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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 abin adana abinci don tsawaita rayuwar abinci ba tare da lalacewa ba, saboda gishiri yana da matukar tasiri wajen hana haɓaka da kuma kashe 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 sinadari da muke mayar da hankali akai wajen nazarin rawar gishiri a cikin abincinmu.

 Jikinmu yana buƙatar sinadarin sodium don daidaita hawan jini, haka kuma jijiyoyi da tsokoki don yin aiki yadda ya kamata(1).  

 Yawancin sodium a cikin abincinmu yana fitowa ne daga gishiri.  Duk da haka, sodium wani sinadari ne na kowa wanda kuma yana faruwa a dabi'a a yawancin abincin da muke ci.  Wannan yana nufin cewa kusan dukkanin 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 gishiri 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 grams 5 (g) na gishiri kenan (kimanin teaspoon).

 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);

 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 (1.15-2.3g na gishiri)(3).

 Ƙididdiga da aka ba da shawarar ga yara da aka zayyana a sama an daidaita su daga tebur da aka buga akan healthdirect.gov.au

Illolin yawan amfani da gishiri 

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

 Ana danganta yawan amfani da gishiri tare 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)

 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 ko magungunan magani, na iya samun gishiri mai yawa - yi magana da likitan ku kamin shan kowane irin magani(3).

Idan mai kuna 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 damu a koda yaushe da kuma samun ingantattun bayanan mu a cikin sauki. Ku danna wannan domin shiga: Lafiyata Group 3. 


Nassoshi


 
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