Kana iya ƙoƙarin rage kiba kaɗan. Ko kuma kana ƙoƙarin rage kiba sosai. Wataƙila ka taɓa samun bugun zuciya kuma yanzu kana buƙatar yin taka tsantsan game da abin da kake ci. Ko menene dalilin, abinci mai kyau yana da mahimmanci ga rayuwa mai kyau.
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Menene Abincin Ornish?
Wani likita mai suna Dean Ornish ne ya gabatar da wannan. Ya ce maimakon yin dokoki masu tsauri kamar "Kada ku ci waɗannan abincin, ku ci waɗannan kawai," muna buƙatar magance wannan batu ta hanyar sassauƙa.
Tsarin abincinsa ana kiransa da "Spectrum diet." A taƙaice dai, ya raba abinci zuwa manyan rukuni 5.
- Rukuni na 1: Wannan ya ƙunshi abinci mafi amfani da lafiya ga jikinmu.
- Rukuni na 5: Wannan ya ƙunshi abincin da ya kamata mu ci kaɗan, ko aƙalla iyakance shi.
Manufar ita ce, gwargwadon yadda ka karkata ga cin abinci a rukuni na farko, to fa'idodin lafiyarka za su ƙaru, kamar rage kiba da kuma rage haɗarin kamuwa da cututtukan zuciya.
Mafi mahimmanci, wannan abincin ba wai kawai game da abinci bane. Mista Ornish ya jaddada cewa wannan salon rayuwa mai kyau ya haɗa da yadda kake aiki tukuru, yadda kake magance damuwa, da kuma ƙauna da goyon bayan da kake samu daga dangi da abokai.
Me ya kamata mu ci kuma mu iyakance wannan abincin?
Babu wani abu da aka haramta gaba ɗaya a cikin wannan tsarin abinci. Duk da haka, ya danganta da burinka (rage nauyi, kula da cututtukan zuciya), ƙila za ka iya rage yawan abincin da kake ci. Bari mu ga menene waɗannan.
| Ci Ƙari | Iyaka Mai Muhimmanci |
|---|---|
| Sabbin 'ya'yan itatuwa da kayan lambu | Mai da mai |
| Gyada masu laushi (misali lentil, wake, wake kore) | Duk nama (gami da kaza) da abincin teku |
| Hatsi cikakke (misali, shinkafa mai launin ruwan kasa, buckwheat, hatsi) | Kwayoyi da tsaba |
| Tofu da kayan da aka yi da waken soya | Gwangwanin ƙwai |
| Farin ƙwai | Abinci mai yawan kitse kamar kwakwa da avocado |
| Shayin kore | Kayayyakin kiwo masu kitse (yogurt, cuku, madara) |
| Zaki marasa kitse | Caffeine (banda shayin kore) da barasa |
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Check Availability →Shin wannan yana da wahala a bi?
Mafi kyawun ɓangaren shine za ku iya yanke shawara kan yadda kuke son bin wannan shirin sosai. Za ku iya farawa da ƙaramin canji, ko kuma ku yi babban canji don babban buri.
Waɗanne ƙalubale ne?
Ga wanda ke son nama da kifi, kuma ya saba da abinci mai sarrafawa, wannan na iya ɗan zama da wahala a daidaita shi. Musamman idan kana da wata cuta kamar cututtukan zuciya, ƙila ka sami ƙarin ƙuntatawa akan adadin kitse da za ka iya ƙarawa a cikin abincinka.
Lambu da siyayya
Wannan hanyar sau da yawa tana ƙarfafa amfani da kayan lambu da 'ya'yan itatuwa sabo da na yanayi daga kasuwa. Ana iya samun girke-girke masu sauƙin bi kuma masu daɗi a shirin Mr. Ornish.
Motsa jiki da walwalar kwakwalwa
Ya ba da shawarar yin motsa jiki mai sauƙi, matsakaici, kamar yin tafiya cikin sauri na mintuna 20-30 a kowace rana, da kuma ayyukan rage damuwa kamar yoga da tunani.
Menene ra'ayin likitoci?
Haka ne, yawancin likitoci sun yi imanin cewa wannan abincin Ornish yana da tasiri sosai.Bincike ya tabbatar da cewa wannan yana da kyau musamman ga mutanen da ke fama da cututtukan zuciya ko kuma waɗanda ke cikin haɗarin kamuwa da cututtukan zuciya.
Asali dai abinci ne mai ƙarancin kitse kuma mai yawan carbohydrates masu rikitarwa, kamar 'ya'yan itatuwa, kayan lambu, da hatsi gaba ɗaya. Wannan ya sa ya zama abinci mai yawan fiber kuma mai ƙarancin kalori.
Ko da yake wasu likitoci sun yi imanin cewa wannan abincin mai ƙarancin kitse da kuma mai yawan carbohydrate zai iya ƙara yawan sinadarin triglyceride a cikin jini, bincike na dogon lokaci ya nuna cewa rage kiba da ke tattare da wannan abincin zai iya taimakawa wajen rage sinadarin triglyceride, sukari a cikin jini, da kuma hawan jini.
Amma ku tuna, koyaushe ya fi aminci kuma mafi kyau ku yi magana da likitan iyali don neman shawara kafin fara kowane irin abinci, musamman idan kuna da wata cuta mai tsanani kamar ciwon suga, yawan cholesterol, ko cututtukan zuciya.
Mene ne rashin amfanin wannan abincin?
Babban ƙalubalen da ke tattare da wannan shine kiyaye shi na dogon lokaci. Idan ba ka saba da tsara abinci a gaba ba da kuma dafa abinci a gida, wannan zai zama babban sauyi a gare ka. Haka kuma, yana iya zama da ɗan wahala ka dage kan wannan tsarin cin abinci lokacin cin abinci a waje ko yayin bukukuwa. Saboda haka, wasu mutane na iya gundura da shi bayan wani lokaci.
Saƙon Ɗauka Gida
- Abincin Ornish ba wai yana da ƙa'idodi masu tsauri da ke cewa "kada ku ci waɗannan abubuwan ba," amma hanya ce mai sassauƙa wadda ke raba abinci zuwa rukuni-rukuni kuma tana jaddada kyawawan abubuwa.
- An fi mai da hankali kan abincin da ake amfani da shi a tsirrai kamar kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, da goro. Kitse da kayayyakin dabbobi ba su da yawa.
- Bincike ya tabbatar da cewa wannan hanyar tana da matuƙar tasiri wajen magance cututtukan zuciya da kuma rage kiba.
- Wannan yana buƙatar sadaukarwa da kuma tsara abincinka, musamman ga wanda ya saba da cin nama da abinci da aka sarrafa.
- Yana da mahimmanci ka yi magana da likitanka kafin ka fara wani sabon abinci, musamman idan kana da wata matsala ta lafiya.
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