar da amsoshin sukarin jini iri ɗaya a cikin ƙungiyoyin biyu akan lokacin karatun na minti 180.

Matakan insulin sun dade sosai bayan cin nama fiye da na cin nama, ba tare da la'akari da matsayin ciwon sukari ba.

Matakan Triglyceride sun tashi, kuma acid mai ƙyama ya faɗi fiye da bayan cin naman. Wannan ya faru a cikin ƙungiyoyin biyu, amma bambancin ya fi girma a cikin waɗanda ke da ciwon sukari.

Abincin nama ya haifar da raguwar haɓakar yunwar ghrelin fiye da abincin vegan, amma a cikin mahalarta masu lafiya. A cikin waɗanda ke da ciwon sukari, matakan ghrelin sun yi kama da nau'in abinci iri biyu.

A cikin waɗanda ke da ciwon sukari, alamomin ɓarkewar ƙwayoyin cuta masu lalata ƙwayoyin cuta sun tashi sama bayan cin nama fiye da bayan cin ganyayyaki.

Waɗanda ba su da ciwon sukari sun sami ƙaruwa a cikin aikin antioxidant bayan cin ganyayyaki.

A cikin lafiyayyun mutane, abinci mara cin nama na iya zama mara tasiri sosai wajen rage yunwa ƙasa amma mafi kyau a haɓaka aikin antioxidant. Abincin nama zai iya haifar da ƙarin damuwa a cikin mutanen da ke fama da ciwon sukari. Wannan na iya haifar da babbar buƙatar insulin.

13. Neacsu, M. et al. Jaridar Amurka ta Gina Jiki, 2014.

Cikakkun bayanai: Maza ashirin tare da kiba sun bi ko dai mai cin ganyayyaki ko na nama, ƙimar kiba mai nauyi na tsawon kwanaki 14.

Bayan kwanaki 14 na farko, mahalarta sun canza kayan abinci, don ƙungiyar mai cin ganyayyaki ta karɓi abincin nama na kwanaki 14 masu zuwa kuma akasin haka.

Abubuwan abinci sun dace da kalori kuma sun samar da 30% na adadin kuzari daga furotin, 30% daga mai, da kuma 40% daga carbs. Abincin ganyayyaki ya ba da furotin na waken soya.

Ma'aikatan binciken abinci sun ba da dukkan abincin.

Sakamako: Kungiyoyin biyu sun rasa kusan fam 4.4 (kilogiram 2) da 1% na nauyin jikinsu, ba tare da la'akari da abincin da suke ci ba.

Babu bambanci a cikin ƙimar yunwa ko sha'awar ci tsakanin ƙungiyoyin.

Abincin abincin ya kasance mai daraja ga dukkan abinci, amma mahalarta gaba ɗaya sun auna abincin da ke ƙunshe da nama fiye da na vegan na tushen waken soya.

Dukkanin abincin sun rage duka, LDL (mara kyau) da HDL (mai kyau) cholesterol, triglycerides, da glucose. Koyaya, raguwa a cikin duka cholesterol ya kasance mafi girma ga cin abincin maras nama.

Matakan ghrelin sun yi ƙasa kaɗan a cikin abincin nama, amma bambancin bai isa ya zama mai mahimmanci ba.

Dukkanin abincin guda biyu suna da irin wannan tasirin akan asarar nauyi, ci abinci da matakan hanji.

14. Clinton, C. M. et al. Cikakken Abincin, Abincin Abincin Shuke-shuke Yana Saukaka Alamomin Cutar Osteoarthritis.Amosanin gabbai, 2015.

Cikakkun bayanai: Mutane arba'in tare da osteoarthritis sun bi abinci gaba ɗaya, abincin ganyayyaki ko kuma abincinsu na yau da kullun na tsawon makonni 6.

Duk mahalarta sun karɓi umarni don cin abinci kyauta kuma kada ku ƙidaya adadin kuzari. Dukkanin kungiyoyin sun shirya nasu abincin a lokacin karatun.

Sakamako: Masu shiga cikin ƙungiyar cin ganyayyaki sun ba da rahoton ci gaba mafi girma a matakan makamashi, ƙarfin jiki, da aiki na zahiri, idan aka kwatanta da rukunin abinci na yau da kullun.

Hakanan abincin maras cin nama ya haifar da mafi girman sakamako akan kimantawar kimar aiki tsakanin masu halartar osteoarthritis.

Cikakken abinci, cin ganyayyaki mai cin ganyayyaki ya inganta bayyanar cututtuka a cikin mahalarta tare da osteoarthritis.

15. Peltonen, R. et al. Jaridar British Journal of Rheumatology, 1997.

Cikakkun bayanai: Wannan binciken ya shafi mutane 43 tare da cututtukan zuciya na rheumatoid. Mahalarta sun cinye ko dai ɗanye, ɗanɗano mai cin ganyayyaki mai wadataccen lactobacilli ko abincinsu na yau da kullun na tsawan watanni 1.

Mahalarta taron a cikin rukunin vegan sun sami abinci mai cike da abinci a cikin binciken.

Masu bincike sunyi amfani da samfuran tabo don auna flora flora da tambayoyi don kimanta aikin cuta.

Sakamako: Masu bincike sun gano mahimman canje-canje a cikin ƙirar fatar mahalarta waɗanda suka cinye haɓakar probiotic, mai ɗanɗano, amma babu canje-canje ga waɗanda suka bi abincin da suka saba.

Masu shiga cikin ƙungiyar maras cin nama suma sun sami ci gaba sosai a cikin alamun cututtukan, kamar kumburi da haɗin gwiwa.

Abincin probiotic mai wadataccen abinci mai ɗanɗano ya bayyana ya canza fure flora kuma ya rage alamun cututtukan cututtukan zuciya na rheumatoid, idan aka kwatanta da tsarin cin abinci na yau da kullun.

16. Nenonen, M.T. et al. Jaridar British Journal of Rheumatology, 1998.

Cikakkun bayanai: Wannan binciken ya bi mahalarta guda 43 kamar nazarin da ke sama, amma na ƙarin watanni 2-3.

Sakamako: Mahalarta ƙungiyar raw vegan sun rasa kashi 9% na nauyin jikinsu, yayin da ƙungiyar kulawa ta sami 1% na nauyin jikinsu, a matsakaita.

A ƙarshen binciken, sunadaran jini da bitamin B12 matakan sun ɗan faɗi kaɗan, amma kawai a cikin rukunin vegan.

Masu shiga cikin ƙungiyar cin ganyayyaki sun ba da rahoton ƙarancin ciwo, kumburin haɗin gwiwa, da taurin safe fiye da waɗanda ke ci gaba da abincin da suke ci. Komawa ga abincinsu gaba daya ya kara bayyanar da alamun su.

Koyaya, lokacin da masana kimiyya suka yi amfani da ƙarin alamun haƙiƙa don auna alamomin cututtukan rheumatoid, ba su sami wani bambanci tsakanin ƙungiyoyin ba.

Wasu daga cikin mahalarta kan cin ganyayyaki sun ba da rahoton alamun tashin zuciya da gudawa, wanda ya sa suka janye daga binciken.

Abincin probiotic mai wadataccen abinci mai ɗanɗano ya haɓaka asarar nauyi da haɓaka alamomin cututtukan cikin jiki a cikin waɗanda ke fama da cututtukan zuciya na rheumatoid.

Rage nauyi

Goma daga cikin binciken da aka yi a sama sun kalli illar cin ganyayyaki akan raunin nauyi. A cikin 7 daga cikin waɗannan nazarin 10, abincin maras cin nama ya bayyana yana da tasiri fiye da abincin sarrafawa don taimaka wa mahalarta su rasa nauyi.

A cikin binciken daya, mahalarta kan cin ganyayyaki sun rasa ƙarin fam 9.3 (4.2 kilogiram) a cikin makonni 18 fiye da waɗanda ke bin tsarin sarrafa abinci ().

Wannan gaskiyane koda lokacin da aka bawa mahalarta cin abinci damar cin abinci har sai sun cika, yayin da ƙungiyoyin kulawa zasu takura masu adadin kuzari (,).

Halin da ake da shi na cin karancin adadin kuzari a kan abincin ganyayyaki na iya zama saboda yawan cin abincin da ake ci, wanda zai iya taimaka wa mutane su ji sun koshi (,,,).

Contentananan abun ciki mai yawa na yawancin abincin vegan da aka yi amfani da su a cikin waɗannan karatun na iya bayar da gudummawa (,,,,).

Koyaya, lokacin da aka daidaita abubuwan abincin don adadin kuzari, abincin maras cin nama bai da wani tasiri fiye da tsarin sarrafa abinci don rage nauyi ().

Ba yawancin karatu bane suka bayyana ko asarar nauyi tazo ne daga asarar kitsen jiki ko asarar tsokar jiki.

Matakan sikari na jini da ƙwarewar insulin

Duk da yake gabaɗaya ya fi girma a cikin ɗakunan abinci, abincin ganyayyaki ya ninka har sau 2.4 mafi inganci wajen inganta kula da sukarin jini a cikin mutanen da ke fama da ciwon sukari, idan aka kwatanta da sarrafa abinci.

A cikin 7 daga 8 na binciken, bincike ya nuna cewa cin ganyayyaki ya inganta gudanar da glucose fiye da na yau da kullun, gami da waɗanda ADA, AHA, da NCEP suka ba da shawara.

A cikin binciken na takwas, masu bincike sun ba da rahoton cewa cin ganyayyaki yana da tasiri kamar cin abinci mai kulawa ().

Wannan na iya kasancewa saboda yawan cin fiber, wanda zai iya kawo cikas ga amsar suga (,,,).

Babban hasara mai nauyi akan cin ganyayyaki na iya taimaka wajan rage yawan sukarin jini.

LDL, HDL, da duka cholesterol

A cikin duka, nazarin 14 yayi nazarin tasirin abincin mara cin nama akan matakan cholesterol na jini.

Abubuwan cin ganyayyaki sun fi zama mafi inganci a rage duka da LDL (mara kyau) cholesterol, idan aka kwatanta da abubuwan sarrafa abinci gabaɗaya (,,,).

Koyaya, illolin akan HDL (mai kyau) cholesterol da matakan triglyceride sun haɗu. Wasu karatun da aka ruwaito sun karu, wasu na raguwa, wasu kuma babu wani tasiri ko kadan.

Ci da ƙoshi

Karatuna biyu ne kacal suka yi nazarin tasirin abincin mara cin nama a kan ci da koshi.

Na farko ya ba da rahoton cewa cin ganyayyaki ya rage haɓakar yunwar ghrelin ƙasa da abinci mai ƙunshe da nama a cikin mahalarta masu lafiya. Na biyu ba da rahoton babu bambanci tsakanin cin ganyayyaki da abincin da ke dauke da nama a cikin mutanen da ke da ciwon sukari (,).

Kwayar cututtukan cututtukan zuciya

Uku daga cikin binciken sun kalli yadda cin abincin mara cin nama zai iya shafar cutar sankara ko kuma cututtukan zuciya na rheumatoid.

A cikin dukkanin karatun uku, mahalarta sun ce cin ganyayyaki ya inganta alamun su sosai fiye da abincin da suke sabawa na yau da kullun (,,).

Layin kasa

Abincin mara cin nama na iya taimakawa cikin raunin kiba da taimakawa mutane sarrafa suga na jini da matakan cholesterol.

Hakanan yana iya taimakawa rage alamun cututtukan arthritis.

Kyakkyawan tsarin cin ganyayyaki na iya ba da kewayon fa'idodin kiwon lafiya.