Wannan Abincin Da Yake Cika Tushen Yana Da Lafiya

Sau da yawa, muna jaddada cewa vegan, watau abinci mai gina jiki kawai, yana da lafiya sosai. Koyaya, zaku iya cin vegan kuma ku ci mara kyau a lokaci guda. Idan kun hada abincin ku na soya mai mai yawa, abubuwan sha masu laushi, farin burodi, da sukari, to kuna cin vegan, amma kuna da nisa da lafiya. Kuma yayin da lafiyayyen abinci mai gina jiki na kare lafiyar zuciya daga cututtukan zuciya, cin abinci mara kyau na cin ganyayyaki yana sa zuciya mummuna kamar abincin da ke ɗauke da kayan dabba - wanda kuma aka nuna a cikin binciken.

Ba kowane abinci na tushen shuka ba lafiya

Kuna cin ganyayyaki ko aƙalla galibi vegan? Shin kun tabbata kuna cin abinci lafiya? Mutane da yawa sun gaskata cewa kawai guje wa kayayyakin dabba ya isa ka yi wa kanka alheri. Duk da haka, wannan kuskure ne.

Da kyar aka sami bambance-bambance a cikin adabin kimiyya ma. A ko da yaushe an ce abinci mai gina jiki na tsiro yana taka muhimmiyar rawa wajen rigakafin cututtukan zuciya. Domin cin abinci wanda ya ƙunshi abinci na tsire-tsire zai iya hana ko ma inganta cututtuka iri-iri - ciki har da kiba, ciwon sukari, hawan jini, da cututtukan zuciya. Amma yadda daidai irin wannan abinci na tushen shuka don kare zuciya ya kamata ya dubi ba a bayyana shi ba.

Mutane da yawa suna mutuwa daga cututtukan zuciya. A cikin Amurka kadai, fiye da mutane 600,000 a kowace shekara - a cewar Hukumar Kula da Cututtuka ta Amurka CDC. A Jamus a cikin 2015, an sami mutuwar aƙalla 350,000 saboda matsalolin zuciya. CDC ta bayyana cewa rashin abinci mai gina jiki shine babban abin da ke haifar da cututtukan zuciya. Don haka canzawa zuwa abinci na tushen shuka zai zama da amfani da fa'ida sosai.

Kare kayan abinci na tushen shuka

A cikin 2008, alal misali, Rahoton Atherosclerosis na yanzu ya ba da rahoton cewa nazarin cututtukan cututtuka da nazarin ɗan adam sun gano alaƙa mai zuwa: Da yawan ci gaba da aiwatar da tsarin abinci mai gina jiki, ƙananan yuwuwar mutuwa daga mutuwa mai alaƙa da zuciya.

Wani bincike da aka yi a watan Yulin 2014, wanda ya danganta da kusan marasa lafiya 200 da ke fama da cututtukan zuciya, ya nuna cewa waɗanda suka canza zuwa cin abinci mai gina jiki sun fi samun kariya daga bugun zuciya fiye da waɗanda suka bi abincin nama da kayayyakin kiwo da kifi da suka rage.

A cikin Maris 2017, Nutrition & Diabetes sun buga sakamakon gwajin gwajin da bazuwar wanda mahalarta (shekaru 35 zuwa 70) aka ba da shawarar abinci mai gina jiki gabaɗaya don magance kiba, ciwon sukari, hawan jini, high cholesterol, da jijiyoyin jini na jijiyoyin jini. cuta.

Masu cin ganyayyaki sun sami damar rage BMI da maki 4.4 bayan watanni 6, ƙungiyar kulawa, wacce ta ci gaba da cin abinci ta yau da kullun, ta sami damar rage BMI ɗin su da maki 0.4 kawai. Duk sauran abubuwan haɗari ga cututtukan zuciya kuma an rage su da yawa a cikin rukunin vegan fiye da ƙungiyar kulawa, waɗanda kawai suka karɓi magani.

Abincin vegan daban-daban

Da wuya masu bincike suka nuna ainihin yadda batutuwan da suka yi nasara suka ciyar da kansu. A cikin wannan mahallin, ƙungiyar bincike daga Jami'ar Harvard da ke Boston a yanzu sun nuna cewa akwai kuma nau'ikan abinci na shuka waɗanda ba su da lafiya ko kaɗan amma suna iya lalata jiki da yawa. Domin vegan ba cin ganyayyaki ba ne. Anan ga taƙaitaccen bayyani na nau'ikan nau'ikan abinci mai gina jiki na vegan:

• Vegan dukan abinci tare da babban rabo na danye kayan lambu
• Abincin ɗanyen ganyayyaki na vegan (wanda ba shakka, kamar yawancin masu zuwa, koyaushe na iya zama lafiya a lokaci guda)
• Abincin asali na Vegan (abincin danyen abinci tare da, a tsakanin sauran abubuwa, babban rabo na tsire-tsire na daji)
• Abincin Ayurvedic na Vegan (kusan dafaffen abinci na musamman, ba koyaushe yana da lafiya ba)
• Low carb vegan
• Vegan mai yawan carbohydrate (80/10/10 = 80% carbohydrates, 10% protein, 10% mai)
• Abincin ganyayyaki na ganyayyaki (ba a la'akari da al'amuran lafiya a nan, babban abu shine vegan)
• ... kuma ba shakka adadi mara iyaka na gauraye nau'i

Cin abinci mara nauyi na vegan

Abincin tagulla na vegan game da cin ganyayyaki ne, amma ba lallai ba ne lafiya. Akwai guntu, barasa, abin sha mai laushi, soya puddings, sweets, farin burodi, karnuka masu zafi tare da tsiran alade, kek ɗin vegan, ice cream, sweets, gummy bears, kofi, da ƙari mai yawa. Za a iya cin komai muddin yana cin ganyayyaki. Abubuwan kiwon lafiya ba su da mahimmanci.

Don haka lokacin da aka gabatar da nazari akai-akai da'awar cewa abincin da ake amfani da shi na tsire-tsire yana da lafiya sosai, to, wasu na iya tunanin cewa ya isa kawai don guje wa nama, kifi, ƙwai, da kayan kiwo don samun lafiya ko ya zauna. yayin da sauran menu na iya zama kuma an ƙara su da madarar soya da cuku na kwaikwayo bisa ga dandano. Abin takaici, ba haka ba ne mai sauƙi, kamar yadda masu binciken Harvard a kusa da Dr. Ambika Satija a cikin Journal of the American College of Cardiology a Yuli 2017.

Abincin da aka yi da tsire-tsire ba shi da lafiya kamar abincin nama

Nazarin Harvard yayi amfani da kimanta shekaru 20 na bayanai daga manyan nazarin kiwon lafiya guda uku - mata 166,030 daga Nazarin Kiwon Lafiyar Ma'aikatan Jiyya da Nazarin Kiwon Lafiyar Ma'aikatan Jiyya na II da 43,259 maza daga Binciken Binciken Ma'aikatan Lafiya. An cire mahalarta waɗanda suka riga sun sami ciwon daji ko cututtukan zuciya. A yayin binciken, mutane 8,631 sun kamu da cutar jijiyoyin jini.

Tun da a farkon binciken abinci mai gina jiki duk nau'ikan abinci mai gina jiki na tushen tsire-tsire sun fi yawa ko žasa a dunkule tare, binciken na yanzu ya bambanta sosai. Akwai nau'ikan abinci na tushen shuka iri uku:

• Abincin da ke ƙunshe da yawancin abinci na tushen tsire-tsire kamar yadda zai yiwu, amma ba su ware gaba ɗaya abincin dabba ba
• Abincin da ke da ganyayyaki kawai kuma yana ƙunshe da yawancin abinci mai kyau na tushen tsire-tsire kamar yadda zai yiwu, kamar 'ya'yan itatuwa, kayan lambu, da dukan hatsi.
• Abincin da ya ƙunshi abinci mara kyau na tushen tsire-tsire, irin su B. abubuwan sha masu zaki, kayan dankalin turawa (kwakwalwa, soya da aka shirya, croquettes da aka shirya, da sauransu), kayan zaki da kayan gari na fari ko farar shinkafa.

Ya bayyana cewa mahalarta a cikin rukuni na biyu - waɗanda suka rayu vegan DA lafiya - sun sami raguwar haɗarin kamuwa da cututtukan zuciya fiye da sauran ƙungiyoyin biyu.

Kashi na uku, kamar rukunin farko, sun yi fama da mummunan tasirin abincinsu akan lafiyar zuciya.

Cin tsire-tsire kawai ba ya kawo amfani!

A cikin editan labarin, Dokta Satija da abokan aiki sun rubuta Dr. Kim Allan Williams na Cibiyar Kiwon Lafiya ta Jami'ar Rush a Chicago cewa yana da matukar muhimmanci a ilmantar da marasa lafiya game da zabin abinci na tushen shuka. Domin kawai cin ganyayyaki ko shakka babu baya kawo wani fa'ida ga lafiya.

Abinci mai kyau na tushen shuka kawai yana da lafiya

Abincin cin ganyayyaki mai lafiya ya ƙunshi ƙungiyoyin abinci masu zuwa:

• Babban abinci shine kayan lambu da 'ya'yan itatuwa
• Babban abin sha shine ruwa

Ana samun ƙarin abinci mai mahimmanci da:

• Kayan hatsi gabaɗaya (misali oatmeal, burodi, taliya, shinkafar hatsi gabaɗaya, gero) ko gwangwani.
• kayan lambu
• goro da mai
• Ƙananan adadin mai da mai mai inganci (misali man zaitun, man hemp, da man kwakwa)
• Kayan waken soya masu inganci (misali tofu, tofu patties, ko makamancin haka)
• Kayan lambu da aka matse sabo ko ruwan 'ya'yan itace (na ƙarshe a cikin ƙananan yawa)
• … da kuma daidaikun abubuwan da ake buƙata na abinci mai gina jiki.