Abincin cin ganyayyaki ba kawai zaɓin lafiya da ɗabi'a ba ne, amma kuma yana tare da ku a kan tafiyar ku na asarar nauyi. Wannan nau'in abinci mai gina jiki kamar zane ne mai cike da launuka iri-iri da nau'in abinci iri-iri wanda yanayi ya bayar. Amma ta yaya za mu juya wannan zanen zuwa aikin hasara mai nauyi? A cikin wannan labarin, za mu gano sirrin sirrin da ke ɓoye a cikin koren ganye kuma mu ga cewa cin ganyayyaki na iya zama ɗaya daga cikin mabuɗin rasa nauyi ta hanyar lafiya.
Mutane da yawa sun zaɓi zama masu cin ganyayyaki don lafiya, muhalli, ɗabi'a da dalilai na addini. Wasu suna zaɓar wannan hanyar saboda zurfin mutunta haƙƙin dabba, yayin da wasu ke ɗaukar wannan abincin don dorewar muhalli ko fa'idodin kiwon lafiya.
Cin ganyayyaki na iya rage haɗarin cututtuka masu yawa, kamar cututtukan zuciya, hawan jini, ciwon sukari da wasu nau'in ciwon daji. Hakanan yana taimakawa tare da sarrafa nauyi saboda gabaɗaya yana da ƙarancin adadin kuzari.
Lokacin biye da cin ganyayyaki, furotin, ƙarfe, calciumYana da mahimmanci don tabbatar da isasshen abinci na wasu abubuwan gina jiki kamar zinc, zinc da bitamin B12. Wadannan sinadarai yawanci ana samun su a cikin kayan dabba, amma kuma ana iya samun su daga tushen shuka tare da tsarawa da kyau.
Lokacin aiwatar da shi cikin lafiya da daidaito, cin ganyayyaki yana ba da fa'idodi masu mahimmanci ga lafiyar mutum da dorewar muhalli. Duk da haka, saboda bukatun kowane mutum na abinci ya bambanta, yana da mahimmanci a yi magana da mai ilimin abinci ko ƙwararrun kiwon lafiya kafin ɗaukar irin wannan nau'in abinci.
Kasancewa mai cin ganyayyaki ba kawai abinci ba ne, amma salon rayuwa. Don haka kafin ku fara wannan tafiya, yana da mahimmanci ku tantance abin da ya fi dacewa da ku. Akwai hanyoyi da yawa don rayuwa cikin koshin lafiya da farin ciki, kuma cin ganyayyaki na iya zama ɗaya daga cikinsu.
Menene Nau'in Cin Ganyayyaki?
Cin ganyayyaki abinci ne bisa ka'idar rashin cin naman da aka samu daga dabbobi. Koyaya, akwai hanyoyi daban-daban da nau'ikan abinci a ƙarƙashin wannan faffadan ra'ayi. To, menene waɗannan nau'ikan kuma menene bambance-bambancen su?
Cin ganyayyaki-Lacto: Masu cin ganyayyaki masu cin ganyayyaki ba sa cin nama, kifi da ƙwai, amma suna ci gaba da cinye kayan kiwo. Wannan abincin ya zama ruwan dare a Indiya kuma yana ba da fa'idodin sinadirai kamar furotin da calcium da kayan kiwo ke samarwa.
Cin ganyayyakin ovo: Masu cin ganyayyaki ba sa cin nama da kifi, amma suna ci gaba da cin ƙwai. Qwai tushen furotin ne mai inganci da kuma muhimman bitamin da ma'adanai.
Cin ganyayyaki Lacto-Ovo: Masu cin ganyayyaki ne waɗanda ke cinye kayan kiwo da ƙwai. Wannan shine mafi yawan cin ganyayyaki a cikin ƙasashen Yamma.
Pescatarianism: Masu cin nama ba sa cin naman dabbobin ƙasa kamar nama da kaza, amma sun haɗa da kifi da sauran abincin teku a cikin abincinsu. Kifi yana da wadata a cikin omega-3 fatty acids kuma yana tallafawa lafiyar zuciya.
Cin ganyayyaki:cin ganyayyakiBa sa cin nama, kifi, kiwo, kwai da duk sauran kayayyakin dabbobi. Har ila yau, ba sa amfani da tufafi, kayan haɗi da sauran kayayyakin da aka samo daga dabbobi. Veganism kuma ana ɗaukarsa salon rayuwa.
Danyen cin ganyayyaki: Masu cin ganyayyaki masu cin ganyayyaki ba sa cin dafaffen abinci da kayan abinci da aka sarrafa. Abincinsu ya dogara ne akan danyen kayan lambu, 'ya'yan itatuwa, iri da goro.
Flexitarian (Masu cin ganyayyaki masu sassauƙa):Flexitarians, gabaɗaya suna bin tsarin cin ganyayyaki, amma suna buɗewa don cin nama lokaci-lokaci. Wannan abincin yana ba da hanya mafi sauƙi kuma yana nufin rage cin nama.
Kowane cin ganyayyaki yana da nasa fa'idodi da bayanan sinadirai. Makasudin lafiyar mutum, imani na ɗabi'a, da damuwar muhalli na iya yin tasiri ga abincin ganyayyaki da mutum ya zaɓa. Abu mai mahimmanci lokacin zabar kowane nau'in abinci shine samun dukkanin abubuwan gina jiki da jiki ke buƙata ta hanyar da ta dace.
Shin Abincin Ganyayyaki yana Taimaka muku Rage nauyi?
Mutane da yawa waɗanda ke bin rayuwa mai kyau da nauyin nauyi suna la'akari da yin canje-canje ga abincin su. Ɗaya daga cikin batutuwan da suka sami shahara a cikin 'yan shekarun nan kuma mutane da yawa suna mamakin shine ko cin ganyayyaki yana taimaka maka rage nauyi. Don haka, shin da gaske yana yiwuwa a rasa nauyi tare da cin ganyayyaki?
Tushen cin ganyayyaki shine kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, legumes da kayan kiwo marasa kitse. Ban da nama gabaɗaya yana haifar da ƙarancin kalori da abinci mai yawan fiber. Fiber yana rage jinkirin tsarin narkewa, yana sa ku ji daɗi na tsawon lokaci, wanda ke taimakawa tare da sarrafa nauyi.
Koyaya, yuwuwar asarar nauyi na cin ganyayyaki ya bambanta daga mutum zuwa mutum. Babban abu shi ne cewa abincin yana da daidaituwa kuma ya bambanta. Kawai kawar da nama daga abinci bai isa ba; Abincin da za a musanya dole ne ya kasance yana da ƙimar sinadirai masu girma kuma ba a sarrafa su ba. Misali, kayan cin ganyayyaki da aka sarrafa, kayan ciye-ciye masu daɗi, ko ingantaccen hatsi na iya yin mummunan tasiri ga ƙoƙarin rasa nauyi.
Wani muhimmin batu shine sarrafa sashi. Yayin da ake cin ganyayyaki, ya zama dole don kauce wa yawan adadin kuzari. Abincin ganyayyaki masu yawan kalori kuma na iya haifar da kiba. Sabili da haka, yana da mahimmanci a zaɓi zaɓin masu cin ganyayyaki masu lafiya kuma a kiyaye rabo mai ma'ana.
Bincike ya nuna cewa cin ganyayyaki yana taimakawa wajen sarrafa nauyi a cikin dogon lokaci. Duk da haka, yana da mahimmanci a yi hankali yayin bin wannan abincin kuma kuyi aiki tare da mai cin abinci ko masanin abinci mai gina jiki idan ya cancanta. Don haka, yana iya yiwuwa a rasa nauyi ta hanyar lafiya yayin samun duk abubuwan gina jiki da jiki ke buƙata.
Misalin Jerin Abincin Ganye
Abincin ganyayyaki na mako 1
Anan akwai samfurin jerin abincin cin ganyayyaki na mako-mako wanda zai taimaka wa waɗanda ke son rage kiba:
Breakfast: Avocado mash da gasasshen alkama gabaɗaya.
Abun ciye-ciye: Dankin busasshen apricots da yankakken mangwaro.
Abincin rana: Miyar lentil da gauraye koren salatin a gefe.
Abun ciye-ciye: Yankakken gurasar alkama da man zaitun.
Abincin dare: Gasa kayan lambu gratin tare da kefir.
An shirya wannan jeri na cin ganyayyaki don kowane abinci daidai da ƙa'idodin abinci mai gina jiki da lafiya. Koyaya, yana da mahimmanci a tuntuɓi ƙwararrun kiwon lafiya kafin yin kowane canje-canjen abinci. Wannan jeri na iya zama mafari mai kyau ga waɗanda sababbi ga masu cin ganyayyaki kuma ana iya daidaita su cikin lokaci don dacewa da abubuwan da kuke so.
Wadanne Abinci Ne Aka Hashe A Cikin Abincin Ganyayyaki?
Abincin ganyayyaki ya ƙunshi nau'ikan abinci na tushen shuka kuma yana guje wa kayan dabba. Ga wasu rukunin abinci na yau da kullun da aka haɗa a cikin abincin ganyayyaki:
kayan lambu: Duk kayan lambu sun zama tushen abincin ganyayyaki. Kayan lambu daban-daban kamar su broccoli, alayyahu, barkono, eggplant da sauran su suna da wadatar bitamin da ma'adanai.
'Ya'yan itãcen marmari: Fresh, daskararre ko busassun 'ya'yan itatuwa suna ba da sukari na halitta, fiber da muhimman abubuwan gina jiki.
Pulse:LentiLegumes irin su chickpeas, wake da wake suna da wadataccen furotin da fiber.
Dukan hatsi:QuinoaDukan hatsi, irin su bulgur, hatsi, gurasar alkama da taliya, suna ba da carbohydrates da fiber da ake bukata don makamashi.
Kwayoyi da iri: Kwayoyi da iri, irin su walnuts, almonds, chia tsaba da flaxseeds, suna ɗauke da lafiyayyen kitse da furotin.
Kayan kiwo da ƙwai: Ga masu cin ganyayyaki na lacto-ovo, kayan kiwo kamar madara, cuku, yogurt da qwai sune tushen furotin da calcium.
madarar kayan lambu da kayan kiwo: Soja, almond, madarar hatsi Madara mai tushen tsiro da cukuwan vegan, irin su , suna ba da madadin ga mai cin ganyayyaki da cin ganyayyaki.
mai: Man zaitun, man avocado da sauran man kayan lambu suna kara lafiyayyen acid mai da dandano.
Waɗannan abincin sune tushen daidaitaccen abincin ganyayyaki kuma yakamata a bambanta don tabbatar da isasshen abinci mai gina jiki.
Wadanne Abinci ne Ba a Haɗe a cikin Abincin Ganyayyaki ba?
Gabaɗaya ana keɓance waɗannan abinci daga cin ganyayyaki saboda asalin dabba ne:
Et: Naman sa, naman alade, rago, kaza da kowane irin nama.
Kifi da abincin teku: Duk nau'in kifi, jatan lande, kawa da sauran abincin teku.
gelatin: Wani abu da aka samo daga guringuntsi na dabba kuma ana amfani dashi a wasu kayan zaki, jellies da alewa.
sabuntawa: Wani enzyme, yawanci ana samun shi daga cikin dabba, ana amfani da shi wajen samar da wasu cuku.
ball: Wani samfur ne da kudan zuma ke samarwa wanda wasu masu cin ganyayyaki ba sa son cinyewa.
Kitsen dabbobi: Man shanu, tallow da sauran kitse na asalin dabba.
Yayin da masu cin ganyayyaki na lacto-ovo ke iya cinye kayan kiwo da ƙwai, masu cin ganyayyaki kuma suna kawar da waɗannan samfuran daga abincinsu. Lokacin biye da cin ganyayyaki, waɗannan abincin ya kamata a maye gurbinsu tare da madadin tushen shuka tare da ƙimar sinadirai masu yawa. Don cin abinci mai cin ganyayyaki mai kyau, yana da mahimmanci don samun waɗannan abubuwan gina jiki daga tushen shuka kuma ku ci daidaitaccen abinci.
Menene Fa'idodin Abincin Ganyayyaki?
To, menene tasirin wannan abincin ga lafiya?
Yana kare lafiyar zuciya: Cin ganyayyaki yana taimakawa rage haɗarin cututtukan zuciya saboda ƙarancin kitse da cholesterol. Abincin da aka shuka ya ƙunshi fiber, antioxidants da phytochemicals waɗanda ke tallafawa lafiyar zuciya.
Yana ba da gudummawa ga sarrafa nauyi: Godiya ga yawan abin da ke cikin fiber, cin ganyayyaki yana ƙara jin daɗin cikawa kuma yana rage halayen cin abinci. Wannan yana taimakawa sarrafa nauyi da kiyaye nauyin jiki mai lafiya.
Yana rage haɗarin ciwon sukari: Abincin mai cin ganyayyaki yana da wadataccen fiber da hadaddun carbohydrates waɗanda ke daidaita sukarin jini. Tare da waɗannan fasalulluka, yana rage haɗarin nau'in ciwon sukari na 2 kuma yana ba da gudummawa ga sarrafa ciwon sukari.
Yana iya rage haɗarin ciwon daji ta hanyar: Wasu nazarin sun nuna cewa cin ganyayyaki na iya rage haɗarin wasu nau'in ciwon daji, musamman kansar hanji. Abubuwan antioxidant da anti-mai kumburi na abinci mai gina jiki na tushen shuka suna taka rawa wajen samar da wannan tasirin kariya.
Yana inganta tsarin narkewar abinci: Abincin ganyayyaki ya ƙunshi adadin fiber mai yawa, wanda ke daidaita tsarin narkewar abinci kuma yana inganta lafiyar hanji. Wannan yana taimakawa hana matsalolin narkewa kamar maƙarƙashiya.
Yana rage tasirin muhalli: Abincin cin ganyayyaki yana da tasiri wajen rage tasirin muhalli da samar da dabbobi ke haifarwa. Kiwon dabbobi yana da babban sawun muhalli ta fuskar fitar da iskar gas da kuma amfani da ruwa. Abinci na tushen shuka yana rage girman wannan tasirin.
Girmama hakkin dabba: Abincin ganyayyaki wani zaɓi ne na ɗabi'a ga daidaikun mutane masu kula da haƙƙin dabba. Ya ƙi amfani da amfani da dabbobi kuma ya ɗauki salon rayuwa mai tausayi.
Waɗannan fa'idodin kiwon lafiya na cin ganyayyaki suna samun goyan bayan binciken kimiyya.
Menene Illar Cin Ganyayyaki?
Kodayake wannan abincin yana ba da fa'idodi da yawa na kiwon lafiya, yana kuma haifar da haɗari da rashin amfani. Wadanne irin illolin da mutanen da suka rungumi wannan abincin za su iya fuskanta?
Rashin abinci mai gina jiki: Nama da sauran kayayyakin dabbobi sun ƙunshi muhimman abubuwan gina jiki da jiki ke buƙata. Masu bin cin ganyayyaki, Vitamin B12na iya rasa sinadirai kamar baƙin ƙarfe, zinc, calcium da omega-3 fatty acids. Wadannan gazawar na iya haifar da matsalolin lafiya na dogon lokaci.
Rashin isasshen furotin: Nama yana ɗaya daga cikin mafi kyawun tushen furotin mai inganci. Masu cin ganyayyaki ya kamata su juya zuwa madadin tushen furotin kamar legumes, tofu da seitan don tabbatar da isasshen furotin.
Ƙananan matakan ƙarfe: Ƙarfin da aka samo daga dabba yana da sauƙin ɗauka fiye da ƙarfe na tushen shuka. Masu bin cin ganyayyaki, rashin ƙarfe anemia yana iya kasancewa cikin haɗari.
Ragewa a cikin omega-3 fatty acids: Kifi da abincin teku suna da wadata a cikin omega-3 fatty acids. Masu cin ganyayyaki na iya cinye flaxseeds, walnuts da walnuts don samun waɗannan mahimman fatty acids. chia tsaba ya kamata a dogara da tushen ganye kamar
Babban amfani da carbohydrate: Wasu masu cin ganyayyaki na iya cinye yawancin carbohydrates don maye gurbin nama. Wannan na iya haifar da haɓakar nauyi da haɓakar sukarin jini.
Kalubalen zamantakewa da al'adu: Cin cin ganyayyaki na iya haifar da matsaloli a wasu wuraren zamantakewa da al'adu. Yanayi kamar ƙayyadaddun zaɓin gidan abinci ko rashin zaɓuɓɓukan da suka dace don abincin iyali na iya zama tushen damuwa ga masu cin ganyayyaki.
Rashin cin abinci: Wasu mutane na iya amfani da cin ganyayyaki don ɓoye matsalar cin su. Wannan wani yanayi ne da ya zama ruwan dare a tsakanin matasa kuma yana iya haifar da munanan matsalolin lafiya.
Don rage yuwuwar illolin cin ganyayyaki, yana da mahimmanci a bi daidaitaccen tsarin abinci iri-iri da kuma ɗaukar abubuwan gina jiki idan ya cancanta. Bugu da ƙari, bincikar lafiya na yau da kullun da gwajin jini na iya taimakawa gano duk wani ƙarancin abinci mai gina jiki a matakin farko.
A sakamakon haka;
Abincin cin ganyayyaki, idan an shirya shi daidai, ba wai kawai yana taimaka muku rasa nauyi ba amma har ma yana buɗe kofa ga salon rayuwa mai kyau. An tabbatar a kimiyance cewa cin abinci mai gina jiki yana da fa'idodi da yawa, tun daga lafiyar zuciya zuwa narkewa.
Duk da haka, tuna cewa jikin kowane mutum ya bambanta kuma yana da mahimmanci don ƙirƙirar tsarin abinci mai dacewa bisa bukatun mutum. A cikin tafiye-tafiyen ku na asarar nauyi tare da cin ganyayyaki, za ku iya juya wannan tafiya zuwa kwarewa mai dadi ta hanyar shirya faranti masu cike da kayan abinci masu launi da iri-iri, ba tare da lalata dabi'u masu gina jiki ba.
