Ingantaccan Tsarin Abinci (Hausa)

Ingantaccen tsarin abinci, wanda kwararru kan kimiyyar abinci na sashen lafiyar al’umma da ke jami’ar Harvard tare da masu tace dab’in kiwon lafiya na Harvard suka kirkiro, wani jagora ne na samar da ingantacce kuma lafiyyen abinci mai gina jiki – a faranti ne ko kwanon da aka iya dauka a tafi da shi. A saka kwafi a jikin firinji a matsayin matashiyar samar da abinci mai gina jiki.

Mafi yawan abincin ka ya zama ganyayyaki ne da ‘ya’yan itace – ½ na kwanon ka:

Ka lura da launi da kuma nau’I kuma a kiyaye cewa dangogin dankali basa daga cikin ganyayyaki a tsarin ingantaccen abinci saboda rashin kyan tasirin su a cikin jini.

Zabi zallar hatsi – ¼ na kwanon ka:

Zallar hatsi marar sirki – kamar alkama dawa jar shinkafa da sauran dangin su da kuma abincin da aka samar daga garesu kamar taliyar alkama na da saukin illa ga sugan dake cikin jini da kuma sinadarin da ke sarrafa shi wanda ake kira (insulin) fiye da farin biredi ko farar shinkafa da sauran nau’I na hatsin da aka surfe shi aka kuma sarrafa shi.

Abinci mai gina jiki – ¼ na kwanon ka:

Kifi, kaji, wake da irin su gyada da gurjiya duka hanyoyi ne da ake samun lafiyayye kuma ingantaccen abinci mai gina jiki – ana gauraya su a cikin salak kuma suna haduwa yadda ya kamata da sauran ganyayyaki a cikin abinci. A takaita cin naman dabbobi da ake kira jan nama kuma a kaucewa naman da aka riga aka sarrafa shi kamar malkadadden naman gwangwani da ake kira a turance “bacon” da kuma “sausage”.

Tsaftataccen man tsirrai – daidai misali:

Amfani da lafiyayyen man tsirrai kamar man zaitun, man soya ko na gero da ire-iren su (canola, sunflower, peanuts) a kuma kaucewa man da aka surka shi wanda ke dauke da maiko marar amfani. Kada kuma a manta cewa maiko dan ba wai bashi da wata illa ba ne.

Ka sha ruwa, kofi ko shayi:

Barin shan zaki, takaita shan madara da sauran ababen da aka yi su da nonon shanu ya kasance sau daya ko biyu a rana, haka nan lemon jus kada ya wuce kofi daya a rana.

Kasance cikin kuzari:

Wannan zanen mai launin ja da ke gudu bisa tabarmar ingantaccen tsarin abinci matashiya ce cewa motsa jiki shima yana da muhimmanci wajen rage nauyi.

Muhimmin sakon ingantaccen tsarin abinci shine mayar da hankali kan ingancin abinci

Nau’in sinadarin sa kuzari (carbohydrate) da ke cikin abincin shine ya fi muhimmanci fiye da yawan sa domin wadansu sinadaran kuzarin kamar ganyayyaki (ban da irin su dankali) ‘yayan itace, Hatsi da wake – su kan fi wasu inganci.
Haka kuma ingantaccen tsarin abinci na shawartar jama’a su kauracewa shayeshayen kayan zaki, kasancewar su wata babbar hanyar tara maiko a jiki – kuma gasu da karancin amfani a jiki.
Ingantaccen tsarin abinci na karfafawa jama’a gwiwa su yi amfani da sahihin mai, kuma bas u iyakance adadin maikon da mutum zai samu a kullum daga lafiyayyen kitse ba.

Mun bayar da damar yin amfani da taswirar ingantaccen tsarin abinci bisa wadannan sharudda da ka’idoji.

Dole ne a shigar da wannan rubutaccen hakkin mallakar kamar yadda yake: “Copyright © 2011 Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, http://www.thenutritionsource.org and Harvard Health Publications, health.harvard.edu.”
Amfanin da za a yi da ingantaccen tsarin abinci ya kasance ban a kasuwanci ba ne.
Dole ne Amfanin da za a yi da ingantaccen tsarin abincin ya daidaitu bisa dokokin da ake amfani da su.
Ba za ka canja taswirar ko rubutun ta ko wacce hanya ba.
Harvard na iya dakatar da wannan iznin a kowanne lokaci ba tare da ta yi shawara da kowa ba. Idan ya kasance an dakatar da wannan iznin tilas a cire taswirar daga kowanne shafin yanar gizo ko duk wani dandali na jama’a a tsawon kwanakin dab a su wuce biyar ba.
Harvard bat a amince da duk wata alama – ta fili ko ta boye ba – wadda za ta nuna ko sawa a zata cewa sashen lafiya da kimiyyar abinci na Harvard ko shafin yanar gizo na sashen ya gamsu da wani kaya, aiki, wani mutum ko mutane ko kowacce irin kungiya ba. Don haka ba za ka alakanta wadannan sunayen “Harvard,” “Department of Nutrition at Harvard School of Public Health,” or “The Nutrition Source,” ko duk wani suna da Harvard din ke da hakkin mallakar sa ba da ingantaccen tsarin abinci ba tare da samun izni a rubuce ba said a wajen sake rubuta hakkin mallaka kadai da aka yi bayanin sa a baya.
Ba za ku yi amfani da ingantaccen tsarin abinci ta duk wata hanya da zata iya bata sunan Harvard ba.
Harvard ta tsame kanta daga duk wani garanti (na zahiri ko na boye koma wane iri) dangane da ingantaccen tsarin abinci harma da duk wani boyayyen tabbaci game da kasuwanci dacewa da wani dalili na musamman ko sahihanci ba. Ka kuma amince ka dauki duk wata kaddara ba tare da zargin jami’ar Harvard da mambobin hukumar gudanarwar ta, da na sashen da daliban tad a ma’aikata da wakilan ta kan duk wata kaddara ta lalacewa, asara, farashi ko duk wani kashe kudi sakamakon amfani da ingantaccen tsarin abinci ba.

Translation assistance provided by Dr. Sally N. Adebamowo

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