labarai

Abinci shine babban abin da ake bukata na mutane.
Siffofin asali na abinci sun haɗa da abun ciki na gina jiki, haɗin abinci, da lokacin ci.
Anan akwai wasu halaye na cin abinci na yau da kullun a tsakanin mutanen zamani

Abinci na tushen shuka

Abincin Bahar Rum
Abincin Bahar Rum ya haɗa da zaituni, hatsi, legumes (tsabi mai ɗorewa na tsire-tsire na leguminous), 'ya'yan itatuwa (abinci na yau da kullun), kayan lambu da ganye, da ƙarancin naman akuya, madara, namun daji, da kifi. Gurasa (dukan burodin alkama, wanda aka yi daga sha'ir, alkama, ko duka biyu) ya mamaye kowane abinci, tare da lissafin man zaitun don yawan adadin kuzari.

Nazarin Ƙungiyoyi Bakwai, wanda Acel Keys ke jagoranta, ya gane halayen kiwon lafiya na abinci na Bahar Rum. Zane na farko ya haɗa da kwatanta abinci da salon rayuwa na ƙasashe bakwai bisa bayanai daga ɗaya ko fiye da ƙungiyar maza a kowace ƙasa. A cikin ƙungiyar tare da man zaitun a matsayin babban mai abinci mai gina jiki, duka abubuwan da ke haifar da mace-mace da cututtukan zuciya na zuciya sun kasance ƙasa da waɗanda ke cikin ƙungiyoyin Nordic da Amurka.

A zamanin yau, ana amfani da kalmar "abinci na Mediterranean" don bayyana tsarin abincin da ke bin halaye masu zuwa: abinci mai gina jiki ('ya'yan itatuwa, kayan lambu, hatsi da aka sarrafa kadan, legumes, goro, da tsaba), an haɗa su tare da matsakaici zuwa daidaitattun kayan kiwo, kuma galibi fermented kayayyakin kiwo (kamar cuku da yogurt); Kananan zuwa matsakaicin adadin kifi da kaji; Jajayen nama kadan; Kuma yawanci ana shan giya a lokacin abinci. Yana wakiltar yuwuwar tsarin daidaita abincin da ke da mahimmanci ga yawancin sakamakon lafiya.

Binciken laima da aka gudanar a kan nazarin nazarin binciken bincike da gwaje-gwaje na asibiti bazuwar (ciki har da bayanai daga mahalarta fiye da miliyan 12.8) yana ba da shawarar ƙungiyar kariya tsakanin riko da abinci na Rum da kuma sakamakon kiwon lafiya masu zuwa (jimlar nazarin 37).

cin ganyayyaki
Don dalilai na ɗabi'a, falsafa, ko addini, cin ganyayyaki ya wanzu tun zamanin da. Duk da haka, tun daga ƴan shekarun baya-bayan nan na ƙarni na 20, mutane sun ƙara mai da hankali kan illolin da suka shafi kiwon lafiya na cin ganyayyaki, da kuma fa'idodin muhallinsa (rage fitar da iskar gas, rage ruwa da amfani da ƙasa). A zamanin yau, cin ganyayyaki na iya haɗawa da ɗabi'a na halaye na abinci waɗanda ke da bambance-bambancen halaye, imani, kuzari, da yanayin zamantakewa da lafiya. Ana iya bayyana cin ganyayyaki a matsayin duk wani tsarin abinci wanda ya keɓance nama, kayan nama, da sauran nau'o'in nau'ikan dabbobi, yayin da abincin da ake amfani da shi na tsire-tsire lokaci ne mai faɗi da aka yi amfani da shi don bayyana tsarin abincin da ya dogara da abincin da ba na dabba ba amma ba a ware abincin da aka samu daga dabba ba.

Idan aka yi la'akari da bambance-bambance da nau'ikan nau'ikan tsarin cin ganyayyaki, gano takamaiman hanyoyin nazarin halittu yana da ƙalubale sosai. A halin yanzu, an ba da shawarar tasirin sa akan hanyoyi masu yawa, gami da hanyoyin rayuwa, kumburi, da hanyoyin neurotransmitter, gut microbiota, da rashin zaman lafiyar genomic. Koyaushe ana ta cece-kuce game da alakar da ke tsakanin riko da cin ganyayyaki da rage cututtukan zuciya, cututtukan zuciya na ischemic, mutuwar cututtukan zuciya na ischemic, dyslipidemia, ciwon sukari, wasu nau'ikan ciwon daji, da yuwuwar duk-abin da ke haifar da haɗarin mutuwa.

Abincin ƙarancin mai

Saboda gaskiyar cewa lipids da carbohydrates sune macronutrients guda biyu waɗanda ke ba da gudummawar mafi yawan adadin kuzari a cikin abinci na zamani, daidaita waɗannan macronutrients guda biyu shine makasudin hanyoyin daidaita abinci da yawa da nufin samun nasarar sarrafa nauyi da cimma wasu sakamakon lafiya. Kafin inganta abinci mai ƙarancin kitse a cikin jama'ar likitanci don rage haɗarin cututtukan cututtukan zuciya, an riga an riga an sami abinci mai ƙarancin kitse da ke da nufin asarar nauyi. A cikin 1980s, mutane sun danganta cututtukan zuciya na zuciya da kiba ga kitsen abinci, da rage cin abinci maras mai, abinci maras mai, da ra'ayi maras nauyi ya zama sananne.

Kodayake babu wata ma'anar gama gari, lokacin da adadin lipids a cikin jimlar kuzarin kuzari ya gaza 30%, ana ɗaukar abincin a matsayin abinci mai ƙarancin kitse. A cikin abinci mai ƙarancin kitse, kashi 15 ko ƙasa da haka na jimlar yawan kuzari yana zuwa daga lipids, kusan kashi 10-15% na zuwa daga furotin, kuma 70% ko fiye yana zuwa daga carbohydrates. Abinci na Ornish abinci ne mai ƙarancin kitse mai ƙarancin kitse, inda lipids ke lissafin kashi 10% na adadin kuzari na yau da kullun (mai polyunsaturated zuwa cikakken kitse,>1), kuma mutane na iya cin abinci kyauta ta wasu fannoni. Isar da abinci mai gina jiki a cikin abinci mai ƙarancin kitse da ƙarancin mai ya dogara da zaɓin abinci ɗaya. Yin riko da waɗannan nau'ikan abinci na iya zama ƙalubale saboda ba wai kawai yana iyakance yawancin abincin da ake samu daga dabbobi ba, har ma yana iyakance mai da kayan lambu da kayan abinci masu ɗanɗano irin su goro da avocado.

Ƙuntata abincin carbohydrate

Abincin Atkins, abincin ketogenic, da ƙarancin abinci na carbohydrate
A cikin shekaru goma na farko na karni na 21st, wasu gwaje-gwajen da aka bazu sun nuna cewa mahalarta sun ba da shawarar rage cin abinci na carbohydrate mafi ƙasƙanci (watau nau'i daban-daban na abincin Atkins) suna da asarar nauyi kuma mafi girma a cikin wasu abubuwan haɗari ga cututtukan zuciya na zuciya idan aka kwatanta da waɗanda aka ba da abinci mafi girma na carbohydrate. Kodayake ba duk binciken da aka yi ya sami fifikon gyare-gyaren abincin da aka ambata a lokacin bin bin diddigin ko kiyayewa ba, kuma yarda ya bambanta, ƙungiyar kimiyya daga baya ta fara bincika yuwuwar asibiti na wannan abincin a cikin zurfin zurfi.

Ana amfani da kalmar ketogenic don kwatanta abinci iri-iri. Ga mafi yawan mutane, cinye kawai 20-50 g na carbohydrates kowace rana zai iya gano jikin ketone a cikin fitsari. Ana kiran waɗannan abincin abinci ketogenic marasa ƙarancin carbohydrate. Ana amfani da wata hanyar rarrabuwa galibi don maganin farfaɗo mai jure wa miyagun ƙwayoyi, dangane da rabon lipids na abinci zuwa jimillar furotin na abinci da carbohydrates. A cikin classic ko mafi tsananin sigar, wannan rabo shine 4: 1 (<5% na makamashi ya fito ne daga abincin carbohydrate), yayin da a cikin sigar sako-sako, wannan rabo shine 1: 1 (gyaran abincin Atkins, kusan 10% na makamashi ya fito daga carbohydrates), kuma akwai zaɓuɓɓuka daban-daban tsakanin su biyun.

Abincin da ke da babban abun ciki na carbohydrate (50-150 g kowace rana) ana ɗaukarsa a matsayin ƙananan abincin carbohydrate idan aka kwatanta da cin abinci na yau da kullum, amma waɗannan abincin na iya haifar da canje-canje na rayuwa wanda ya haifar da ƙananan abincin carbohydrate. A gaskiya ma, abinci tare da carbohydrates da ke lissafin ƙasa da 40% zuwa 45% na jimlar yawan kuzari (wataƙila yana wakiltar matsakaicin abincin carbohydrate) ana iya rarraba shi azaman ƙananan abinci na carbohydrate, kuma akwai wasu shahararrun abincin da za su iya shiga cikin wannan rukuni. A cikin abincin yanki, 30% na adadin kuzari sun fito ne daga furotin, 30% sun fito daga lipids, kuma 40% sun fito daga carbohydrates, tare da furotin zuwa rabon carbohydrate na 0.75 kowace abinci. Kamar cin abinci na Kudancin Tekun Kudu da sauran ƙananan abinci na carbohydrate, abincin yanki yana ba da shawarar shan hadaddun carbohydrates tare da manufar rage ƙwayar insulin na jini bayan cin abinci.

Ana samun tasirin anticonvulsant na cin abinci na ketogenic ta hanyar jerin yuwuwar hanyoyin da za su iya daidaita aikin synaptic da haɓaka juriya ga kamawa. Har yanzu ba a fahimci waɗannan hanyoyin ba. Karancin abincin ketogenic na carbohydrate da alama yana rage yawan kamewa a cikin yara masu fama da farfadiya mai jure wa miyagun ƙwayoyi. Abincin da ke sama zai iya cimma nasarar kamawa a cikin ɗan gajeren lokaci zuwa matsakaici, kuma amfanin sa yana kama da na magungunan antiepileptic na yanzu. Abincin ketogenic kuma na iya rage yawan kamewa a cikin manya marasa lafiya tare da farfadiya mai jure wa miyagun ƙwayoyi, amma har yanzu shaidar ba ta da tabbas, kuma an ba da rahoton wasu sakamako masu ban sha'awa a cikin manya marasa lafiya tare da babban matsayi na epilepticus. Mafi yawan halayen rashin lafiya na asibiti na abinci na ketogenic sun haɗa da alamun gastrointestinal (kamar maƙarƙashiya) da ƙananan lipids na jini.

Deshu rage cin abinci

A cikin farkon 1990s, an gudanar da gwajin gwaji na asibiti da yawa (gwajin DASH) don kimanta tasirin tsarin abinci akan sarrafa karfin jini. Idan aka kwatanta da mahalarta waɗanda suka karɓi abinci mai sarrafawa, mahalarta waɗanda suka karɓi cin abinci na gwaji na mako 8 sun sami raguwar hauhawar jini (matsakaicin raguwar hauhawar jini na systolic na 5.5 mm Hg da matsakaicin raguwar hauhawar jini na diastolic na 3.0 mm Hg). Dangane da waɗannan shaidun shaida, an gano abincin gwaji da ake kira Deshu diet a matsayin ingantaccen dabarun hanawa da magance hauhawar jini. Wannan abincin yana da wadata a cikin 'ya'yan itatuwa da kayan marmari (biyar da hudu a kowace rana, bi da bi), da kuma kayan kiwo maras nauyi (sauti biyu a kowace rana), tare da ƙananan matakan cikakken lipids da cholesterol, kuma in mun gwada da ƙananan abun ciki na lipid. Lokacin ɗaukar wannan abincin, abun ciki na potassium, magnesium, da calcium yana kusa da kashi 75 na yawan abincin Amurkawa, kuma wannan abincin ya ƙunshi adadi mai yawa na fiber da furotin.
Tun lokacin da aka fara buga takarda, ban da hauhawar jini, mun kuma yi nazarin dangantakar dake tsakanin abincin De Shu da wasu cututtuka daban-daban. Ingantacciyar riko da wannan abincin yana da alaƙa da mahimmanci tare da raguwar mace-mace duka. Yawancin nazarin lura sun nuna cewa wannan abincin yana da alaƙa da raguwar yawan kamuwa da cutar kansa da kuma yawan mace-mace masu alaƙa da kansa. Wani bita na laima na meta-bincike ya nuna cewa, bisa ga bayanan ƙungiyar masu zuwa na kusan mahalarta miliyan 9500, mafi kyawun bin tsarin abinci na de shu yana da alaƙa da ƙananan cututtukan cututtukan da ke rayuwa kamar cututtukan zuciya, cututtukan zuciya, bugun jini da ciwon sukari. Gwajin da aka sarrafa ya nuna raguwar diastolic da hawan jini na systolic, da kuma raguwar alamomin rayuwa masu yawa kamar insulin, matakan haemoglobin glycated, jimlar cholesterol, da matakan LDL cholesterol, da asarar nauyi.

Abincin budurwa

Abincin Maide (haɗuwa da abinci na Rum da Deshu wanda ke nufin jinkirta jinkirin ciwon daji a matsayin tsoma baki) shine tsarin abincin da ake nufi don saduwa da takamaiman sakamakon kiwon lafiya (aikin fahimi). Abincin Maide ya dogara ne akan binciken da ya gabata game da dangantaka tsakanin abinci mai gina jiki da cognition ko dementia, hade tare da halaye na abinci na Bahar Rum da abincin Deshu. Wannan abincin yana jaddada cin abinci na tsire-tsire (dukkan hatsi, kayan lambu, wake, da goro), musamman 'ya'yan itatuwa da kayan lambu masu kore. Wannan abincin yana hana cin jan nama, da kuma abincin da ke da kitse mai yawa (abinci mai sauri da soyayyen abinci, cuku, man shanu da margarine, da irin kek da kayan zaki), kuma yana amfani da man zaitun a matsayin babban mai. Ana ba da shawarar cin kifi aƙalla sau ɗaya a mako da kaji aƙalla sau biyu a mako. Abincin Maide ya nuna wasu fa'idodi masu fa'ida dangane da sakamakon fahimi kuma a halin yanzu ana yin nazari sosai a cikin gwaje-gwajen asibiti bazuwar.

Abincin lokaci mai iyaka

Azumi (watau rashin cin abinci ko kalori mai ɗauke da abin sha na awanni 12 zuwa makonni da yawa) yana da tarihin shekaru ɗari da yawa. Bincike na asibiti ya fi mayar da hankali ne akan tasirin azumi na dogon lokaci akan tsufa, rikice-rikice na rayuwa, da daidaiton kuzari. Azumi ya bambanta da ƙuntatawa na kalori, wanda ke rage yawan kuzari ta wani kaso, yawanci tsakanin 20% zuwa 40%, amma yawan abinci ya kasance baya canzawa.

Azumi na wucin gadi ya zama mafi ƙarancin buƙatun madadin ci gaba da azumi. Kalmar gamayya ce, tare da tsare-tsare daban-daban, gami da canza lokacin azumi da iyakance lokacin cin abinci tare da lokacin cin abinci na yau da kullun ko lokacin cin abinci kyauta. Hanyoyin da ake amfani da su zuwa yanzu za a iya raba su gida biyu. Ana auna nau'in farko a cikin makonni. A madadin hanyar yin azumin ranaku, ana yin azumi kowace rana, kuma bayan kowace ranar azumi, akwai ranar cin abinci mara iyaka. A cikin madadin rana ingantaccen hanyar azumi, abinci mai ƙarancin kalori mai ƙarancin kalori ana musanya shi tare da cin abinci kyauta. Kuna iya ci gaba da ci gaba ko dainawa na tsawon kwanaki 2 a kowane mako, kuma ku ci kullum don sauran kwanaki 5 (hanyar abinci 5+2). Nau'i na biyu na babban nau'in azumin da ba a kai ba shine iyakanceccen lokacin cin abinci, wanda aka auna shi a kullum, wanda ke faruwa ne kawai a cikin takamaiman lokuta na yini (yawanci 8 ko 10 hours).