Abincin lectin dabara ce ta abinci mai gina jiki wacce ke samun ƙarin kulawa a yau kuma ana tsammanin yana ba da wasu fa'idodin kiwon lafiya. Wannan abincin yana nufin inganta lafiyar narkewar abinci da rage kumburi, musamman ta hanyar iyakance cin abinci da ke ɗauke da lectin. Koyaya, bin abincin lectin yana buƙatar tsara tsarin menu na yau da kullun. Cin daidaitaccen abinci tare da guje wa abincin da ke ɗauke da lectin shine mabuɗin nasarar wannan abincin. A cikin labarinmu, za mu ba da wasu shawarwari kan hanyoyin da za a ƙirƙiri menu mai lafiya da daɗi wanda ya dace da jerin abinci na lectin.
Menene Abincin Lectin?
Abincin lectin wata hanya ce ta abinci mai gina jiki wacce ke da nufin iyakance lectins, waɗanda sune sunadaran da ake samu a cikin wasu abincin shuka waɗanda ake tsammanin suna da mummunan tasiri akan lafiyar hanji. Ana samun Lectins a cikin babban taro a cikin legumes, hatsi, da wasu kayan lambu. Magoya bayan wannan abincin suna jayayya cewa lectins na iya yin tasiri mai ban haushi a kan tsarin narkewar abinci kuma suna haifar da kumburi, haɓaka nauyi, har ma. cututtuka na autoimmuneyana nuna cewa yana iya kaiwa ga
Masu bin tsarin abinci na lectin gabaɗaya suna guje wa abinci mai wadatar lectin kamar alkama, masara, shinkafa, legumes da wasu kayan lambu. Maimakon haka, sun fi son abinci marasa lectin ko ƙananan lectin. Misali; kamar avocado, man zaitun, kifin daji da nama daga dabbobin ciyawa. Bugu da ƙari, waɗanda ke bin wannan abincin sukan koyi sarrafa abinci don samun ƙarancin abun ciki na lectin. Misali; Jika legumes da dafa su na tsawon lokaci yana rage matakan lectin.
Duk da haka, akwai rashin jituwa tsakanin al'ummar kimiyya game da tasiri da tasirin lafiyar abincin lectin. Wasu masana sun bayyana illar da lectin ke haifarwa galibi a binciken dabbobi ne kuma matsakaicin cin lectin a jikin dan Adam ba shi da illa. Haka kuma, lectins suna da fa'idodi masu yuwuwa saboda suna iya hana narkewar abinci kuma suna rage sha mai gina jiki.
A Wanne Abinci Aka Samu Lectin?
Lectins sunadaran sunadaran da aka samo su a cikin yanayi kuma ana samun su a cikin adadi mai yawa, musamman a cikin abincin shuka. An gano waɗannan sunadaran a matsayin abubuwan da zasu iya haifar da matsalolin narkewar abinci da sauran matsalolin kiwon lafiya ga wasu mutane. Lectins na ɗaya daga cikin hanyoyin kariya na halitta waɗanda tsire-tsire suka samo asali don kare kansu daga kwari da sauran kwari. Koyaya, tasirin lectins ga ɗan adam yana da cece-kuce, kuma ana ci gaba da bincike mai inganci da mummunan tasirin waɗannan sunadaran akan lafiya. To menene abincin da ke dauke da lectin?
Legumes: Jan wake, musamman, yana da wadatar lectin. Yana iya haifar da guba lokacin da aka sha danye ko ba a dafa shi ba.
hatsi: Alkama, masara da sauran hatsi gabaɗaya suma suna da babban abun ciki na lectin.
Kayan lambu na Nightshade: Dankali, tumatir da aubergine Kayan lambu na Nightshade, kamar , suma sun ƙunshi lectins.
Irin da goro: Irin da goro, musamman danyen gyada da waken soya, suna da wadataccen sinadarin lectin.
Ganyen ganye masu kore: Alayyahu, latas da sauran kayan lambu masu ganye gabaɗaya ba su ƙunshi lectins ba.
Avocado:Wannan 'ya'yan itacen yana da wadataccen kitse masu lafiya kuma baya ƙunshi lectins.
Man zaitun: Man zaitun, ingantaccen tushen kitse, ba ya ƙunshi lectins.
Kifin daji: Kifin daji irin su salmon sune tushen furotin masu lafiya waɗanda basu ƙunshi lectins ba.
Nama daga dabbobi masu cin ciyawa: Ciyar da dabbobi ta dabi'a akan ciyawa yana rage abun ciki na lectin.
Jerin Abincin Abincin Lectin
Abincin lectin wata hanya ce ta abinci mai gina jiki wacce ke da nufin iyakance lectins, waɗanda ke da yuwuwar sunadaran sunadaran cutarwa da ake samu a cikin wasu abinci na shuka. Yayin bin wannan abincin, kuna buƙatar tsara tsarin menu na yau da kullun a hankali. Anan akwai wasu shawarwari kan yadda zaku iya tsara menu na yau da kullun a cikin tsarin jerin abinci na lectin:
karin kumallo
Qwai da man zaitun da avocado: Don karin kumallo marar lectin, kwai da aka dafa da man zaitun da avocado cikakke shine farkon farawa.
Green smoothie: Wani santsi da aka shirya tare da koren kayan lambu irin su alayyahu da latas, wasu ruwa da 'ya'yan itatuwa marasa lectin sun dace don safiya mai cike da kuzari.
Abincin rana
Salatin: Salatin da aka shirya tare da ganye iri-iri, dafaffen kwai, nono kaji, da man zaitun zaɓi ne mai gamsarwa kuma mara lectin.
Farantin kifi: Kifin daji kamar gasasshen kifi ko kifi za a iya ba da kayan lambu mai tururi.
Abincin dare
Gasa kayan lambu da nama: Kuna iya shirya abincin dare mai dadi da lafiya ta hanyar gasa nama tare da broccoli, brussels sprouts da man zaitun.
Zucchini spaghetti: Spaghetti, wanda aka shirya ta amfani da zucchini maimakon taliya na gargajiya, yana ba da madadin lectin kyauta ta ƙara man zaitun da kayan yaji.
Walnuts ko almonds: Ƙananan adadin goro ko almond na iya zama zaɓi na abun ciye-ciye mai wadata a cikin lafiyayyen kitse da sunadarai waɗanda ba su ƙunshi lectins ba.
Yogurt: Yogurt da aka haɗe tare da kwayoyin lactic acid yana da wadata a cikin probiotics kuma ba ya ƙunshi lectins.
drinks
Ganyen shayi: Ganyen shayi irin su chamomile ko ruhun nana zaɓi zaɓin shaye-shaye mai annashuwa da lectin.
Ruwan ƙashi: Ruwan kasusuwa yana da wadata a cikin ma'adanai kuma ba ya ƙunshi lectins.
Lokacin bin jerin abinci na lectin, dole ne a yi shiri da kyau don rama abubuwan gina jiki da suka ɓace. Yana da mahimmanci a yi magana da ƙwararren kiwon lafiya ko masanin abinci mai gina jiki kafin yin kowane canje-canjen abinci. Yayin da abincin lectin na iya zama da amfani ga wasu mutane, yana iya zama mara amfani ko ma cutarwa ga wasu. Don haka, yana da kyau a yi cikakken kimantawa da samun ra'ayi na ƙwararru kafin canza abincin ku.
Menene Fa'idodin Abincin Lectin?
Shaidar kimiyya akan fa'idodin abincin lectin yana da iyaka, kuma tasirin lafiyar sa ya bambanta daga mutum zuwa mutum. Za mu iya lissafa fa'idodin wannan abincin kamar haka;
Inganta lafiyar narkewar abinci: Ana tunanin cewa lectins na iya lalata bangon hanji kuma su haifar da matsalolin narkewa. Abincin lectin zai iya kwantar da tsarin narkewa ta hanyar iyakance waɗannan sunadaran.
Rage kumburi na kullum: An ba da shawarar cewa lectins na iya haifar da kumburi a cikin jiki. Abincin lectin na iya inganta lafiyar gaba ɗaya ta hanyar rage kumburi.
Kula da nauyi:An yi iƙirarin cewa lectins na iya ƙara ƙoshin abinci kuma suna ba da gudummawa ga samun nauyi. Abincin lectin na iya taimakawa wajen sarrafa nauyi ta hanyar toshe waɗannan tasirin.
Ƙara matakan makamashi: Wasu mutane suna ba da rahoton jin ƙarin kuzari bayan sun canza zuwa abincin lectin.
Gudanar da cututtuka na autoimmune: Ana tsammanin cewa lectins na iya taka rawa wajen haifar da cututtuka na autoimmune. Abincin lectin na iya sauƙaƙe alamun waɗannan cututtuka.
Menene Illar Abincin Lectin?
Abincin lectin wata hanya ce ta abinci mai gina jiki wacce ke ba da shawarar iyakance abincin da ke ɗauke da lectin kuma ana tunanin zai samar da wasu fa'idodin kiwon lafiya. Koyaya, kamar kowane abinci, abincin lectin yana da tasirin sakamako masu illa. Duk da yake masu goyon bayan wannan abincin sun yi imanin cewa lectins na iya haifar da matsalolin narkewa, karuwar nauyi, da kumburi na kullum, shaidun kimiyya game da illar abincin lectin sun iyakance, kuma tasirin lafiyar wannan abincin ya bambanta daga mutum zuwa mutum. Yiwuwar illolin abincin lectin kamar haka:
Rashin abinci mai gina jiki:Abincin da ke ɗauke da lectin shima yana da wadataccen fiber, furotin da micronutrients iri-iri. Cire waɗannan abinci daga abinci na iya haifar da ƙarancin abinci mai gina jiki.
Matsalolin zamantakewa da tunani: Halin ƙuntatawa na abinci na iya sa zaɓin abinci a cikin al'amuran zamantakewa da gidajen abinci da wahala, wanda zai iya tasiri ga rayuwar mutum da jin daɗin tunanin mutum.
Abubuwan dorewa: Abincin lectin na iya zama mai iyakancewa kuma yana haifar da ƙalubale ga dorewa na dogon lokaci.
Ciwon ciki: Wasu mutane na iya fuskantar matsalolin narkewa kamar su bacin ciki, gas, da kumburi lokacin da suka canza zuwa abincin lectin.
Tasiri kan tsarin rigakafi: An ba da shawarar cewa lectins na iya samun mummunan tasiri akan tsarin rigakafi kuma wannan abincin na iya haifar da canje-canje a cikin ayyukan rigakafi.
A sakamakon haka;
Jerin abinci na lectin yana bayyana azaman ra'ayi mai ban mamaki a cikin duniyar abinci mai gina jiki. Yayin bin wannan abincin, ƙirƙirar menu wanda aka wadatar da abinci marasa lectin na iya zama muhimmin mataki a cikin lafiyar ku da tafiya lafiya. Koyaya, yana da mahimmanci don tuntuɓar ƙwararrun kiwon lafiya kafin yin kowane canje-canjen abinci.
Lokacin shirya menu mai bin jerin abinci na lectin, tabbatar cewa kuna samun duk abubuwan gina jiki da jikinku ke buƙata. Daidaitaccen abinci, tare da iyakance lectins, yana ɗaya daga cikin maɓallan inganta lafiyar ku gaba ɗaya da ingancin rayuwa. A tuna, cin lafiyayyen abinci ba wai yana nufin gujewa lectin bane kawai, yana nufin cin abinci masu arziƙi da iri-iri waɗanda zasu ciyar da jikin ku.
