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Yin abincinku koyaushe yana da kyau, maimakon siyan abincin da aka sarrafa daga waje. Amma, wani lokacin, saboda yawan jadawalin ku, galibi baku da lokacin dafa abinci da kanku. Abincin sarrafawar da kuka ƙare siyayya daga kantin kayan masarufi an canza shi ta wata hanya daga yanayin asalin sa. Waɗannan abinci suna ɗauke da kayan abinci waɗanda aka tsara don ƙara rayuwarta da haɓaka ƙamshi da ƙamshi [1] .
sauki abincin dare girke-girke na biyu don sabon shiga
Lokaci na gaba idan za ka je sayayya, karanta alamomin kayan abinci a hankali kuma za ka lura da abubuwan karin abinci na yau da kullun waɗanda ke da alaƙa da mummunan tasirin lafiya kuma ya kamata a guje su [biyu] , [3] .
Mun lissafa nau'ikan nau'ikan karin kayan abinci wanda yakamata ku guji sanyawa a cikin abincinku.
1. Kayan Dadi Artificial
Abincin zaki na wucin gadi shine karin abincin da aka kara wa wasu abinci da abubuwan sha don sanya su dandano mai dadi yayin rage abun cikin kalori. Karatun dabbobi ya nuna cewa kayan zaƙi na wucin gadi suna haifar da illa ga lafiya. Wani binciken ya nuna cewa yawan cin soda yana kara barazanar samun karin kiba fiye da soda mai dadi [4] .
• Abubuwan dandano na yau da kullun sune acesulfame-K, aspartame, neotame, benefitame, saccharin, da sucralose wadanda ake amfani dasu cikin kayan sha mai laushi, kayan gasa, jams da jellies da abinci mai gwangwani.
2. Kalar abinci na wucin gadi
Launin abinci na wucin gadi wanda ake amfani dashi don haskakawa da haɓaka bayyanar kayan abinci ana nuna su haifar da lahani. Takamaiman rini na abinci kamar su Red 40, Yellow 5 da Yellow 6 an nuna su haifar da halayen rashin lafiyan. Red 40, Yellow 5 da Yellow 6 wasu dyes ne na abinci waɗanda aka gano sunadarai ne [5] .
• Ana samun canza launin abinci irin na roba a cikin hatsi, abubuwan sha, kwakwalwan kwamfuta da kuma hada burodi.
Tukwici : Maimakon yin amfani da canza launin abinci na wucin gadi, yi amfani da mabubbugar launuka na ɗabi'a kamar ruwan orwaro, jan kabeji ko kabejin purple, da paprika
wane bangare na kwai ne mai kyau ga bushe gashi
3. Gishirin Monosodium (MSG)
Monosodium glutamate wani karin abinci ne wanda yakamata ku guji. Ana amfani dashi don haɓaka dandano da ƙoshin abincin abinci. Yawancin karatun ɗan adam da dabba sun nuna illolin cutar ta MSG, waɗanda suka haɗa da kiba, matsalar rashin haihuwa da kuma matsalar CNS [6] .
• Ana samun MSG a cikin kayan miya da na taliya, da abubuwan sha na abinci, da alade, da salat, da kuma wasu kayan marmari na ganyayyaki.
4. Babban-fructose masarar ruwa
Babban-fructose masarar syrup wani abun zaki ne mai wucin gadi da kuma kaurin abinci da aka yi da sitacin masara. Yana da wadataccen fructose, wani nau'i ne mai sauƙi wanda zai iya haifar da matsalolin lafiya. Yawan amfani da babban-fructose syrup masara an danganta shi da matsalolin lafiya kamar kiba da kuma buga ciwon sukari na 2 [7] , [8] .
• Ana samun syrup na masara mai yawan gaske a kusan dukkanin abincin da aka sarrafa kamar su daskararren abinci, yogurts mai dandano, kayan salatin, hatsi da kayan lambu na gwangwani.
5. Kayan mai
Fat fats wani nau'i ne na kitse mara narkewa wanda ya wuce ta hanyar hydrogenation, wanda ke inganta daidaito kuma yana ba rayuwar abinci tsawon rai. Kamar yadda wani bincike ya nuna, an alakanta amfani da kitse mai dauke da ƙwayar mai mai haɗarin kamuwa da cututtukan zuciya [9] . Kuma FDA ta kuma dakatar da ƙwayoyin mai a cikin abinci saboda illolinsa masu illa [10] .
• Ana samun kayan maye a cikin margarine, da kek, da kukis, da miya, da kek da sauran kayan abinci.
6. Daɗin ɗanɗano
Abubuwan dandano na wucin gadi sune sunadarai waɗanda aka tsara don kwaikwayon ɗanɗanar dandano na ɗabi'a [goma sha] . Nazarin dabba ya nuna cewa dandano na wucin gadi yana da tasiri mai guba akan ƙwayoyin ƙashi na ɓeraye [12] . Koyaya, ana buƙatar ƙarin bincike don tantance yawan adadin launuka na wucin gadi da aka samo a cikin abinci na iya shafar mutane.
• Ana samun dandano na wucin gadi a cikin ruwan 'ya'yan itace, kayan salatin, yogurt mai dandano, kayan gasa da kayan ciye-ciye.
7. Guar danko
Guar gum wani ƙari ne na abinci wanda ake amfani da shi don yin kauri da ɗaure kayayyakin abinci. Yana da yawa a cikin fiber mai narkewa da ƙananan kalori. FDA tana ɗaukar guar danko amintacce don amfani cikin iyakantattun kayan abinci. Koyaya, yawan cin guar na iya haifar da illa ga lafiya.
8. Sodium nitrite
Ana amfani da sinadarin Sodium nitrite a matsayin mai adanawa da canza launi a cikin nama da tsiran alade don hana haɓakar ƙwayoyin cuta kuma ya ba shi launi mai launi ja-ruwan hoda. Amma, lokacin da nama yayi zafi a yanayin zafi mai yawa ko kuma ya haɗu da ruwan ƙanshi a cikin ciki, sodium nitrite ya canza zuwa nitrosamine, wani fili wanda zai iya haifar da mummunan tasirin lafiya.
Bincike ya nuna cewa yawan cin naman da aka sarrafa zai iya haifar da kasadar ciwan kai da na mama [13] , [14] .
• Ana samun sinadarin sodium a cikin naman da aka sarrafa kamar naman alade, karnuka masu zafi, salami, naman alade da tsiran alade.
9. Sodium benzoate
Ana amfani da sodium benzoate a matsayin mai kiyayewa a cikin abinci da abubuwan sha don haɓaka rayuwarsu. Wani bincike ya nuna cewa yawan amfani da abubuwan sha da ke dauke da sinadarin sodium benzoate yana da nasaba da cututtukan cututtukan rashin kula (ADHD) a cikin daliban kwaleji. [goma sha biyar] .
• Ana saka sinadarin sodium a cikin abubuwan sha mai gurbi, ɗanɗano, ruwan fruita fruitan itace da salatin salad.
yadda za a daina yawan faɗuwar gashi
10. Xanthan danko
Ana amfani da danko na Xanthan don daskarewa da daidaita kayayyakin abinci. Wannan ƙarin abincin, lokacin da yake da yawa, zai iya haifar da matsalar narkewar abinci. Don haka, rage amfani ko la'akari da kawar da danko xanthan daga abincinka.
• Ana amfani da danko na Xanthan a biredi, miya, da ruwan sha.
Kammalawa…
Don zama cikin ƙoshin lafiya da aminci, yana da mahimmanci a zaɓi abinci waɗanda suke cikin yanayinsu na asali da launi saboda ba zasu cutar da jikinku ba. Rage yawan cin abincin da aka sarrafa da kuma dafa shi kuma zaɓi na abincin ƙasa. Kuma karanta lakabin a hankali kafin ka sayi kayan abinci daga shagon kayan masarufi.
Tambayoyi gama gari
Q. Menene mafi yawan abincin abinci?
magungunan gida na ƙaiƙayi mai ƙaiƙayi da dandruff
ZUWA . Abubuwan da aka fi amfani da su na yau da kullun sune kayan zaki na wucin gadi, MSG, canza launi mai wucin gadi da mai ƙyashi.
Q. Menene karin kayan abinci na halitta?
ZUWA . Naturalarin abubuwan ƙira na halitta abubuwa ne waɗanda aka samo su ta asali a cikin abinci kuma ana cire su daga gare su don amfani dasu a cikin wasu abinci. Misali misali. - ruwan gwoza, garin turmeric, jan ruwan kabeji, da sauransu.
Q. Ta yaya zaka gano abubuwan karin abinci?
ZUWA. Duba alamun kayan abinci kuma zaku gano abubuwan karin kayan abinci tare da lambar da aka lissafa akan ta.
