Abincin da ke da lafiya ga masu ba da cin abinci, masu cin ganyayyaki, masu cin nama, da kuma Vegans
Ba ku buƙatar cin nama ko dabbobin dabba ga nono . Cin abinci mai cin ganyayyaki, vegan, da sauran irin abubuwan da ake ci iri iri ne sau da yawa lafiya da cike da abinci. Idan ka bi bin cin abinci mara cin nama ko cin abinci na dan lokaci, zaka iya rigaya san yadda za a samu duk abincin da ake bukata ba tare da cin nama ba ko sauran kayan dabba. Muddin kuna samun cikakkun furotin, calories , bitamin, da kuma ma'adanai, baku da damuwa game da injin nono .
Duk da haka, dangane da irin nauyin abincin da kuke bi, kuna iya buƙatar ƙarin ƙarin don tabbatar da cewa kuna samun bitamin da ma'adanai don ku rasa ta wurin abincinku. Kuna iya magana da likitanku, mai cin abinci ko mai gina jiki game da cin abinci ku don tabbatar da cewa kuna wadatar da abinci mai gina jiki don ku da jariri.
Cin abinci mai cin ganyayyaki
Dangane da irin cin abinci mai cin ganyayyaki da kake bi, zaka iya ko bazai buƙatar ɗaukar karin kari. Ga wadansu nau'o'in abun da ake ci da kuma abubuwan gina jiki da suka samar da rashin.
- Lacto-Ovo Cin abinci mai cin ganyayyaki: Lacto-ovo shine mafi yawan irin cin ganyayyaki. Wani mai cin ganyayyaki mai cin nama ba ya cin nama ko kifi amma yana ci naman da kayan kiwo. Tunda qwai da kayan kiwo suna dauke da furotin, bitamin, da kuma ma'adanai, bazai buƙatar ka dauki wasu karin abubuwan bitamin idan ka bi irin wannan abincin.
- Lacto Cin abinci mai cin ganyayyaki : Cin abinci mai cin ganyayyaki shine tushen abincin da ya shafi abinci wanda ya hada da kayan abinci, amma ba qwai ba. Yawancin kayan kiwo suna da karfi tare da bitamin D. Sun kasance kyakkyawan tushen furotin da alli. Bugu da ƙari da ƙwayoyin kiwo a cikin abincin ku ya ba ku bitamin B12 da kuke buƙata kuma yana sa ya fi sauki don samun adadin kuzari a kowace rana.
- Ovo Cin abinci mai cin ganyayyaki: Wani mai cin ganyayyaki yana ci naman amma ba nama ba ko kayan shayarwa. Qwai yana da abubuwa da yawa. Su ma sune tushen gina jiki, bitamin B12, bitamin D, calcium, baƙin ƙarfe, riboflavin, zinc, da omega-3 acid fat.
Sharuɗɗa don shayarwa a kan cin abinci mai cin ganyayyaki
Ga wasu matakai don nonoyar nono:
- Tabbatar samun adadin kuzari da gina jiki a kowace rana.
- Idan ka ci kayan kiwo, zaɓi samfurori da suke da karfi tare da Vitamin D.
- Idan kuka ci qwai kuma kuna cikin lafiyar lafiya, an dauke shi da lafiya don cin nama guda dafa a kowace rana.
- Yi magana da likita game da abincinka don ganin idan kana buƙatar ɗaukar karin bitamin ko kari.
Vegan Dairy
Abinci na cin nama ne kawai ya dogara ne kawai akan kayan shuka, kuma kayan cin nama ba ya ci duk abincin dabbobi ba. Cincin abinci mai cin nama shine tushen abinci ne kawai mai gina jiki ba tare da nama, kifi, kiwo ko qwai ba. Cincin cin nama yana da lafiya. Amma, yayin da kuke shan nono, dole ne ku yi hankali game da samun dukkan adadin kuzari da kayan abinci da kuke bukata.
Abincin Abinci ga Vegan Dairyfeeding
Yayinda cin abinci mai cin nama yana da lafiya, wasu bitamin da kayan abinci sun fi wuya a samu lokacin da kuke cin abinci mai tsin-tsire masu tsire-tsire. Ga wasu matakai don shayar daji, da abincin da za ku iya ci don samun kayan da ake buƙatar ku, da kuma kariyar da za ku iya ɗaukar don ku cika cikin raunuka.
- Yi hankali sosai ga samun adadin kuzari da gina jiki a kowace rana. Yawancin abinci na abinci suna da ƙananan adadin kuzari, don haka kuna bukatar tabbatar da cewa kuna ci ne kawai don saduwa da bukatun ku na yau da kullum. Protein yana da mahimmanci. Kuna iya samun isasshen furotin kowace rana ta cin nama, wake, shinkafa, kwayoyi, man shanu, gurasar gari, da kayan lambu mai duhu.
- Vitamin B12 mai gina jiki ne wanda aka samo shi kawai a cikin kayayyakin dabba. Idan kun kasance mai cin gashin kai, mai yiwuwa ba za ku sami isasshen wannan bitamin ba. Don haka, don hana bitamin B12, zaka iya amfani da samfurori masu karfi tare da B12 irin su abinci na naman alade, musayar nama, da yisti mai siyar . Amma ko da tare da Bugu da ƙari na B12 abinci mai ƙarfi a cikin abincinku, mai yiwuwa za ku ci gaba da ɗaukar ƙarin yayin da kuke reno. Lalle ne ku tattauna wannan tare da likitanku.
- Ba tare da samfurori ba, za a buƙaci samun calcium daga wasu kafofin. Zaka iya samun kwayoyin a cikin kayan lambu da dama, musamman duhu leafy ganye. Hakanan zaka iya samun kwayoyin daga wake, gada mai ruwan 'ya'yan itace da kayan soya, ko kuma ta hanyar karin abincin.
- Idan kuna ciyarwa kadan a waje kowace rana, za ku iya samun isasshen bitamin D. Duk da haka, wucewar hasken rana zai iya zama haɗari. Bugu da kari, dangane da launin fata da yanayin da kake ciki, rana bazai zama tushen tushen bitamin D. Ya kamata ka yi magana da likitanka game da halinka na musamman, kuma ko kana buƙatar ɗaukar karin bitamin D .
- Docosahexaenoic acid (DHA), mai muhimmanci omega-3 da aka samo mafi yawa a cikin kifaye, ana buƙatar don ci gaban lafiyar kwakwalwar jaririnka da idanu. Tushen shuke-shuke na omega-3, irin su flaxseed, hempseed, da walnuts, sun ƙunshi acid alpha-linolenic (ALA). Kungiyar ku canza ALA cikin DHA, amma a cikin ƙananan kuɗi. Yi magana da likitanka game da shan kowace bitamin na Omega-3 , musamman ma yayin da kake ciki da kuma nono.
- Samun ƙarfe mai yawa daga hatsi, tofu, namomin kaza, kwayoyi, kayan lambu mai laushi, gurasa mai gurasa, da hatsi. Cin abinci mafi girma a cikin bitamin C tare da waɗannan abinci zai taimake ka karban more na baƙin ƙarfe.
- Iodine yana da mahimmanci ga lafiyar lafiyar ka. Yin amfani da gishiri mai yisti ko cin abincin ruwa zai iya ba ku da aidin. Idan ba ku yi amfani da waɗannan samfurori ba, kuna iya ɗaukar ƙarin. Tabbatar magana da likitan ku game da irin nauyin iodin da kuke samu a cikin abincinku. Ba ku so ku sami danin kadan, amma ba ku so ku sami yawa, ko dai.
- Yawancin tsire-tsire suna dauke da zinc, amma zinc daga tsire-tsire ba a tunawa da zinc daga dabba ba. Don haka, dole ku ci abinci mafi yawa wanda ke da wadata a zinc kowace rana. Zaka iya samun zinc ta cin kwayoyi, tsaba, wake, hatsi da kayan lambu masu launin leafy.
- Yawan jaririnka na iya buƙatar kariyar Vitamin B12 da Vitamin D. Yi magana da ma'aikacin lafiyarka game da abincinka.
Yaraya da Kusan Ganyayyaki Ganyayyaki
Akwai wasu nau'o'in abinci kamar na cin abinci mai cin ganyayyaki.
- Ciniki mai cin ganyayyaki: Wani mai cin ganyayyaki ba mai cin ganyayyaki ba ne, amma yana da abinci wanda shine mafi yawan tsire-tsire masu tsire-tsire tare da ƙarin naman nama da sauran kayan dabba. Idan kun kasance mai cin ganyayyaki, kuma kuna ci abinci mai kyau , ya kamata ku sami dukkan kayan abinci da adadin kuzari da kuke buƙatar kowace rana.
- Fassarar cin abinci : Abincin cin nama shine kama da cin abinci mai cin ganyayyaki saboda balagacin nama ba nama nama, naman alade ko kaji. Ya bambanta da cin ganyayyaki, duk da haka, saboda ya haɗa da kifaye. Kifi yana da kyakkyawar tushen furotin . Har ila yau yana dauke da bitamin da yawa, ma'adanai, da mahimman acid omega-3.
Sharuɗɗa don shayarwa a kan mai cin ganyayyaki ko ganyayyaki
Ga wadansu matakai masu cin abincin lafiya ga wadanda suka bi kayan cin abinci mai cin ganyayyaki da kuma kayan cin nama:
- Ku ci abinci mai kyau.
- Samun gina jiki da adadin kuzari a kowace rana.
- Ya kamata ku iya samun abincin da kuke buƙata ba tare da kariyar bitamin da kari ba .
> Sources:
> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Yarayar Kiyayeyar Jagora Ga Jagoran Harkokin Kiwon Lafiyar Harkokin Kiwon Lafiya. Elsevier Kimiyyar Lafiya. 2015.
> Rukunin Abincin Ganyayyaki. Cincin ganyayyaki a cikin Nutshell. VRG.org.
> Ma'aikatar Lafiya ta Amurka da kuma Ayyukan Dan Adam da Ma'aikatar Noma ta Amirka. 2015 - 2020 Sharuɗɗa na Dietary don Amirkawa 8th Edition . Disamba 2015.
> Ma'aikatar Aikin Noma na Amirka. 10 Tips: Abincin lafiya ga masu cin ganyayyaki. ZabiMyPlate.gov. Yuli 25, 2017.
> Whitney, E., Rolfes, S. Understanding Nutrition Edition Ɗauki na sha huɗu. Cengage Learning. 2015.