Emma Miller
Asirin rayuwa mai tsawo har yanzu ya ɓace yawancin masu bincike da masana kimiyya. Asirin rayuwa mai tsawo har yanzu ya ɓace yawancin masu bincike da masana kimiyya. Koyaya, da'irar likita koyaushe suna jaddada cewa kiyaye nauyin lafiya shine mabuɗin rayuwa.
Yin kiba zai iya ba da hanya ga yanayi masu haɗari masu haɗari kamar nau'in ciwon sukari na 2 da cututtukan zuciya.
Yayin da abinci shine muhimmin ɓangare na kula da nauyi, lokutan cin abinci na iya zama kamar mahimmanci a ƙayyade haɗarin mutuwa. Wani sabon bincike ya tantance ko wane irin abincin rana ne ya fi muhimmanci domin rigakafin cututtuka masu barazana ga rayuwa.
Don nazarin su, masu binciken sun haɗa bayanai daga manya 5,761 masu shekaru 40 da haihuwa. A cewar kungiyar, kashi 82.9% na manya sun bayar da rahoton cin karin kumallo. A cikin shekaru 12 masu zuwa, kashi 35.2 cikin 8.1 na mahalarta taron sun mutu, tare da cututtukan zuciya da ke da kashi na mace-mace.
Sakamakon ya nuna cewa wadanda suke cin karin kumallo ba su da wahala wajen mutuwa idan aka kwatanta da wadanda ba sa cin karin kumallo. Binciken ya yi la'akari da bambance-bambance a cikin salon rayuwar kyaftin da masu cin abinci, kamar shan taba, shan barasa, da motsa jiki.
Ga waɗanda suka cinye fiye da gram 25 na fiber kowace rana, duk-mutuwar mace-mace ta ragu da kashi 21 cikin ɗari bayan gyare-gyare masu yawa. Haka kuma, wadanda suke cin karin kumallo, suna cin karin kuzari da fiber a kullum, sukan zama tsofaffi, kuma suna da karancin kididdigar jiki fiye da wadanda ba sa cin karin kumallo.
Masana kimiyya a baya sun sami hanyar haɗi tsakanin yawan cin fiber da ƙananan matakan alamun kumburi, wanda suka yi imani zai iya bayyana ƙungiyoyin da aka samu a cikin binciken. Wani rahoto da ya gabata daga Makarantar Kiwon Lafiya ta Harvard ya nuna cewa mutanen da ke cin karin kumallo a kowace rana sun kasance kashi ɗaya bisa uku na rashin kiba fiye da waɗanda suka tsallake shi kuma rabin suna iya samun hauhawar sukarin jini ko matakan mai.
Rahoton ya gano cewa cin abinci da farko yana daidaita matakan sukari a cikin jini, wanda ke daidaita yawan sha'awar abinci da kuzari, yana rage jarabar abun ciye-ciye tsakanin abinci. An kuma gano cewa yawan cin kalori mai yawa a cikin ƙananan abinci na iya haifar da "danniya mara amfani" ga jiki, haifar da spikes mara kyau a cikin glucose na jini.
Jiki yana amfani da kuzari don sha, narkewa, sufuri, da adana abubuwan gina jiki ta hanyar narkewa. An san wannan tsari a matsayin thermogenesis wanda ya haifar da abinci, wanda ke auna yadda tsarin mu ke aiki da kyau kuma ya bambanta dangane da lokacin abinci.
Sabili da haka, masu bincike sun ba da shawarar cin manyan karin kumallo maimakon manyan abincin dare. Yadda za a inganta asarar nauyiTsarin babban yatsan yatsa don asarar nauyi shine tabbatar da cewa kashe kuɗin kalori ya wuce adadin kuzari, kuma ana iya yin hakan ta hanyar cin abinci mai kyau.
Bupa ya ba da shawarar cin abinci maras nauyi don hana yunwa. Kungiyar lafiya ta ba da shawarwari masu zuwa:
Tabbatar kuna cin daidaitaccen abinci. A sha kiwo mai ƙarancin kiba ko abin sha na waken soya mai ƙarfi da calcium. Ku ci ɗan ƙaramin man shanu mara ƙima. A sha ruwa gilashi shida zuwa takwas a kullum. Ka guji ƙara gishiri ko sukari a cikin abincinka. Bupa ya ce, "Don haka idan kun haɗa da tushen furotin maras nauyi kamar farar kaza marar fata a cikin abincinku, za ku iya ganin cewa ba ku da yunwa, don haka kuna ci kadan."
