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Ka'idojin Nutrition: Me ke can, menene ya kamata a nisance shi

abinci mai gina jiki Concepts

Abinci mai "Tsabta": Mabiya "abinci mai tsabta" yana mai da hankali ga mafi yawan halitta, abinci mara amfani, mafi kyau a cikin ingancin kwayoyin. Madadin yin amfani da biredi da aka yi da miya ko kuma miya mai ɗaukar hoto, Mai Tsabta Mai Tsinkaya zai iya dafa maka, tare da mafi sauƙin shiri. Ganyayyaki da fari gari ne mai tsami, kamar yadda ake cin abinci a masana'antu kuma ba shakka abinci ne mai sauri ba. Misali, akwai 'ya'yan itatuwa, kayan marmari, nama, kifi, qwai, kayan hatsi gaba daya, ganyayyaki da kwayoyi da suka rage. Bugu da kari, lokacin cin kasuwa, kallon jerin sinadarai: idanu, kayan dandano, kayan haɓaka dandano ko abubuwan sarrafawa da aka sarrafa sosai kamar su foda madara, kayan zaki ko ingantaccen sitaci da aka gano? Rashin wucewa don abinci mai tsabta "mai tsabta".

Masanin kimiyyar abinci mai gina jiki Marlies Gruber yana gani a cikin mafi sharuddan shaye-shaye abin da sauti kamar ingantaccen tsarin abinci mai gina jiki: "Akwai babban haƙuri, wanda babu buƙatuwa daga yanayin abinci mai gina jiki," in ji darektan kimiyya na "forum.ernährung heute", Associationungiyar don tionaddamar da Bayanan Abinci. Kuma yana nufin game da gaba daya shakku game da masana'antun abinci, abinci sarrafa masana'antu, Sweets, farin gari ko ƙari. Karanta wani abu a kan tasirin da ba za ka iya rarrabe su ba. Amma galibi su ma kayan abinci ne na halitta, kamar su abubuwa da yawa na ƙari. "Tuffa zai sami ƙari goma sha biyu, ɗayan zai yi alamar shi."

abinci mai gina jiki Concepts
Abinda aka fara sananne shine tsarin cin abincin. Bayan ɓarkewar yaƙin duniya na biyu, mutane suna ta birgeni a kan "faranti abinci" a lokacin yakin bayan yaƙi, wanda kawai ya juya daga nama. A ƙarshe, kuna iya wadatarwa - kuma kuna so ku sanya wannan jama'a, ba shakka. Ba da daɗewa ba pendulum ya kumbura a cikin shugabanci: Yanzu an sanar da lafiya. Duk abinci yakamata ya kasance cikin shekaru 70er, lafiya da ƙoshin halitta. An ci gaba da amfani da kayan abinci masu kyau, ingantawar jiki don layin bakin ciki. Kuma a cikin 90ern, mummunan kitse ya kasance taboo, tare da haɓakawa a cikin samfuran haske. A yau al'amuran tsabtataccen abinci ne, abinci mai gina jiki na dutse ko daskarewa.

Wani misali na glutamate wanda ba a ƙauna: Gishirin acid ɗin yana ɗauke da shi, alal misali, a cikin madarar nono, namomin kaza, parmesan ko tumatir. "A zahiri, zaku iya faɗi cewa abincin Italiyan yana da daɗin kyau saboda a zahiri yana ƙunshe da cunkoso mai yawa," in ji masanin abincin.
Ainihin, manufar ba sabon abu bane: "Yana tunatar da kadan daga darajar abinci mai mahimmanci na 70er. A wancan lokacin, ya kasance mai dorewa, mafi dacewa dangane da muhalli, tattalin arziki da kuma karfin jituwa tsakanin al'umma da kuma karancin lafiyar mutum kawai, "in ji Gruber. Abinda kuke sabawa shi ne zanen baki da fari, rarraba abinci zuwa kyakkyawa da mara kyau, an yarda kuma ba a yarda ba. "Hakan ba ya da ma'ana. Babu wani abinci guda ɗaya wanda yake da kyau kawai. ”Ya dogara da tsarin duka abinci.

Komawa yanayi

A ƙarƙashin sunan Paleo, ra'ayi na abinci yana ƙara zama sananne, a cewar masu ƙirƙira, dangane da abincin Paleolithic. A menu shine abincin da aka karɓa daga mafarautan da masu tattara: nama, kifi da ƙwai na dabbobi masu kyauta, kayan lambu, namomin kaza, 'ya'yan itace, ƙwayaye da tsaba, zuma da maple syrup kamar ban. Tun da yake an gabatar da aikin gona da dabbobi a gaba cikin tarihin ɗan adam, ana sanya su cikin abinci mai gina jiki "Stone Age" a matsayin "bai dace da jinsin ba". Taboo sune kayan kiwo, hatsi, amma kuma sukari, lemun tsami, mai kayan lambu da kuma mai da aka sarrafa. An yada shi tare da ka'idar da ke da nasaba da kiwon lafiya: Tunda kayan marmari da hatsi suna ɗauke da ƙwayoyin da aka samo daga ƙwayoyin cuta (lectins) da phytate (phytate), waɗanda ke hana ɗaukar wasu ma'adanai da tozarta narkewa, ana ɗaukar su masu cutarwa. Cereals da dankali suma suna da carbohydrates, wanda da sauri suna haɓaka matakin sukari jini da sauke shi da sauri. Don haka Paleo yayi alkawarin hana cututtukan rayuwa irin su ciwon suga ko hauhawar jini.

Don haka menene game da manufar abincin Paleo? Masanin abinci mai gina jiki Gruber yana da mahimmancin ra'ayi game da hatsi da kayan masarufin, a tsakanin wasu abubuwa: “Daga mahangar kiwon lafiya, ana ba da shawarar hatsi da ganyayyaki musamman. Suna samar da carbohydrates, wanda yakamata ya sami kusan rabin wadatar samar da makamashi, har da hadewar furotin mai inganci, zare da adadi mai gina jiki. ”Phytic acid an cire shi da magungunan enzyme. Ana samo shi a cikin hatsi da legumes, abin da kawai za ku yi shine jiƙa su a ruwa kafin ku ci su. Yawancin lectins bi da bi ana basu ruwa ta wurin zafi. “Babu wanda ya ci abinci da kayan alade. Ee, idan babu wuta, da za mu yi ba tare da mu ba. Boye yiwuwar dumama abinci da sanya shi yadu kamar ba yarda da ci gaban wayewa bane, ”in ji darektan kimiyya. A wasu fannoni na rayuwa, mutane za su yi matukar jin daɗin ci gaba. "Wataƙila magoya bayan Paleo suma suna amfani da jirgin sama, mota ko keke kuma suna da komfutoci da wayoyin komai da ruwanka." Kuma mutane ƙalilan ne zasu bi namansu da kansu a yanayin Age ko kuma su ci adadin kuzari kamar yadda suke yi a lokacin.

Hakanan tana ɗaukar ra'ayi mai mahimmanci game da madara da samfuran madara, waɗanda suke kyakkyawar tushen ƙwayoyin calcium da B. Kalaman shudewa na sukari shima basu da ma'ana. "Daga mahangar juyin halitta, Sweets na kawo makamashi kuma alama ce ta cewa 'ya'yan itacen sun cika, suna da kyau kuma ba mai guba bane." A Paleo, a gefe guda akwai ƙuntatawa waɗanda ba lallai ba ne, a gefe guda an ƙarfafa nama sosai. "Amma mutane da yawa suna cin abinci sosai. Lowarancin cin naman zai kasance, yana da alaƙa da lafiya da fa'ida cikin ɗabi'a, "in ji Gruber game da tunanin abinci mai gina jiki.

Cin abinci maimakon jefa shi

Freeganism yana motsawa kasa da zamantakewa da zamantakewa-akasiyi. Laifin halin mutane game da dabbobi da muhalli, amma kuma na jari hujja, riba na ɗabi'a, wakilan wannan abincin sun kasance akan tutocin. Freegan ya ƙunshi Ingilishi "kyauta" da "vegan". Abin da aka ci shi ne abin da wasu ke watsar da shi. Maimakon kashe kuɗaɗe akan abinci, sukan tattara abincin su inda yake kyauta. Daga cikin wadansu abubuwa, kayan da ba a saya ba daga manyan kantuna ko kantunan kasuwa har da kayan kwalliyar dabbobi suna ba da kansu. Don haka Freegans suna so su sanya alama a kan al'umma ta zubar da hankali, tauhidi da kuma ɓatar da albarkatu.

Gruber yana ganin 'yanci, wanda kuma aka sani a ƙarƙashin sharuɗɗan kwantena ko zubar ruwa, a matsayin motsin da mutane ke yi a matsayin wani nau'in "tatsuniyyar zamantakewa": "Akwai kyakkyawar yanayin kwance cikin yanayin rayuwarmu ta rikitarwa. Haɗuwa da wani yanayi alama ce ta rarrabewa kuma rarrabewa tare da dabi'u na iya sa ɓangaren rayuwa - alal misali abinci - ya sauƙaƙa. "Musamman bin yanayin cin abincin zai sa rayuwa ta fi sauƙi ga mutane da yawa da muke rayuwa a ciki. A matsayin abu mai sassauci waɗanda ke haifar da "yanke-yanke hanya" kuma hakan yakan haifar da zane-zanen baƙar fata mai ƙarfi zuwa cikin abinci da aka ba da izini da izini kuma don haka ƙirƙirar itaciyar yanke shawara.

Abincin da ya dace?

"Da wuya kowa ya bibiyi yanayin rayuwa tsawon rayuwa," in ji Gruber. Kusan kashi 80 cikin XNUMX na 'yan veg da masu cin ganyayyaki kawai za su dawo gaurayar abinci a lokacin rayuwarsu. Ba zato ba tsammani, har yanzu shine mafi kyawun tsarin abinci daga ra'ayi na abinci mai gina jiki: "Cikakken abinci mai cike da launuka tare da abubuwan yanayi da kuma yanki - wannan yana haifar da bambancin yanayi." Abincin da ya fi dacewa yana da kwanciyar hankali, tushen tsire-tsire tare da yawancin 'ya'yan itatuwa da kayan marmari, hatsi da dankali , kayayyakin kiwo da ƙwai, wasu nama da kifi. Sakamakon abincin Bahar Rum yana da kyau. Abincin ganyayyaki na ovo-lacto (tare da samfuran kiwo da ƙwai) kuma suna ba da duk abin da kuke buƙata lokacin da kuka haɗu tare. Tana ba da shawara sosai ga vegans da suyi ma'amala da abinci. "Akwai wasu abubuwan gina jiki inda yakamata ku duba sosai." Misali alli (Kayan lambu ko ruwa mai ma'adinai) ko Vitamin B12 (wadatattun samfura ko ƙari). "Amma matan da ke da juna biyu, da masu shayarwa, da masu shayarwa da tsofaffi ba a ba su shawarar cin ganyen."

Hakanan yana da mahimmanci yadda muke cin abinci, in ji masanin abincin. "Don haka: a cikin wane yanayi muke ci tare da su? Shin muna daukar lokacinmu ne? Shin muna jin daɗin hakan? Ta yaya muke zaɓar abincin, a ina muke samun ta kuma a ƙarƙashin wane ka'idar zamantakewar al'umma? Da alama wannan yana da mahimmanci a gare ni, kamar muna cin 'ya'yan itace ne kawai ko kuma na daina wani ƙari. ”

Aaramin ABC na abubuwan gina jiki
Jini irin rage cin abinci:
Ya tabbatar da cewa abincin ya kamata ya dogara da rukunin jini: A farkon bil'adama, akwai nau'in jini 0 (naman farauta da aka jaddada, guje wa haɗuwa). A zamanin Neolithic haɓaka aikin gona da dabbobi da ƙungiyar jini A (manomi - masu cin ganyayyaki, na iya aiwatar da samfuran dabbobi). Daga baya, aka haifi rukunin jini B (nomads - omnivores). Hakan bai kasance ba har kusan shekaru dubu da suka gabata ƙungiyar jini AB ta haɓaka ta hanyar haɗuwar A da B (wasa mai ban dariya - yana yarda da alkama, a guji nama). Kowane rukuni na jini yakamata ya ba da amsa daban ga lectins (legumes, hatsi) wanda ke zubar da jini.
Bita: ba a tabbatar da kimiyya ba.
Abinci mai tsabta:
Cin abinci azaman mai sauƙin dafaffen abinci kamar yadda zai yiwu (na halitta idan ya yiwu), guje wa sukari, farin gari, kayan legumes da abinci na masana'antu.
Criticism: watsi da Legumes na takin da kayayyakin masana'antu ƙuntatawa ba dole ba.
Flexitarians:
Yawancin lokaci yana cin ganyayyaki idan yana da nishaɗi, amma kuma lokaci zuwa lokaci nama. M saboda haka.
freegan:
Ciyarwa akan abinda wasu ke watsar dashi. Ioungiyoyin zamantakewar al'umma a cikin zanga-zangar nuna rashin jin daɗin kula da mutane, dabbobi da muhalli. Abincin ganyayyaki don dalilai na ɗabi'a.
Frutarian:
Wannan abincin vegan ba wai kawai yana kiyaye dabbobi bane harma da tsirrai. Ku ci abincin kayan lambu kawai wanda ba ya lalata shuka: 'ya'yan itãcen marmari, kwayoyi, legumes, kayan lambu, wasu tsaba da hatsi. A gefe guda, babu tubers, tushen kayan lambu, mai tushe ko kayan lambu mai ganye.
La'anci: Cutar tamowa mai yiwuwa.
Abincin Ketogenic:
Yawancin furotin da mai maimakon sukari da carbohydrates: Jiki yana samun makamashi daga glucose, wanda ya rushe daga carbohydrates. Idan akwai wadataccen carbohydrates, to yakan yi ajiyar kitse, wanda hanta ke samar da jikin ketone. Yi amfani da wasu a cikin cuta da wasu cuta na rayuwa, kuma azaman rage cin abinci mai ɗauke da cutar kansa (ƙwayoyin tumor suna buƙatar glucose don haɓaka su).
La'anannin: Ba lallai ba ne ga lafiya, amfani azaman rigakafin rage cin abincin kansa.
Light abinci:
Hanyar ruhaniya wanda abinci (da wani lokacin ruwa) ana watsa shi, tunda duk makamashi mai mahimmanci ana iya samu daga haske.
La'anci: Hadarin mutuwa, hadarin kamuwa da ruwa da lalacewar koda.
macrobiotics:
Falsafar abinci a cikin abin da ake ci abinci na hatsi (musamman shinkafa), kayan lambu, kayan kamshi, algae da gishiri, wasu lokuta tare da wasu kifi. Nama da kayan kiwo sun tsallake.
Masu sukar: rashi alamu zai yiwu.
Paleo - Abinci na Tsarin Dutse:
Abinci mai gina jiki kawai tare da abinci daga shekarun Dutse: nama, kifi da qwai na dabbobi masu 'yanci, kayan lambu,' ya'yan itatuwa, tsaba, kwayoyi. Taboo: kayayyakin madara, hatsi da kayan kamshi, sukari, kayan abinci.
La'anci: furotin dabbobi da yawa, watsi da hatsin da ba a buƙata ba
Pescetarier:
Masu cin ganyayyaki da ke cin kifi, haka kuma kayan kiwo da qwai.
raw abinci:
Abincin abinci mai gina jiki tare da abinci wanda ba mai zafi ba sama da 42 ° C (Dörren). Zai yiwu a matsayin nau'in vegan (kayan lambu, 'ya'yan itatuwa, namomin kaza, ganye, mai, kwayoyi da tsaba) ko kuma masu cin ganyayyaki (tare da kayan abinci na madara da ƙwai) ko omnivor (tare da kifi da abinci mai da sausages).
Masu sukar: alamu rashi mai yuwuwa, abinci mai inganci yafi wahalar narkewa, matsalolin tsabta (misali Salmonella).
maras cin nama:
Cikakken bayanin kayan dabbobi daban-daban, daga nama zuwa kifi da kiwo har zuwa qwai. Misali, zuma ko gelatine wanda aka adana ruwan 'ya'yan itace. A cikin tsari mai tsauri, sauran samfuran dabbobi kamar fata, ulu, gashin fuka-falle ko siliki an ƙi.
Masu sukar: rashi alamu zai yiwu.
Veggan:
Abincin cin ganyayyaki amma ya hada da qwai. Babu-tafi don tsauraran vegans kamar yadda ake kashe kajin na namiji sau da yawa a cikin samarwa.
Masu sukar: Godiya ga harkan furotin, bitamin da kuma ƙarfe na inganta abinci mai inganci na nau'in vegan.

Aboutari game da abinci mai kyau kuma Gesundheit a nan.

Photo / Video: Shutterstock.

Written by Sonja

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