Lafiya

Ciwon zuciya da abincin shuka

Cututtukan da abinci ya haifar.

Ciwon zuciya yana kashe mutane da yawa a duniya fiye da kowane yanayi, kuma kusan gabaɗaya cuta ce ta salon rayuwa. Abincin shuka shine kawai abincin da aka nuna — a cikin gwaje-gwaje da aka yi da hoto — don dakatar da juyar da atherosclerosis. Shaidar tana cikin mafi ƙarfi a kimiyyar abinci mai gina jiki.

Abin da muka sani

EPIC-Oxford ya gano cewa masu cin ganyayyaki suna da haɗarin cututtukan zuciya na 32% ƙasa da masu cin nama; vegans suna da mafi ƙanƙanta haɗari. Binciken Lafiya na Adventist-2 ya gano cewa mazan vegan suna da haɗarin mutuwa daga cututtukan zuciya na 55% ƙasa. Binciken Lifestyle Heart (Ornish, 1990, Lancet) da jerin cardiology na Esselstyn duk sun nuna koma baya na atherosclerosis a kan abincin shuka na dukan hatsi ba tare da ƙara mai ba — kawai abincin da aka buga a cikin wallafe-wallafe da wannan sakamakon.

Kungiyoyin abinci huɗu da ke haifar da haɗari

Jan nama da aka sarrafa (mai mai arziki, ƙarfen haem, carnitine→hanyar TMAO), madara mai cikakken mai (mai mai arziki, IGF-1), ƙwai (cholesterol, choline→TMAO), da ƙara mai da refined carbohydrates (rashin aiki na endothelial, oxidation). Cire uku na farko da iyakance na huɗu shine tushen kowane abincin gwaji mai nasara.

Hatsi da walnuts: tushen cardiology da aka gwada da gwaji.

Kungiyoyin abinci huɗu da ke karewa

Kayan lambu (musamman ganyen kore, don nitrates da folate), dukan hatsi (hatsi, sha'ir, shinkafa mai launin ruwan kasa — fiber da beta-glucan), wake (fiber mai narkewa, furotin shuka, magnesium), goro da iri (mai marar arziki, bitamin E, arginine). Berries, tafarnuwa da cakulan mai duhu (≥85%) kowannensu yana da ƙananan fa'idodi.

"Gwaje-gwajen Ornish da Esselstyn sun kasance sune kawai abincin da aka buga a cikin wallafe-wallafe da aka nuna don juyar da cututtukan zuciya ba tare da tiyata ba."

Abin da za a ci yau da kullun

Gina abinci a kusa da kungiyoyin kariya huɗu. Yi amfani da ganye da kayan yaji maimakon gishiri. Yi amfani da lemun tsami, vinegar, mustard ko tahini don miya; rage ƙara mai idan kuna da cuta da aka kafa. Ku ci ɗan handful na goro yau da kullun. Ku ci hatsi yawancin safiya. Ku ci wani rabo na ganyen kore yawancin kwanaki. Ku dafa wake ko lentil akai-akai. Tafiya minti 30 a kowace rana yana haɓaka kowane fa'ida.

Ranar kare zuciya

Safiya

Hatsi da berries, walnuts, flax da aka niƙa da madara soya.

Tsakar rana

Babban miyan lentil-vegetable tare da sourdough; apple da 'yan almonds.

Abincin dare

Curry na kaji, shinkafa mai launin ruwan kasa, broccoli da aka turu da lemun tsami da tafarnuwa; ƙaramin square na cakulan mai duhu.

Motsi

Tafiya minti 30; zaman ƙarfi ɗaya sau uku a mako.

Barci

Awa 7–8. Rashin barci yana haɓaka haɗarin zuciya da jijiyoyin jini.

Mace-macen cututtukan zuciya ta abinci

Binciken Lafiya na Adventist-2, maza, shekaru 5.79 na biyo baya, daidaitattun haɗarin haɗari. 1.0 = tushen marasa cin ganyayyaki.

Orlich et al., JAMA Internal Medicine 2013

Ciwon zuciya, ta lambobi

−32%

hadarin cututtukan zuciya

masu cin ganyayyaki vs masu cin nama, EPIC-Oxford

−55%

mace-macen CHD (maza)

vegans vs marasa cin ganyayyaki, AHS-2

Juyawa

Ornish & Esselstyn

kawai abincin da ke da shaidar koma baya na arterial

Minti 30

tafiyar yau da kullun

yana haɓaka kowane fa'idar abinci

Tambayoyi na gama gari

Zan iya juyar da cututtukan zuciya da gaske da abinci?

Haka ne, a cikin gwaje-gwaje. Ornish da Esselstyn duk sun nuna koma baya na arterial tare da abincin shuka na dukan hatsi. Ba kowa ke juyar da shi ba, amma da yawa suna yi, musamman a farkon cutar.

Menene idan na riga na ke shan statins?

Ci gaba da su. Ƙara canjin abinci. Yawancin mutane suna iya rage magani a kan lokaci tare da likitan zuciya.

Shin abincin Mediteraniya yana da kyau haka?

Mafi kyau fiye da abincin Yamma na yau da kullun; ba mai kyau ba ne don juyawa kamar abincin shuka na dukan hatsi. Mafi kariyar zuciya na Mediteraniya suna da yawan kayan lambu, wake da man zaitun kuma ƙasa a cikin nama da cuku — kusa da vegan fiye da na yau da kullun.

Menene game da mai mai arziki daga man kwakwa?

Man kwakwa yana haɓaka LDL kamar yadda man shanu yake yi. Iyakance shi ko da a kan abincin vegan.

Fara yanzu, auna a cikin watanni uku

Daga kowane canjin cututtuka masu tsanani da za ku iya yi yau, wannan shine wanda ke da mafi ƙarfin shaidar gwaji. Ci, tafiya, barci, sake gwadawa.

Karanta game da lafiya Fara a cikin kwanaki 7