Abincin Biotype: menene ya ƙunsa kuma yaya amincin sa? Ganawa tare da Enzo Spisni

 

La rage cin abinci na biotypes ya yi tashe a cikin shekaru ukun da suka gabata, biyo bayan buga wannan littafi mai suna Serena Missori, kwararriya a fannin ilimin ilimin halittar jiki kuma shugabar Cibiyar Nazarin abinci mai gina jiki da maganin tsufa. Wannan shirin ya dogara ne akan rabe-raben mutane zuwa nau'ikan asali guda hudu, kowannensu yana da yanayi na musamman da kuma yanayin halayensa, wanda suka dogara dashi. bukatun abinci mai gina jiki daban-daban. Tunanin rarraba ƙayyadaddun yanayin ɗan adam da amfani da su don lafiyar jiki da ƙoshin lafiya ya tsufa sosai. Hakanan a karnin da ya gabata, duk da haka, ya riga ya sami aikace-aikace tare da ka'idar abubuwa uku. Amma shin wannan hanyar tana da ma'ana kuma shin da gaske tana da tasiri don inganta tsarin cin abinci? Bayan ya zurfafa jigon cutarwa abinci don kaucewa, muna so mu binciko abin da tsarin halittar halittu ke bayarwa, sannan mu yi sharhi akai tare da ra'ayin kimiyya na farfesa Enzo Spisni, masanin ilimin kimiyyar lissafi a jami'ar Bologna.

Abinci na nau'ikan halittu: menene ya dogara da shi?

Bambanta abincinka gwargwadon yanayin jikinka: wannan shine ra'ayin daga wacce nau'in abincin kwayar halitta, wanda Serena Missori ta ƙaddamar, farawa. A cikin littafinta, wanda aka buga a cikin 2017, masanin ilimin abinci mai gina jiki ya tsara jadawalin bambance-bambance, yana nunawa abincin da yafi dacewa da halayen mutum, duk an yi niyya ne don a sami asarar nauyi mai kyau kuma a daidaita tare da ƙoshin lafiya. Don samar da waɗannan sakamakon, sabili da haka, yana da mahimmanci don farawa daga la'akari da ƙayyadaddun daidaikun mutane, waɗanda ke bayyana a cikin haɓakar abubuwan gina jiki, miƙawa to kowane nasu shirin. Mataki na farko, saboda haka, ya cika ta hanyar fahimtar wanene daga cikin nau'ikan halittu guda huɗu da kuke ciki.

Abinci na nau'ikan halittu: nau'ikan 4

Bayan rarrabuwa da Missori ta gabatar, wannan shine abin da nau'ikan halittu huɗu ke tsaye.

• Cutar kwakwalwaDoguwar ɗabi'a da ɗabi'a, yana yawan kamuwa kuma yana yawan fama da ciwon kai ko ciwon ciki, kuma lokacin da yake cikin damuwa sai ya samar da cortisol mai yawa, hormone damuwa, wanda ke sa kitse ya taru a kwatangwalo. Yakamata ya fi son abinci wanda ke ba da kuzari ba tare da haifar da sanyin jiki ba e addiction, kamar su dukan hatsi, wataƙila haɗe da kayan lambu. A gefe guda kuma, ya kamata a guji waɗanda ke ƙunshe da abubuwan kara kuzari da kara tashin hankali na tsoka, kamar su kofi, shayi da cuku mai tsufa.
• Masu bin doka yana da tabin hankali amma ba mai saurin motsa jiki ba, idan ya damu sai ya yi bacci mara nauyi kuma ya sami kiba cikin sauki. Yana da tausayawa, ya san yadda ake zama shi kad'ai kuma baya son kasancewa cibiyar kulawa. Don lafiyarta, ana nuna cikakken carbohydrates kawai don karin kumallo da abincin rana, yayin da safe da abinci mai sukari, wanda ke haifar da kiba, ya kamata a guji. Gabaɗaya, duk abinci mai daɗi wanda ke rage tasirin metabolism yana da ƙarfin gwiwa.
• Sanguine, na tsarin jiki mai ƙarfi kuma tare da kirji mai ci gaba sosai, yana tara kitse musamman a cikin ciki. Zai iya zama na yanayi mai taushi da kwanciyar hankali, tare da fifiko don binges na ta'aziya, ko mai iko da son abinci mai gina jiki. Daga cikin abincin da aka ba da shawarar, waɗanda ke da wadataccen zare, ƙwayoyin polyunsaturated da sunadarai, masu amfani don tallafawa kumburi; akasin haka, yana da kyau a taƙaita carbohydrates.
• A lymphatica wani bangaren kuma, tana samun nauyi cikin sauki, galibi tana fama da matsalar ruwa kuma tana samun mai a jikin mutum. Yana da al'ada da ƙarancin sauye-sauye da nauyi. Don kara kuzari da saurin motsa jiki da kuma son kawar da gubobi, ya kamata a fifita farin nama da kayan lambu, yayin da yakamata a guji abinci mai yawan kalori da mai dauke da carbohydrate, amma kuma masu yawan gishiri.

Mixed biotype da bambancin lokaci

Rashin amincewa na farko ga wannan makircin ya shafi fitowar sa a fili, saboda bazai zama mai sauki ba koyaushe ka gane kanka a cikin wannan rarrabuwa Dangane da wannan, Missori ta haɗu da nau'ikan tsarin mulki guda huɗu tare da waɗanda ke da alaƙa sosai da ilimin halin ɗabi'a da jihohin hormonal - adrenal, thyroid, estrogenic da visceral - waɗanda zasu iya bambanta gwargwadon yanayin wannan lokacin. 

A cewar marubucin, haka kuma, halayensu na iya canzawa, bisa la'akari da shekaru da kuma tsarin abinci. Idan lokacin da kake saurayi zaka sake bayyana asalin halittar jini, misali, ta hanyar tsufa da bin halaye marasa kyau, halayen lymphatic zasu iya bayyana. Takaddun maganin rage cin abinci, duk da haka, ana gabatar da shi ta a gwajin jini, don saita wutar lantarki daki-daki. Idan aka kwatanta da wasu makircin, a zahiri, abincin nau'ikan halittu ya ƙunshi haɗuwa da abinci, kari da ayyukan keɓaɓɓu.

Ka'idar somatotype ta hango wannan tsarin

Yin la'akari da wannan ƙirar makircin kwata-kwata ba daidai bane, saboda ƙididdigar haruffan halayyar kwakwalwa don dalilai na jin daɗin rayuwa suna da tsoffin tsoffin tsoffin tarihi. Tunanin ta na zamani, ya samo asali ne tun shekara ta 1940 kuma saboda masanin Ba'amurke William Herbert Sheldon, wanda ya fahimci abin da ya kira abubuwa uku na asali, ta hanyar kimanta fasali da yanayin jikin mutum. Wannan hanyar ta sami bin diddigin abinci mai gina jiki da tsara horo ga yan wasa, musamman a fagen dacewa da gina jiki.

1. Theectomorph siriri ne kuma siriri, tare da kaso mai yawa na kitsen jiki da kyakkyawar hanya don wasannin jimiri (tsere mai nisa, tafiya, keke da duk ayyukan da suka danganci tsawon lokaci da kuma inda nauyi bashi da amfani). Za'a iya haɓaka musculature daban, amma, bisa ƙa'ida, waɗanda suka faɗi cikin wannan somatotype ba sa samun taro cikin sauƙi. A cikin abinci, sabili da haka, haƙuri ga carbohydrates da mai na da girma. Gabaɗaya, mutum mai juyayi ko shigar da kansa yana rinjaye, tare da halayyar daidaitacce zuwa ayyukan kwakwalwa da na motsa rai; ectomorph na iya zama mai saurin fuskantar sauyin yanayi da damuwa.
2. Il mesomorph tsarin tsakiyar somatotype ne, an daidaita shi sosai kuma yafi "sa'a", tare da haɓaka musculature. Gabaɗaya, ya dace da sauƙi kuma ya dace da yawancin ayyukan wasanni, musamman waɗanda suka shafi fashewar abubuwa (ƙokari mai ƙarfi da na matsakaici ko gajere, gwargwadon saurin, tsere, tsalle da tsalle; dambe, wasan tsere, wasan motsa jiki, da sauransu. ). Canjin yanayin sa yana sanya shi zuwa cin abinci mai gina jiki, yayin da yake kan yanayin ɗabi'a ya kan zama mai kuzari, mai dogaro da kai da son shugabanci; na iya fama da ciwon zuciya.
3. Theendomorph yana da tsari mai nauyi da karfi sosai, tare da gajere kuma mai madaidaici, yana samun nauyi sauqi kuma yakan zama malalaci. Don samun lafiya, dole ne ya yi horo sosai kuma ya ci gaba da zama a tebur, yana iyakance yawan cin abincin da yake dauke da shi da maiko yadda ya kamata da kuma rarraba abincinsa. Ana iya sawa don ƙarfin motsa jiki, tare da haɗuwa mai ƙarfi amma gajeren gajeren lokaci, kuma inda ƙarfin jiki yake da fa'ida (rugby, ƙwallon ƙafa ta Amurka, ɗaga nauyi, harbin bindiga, wasannin kokawa, da sauransu), yayin da ba ayyukan da suka dace ba a gare shi. Gabaɗaya magana, yana da saukin kai, mai nutsuwa da fara'a; na iya fama da ciwo na rayuwa. 

Abincin Somatotype: kar a raina halaye 

Bambance-bambance da aka nuna, har ma a wannan yanayin, zai shafi dukkanin kwayoyin halitta: tsarin jiki, rarraba kitse a jiki, sauƙin samun ƙarfin tsoka da halayen mutum. Wadannan fasalulluka, saboda haka, ana iya amfani da su shirya abincinku da motsa jiki ya bambanta sosai, dangane da somatotype.

A zahiri, kamar yadda aka riga aka ƙayyade, yana da wahala a sanya mutum a cikin rukuni, kuma kusan koyaushe mutum yana da abubuwan da ke tsakani. Ba abin mamaki bane, manyan rukuni uku sun bayar da yawa (ecto-mesomorph, meso-endomorph, da dai sauransu), tare da takamaiman lamura na musamman.

Tsarin jiki, duk da haka, ba ya dogara ne kawai da abubuwan halittar jini ba, amma kuma daga salon rayuwa, musamman daga abinci da motsa jiki da aka aiwatar. A zahiri, tsarin rubutu na zahiri wanda mutum yake jin kamanceceniya da shi na iya bayyana jerin tsinkaye, amma bai kamata a dandana shi azaman keji mai iyakance abubuwan da mutum yake so ba. Bugu da ƙari, duka abincin somatotype da horarwa koyaushe ya kamata su bi jagororin kiwon lafiya, mai aiki ga kowa.

Abinci na nau'o'in halittu da tsinkaye: ra'ayin Farfesa Spisni

Bayan gabatar da manyan sifofin wadannan makirce-makircen, Farfesa Spisni ya bayyana abubuwan da ya yi la’akari da shi, inda ya fara bayyana cewa “hangen nesa ne a tsakanin kimiyya da kasuwanci. A halin yanzu, babu wani karatu da ya tabbatar da kasancewar kwayar halitta ko kuma tsaruka, kuma babu ingantaccen karatun asibiti da kuma nazari akan abincin da ke da alaƙa da nau'ikan psychophysical. Koyaya, tuni Hippocrates, a cikin Girka ta dā, ya bambanta mutane bisa ga wannan ra'ayi, kuma asali shi ne farkon wanda ya gabatar da shi, hakika tare da tushe na gaskiya".

“Yin la’akari da yadda jikin yake, bai dace da ilimin kimiyya ba, domin ba tsara tsarin abinci bisa tsarin halittu daban-daban ba, sannan kuma tsarin halittar halittar mutum ne ya tsara ta. Masana ilimin abinci mai gina jiki, a cikin ƙwarewar ƙwarewarsu, na iya tabbatar da cewa ko ta yaya za a iya rarraba marasa lafiya bisa ga nasu dabi'un halittar jiki, da halaye daban-daban sun dace da ƙayyadaddun ƙayyadaddun yanayin cuta. Waɗannan shaidun suna nuna alaƙar da ke tsakanin endocrinology da physiology of nutrition ”.

WHR index da rigakafin cututtuka

Kodayake ba a yarda da nau'ikan halittu da nau'ikan halittu a hukumance ba, akwai ma'aunin kimiyya kuma ana nufin su da wani nau'in rarrabuwar jiki, kamar su Rabon kugu-hip (WHR, rawan kugu-hip), wanda "ke rarrabe tsakanin ƙaddara zuwa android (namiji, nau'in" apple ") ko kuma gynoid (mace, nau'in" pear ") kiba, wanda, duk da haka, yana da 'yanci daga jinsi. Ana amfani da wannan fihirisar a cikin littattafan kimiyya, don tantance nau'in rarraba mai a cikin jikin mai haƙuri, wanda ke da alaƙa da yanayin yanayin batun batun.

“Namiji na iya samun kiba na gynoid, kuma akasin mace: an tsara ma’anar ta wannan hanyar saboda yawancin maza suna samun nauyi a kan ciki, yayin da mata gabaɗaya ke taruwa a cinyoyinsu da kuma gindi. Bugu da ƙari, haɗin tsakanin cututtukan cututtukan da suka shafi nau'ikan kiba iri biyu, sabili da haka shawarar za a iya keɓance ta, dangane da yanayin haɗarin kuma tare da nufin rigakafin. Nau'in da ke da kiba na android, alal misali, yana da haɗarin zuciya da jijiyoyin jini kuma mata masu tsari irin na yau da kullun suna shan wahala daga kwayar polycystic, saboda haka, yana da kyau masana ilimin gina jiki suyi la'akari da hakan".

Da yake magana game da abubuwan da ake ci na halittu ko nau'ikan halittu, Spisni ya ba da wani misali, game da bambancin halaye na mutum. “Mutum na iya zama wanda za a iya ganowa a cikin kwayar halitta, amma bayanin martaba zai yi daidai ba, kuma saboda lokaci yana canzawa. A lokacin al’adar al’ada, mata sukan fita daga narkar da kitse a kasan jiki zuwa rarraba a ciki, mafi yawanci maza ”.

Abincin da aka yi niyya, amma ba tare da ƙari ba

A kan hanyar da aka ba da shawarar ta hanyar abincin halittu, farfesa ya tabbatar da yiwuwar tsaftace tsare-tsaren gina jiki da hango abubuwan da ake hangowa, yin rigakafi ta hanyoyi daban-daban, koyaushe guje wa wuce gona da iri, kamar waɗanda kayan abinci na ketogenic. “Tsarin halittar da aka fi sauƙaƙa don samun ƙoshin lafiyar jiki shine tsaka-tsakin, ko kuma mesomorphic. A hakikanin gaskiya, babban ƙwayar metabolism ya dogara da daidaitaccen hoto da kashi mai kyau na ƙwayar tsoka, wanda tare da motsa jiki zai haifar da yawan amfani da kalori. Hakanan ba zai faru ga ectomorph ko endomorph ba, wanda zai buƙaci wani tsarin abinci da horo daban ”.

Makircin da Serena Missori ta gabatar, a zahiri, “keɓance ɗaya Madafin cin abinci kowane ɗayan nau'ikan halittu guda huɗu, ra'ayin da za a iya raba shi, amma wanda ba zai haifar da wata ɓata ba '', in ji Spisni. Kamar koyaushe, yana da mahimmanci a tuntuɓi likita ko masanin abinci mai gina jiki kafin fara shirin abinci wanda zai iya shafar lafiyar ku.

Shin kun taɓa jin labarin biotype ko somatotype abinci?

 

L'articolo Abincin Biotype: menene ya ƙunsa kuma yaya amincin sa? Ganawa tare da Enzo Spisni da alama shine farkon a kan Littafin Abinci.