Bari mu koyi komai game da Abincin Pescatarian. Shin da gaske yana da lafiya?

Shin kana kuma tunanin lafiyarka da kuma canza halayen cin abincinka na yanzu da kuma mai da hankali kan hanyar da ta fi lafiya ga jikinka? Idan kana tunani haka, muna jin labarin nau'ikan abincin da ke bambanta. Wasu mutane suna daina cin duk abincin dabbobi kamar nama, kifi, da ƙwai kuma suna zama masu cin ganyayyaki gaba ɗaya. Wasu kuma suna kawar da nama kawai suna cin ƙwai da kiwo (masu cin ganyayyaki). A halin yanzu, akwai wani rukuni na musamman. Ba sa cin nama daga dabbobin ƙasa kamar naman sa, alade, da kaza, amma suna cin kifi da sauran abincin teku. Wannan shine abin da muke kira abincin Pescatarian . Bari mu yi magana game da wannan a cikin zurfi a yau.

Wanene ainihin Pescatarian?

A taƙaice dai, pescatarian shine mutumin da ke cin abincin ganyayyaki wanda ya haɗa da kifi da sauran abincin teku. Babban abincinsu ya ƙunshi:

• 'Ya'yan itatuwa da kayan lambu
• Hatsi cikakke
• Legumes kamar lentil da chickpeas
• Kwayoyi da iri.
• Kwai da abincin kiwo (wasu ma suna guje wa waɗannan, amma yawancinsu suna cin su)
• Kuma mafi mahimmanci, kifi da sauran abincin teku kamar jatan lande, squid, da kaguwa.

Duk da haka, ba sa cin naman dabbobin ƙasa kamar kaza, naman sa, akuya, ko alade . Ka yi tunanin, wannan kamar kasancewa cikin dangin masu cin ganyayyaki ne, amma cin kifi ne kawai.

Me yasa mutane ke komawa ga wannan abincin Pescatarian?

Akwai manyan dalilai guda biyu na wannan. Wasu mutane suna yanke wannan shawara ne bisa ga dalilan muhalli. Suna ganin cewa kiwon dabbobin ƙasa don nama yana da illa ga muhalli, yana cinye albarkatun ƙasa da yawa, kuma yana haifar da gurɓatawa. Duk da haka, yawancin mutane suna zaɓar wannan abincin da ake ci daga kifi saboda suna damuwa da lafiyarsu. Bincike ya tabbatar da cewa wannan abincin da ake ci daga tsire-tsire da kifi yana da matuƙar amfani ga jiki.

Menene ainihin fa'idodin wannan lafiya?

Kamar nama, kifi kuma kyakkyawan tushen furotin ne. Duk da haka, kifi yana da fa'idodi da yawa idan aka kwatanta da jan nama.

Aboki mafi kyau a zuciya!

Kifi wani abu ne da ke taimakawa sosai wajen lafiyar zuciyarka.

• Rashin kitse mai yawa : Duk da cewa jan nama yana da yawan kitse mai yawa wanda ke lalata zuciya, kifi ba shi da irin wannan kitsen.
• Mai Arziki a Omega-3 : Kifin salmon, mackerel, herring, da sardines suna da wadataccen sinadarin omega-3 mai lafiya ga zuciya. Waɗannan omega-3s suna da fa'idodi da yawa ga jikinmu.
• Yana rage taruwar plaque, wanda shine taruwar kitse a cikin jijiyoyin jini.
• Yana rage haɗarin bugun zuciya mara tsari (arrhythmia) .
• Yana taimakawa wajen rage triglycerides, wani nau'in kitse mara kyau a cikin jini. Wannan kuma yana da kyau ga lafiyar zuciya.
• Waɗannan kitse masu lafiya suna taimakawa wajen daidaita hawan jini.

Shi ya sa likitoci suka ba da shawarar cewa sanya kifi a cikin abincinka akalla sau biyu a mako yana da matukar amfani ga lafiyar zuciya.

Rage haɗarin kamuwa da cutar kansa

Bincike ya kuma gano cewa rage cin jan nama, musamman naman da aka sarrafa, na iya rage haɗarin kamuwa da wasu nau'ikan ciwon daji, kamar ciwon hanji.

Sa'ar rayuwa mai tsawo?

Wani bincike ya gano cewa mutanen da ke bin tsarin cin abinci na pescatarian sun fi rayuwa tsawon rai fiye da waɗanda ke cin jan nama da kaji.

Akwai wata illa ga wannan hanyar? Waɗanne abubuwa ne ya kamata a yi taka tsantsan a kai?

Kamar komai a rayuwa, yawan komai ba shi da kyau. Kifi da abincin teku ba su da bambanci. Akwai wasu abubuwa da ya kamata ka sani idan kana la'akari da wannan abincin.

Haɗarin Mercury

Wannan shine babban abu. Wasu nau'ikan kifaye, musamman manyan kifaye a saman sarkar abinci ta ruwa, na iya samun babban adadin ƙarfe mai nauyi da ake kira mercury a jikinsu. Wannan mercury na iya zama illa ga lafiyarmu, musamman tsarin jijiyoyi. Ya kamata waɗannan mutane su yi taka tsantsan musamman:

• Uwaye masu juna biyu
• Uwaye masu shayarwa
• Yara ƙanana

Saboda haka, idan za ku zama Pescatarian, yana da kyau ku zaɓi kifi mai ƙarancin sinadarin mercury.

Rashin ƙarfe

Naman ja yana ɗaya daga cikin mafi kyawun tushen ƙarfe ga jikinmu. Don haka, idan muka daina cin jan nama gaba ɗaya, wasu mutane na iya kamuwa da ƙarancin ƙarfe. Wannan yana da mahimmanci musamman ga mata masu jinin al'ada . Amma babu abin damuwa. Akwai abinci mai yawa na tsire-tsire waɗanda ke da wadataccen ƙarfe.

• Lentil, wake, wake kore
• Kayan lambu masu duhu kore kamar alayyafo, kale, alayyafo, da ganyen zogale
• Tofu
• Hatsi masu ƙarfi da ƙarfe

Kada ka yarda da lakabin "mai cin ganyayyaki" ya ruɗe ka!

Ba duk abincin da aka yiwa lakabi da "marasa nama" ko "masu cin ganyayyaki" ba ne masu lafiya. Wani lokaci waɗannan abincin na iya zama abinci mai yawan sarrafawa. Suna iya zama mai yawan sukari, gishiri, da kitse marasa lafiya. Don haka, komai irin abincin da kake bi, ya fi kyau ka yi ƙoƙarin cin abinci na halitta da ba a sarrafa ba gwargwadon iko. Abu mafi mahimmanci shine ka yi magana da likitan iyali kafin ka yi babban canji a abinci don tabbatar da cewa an biya duk buƙatun abinci mai gina jiki. Zai iya ba ka shawarar abinci mai gina jiki da kake buƙata. pescatarian, abincin pescatarian, lafiyar Sinhala, abincin kifi, omega-3, cin abinci mai kyau, abinci mai gina jiki