01
Cututtukan zuciya
Abincin tsire-tsire kawai ne aka tabbatar yana juya cutar zuciya.
Abincin da ya ginu kan tsirrai shi ne tsarin rayuwa mafi kyau da aka fi yin bincike kansa don tsawon rai.
Wannan ba ra'ayi ba ne. Yarjejeniyar masana kimiyya kan abincin tsirrai a bayyane take — kuma ana yin banza da ita, domin yarda da hakan zai girgiza manyan masana'antu.
"Ingantaccen abincin tsirrai yana da kyau ga lafiya, yana samar da dukkan sinadaran da jiki ke buƙata, kuma yana iya taimakawa wajen rigakafi da maganin wasu cututtuka. Ya dace da kowane mataki na rayuwa."
02
Ciwon sukari na 2
Vegans suna da mafi ƙanƙantar yawan ciwon sukari na 2.
03
Haɗarin cancer
Naman da aka sarrafa Class 1 carcinogen ne.
04
Tsawon rai
A 'Blue Zones', abinci 90–95% tsire-tsire ne.
05
Juriya ga magunguna
Kashi 80% na maganin antibiotics ana ciyar da dabbobi.
06
Haɗarin annoba
Yawancin sabbin cututtuka sun fito daga amfani da dabbobi.
Shaida mafi ƙarfi
Inda bincike ya fito fili.
Cin abinci na tsirrai an yi nazari a kansa a cikin ɗururuwan yanayi na lafiya, amma wasu kaɗan suna da hujjoji masu ƙarfi waɗanda ba a jayayya da su. Waɗannan su ne waɗanda ke da bayanai mafi tsabta.
Ciwon zuciya
Abincin tsirrai na asali ne kawai hanyar cin abinci da aka nuna a gwaje-gwajen likitanci tana iya tsayarwa da kuma rage ciwon hanyoyin jini na zuciya. Tsarin yana da sauƙi: rage kitsen (saturated fat) da kolesterol da ke shiga jiki, da kuma ƙara fiber da sinadaran antioxidants masu gyara jiki.
Ciwon sukari na Type 2
Abincin tsirrai yana inganta yadda jiki ke sarrafa insulin a cikin makonni, kuma a gwaje-gwaje da dama, ya sa ciwon sukari na type 2 ya tafi — ma'ana matakin sukari na jini ya daidaita ba tare da magani ba. Wannan ba da'awa ce ta gefe ba; tana cikin manyan mujallun ciwon sukari.
Hawan jini
A cikin manyan bincike, mutanen da ke cin tsirrai yawanci suna da hawan jini mafi ƙasa fiye da mutanen da ke cin abinci na yau da kullum, tare da tasirin da ya yi daidai da magungunan farko. Rage naman da aka sarrafa mai yawan gishiri da kuma ƙara tsirrai masu yawan potassium ne ke yin mafi yawan aikin.
Wasu nau'ikan kansa
Hukumar Lafiya ta Duniya (WHO) ta sanya naman da aka sarrafa a matsayin Group 1 carcinogen (rukuni ɗaya da taba sigari dangane da ƙarfin shaida, ba wai girman haɗarin ba). Yawan cin tsirrai yana da alaƙa da ƙarancin kamuwa da kansar hanji, nono, da ta prostate.
Lissafin sinadaran abinci na gaskiya
Abubuwa biyar da ya kamata ka lura da su.
Abincin tsirrai yana da isasshen sinadarai, amma wasu kaɗan sun cancanci kulawa. Babu wani abu mai wahala a nan — mafi yawansu dabi'a ce guda ɗaya da kuma wani ƙarin sinadarin (supplement) mai arha.
Bitamin B12
Ka sha ƙarin sinadarin (supplement). Kullum. Kwayoyin cuta (bacteria) ne ke samar da B12, ba tsirrai ko dabbobi ba — naman zamani yana ɗauke da shi ne kawai saboda ana ba dabbobin gidan ma ƙarin sinadarin. Kwayar magani guda ɗaya mai arha a mako tana kawo ƙarshen wannan maganar.
Omega-3 (ALA → EPA/DHA)
Cokali ɗaya na gyadar flax, chia ko hemp a kullum yana rufe buƙatar ALA. Idan kana son ƙarin kwanciyar hankali, ƙarin sinadarin EPA/DHA daga algae yana ba ka omega-3 iri ɗaya da kifi ke samu, ba tare da kifin ba.
Ƙarfe (Iron)
Lentis, wake, tofu, ƙwayoyin kabewa, ganyaye masu duhu, da hatsi duk suna ɗauke da ƙarfe (iron). Ka ci su tare da wani abu mai bitamin C (kamar lemu, tattasai, tumatir) kuma yadda jiki zai karɓe su zai ƙaru sosai.
Kalsiyam (Calcium)
Madarar tsirrai da aka ƙarfafa, tofu da aka haɗa da kalsiyam, tahini, ganyen kale, bok choy, ɓaure (figs) da aka bushe. Yana da sauƙi ka kai matakin da ake buƙata a kullum da zarar ka san wanne abinci ne ke ɗauke da shi.
Bitamin D
Shawara iri ɗaya ce ga kowa: idan ba ka samun hasken rana akai-akai, ka sha ƙarin sinadarin. Wannan matsala ce ga kusan kowa, ba wai kawai ga masu cin tsirrai ba.
Wane ne ainihi ke faɗar haka
Ra'ayin hukumomi, a nasu kalmomin.
Waɗannan ba ƙungiyoyin masu fafutuka ba ne. Su ne manyan ƙungiyoyin kwararru na masu ba da shawara kan abinci da likitocin yara a duniyar masu magana da Turanci.
"Abincin ganyaye da aka tsara yadda ya kamata, ciki har da na masu cin tsirrai zalla (vegan), suna da kyau ga lafiya, suna samar da isasshen abinci mai gina jiki, kuma suna iya samar da fa'idodin lafiya don rigakafi da maganin wasu cututtuka."
"Abincin tsirrai (vegan) da aka tsara sosai sun dace da kowane mutum a kowane mataki na rayuwa, ciki har da lokacin juna biyu, shayarwa, jarunta, ƙuruciya, da samartaka."
"Daidaitaccen abincin tsirrai (vegan), tare da lura da wasu sinadarai masu mahimmanci, ya dace da yara a kowane shekaru."
'Yan wasa kan tsirrai
Aiki, juriya, da farfaɗowa akan abinci mai tushen tsirrai.
Tunanin cewa babban aikin wasanni yana buƙatar furotin dabba yana ɗaya daga cikin tatsuniyoyi masu ci gaba a cikin abinci mai gina jiki. Shaidun daga manyan wasanni ba sa goyan bayansa. Misalan da ke gaba suna nuna – ba'a ikirarin cewa duk 'yan wasa suna cin tsirrai ko kuma dole ne su ci tsirrai ba, amma cewa zato na 'ba za ku iya yin wasa ba tare da kayan dabbobi ba' karya ne.
Scott Jurek
Gudu mai nisa
Ɗaya daga cikin manyan 'yan gudun fanfalaki na zamaninsa, Jurek ya lashe Western States 100 sau bakwai a jere kuma ya kafa tarihin hanya a kan Appalachian Trail yayin da yake cin abinci mai tushen tsirrai. Lamarin nasa yana da ban mamaki ba saboda shi ba shi da iyaka ba, amma saboda ya horar da kansa kuma ya yi gasa a matsayi mafi girma tsawon shekaru da yawa a kan tsirrai.
Venus Williams
Wasan Tennis
Williams ta koma cin abinci mai tushen tsirrai a shekarar 2011 bayan an gano ta da cutar Sjogren's syndrome, cuta mai shafar garkuwar jiki. Ta bayyana cewa canjin abincin ya rage alamun cutar da yawa kuma ya tsawaita rayuwar ta a fagen sana'a. Ta kasance babbar 'yar wasa a cikin jerin 10 mafi kyau tun bayan canjin.
Novak Djokovic
Wasan Tennis
Djokovic ya karɓi abinci mai tushen tsirrai bayan an gano shi da rashin jituwa da abinci a shekarar 2010. Ya bayyana canjin a matsayin wani muhimmin mataki a cikin aikinsa, wanda ke da alaƙa da ingantaccen lokacin farfaɗowa, ingantaccen barci, da ƙarancin rauni. Ya riƙe tarihin mafi yawan taken Grand Slam singles.
Patrik Baboumian
Mai Girma
Mai ƙarfin hali mai riƙe da bayanai da yawa kuma mutumin Jamus mafi ƙarfi a shekarar 2011, Baboumian ya kafa tarihin duniya a cikin tafiyar yoke – ɗaukar kilogram 555 – a kan abinci mai tushen tsirrai gaba ɗaya. Ana yawan ambaton shi a cikin tattaunawa game da wasannin ƙarfi masu tushen tsirrai saboda horonsa ya kasance an gani a matsayin mafi buƙatar furotin a tarihi.
Fata, kumburi, hormones
Tasirin da ba a cika tattaunawa ba game da abin da kuke ci.
Binciken da ke haɗa abinci da lafiyar fata yana kan farkon mataki fiye da shaidun zuciya ko na jiki, amma yana daidaita a hanya. Abinci mai yawan glycemic da abincin da ke da wadata a cikin madara da alama suna da alaƙa da yawan kuraje a cikin nazarin lura da yawa, mai yiwuwa ta hanyar hanyoyin hormonal – madara ta ƙunshi hormones masu girma na halitta, kuma hawan glycemic daga abincin da aka sarrafa yana ɗaga IGF-1. Wani bincike da aka gudanar a shekarar 2007 wanda aka buga a cikin American Journal of Clinical Nutrition ya gano raguwar kuraje sosai a cikin mahalarta da suka bi abinci mai ƙarancin glycemic.
Gaba ɗaya, abincin da ke tushen tsirrai yana da alaƙa da ƙarancin kumburi na jiki, wanda aka auna ta hanyar C-reactive protein da sauran alamomin kumburi. Kumburi mai tsanani yana da alaƙa da yanayi daban-daban – cututtukan atishawa, cututtukan zuciya, baƙin ciki, da wasu cututtukan daji – ma'ana tasirin rigakafin kumburi na abincin tsirrai yana ɗaya daga cikin hanyoyin da suka fi dacewa a bayan fa'idodin lafiya mafi faɗi. Fatty acids na Omega-3 (daga flaxseed, walnuts, da kuma ƙari na algae), polyphenols (daga berries, manya-manyan ganye, da kuma legumes), da fiber duk suna ba da gudummawa ga wannan tasirin.
Yara da ciki
Tambayar da mutane ke damu da ita sosai, an amsa ta kai tsaye.
Babban damuwa da ake tasowa game da cin abinci mai tushen tsirrai shine ko yana da lafiya ga yara da lokacin ciki. Amsa a takaice, wanda bayanan matsayi na Kwalejin Abinci da Abinci, Birtaniya Dietetic Association, da kuma hukumomin ƙasa masu kama da su a Australia da Kanada suka goyi baya, shine: I, tare da kula da ƙananan abubuwan gina jiki masu mahimmanci.
Abubuwan gina jiki da ke buƙatar kulawa ta musamman akan abinci mai tushen tsirrai yayin ciki da yarinta sune: bitamin B12 (ƙari yana da mahimmanci kuma ba za a iya sasantawa ba), bitamin D (ƙari kamar yadda aka saba ga yawan jama'a a yankunan da ba su da rana), iodine (galibi yana da ƙaranci a cikin abincin tsirrai; gishiri mai iodine ko ƙari yana magance wannan), da DHA (wani ƙari na omega-3 mai tushen algae yana samar da irin DHA da kifi ke tarawa daga algae). Iron da calcium suna samuwa cikin sauƙi daga abincin tsirrai tare da ɗan ƙaramin sanin abinci. Masanin abinci mai rijista tare da ƙwarewa a cikin abinci mai tushen tsirrai yana da amfani ga duk wanda ke cikin ciki ko ciyar da jariri.
Nazarin dogon lokaci na yara da aka haifa a kan abinci mai tushen tsirrai yana nuna ci gaba na al'ada da haɓaka lokacin da aka tsara abincin da kyau. Nazarin EPIC-Oxford da kuma wasu ƙananan nazarin rukuni sun gano cewa yara masu cin ganyayyaki suna girma da ƙarancin BMI kuma suna da irin waɗannan ko mafi kyawun alamomin zuciya da metabolism idan aka kwatanta da takwarorinsu masu cin nama. Hadarin ba cin abinci mai tushen tsirrai bane a kansa – rashin isasshen abinci mai gina jiki ne, wanda zai iya faruwa a kowane tsarin abinci.
Bayani kan hujjar "mun samu asali ne da cin nama".
Magabatanmu sun ci duk abin da suka samu ne. Yawancin abincin mutanen dā a kowane nahiya ya dogara ne kacokan kan tsirrai — hatsi, wake, saiwar itace, da ganyaye — inda naman dabba yake zama abin da ake samu jefi-jefi, ba abincin yau da kullun ba. "Abincin kaka da kakanni" ya fi kusa da kwanon wake da hatsi fiye da naman gasu.
Tambayar da ake yi a yau ba ita ce "me jikinmu zai iya jurewa ba". Tambayar ita ce "me zai taimaka musu su rayu cikin ƙoshin lafiya da tsawon rai". Amsar, akai-akai, ita ce tsirrai.