Abincin banza samu kusan ko'ina. Ana sayar da shi a kasuwanni, kantin kayan miya, wuraren aiki, makarantu da injunan siyarwa.
Duk da ana cinye su sosai, waɗannan abinci masu amfani ana bayyana su da rashin lafiya a cikin karatu.
A cikin labarin, "Mene ne abincin takarce", "cutar abinci mara kyau", "ka rabu da jarabar abinci" Duk abin da kuke buƙatar sani game da batun za a bayyana shi.
Menene Ma'anar Abinci ta Junk?
Kowa na Abinci mara kyau Yayin da ma'anarta na iya bambanta, gabaɗaya kalma ce da ake amfani da ita don abubuwan ciye-ciye marasa kyau.
Abincin da aka sarrafa yana da yawan adadin kuzari-musamman a cikin nau'in mai da sukari-tare da ƙananan bitamin, ma'adanai, ko fiber. Irin wannan jerin gwanon abinci shine kamar haka:
- soda
– Chips
- Candy
- Kuki
- donut
- Cake
- irin kek
Junk Food Addiction
jarabar abinci mara kyau yana yi. Wannan jaraba yana faruwa ne saboda sukari da abun ciki mai. Sugar yana motsa tsarin lada a cikin kwakwalwa kamar yadda kwayoyi irin su cocaine.
Sugar kadai ba ya zama jaraba ga mutane na dindindin, amma idan an haɗa shi da mai, jaraba yana da wuyar tsayayya.
Wani bita na bincike na 52 ya gano cewa abincin da aka fi danganta da alamun jaraba an sarrafa su sosai, mai yawan sukari da mai yawa da kuma ingantaccen carbohydrates.
Yin amfani da abinci da aka sarrafa sosai akai-akai ko ma na ɗan lokaci yana motsa sha'awa da cibiyar samar da ɗabi'a a cikin kwakwalwa.
Wannan, bi da bi, yana haifar da yawan cin abinci mara kyau da kuma nauyi akan lokaci.
Cin abinci mara kyau Yana da yawa a tsakanin masu kiba ko masu kiba.
Shin Abincin Junk Yana Yin Nauyi?
kiba, cuta ce mai rikitarwa kuma mai yawa, ba saboda dalili ɗaya ba. Abincin banzaSauƙin samun dama, mai daɗi da ƙarancin abinci yana haifar da kiba, tare da wasu yanayi kamar cututtukan zuciya da nau'in ciwon sukari na 2.
Abincin Tara Da Illansa
Kiba
Ƙimar jikewa na irin waɗannan abincin ba ta da yawa, wato, ba sa cika ku. Musamman, adadin kuzari na ruwa daga soda, abubuwan sha na wasanni, da kofi na musamman ana ɗaukar adadin kuzari marasa amfani.
Wani bita na bincike 32 ya gano cewa ga kowane nau'in abin sha mai zaki da aka cinye, mutane sun sami kilogiram 0.12-0.22 a cikin shekara guda. Ko da yake yana iya zama kamar ba shi da mahimmanci, wannan zai haifar da karuwar nauyi a kan lokaci.
Sauran sake dubawa, Abinci mara kyauyana nuna irin wannan sakamakon yana nuna cewa gari-musamman abin sha mai zaki-yana da alaƙa da haɓaka nauyi a cikin yara da manya.
Ciwon zuciya
Cutar zuciya ita ce kan gaba wajen mutuwa a duniya. Ciwon sukari yana ɗaya daga cikin abubuwan haɗari da yawa na wannan cuta.
Ƙara sukari yana ƙara adadin triglycerides a cikin jini kuma yana ƙara hawan jini, wanda shine babban haɗari ga cututtukan zuciya.
nau'in ciwon sukari na 2
Nau'in ciwon sukari na 2 yana faruwa ne lokacin da jiki ya zama rashin hankali ga tasirin insulin, hormone wanda ke rage sukarin jini.
Yawan kitsen jiki, hawan jini, low HDL (mai kyau) cholesterol, da tarihin cututtukan zuciya ko bugun jini sune manyan abubuwan haɗari ga nau'in ciwon sukari na 2.
Cin abinci mai sauri kitse mai yawa na jiki yana da alaƙa da hawan jini da ƙarancin HDL cholesterol - duk waɗannan suna haɓaka haɗarin nau'in ciwon sukari na 2.
Lalacewar fata na Abincin Tara
Abincin da muke ci yana shafar lafiyar fata. Pizza, cakulan da abinci mai maikurajejawo shi. Babban abu anan shine carbohydrates.
Abincin da ke da wadataccen carbohydrates yana haifar da hauhawar sukari a cikin jini, kuma wannan tsalle kwatsam a cikin matakan sukari na jini yana haifar da kuraje.
Wani bincike ya nuna cewa yara da matasa masu cin abinci mai sauri a kalla sau uku a mako suna iya kamuwa da cutar eczema. Eczema wani yanayin fata ne wanda ke haifar da haushi, kumburi, ƙaiƙayi na fata.
Allergy Abinci
Masana kimiyya sun nuna cewa rashin lafiyan halayen ya karu a cikin shekaru 20 da suka gabata kuma wannan abincin takarceYa ce hakan ya faru ne saboda karuwar Don haka, yawan sukari da abinci mai kitse suna rage adadin ƙwayoyin cuta masu lafiya a cikin hanji.
Bambance-Bambance Tsakanin Abincin Tara Da Abincin Lafiya
Ainihin, bambanci tsakanin abinci mai lafiya da rashin lafiya yakan sauko zuwa ga kalori da abun ciki mai mai. Babban bambance-bambancen da ke tsakanin abinci mai lafiya da abinci mara kyau su ne kamar haka;
bambancin mai
Akwai nau'ikan mai da yawa a kasuwa a yau wanda zabar wanda ya fi lafiya yana da rudani. Bambanci mai mahimmanci tsakanin kitse mara lafiya da lafiyayyen kitse shine adadin kitse masu kitse da ba su da yawa da suka ƙunshi.
Fat ɗin da ba a cika ba suna da lafiya. Saboda wannan dalili, ana ɗaukar mai tare da mafi girman kaso na mai mara nauyi a matsayin zaɓi mafi koshin lafiya.
Man zaitun zabin lafiya ne saboda yana da ƙarancin kitse.
iya aiki na gina jiki
Abincin lafiya sun haɗa da calcium, fiber, potassium, vitamin D, da dai sauransu. Yana da wadataccen abinci mai gina jiki kamar Kayan lambu, 'ya'yan itatuwa, legumes, goro, da dukan hatsi suna samar da fiber.
Ganyen ganye da kayan kiwo masu ƙarancin kiwo sun ƙunshi calcium. Kayan lambu da 'ya'yan itatuwa irin su ayaba, avocados, strawberries, apricots da cucumbers suna da wadata a cikin potassium.
Kwai, kifi, ruwan lemu da madara sune tushen tushen bitamin D. abincin takarceya ƙunshi kaɗan daga cikin waɗannan sinadarai.
Abinci mai ladabi da mara kyau
Yawancin enzymes, bitamin da fiber sun ɓace a lokacin aikin tsaftacewa, suna sa abinci mai ladabi mara kyau. Tun da farko man kayan lambu yana da kyau ga lafiya idan an sha cikin matsakaici.
Don tsawaita rayuwar mai, an sanya shi wani ɓangare na hydrogenated sannan a yi amfani da shi don dafa abinci da yin burodi. Bayan tsarin hydrogenation, tsohon mai kyau mai kyau ya juya ya zama mai ƙarancin lafiya.
Mai sarrafa mai yana da tasiri mara kyau na dogon lokaci akan jiki. Sabili da haka, yi ƙoƙarin amfani da kayan da ba a tsaftacewa ba kuma ba a sarrafa su ba don kiyaye lafiya.
Abincin lafiya yana da wadata a cikin antioxidants
Antioxidants suna da mahimmanci don kare jiki daga radicals kyauta waɗanda zasu iya haifar da ciwon daji. Abincin lafiya kamar kayan lambu, 'ya'yan itatuwa, da wake sune tushen tushen antioxidants.
lafiyayyen abinci
Zaɓin kayan ciye-ciye masu kyau yana da mahimmanci sosai saboda muna cin abinci mafi rashin lafiya yayin ciye-ciye. Ya fi koshin lafiya a ci kayan marmari irin su seleri da karas a cikin miya mai ƙarancin mai maimakon guntu ko soya da albasa. Kwayoyi da popcorn sun fi koshin lafiya fiye da abincin da aka sarrafa kamar guntu.
Hadarin cuta
Cin abinci mara kyau yana ƙara haɗarin matsalolin lafiya da yawa. Yana kara yiwuwar kamuwa da cututtukan zuciya, kiba, da nau'in ciwon sukari na 2.
A cewar Hukumar Lafiya ta Duniya, kusan mutane miliyan 2,7 a duk duniya suna mutuwa a duk shekara saboda rashin kayan lambu da 'ya'yan itatuwa masu wadataccen abinci a cikin abincinsu.
Abincin lafiya mai cike da hadaddun carbohydrates da fiber
An rarraba Carbohydrates a matsayin mai sauƙi kuma mai rikitarwa bisa tsarin kwayoyin su. Sauƙaƙan carbohydrates galibi suna ɗauke da sukari, yayin da hadaddun carbohydrates sun haɗa da sitaci da abinci mai yawan fiber.
Abincin da ke cikin fiber yana inganta tsarin narkewa kuma yana ba da makamashi. Sauƙaƙan carbohydrates yana ba da kuzari amma kuma yana haifar da wasu sakamako masu illa kamar canjin yanayi da kiba.
Kawar da Junk Food Addiction
Yadda za a bar takarce abinci?
rashin cin abinci mara kyau Da farko, ya kamata ku nisantar da su daga gidan ku. Lokacin da ka je kasuwa cin abinci takarce shoppingIna ba ku shawara ku nisanci wannan hanyar.
Kada ku ci guntu ko wasu kayan ciye-ciye kai tsaye daga jaka. Maimakon haka, ɗauki ɗan a cikin kwano kuma ku cinye haka.
Hakanan, kayan abinci takarce maye gurbin da mafi koshin lafiya zažužžukan. Anan akwai lafiyayyen abincin ciye-ciye da za ku iya amfani da su maimakon:
hatsi, shinkafa launin ruwan kasa, quinoa da dankalin turawa
tsaba da goro
Almonds, gyada da 'ya'yan sunflower
Pulse
Wake, wake da lentil
Tushen furotin lafiya
Kifi, shellfish, nama da kaji
madara
Yogurt, cuku da kumakefir kayan nonon da aka haɗe kamar su
lafiyayyan mai
Man zaitun, man goro, avocado da kwakwa
lafiyayyun abubuwan sha
Ruwa, ruwan ma'adinai, koren shayi da shayin ganye
A sakamakon haka;
Kayan Abinci; Yana da yawan adadin kuzari, sukari, da mai, amma ba shi da mahimman abubuwan gina jiki kamar fiber, bitamin, da ma'adanai.
Waɗannan su ne abubuwan da ke haifar da kiba da wasu cututtuka na yau da kullun. abincin takarceFat da sukarin da ke cikinsa na jaraba da sauƙin cinyewa tare.
dauke rashin lafiya Abinci mara kyauKuna iya zaɓar abincin ciye-ciye masu lafiya maimakon.
