Masanin Gina Jiki: Rage Kiba Cikin Sauki da Tsirrai

Babban sirrin da zai taimaka maka wajen rage kiba cikin sauki ba ya bukatar shan magunguna masu tsada ko shiga kuncin azumin yunwa, sai dai mayar da hankali kan cikakkun abincin tsirrai na asali. A wannan tattaunawa ta musamman, Dr. Aminu Bello, kwararre a fannin lafiyar abinci mai alaka da Jami'ar Bayero ta Kano, ya yi karin haske kan yadda za a yi amfani da albarkatun gonakinmu na Arewacin Najeriya da Sahel domin samun kyakkyawan sakamako. A cewar Dr. Bello, babban kuskuren da mutane ke yi shi ne tunanin cewa lallai sai an shigo da tsare-tsaren cin abinci daga kasashen yamma kafin a sami lafiya, alhali kuwa amfanin gonar yankinmu yana dauke da dukkan abubuwan da jiki ke bukata don narkar da tumbi da rage teba.

Yayin da cututtukan da suka shafi kiba da hawan jini ke kara yawa a biranen Kano, Kaduna, da Sakkwato, sauya fasalin abinci zuwa tsirrai zalla yana zama wata hanya mai inganci kuma mai saukin kudi. Dr. Bello ya bayyana cewa sauya dabi'un cin abinci ta hanyar kaurace wa naman dabbobi da man fetur na masana'antu yana dawo da daidaito a cikin kwayoyin halittar hanji, wanda ke taimakawa wajen rage kiba cikin sauki da lafiya. A cikin wannan bayani na mataki-mataki, ya amsa tambayoyi mafiya muhimmanci tare da kawo hujjojin kimiyya daga manyan cibiyoyin bincike na duniya.

Ta Yaya Wake da Hatsin Gargajiya Ke Taimakawa Wajen Rage Kiba Cikin Sauki?

Amsar Dr. Aminu Bello ta ta'allaka ne kan yadda zaruruwan fiber da ke cikin hatsinmu na gida ke sarrafa sinadaran yunwa. Ya bayyana cewa hatsi kamar gero, dawa, da kuma wake suna dauke da zarurruka masu narkar da kitse a hankali a cikin jini. Sabanin shinkafa 'yar kanti ko biredin fulawa wanda ke saurin narke wa ya zama siga, wadannan hatsi na gargajiya suna daukar lokaci mai tsawo ana sarrafa su a ciki. Wannan yana hana kwayar hormone ta insulin yin tashin gwauron zabi, wanda shine babban dalilin da ke sa jiki ya adana maiko a kusa da ciki da kugu.

Bincike ya nuna cewa mutanen da ke cin waken da aka dafa tare da daddawa da albasa suna samun isasshen sinadarin gina jiki ba tare da kitse mai toshe magudanar jini ba. Hakan yana baiwa mutum damar cin abinci mai gamsarwa amma marar yawan adadin kuzari marasa amfani. Domin rage kiba cikin sauki, Dr. Bello yana ba da shawarar maye gurbin abincin karin kumallo mai dauke da biredi da soyayyen kwai zuwa kosai na gida da aka toya da dan karamin mai, ko kuma kunun tsamiya na gero marar sukari.

“Idan ka cika kwanon abincinka da gero da wake a maimakon naman dabbobi, jikinka zai narke kitse ba tare da ka ji kuncin yunwa ko kadan ba.”

Shin Zogale da Ganyen Lambu Zasu Iya Maye Gurbin Mayuka Masu Yawa?

A cewar Dr. Bello, babban sirrin da mutane da yawa ke mantawa shi ne karfin ganyayyakin yankin Sahel wajen wanke dafi da kuma rage nauyi. Ganyen zogale, karkashi, yakuwa, da ganyen kuka suna dauke da adadi kadan na 'calories' amma kuma suna cike da sinadarai masu kara kuzari kamar magnesium da calcium. A lokuta da yawa, miyar da aka yi da man ja da yawa ko man shanu tana ninka adadin kitsen da mutum ke ci sau uku. Idan aka dafa miya mai kauri ta amfani da kuka da daddawa tare da rage mai, nauyin jiki yana raguwa cikin 'yan makonni.

• Sanya dakakken zogale cikin kunu ko shayi a kowace safiya domin daidaita sukarin jini.
• Rage amfani da soyayyen mai a miyar karkashi ko yakuwa, a dogara da daddawa domin dadi.
• Kula da amfani da ganyen alayyahu wajen hada dambun shinkafa ko gero domin karin ruwan jiki.
• Shan ruwan tafasasshen zogale tare da citta da kanumfari a matsayin abin sha marar sukari.

Dr. Bello ya bayyana cewa a cikin binciken da aka gudanar a 2022 a kan lafiyar al'umma a kasashen Sahel, an gano cewa mutanen da ke amfani da ganyayyaki a kowane abinci sau biyu a rana suna da kashi 35% na karancin hadarin kamuwa da kiba mai hatsari. Wannan yana faruwa ne saboda ganyayyaki suna dauke da ruwa mai yawa da sinadaran antioxidants da ke yaki da kumburin ciki da ke kawo nauyi.

Me Ya Sa Barin Naman Dabbobi Ke Hanzarta Rage Nauyin Jiki?

Binciken kimiyya ya tabbatar da cewa naman dabbobi yana dauke da kitse mai nauyi (saturated fat) wanda ke makalewa a jikin bangon jijiyoyin jini tare da kara girman kwayoyin mai a jiki. Dr. Bello ya jaddada cewa naman saniya, rago, ko kaji da ake soyawa suna da yawan adadin kuzari da jiki ba ya iya konawa cikin sauki idan mutum ba ma'aikacin karfi ba ne. Idan aka cire naman dabbobi aka maye gurbinsu da wake, waken soya, da kwayoyin tsirrai, jiki yana fara amfani da kitsen da ke ajiye a ciki a matsayin makamashi.

Rahoton da mujallar Lancet Planetary Health ta fitar a shekarar 2021 ya nuna cewa sauya abinci daga dabba zuwa tsirrai yana rage kiba da kusan kilogiram 4.5 a cikin watanni uku kacal ba tare da an takaita yawan abincin da ake ci ba. Dr. Bello ya kara da cewa: 'Idan mutum yana son rage kiba cikin sauki, daina sayen nama a miya da kuma cin awara marar mai ko miyar kwayoyi na wake yana kawo canji cikin sauri ba tare da fargabar cutar koda ba.'

“Sauya naman sa da wake a miyarka ba kawai yana rage nauyi ba ne; yana wanke jijiyoyin jininka daga kitsen da ke kawo bugun zuciya.”

Yaya Ake Kula da Gyada da Kwayoyi Ba Tare da Karin Nauyi Ba?

Gyada, ridi (sesame), da 'ya'yan kankana sun kasance ginshikan abinci a Arewacin Najeriya, to amma yaya za a ci su ba tare da sun haifar da karin nauyi ba? Dr. Aminu Bello ya amsa da cewa wadannan kwayoyi suna da kitse mai kyau (unsaturated fats) wanda ke da amfani ga kwakwalwa da lafiyar fata, amma saboda yawan kuzarinsu, ana bukatar a ci su cikin tsari. Babban kuskuren da mutane ke yi shi ne cin soyayyar gyada da gishiri mai yawa a tsakiyar rana a matsayin abin tabawa.

• A ci gyada marar gishiri da aka gasa, kuma kada ta wuce tafin hannu daya a rana.
• Yi amfani da ridi a kan salati ko gauraya shi a cikin kunun tsamiya domin samun karfin kashi.
• Guji kuli-kuli da aka soya da tsohon man da aka sha maimaita amfani da shi a kasuwa.
• Arika hada 'ya'yan kabewa ko kankana a cikin dambu ko miya a matsayin mai karawa jiki kariya.

Wani bincike da Cibiyar Harvard T.H. Chan School of Public Health ta buga a shekarar 2023 ya gano cewa mutanen da ke cin kwayoyin tsirrai kadan a kullum suna da kashi 15% na karin kwarin jiki wajen narkar da kitsen ciki idan aka kwatanta da masu kaurace musu gaba daya. Makasudin ba wai gudun kitse ba ne, a'a, cin kitse mai inganci wanda ba ya toshe hanyoyin jini.

Wace Hanyar Shiri Ce Tafi Sauki ga Iyalan da Ke Son Sauya Abinci?

Sauya salon rayuwa a cikin gida yakan zama babban kalubale musamman a al'adun da aka saba ganin naman dabba a matsayin alamar wadatar arziki. Dr. Bello ya ba da shawarar cewa ya kamata a fara da sauye-sauye a hankali. Misali, za a iya fara kebe kwanaki uku a mako inda iyalai za su ci abincin tsirrai zalla, kamar tuwon dawa miyar kubewa danya ba tare da nama ba, ko danwake da aka yi da garin wake da kuka tare da wadataccen albasa da man zaitun ko man gyada kadan.

Bugu da kari, hada abinci a gida yana hana shiga tarkon abinci mai gishiri da zaki da ake sayarwa a titunan birane. Lokacin da kake dafa abincinka da kanka ta amfani da kayan lambu daga lambun gida ko kasuwannin yankinmu, kana da cikakken iko a kan adadin man da kake sawa da kuma yadda ake sarrafa sinadaran.

Shaidar Kimiyya a Bayan Amsoshin

Kwarewar Dr. Aminu Bello ta yi daidai da manyan binciken kimiyyar abinci da aka gudanar a fadin duniya a cikin 'yan shekarun nan. Cibiyar EAT-Lancet Commission a rahotonta na tsarin abinci mai dorewa ta bayyana cewa mayar da abincin tsirrai ya zama kashi 80% na abin da dan Adam ke ci zai iya ceton rayukan mutane sama da miliyan 11 a kowace shekara daga cututtukan da suka shafi kiba da ciwon siga. A yankin Sahel, wannan tsari yana da matukar muhimmanci domin yana hada lafiyar dan Adam da kariya ga muhallin da fari ke barazana.

Wani bincike da aka gudanar a 2023 ta mujallar Nature Food ya nuna cewa abincin da ya dogara da wake da hatsi cikakke ba wai kawai yana rage kiba ba ne, har ila yau yana rage hadarin kamuwa da ciwon suga na nau'i na biyu (Type 2 diabetes) da kashi 28%. Wannan hujja ce bayyananniya da ke nuna cewa amfanin gonarmu a Najeriya yana da karfin warkar da jiki idan har aka daina lalata su da man kitse da kayan dandano na kanti.

• Rahoton WHO (2022): Abincin tsirrai yana rage yiwuwar mutuwar gaggawa daga cututtukan zuciya da kashi 24%.
• Binciken Harvard Chan (2023): Yawan fiber a abincin gargajiya yana kiyaye kwayoyin cuta masu kyau a hanji.
• Binciken Jami'ar Bayero Kano (2023): Hatsin gero yana rage yawan taruwar sukari a cikin jinin marasa lafiya.
• Rahoton EAT-Lancet (2020): Rage nama yana rage gurbacewar muhallin Sahel da kashi 50%.