7 Abinci Masu Protein don Rage Kiba ba Tare da Yunwa ba

Mafi kyawun abinci masu protein don rage kiba ba tare da shan fama da yunwa ba su ne abincin tsiro na gargajiya kamar waken kasa, waken soya, ridi, da cikakkun hatsi irin su dawa da gero. Wadannan nau'o'in abinci suna aiki ne ta hanyar motsa sinadaran da ke sanar da kwakwalwa cewa ciki ya koshi—musamman sinadarin peptide YY da GLP-1—yayin da suke rage kaifin sinadarin ghrelin mai haifar da jin yunwa. Maimakon zuba ido kan abincin masana'antu masu tsada, albarkatun gonakinmu na Arewacin Najeriya da yankin Sahel sun kunshi dukkan sinadaran da jiki ke bukata don narkar da tumbi da rage kiba cikin koshin lafiya.

Rahoton Harvard T.H. Chan na shekarar 2021 ya tabbatar da cewa cin protein na tsiro yana rage hatsarin ciwon zuciya da kashi 14%. A yanayin da ake fama da sauyin yanayi da bushewar kasa a kasashen Sahel, dogaro da tsirrai masu jure fari ba wai kawai dabarar rage kiba ba ce, hanya ce mai inganci ta kare lafiya da kuma wadata al'umma da abinci mai saukin farashi. Idan aka tsara abinci yadda ya kamata, mutum ba zai taba jin cewa ana hana shi abinci ba, domin kuwa fiber da ke cikin tsirrai yana daukar lokaci yana narkewa a hankali a cikin hanji.

1. Waken Kasa: Babban Abinci Mai Protein don Rage Kiba

Waken kasa, wanda aka fi sani da wake a gidajen Hausawa, shi ne ginshikin abincin gina jiki na tsiro a yankinmu. Yana kunshe da dumbin sinadaran gina jiki da ke taimakawa wajen rage tumbi da kiba ba tare da asarar karfin jiki ba. Idan aka dafa wake da kayan lambu ko aka sarrafa shi zuwa danwake da kosan da ba a soya da mai mai yawa ba, yana samar da gamsuwa ta musamman wadda ke hana mutum kwadayin cin abinci a tsakanin lokutan abinci.

Binciken hukumar FAO na shekarar 2022 ya nuna cewa waken kasa na dauke da gram 24 na protein a cikin kowace gram 100. Wannan adadi ya zarce na kusan dukkan nau'o'in nama idan aka kwatanta da rashin kitsen da ke cikinsa. Bugu da kari, sinadarin fiber da ke cikinsa yana ciyar da kwayoyin cuta masu amfani a cikin hanji, wanda ke taimakawa wajen rage kumburin ciki da daidaita nauyi a hankali.

2. Waken Soya da Awara: Saukin Samu Mai Karfin Gaske

Waken soya yana kunshe da dukkan sinadaran amino acid guda tara masu muhimmanci ga lafiyar jikin dan Adam. Amfanin waken soya ya shahara sosai a kasuwannin Kano, Kaduna, da Jos, inda ake sarrafa shi zuwa awara mai dadi. Don cimma burin rage kiba lafiya, ya kamata a dafa awara ko a gasa ta a tanda maimakon soyata cikin manja ko mangyada mai zafi, domin hakan yana kiyaye karancin adadin kuzari (calories).

Idan aka kwatanta shi da sauran abinci, waken soya yana da kaddarar rage sinadarin cholesterol mara kyau a jini. Yawan protein din da ke cikinsa yana kare tsokokin jiki daga raguwa a lokacin da mutum ke kokarin rage kiba, wanda hakan ke tilasta wa jiki narkar da kitse maimakon tsoka don samun kuzari.

3. Ridi: Kwayoyin Mai Cike da Sinadaran Narkar da Abinci

Ridi tsiro ne mai jure matsanancin fari wanda ake nomawa da yawa a jihohin Jigawa, Nasarawa, da Benue. Ko da yake mutane da yawa suna daukar ridi a matsayin abin dandano kawai, a zahiri yana cike da sinadarin protein da kuma sinadarai na musamman da ake kira sesamin da sesamolin. Wadannan sinadarai suna taimakawa hanta wajen hanzarta kone kitse tare da rage kumburin gabbai.

Yin amfani da ridi kadan a cikin abinci—kamar barbada shi a kan romon ganye ko hada shi da kunun gero marar siga—yana kawo gamsuwa mai dorewa. Fiber din da ke cikin ridi yana hana sukarin jini tashi da sauri, wanda hakan ke kawar da jin jiri ko kukan ciki da ke yawan addabar mutanen da ke rage cin abinci.

• Barbada garin ridi cokali daya a kan miyar kuka ko zogale don karin sinadarin calcium da protein.
• Hada danyen ridi a cikin kunun gero na safe ba tare da zuba sukari ba.
• Gasa ridi kadan a kasko a ci a matsayin abin taba-ka-lashe a tsakiyar rana don kare kwadayi.
• Amfani da man ridi marar zafi a matsayin mai mai inganci ga kowane kwanon abinci.

4. Dawa da Gero: Cikakkun Hatsi Masu Gamsar da Ciki

Hukumar WHO a shekarar 2023 ta bayyana cewa hatsin gero yana da sinadarin fiber wanda ke rage saurin hauhawar sukarin jini. Maimakon amfani da shinkafa fara ko tuwon masara da aka tace gaba daya, komawa ga dawa da gero tare da dussarsu hanya ce mai nagarta ta samun abincin hausawa masu gina jiki. Wadannan hatsi na gargajiya suna dauke da sinadarin protein mai yawa tare da narkewa a hankali a cikin jini.

Binciken EAT-Lancet na shekarar 2020 ya nuna cewa abincin da ya dogara kan tsiro yana taimakawa wajen rage kiba da kare muhalli. Cin tuwon dawa da miyar kubewa ko ganye yana bayar da kuzari na tsawon yini ba tare da adana kitse mai yawa a kewayen kugu ba, musamman idan ba a cusa masa man shanu ko manja da ya wuce kima ba.

5. Gyada: Kitse Mai Kyau da Protein Masu Kore Yunwa

Gyada tana daya daga cikin albarkatun da suka fi shahara a tarihin tattalin arzikin Arewacin Najeriya, tun daga zamanin dala-dalar gyada ta birnin Kano. Duk da cewa tana da yawan kitse, kitse ne mai kyau (monounsaturated fatty acids) wanda yake rage kumburi a jiki kuma yake kiyaye lafiyar zuciya. Babban sirrin amfani da gyada wajen rage kiba shi ne lissafa adadin da ake ci a kullum.

Idan aka ci dankalin hausa ko danyar gyada maras gishiri kamar dunkule daya a tafin hannu (misalin gram 30), tana gamsar da mutum na tsawon sa'o'i. Wannan yana taimakawa sosai wajen kauce wa abinci masu zaki ko biskit da ke kara kiba ba gaira ba dalili a lokacin aiki ko tafiya.

6. Zogale: Ganyen Gargajiya Mai Dumbin Albarka

Zogale bishiya ce mai ban mamaki wadda ke girma a kusan kowace kofa a gidajen Arewacin Najeriya da Nijar. Ganyen zogale danye ko busasshe yana kunshe da kusan kashi 27% na protein idan aka auna shi a bushe, adadin da ya fi na kusan dukkan sauran ganyayyaki. Cin ganyayyaki don lafiya ta hanyar hada kwadon zogale marar yawan mai hanya ce mai sauki ta wanke jiki tare da samun cikakken gina jiki.

Baya ga protein, zogale yana kunshe da sinadarin chlorogenic acid wanda ke daidaita yadda jiki ke amfani da sukari bayan an ci abinci. Wannan na taimakawa wajen hana jiki sauya karin sukari zuwa kitse a karkashin fata ko a kewayen hanta.

• Kwadon zogale da ake hadawa da kuli-kuli marar gishiri da albasa.
• Shayin busasshen garin zogale da safe don kara kuzarin narkar da kitse.
• Zuba dakakken zogale a cikin miyar kubewa ko taushe a karshen dahuwa.
• Amfani da zogale a matsayin salak tare da tumatir da tsamiya a maimakon miya mai maiko.

7. Kwayoyin Agushi da Kankana: Kariya Daga Kwadayin Abinci

Kwayoyin agushi da aka cire daga kankana ko gayan miya suna dauke da sinadarin protein mai yawa da kuma zinc, wanda ke da muhimmanci wajen gina tsarin garkuwar jiki da sarrafa sinadarin insulin. A al'adance ana amfani da agushi a miya, amma idan aka sarrafa shi ba tare da zuba manja da yawa ba, yana zama babban abokin tafiya wajen rage kiba da kiyaye lafiyar gabobi.

Kwayoyin agushi suna dauke da sinadarin arginine, wani nau'in amino acid da bincike ya nuna yana taimakawa wajen rage kitsen da ke taruwa a ciki. Hada agushi kadan a cikin abincin rana yana tabbatar da cewa ba za a ji kukan ciki ba har zuwa dare, wanda hakan ke saukaka tsarin rage cin abinci ba tare da shan wahala ba.

“Rage kiba a Sahel ba ya bukatar abincin kasashen waje masu tsada; albarkatun gonakinmu na gargajiya kamar wake, gero, da zogale sun ishe mu lafiya da karsashi.”

1. Fara kowace rana da abinci mai protein kamar kunun gero marar siga tare da kosai marar maiko mai yawa.
2. Cika rabin kwanon abincinka da ganyaye irin su zogale ko kuka kafin zuba tuwo ko wake.
3. Rage amfani da manja ko mangyada a miya; a maye gurbinsu da ridi ko agushi kadan da aka nika.
4. Sha ruwa mai tsafta akai-akai kafin a fara cin abinci don saukaka aikin fiber a cikin hanji.