Illolin Yawan Cin Gishiri Ga Lafiyar Dan Adam

Gabatarwa

Gishiri babban kayan haɗa abinci ne a cikin gidajen mutane da wuraren cin abinci na kasuwanci. Yawancin mutane ko a mafarki ba za su iya cin abinci ba tare da gishiri ba. Hakika gishiri yana da matukar amfani a cikin abinci, wanda hakan yasa 'gishiri' na ɗaya daga cikin abubuwan jin daɗi guda biyar da ke da alaƙa da jin daɗin ɗanɗano (sauran su ne zaƙi, tsami, ɗaci da umami/mai daɗi)(1).

Gishiri 

 Haka zalika, ana kuma amfani da gishiri a matsayin sinadarin adana abinci don tsawaita rayuwar abinci ba tare da lalacewa ba, saboda gishiri yana da matukar tasiri wajen hana haɓakar bacteria da kuma kashe sauran ƙwayoyin cuta masu sanya abinci ya lalace (1).

 Wace rawa gishiri ke takawa a cikin ingantaccen abinci?

 Gishiri sinadari ne wanda ya ƙunshi sodium da chloride. Sodium shine sinadarin da muke mayar da hankali akai wajen nazarin rawar gishiri a cikin abincinmu.

 Jikinmu yana buƙatar sinadarin sodium a cikin jini domin daidaita hawan jini, haka kuma jijiyoyi da tsokoki suna bukatar sa don yin aikinsu yadda ya kamata(1).  

 Yawancin sodium a cikin abincinmu yana fitowa ne daga gishiri. Duk da haka, sodium wani sinadari wanda ake samu a ciki mafi yawancin abincin da muke ci. Wannan yana nufin cewa kusan mafi yawancin abinci suna ɗauke da sodium, ko da ba a ƙara musu gishiri ba(2).

 Yawan sindarin sodium a cikin abinci yana iya cutar da lafiyarmu, don haka yana da mahimmanci a duba hanyoyin da za a iya iyakance adadin gishirin da za'a yi amfani dashi a cikin abincinmu.

Adadin yawan gishirin da ake so mutum yaci a kowace rana

 Manyan mutane 

 Majalisar Binciken Kiwon Lafiya ta ƙasa (NHMRC) tana ba da shawarar manyan mutune suci ƙasa da miligram 2,000 na sodium a kowace rana(2).

 A aikace, wannan yayi daidai da  2(g) na gishiri kenan (kimanin misalin teaspoon wanda za'a cika ba tare fa yayi soro ba). Wannan shi ne adadin da ba'a so babban mutum ya wuce a yini.

 Kananan Yara

 Iyakokin da masana suka ba da shawarar akan yawan sinadarin sodium da yara zasu yi amfani dashi a kowace rana. Shawarwari na yau da kullun ga yaran Najeriya sune:(3)

Yara yan shekara 1-3: 200-400mg na sodium (0.5-1g na gishiri); Wannan shi ne kwatankwacin rabin abinda ba'a son manya su wuce ci a yini.

 Yara yan shekara 4-8: 300-600mg na sodium (0.75-1.5g na gishiri);

Yara yan shekara 9-13: 400-800mg na sodium (1-2g na gishiri);

 Yara yan shekara 14-18: 460-920mg na sodium (1.15-2g na gishiri)(3).

 Ƙididdigar adadin gishirin da ake bukata ga yara da muka wallafa a sama, ya samo asali ne daga tebur da aka buga akan yanar gizonbhealthdirect.gov.au

Illolin yawan amfani da gishiri 

Me yasa cin gishiri da yawa ke da illa ga lafiyar mu?

 Ana danganta yawan amfani da gishiri da ƙarin haɗarin samun matsalolin kiwon lafiya da yawa.  Matsalolin kiwon lafiya da ake iya samu ta hanyar yawan cin gishiri sun haɗa da:

1.  Hawan jini (hawan jini);
2. Ciwon zuciya
3. Bugun jini
4. Ciwon koda
5. Kumburin jiki (edema)
6. Ciwon mutuwar barin jiki (Stroke)
7. Yawan jin kishirwa
8. Sankara ko ciwon dajin tumbi
9. Kumburin jiki
10. Karancin ruwan jiki
11. Yawan ciwon kai
12. Raunin kassa
13. Mutuwar kwatsam (fuji'a)

 Hanyoyin da mutum zai bi ya rage cin gishiri

 Gwada inganta dandanon abincinku ta hanyar saka ganye da kayan yaji, barkono baƙi, tafarnuwa, chili ko ruwan lemun tsami maimakon gishiri.

 Iyakance adadin gishiri da kuke sakawa a lokacin dafa abinci da cin abinci - gwada dandana abincinku kafin saka kowane gishiri a cikin abincinku.(3)

 Daina kara gishiri a lokacin cin abinci, ma'ana duk yadda aka dafa abinci komi rashin dandanon sa kar mutum ya kara gishiri bayan ya zuba abinci a faranti ko kuma yayin da yake cin abinci akan teburi.

 ku sani cewa wasu magungunan da za'a iya narkewa, irin su magungunan kashe radadi, bitamin, na iya samun gishiri mai yawa - yi magana da likitan ku kamin shan kowane irin magani(3).

A daina amfani da magungunan gargajiya. Saboda ana amfani da gishiri wajen sarrafa wasunsu 

Anan muka zo karshen wannan rubutu, idan mai karatu yana da tambaya sai kuyi a cikin akwatin sharhi dake ƙasa, Insha Allah zamu karba ba tare da jinkiri ba. Haka kuma zaku iya shiga group dinmu na WhatsApp domin kasancewa damu a koda yaushe da kuma samun ingantattun bayanan mu a cikin sauki. Ku danna wannan domin shiga: Lafiyata Group 3. 

Nassoshi

1. Hunter, R.W., Dhaun, N. & Bailey, M.A. The impact of excessive salt intake on human health. Nat Rev Nephrol 18, 321–335 (2022).

2. Reuter, S., Büssemaker, E., Hausberg, M. et al. Effect of excessive salt intake: Role of plasma sodium. Current Science Inc 11, 91–97 (2009).

 

3. High sodium intake increases blood pressure and risk of kidney disease. From the Science of Salt: A regularly updated systematic review of salt and health outcomes (August 2016 to March 2017) Daniela Malta PhD, RD, Kristina S. Petersen PhD, APD, Claire Johnson PhD, Kathy Trieu MPH, Sarah Rae, Katherine Jefferson, Joseph Alvin Santos MPhil, Michelle M. Y. Wong MD, MSc, FRCPC, Thout Sudhir Raj MA, Jacqui Webster PhD, Norm R. C. Campbell MD, JoAnne Arcand PhD, RD First published: 07 November 2018

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