Kowace rana a cikin kafofin watsa labaru akwai sabon bayani mai ban sha'awa game da abinci mai gina jiki. Abubuwan ɗayan mutum suna canzawa da sauri don ba mu da lokaci don bi waɗannan canje-canje. Muna damu, abin da ke da amfani, da abin da ke cutarwa, abin da za ku iya ci da abin da baza ku iya ba. A gaskiya ma, cin abinci marar daidaito ga kowa ba zai iya zama ba. Wannan shi ne mutum daidai. Amma ka'idoji na abinci mai kyau ba su canzawa. Don haka, cin abinci mai kyau: ainihi, ka'idodin - batun batun tattaunawa a yau.
Abin takaici, bayanin yau da kullum game da abinci mai gina jiki shine sau da yawa labarai, maimakon abin dogara da tabbatar da gaskiyar. Akwai dubban ayyukan da aka wallafa a kan abinci mai gina jiki, amma ka tuna cewa dukkanin gwaji ne, wasu lokuta ne kawai suke dogara ne kawai bisa tsammanin masu bincike. Dangane da su, ƙididdigar gaba ɗaya ba za a iya jawo hankalin su ba. Kuma kawai saboda cin abinci da abinci mai gina jiki sun zama babbar matsala ta zamantakewar zamantakewar al'umma, irin wannan bayanin yana cikin karfin bukatar. Mene ne abinci mai kyau? Mene ne bayan waɗannan kalmomi kuma yana yiwuwa a ƙirƙirar abinci mai kyau?
Abinci ya kamata a daidaita - wannan ya wuce shakka. Mene ne wannan yake nufi? Ya kamata cin abinci yau da kullum ya ƙunshi abubuwa daban-daban da dama daban-daban don rayuwa, amma a wasu yawa. Alal misali, 60 MG na bitamin C, ko 5 grams na gishiri. Don ci lafiya da jin dadi, dole ne mu ci abinci guda biyar na 'ya'yan itatuwa da kayan marmari a rana daya. Wannan ba yana nufin cewa kana buƙatar cin sau biyar a rana don share dukkan kwanon salatin. Kwancen 'ya'yan inabi ne kaɗai zasu iya cika ɗaya. Dole ne ku lissafta "kashi" na sirrinku na bitamin tare da shekarun ku, jima'i da nauyin.
Ya kamata a rage yawan amfani da sukari
Wannan shawara ya fi damuwa da kayan lambu a cikin akwatunan kwalliya waɗanda suka ƙunshi sukari marasa sukari. Masana sun bayar da shawarar yin karatun rubutu a hankali. Ka tuna cewa sugar shine tambaya mai wuya. Babban abu shine yadda aka kira shi. Glycemic index (GI), wato, bayani game da abin da zai zama matakin glucose cikin jini bayan cin abincin. Mafi girman GI, mafi girman matakin sukari na jini. Yin amfani da abinci tare da GI mai zurfi yana haifar da kaifi mai tsalle a cikin sukari don amsa babban "harbi" na insulin. Saboda haka, a lokacin yunwa, za ku kasance da sha'awar masu jin dadi - suna haifar da karuwa a matakin sukari cikin jini. Da zarar kun ji daɗin tashin hankali, kuna da karfi da tunani don warware matsalolin rayuwa. Wannan shine ainihin aikin sukari - makamashi "ƙarya". Amma wannan wani sakamako ne na gajeren lokaci, sabili da haka basa komawa zuwa matakin sukari guda ɗaya, kuma wannan mataki ya fi ƙasa. Sa'an nan kuma ka ji jin yunwa, amma ma barci. Wasu 'ya'yan itatuwa irin su sabo, cherries, plums da' ya'yan ɓauren suna da alamar glycemic low, saboda haka basu sa irin wannan canji a cikin insulin. Kada ka manta kuma cewa 'ya'yan itatuwa da kayan marmari ne masu kyau samfurorin da ake kira "biologically active components", kazalika da bitamin C.
Amma ka mai da hankali: matakin sukari a jini yana da tsanani! Ba shi yiwuwa a ware shi gaba daya daga abinci a kowane hali. Ɗaya daga cikin nau'in ingancin cakulan ba zai cutar da kai ba - a akasin wannan, zai ƙarfafa kwakwalwarka da inganta halinka. Amma wasu samfurori, ko da a cikin ƙananan allurai, zasu iya canza matakin glucose, wanda a cikin irin waɗannan lokuta shine alhakin tarin nama na adipose.
Yaya game da mai?
Mutanen da suka yi mafarki na samun kyakkyawar kayan ado, sukan hana kansu yin amfani da kowane ƙwayoyi. Sunyi la'akari da wannan shine tushen tushen cin abinci mai kyau, wani abu wanda ba su taɓa nazarin ka'idodin su ba. Wannan shi ne ainihin kuskure! Bugu da ƙari, lura cewa wasu ƙwayoyin ƙwayar da ba a ƙinƙasa ba su zama dole don rayuwa. Fats da abinci masu cin abinci ya kamata su ci gaba da cin abinci, musamman man fetur, wanda yanzu yana fuskantar farfadowa. Kwayoyin dabbobin ba su da muhimmanci don rayuwa, kamar yadda miliyoyin masu cin ganyayyaki da likita suka nuna.
Duk da haka, su ne masu haɗari mai hatsarin gaske, wato, waɗanda aka hura wa maganin zafi. Yawanci, saboda likitoci da yawa suna kira don cin abinci mai cin abinci. Ya kasance a cikin "abinci mai sauri" da suke amfani da man fetur mai tsanani akai-akai. Ya tafi don dafa abinci, misali, fries ko donuts, karnuka masu zafi ko hamburgers. Wannan man fetur yana samar da abubuwa da ke inganta karfin gwargwadon bayan kashi na farko kuma zai iya zama carcinogenic. Abincin gaggawa kuma yana da abun da ke cikin calorie sosai. Ɗaya daga cikin abincin rana lokacin da ziyartar gidan abinci mai cin abinci mai sauri shine kimanin calories 1000, amma a cikin rayuwar yau da kullum kullum kana bukatar cinye fiye da 1500 adadin kuzari kowace rana. wato, abincin dare daya kusan kusan kowace rana.
Rage gishiri
Salt shine ɗaya daga cikin abubuwan da ake bukata don rayuwa, amma kawai a cikin adadin 5 g kowace rana. Ana iya samun wannan sauƙin ba tare da ƙara ƙarin kayan abinci ga abinci ba. Gaskiyar ita ce, gishiri ya ƙunshi cikin mafi yawan abinci. Masana sunyi imanin cewa gishiri ya kamata su ɓace gaba ɗaya daga kitchens, saboda kayan abinci na zamani sun riga sun yi yawa. Alal misali, a cikin gurasar gargajiya da gishiri da naman alade sun ƙunshi kusan kowace rana kowace kashi 100 grams. Dukanmu muna son gishiri, ba kawai al'adar ba ne, har ma yana da mummunan al'ada. Maimakon umarnin 5, muna cinye kimanin 12-15 grams na gishiri kowace rana. Abin baƙin ciki, jikin da ke da alhakin lafiyar jama'a a kasarmu ba ta da la'akari da wannan matsala. A cikin kasashe ci gaba, kamar Denmark, Ma'aikatar Lafiya ta ba da umurni don rage yawan gishiri a cikin kayan abinci. Ka'idodin irin waɗannan sharuɗɗa sun bayyana, kuma sakamakon daɗaɗɗa cikin gishiri yana da matukar tsanani. Misali kawai misali: a cikin ƙasashe inda aka yi amfani da gishiri a kowane ɓangaren, akwai ƙananan ƙididdigar annoba da mutuwar har zuwa shekaru 60. Ka tuna cewa cin gishiri a cikin abinci shine kawai mummunan al'ada. Bari mu yi kokarin yin aiki a kan wannan, domin watsar da launin fari a cikin kowane tasa na kashe kyawawan kayan lambu, da nama da dai sauransu. Kuma a cikin cin zarafin lafiyarmu.
Cholesterol
Cholesterol wajibi ne don aikin jiki - ba tare da shi ba zai kasance abubuwa irin su hormones ko bile acid wajibi ne don ƙaddara ƙwayoyin cuta ba. Amma idan yayi yawa, zai fara tara a cikin jini, haddasa atherosclerosis. A cikin maganin, jini yana gudanawa, sa'an nan kuma abin da ake ciki na ischemia da zuciya sun shafi. Saboda haka, rage yawan cholesterol yana da muhimmancin gaske.
Amma yana da muhimmanci a san cewa akwai ra'ayoyi na "mai kyau" da "mummunan" cholesterol. Mafi cikakkiyar bayanai da muka samu, idan muka wuce gwajin jini, wanda ya nuna matakin cholesterol a cikin jini, ya raba shi zuwa kashi. Cholesterol yana da jiki guda biyu: mai kyau (HDL) da mugunta (LDL). Muna so mu rage matakin "mummunan" cholesterol, wadda za'a iya gabatarwa a cikin ganuwar arteries. A cewar masana, matakin "mummunan" cholesterol kada ya wuce 130 MG / dl. Kyakkyawan cholesterol ya kamata ya zama akalla 35 MG / dl. a cikin maza da 40 MG / dl. a cikin mata, yayin da adadin cholesterol a cikin jini kada ya wuce 200 MG / dl.