Anan akwai abincin "Harvard" don maganin cututtuka masu tsanani

Anan akwai abincin "Harvard" don maganin cututtuka masu tsanani

A cikin 2011, ƙwararrun masana abinci na Harvard sun ƙirƙira shirin cin abinci don ingantaccen lafiya.

Dangane da haka, Lillian Cheung, Malami a fannin abinci mai gina jiki a Makarantar Kiwon Lafiya ta Harvard, ta ce: “Game da manyan cututtuka na yau da kullun kamar su hana cututtukan zuciya da jijiyoyin jini, nau’ukan ciwon daji da nau’in ciwon sukari na 2, tsarin cin abinci na Harvard zai kasance da amfani wajen rigakafin waɗannan cututtuka. Cututtuka na yau da kullun a Amurka da duniya.

Harvard rage cin abinci

Ana iya amfani da Diet na Harvard a matsayin jagora don "shirya abinci mai kyau, daidaitaccen abinci," kamar yadda yake ba da fifiko ga kayan lambu da 'ya'yan itatuwa ga rabin kowane abinci da kuma kara da sauran rabin tare da dukan hatsi da kuma sunadaran lafiya.

Anan akwai cikakken bayani game da yadda ake shirya faranti mai lafiya, bisa ga ka'idodin masana abinci na Harvard, inda rabin farantin ya keɓe ga kayan lambu da 'ya'yan itace, yayin da sauran rabin ke raba tsakanin furotin mai lafiya da cikakken hatsi:

1. Kayan lambu da 'ya'yan itatuwa

Abincin Harvard ya ƙunshi ba da rabin farantin abinci a yawancin abinci ga kayan lambu da 'ya'yan itatuwa, tare da manufar cewa kayan lambu ya kamata ya zama dan kadan fiye da 'ya'yan itace.

Ya kamata ku tuna cewa ga wannan abincin, "dankali ba kayan lambu ba ne," in ji Cheung, lura da cewa tasirin su kusan iri ɗaya da carbohydrates mai ladabi, kuma yana ƙara yawan sukari a cikin jini.

Masanin ilimin abinci mai gina jiki ya kuma ba da shawarar cin dukan 'ya'yan itatuwa, musamman, fiye da ruwan 'ya'yan itace.

2. Dukan hatsi

Abincin Harvard ya ba da shawarar cin kashi ɗaya cikin huɗu na abincinku daga dukan hatsi, da kuma guje wa ingantaccen hatsi.

Wasu daga cikin dukan hatsin da za a ci sune:
• hatsi
• Quinoa
• sha'ir
Cikakken alkama (ciki har da gurasar alkama da taliya)
Brown shinkafa

3. Lafiyayyen furotin

Abubuwan da ke cikin abincin abinci na Harvard sun haɗa da wasu sunadaran lafiyayyu, waɗanda ba su wuce kashi ɗaya cikin huɗu na adadin abincin ba, kamar haka:
• kifi
• kaji
• Wake
• Kwayoyi
• agwagwa

Ya kamata mutum ya yi niyyar iyakance shan jan nama kuma ya guji sarrafa naman gwargwadon iko.

4. A dafa da lafiyayyan mai (a matsakaici)

Don guje wa cin abinci mara kyau, ana ba da shawarar kada a dafa tare da mai mai hydrogenated partially kamar wasu mai.
Ana ba da shawarar yin amfani da zaɓuɓɓuka masu lafiya kamar:
• man zaitun
• Man soya
• Man hatsin masara
• man sunflower

5. Ruwa, shayi da kofi maimakon madara

"Shekaru da yawa, ana ba da shawarar shan kofuna uku na madara kowace rana," in ji Cheung, yana gargadin cewa wasu na iya samun rashin haƙƙin lactose, don haka yana da kyau a sha ruwa, shayi ko kofi.

Abincin Harvard yana ƙarfafa madadin ruwa, shayi da kofi don haɗawa tare da abinci, musamman tare da kadan ko babu sukari.

Masanan Harvard sun kuma ba da shawarar takaita shan madara da kayan kiwo zuwa abinci guda daya a rana da ruwan 'ya'yan itace zuwa karamin kofi daya a rana. Ya kamata a guje wa abubuwan sha masu sukari gaba ɗaya idan zai yiwu.

6. Ayyukan jiki

Abin da ya sa abincin Harvard ya zama na musamman, Cheung ya bayyana, shi ne cewa ya ƙunshi "yin aikin rabin sa'a a rana, ko aƙalla sau biyar a mako, cikin motsa jiki mai ƙarfi.

Cheung ya ce wata rana kowa zai tsufa, don haka ya kamata mutum ya himmatu wajen samar da kyawawan halaye tun yana karami ta yadda za su kasance cikin al'ada da dabi'un mutum, ta hanyar ci gaba da yin tafiya cikin gaggauce da motsa jiki, da kuma guje wa zaman banza. ranar.

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