Cikakken Tsarin Abincin Marasa Cin nama da Samfurin Jari

Wadatacce

• Menene abincin maras cin nama?
• Amfanin lafiyar ganyayyaki
• Jerin cinikin ganyayyaki
• Sabbin kayan
• Daskararre kayan
• Cikakken hatsi
• Gurasa da fasas
• Tushen sunadarai
• Madadin madadin
• Gwai madadin
• Kiwan lafiya
• Kayan ciye-ciye
• Abin Dadi
• Kayan yaji da kayan kamshi
• Samfurin shirin abinci
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Entialarin ƙasa da kiyayewa
• Karancin abinci
• Kari
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Abincin cin ganyayyaki an danganta shi da fa'idodi daban-daban na kiwon lafiya, gami da ingantaccen kula da nauyi da kariya daga wasu cututtuka na yau da kullun.

Koyaya, nemo daidaitaccen, abinci mai lafiya akan cin ganyayyaki na iya zama da wuya galibi.

Idan an shirya shi ba daidai ba, abincin vegan na iya haifar da ƙarancin abinci da matsalolin lafiya.

Wannan labarin yana ba da ingantaccen tsarin cin ganyayyaki da samfurin menu don farawa.

Menene abincin maras cin nama?

Abincin maras nama shine tsarin cin abinci wanda ke kawar da duk kayan dabbobi, ciki har da nama, kifi, ƙwai, kiwo, da zuma.

Mutane suna yanke shawarar ɗaukar vegananci saboda dalilai daban-daban, kamar damuwa na ɗabi'a ko ka'idojin addini.

Wasu kuma na iya yanke shawara su zama masu cin ganyayyaki don rage sawun muhallin su, tunda ana tunanin irin abincin da ake shukawa zai samar da karancin hayaki mai gurbata muhalli da kuma amfani da albarkatun kasa kadan.

Duk da haka, tasirin muhalli na kowane irin abinci ya dogara da dalilai da yawa, gami da yadda ake samar da abinci, a kunshe, kuma a kai su (,).

Wasu kuma suna yanke shawara su bi abincin maras cin nama don dalilai na kiwon lafiya, saboda cin ganyayyaki yana haɗuwa da fa'idodi masu yawa kuma yana iya taimaka ma hana wasu cututtukan cututtuka ()

Musamman, an nuna alamun cin ganyayyaki don inganta lafiyar zuciya, ƙara ƙimar nauyi, da tallafawa kula da sukarin jini (,,).

Abincin ganyayyaki yana kawar da duk kayan dabba, gami da nama da kiwo. Mutane na iya ɗaukar veganism don ɗabi'a, addini, muhalli, ko kuma dalilan kiwon lafiya.

Amfanin lafiyar ganyayyaki

Bincike ya nuna cewa cin ganyayyaki mara kyau na iya inganta fannoni da yawa na lafiyar ku.

Dangane da wani bita, masu cin ganyayyaki suna da kasada 75% na haɗarin kamuwa da cutar hawan jini fiye da komai, ko waɗanda suke cin nama da tsire-tsire ().

Hakanan suna da alamun ƙaramin ƙarfin jiki (BMI) da ƙananan matakan jimla da LDL (mara kyau) cholesterol. Babban matakan waɗannan alamomin duk abubuwan haɗari ne ga cututtukan zuciya ().

Hakanan kayan cin ganyayyaki na iya taimakawa cikin sarrafa nauyi.

Studyaya daga cikin binciken da aka yi a cikin mata 18 ya gano cewa bin cin ganyayyaki na tsawon watanni 6 ya haifar da rage adadin kalori da mai, da kuma saurin rage nauyi na gajeren lokaci, idan aka kwatanta da mai kalori mai karancin abinci, mai cin komai ().

Wasu bincike kuma sun ba da shawarar cewa cin ganyayyaki na iya zama da amfani ga sarrafa sukari a cikin jini kuma zai iya taimakawa rage haɗarin ciwon sukari (,).

A zahiri, binciken daya a cikin kusan mutane 61,000 ya nuna cewa masu cin ganyayyaki sun ninka sau 2.6 daƙyar haifar da ciwon sukari na 2 fiye da komai ().

Hakanan abincin mara cin nama na iya rage alamun cututtukan osteoarthritis - gami da ciwon haɗin gwiwa da kumburi - da kuma haɗarin wasu cututtukan daji, kamar na nono da na prostate (,).

Abubuwan cin ganyayyaki suna da alaƙa da fa'idodi da yawa, gami da inganta lafiyar zuciya, saurin rage nauyi na gajeren lokaci, inganta haɓakar sukari a cikin jini, rage ciwon haɗin gwiwa, da rage haɗarin cutar kansa.

Jerin cinikin ganyayyaki

Ya kamata cin abinci mai cin ganyayyaki ya ƙunshi nau'ikan hatsi, sunadarai, ƙwayoyin mai daɗi, da 'ya'yan itatuwa da kayan marmari.

Abinci kamar kwaya, iri, hatsi, kayan waken soya, da yisti mai gina jiki duk suna iya haɓaka haɓakar furotin a cikin yini.

A halin yanzu, man avocado, man kwakwa, da man zaitun suna da gina jiki, zaɓuɓɓuka masu daɗin cin nama don ƙoshin lafiya.

Anan ga jerin kayan cin ganyayyaki don taimaka muku farawa.

Sabbin kayan

• Kayan lambu: bishiyar asparagus, barkono mai kararrawa, broccoli, kabeji, karas, farin kabeji, tafarnuwa, kale, albasa, dankali, alayyahu, tumatir, zucchini, da sauransu.
• 'Ya'yan itãcen marmari apples, banana, blueberries, grapes, graffit, lemons, lemun tsami, kiwi, lemu, peach, pears, pomegranates, strawberries, da sauransu.

Daskararre kayan

• Kayan lambu: broccoli, Brussels sprouts, butternut squash, karas, farin kabeji, masara, koren wake, Peas, medley medley, da dai sauransu.
• 'Ya'yan itãcen marmari blackberries, blueberries, cherries, mangoes, pineapples, raspberries, strawberries, da sauransu.

Cikakken hatsi

• sha'ir
• shinkafar ruwan kasa
• buckwheat
• bulgur
• farro
• hatsi
• quinoa
• dawa
• teff

Gurasa da fasas

• taliya mai shinkafa ruwan kasa
• Taliyar alkama duka
• burodin da aka toya, kamar su gurasar Ezekiel
• kunshin shinkafar ruwan kasa

Tushen sunadarai

• Kwayoyi: almond, kwayar Brazil, cashews, hazelnuts, kwayar macadamia, gyada, pecans, pistachios, goro, da sauransu.
• Tsaba: seedsa chian chia, flaa flaan flax, heampan hatsi, pumpakinan kabewa, saesan sesame, suna sunan sunflower, da dai sauransu.
• Legumes: wake wake, wake, wake, wake, wake, da dai sauransu.
• Soy kayayyakin: tempeh, tofu, da dai sauransu.
• Furotin furotin: furotin furotin na fis, furotin shinkafa mai yalwa, furotin hemp, da sauransu.

Madadin madadin

• Maye gurbin Milk: almond, cashew, kwakwa, flax, oat, shinkafa, da madarar waken soya, da sauransu.
• Maimaita yogurt: almond, cashew, kwakwa, flax, da sog yogurts, da dai sauransu.
• Cuku maras nama: cuku mai cin nama, da yankakku da yankakkun iri, da dai sauransu.

Gwai madadin

• aquafaba
• arrowroot foda
• chia tsaba
• masarar masara
• flax abinci
• kayan kwalliyar ganyayyaki wanda aka shirya shi
• silken tofu

Kiwan lafiya

• avocados
• man avocado
• man kwakwa
• man flax
• man zaitun
• kwakwa mara dadi
• tahini

Kayan ciye-ciye

• edamame
• duhun cakulan
• 'ya'yan itace da aka bushe
• 'ya'yan itace fata
• hummus
• goro man shanu
• pits kwakwalwan kwamfuta
• popcorn
• gasashen kaji
• tsiren ruwan teku
• gaurayar hanya

Abin Dadi

• sukarin kwakwa
• kwanakin
• maple syrup
• molasses
• 'ya'yan monk
• stevia

Kayan yaji da kayan kamshi

• barkono cayenne
• garin hoda
• kirfa
• cumin
• garin tafarnuwa
• ginger na ƙasa
• Yisti mai gina jiki
• paprika
• barkono
• Rosemary
• kanwarka
• turmeric

Lura cewa yawancin kayan cinikin vegan da aka samo a shagon - kamar su maye gurbin nama - yawanci ana ɗora su da sodium, fillers, additives, da sauran abubuwan da zasu cutar da lafiyar ku.

Ka yi ƙoƙari ka dage kan yawancin abinci gaba ɗaya, abincin da ba a sarrafa shi ba - kuma ka nisanci naman izgili da sauran kayan marmari da ake sarrafawa da abinci mai kanshi.

Ya kamata cin abinci mai cin ganyayyaki ya hada da yayan itatuwa iri-iri, kayan lambu, hatsi gaba daya, sunadarai, da lafiyayyen mai.

Samfurin shirin abinci

Anan ga samfurin abincin mako guda wanda zai ƙunshi ofan abinci masu gina jiki waɗanda za a iya jin daɗin cin abincin maras cin nama.

Litinin

• Karin kumallo: naman alade mai naman alade tare da naman kaza, avocado, da kuma busassun arugula
• Abincin rana: taliyar hatsi tare da lentil “ƙwallon nama” da kuma gefen salad
• Abincin dare: farin kabeji da taccope tare da guacamole da pico de gallo
• Abun ciye-ciye: popcorn mai iska, da kwakwalwan kale, da gaurayar hanya

Talata

• Karin kumallo: yogurt na kwakwa da 'ya'yan itace, goro, da' ya'yan chia
• Abincin rana: tofu tare da jan kabejin da aka dafa, tsiron Brussels, da kuma ɗan uwan ​​couscous
• Abincin dare: Burodi naman kaza tare da farin kabeji da wake koren Italiyanci
• Abun ciye-ciye: barkono mai kararrawa tare da guacamole, 'ya'yan itace mai laushi, da kuma kunkuntun teku

Laraba

• Karin kumallo: Gwargwadon dankalin turawa mai zaki tare da man gyada da ayaba
• Abincin rana: tempeh taco salad tare da quinoa, avocados, tumatir, albasa, wake, da cilantro
• Abincin dare: oat risotto tare da chard na Switzerland, namomin kaza, da kuma squash na butternut
• Abun ciye-ciye: gauraye berries, farfadowar furotin, da walnuts

Alhamis

• Karin kumallo: abinci mara kwai tare da token silk, broccoli, tumatir, da alayyahu
• Abincin rana: kaji da alayyahu tare da shinkafar ruwan kasa
• Abincin dare: Rumun lentil na Bahar Rum tare da cucumbers, zaituni, barkono, tumatir busasshen rana, kale, da faski
• Abun ciye-ciye: gasassun edamame, yankakken pear, da kuzarin kuzari da aka yi da hatsi, 'ya'yan chia, man goro, da busasshen' ya'yan itace

Juma'a

• Karin kumallo: oats na dare tare da yanka apple, 'ya'yan kabewa, kirfa, da man shanu
• Abincin rana: black begg veggie burger tare da steamed broccoli da dankalin turawa mai dadi
• Abincin dare: mac da “cuku” tare da yisti mai gina jiki da koren ganye
• Abun ciye-ciye: pistachios, granola da aka yi a gida, da kwakwa chia pudding

Asabar

• Karin kumallo: gwanin karin kumallo tare da tempeh, broccoli, kale, tumatir, da zucchini
• Abincin rana: Tofa-ginger tofu tare da soyayyen kayan marmari da quinoa
• Abincin dare: salatin wake tare da peas mai ido, tumatir, masara, barkono mai kararrawa, da albasa
• Abun ciye-ciye: gasasshen 'ya'yan kabewa, inabi mai sanyi, da seleri tare da man shanu

Lahadi

• Karin kumallo: kayan lambu duka tare da avocado da yisti mai gina jiki tare da farfadowar furotin
• Abincin rana: lentil chili tare da gasasshen bishiyar asparagus da gasa dankalin turawa
• Abincin dare: Paella kayan lambu tare da shinkafar ruwan kasa, albasa, tumatir, barkono mai kararrawa, atishoki, da kaji
• Abun ciye-ciye: almond, salatin 'ya'yan itace, da karas tare da hummus

Tsarin abinci na samfurin da aka jera a sama yana ba da haske ga yawancin kayan ƙoshin lafiya da jita-jita waɗanda za a iya jin daɗin cin abinci mara kyau mara kyau.

Entialarin ƙasa da kiyayewa

Kodayake tsarin cin ganyayyaki mai kyau na iya zama mai lafiya kuma mai gina jiki, tsarin cin ganyayyaki wanda ba a shirya shi da kyau ba zai iya cutar da lafiyar ku.

Anan akwai wasu abubuwan da zaku iya la'akari yayin fara cin ganyayyaki.

Karancin abinci

Abincin cin ganyayyaki na iya alaƙa da haɗarin haɗarin rashin abinci mai gina jiki da yawa.

Wannan saboda nama, kifi, da kaji suna da wadataccen kayan abinci masu mahimmanci waɗanda galibi basu da abinci daga tushen tsire-tsire, gami da furotin, baƙin ƙarfe, zinc, bitamin B12, phosphorus, da omega-3 fatty acid ().

Kayan dabbobi kamar ƙwai da kiwo suma suna da furotin da ƙananan ƙwayoyi kamar alli, potassium, phosphorus, iodine, iron, da magnesium (,).

Cire waɗannan abincin gaba ɗaya daga abincinku na iya haɓaka haɗarin rashin abinci mai gina jiki.

Musamman, masu cin ganyayyaki na iya kasancewa cikin haɗarin rashin rashi na bitamin B12, bitamin D, alli, iodine, baƙin ƙarfe, da furotin (,).

Wannan na iya haifar da ƙarin haɗarin al'amura kamar rashin jini, raunin ƙasusuwa, da raunin rigakafi (,,,, 22).

Levelsananan matakan bitamin B12 na iya zama musamman game da lokacin ciki, kamar yadda rashi na iya yiwuwar ƙara haɗarin lahani na ƙananan ƙwayoyin cuta da lalata kwakwalwar jaririn da tsarin jin tsoro ().

Ciki har da nau'ikan kayan abinci masu gina jiki da abinci masu karfi a cikin abincinku ya zama dole don tabbatar kun cika bukatunku na abinci.

Ana iya samun Vitamin B12 da bitamin D a cikin abinci masu ƙarfi, kamar su madara da ke tsiro, hatsi, da yisti mai gina jiki.

A halin yanzu, ana samun furotin, tutiya, da baƙin ƙarfe a cikin ƙwayayen da ake shukawa, kayayyakin waken soya, kwayoyi, da tsaba.

Ciki har da matsakaicin gishirin iodi a cikin abincinku na iya taimaka muku biyan bukatunku na iodine.

Kari

Zai iya zama da ƙalubale don saduwa da bukatun ku na gina jiki yayin bin tsarin cin ganyayyaki.

Wasu abubuwan gina jiki kamar bitamin B12, bitamin D, da iodine, ana samun su da farko a cikin kayayyakin dabbobi da wasu abinci masu ƙarfi.

Ari da shi, yayin da baƙin ƙarfe wanda ba shi da heme yana faruwa a cikin nau'ikan abinci na tsire-tsire, ƙila ba a shanye shi sosai kamar baƙin ƙarfen da ake samu a kayayyakin dabbobi ().

Shan kwayar magani mai yawa ko wasu abubuwan kari na iya taimakawa wajen cike duk wasu gibin abinci da samarda mahimman kayan abinci wanda zaka iya rasa.

Don kyakkyawan sakamako, nemi multivitamin wanda ya ƙunshi bitamin B12, zinc, ƙarfe, bitamin D, da alli.

Ka tuna cewa yawanci ana bada shawara don kari tare da yawan bitamin B12 fiye da Shawarwarin Abincin Abinci (RDA), saboda jikinka kawai zai iya shanye ɗan ƙarami kaɗan a lokaci ().

Yi ƙoƙari don nufin 2,000-2,500 mcg na bitamin B12 kowace mako. Ana iya raba wannan zuwa ƙananan allurai da yawa kuma yana iya buƙatar wani ƙarin kari ban da multivitamin ɗin ku ().

Hakanan kuna so kuyi la'akari da shan algal, wani nau'in shuka mai na omega-3. Jikinku yana buƙatar irin wannan kitse don lafiyar zuciya mafi kyau, aikin kwakwalwa, da rigakafin cuta ().

Ana iya samun kari kamar vegan B12 da man algal akan layi.

Lokacin da ba'a shirya su yadda yakamata ba, abincin maras cin nama na iya haɓaka haɗarin rashin ƙoshin abinci da yawa. Biye da daidaitaccen abinci da shan wasu abubuwan kari na iya taimakawa tabbatar da cewa kana samun abubuwan gina jiki da jikinka ke buƙata.

Layin kasa

Abubuwan cin ganyayyaki masu kyau suna da lafiya, masu gina jiki, kuma suna haɗuwa da fa'idodi da yawa na kiwon lafiya, haɗe da ingantacciyar lafiyar zuciya, sukarin jini, da kuma yawan jiki.

Biyan tsarin cin ganyayyaki na iya taimaka maka hada yawancin mai-abinci mai gina jiki, da abinci gaba ɗaya a cikin abincinku don samarwa jikinku da abubuwan gina jiki da yake buƙata.

Ka tuna cewa kari da tsari mai kyau suna da mahimmanci don kauce wa rashi a yawancin abubuwan gina jiki masu mahimmanci.

Idan kuna sha'awar cin ganyayyaki, bincika wannan jerin abincin da shirin cin abinci don samun ƙirar kirkira don cin ganyayyaki na gaba.