Jump to content

Abinci mai kyau

Daga Wikipedia, Insakulofidiya ta kyauta.
Abinci mai kyau
dietary style (en) Fassara da cause of improved health (en) Fassara
Bayanai
Ƙaramin ɓangare naAbinci (abinci)
Bangare napreventive nutrition (en) Fassara da healthy lifestyle (en) Fassara
Fuskarhealth effect of food (en) Fassara da nutrition policy (en) Fassara
Contributing factor of (en) FassaraLafiya
Hannun riga dajunk food (en) Fassara
Wasu abinci masu lafiya, ciki har da wake, hatsi, farin kabeji, cantaloupe, taliya, burodi, lemu, turkey, kifi, karas, turnips, zucchini, wake mai dusar ƙanƙara, wake mai kauri, radishes, bishiyar asparagus, kabewa na bazara, naman sa mai laushi, tumatir, da dankali [1]

Abinci mai kyau (ko abinci mai kyau ) abinci ne da ke kula ko inganta lafiya gaba ɗaya, yana ba wa jiki abinci mai gina jiki mai mahimmanci: ruwa, sinadarai masu gina jiki kamar furotin, sinadarai masu gina jiki kamar bitamin, da isasshen zare da kuzarin abinci . [2]

Abinci mai kyau zai iya ƙunsar 'ya'yan itatuwa, kayan lambu, da hatsi gaba ɗaya, kuma yana iya ƙunsar abinci mai ƙarancin sarrafawa ko abubuwan sha masu zaki . [3] [4] Ana iya biyan buƙatun abinci mai kyau daga nau'ikan abinci na tsirrai da na dabbobi, kodayake ana buƙatar ƙarin hanyoyin samun bitamin B 12 ga waɗanda ke bin abincin vegan . [5] Cibiyoyin lafiya da na gwamnati suna buga jagororin abinci mai gina jiki daban-daban don ilmantar da mutane game da abin da ya kamata su ci don su kasance cikin ƙoshin lafiya. Ba wai kawai ba. talla na iya haifar da fifiko ga abinci mara kyau. [6] [7] [8] [9] Don sauya wannan yanayin, ya kamata a sanar da masu amfani, a ƙarfafa su, kuma a ba su ikon zaɓar abinci mai kyau. Lakabin bayanai game da abinci mai gina jiki suma wajibi ne a wasu ƙasashe don ba wa masu amfani damar zaɓar tsakanin abinci bisa ga abubuwan da suka shafi lafiya. [10] [11] [12]Samfuri:OwidsliderA shekarar 2024, kashi 31.9% na al'ummar duniya ba za su iya biyan kuɗin abinci mai kyau ba, idan aka kwatanta da kashi 36.9% a shekarar 2020 da kashi 38.4% a shekarar 2017. A shekarar 2024, rashin iya biyan kuɗi shi ne mafi girma a Afirka (kashi 66.6% na yawan jama'a), kuma ƙasa sosai a Asiya (kashi 28.1%), Latin Amurka da Caribbean (kashi 27.4%), Oceania (kashi 19.6%) da Arewacin Amurka da Turai (kashi 5.0%). Wannan sau da yawa batun siyasa ne. [13] [14] Hukumar Abinci da Noma da Hukumar Lafiya ta Duniya sun tsara muhimman ƙa'idodi guda huɗu na abin da ya ƙunshi abinci mai kyau. A cewar waɗannan ƙungiyoyi biyu, abinci mai kyau shine:

  • Isasshe, kamar yadda suke cika, ba tare da wuce gona da iri ba, kuzarin jikinmu da buƙatun gina jiki masu mahimmanci don tallafawa dukkan ayyukan jiki da yawa.
  • Nau'o'in abinci iri-iri, domin sun haɗa da abinci mai gina jiki daban-daban a cikin da kuma a cikin ƙungiyoyin abinci don taimakawa wajen samar da isassun abubuwan gina jiki da jikinmu ke buƙata.
  • Daidaitacce, domin suna ƙunshe da kuzari daga manyan hanyoyin guda uku (sunadarai, mai, da carbohydrates) ta hanyar da ta dace kuma suna haɓaka lafiyayyen nauyi, girma da aiki, da kuma hana cututtuka.
  • Matsakaici, domin sun ƙunshi ƙananan abinci (ko babu) waɗanda ka iya yin mummunan tasiri ga lafiya, kamar abinci mai yawan gishiri da sukari.

Duk da karuwar farashin abinci a shekarar 2024, adadin mutanen da ba za su iya biyan bukatun abinci mai kyau a duniya ya ragu daga biliyan 2.76 a shekarar 2019 zuwa biliyan 2.60 a shekarar 2024. Duk da haka, adadin ya karu a Afirka daga miliyan 864 zuwa sama da biliyan 1 a wannan lokacin (daga kashi 64% zuwa 66.6%). A kasashen da ke da karancin kudin shiga, adadin ya karu daga miliyan 464 a shekarar 2019 zuwa miliyan 545 (72%) a shekarar 2024, da kuma a kasashen da ke da karancin kudin shiga (ban da Indiya), daga miliyan 791 zuwa miliyan 869 (52%) a wannan lokacin. A duniya, kusan kashi daya bisa uku na yara 'yan watanni 6 zuwa 23 da kuma kashi biyu bisa uku na mata 'yan shekaru 15 zuwa 49 sun cimma matsakaicin bambancin abinci.

Shawarwari

[gyara sashe | gyara masomin]

Hukumar Lafiya Ta Duniya

[gyara sashe | gyara masomin]

Hukumar Lafiya ta Duniya (WHO) ta gabatar da shawarwari guda biyar masu zuwa game da al'umma da kuma daidaikun mutane: [15]

  1. Kiyaye nauyin da ya dace ta hanyar cin kusan adadin adadin kuzari da jikinki ke amfani da shi.
  2. A rage yawan shan mai zuwa kashi 30% na jimlar yawan abincin da ake ci, a fifita kitse mara kitse fiye da kitse mai cike da kitse . A guji kitsen trans .
  3. A ci akalla gram 400 na 'ya'yan itatuwa da kayan lambu a kowace rana (ban da dankali, dankali mai zaki, rogo, da sauran tushen sitaci). Abinci mai kyau kuma yana ɗauke da wake (misali lentil, wake), hatsi cikakke, da goro . [16]
  4. A rage yawan shan sukari mai sauƙi zuwa ƙasa da kashi 10% na yawan kalori (ƙasa da kashi 5% na kalori ko kuma gram 25 na iya zama mafi kyau). [17]
  5. A rage gishiri/ sodium daga dukkan tushe kuma a tabbatar da cewa gishirin yana dauke da sinadarin iodine . Kasa da gram 5 na gishiri a rana zai iya rage hadarin kamuwa da cututtukan zuciya da jijiyoyin jini . [18]

Hukumar Lafiya ta Duniya (WHO) ta bayyana cewa rashin wadataccen kayan lambu da 'ya'yan itatuwa ne ke haifar da kashi 2.8% na mace-macen da ake samu a duniya. [18] [ tabbacin da ya gaza ]

Sauran shawarwarin WHO sun haɗa da:

  • tabbatar da cewa abincin da aka zaɓa yana da isasshen bitamin da wasu ma'adanai;
  • guje wa guba kai tsaye (misali ƙarfe mai nauyi) da abubuwan da ke haifar da cutar kansa (misali benzene );
  • guje wa abincin da ƙwayoyin cuta na ɗan adam suka gurɓata (misali E. coli, ƙwai na tsutsotsi );
  • da kuma maye gurbin kitse mai cike da kitse da kitsen polyunsaturated a cikin abincin, wanda zai iya rage haɗarin kamuwa da cututtukan jijiyoyin zuciya da ciwon suga . [18] [ tabbacin da ya gaza ]

Ma'aikatar Noma ta Amurka

[gyara sashe | gyara masomin]

Ka'idojin Abinci ga Amurkawa ta Ma'aikatar Noma ta Amurka (USDA) ta ba da shawarar tsarin abinci guda uku masu lafiya, waɗanda aka taƙaita a cikin teburin da ke ƙasa, don abincin kalori na 2000. [19] [20] Ƙungiyoyi da cibiyoyi daban-daban suna ƙara ɗaukar waɗannan jagororin don haɓaka girke-girke da tsarin abinci. [21]

Jagororin sun jaddada dorewar lafiya da muhalli da kuma hanyar da za a bi wajen sassautawa. Kwamitin da ya tsara shi ya rubuta: "Babban binciken da aka yi game da abinci mai dorewa shi ne cewa abinci mai yawa a cikin abincin da ake amfani da shi a tsirrai, kamar kayan lambu, 'ya'yan itatuwa, hatsi, wake, goro, da iri, da kuma ƙarancin kalori da abincin da ake amfani da shi a dabbobi yana ƙara inganta lafiya kuma yana da alaƙa da ƙarancin tasirin muhalli fiye da abincin da ake amfani da shi a yanzu a Amurka. Ana iya cimma wannan tsarin cin abinci ta hanyar nau'ikan tsarin abinci iri-iri, gami da "Tsarin Lafiya na Amurka", "Tsarin Lafiya na Masu Cin Ganyayyaki" da "Tsarin Lafiya na Bahar Rum". [22] Adadin rukunin abinci yana kasancewa kowace rana, sai dai idan an lura da shi a kowane mako.

Tsarin lafiya guda uku
Rukunin abinci/ƙananan rukuni (raka'a) Salon Amurka Mai cin ganyayyaki Salon matsakaici
'Ya'yan itatuwa (kofin daidai) 2 2 2.5
Kayan lambu (kofin daidai gwargwado) 2.5 2.5 2.5
Kore mai duhu 1.5/sati 1.5/sati 1.5/sati
Ja/lemu 5.5/sati 5.5/sati 5.5/sati
Sitaci 5/mako 5/mako 5/mako
Legumes 1.5/sati 3/mako 1.5/sati
Wasu 4/mako 4/mako 4/mako
Hatsi (oz eq) 6 6.5 6
Cikakke 3 3.5 3
An gyara 3 3 3
Madara (kofin daidai gwargwado) 3 3 2
Abincin Protein (oz eq) 5.5 3.5 6.5
Nama (ja da aka sarrafa) 12.5/sati – 12.5/sati
Kaji 10.5/sati – 10.5/sati
abincin teku 8/mako – 15/mako
ƙwai 3/mako 3/mako 3/mako
Gyada/Iya 4/mako 7/mako 4/mako
Waken soya da aka sarrafa (gami da tofu) 0.5/sati 8/mako 0.5/sati
Mai (grams) 27 27 27
Iyakar kitse mai ƙarfi (grams) 18 21 17
Ƙarin iyaka na sukari (grams) 30 36 29

Ƙungiyar Zuciya ta Amurka / Asusun Binciken Ciwon daji na Duniya / Cibiyar Nazarin Ciwon daji ta Amurka

[gyara sashe | gyara masomin]

Ƙungiyar Zuciya ta Amurka, Asusun Binciken Ciwon daji na Duniya, da Cibiyar Nazarin Ciwon daji ta Amurka sun ba da shawarar cin abinci wanda ya ƙunshi galibin abincin shuka da ba a sarrafa ba, tare da mai da hankali kan nau'ikan hatsi iri-iri, wake, da kayan lambu da 'ya'yan itatuwa marasa sitaci. Wannan abinci mai kyau ya haɗa da nau'ikan kayan lambu da 'ya'yan itatuwa marasa sitaci waɗanda ke ba da launuka daban-daban ciki har da ja, kore, rawaya, fari, shunayya, da lemu. Shawarwarin sun lura cewa tumatir da aka dafa da mai, kayan lambu na allium kamar tafarnuwa, da kayan lambu masu giciye kamar farin kabeji, suna ba da kariya daga cutar kansa. Wannan abinci mai kyau yana da ƙarancin kuzari, wanda zai iya karewa daga ƙaruwar nauyi da cututtuka masu alaƙa. A ƙarshe, iyakance cin abubuwan sha masu sukari, iyakance abinci mai wadataccen kuzari, gami da "abinci mai sauri" da jan nama, da kuma guje wa nama da aka sarrafa yana inganta lafiya da tsawon rai. Gabaɗaya, masu bincike da masu tsara manufofin kiwon lafiya sun kammala da cewa wannan abinci mai kyau zai iya rage haɗarin cututtuka na yau da kullun da ciwon daji. [23]

Ana ba da shawarar yara su ci gram 25 ko ƙasa da haka na ƙarin sukari (kalori 100) a kowace rana. [24] Wasu shawarwari sun haɗa da rashin ƙarin sukari ga waɗanda ba su kai shekara biyu ba da kuma ƙasa da abin sha ɗaya a mako. [24] Tun daga shekarar 2017, ba a ba da shawarar rage yawan kitse ba, amma a maimakon haka, shawarar rage haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini ita ce ƙara yawan cin kitse mai monounsaturated da kitse mai polyunsaturated, yayin da rage yawan cin kitse mai cike da kitse . [25]

Makarantar Lafiyar Jama'a ta Harvard

[gyara sashe | gyara masomin]

Tushen Abinci Mai Gina Jiki na Makarantar Lafiyar Jama'a ta Harvard (HSPH) ya ba da shawarwari masu zuwa game da abinci: [26]

  • Ku ci kitse mai lafiya: kitse mai lafiya yana da mahimmanci kuma yana da amfani ga lafiya. [27] HSPH "yana ba da shawarar akasin saƙon ƙarancin kitse da USDA ta yi ta tallatawa tsawon shekaru da yawa" kuma "ba ya saita matsakaicin adadin kalori da mutane ya kamata su samu kowace rana daga tushen kitse mai lafiya." [26] Kitse mai lafiya ya haɗa da kitse mai polyunsaturated da monounsaturated, wanda ake samu a cikin man kayan lambu, goro, tsaba, da kifi. Ya kamata a guji abincin da ke ɗauke da kitse mai trans, yayin da abinci mai yawan kitse kamar jan nama, man shanu, cuku, ice cream, kwakwa da man dabino yana yin mummunan tasiri ga lafiya kuma ya kamata a iyakance shi. [27] [28]
  • Ku ci furotin mai lafiya: yawancin furotin ya kamata ya fito daga tushen shuke-shuke idan zai yiwu: lentil, wake, goro, iri, hatsi cikakke; ku guji nama da aka sarrafa kamar naman alade. [29]
  • Galibi kuna cin kayan lambu, 'ya'yan itatuwa, da hatsi gaba ɗaya. [26]
  • Sha ruwa. A sha abubuwan sha masu sukari, ruwan 'ya'yan itace, da madara kawai a matsakaici. Abubuwan sha masu zaki na wucin gadi suna taimakawa wajen ƙara nauyi saboda abubuwan sha masu zaki suna haifar da sha'awa. Ruwan 'ya'yan itace 100% yana da yawan kalori. Ba a san adadin madara da calcium da ya dace a yau ba. [30]
  • Kula da yawan gishirin da ake ci daga abincin da aka shirya a kasuwa: yawancin gishirin abinci yana fitowa ne daga abincin da aka sarrafa, "ba daga gishirin da aka ƙara wa girki a gida ko ma daga gishirin da aka ƙara a teburi kafin a ci ba." [31]
  • Bitamin da ma'adanai: dole ne a same su daga abinci domin ba a samar da su a jikinmu ba. Ana samar da su ta hanyar abinci mai ɗauke da kitse mai kyau, furotin mai kyau, kayan lambu, 'ya'yan itatuwa, madara da hatsi gaba ɗaya. [32] [30]
  • Kula da fakitin carbohydrates: nau'in carbohydrates a cikin abinci ya fi muhimmanci fiye da adadin carbohydrates. Kyawawan tushen carbohydrates sune kayan lambu, 'ya'yan itatuwa, wake, da hatsi gaba ɗaya. Guji sodas masu sukari, ruwan 'ya'yan itace 100%, abubuwan sha masu zaki na wucin gadi, da sauran abinci masu sarrafawa sosai. [30] [26]

Banda abinci mai gina jiki, jagorar ta ba da shawarar kasancewa cikin motsa jiki da kuma kiyaye lafiyar jiki . [26]

Takamaiman sharuɗɗa

[gyara sashe | gyara masomin]

Ciwon suga

[gyara sashe | gyara masomin]

Cin abinci mai kyau tare da motsa jiki zai iya taimaka wa waɗanda ke fama da ciwon suga su ci gaba da daidaita sukarin jininsu. [33] Hukumar CDC ta Amurka ta shawarci mutanen da ke fama da ciwon suga da su tsara abinci na yau da kullun, daidaitacce, kuma su haɗa da kayan lambu marasa sitaci, rage yawan sukari da hatsi masu kyau, sannan su mai da hankali kan abinci mai cikakke maimakon abinci mai inganci. [34] Gabaɗaya, ana ƙarfafa mutanen da ke fama da ciwon suga da waɗanda ke cikin haɗari su ƙara yawan abincin da za su ci. [35]

Hawan jini

[gyara sashe | gyara masomin]

Cin abinci mai ƙarancin sinadarin sodium yana da amfani ga mutanen da ke da hawan jini. Wani bita na Cochrane na 2008 ya kammala da cewa cin abinci mai ƙarancin sinadarin sodium na dogon lokaci (fiye da makonni huɗu) yana rage hawan jini, duka a cikin mutanen da ke da hawan jini (hawan jini) da kuma waɗanda ke da hawan jini na yau da kullun. [36]

Abincin DASH (Dietary Approaches to Stop Hypertension) abinci ne da Cibiyar Zuciya, Huhu, da Jini ta Ƙasa (wani ɓangare na NIH, wata ƙungiyar gwamnatin Amurka) ke tallata don rage hawan jini. Babban fasalin shirin shine rage shan sodium, [37] kuma abincin gabaɗaya yana ƙarfafa cin goro, hatsi gaba ɗaya, kifi, kaji, 'ya'yan itatuwa, da kayan lambu yayin da yake rage cin jan nama, alewa, da sukari. Hakanan yana da "wadataccen potassium, magnesium, da calcium, da kuma furotin".

An kuma nuna cewa abincin Bahar Rum, wanda ya haɗa da rage cin jan nama da amfani da man zaitun a girki, yana inganta sakamakon cututtukan zuciya da jijiyoyin jini. [38]

Kiba

[gyara sashe | gyara masomin]

An kiyasta cewa sama da manya miliyan 675 ne ke da kiba. Mutane masu kiba ko kiba za su iya amfani da abinci mai kyau tare da motsa jiki don rage kiba, kodayake wannan hanyar ba ita ce kawai magani mai tasiri na dogon lokaci ga kiba ba kuma galibi tana da tasiri na ɗan gajeren lokaci kawai (har zuwa shekara guda), bayan haka ana sake dawo da wasu nauyin. [39] Wani bincike na meta-bincike bai gano wani bambanci tsakanin nau'ikan abinci ba ( ƙananan mai, ƙarancin carbohydrate, da ƙarancin kalori ), tare da 2–4 kilograms (4.4–8.8 lb) rage nauyi. [40] Wannan matakin rage nauyi bai isa ya motsa mutum daga nau'in ma'aunin nauyin jiki na 'kiba' (BMI) zuwa BMI na 'al'ada' ba.

Matsalolin da suka shafi Gluten

[gyara sashe | gyara masomin]

Gluten, cakuda sunadarai da ake samu a cikin alkama da hatsi masu alaƙa, ciki har da sha'ir, hatsin rai, oat, da dukkan nau'ikansu da kuma gauraye (kamar su spelt, kamut, da triticale ), yana haifar da matsalolin lafiya ga waɗanda ke da cututtukan da suka shafi gluten, gami da cutar celiac, rashin lafiyar gluten mara celiac, gluten ataxia, dermatitis herpetiformis, da rashin lafiyar alkama . [41] A cikin waɗannan mutanen, abincin da ba shi da gluten shine kawai maganin da ake samu. [42] [43] [44]

Farfadiya

[gyara sashe | gyara masomin]

Abincin ketogenic magani ne don rage farfadiya ga manya da yara idan ƙungiyar kula da lafiya ta kula da su. [45]

Page 'Nutritional psychiatry' not found

Abinci mara kyau

[gyara sashe | gyara masomin]
Adadin al'ummar da ba sa iya biyan kuɗin abinci mai kyau a kowane yanki

Cin abinci mara kyau babban abin da ke haifar da cututtuka masu tsanani da dama, ciki har da: hawan jini, yawan cholesterol, ciwon suga, rashin isasshen kitse a jini, kiba / kiba, cututtukan zuciya da jijiyoyin jini, da kuma ciwon daji. [46] Kiyasi ya nuna cewa, kowace shekara, cututtuka marasa yaduwa (NCDs) kamar ciwon suga da cututtukan zuciya da jijiyoyin jini ne ke haifar da mutuwar mutane miliyan 41 - kusan kashi biyu cikin uku na dukkan mace-macen da ake samu a duniya. Hukumar Lafiya ta Duniya ta kiyasta cewa mace-mace miliyan 2.7 a kowace shekara ana danganta su da rashin abinci mai gina jiki da 'ya'yan itatuwa da kayan lambu a ƙarni na 21. [47] Akalla mata biliyan 1.2 ba su da isasshen bitamin da ma'adanai, wanda ke ƙara haɗarin fuskantar gajiya mai ɗorewa, ƙarancin juriya ga cututtuka da lahani ga haihuwa a cikin 'ya'yansu. [48]

A duk duniya, ana kiyasta cewa irin waɗannan abincin suna haifar da kusan kashi 19% na ciwon daji na ciki, kashi 31% na cututtukan zuciya da ke haifar da ischemic, da kuma kashi 11% na bugun jini, [11] don haka ya sanya shi ɗaya daga cikin manyan abubuwan da za a iya hana mutuwa a duk duniya, [49] kuma shine na huɗu a cikin manyan abubuwan da ke haifar da kowace cuta . [50] Misali, tsarin abincin Yammacin duniya "yana da wadataccen nama ja, kayayyakin kiwo, abinci da aka sarrafa da kuma waɗanda aka yi wa zaƙi da su, da gishiri, tare da ƙarancin cin 'ya'yan itatuwa, kayan lambu, kifi, wake, da hatsi gaba ɗaya," idan aka kwatanta da abincin Bahar Rum wanda ke da alaƙa da ƙarancin rashin lafiya da mace-mace . [51]

Tsarin abinci da ke haifar da cututtuka marasa yaduwa yana haifar da asarar yawan aiki. Wani bincike na gaskiya game da tasirin tsarin noma (TCA) ya kiyasta cewa tsarin abinci mara kyau yana samar da sama da dala tiriliyan 9 a cikin ɓoyayyun kuɗaɗen da suka shafi lafiya a shekarar 2020, wanda shine kashi 73 cikin 100 na jimlar kuɗaɗen da aka ƙididdige na tsarin noma na duniya (dala tiriliyan 12.7). A duk duniya, matsakaicin asarar yawan aiki ga kowane mutum daga cin abinci daidai yake da kashi 7 cikin 100 na GDP na daidaiton ƙarfin siye (PPP) a shekarar 2020; ƙasashe masu ƙarancin kuɗi sun ba da rahoton mafi ƙarancin ƙima (kashi 4 cikin 100), yayin da wasu rukunonin samun kuɗi suka ba da rahoton kashi 7 cikin 100 ko sama da haka.

Lafiyar jama'a

[gyara sashe | gyara masomin]
Adadin al'umma ba zai iya biyan kuɗin abinci mai kyau ba (2024)
Kashi na yara 'yan watanni 6 zuwa 23 da suka cimma mafi ƙarancin bambancin abinci a kowane yanki

Masu amfani da abinci gabaɗaya sun san abubuwan da ke cikin abinci mai kyau, amma suna ganin alamun abinci mai gina jiki da shawarwarin abinci a cikin shahararrun kafofin watsa labarai suna ruɗani. [52]

Ana sukar injunan sayar da kayayyaki da cewa hanyoyi ne na shiga makarantu ga masu tallata abinci mai gurbata muhalli, amma akwai ƙarancin dokoki kuma yana da wuya ga yawancin mutane su yi nazari sosai kan ainihin fa'idodin kamfani da ke kiran kansa da "mai lafiya." Kwamitin Ayyukan Talla a Burtaniya ya ƙaddamar da wani shawara na takaita tallan kafofin watsa labarai ga kayayyakin abinci da abin sha masu ɗauke da mai, gishiri, ko sukari. [53] Gidauniyar Zuciya ta Burtaniya ta fitar da tallace-tallacen da gwamnati ke bayarwa, waɗanda aka yi wa lakabi da "Food4Thought", waɗanda aka yi niyya ga yara da manya don hana halaye marasa kyau na cin abinci mai gurbata muhalli. [54]

Daga mahangar tunani da al'adu, cin abinci mai kyau na iya zama da wahala ga mutanen da ke da mummunan halaye na cin abinci. Wannan na iya faruwa ne saboda dandanon da ake samu a lokacin ƙuruciya da kuma fifikon abinci mai sukari, gishiri, da mai. [55] A cikin 2018, babban jami'in lafiya na Burtaniya ya ba da shawarar a riƙa biyan haraji ga sukari da gishiri don hana cin abinci. Tsarin Kiba na gwamnatin Burtaniya na 2020 yana ƙarfafa zaɓuɓɓuka masu lafiya ta hanyar taƙaita tallan abinci da abin sha marasa lafiya. [56]

Ingancin hanyoyin magance matsalar lafiya a matakin jama'a ya haɗa da dabarun farashin abinci, kamfen ɗin kafofin watsa labarai da shirye-shiryen lafiya a wurin aiki. [57] Peso ɗaya a kowace lita na maganin rage farashin abubuwan sha masu sukari (SSB) da aka aiwatar a Mexico ya haifar da raguwar kashi 12% a siyan SSB. [58] Yaƙin neman zaɓen kafofin watsa labarai a Pakistan da Amurka da nufin ƙara yawan amfani da kayan lambu da 'ya'yan itatuwa ya sami canje-canje masu kyau a cikin halayen abinci. [58] Bita kan ingancin hanyoyin magance matsalar lafiya a wurin aiki ya gano shaidar da ke haɗa shirye-shiryen da rage nauyi da ƙaruwar yawan amfani da 'ya'yan itatuwa da kayan lambu. [59]

Sauran dabbobi

[gyara sashe | gyara masomin]

Dabbobin da mutane ke kiyayewa suma suna amfana daga abinci mai kyau, amma buƙatun irin waɗannan abincin na iya bambanta sosai da abincin da ɗan adam ya dace da shi. [60]

Manazarta

[gyara sashe | gyara masomin]
  1. ↑ "Healthy Food Display: Image Details". NCI Visuals Online. National Cancer Institute. 2001-01-01. Archived from the original on 2021-05-06. Retrieved 2021-10-03.
  2. ↑ Lean, Michael E.J. (2015). "Principles of Human Nutrition". Medicine. 43 (2): 61–65. doi:10.1016/j.mpmed.2014.11.009. S2CID 220865321.
  3. ↑ Harlan, Timothy S.; Gow, Rachel V.; Kornstädt, Andreas; Alderson, P. Wolfram; Lustig, Robert H. (2023). "The Metabolic Matrix: Re-engineering ultraprocessed foods to feed the gut, protect the liver, and support the brain". Frontiers in Nutrition. 10. doi:10.3389/fnut.2023.1098453. ISSN 2296-861X. PMC 10097968 Check |pmc= value (help). PMID 37063330 Check |pmid= value (help).
  4. ↑ Lustig, Robert H. (2020-11-05). "Ultraprocessed Food: Addictive, Toxic, and Ready for Regulation". Nutrients. 12 (11): 3401. doi:10.3390/nu12113401. ISSN 2072-6643. PMC 7694501. PMID 33167515.
  5. ↑ Melina, Vesanto; Craig, Winston; Levin, Susan (December 2016). "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets". Journal of the Academy of Nutrition and Dietetics. 116 (12): 1970–1980. doi:10.1016/j.jand.2016.09.025. PMID 27886704. S2CID 4984228. Archived from the original on 2016-12-02.
  6. ↑ Lustig, Robert H. (2010). "Fructose: metabolic, hedonic, and societal parallels with ethanol". Journal of the American Dietetic Association. 110 (9): 1307–1321. doi:10.1016/j.jada.2010.06.008. ISSN 1878-3570. PMID 20800122.
  7. ↑ Daubenmier, Jennifer; Lustig, Robert H.; Hecht, Frederick M.; Kristeller, Jean; Woolley, Josh; Adam, Tanja; Dallman, Mary; Epel, Elissa (2014-03-01). "A new biomarker of hedonic eating? A preliminary investigation of cortisol and nausea responses to acute opioid blockade". Appetite. 74: 92–100. doi:10.1016/j.appet.2013.11.014. ISSN 1095-8304. PMC 4125886. PMID 24291355.
  8. ↑ Moszak, Małgorzata; Marcickiewicz, Justyna; Pelczyńska, Marta; Bogdański, Paweł (2025-05-13). "The Interplay Between Psychological and Neurobiological Predictors of Weight Regain: A Narrative Review". Nutrients. 17 (10): 1662. doi:10.3390/nu17101662. ISSN 2072-6643. PMC 12114007 Check |pmc= value (help). PMID 40431402 Check |pmid= value (help).
  9. ↑ Gheonea, Theodora Claudia; Oancea, Carmen-Nicoleta; Mititelu, Magdalena; Lupu, Elena Carmen; Ioniță-Mîndrican, Corina-Bianca; Rogoveanu, Ion (2023-11-20). "Nutrition and Mental Well-Being: Exploring Connections and Holistic Approaches". Journal of Clinical Medicine. 12 (22): 7180. doi:10.3390/jcm12227180. ISSN 2077-0383. PMC 10672474 Check |pmc= value (help). PMID 38002792 Check |pmid= value (help).
  10. ↑ "Food information to consumers – legislation". EU. Retrieved 24 November 2017.
  11. 1 2 "WHO | Promoting fruit and vegetable consumption around the world" (PDF). WHO.
  12. ↑ Vlassopoulos, Antonis; Katidi, Alexandra; Savvidou, Tereza; Kapsokefalou, Maria (2022-12-01). "Alignment of Nutri-Score with Mediterranean Diet Pyramid: A Food Level Analysis". Nutrients. 14 (23): 5097. doi:10.3390/nu14235097. ISSN 2072-6643. PMC 9741127 Check |pmc= value (help). PMID 36501126 Check |pmid= value (help).
  13. ↑ Sisa, Ivan; Mena, María Belen (2025-05-12). "A legal battle between Ecuadorian citizens and corporate power". Journal of Global Health. 15. doi:10.7189/jogh.15.03017. ISSN 2047-2986. PMC 12068418 Check |pmc= value (help). PMID 40354115 Check |pmid= value (help).
  14. ↑ Springmann, Marco; Dinivitzer, Eugenia; Freund, Florian; Jensen, Jørgen Dejgård; Bouyssou, Clara G. (2025-01-09). "A reform of value-added taxes on foods can have health, environmental and economic benefits in Europe". Nature Food. 6 (2): 161–169. doi:10.1038/s43016-024-01097-5. ISSN 2662-1355. PMC 11850278 Check |pmc= value (help). PMID 39789160 Check |pmid= value (help).
  15. ↑ "WHO | Diet". WHO.
  16. ↑ "Healthy Diet – WHO".
  17. ↑ "WHO guideline: sugar consumption recommendation". World Health Organization. Retrieved 6 January 2018.
  18. 1 2 3 "WHO – Unhealthy diet". who.int.
  19. ↑ Jensen, MD; Ryan, DH; Apovian, CM; Ard, JD; Comuzzie, AG; Donato, KA; Hu, FB; Hubbard, VS; Jakicic, JM; Kushner, RF; Loria, CM; Millen, BE; Nonas, CA; Pi-Sunyer, FX; Stevens, J (24 June 2014). "2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society". Circulation (Professional society guideline). 129 (25 Suppl 2): S102-38. doi:10.1161/01.cir.0000437739.71477.ee. PMC 5819889. PMID 24222017.
  20. ↑ "Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans". www.dietaryguidelines.gov. Archived from the original on 21 July 2023. Retrieved 2023-05-13.
  21. ↑ "Our Nutrition Guidelines And Food Philosophy Healthy Recipes 101". Healthy Recipes 101. 2019-04-17. Retrieved 2023-05-13.
  22. ↑ "App. E-3.7: Developing Vegetarian and Mediterranean-style Food Patterns - 2015 Advisory Report - health.gov". health.gov. Archived from the original on 3 January 2017. Retrieved 30 September 2015.
  23. ↑ "American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention" (PDF). Last Revised: 1 November 2012.
  24. 1 2 Vos, Miriam B.; Kaar, Jill L.; Welsh, Jean A.; Van Horn, Linda V.; Feig, Daniel I.; Anderson, Cheryl A.M.; Patel, Mahesh J.; Cruz Munos, Jessica; Krebs, Nancy F.; Xanthakos, Stavra A.; Johnson, Rachel K. (22 August 2016). "Added Sugars and Cardiovascular Disease Risk in Children". Circulation. 135 (19): e1017–e1034. doi:10.1161/CIR.0000000000000439. PMC 5365373. PMID 27550974.
  25. ↑ Sacks, Frank M.; Lichtenstein, Alice H.; Wu, Jason H.Y.; Appel, Lawrence J.; Creager, Mark A.; Kris-Etherton, Penny M.; Miller, Michael; Rimm, Eric B.; Rudel, Lawrence L.; Robinson, Jennifer G.; Stone, Neil J.; Van Horn, Linda V. (15 June 2017). "Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association". Circulation. 136 (3): e1–e23. doi:10.1161/CIR.0000000000000510. PMID 28620111. S2CID 367602.
  26. 1 2 3 4 5 "What Should I Eat?". The Nutrition Source. Harvard School of Public Health. 18 September 2012. Retrieved 8 August 2022.
  27. 1 2 "Fats and Cholesterol". The Nutrition Source. The President and Fellows of Harvard College. 18 September 2012. Retrieved 8 August 2022.
  28. ↑ "Coconut Oil". The Nutrition Source. The President and Fellows of Harvard College. 24 July 2018. Retrieved 8 August 2022.
  29. ↑ "Protein". The Nutrition Source. The President and Fellows of Harvard College. 18 September 2012. Retrieved 8 August 2022.
  30. 1 2 3 "Drinks to Consume in Moderation". The Nutrition Source. The President and Fellows of Harvard College. 4 September 2013. Retrieved 8 August 2022.
  31. ↑ "Salt and Sodium". The Nutrition Source. The President and Fellows of Harvard College. 18 July 2013. Retrieved 8 August 2022.
  32. ↑ "Vitamins and Minerals". The Nutrition Source. The President and Fellows of Harvard College. 18 September 2012. Retrieved 8 August 2022.
  33. ↑ "Diabetes Diet, Eating, & Physical Activity - NIDDK". National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved 2023-05-13.
  34. ↑ CDC (2023-04-19). "Meal Planning". Centers for Disease Control and Prevention. Retrieved 2023-05-13.
  35. ↑ Evert, Alison B.; Dennison, Michelle; Gardner, Christopher D.; et al. (May 2019). "Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report". Diabetes Care. 42 (5): 731–754. doi:10.2337/dci19-0014. ISSN 1935-5548. PMC 7011201. PMID 31000505.
  36. ↑ He, FJ; MacGregor, GA (2004). MacGregor, Graham A (ed.). "Effect of longer-term modest salt reduction on blood pressure". Cochrane Database of Systematic Reviews. 1 (3). doi:10.1002/14651858.CD004937. PMID 15266549.
  37. ↑ "Your Guide To Lowering Your Blood Pressure With DASH" (PDF). Archived from the original (PDF) on 26 November 2001. Retrieved 8 June 2009.
  38. ↑ Walker C, Reamy BV (April 2009). "Diets for cardiovascular disease prevention: what is the evidence?". Am Fam Physician. 79 (7): 571–7. PMID 19378874.
  39. ↑ Thom, G; Lean, M (May 2017). "Is There an Optimal Diet for Weight Management and Metabolic Health?" (PDF). Gastroenterology (Review). 152 (7): 1739–1751. doi:10.1053/j.gastro.2017.01.056. PMID 28214525.
  40. ↑ Strychar I (January 2006). "Diet in the management of weight loss". CMAJ. 174 (1): 56–63. doi:10.1503/cmaj.045037. PMC 1319349. PMID 16389240.
  41. ↑ Ludvigsson JF, Leffler DA, Bai JC, et al. (January 2013). "The Oslo definitions for coeliac disease and related terms". Gut. 62 (1): 43–52. doi:10.1136/gutjnl-2011-301346. PMC 3440559. PMID 22345659.
  42. ↑ Mulder CJ, van Wanrooij RL, Bakker SF, Wierdsma N, Bouma G (2013). "Gluten-free diet in gluten-related disorders". Dig. Dis. (Review). 31 (1): 57–62. doi:10.1159/000347180. PMID 23797124. S2CID 14124370. The only treatment for CD, dermatitis herpetiformis (DH) and gluten ataxia is lifelong adherence to a GFD.
  43. ↑ Hischenhuber C, Crevel R, Jarry B, et al. (1 March 2006). "Review article: safe amounts of gluten for patients with wheat allergy or coeliac disease". Aliment Pharmacol Ther. 23 (5): 559–75. doi:10.1111/j.1365-2036.2006.02768.x. PMID 16480395. S2CID 9970042. For both wheat allergy and coeliac disease the dietary avoidance of wheat and other gluten-containing cereals is the only effective treatment.
  44. ↑ Volta U, Caio G, De Giorgio R, Henriksen C, Skodje G, Lundin KE (June 2015). "Non-celiac gluten sensitivity: a work-in-progress entity in the spectrum of wheat-related disorders". Best Pract Res Clin Gastroenterol. 29 (3): 477–91. doi:10.1016/j.bpg.2015.04.006. PMID 26060112. A recently proposed approach to NCGS diagnosis is an objective improvement of gastrointestinal symptoms and extra-intestinal manifestations assessed through a rating scale before and after GFD. Although a standardized symptom rating scale is not yet applied worldwide, a recent study indicated that a decrease of the global symptom score higher than 50% after GFD can be regarded as confirmatory of NCGS (Table 1) [53]. (…) After the confirmation of NCGS diagnosis, according to the previously mentioned work-up, patients are advized to start with a GFD [49].
  45. ↑ "What is the Ketogenic Diet". www.eatright.org. Academy of Nutrition and Dietetics. April 2019. Archived from the original on 28 April 2021. Retrieved 28 October 2019.
  46. ↑ "Diet and physical activity: a public health priority". World Health Organization. 2021. Archived from the original on 27 March 2014. Retrieved 25 March 2021.
  47. ↑ "WHO and FAO announce global initiative to promote consumption of fruit and vegetables". World Health Organization. 2003. Archived from the original on 25 August 2004. Retrieved 19 March 2021.
  48. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named "FAO-2024b".
  49. ↑ Lopez AD, Mathers CD, Ezzati M, Jamison DT, Murray CJ (May 2006). "Global and regional burden of disease and risk factors, 2001: systematic analysis of population health data". Lancet. 367 (9524): 1747–57. doi:10.1016/S0140-6736(06)68770-9. PMID 16731270. S2CID 22609505.
  50. ↑ Hebden, L; O'Leary, F; Rangan, A; Singgih Lie, E; Hirani, V; Allman-Farinelli, M (13 August 2017). "Fruit consumption and adiposity status in adults: A systematic review of current evidence". Critical Reviews in Food Science and Nutrition. 57 (12): 2526–2540. doi:10.1080/10408398.2015.1012290. PMID 26115001. S2CID 28000503.
  51. ↑ Bloomfield, HE; Kane, R; Koeller, E; Greer, N; MacDonald, R; Wilt, T (November 2015). "Benefits and Harms of the Mediterranean Diet Compared to Other Diets" (PDF). VA Evidence-based Synthesis Program Reports. PMID 27559560.
  52. ↑ de Ridder, D; Kroese, F; Evers, C; Adriaanse, M; Gillebaart, M (August 2017). "Healthy diet: Health impact, prevalence, correlates, and interventions". Psychology & Health. 32 (8): 907–941. doi:10.1080/08870446.2017.1316849. PMID 28447854. |hdl-access= requires |hdl= (help)
  53. ↑ "Launch of public consultation on new food ad rules". Committee of Advertising Practice. 2016. Archived from the original on 19 September 2016. Retrieved 16 August 2016.
  54. ↑ "British Heart Foundation launches Food4Thought campaign". British Cardiovascular Society. 22 September 2006. Archived from the original on 8 November 2017. Retrieved 16 August 2016.
  55. ↑ James WP (2008). "The fundamental drivers of the obesity epidemic". Obesity Research. 9 Suppl 1 (Mar, 9 Suppl 1:6–13): 6–13. doi:10.1111/j.1467-789X.2007.00432.x. PMID 18307693. S2CID 19894128.
  56. ↑ Jenneson, V.; Greenwood, D.; Clarke, G.; Hancock, N.; Cade, J.; Morris, M. (27 October 2020). "Restricting Retail Food Promotions: implementation challenges could limit policy success". doi:10.5518/100/52. Retrieved 27 October 2020. Cite journal requires |journal= (help)
  57. ↑ Afshin, Ashkan; Sur, Patrick John; Fay, Kairsten A.; et al. (2019-05-11). "Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017". The Lancet. 393 (10184): 1958–1972. doi:10.1016/S0140-6736(19)30041-8. ISSN 0140-6736. PMC 6899507. PMID 30954305.
  58. 1 2 Afshin, Ashkan; Penalvo, Jose; Del Gobbo, Liana; et al. (2015-09-14). "CVD Prevention Through Policy: a Review of Mass Media, Food/Menu Labeling, Taxation/Subsidies, Built Environment, School Procurement, Worksite Wellness, and Marketing Standards to Improve Diet". Current Cardiology Reports. 17 (11): 98. doi:10.1007/s11886-015-0658-9. ISSN 1534-3170. PMC 4569662. PMID 26370554.
  59. ↑ Gudzune, Kimberly; Hutfless, Susan; Maruthur, Nisa; Wilson, Renee; Segal, Jodi (2013-10-01). "Strategies to prevent weight gain in workplace and college settings: A systematic review". Preventive Medicine. 57 (4): 268–277. doi:10.1016/j.ypmed.2013.03.004. ISSN 0091-7435. PMID 23523689.
  60. ↑ "Heathlthy and Balanced Diet for Dogs". RSPCA. 2017. Retrieved 8 December 2017.
Daga "https://ha.wikipedia.org/w/index.php?title=Abinci_mai_kyau&oldid=897392"