Lokacin da Eva Humphries ta fara aiki a matsayin masaniyar abinci, ta sadu da wani abokin ciniki wanda aka gano yana da hawan jini da cholesterol kuma yana gab da kamuwa da ciwon suga na nau'i na biyu. Ba shi da masaniyar yadda zai canza abincinsa ko salon rayuwarsa. Mutumin ya fashe da kuka na minti 45, wanda hakan ya sa Humphries ta ji "ba ta san abin da za ta yi ba," in ji ta. A cikin minti 15 na ƙarshe na zaman, tana neman wani abu mai sauri amma mai amfani da za ta faɗa, a ƙarshe ta gaya masa: "Idan ka kalli farantin abinci, za ka iya sanya rabinsa kayan lambu don ni?" Abokin cinikin ya dawo bayan wata biyu kuma "launin ya dawo a kumatunsa," in ji ta. Ya gaya mata cewa ƙara kayan lambu ya "fara sa shi jin daɗi sosai."
Hanya ce mai sauƙi ta cin ƙarin tsire-tsire—kuma wadda dukanmu za mu iya buƙatar fara kwafa, ba da daɗewa ba. A farkon wannan watan, wani sabon rahoto ya gano cewa, saboda raguwar ingancin ƙasa, amfanin gona da suka haɗa da karas, apples da peas yanzu suna da ƙarancin gina jiki da kashi 20% zuwa 50% fiye da yadda suke a shekarun 1960. Don haka ya kamata mu ci ninki biyu?
Lokacin da nake yaro, an yi mini fentin karin maganar "biyar a rana" na 'ya'yan itace da kayan lambu, kuma a matsayina na babba na yi tunanin ina yin daidai. Ni mai cin ganyayyaki ne, wanda ke nufin yawancin abincina sun dogara ne akan abincin tushen tsire-tsire; Ina biyan kuɗin sabis na isar da kayan lambu daga wata gona ta al'umma ta gida; kuma sau da yawa ina cin apples. A gaskiya ina cin biyar a rana mafi yawan lokaci—kuma sau da yawa fiye da haka.
Amma tun kafin waɗannan binciken, bincike ya nuna ya kamata mu yi niyyar samun kashi 10 na 'ya'yan itace da kayan lambu a rana maimakon biyar, yayin da wasu masana ke ba da shawarar cin tsire-tsire daban-daban 30 a mako. Cin—da samun—irin wannan adadin cikin araha na iya zama mai tsoratarwa, kuma labarin game da raguwar ƙimar gina jiki na iya zama mai ɓata gwiwa.
William Summers, babban abokin tarayya a Deep Science Ventures, wanda ya wallafa sabon rahoton tare da ƙungiyar agaji Mark Leonard Trust, yana fatan binciken zai sa manoma da masu tsara manufofi su yi la'akari da fifita yawan gina jiki. A halin yanzu, ba ya son mutane su yi tunanin babu amfanin cin tsire-tsire. Bincikensa ya nuna cewa "abinci gabaɗaya, a cikin hatsi, 'ya'yan itace da kayan lambu, tabbas sun zama masu ƙarancin gina jiki. Wannan gaskiya ne—amma har yanzu sun fi cin abincin da aka sarrafa sosai da kyau sosai."
"Akwai wasu kayan lambu da aka san suna da ƙarin gina jiki, kuma hakan yana da alaƙa da kwayoyin halittarsu," in ji shi. "Gabaɗaya, ganyayen da ake ci. Don haka zan ce gwargwadon yawan ganyayen da za ka iya saka a cikin abincinka, gwargwadon kyau."
A cewar binciken National Diet and Nutrition Survey na shekarar da ta gabata, kashi 17% ne kawai na manya a Burtaniya ke samun biyar a rana, wanda zai iya haɗa da 'ya'yan itace, kayan lambu, wake da pulses. Don haka ta yaya za mu ci ƙarin tsire-tsire ba tare da ƙoƙari sosai ba?
Mataki na farko zai iya zama musanya nama da wake a cikin abincin da kake yi. Dr Shireen Kassam, farfesa mai ziyara na abinci mai gina jiki na tushen tsire-tsire a Jami'ar Winchester kuma babban darakta na Plant-Based Health Professionals UK, tana ba da shawarar musanya curry na tofu da curry na kaza, ko bolognese na lentil da wanda aka yi da nama. Ko da ba ka son barin nama gaba ɗaya, bolognese na "rabi da rabi" nama da lentil hanya ce mai kyau ta saka kayan lambu ba tare da canza ɗanɗano gaba ɗaya ba, in ji ta.
Matt Beardmore, babban shugaban dafa abinci a gidan abinci na Italiya Legare, shi ma yana amfani da miya na pasta don saka kayan lambu. A gidan abincinsa an mai da hankali kan ɗanɗano, amma a gida, don samun mafi yawan gina jiki, yana ninka ko sau uku adadin sofrito (tushen albasa, celery da karas don miya) da yake saka a cikin girke-girke. Yayin da yanayi ke yin sanyi, Kassam da Beardmore duka suna ba da shawarar miya a matsayin hanyar amfani da duk wani abin da ya rage a cikin aljihun kayan lambu. Da miya irin su minestrone, "za ka iya cika shi da kayan lambu kawai," in ji Beardmore. Ƙa'idarsa ita ce cika rabin farantinsa da kayan lambu, wanda shine abin da Humphries ke ba da shawara. Hanyar da ta yi amfani da ita tare da abokin ciniki mara farin ciki a farkon aikinta ya zama ƙa'ida mai jagoranci na yadda take aiki yanzu. "Wannan tunanin ne na: idan muka kalli faranti a gani, za mu iya ƙara 'yan guda biyu na kayan lambu, ko wataƙila wasu ganye ko ɗan ganyaye? Ina tsammanin muna raina yadda ƙananan halaye kamar ƙara ƙarin kaso na kayan lambu za su iya yi."
Mataki na gaba, in ji Humphries, shine bambanta abin da kake ci don samun ma'adanai da bitamin daban-daban gwargwadon yiwuwa. "Muna yawan shiga cikin al'ada ta cin broccoli, barkono da peas," in ji ta. Wata tambaya da take yi wa abokan cinikinta ita ce: "Yaushe ne lokaci na ƙarshe da ka ci watercress? Ko yaushe ne lokaci na ƙarshe da ka ƙara ɗan ganye mai sabo a saman abincinka?" Ganye masu sabo tushe ne na gina jiki, in ji ta, don haka ba ka buƙatar da yawa don amfana. Manufar ita ce a sa mutane su yi tunani game da hanyoyi masu sauƙi na ƙara sabbin kayan lambu da sauran tsire-tsire a cikin abincin da suke da shi.
Ɗaya daga cikin tsire-tsire da za mu iya ci ƙari a Burtaniya shine seaweed, in ji Humphries, musamman saboda yana ɗauke da iodine, ɗaya daga cikin ma'adanai da Deep Science Ventures ya nuna sun ɓace daga ƙasarmu. "Yana da iodine da yawa, baƙin ƙarfe, calcium da magnesium," in ji ta. "Yana ɗaya daga cikin abincin tsire-tsire da ba mu yawan tunani akai." Ba ka buƙatar seaweed da yawa don samun amfani, don haka cin ɗan sushi, wanda sau da yawa yana haɗa da busasshiyar sigar da ake kira nori, zai yi aikin. "Ina yawan amfani da shi a cikin kayan yaji saboda yana da ɗanɗanon gishiri," in ji Humphries.
Yadda muke dafa 'ya'yan itace da kayan lambu ma yana da muhimmanci. "Bitamin C da B suna yawan ɓacewa daga kayan lambu idan ka tafasa su," in ji Humphries. "C yana rushewa da zafi, kuma yawancin bitamin B suna shiga cikin ruwa." A wani bangaren kuma, wasu kayan lambu suna inganta idan an tafasa su: "Dauki baƙin ƙarfe a cikin alayyahu, misali. Da ƙyar za mu iya shan kowane baƙin ƙarfe daga alayyahu ɗanye, amma muna iya shan shi sosai idan an dafa shi ko an tafasa shi."
Ko Humphries ko Kassam ba sa ba da shawarar damuwa da yawa game da hanyoyin dafa abinci, duk da haka—cin ƙarin kayan lambu shine babban abu. "Ga yawancin mutane, saƙon asali ya kasance ɗaya: biyar a rana shine mafi ƙaranci," in ji Kassam. Idan za ka iya samun ƙari, hakan zai yi wa jikinka kyau.
Don samun mafi yawan gina jiki daga abincin da kake ci, zaɓi nau'ikan hatsi gabaɗaya a duk inda za ka iya—"rage dogaro da hatsi da aka tace da kuma zuwa ga shinkafa mai launin ruwan kasa, pasta mai launin ruwan kasa," in ji Kassam. Wani abu mai ban mamaki da Kassam da Humphries suka gaya mini shi ne cewa jiƙa wake da pulses kafin dafa abinci na iya ƙara bioavailability, yana taimaka maka shan ƙarin gina jiki daga gare su.
Wake na iya zama babban tushen selenium da zinc, amma yana iya zama da wahala a gare mu mu sha waɗannan ma'adanai idan ba a jiƙa su na dogon lokaci ba ko a dafa su a hankali sosai, Humphries ta bayyana. Wannan saboda wake yana ɗauke da phytates, waɗanda suke "anti-nutrients, kuma babban aikinsu shine ɗaure ma'adanai," in ji ta. "Don haka idan muka ci wake ko hatsi, ba za mu iya shan waɗannan ma'adanai gaba ɗaya ba saboda an ɗaure su da waɗannan phytates. Hanya ɗaya tilo ta guje wa hakan ita ce yin abubuwa kamar jiƙa wake cikin dare. Hakan yana yaudarar shuka ta yi tunanin za ta tsiro, kuma tana sakin phytates."
Wannan babban labari ne idan kana da lokaci da ƙarfin yin shiri da shirya wake.Mafi yawanmu muna sayen wake a cikin gwangwani ko kwalba. A cewar Humphries, yawancin wake na gwangwani da ake ci nan take an tafasa su da sauri, don haka ko da yana da amfani a gare ka, ba ka samun mafi yawan amfanin gina jiki ta wannan hanyar. Don wani zaɓi mai dacewa, Humphries tana ba da shawarar Bold Bean Co, wanda ke sayar da wake da aka jiƙa kafin, a dafa a hankali a cikin kwalba—amma waɗannan suna kashe kusan sau huɗu fiye da gwangwani na kantin sayar da kaya.
Zaɓin mafi gina jiki sau da yawa yana zuwa da farashi, in ji Humphries, wadda ta yarda ba za ta iya biyan cin kayan amfanin gona na organic 100% ba ko da tana so. Shin zaɓin organic yana yin bambanci na gina jiki? "Bayananmu game da organic ba su da kyau sosai," in ji ta. Amma tana son mutane su sani cewa "lokacin da muke metabolize magungunan kashe qwari ko kowane irin sinadarai na wucin gadi da suka rage a abincinmu, muna amfani da gina jiki don kawar da su"—don haka akwai dalili na kayan amfanin gona marasa magungunan kashe qwari suna taimaka mana mu riƙe ƙarin gina jiki.
Idan za ka iya biyan sayen organic da na gida, hakan yana da kyau, in ji Humphries, "saboda mun san cewa samun manomi a kan hanya wanda ke da gaske game da tallafawa al'ummarsa ta gida a ƙarshe yana tallafawa fiye da lafiyar gina jiki—yana tallafawa tattalin arzikin gidanmu. Mun kuma san cewa da zarar an tsince abubuwa, suna fara rasa gina jiki cikin sauri. Don haka samun damar samun kayan amfanin gona sabo yana da amfani."
Saboda wannan, idan za ka iya noma 'ya'yan itace, kayan lambu da ganye a cikin lambunka ko a kan taga, da alama za ka sami ƙarin gina jiki na tsire-tsire kafin su fara lalacewa. Wannan tabbas shine "fa'ida ɗaya," ta fuskar gina jiki, da aka tabbatar game da na gida da na saye a shago, a cewar Summers. "Babu wata babbar shaida, amma daga abin da akwai, babu alamun wani bambanci mai dogaro" banda "sabo kawai," in ji shi. "Da zarar ka ci ko ka adana shi, gwargwadon kyau."
"A ƙarshe, a matsayina na masaniyar abinci, zuciyata tana tare da: 'shigar da kayan lambu'"—a kowace hanya mai araha kuma mai sauƙin gudanarwa—in ji Humphries. Yayin da Kassam za ta ba da shawarar musanya kayan ciye-ciye masu sukari da 'ya'yan itace, goro da crudités (na uku don saka ƙarin kayan lambu a wajen abinci), "a ƙarshe dole mu gane cewa kalori marasa lafiya sun fi kalori masu lafiya araha," in ji ta. Ta nuna rahoton Broken Plate na ƙarshe na Food Foundation, wanda ya nuna cewa kashi ɗaya cikin biyar na gidajen Burtaniya za su buƙaci kashe 85% na kuɗin shiga su don biyan kuɗin abinci mai lafiya da gwamnati ta ba da shawara, kuma tazarar farashi tsakanin abinci mai lafiya da mara lafiya yanzu ita ce mafi girma cikin fiye da shekaru goma.
Saboda wannan, Kassam ta ce, "mutane ba koyaushe suke yin zaɓi mai aiki ba: ana yin zaɓinsu a cikin yanayin abinci—abin da ke da araha, abin da aka sani. Muna buƙatar wakiltar zaɓuɓɓuka masu lafiya a cikin manyan kantunanmu da ƙarfafa waɗannan sayayya."
Akwai hanyoyin ƙara yawan cin tsire-tsire da ɗan araha: kayan lambu daskararre har yanzu suna ƙidaya, kuma wani lokacin ma suna ɗauke da ƙarin gina jiki fiye da na sabo. "Akwai lokuta inda daskarar da kayan lambu cikin sauri zai ba da ingancin gina jiki mafi kyau fiye da kayan lambu sabo da suka zauna har sun lalace," in ji Summers.
"Ina yawan ajiye nau'ikan kayan lambu uku zuwa huɗu daban-daban a cikin firij na," in ji Humphries, don haka koyaushe tana da ɗan alayyahu ko peas da za ta ƙara a abincinta.
Idan kana da wuri, ajiye kabad ɗin ajiya cike da "gwangwani na wake da hatsi gabaɗaya da abubuwan da koyaushe za su samar da abinci mai gina jiki" shima hanya ce mai kyau, mai ɗan araha don tabbatar da koyaushe kana da abincin tsire-tsire a hannu, ko da ba ka da komai."Cin sabo yana da muhimmanci," in ji Kassam. Amma ta ƙara da cewa duk wani ƙaruwa na cin 'ya'yan itace da kayan lambu yana da amfani. "Ba muna magana ne game da zama cikakke ba."
Tambayoyin da ake yawan yi
FAQs The Joy of VegMaxxing
1 Menene vegmaxxing a zahiri yake nufi
Kalma ce ta wasa don saka kayan lambu da yawa a cikin ranarka gwargwadon yiwuwa—ba tare da canza rayuwarka gaba ɗaya ba. Ka yi tunanin ƙananan ƙari na atomatik maimakon tsauraran abinci
2 Daga ina kalmar ta fito
Ta aro suffix maxxing daga salon yanar gizo ma'ana inganta wani abu. Vegmaxxing yana nufin inganta yawan kayan lambun da kake ci kawai
3 Kayan lambu nawa ya kamata in ci
Yawancin jagororin suna ba da shawara kusan kofuna 2-3 na kayan lambu a rana ga manya dangane da shekaru, jinsi da matakin aiki. Vegmaxxing yana nufin sa samun hakan cikin sauƙi
4 Menene ake ɗauka a matsayin kayan lambu
A ilimin tsirrai, abubuwa da yawa 'ya'yan itace ne, amma don manufar gina jiki ana ɗaukar su a matsayin kayan lambu. Haka kuma ganyaye, saiwoyi, kututtuka da legumes a yawancin tsare-tsare
5 Shin dankali yana ƙidaya
Eh ko da yake yana da sitaci don haka ka ɗauke shi a matsayin kayan lambu ɗaya cikin da yawa maimakon dukan adadinka
6 Menene hanya mafi sauƙi guda ɗaya ta farawa
Ƙara kayan lambu ɗaya a cikin abincin da kake ci—alayyahu a cikin miyar pasta, karas da aka daka a cikin chili, peas daskararre a cikin shinkafa. Babu sabon girke-girke da ake buƙata
7 Menene ma'anar ba tare da ƙoƙari sosai ba a aikace
Yana nufin amfani da hanyoyin ɓoye—kayan lambu daskararre, zaɓuɓɓukan da aka riga aka yanka, haɗawa da ɓoye kayan lambu a cikin abincin da kake so don kada ya zama nauyi
8 Shin kayan lambu daskararre suna da kyau kamar na sabo
Yawanci eh—ana daskarar da su a lokacin da suka fi girma kuma suna riƙe yawancin gina jiki. Suna kuma da araha kuma suna daɗewa wanda ke sa vegmaxxing ya fi sauƙi
9 Menene wasu dabarun ɓoye na vegmaxxing
Ka daka zucchini a cikin muffins, ka haɗa cauliflower a cikin miyar mac da cheese, ka ƙara danyen squash a cikin miyar tumatir, ka musanya rabin shinkafarka da broccoli da aka daka, ka jefa ganye a cikin smoothies
10 Zan iya yin vegmaxx a karin kumallo
Tabbas. Ƙara alayyahu a cikin ƙwai, saka avocado da tumatir a kan burodi, juya kabewa a cikin oatmeal ko haɗa ɗan ganye a cikin smoothie
11 Idan ba na son ɗanɗanon kayan lambu fa
Fara da masu laushi—kar
Farin cikin veg-maxxing: yadda za a ci tsire-tsire da yawa, da yawa – ba tare da ƙoƙari ba
