Mutane da yawa a Amurka yanzu suna rungumar abinci mai wadatar tsiro kamar cin ganyayyaki, wanda ya haɗa da rashin cin nama. Wannan zaɓi na abinci yana da alaƙa da ƙungiyoyin zamantakewa daban-daban da imani na ɗabi'a. Duk da haka, tushen wannan yanayin na duniya ya zarce tasirin yammacin duniya, ya kai ga al'adun Asiya, Afirka, da kuma na asali. Yana da mahimmanci a gane waɗannan asali iri-iri, waɗanda ba za a iya lura da su ba lokacin da muke neman girke-girke akan intanit ko yin oda.
Cin ganyayyaki ya zo da nau'i-nau'i da yawa, kowanne yana da halaye na musamman. Mutane suna zaɓar bin waɗannan abincin don dalilai daban-daban, gami da lafiya, abubuwan da suka shafi muhalli, da la'akari da ɗabi'a. Ta hanyar amfani da abinci mai wadatar tsiro, daidaikun mutane za su iya more fa'idodi iri-iri. Waɗannan fa'idodin sun ƙunshi ba kawai jin daɗin mutum ba amma har ma suna ba da gudummawa ga faɗaɗa manufofin zamantakewa da muhalli.
Yayin da shaharar abinci na tushen tsire-tsire ke ci gaba da girma, yana da mahimmanci a yaba da bambancin al'adu da tushen tarihi waɗanda suka tsara waɗannan ayyukan abinci. Ko ana motsa su ta hanyar motsa jiki, ƙwaƙƙwaran ɗabi'a, ko wayar da kan muhalli, tafiya zuwa salon rayuwa mai mai da hankali kan shuka ya ƙunshi ɗimbin tasirin tasiri daga ko'ina cikin duniya.
Menene cin ganyayyaki?
Cin ganyayyaki wata hanya ce ta cin abinci wacce ke mai da hankali kan abinci mai gina jiki kamar su wake, legumes, 'ya'yan itace, da hatsi, ban da naman dabba. Wadanda ke bin cin ganyayyaki na iya haɗawa da kayan dabba kamar zuma, qwai, da kiwo, tare da bambancin irin su lacto-vegetarians masu cin kiwo amma ba kwai ba. Masu cin ganyayyaki suna ɗaukar matakin gaba ta hanyar ware duk samfuran dabbobi. Abin sha'awa, wasu mutanen da suka bayyana a matsayin masu cin ganyayyaki har yanzu suna cin kifi.
Mutane suna ɗaukar cin ganyayyaki saboda dalilai daban-daban, gami da damuwar ɗabi'a game da jindadin dabbobi da sadaukar da kai ga lafiya. Wannan zaɓin abincin na iya zama na sirri ko na jama'a, yana ba da gudummawa ga ma'anar ainihin zamantakewa. Masu cin ganyayyaki sukan haɗu da juna, suna kafa al'ummomi dangane da abubuwan da suka faru.
Ma'auni na cin ganyayyaki sun bambanta tsakanin daidaikun mutane da ƙungiyoyi, wanda ke haifar da rikiɗar rikice-rikice a cikin abubuwan masu cin ganyayyaki da masu cin ganyayyaki. Musamman ma, kungiyoyi kamar PETA sun daidaita matsayinsu na tsawon lokaci. Misali, PETA da zarar an ba da izinin cinye ƙwai daga tsuntsayen da aka kula da su, amma an cire wannan banda daga matsayinsu na yanzu.
Tushen Cin Ganyayyaki Da Yaɗuwar Cin Ganyayyaki Tsawon Tarihi
Cin ganyayyaki, ko abincin da ke ware nama don neman abinci na tushen shuka, yana da tushen tarihi mai zurfi da ke da alaƙa da tsarin imani iri-iri. Ana iya samun wannan al'ada tun zamanin da, tare da takaddun shaida da aka samu a cikin matani na addini daga karni na biyar BC Indiya. Turawan mulkin mallaka na Indiya a karni na 17 da na 18 ya haifar da lura da kuma yada cin ganyayyaki da turawan Ingila suka yi a Turai.
Mutanen ƴan asalin ƙasar Amirka suma suna da abinci na farko na tushen shuka. Choctaws, mazauna Mississippi na yau da kuma Oklahoma, sun kasance manoma da farko tare da abinci na tushen shuka wanda ya haɗa da masara mai mahimmanci, kabewa, da stew wake. Hakazalika, Aztecs da Mayas sun rene ’ya’yansu a matsayin masu cin ganyayyaki, suna ba da gudummawa ga iri-iri na hatsi, legumes, ‘ya’yan itatuwa, da kayan marmari da ake samu a dakunan girki na yau.
Al'adun Afirka, musamman a Habasha, sun daɗe suna rungumar cin ganyayyaki masu cin ganyayyaki saboda bin tsarin Ayyukan Cocin Orthodox na Habasha. A Jamaica a cikin shekarun 1930, Rastafariyawa, masu adawa da mulkin mallaka na Biritaniya, sun haɓaka motsi na baƙar fata masu cin ganyayyaki waɗanda suka ga allahntakar ruhaniya a cikin shugaban Habasha Haile Selassie.
Yunkurin da Habasha ta yi kan mamayar Italiya a 1896 ta taka muhimmiyar rawa wajen haɓaka ra'ayin 'yan mulkin mallaka kuma ya ba da gudummawa ga kafa addinin Rastafarian. Abincin ganyayyaki na Habasha, kamar abincin Rastafarian "Ital", yana da tarihi daban-daban da ke da alaƙa da gwagwarmaya da zalunci, tare da nasarar Habasha alama ce ta juriya ga rabe-raben Turai a Afirka. A yau, waɗannan alaƙar tarihi suna ci gaba da yin tasiri da ƙarfafa ƙungiyoyin cin ganyayyaki daban-daban a duniya.
Har ila yau Karanta: Cikakken Jagora ga Abincin Indiya
Fa'idodin Zabar Rayuwar Cin Ganyayyaki
Mutane da yawa sun zaɓi bin abincin masu cin ganyayyaki saboda dalilai daban-daban. Babban dalili shine ingantacciyar lafiya. Wasu sun yi imanin cewa guje wa nama zai iya taimakawa wajen inganta rayuwar su gaba ɗaya. Wani dalili kuma shi ne rage cutar da muhalli da dabbobi. Ta hanyar rashin cin nama, daidaikun mutane suna nufin rage tasirinsu akan duniyar da kuma nuna tausayi ga dabbobi.
A Indiya, kusan kashi ɗaya bisa uku na yawan jama'a suna bin cin ganyayyaki. Wannan yana faruwa ne saboda ƙa'idodin zamantakewa waɗanda ke hana cin nama. Duk da haka, auna daidai yadda mutane suke bin abincin da suka zaɓa na iya zama ƙalubale saboda waɗannan matsalolin al'umma.
Bugu da ƙari, abubuwan tattalin arziki suna taka rawa a zaɓin abinci. Wasu mutane na iya barin cin ganyayyaki saboda ƙarancin kuɗin shiga da za a iya zubar da su, zama a yankunan karkara, ko keɓantacce ta al'ada. Waɗannan al'amuran suna ba da haske game da bambancin zamantakewar al'amuran zamantakewa waɗanda ke yin tasiri ga tsarin abinci kuma suna iya dagula fahimtar masu bincike game da yanayin abinci.
Gabaɗaya, shawarar ɗaukar salon cin ganyayyaki yana da tasiri ga matsalolin lafiya, sanin muhalli, ƙa'idodin al'adu, da yanayin tattalin arziki.
Cin ganyayyaki na gaskiya da sauran nau'ikan
Manufar “mai cin ganyayyaki na gaskiya” ba ta da ma’anar da aka yarda da ita a duniya. Duk da haka, masu bincike sukan yi amfani da wannan kalmar don gano mutanen da suka dena cin nama, kaji, da kifi da gangan. Wannan rarrabuwa yana tabbatar da mahimmanci a cikin binciken ilimi da aka mayar da hankali kan halayen ɗan adam, musamman saboda binciken da aka yi daga binciken abinci mai gina jiki a Amurka. Abin mamaki, sanannen yanki na mutanen da suka bayyana a matsayin masu cin ganyayyaki har yanzu sun haɗa da wani nau'i na nama a cikin abincinsu.
Don daidaita wannan bambance-bambancen a cikin zaɓin abinci, masu bincike sun ƙirƙira ƙarin kalmomi kamar "masu cin ganyayyaki masu cin ganyayyaki" ko "masu cin ganyayyaki na ɗan lokaci" don kwatanta waɗanda galibi suna bin tsarin abinci na tushen shuka amma lokaci-lokaci suna cinye nama. Wani rukuni, wanda aka sani da masu cin ganyayyaki na pesco, ya haɗa da mutanen da ke cinye kifi, kayan kiwo, da ƙwai amma sun kaurace wa sauran nau'in nama.
Gabaɗaya, kalmar "mai cin ganyayyaki na gaskiya" na iya rasa ma'anar bayyananne, amma amfani da shi yana tabbatar da mahimmanci wajen fahimtar nau'o'in abinci iri-iri a cikin bakan cin ganyayyaki. Masu bincike suna amfani da waɗannan rabe-raben don rarraba ɓangarorin zaɓen abinci da kuma fahimtar rikitattun halayen cin ɗan adam.
Masu cin ganyayyaki Munafukai ne?
Yawancin masu cin ganyayyaki suna sukar masu cin ganyayyaki, suna la'akari da su munafukai don cinye kayan dabbobi kamar kiwo da ƙwai. Duk da haka, wannan ra'ayi ya wuce gona da iri kan dalilai daban-daban da ya sa mutane ke zabar cin ganyayyaki, kamar yadda kungiyar albarkatun ganyayyaki ta bayyana. Wadannan dalilai sun fito ne daga abubuwan tattalin arziki da abubuwan da suka shafi kiwon lafiya zuwa la'akari da muhalli, abubuwan dandano, tausayi ga dabbobi, da ka'idodin ɗabi'a iri-iri. Ainihin, masu cin ganyayyaki mutane ne waɗanda ke kauracewa cin nama, gami da kifi da kaji.
Abubuwan da ke dagula al'amura, wasu masu kiran kansu masu cin ganyayyaki lokaci-lokaci suna cin nama, suna haifar da ƙalubale a cikin tattaunawa game da kalmar. Lokacin da masu cin ganyayyaki, waɗanda kyawawan halaye ke motsa su kamar guje wa cutar da dabbobi, suna cin nama, za su iya samun sabani tsakanin imaninsu da ayyukansu.
Rashin alaƙa tsakanin halayen mutum da halayensa wani nau'i ne na munafunci, kodayake wannan kalma tana ɗauke da ma'ana mara kyau. Don jimre wa wannan rashin daidaituwa, daidaikun mutane na iya amfani da dabaru kamar guje wa tunani game da dabbobin da aka noma ko zabar kayan nama waɗanda basu da kamanni da na asali dabbobi.
A cikin neman canza dabi'un mabukaci, masu ba da shawarar dabbobi sun gano cewa jaddada munafunci na ɗabi'a bazai zama hanya mafi inganci ba. Wani bincike na 2021 na Humane League UK ya nuna cewa nuna rashin lafiyar kifin da aka noma ya fi jan hankali wajen karfafa sa hannun shigar da kara fiye da sakwanni game da munafuncin kamfanoni a tsakanin manyan kantuna. Musamman ma, saƙon game da munafuncin kamfanoni sun yi daidai da masu cin ganyayyaki masu cin ganyayyaki a cikin binciken.
Har ila yau Karanta: Menene Zafafan Kare?
Nau'in Abincin Ganyayyaki
Akwai hanyoyi daban-daban da mutane ke zaɓar su ci a matsayin masu cin ganyayyaki. Nau'o'in gama gari guda biyu sun haɗa da cin ganyayyaki na Ovo-Lacto da Abincin Vegan. Koyaya, yana da mahimmanci a lura cewa zaɓin ɗaiɗaikun mutum da zaɓi na iya haifar da bambance-bambance a cikin kowane nau'in.
- Cin ganyayyaki Ovo-Lacto: Masu cin ganyayyaki na Ovo-Lacto ba sa cin nama, amma sun haɗa da kayan kiwo da ƙwai a cikin abincinsu. Wannan yana nufin suna cinye abubuwa kamar madara, cuku, da whey. Wani rukuni a cikin wannan rukunin shine Lacto-Vegetarians, waɗanda ke cin kayan kiwo amma suna guje wa nama da ƙwai.
- Abincin ganyayyaki: Masu cin ganyayyaki suna ɗaukar alƙawarin su zuwa wani matakin ta hanyar keɓance duk samfuran dabbobi daga abincin su da salon rayuwarsu, gwargwadon aiki da yuwuwar. Abincin ganyayyaki ya wuce guje wa nama; yana kuma kawar da kwai, zuma, kiwo, da duk wani kayan abinci da aka samu daga dabbobi.
Sauƙaƙan Jagoran Abinci ga Masu cin ganyayyaki
Wannan jagorar tana ba da madaidaiciyar bayani da aka samo daga Lafiyar Vegan don taimakawa masu cin ganyayyaki su kula da daidaitaccen abinci. Ga wadanda ba sa cin ƙwai ko kiwo, yana da mahimmanci a kula da wasu abubuwan gina jiki don tabbatar da ingantacciyar lafiya.
1. Vitamin B12: Mahimmanci ga Vegans: Vegans ban da ƙwai da kiwo daga abincin su yakamata suyi la'akari da kari na bitamin B12 kuma suna cinye abinci mai ƙarfi. Ana samun Vitamin B12 yawanci a cikin nama, ƙwai, da kiwo, amma ba yawanci a cikin abinci na tushen shuka ba. Abin farin ciki, ana samun kari na B12 da aka samo daga kwayoyin cuta, ba kayan dabba ba.
2. Iron: Tushen Tushen Tushen: Iron yana da mahimmanci ga masu cin ganyayyaki, kuma abinci iri-iri na tsire-tsire na iya samar da wannan sinadari mai mahimmanci. Haɗa abubuwa kamar hatsin inabi, jimlar hatsi, molasses, lentil, alayyahu, wake koda, wake garbanzo, chard Swiss, edamame, da wake pinto a cikin abincinku. Haɓaka ƙwayar ƙarfe ta hanyar haɗa abinci mai wadatar bitamin C cikin abinci da kuma guje wa abubuwan da ke cikin calcium yayin abinci.
3. Zinc: Zaɓuɓɓukan Tushen Shuka: Zinc, mai mahimmanci ga lafiyar gabaɗaya, ana iya samun shi a tushen tushen shuka irin su oatmeal, tofu, cashews, tsaba sunflower, wake garbanzo, da lentil. Duk da yake zinc yana da yawa a cikin abincin vegan, sha na iya zama kalubale saboda phytates da ke cikin abincin shuka.
4. Omega-3 Fatty Acids: Mahimmanci ga Vegans: Masu cin ganyayyaki na iya tabbatar da sun cika shawarar da aka ba da shawarar abinci mai mahimmanci omega-3 ta hada da chia tsaba, flax tsaba, walnuts, waken soya, man soya, man canola, tofu, da tempeh a cikin abincin su. Gidan yanar gizon VeganHealth yana ba da shawarar yin la'akari da ci fiye da adadin da aka ba da shawarar yau da kullun don tallafawa lafiyar gaba ɗaya.
Canjawa zuwa Abincin Ganye: Matakai masu Sauƙi da Tallafi
Yin canji zuwa ga cin ganyayyaki zai iya zama sauƙi tare da taimakon shirye-shirye daga kungiyoyi a Amurka da Turai. Ɗayan irin waɗannan albarkatun shine shafin yanar gizon Take Action na Sentient Media. Yana ba da kayan aiki daban-daban don tallafawa mutane a tafiyarsu zuwa cin ganyayyaki.
Shafin yanar gizo na Sentient Media yana da sashin da ake kira Canjin Abinci, wanda ke ba da albarkatu masu taimako. Ɗaya daga cikin waɗannan albarkatun shine shirin alkawari na kwanaki 30. Wannan shirin yana taimaka wa mutane a hankali su canza zuwa cin ganyayyaki ta hanyar ba da jagora da tallafi na wata guda.
Bugu da ƙari, shafin yanar gizon yana ba da koke na neman ƙarin zaɓuɓɓukan tushen shuka a makarantun jama'a. Wannan yunƙuri na nufin sauƙaƙe wa ɗaiɗaikun mutane, musamman ɗalibai, samun damar cin ganyayyaki a rayuwarsu ta yau da kullun.
Bugu da ƙari, shafin yanar gizon yana nuna wasu al'amura da shirye-shiryen da ke inganta cin ganyayyaki. Wadannan abubuwan da suka faru na iya ba da ƙarin goyon baya, jagora, da ƙarfafawa ga daidaikun mutane waɗanda ke yin canji zuwa abinci mai gina jiki.
Gabaɗaya, albarkatun kamar Shafin Yanar Gizo na Take Action na Sentient Media bayar da tallafi mai mahimmanci ga waɗanda ke neman canzawa zuwa cin ganyayyaki. Tare da waɗannan kayan aikin da shirye-shirye, mutane na iya yin canji tare da amincewa da sauƙi.
Har ila yau Karanta: Yadda ake dafa Koda wake
Abin da Ya kamata Ka sani
Tushen Abincin Ganyayyaki: Masu cin ganyayyaki suna cin abinci iri-iri kamar 'ya'yan itatuwa, kayan lambu, goro, hatsi, da wake. Za su iya dafa abinci mai sauƙi a gida ko saya kayan abinci da aka shirya daga shaguna ko gidajen cin abinci.
- Tushen Protein ga Masu cin ganyayyaki: Don samun furotin, masu cin ganyayyaki suna cin abinci kamar wake, kaji, gyada, baƙar fata, da waken soya.
- Abincin da masu cin ganyayyaki suka guje wa: Masu cin ganyayyaki ba sa cin abinci tare da nama ko kayan dabba kamar naman alade, kaza, naman sa, ko miya da aka yi da romon kashi.
- Amfanin Kasancewa Mai cin ganyayyaki: Zaɓin cin ganyayyaki na iya rage haɗarin cututtuka na yau da kullun kamar su ciwon sukari, hawan jini, da ciwon daji. Hakanan wata hanya ce ta tallafawa jin daɗin dabbobi ta hanyar rashin cin kayayyakin da aka yi daga dabbobi. Bugu da ƙari, ana ganin kasancewa mai cin ganyayyaki ya fi kyau ga muhalli kuma yana iya taimakawa wajen yaƙar sauyin yanayi.
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