Abincin cin ganyayyaki na Lacto-mai cin ganyayyaki: Fa'idodin Kiwan lafiya, Hadarin, da Tsarin Abinci

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Ka manta da abincin Bahar Rum, abincin Paleo, abincin Atkins da DASH (Hanyoyin Abinci don Dakatar da Hawan jini)! Cincin cin ganyayyaki-cin ganyayyaki shine sabon yanayin - wanda mutane ke zaba saboda yawan fa'idar kiwon lafiya.

Menene Abincin Abincin Lacto-mai cin ganyayyaki?

Abincin lacto-mai cin ganyayyaki wani nau'in abinci ne na ganyayyaki wanda ke banda kaji, nama, abincin teku, da kwai. A wasu kalmomin, abincin lacto-mai cin ganyayyaki ya hada da dukkan kayan abinci na tsire-tsire da kayayyakin kiwo kamar yogurt, cuku, madara, madarar akuya, da sauransu.

Kamar yadda wani bincike ya nuna, rage cin nama da sauran kayan amfanin dabbobi na amfani da lafiyar ka ta hanyoyi da dama ^[1] .

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A Indiya, wasu al'ummomi suna bin abincin lacto-cin ganyayyaki kamar yadda ayyukan addininsu da imaninsu ke buƙatar haka.

Fa'idodin Kiwan lafiya na Abincin Lacto-mai cin ganyayyaki

1. Cutar taimakon rage nauyi

Bincike ya nuna cewa yawan adadin jikin (BMI) ya yi kasa a cikin masu cin ganyayyaki idan aka kwatanta da wadanda suke cin nama ^[biyu] . Abubuwan da ake shukawa a cikin tsire-tsire suna da ƙananan adadin kuzari, sun fi zare fiye da abincin nama, wanda ke da amfani don rasa nauyi.

2. Yana tallafawa lafiyar zuciya

A cewar wani rahoto da aka buga a Jaridar ofungiyar Zuciya ta Amurka, abincin lacto-cin ganyayyaki yana taimaka wajan rage mummunan cholesterol, wanda shine babban mai ba da gudummawa ga cututtukan zuciya ^[3] . Cincin ganyayyaki, kamar na lacto-vegetarian, na taimakawa wajan rage hawan jini, don haka rage hadarin kamuwa da ciwon zuciya da kuma bugun kwakwalwa.

3. Yana hana cutar daji

Dangane da binciken da aka buga a cikin Magungunan Cancer da Bincike, shan cin ganyayyaki na iya rage haɗarin kamuwa da nau'ikan cutar kansa da yawa daga kashi 10-12 cikin ɗari ^[4] .

4. Yana sarrafa suga

Binciken bincike ya nuna cewa cin abincin lacto-mai cin ganyayyaki zai iya sarrafa matakan sukarin jini. Nazarin wanda ya hada da mutane masu ciwon sukari 255 iri 2 wadanda suke cin abincin ganyayyaki suna da raguwa sosai a haemoglobin A1c (HbA1c) ^[5] .

Manya 156,000 da suka bi abincin lacto-vegetarian sun kasance kaso 33 cikin 100 suna da ƙarancin kamuwa da ciwon sukari na 2, idan aka kwatanta da waɗanda ke bin abincin mara cin ganyayyaki, waɗanda aka ambata sun kammala nazarin binciken, wanda aka buga a cikin Nutrition Journal ^[6] .

tsarin abinci na al'ada don asarar nauyi

Abinci Don Ci A kan Abincin mai cin ganyayyaki na Lacto

• 'Ya'yan itãcen marmari - lemu, peaches, ayaba, apples, kankana, berries, da pears.

• Kayan lambu - Barkono mai kararrawa, alayyafo, broccoli, farin kabeji, kale da kuma kayan marmari.

• Cikakken hatsi - Hatsi, shinkafa, quinoa, amaranth, sha'ir, da buckwheat.

• Kayan lambu - Chickpeas, peas, da magarya, da wake.

• Kayan kiwo - Butter, cuku, yogurt, da madara.

• Lafiya mai kyau - Avocado, man zaitun, da man kwakwa.

• Kwayoyi - Hazelnuts, almond, walnuts, kwayoyi na Brazil, pistachios, da man goro.

• Abincin mai gina jiki - Tofu, tempeh, furotin mai cin ganyayyaki, whey, da yisti mai gina jiki.

• Tsaba - 'Ya'yan sunflower, chia tsaba,' ya'yan kabewa, Flaxseeds, da kuma irin hatsi.

• Ganye da kayan yaji - Rosemary, thyme, cumin, oregano, turmeric, barkono, da basil.

Abinci Don Gujewa Akan Abincin-Cincin ganyayyaki

• Nama - Rago, naman sa, naman alade, naman alade, da kayayyakin nama kamar alade, naman alade, da nama.

• Kaji - Kaza, Goose, turkey, agwagwa, da kwarto.

• Qwai - Ruwan kwai, kwai fari, da kwai duka.

• Abincin teku - Sardines, mackerel, tuna, kifin kifi, katanga, da anchovies.

• Abubuwan da ke kan nama - Carmine, gelatin, kayan abinci, da man alade.

Hanyoyin Gwiwar abinci na Lacto-mai cin ganyayyaki

Nama, abincin teku, da kaji sune tushen furotin, zinc, ƙarfe, omega 3 fatty acid, da bitamin B12. Qwai babbar hanya ce ta bitamin A da bitamin D. Rashin rashi a cikin wadannan sinadarai na iya haifar da wasu halaye na kiwon lafiya kamar canje-canje a yanayi, karancin jini, rashin karfin garkuwar jiki, da ci gaban da aka samu ^[7] , ^[8] .

Tsarin Abinci Don Lacto-mai cin ganyayyaki

Shirin cin abincin Litinin

Karin kumallo

• Oatmeal tare da garin kirfa da yankakken ayaba

Abincin rana

• Burger na kayan lambu tare da dankalin turawa mai dadi da kuma gefen salad

Abincin dare

• Barkono mai kararrawa cike da quinoa, kayan marmari, da wake

Tsarin abinci na ranar Talata

Karin kumallo

• Yogurt ya kasance tare da goro da 'ya'yan itace masu gauraya

Abincin rana

• Lentil curry tare da shinkafar ruwan kasa, tafarnuwa, ginger, da tumatir

Abincin dare

• Cikakken barkono, karas, koren wake, karas, da tofu na sisin-citta

Shirin cin abincin Laraba

Karin kumallo

• Smoothie tare da kayan lambu, 'ya'yan itace, furotin whey, da man shanu

Abincin rana

• Kek din tukunya da ke gefen bishiyar gasasshiyar karas

Abincin dare

• Teriyaki tempeh tare da couscous da broccoli

Shirin cin abinci na ranar Alhamis

Karin kumallo

• Oats tare da madara, 'ya'yan chia, da' ya'yan itace

Abincin rana

yadda ake amfani da man shayi a fuska

• Burrito kwano tare da baƙin wake, cuku, shinkafa, salsa, guacamole, da kayan lambu

Abincin dare

• Kayan lambu tare da kirim mai tsami da salatin gefen

Tsarin cin abincin juma'a

Karin kumallo

• Gwangwadon Avocado tare da tumatir da cuku

Abincin rana

• Soyayyen bishiyar asparagus da alkamarta

Abincin dare

• Falafel nade da tahini, albasa, faski, tumatir, da latas.

Lafiyayyen Lafiyayyen Abinci Don Inullawa Cikin Abincin mai cin ganyayyaki na Lacto

• Aplices apples tare da goro man shanu

• Karas da hummu

• Cuku da faskara

• Mixed 'ya'yan itace tare da gida cuku

• Cikakken sanyi

• Yogurt tare da berries

• Gasashe edamame

• Hanyar tafiya tare da kwayoyi, 'ya'yan itace busasshe, da cakulan mai duhu

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Haɗarin lafiyar da ke haɗuwa da cin nama: nazari game da nazarin annoba. J. Vitam. Nutr. Res, 85 (1-2), 70-78.
2. [biyu]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Abinci da yawan adadin jiki a cikin 38 000 EPIC-masu cin nama na Oxford, masu cin kifi, masu cin ganyayyaki da masu cin ganyayyaki. Jaridar kasa da kasa ta kiba, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Hanyoyin Abincin Cin ganyayyaki a kan Labarin Jinin: Binciken Tsari da Meta-Analysis of Randomized Control gwaji. Jaridar Heartungiyar Zuciya ta Amurka, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Rage haɗarin cutar kansa a cikin masu cin ganyayyaki: nazarin rahotanni na kwanan nan. Gudanar da cututtukan daji da bincike, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Abincin ganyayyaki da sarrafa glycemic a cikin ciwon sukari: nazari na yau da kullun da kuma nazarin meta.
6. [6]Agrawal, S., Millett, C.J, Dhillon, PK, Subramanian, S. V., & Ebrahim, S. (2014). Nau'in abincin ganyayyaki, kiba da ciwon sukari a cikin yawan mutanen Indiya. Jarida mai gina jiki, 13, 89.
7. [7]Wu, G. (2016). Amfanin gina jiki da lafiyar mutum. Abinci da aiki, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Rashin isasshen baƙin ƙarfe: cutar gama gari da za a iya warkar da ita. Ra'ayin Ruwa na Ruwa na bazara game da magani, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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