Hanyar ita ce adadin kuzari.
A cikin karatun dogon lokaci, masu cin ganyayyaki suna da mafi ƙarancin BMI na kowane rukuni na abinci, sannan masu cin ganyayyaki, sannan masu cin kifi, sannan masu cin nama. Bambancin ba nufi bane; adadin kuzari ne. Abincin shuke-shuke, musamman a cikin tsarinsu, yana da ƙarancin adadin kuzari ga cizo ɗaya fiye da abincin dabbobi — don haka za ku iya ci har zuwa gamsuwa da gaske kuma har yanzu ku rasa kiba.
EPIC-Oxford, Adventist Health Study-2 da Nurses' Health Study duk suna ba da rahoton abu ɗaya: masu cin ganyayyaki suna da BMIs kusan maki 2 ƙasa da masu cin ganyayyaki, waɗanda ke da kusan maki 1 ƙasa da masu cin nama. Nazarin BROAD na 2014 da gwaje-gwaje da yawa na Kwamitin Likitoci sun nuna abincin tushen shuke-shuke mai cikakken abinci yana samar da raguwar kiba na 5–8 kg a cikin watanni shida ba tare da iyakance adadin kuzari ba.
Kayayyakin lambu suna da kusan 0.3 kcal/g, 'ya'yan itace kusan 0.6, wake da hatsi kusan 1.2, kifi mai laushi kusan 1.5, nama mai laushi kusan 2.0, cuku kusan 4.0, mai kusan 9.0. Mutane suna cin kusan nauyin abinci iri ɗaya a kowace rana; cin abinci mai ƙarancin yawa yana nufin cin ƙarancin adadin kuzari ba tare da jin iyakancewa ba. Wannan yana ɗaya daga cikin ƴan tasirin abinci tare da tsayayyen bin doka na dogon lokaci.
Yawancin farantin ya kamata ya zama kayayyakin lambu da 'ya'yan itace gaba ɗaya, sannan wake da hatsi gaba ɗaya, sannan gyada da tsaba, sannan abincin shuke-shuke da aka sarrafa kaɗan. Iyakance ƙarin mai, sukari mai tsabta da gari mai tsabta. Naman roba da abincin junk na vegan da aka sarrafa sosai suna kawar da fa'idar adadin kuzari.
"Kayayyakin lambu suna da kusan 0.3 kcal ga gram ɗaya. Cuku kusan 4 ne. Mai kusan 9 ne. Mutane suna cin kusan nauyin iri ɗaya a kowace rana — bari abinci ya yi lissafin."
Motsa jiki yana da mahimmanci ga lafiyar zuciya da jijiyoyin jini da tsoka, amma ƙaramin lever ne don rage kiba idan aka kwatanta da abinci. Kuna iya wuce abinci mara kyau kawai tare da babban juriya. Farantin yana da mahimmanci ga ma'auni; motsi yana da mahimmanci ga sauran.
Oats tare da 'ya'yan itace da gasashshen flax; ko gasashshen burodi na gari duka wanda aka shafa man gyada da ayaba.
Babban salat tare da chickpeas, gasashshen kayayyakin lambu da kuma miyar tahini-lemun tsami; ko miyar lentil tare da burodi.
Soyayyen kayayyakin lambu da tofu tare da shinkafa mai ruwan kasa; ko curry na kayayyakin lambu tare da chapati; ko kuma miyar wake mai nauyi.
'Ya'yan itace, kayayyakin lambu tare da hummus, ɗan gyada kaɗan, gasashshen burodin sourdough.
Ruwa, shayi, kofi. Adadin kuzari daga abin sha shine wuri mafi sauƙi don ƙara ɗaruruwan kcal marasa bukata.
EPIC-Oxford rukuni, manya 65,000 a Burtaniya. Ƙarƙashin ƙarancin nauyi yakan yi daidai da ƙarancin haɗarin cututtuka na yau da kullun.
Spencer et al., Int. J. Obesity 2003 (wanda aka sabunta 2013)
| Abinci | Juzu'i don 500 kcal | Lokacin ci |
|---|---|---|
| Pepperoni pizza | 1.5 yanka | ~3 min |
| Cheeseburger | 1 karami | ~3 min |
| Shinkafa da aka dafa + lentils | ~3 kofuna | ~12 min |
| Soyayyen kayayyakin lambu + tofu | ~5 kofuna | ~15 min |
| Salatin ganye gauraye + chickpeas | ~8 kofuna | ~18 min |
Yawancin abinci suna tilasta iyakance adadin kuzari. Abincin shuke-shuke mai cikakken abinci yana haifar da rage adadin kuzari ta atomatik saboda abincin shuke-shuke yana da ƙarancin adadin kuzari: ciki mai cike da kayayyakin lambu, wake da hatsi gaba ɗaya yana ba da ƙarancin adadin kuzari fiye da nau'in nama, cuku da carbohydrates masu tsabta iri ɗaya. Gwajin BROAD (2017) da gwajin Turner-McGrievy na makonni 12 duk sun ga mahalarta sun rasa 6–9kg ba tare da lissafta adadin kuzari ko yin yunwa ba.
Matsakaicin cin fiber na yau da kullun a ƙasashen Yamma shine 15g; mafi ƙarancin da aka ba da shawarar shine 25–38g. Masu cin ganyayyaki suna matsakaita 41g. Fiber yana rage yawan fitar da ciki (ka ci gaba da jin ciki na tsawon lokaci), yana ciyar da kwayoyin cutar ciki waɗanda ke samar da gajerun sarƙoƙi masu kitse (waɗanda ke nuna jin daɗi ga kwakwalwa), kuma a zahiri yana cire abinci mai yawan adadin kuzari daga farantin. Babu wani kari da ya dace da fiber mai cikakken abinci.
Ba duk kitsen jiki ba ne daidai. Kitsen ciki — yana rufe gabbai — yana haifar da juriya na insulin da haɗarin cututtukan zuciya. Wani bincike na 2017 (Kahleova) ya nuna abincin tushen shuke-shuke yana rage kitsen ciki sau 2 fiye da yadda raguwar kiba kadai zai annabta, wataƙila saboda wannan abincin yana inganta jin daɗin insulin, wanda ke hana lipogenesis. Ma'aunin kugu yana raguwa da sauri fiye da ma'auni.
EPIC-Oxford, n=37,875 manya a duk faɗin rukuni 5 na abinci.
Asali: Spencer et al., Int J Obesity 2003.
Abincin da ba shi da kitse wanda ya dogara da tsirrai yana samar da raguwar nauyi mai dorewa da kuma juyar da cututtukan zuciya a cikin gwaje-gwaje marasa tsari.
Tsoma baki na abinci mai guba wanda ya dogara da tsirrai yana rage BMI da ~4 maki a cikin watanni shida ba tare da ikon yanki ko umarnin motsa jiki ba.
Masu halartar Vegan suna da mafi ƙarancin BMI na kowane rukunin abinci a cikin mutane 96,000.
Abincin da ya dogara da tsirrai ya fi sauran nau'ikan abinci don rage nauyi mai dorewa a cikin watanni 12.
Abincin tsirrai gabaɗaya yana da ɗimbin yawa kuma yana da ruwa mai yawa. Yawancin mutane suna rage nauyi a kan abincin vegan gabaɗaya ba tare da auna komai ba.
Ana rage ƙididdigar kalori na gidan abinci koyaushe. Dafa abinci a gida shine mafi kyawun mai nuna alama na nauyi mai kyau a cikin binciken rukuni.
Yi nufin matakai 7,000–10,000. Aiki yana da mahimmanci kaɗan don rage nauyi fiye da abinci, amma yana da matukar muhimmanci don kiyaye nauyin da aka rage.
Gajeren barci yana haɓaka ghrelin kuma yana rage leptin. Mutanen da ba sa barci da yawa suna cin abinci da yawa, musamman ma carbohydrates masu tsabta.
Haka ne — cikin sauƙi. Biscuits na vegan, ice cream da naman roba har yanzu ana sarrafa su sosai. Abincin vegan na carbohydrates da mai mai tsabta zai sa kiba.
Galibi a'a. Abincin tsire-tsire mai cikakken abinci yana iyakance kai saboda fiber da adadin kuzari. Idan ka gina shi a kan mai, garin da aka sarrafa da abinci mai sarrafawa, za ka iya buƙatar bin diddigi.
Ya dace da veganism. Yana da amfani ga wasu, yana da wuya ga wasu. Ba sihiri ba ne; rashi adadin kuzari shine abin da ke da mahimmanci.
Ba tare da isasshen furotin da horo na juriya ba. Masu ɗaukar nauyi na tushen shuke-shuke suna kula da kuma samun tsoka a kan lentils, tofu, tempeh, seitan da pulses.
Yawancin mahalarta a gwaje-gwajen tushen shuke-shuke suna rasa 0.5–1 kg a mako ba tare da lissafta adadin kuzari ba, tare da lanƙwasa yana faɗuwa bayan watanni 3–4 yayin da kuka gabato ga lafiyayyen nauyi. Raguwar mai tsanani ba lallai bane — kuma baya dorewa.
Oreos, soya da seitan-burgers-da-soya sune vegan amma daidai da adadin kuzari kamar yadda suke da na omnivore. Don rage kiba, raba zuwa abincin tushen shuke-shuke (dankali, ba soya ba; tofu, ba naman karya ba). Ciye-ciye yana da kyau, ba tushe ba.
Haka ne, a kan abincin tushen shuke-shuke kadai. Ƙara minti 30 na tafiya mai sauri yana hanzarta sakamako kuma yana kare tsoka. Abincin yana yin aiki mai nauyi; motsi yana kare abin da kuke riƙe.
Wannan shine lamarin tare da yawancin abinci — amma tsarin tushen shuke-shuke mai cikakken abinci yana da dorewa a matsayin hanyar cin abinci ta dindindin, ba mataki ba. Matsalar dawowa tana fitowa ne daga komawa; idan ba ku koma ba, babu wani abu da za a dawo daga gare shi.
Dangantakar da ke tsakanin cin abinci na tushen shuka da lafiyayyen nauyin jiki yana ɗaya daga cikin sakamakon da aka fi maimaitawa a fannin abinci mai gina jiki.
Bayanin haɗin gwiwa daga EPIC-Oxford (n>38,000) ya nuna matsakaicin BMI na 23.6 a cikin masu cin ganyayyaki idan aka kwatanta da 24.5 a cikin masu cin kifi da 26.5 a cikin masu cin nama — yanayin da ke ci gaba bayan daidaita shekaru, motsa jiki, shan sigari da giya.[1]
Abincin tsirrai gabaɗaya yana da matsakaicin 100 kcal a kowace gram 100 idan aka kwatanta da 300+ kcal a kowace gram 100 don cuku, naman mai da abincin da aka sarrafa sosai. Gwaje-gwaje bazuwar da Barnard (2005) da Wright (2017) suka gudanar sun nuna cewa masu cin abincin tsirrai ba tare da iyakancewa ba suna cinye 200-500 ƙalori kaɗan a kowace rana ba tare da sanin iyakancewa ba.[2][3]
Wani binciken meta-nazari na 2015 a cikin J Gen Intern Med wanda ya haɗa gwaje-gwaje 12 ya gano cewa abincin ganyayyaki ya samar da kusan 2.5 kg fiye da asarar nauyi fiye da abincin da aka rage kalori na al'ada, tare da mafi girman bin jadawali na watanni 12.[4]
Abincin gaggawa yana gaza. Tsarin tushen shuke-shuke wanda ke tallafawa lafiyayyen kiba shine ɗaya wanda ke tallafawa zuciya, sukarin jini da sakamakon ciwon daji. Zaɓi sau ɗaya, ci na rayuwa.