Abincin Cincin ganyayyaki: Jagorar farawa da Tsarin Abinci

Wadatacce

• Menene Abincin Abincin Ganyayyaki?
• Amfanin Lafiya
• Iya Inganta Lalacewar Nauyi
• Zai Iya Rage Hadarin Kansa
• Iya Dogara Sugar Jinin
• Yana inganta lafiyar zuciya
• Rashin Amfani
• Abincin da Zai Ci
• Abincin da Zai Guji
• Samfurin Shirin Abinci
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Layin .asa

Abincin ganyayyaki ya sami karbuwa sosai a cikin 'yan shekarun nan.

Wasu nazarin sun kiyasta cewa masu cin ganyayyaki sun kai 18% na yawan mutanen duniya (1).

Baya ga ɗabi'a da fa'idodin muhalli na yankan nama daga abincinku, tsarin cin ganyayyaki mai kyau zai iya rage haɗarin cutar ku, mai tallafawa asarar nauyi da haɓaka ƙimar abincinku.

Wannan labarin yana ba da jagorar mai farawa game da cin ganyayyaki, gami da samfurin abinci na mako guda.

Menene Abincin Abincin Ganyayyaki?

Abincin ganyayyaki ya ƙunshi kauracewa cin nama, kifi da kaji.

Mutane galibi suna ɗaukar abincin ganyayyaki saboda dalilai na addini ko na sirri, da kuma lamuran ɗabi'a, kamar haƙƙin dabbobi.

Wasu kuma sun yanke shawara su zama masu cin ganyayyaki saboda dalilai na muhalli, saboda samar da dabbobi yana kara fitowar hayaki mai gurbata yanayi, yana taimakawa sauyin yanayi kuma yana bukatar ruwa mai yawa, makamashi da albarkatun kasa (2,).

Akwai nau'ikan nau'ikan ganyayyaki da yawa, kowane ɗayansu ya bambanta da ƙuntatawarsu.

Mafi yawan nau'ikan sun hada da:

• Lacto-ovo-cin ganyayyaki: Yana kawar da nama, kifi da kaji amma yana ba ƙwai da kayan kiwo abinci.
• Lacto-cin ganyayyaki: Yana kawar da nama, kifi, kaji da kwai amma yana ba da kayan kiwo.
• Ovo-mai cin ganyayyaki: Yana kawar da nama, kifi, kaji da kayan kiwo amma yana ba da ƙwai.
• Abincin Pescetarian: Yana kawar da nama da kaji amma yana ba da kifi da wani lokacin ƙwai da kayayyakin kiwo.
• Cincin ganyayyaki: Yana kawar da nama, kifi, kaji, kwai da kayan kiwo, da sauran kayanda dabbobi suka samo, kamar zuma.
• Abincin sassauci: Mafi yawan abincin ganyayyaki wanda ke haɗa nama lokaci-lokaci, kifi ko kaji.

Yawancin mutanen da ke bin abincin ganyayyaki ba sa cin nama, kifi ko kaji. Sauran bambancin sun hada da hadawa ko cire kwai, kiwo da sauran kayan dabbobi.

Amfanin Lafiya

Abubuwan cin ganyayyaki suna da alaƙa da yawan fa'idodi ga lafiya.

A zahiri, karatuttukan na nuna cewa masu cin ganyayyaki suna da mafi ingancin abinci fiye da masu cin nama da yawan cin abinci mai mahimmanci kamar fiber, bitamin C, bitamin E da magnesium (,).

Abincin mai cin ganyayyaki na iya samar da wasu ci gaban lafiya da yawa.

Iya Inganta Lalacewar Nauyi

Sauyawa zuwa abincin mai cin ganyayyaki na iya zama wata dabara mai tasiri idan kuna neman rasa nauyi.

A zahiri, wani bita da aka yi akan karatuttuka 12 ya lura cewa masu cin ganyayyaki, a matsakaita, sun sami ƙarin kilogram 4.5 (2 kilogiram) na asarar nauyi sama da makonni 18 fiye da waɗanda ba masu cin ganye ba ().

Hakazalika, nazarin watanni shida a cikin mutane 74 da ke dauke da ciwon sukari na 2 ya nuna cewa abincin ganyayyaki ya kusan ninka ninki biyu wajen rage nauyin jiki fiye da abinci mai ƙarancin kalori ().

Ari da haka, wani bincike da aka yi a cikin manya kusan 61,000 ya nuna cewa masu cin ganyayyaki suna da ƙarancin alamomin jiki (BMI) fiye da kowane abu - BMI kasancewar ƙimar kitsen jiki ne bisa ga tsawo da nauyi ().

Zai Iya Rage Hadarin Kansa

Wasu bincike sun nuna cewa cin ganyayyaki na iya kasancewa yana da alaƙa da ƙananan haɗarin cutar kansa - gami da na nono, hanji, dubura da ciki (,,).

Koyaya, binciken yanzu yana iyakance ne ga karatun boko, wanda ba zai iya tabbatar da alaƙa da sakamako ba. Ka tuna cewa wasu karatun sun zama abubuwan da basu dace ba (,).

Sabili da haka, ana buƙatar ƙarin bincike don fahimtar yadda cin ganyayyaki na iya shafar haɗarin cutar kansa.

Iya Dogara Sugar Jinin

Yawancin karatu sun nuna cewa kayan cin ganyayyaki na iya taimakawa wajen kiyaye matakan sukari cikin jini.

Misali, wani bita da aka gudanar kan karatu shida ya danganci cin ganyayyaki da inganta kula da sukarin jini a cikin mutane masu dauke da ciwon sukari na 2 ().

Hakanan cin ganyayyaki na iya hana ciwon sukari ta hanyar daidaita matakan sukarin jini a cikin dogon lokaci.

Dangane da binciken daya a cikin mutane 2,918, canzawa daga mara cin ganyayyaki zuwa abincin mai cin ganyayyaki yana da alaƙa da raguwar haɗarin ciwon sukari da kashi 53% a cikin kimanin shekaru biyar ().

Yana inganta lafiyar zuciya

Abincin ganyayyaki ya rage abubuwan haɗarin cututtukan zuciya da yawa don taimakawa kiyaye lafiyar zuciyarka da ƙarfi.

Studyaya daga cikin binciken da aka yi a cikin mutane 76 ya ɗaura nau'ikan cin ganyayyaki zuwa ƙananan matakan triglycerides, duka cholesterol da “mummunan” LDL cholesterol - duk waɗannan dalilai ne masu haɗari ga cututtukan zuciya yayin ɗagawa ().

Hakanan, wani binciken da aka yi kwanan nan a cikin mutane 118 ya gano cewa cin ganyayyaki mai ƙananan kalori ya fi tasiri wajen rage “mummunan” LDL cholesterol fiye da abincin Bahar Rum ().

Sauran binciken sun nuna cewa cin ganyayyaki na iya kasancewa yana da alaƙa da ƙananan matakan hawan jini. Hawan jini shine wani mahimmin abin da ke haifar da cututtukan zuciya (,).

Ba wai kawai masu cin ganyayyaki ke da yawan ci da mahimman abubuwan gina jiki da yawa ba, amma cin ganyayyaki yana da alaƙa da raunin nauyi, rage haɗarin cutar kansa, inganta sukarin jini da ingantacciyar lafiyar zuciya.

Rashin Amfani

Abincin mai cin ganyayyaki mai kyau na iya zama lafiyayye da gina jiki.

Koyaya, yana iya ƙara haɗarin wasu ƙarancin abinci mai gina jiki.

Nama, kaji da kifi suna ba da adadi mai yawa na furotin da mai na Omega-3, da kuma ƙananan ƙwayoyi kamar zinc, selenium, baƙin ƙarfe da bitamin B12 ().

Sauran kayayyakin dabbobi kamar kiwo da kwai suma suna dauke da sinadarai masu yawa, bitamin D da bitamin B (,).

Lokacin yankan nama ko wasu kayan dabba daga abincinku, yana da mahimmanci don tabbatar kuna samun waɗannan abubuwan gina jiki masu mahimmanci daga wasu hanyoyin.

Nazarin ya nuna cewa masu cin ganyayyaki suna cikin haɗarin haɗarin furotin, alli, baƙin ƙarfe, iodine da ƙarancin bitamin B12 (,,,).

Rashin abinci mai gina jiki a cikin waɗannan mahimman ƙwayoyin ƙwayoyin cuta na iya haifar da bayyanar cututtuka kamar gajiya, rauni, ƙarancin jini, ƙashin ƙashi da maganganun thyroid (,,,).

Ciki har da 'ya'yan itatuwa iri-iri, kayan marmari, hatsi gaba daya, tushen sunadarai da kayan abinci masu karfi hanya ce mai sauki don tabbatar da samun abinci mai gina jiki da ya dace.

Multivitamins da kari wani zaɓi ne don saurin cin abincin ku da kuma ramawa ga gazawar da kuka samu.

Yanke nama da kayayyakin dabbobi na iya haɓaka haɗarin rashin abinci mai gina jiki. Ingantaccen tsarin abinci - mai yuwuwa tare da kari - na iya taimakawa hana nakasawa.

Abincin da Zai Ci

Abincin ganyayyaki ya kamata ya haɗa da cakuda da yawa na 'ya'yan itatuwa, kayan lambu, hatsi, ƙoshin lafiya da sunadarai.

Don maye gurbin furotin da nama ya bayar a cikin abincinku, ku haɗa da nau'ikan abinci mai yalwar furotin kamar kwayoyi, iri, hatsi, tempeh, tofu da seitan.

Idan kun bi abincin lacto-ovo-mai cin ganyayyaki, ƙwai da kiwo suma zasu iya haɓaka haɓakar furotin ɗin ku.

Cin abinci mai-danshi cikakke mai gina jiki kamar fruitsa fruitsan itace, kayan marmari da hatsi gabaɗaya zai ba da muhimmiyar bitamin da ma'adinai don cike kowane gibin abinci mai gina jiki.

'Yan wasu lafiyayyun abinci da zasu ci akan abincin ganyayyaki sune:

• 'Ya'yan itãcen marmari Apples, ayaba, berries, lemu, kankana, pears, peaches
• Kayan lambu: Ganyen ganye, bishiyar asparagus, broccoli, tumatir, karas
• Hatsi: Quinoa, sha'ir, buckwheat, shinkafa, hatsi
• Legumes: Lentils, wake, wake, kaji.
• Kwayoyi: Almonds, goro, cashews, kirjin kirji
• Tsaba: Flaxseeds, chia da iri
• Lafiya mai kyau: Man kwakwa, man zaitun, avocados
• Sunadarai: Tempeh, tofu, seitan, natto, yisti mai gina jiki, spirulina, ƙwai, kayayyakin kiwo

Lafiyayyen ganyayyaki ya hada da nau'ikan abinci masu gina jiki kamar 'ya'yan itatuwa, kayan marmari, hatsi, kitse masu lafiya da sunadaran gina jiki.

Abincin da Zai Guji

Akwai bambance-bambancen da yawa na ganyayyaki, kowannensu yana da takurai daban-daban.

Lacto-ovo mai cin ganyayyaki, mafi yawan nau'ikan abincin ganyayyaki, ya haɗa da kawar da dukkan nama, kaji da kifi.

Sauran nau'ikan masu cin ganyayyaki na iya guje wa abinci kamar ƙwai da kiwo.

Abincin mara cin nama shine mafi yawan nau'ikan cin ganyayyaki saboda yana shayar da nama, kaji, kifi, kwai, kiwo da sauran kayan dabbobi.

Dogaro da buƙatunku da fifikonku, ƙila ku guji waɗannan abinci masu zuwa kan abincin ganyayyaki:

• Nama: Naman sa, naman shanu da naman alade
• Kaji: Kaza da turkey
• Kifi da kifin kifin: Wannan ƙayyadadden ba ya aiki ga likitocin pescetarians.
• Abincin da aka samo nama: Gelatin, man alade, carmine, isinglass, oleic acid da kayan abinci
• Qwai: Wannan ƙuntatawa ya shafi masu cin ganyayyaki da masu cin ganyayyaki.
• Kayayyakin kiwo: Wannan ƙuntatawa kan madara, yogurt da cuku ya shafi vegans da ovo-masu cin ganyayyaki.
• Sauran kayayyakin dabbobi: Masu cin ganyayyaki na iya zaɓar su guji zuma, ƙudan zuma da pollen.

Yawancin masu cin ganyayyaki suna guje wa nama, kaji da kifi. Wasu bambancin na cin ganyayyaki na iya ƙuntata ƙwai, kiwo da sauran kayan dabbobi.

Samfurin Shirin Abinci

Don taimakawa farawa, ga tsarin abinci na samfurin mako guda don cin abincin lacto-ovo-vegetarian.

Litinin

• Karin kumallo: Oatmeal tare da 'ya'yan itace da flaxseeds
• Abincin rana: Soyayyen kayan lambu da naman hummus tare da soyayyen dankalin hausa
• Abincin dare: Tofu banh mi sandwich mai tsami

Talata

• Karin kumallo: Yankakken kwai da tumatir, tafarnuwa da namomin kaza
• Abincin rana: Jirgin ruwan Zucchini cike da kayan marmari da kayan miya tare da miyar tumatir
• Abincin dare: Curry na garin Chickpea tare da shinkafar basmati

Laraba

• Karin kumallo: Yogurt na Girkanci tare da chia tsaba da 'ya'yan itace
• Abincin rana: Farro salad tare da tumatir, kokwamba da feta tare da miyar nikakkiyar miyar
• Abincin dare: Parmesan na Eggplant tare da gefen salad

Alhamis

• Karin kumallo: Tofu scramble tare da sauteed barkono, albasa da alayyafo
• Abincin rana: Kwano Burrito tare da shinkafar ruwan kasa, wake, avocado, salsa da kayan marmari
• Abincin dare: Kayan lambu paella tare da gefen salad

Juma'a

• Karin kumallo: Gurasar alkama duka tare da avocado da yisti mai gina jiki
• Abincin rana: Aljihun tofu da aka yanka da salad na Girka
• Abincin dare: Quinoa-black-bean meatballs tare da noodles na zucchini

Asabar

• Karin kumallo: Smoothie na kale, 'ya'yan itace, ayaba, man goro da madarar almond
• Abincin rana: Red lentil veggie burger tare da salatin avocado
• Abincin dare: Flatbread tare da gasasshen kayan lambu da kayan marmari

Lahadi

• Karin kumallo: Kale da zumar dankalin turawa
• Abincin rana: Barkono mai kararrawa wanda aka cika shi da tempeh tare da fritters na zucchini
• Abincin dare: Takojin wake na wake tare da shinkafa farin kabeji

A saman akwai samfurin samfurin abin da sati ɗaya akan abincin lacto-ovo-mai cin ganyayyaki na iya kama. Ana iya daidaita wannan shirin don sauran salon cin ganyayyaki kuma.

Layin .asa

Yawancin masu cin ganyayyaki suna guje wa nama, kaji da kifi, kodayake wasu ma suna takura ƙwai, kiwo da sauran kayan dabbobi.

Daidaita abinci mai cin ganyayyaki tare da abinci mai gina jiki kamar kayan marmari, hatsi, ƙoshin lafiya da furotin mai gina jiki na iya bayar da fa'idodi da yawa, amma yana iya ƙara haɗarin rashin abinci mai gina jiki idan an shirya shi da kyau.

Tabbatar da kulawa sosai ga wasu mahimman abubuwan gina jiki kuma zagaya abincinku da yawancin abinci mai ƙoshin lafiya. Ta wannan hanyar, za ku ji daɗin fa'idar cin ganyayyaki yayin rage tasirin.