Dukkanin abinci suna dauke da wasu sinadarai masu gina jiki, ma'adanai, bitamin da sauran abubuwa, wadanda suke wajaba a matakai daban-daban ga jikin mutum. Amma ban da waɗannan lafiyayyun abubuwa, yawancin abinci da aka fi amfani da su suna ɗauke da wasu abubuwa waɗanda, duk da ba cutarwa ba, suna da haɗari.
Waɗannan abubuwa ne masu ƙoshin abinci, waɗanda suke haɗuwa a cikin yawancin abinci kuma waɗanda suke yin mummunan aiki akan sha, a cikin narkewa ko a hanyar hade sauran kayan abinci wanda, bi da bi, suna da mahimmanci ga jiki. Wato, abinci iri ɗaya na iya ƙunsar kyawawan abubuwan gina jiki da abubuwan gina jiki wadanda suke hana shigar da wadannan lafiyayyun abubuwa.
Amma bai kamata masu cin abinci su kasance cikin abinci iri ɗaya ba, a lokuta da yawa, hanyar hada abinci shine ya fi dacewa da wannan tsari. Sabili da haka, yana da mahimmanci a sami ɗan ilimi game da abinci mai gina jiki, ta wannan hanyar, ƙarancin abinci mai gina jiki wanda ke sanya lafiyar cikin haɗari za a iya guje masa cikin sauƙi. Musamman ma yara, tunda yana da mahimmanci yara su karɓi dukkan abubuwan gina jiki daidai. In ba haka ba, lafiyarku da ci gabanku na iya kasancewa cikin haɗari.
Mafi yawan masu cin abinci
Saponins
Saponins tsari wani ɓangare na abun da ke cikin wasu legumes, musamman kaji da waken soya. Wannan sinadarin yana hana jiki shan sinadarin iron, wanda yana daya daga cikin mahimman abubuwa masu mahimmanci ga lafiyar jiki.
Akwai hanya mai sauki don kawar da wannan bangaren daga hatsi, lallai ne ku tabbatar da hakan jiƙa wannan abincin sosai kafin a dafa shi. Ko da kwayayen da ba su buƙatar jiƙa kamar quinoa, za ku iya cire saponins ɗin da kyakkyawan ruwan sanyi.
Phytates
Hakanan ana kiransa phytic acid, phytates samu a yawancin hatsi, tunda wannan sinadarin yana daga cikin fiber. Phytates na iya zama da amfani sosai ga lafiya, duk da haka, akwai karatun da ya nuna cewa wannan abu yana iyakance shan ƙarfen asalin shuka. Bugu da kari, kai tsaye suna shafar assimilation na alli.
Hanyar hana phytates yin aiki a matsayin mai cin abinci shine ta hanyar kula da yadda ake shan irin wannan abincin. Wato, idan zaka ci abinci mai wadataccen ƙarfe, kamar alayyafo, ka guji cin burodin alkama a abinci iri ɗaya, misali.
Tannins
Ana samun tanann a cikin kofi, shayi, da wasu busasshen ɗanyen wake. Wannan abu tsoma baki tare da samuwar sunadarai, ban da iyakance shan ƙarfe.
Don kawar da tasirin tannins ɗin da ke cikin lemun tsami, ya kamata kawai ku jiƙa su, kamar yadda muka ga sakin layi na sama tare da saponins. Game da kofi ko shayi, zai fi kyau a guji shan irin wannan infusions lokacin cin abinci mai wadataccen ƙarfe. Tannins na iya tsoma baki tare da shan abubuwan gina jiki har zuwa awanni biyu daga baya, don haka, guji shan waɗannan kayan bayan cin abinci.
Avidin
Wannan abu yana nan a cikin farin kwai, kamar biotin, wanda shine mahimmin furotin na rukunin B ga jiki. Matsalar ita ce ta hanyar haɗuwa da abubuwan biyu, avidin yana aiki ne a matsayin mai ba da abinci, yana hana jiki samun fa'idodin biotin.
Hanyar yin aiki da avidin mai sauki ce, yakamata kuyi dafa kwai sosai kafin a ɗauka. Tunda hatsarin ya ta'allaka ne idan aka cinye farin ba tare da girki ba.
Oxalates
Ana samun Oxalates a cikin adadi mai yawa na tsire-tsire irin su koko, koren kayan lambu, kwaya ko qamshiya da sauransu. Waɗannan abubuwa suna hana jiki haɗuwa da wasu mahimman abubuwa masu mahimmanci kamar su baƙin ƙarfe da alli. Sabili da haka, hanya mafi kyau don rage wannan tasirin shine ta hanyar guje wa cin waɗannan abinci lokaci ɗaya.
Tsarin rayuwa mai kyau
Kamar yadda kake gani, abubuwan gina jiki suna cikin yawancin abinci na halitta. Kuna iya tunanin cewa kai ne ciyarwa daidai tunda kuna cin lafiyayyen abinci. Sabili da haka, ban da yin taka tsan-tsan yayin hada abinci ko dafa su, hanya mafi kyau ta ciyar da jikin ku da kyau ita ce ta hanyar samar da ingantaccen abinci mai kyau.
Har ila yau, bai kamata ka manta da a duba lafiyar ka ba a kai a kai. Wannan hanyar zaku iya tabbatar da cewa komai yayi daidai kuma idan ba haka ba, likita na iya ba ku mafita mafi kyau don ku sami ƙarfi, lafiya da lafiyar ƙarfe.