Abubuwan da ke cikin membranes din tantanin halitta, wanda ke hade cikin hanta, ana kiranta cholesterol. Bugu da kari, ana amfani da kwalara a kullum. Poarancin lipoproteins mai yawa yana ɗaukar cutarwa saboda suna haifar da labulen atherosclerotic a jikin bangon jijiyoyin jini. Jiyya don irin wannan karkatarwa ya ƙunshi abinci na musamman.
Cin ganyayyaki kawai shi ne kin yarda da cin kayayyakin nama. Abokan wannan hanyar rayuwa suna ƙin nama saboda dalilai daban-daban. Yana faruwa cewa an hana su gaba ɗaya daga cin ƙwai da madara. Waɗannan ana kiransu veganiyanci. Masu cin ganyayyaki a wasu lokuta sukan ƙi amfani da zuma.
Babban dalilin abinci shine kafa ayyukan jiki, warkarwarsa. Hakanan an wajabta shi a gaban ƙwayar cholesterol, haka kuma cututtukan zuciya, ciwon sukari. Ana amfani da rage cin abinci a madadin hanya don magance cututtukan da yawa - cutar kansa, kiba, halayen rashin lafiyan. Yawancin lokaci cholesterol yana haifar da juyawa zuwa ga irin wannan abincin don dalilai na warkewa. Irin wannan abincin har yanzu mai rikitarwa ne, saboda jiki yana buƙatar abubuwan da aka samo a cikin nama.
Wasu lokuta, matakin kwalayen ganyayyaki yana da girma babba. An yi imanin cewa yawan ƙima mai lahani ta hanyar rage cin abinci. Tambayar dalilin da yasa masu cin ganyayyaki ke da babban cholesterol ba za'a iya amsa su ba tare da tsayawa ba. Domin samun amsa yakamata ku koya game da fa'ida da rashin amfanin wannan salon, menene haɗarin cin ganyayyaki?
Masana sun nuna rashin yarda game da fa'idodi ko cutarwa ga irin wannan abincin. Amma mafi yawan lokuta suna lura da fa'idodi da yawa. Mutane da yawa suna tambaya: me yasa irin wannan abincin ya zama sananne?
A cewar wasu kafofin, tsawon rayuwar masu bin irin wannan abincin ya fi tsayi tsawon shekaru. Kayan lambu ba sa fama da kiba, haɗarin kamuwa da cutar kansa, ciwon suga, cututtukan zuciya, gout da hauhawar jini suna raguwa.
A cewar kididdigar, a cikin masu goyon bayan irin wannan abincin, masu shan giya ba su da yawa, kuma kodan su da hanta kusan ba sa yin rashin lafiya. Baya ga abinci mai gina jiki, abinci ya haɗa da salon rayuwa wanda ke ba da damar ƙin halayen mara kyau, wasanni masu aiki. Haɗin abinci mai gina jiki da salon rayuwa mai kyau yana dawo da lafiya.
Masu amfani sun lura cewa abubuwan da ke cikin babban adadin nitrates a cikin nama yana ba da gudummawa ga tarawa a cikin jikin mutum. Karyatawa daga gare shi ya kebe daga abubuwa masu cutarwa, ana cire gubobi cikin sauri. Daga hangen nesa game da kiyaye yanayin, wannan abincin ya zama misali ga mutane, saboda ta wannan hanyar muhalli baya wahala, kuma dabbobi ba sa lalata don abinci. Babban hujja shine cewa gurbacewar duniya da canjin yanayin duniya ke raguwa sosai wanda yawan mutane ke wahala sama da shekara guda.
Abinci yana da damar ci gaba:
- Abubuwan tsire-tsire masu tsire-tsire ba su ƙunshi cholesterol ko adadin kuzari. Wannan yana taimakawa rage nauyi.
- Ayyukan narkewa yana tabbata kuma an inganta shi, saboda abincin tsirrai suna ɗauke da fiber mai yawa, wanda ke ƙarfafa hanji.
- Kayan lambu da 'ya'yan itatuwa suna ba da gudummawa ga saurin cire gubobi daga jiki. Suna kuma daidaita matakan tafiyar matakai da karfafa tsarin garkuwar jiki.
Bugu da ƙari, abincin tsire-tsire yana ɗauke da cikakken jerin bitamin da ma'adanai waɗanda ke ba da gudummawa ga warkarwa, suna da mahimmanci don rayuwar ɗan adam.
A mafi yawancin halayen, masu cin ganyayyaki suna da cikakken koshin lafiya kuma ba sa korafi game da ka’idar kitse.
Wannan ya faru ne saboda gaskiyar cewa a cikin abinci abinci abu ya shiga daidai gwargwado, saboda abincin ba shi da kitse da lafiya.
Wani lokacin mai cin ganyayyaki yana shan wahala daga ƙwayar cuta mai yawa saboda:
- cutar hanta;
- rikice-rikice a matakin kwayoyin.
Hankalin hanta yana da alhakin haɗuwar abubuwa da hanyoyin haɓaka, idan har akwai damuwa a cikin aiki na wannan sashin, to akwai yuwuwar karkacewa cikin ƙwayoyin cholesterol.
Lamarin da ya haifar da ci gaba da rikicewa ya rinjayi gado. Idan dangi na kusa sun kamu da irin wannan ilimin, da alama karkacewa zai fi yadda aka saba. Koda a cikin cin ganyayyaki, ana iya ɗaukaka shi saboda waɗannan abubuwan.
Wani dalili na haɓaka mai ƙima shine amfani da yawan ƙwai da samfuran kiwo. Kuna buƙatar kusanci abincin da hankali cikin hikima, saboda rashin abu mai kama da haɗari kamar wuce haddi.
Sau da yawa, masu cin ganyayyaki waɗanda ke canza abincinsu kwatsam suna fama da ƙarancin kiba. Kuna iya ƙaruwa da shi tare da ƙari na musamman da kuma gyaran abinci. Irin wannan karkacewa yana da haɗari ta hanyar raguwar ayyukan rigakafi, wanda ke cike da haɓakar lalatawar mata da maza. Rabin mace na iya fama da matsaloli game da juna biyu, saboda karancinsu da kuma karancin abincinsu. Cholesterol da kayan ganyayyaki suna hade ne, saboda abinci mai gina jiki kai tsaye yana shafar matsayin maganinsa.
Kafin canzawa zuwa abincin abinci na kayan lambu, kuna buƙatar auna duk fa'idodi da rashin amfani. Ya kamata ku san yadda ake haɓaka da ƙananan matakan lipid don kada ku cutar da jiki. Wannan nau'in abinci mai gina jiki ba zai iya biye da yara ba, tunda furotin dabbobi da mai sun zama dole don cikakken haɓakar jikin yaron. Hakanan bai kamata a ciyar da mata masu juna biyu ta wannan hanya ba, saboda rashin abubuwa masu ma'ana, tayin na iya ci gaba da kyau.
Irin waɗannan lambobin yakamata ayi la'akari dasu yayin canzawa zuwa takamaiman abincin.
Canjin zuwa shuka abinci kada ya zama mai wahala saboda jiki ya saba da lokaci zuwa sabon.
Don cikakken canji, an ci abinci mai yawa na musamman.
Idan an cinye nama yau da kullun, ya kamata a shirya kwanakin shuka - sau 3-4 a mako.
Bayan haka, an maye gurbin jan nama da fari. Ultimatelyarshen Vegan a ƙarshe dole ne ya ƙyale kayayyakin dabbobi. Domin canzawa zuwa abincin cin ganyayyaki wanda ba shi da jin daɗi ga jiki, ya kamata kuma ku nemi shawarar masanin abinci don kiyaye haɗarin haɗari.
Hakanan ana buƙatar wannan hanyar idan akwai cututtukan cututtukan fata. Kafin canzawa zuwa irin wannan abincin, kuna buƙatar yin la’akari da ƙa'idodin ƙa'idodin da ya kamata a bi:
- rage kitse a cikin abincin;
- increasedarin 'ya'yan itatuwa da kayan marmari, ganye da hatsi;
- kin amincewa da kayayyakin da aka sarrafa.
Da farko dai, lokacin sayen kayayyakin, ya kamata ka kula da abun da ya dace da rayuwar shiryayye. Za'a iya maye gurbin nama da abinci mai furotin, irin su legumes da tofu. Ana iya siyan su a kowane shago. A yau, irin waɗannan samfurori suna zama mafi mashahuri, saboda motsin 'yan cin ganyayyaki yana ƙaruwa sosai a kowace shekara.
A cewar wasu iƙirari, mutane da yawa ba za su iya canzawa zuwa abincin abinci ba saboda ƙarancin ɗanɗanar kayan lambu. Ana iya canza shi da kayan ƙanshi da kayan ƙanshi da za su amfanar da jikin.
Idan an adana abincin a ma'auni, ba kawai mai haɗari ba ne, har ma yana da amfani sosai. Kafin ka ci gaba da aiwatar da shi, yakamata ka samar da cikakken tsari wanda zaku bi shi nan gaba. Ya kamata a ɗauka a hankali cewa cikakken ƙin kayayyakin dabbobi yayi alƙawarin rashin bitamin. Sabili da haka, kuna buƙatar sha complexa'idodi na musamman waɗanda aka sayar a cikin kantin magani. Hakanan, abincin yana buƙatar haɓaka abincin tare da sunadarai, saboda jiki ba zai iya aiki a kullun ba tare da su ba.
Don samun adadin furotin da ake buƙata kuna buƙatar haɗa abinci da aka yarda, wato "hatsi + legumes." Hakanan zaka iya sake juyar da ajiyar furotin a cikin jiki ta hanyar haɗa samfuran kiwo tare da hatsi da kwayoyi. Ya kamata a cinye waɗannan abincin a abinci ɗaya. Don kula da daidaituwa, ya kamata ku ɗauki kayan abinci masu gina jiki da kuma hadaddun bitamin na musamman. Don haka, cin ganyayyaki zai zama masani cikin kankanin lokaci.
Don yin sauƙin sauƙaƙe-wuri, ya kamata ka nemi likita. Zai tsara tsarin mutum da abinci, yana yin la’akari da cututtukan cututtukan da mutum yake da shi.
Ofaya daga cikin abubuwan da aka ci abinci na musamman shine haɓaka Dean Ornish - wani masanin abinci mai gina jiki na shahararren dangin Clinton. Ana gudanar da abincinsa a sassa daban-daban na duniya, ya shahara sosai tsakanin shahararrun mutane.
Wannan abincin ya dace wa mutanen da ke fama da cututtukan zuciya, kiba da kuma ciwon suga. Additionalarin da ake buƙata shine wasanni.
Ainihin tushen abinci shine cikakken sarrafa adadin kuzari. Kalori daga mai zai zama bai wuce 10% na jimlar ba. Yawan da aka yarda da mai ba ya wuce gram 20 a rana. Hakanan kuna buƙatar daina shan barasa da shan taba, iyakance abinci tare da cholesterol. An rarraba samfura zuwa nau'ikan uku: halatta a kowane girma, an ba da izini a adadi kaɗan kuma an haramta gaba ɗaya.
- An ba da izini a kowane yawa - 'ya'yan itãcen marmari, berries, legumes, hatsi.
- An ba da izinin iyaka - samfuran kiwo tare da ƙarancin kitsen mai, flakes masara, busassun, qwai.
- Abubuwan da aka haramta - nama, kifi, cuku, mayonnaise, man shanu, samfuran kiwo tare da mai mai yawa, kwayoyi, ƙwayoyin sunflower, avocados, ruhohi.
Hakanan ya kamata ku watsar da sukari da samfuran da ke ciki. An ba shi izinin amfani da ganye stevia da sauran kayan zaki.
Irin wannan tsarin abinci mai gina jiki an tsara shi ne musamman don mutanen da suke da cutar cholesterol fiye da al'ada, cututtukan zuciya da hauhawar jini. Ita ce jagora a cikin yawancin abubuwan cin abinci na musamman.
Mutum baya cin abinci bisa ga jadawalin, amma a kowane lokaci da ya dace. Kuna buƙatar amfani da kowane ɗayan samfuran samfuran da aka yarda.
Don haka, za a iya guje wa yunwar kuma abincin ba zai zama yanayin damuwa ga jiki ba. Bugu da ƙari, gaba ɗaya ba shi da tsada kuma yana ba da gudummawa ga saurin asarar nauyi da tsabtace jiki.
Abubuwan ban sha'awa game da veggie an ba su a cikin bidiyon a cikin wannan labarin.
