Mafi kyaun furotin kayan lambu

Protein ne mafi muhimmanci ga gina jiki ga dukan mutanen da ke da hannu cikin wasanni da kuma jagorancin salon da aka auna, tsofaffi da yara. Ayyukansa cikin jiki ba zasu iya cika ta wani nau'i ba, ba guda abu ba, kamar carbohydrates da fats. Ana buƙata kuma cinyewa a kowane nau'i don ƙirƙirar, mayarwa da kulawa da kwayoyin halitta, tsoka da nama, fata, kasusuwa, jini kuma yana da mahimmanci don ƙirƙirar kwayoyin cuta. Daya daga cikin nau'o'in gina jiki shine kayan lambu. Ya kasance game da abin da yake, kuma menene tushen mafi kyawun furotin kayan lambu, kuma za a tattauna a kasa.

Furotin kayan lambu - cikakken bayani

Bisa ga jerin amino acid, akwai nau'o'in sunadarai guda biyu - cikakke kuma ba su cika ba. Dukan sunadaran sune wadanda ke dauke da dukkanin amino acid (masu muhimmanci) kuma, a matsayin jagora, asalin dabba. Sauran sunadarai na asalin asali sune wadanda basu da mahimmanci amino acid.

Akwai yiwuwar samun cikakken tsari na sunadaran gina jiki ba tare da abinci na asali ba. Ana samun wannan ta hanyar haɗuwa da haɗarin sunadaran gina jiki. Haɗuwa da amino acid marasa iyaka sun bambanta a cikin sunadarai daban-daban. Wannan yana nufin cewa lokacin da aka haɗa nau'o'in kayan abinci guda biyu, amino acid a cikin furotin daya zasu iya biya saboda rashin su a wani. Wannan ake kira furotin cikakke. Wannan ka'idojin shine muhimmi ga kowane cin abinci mai cin ganyayyaki.

Bugu da ƙari, jikin kanta kuma zai iya samar da cikakkiyar furotin, idan aka samar da sunadarai daga maɓuɓɓuga masu tsire-tsire. Cereals ne samfurin tare da ƙananan abun ciki na lysine, kuma ƙwayoyin ba su iya ɗaukar methionine. Wannan ba yana nufin cewa masu cin ganyayyaki suna karɓar amino acid din da take da ƙasa ba.

Haɗuwa da sunadarai na shuka, irin su hatsi da legumes, suna haifar da furotin mai kyau wanda aka yi digiri, kuma a wasu lokuta ma fiye da albarkatun dabba. Soy ne samfurin da abun ciki mai gina jiki mafi girma, wanda za'a iya ɗaukarsa azaman nama.

Cin abinci mai cin ganyayyaki yana da kyau samar da abinci mai kyau na hatsi, legumes, tsaba, kwayoyi da kayan lambu, wanda ya hada da cakuda sunadarin sunadaran juna, ba tare da bukatun kowane addittu ba. Gwa tare da gishiri, sanwici da cuku ko man shanu mai tsami, hatsi da madara (soya ko saniya) da shinkafa tare da peas ko wake - wannan misali ne mai kyau na gina jiki mai gina jiki.

A baya an yi imani da cewa haɗin gina jiki ya kamata a cinye yayin cin abinci. Yanzu masana kimiyya sun san cewa wannan bai zama dole ba, tun da yake jiki yana dadewa har tsawon amincin amino acid. Kyakkyawan abin cin ganyayyaki mai kyau zai iya samar da dukkanin amino acid da sunadaran da jiki ke bukata.

Sources na gina jiki kayan lambu

Kyawawan kayan abinci mai gina jiki ga masu cin ganyayyaki da wadanda suke son canzawa mazajensu don maye gurbin abincin da gargajiya na gargajiya shine kwayoyi da tsaba, wake, kayan soya (tofu, soya madara, soya wake) da hatsi.

Abincin iri daban-daban sun ƙunshi sunadarai daban-daban, kowannensu da nasaccen amino acids. Rarraban amino acid mai muhimmanci a abinci zai iya bambanta. Suna iya bambanta da abin da jiki ke buƙatar don haifar da sunadaran. Yawan adadin amino acid na asali a cikin abincin da ke dauke da furotin ya tabbatar da ingancinta.

Mafi kyaun samfurori na kayan lambu sun ƙunshi dukkanin amino acid din da suke cikin raga, tun lokacin jiki yana buƙatar samar da furotin mai kyau. Idan sunadaran sun ƙunshi akalla ɗaya ko fiye na amino acid na asali, an bayyana shi azaman mai gina jiki mai ƙananan.

Yaduwar yawan sunadarai yawancin yawancin amino acid ne, da kuma kasancewa da gina jiki mai gina jiki, wanda gabanin ya zama daidai. A wannan mahimmanci, ba abin mamaki bane cewa albarkatun gina jiki na dabba, kamar nama, qwai, madara da cuku, yawanci shine jikin da ake so.

Masu kwarewa sun kirga jerin sunadarai masu amfani da kayan lambu, bisa ga abubuwan da suke ciki a samfurin. Duk da haka, ya kamata a tuna cewa wannan samfur ne kawai. A lokacin dafa abinci, adadin sunadaran zai iya bambanta da muhimmanci.

Kayan kayan lambu (da 100 g na samfurin)	Sunadaran (g)
Avocado	2	Grenades	0.95
Abarba	0.54	Kasa mai sauki	1.21
Asparagus	2.2	Oat bran	17th
Almonds	21	Oats	16.89
Ayaba	1.09	Tumatir na Orange	1.16
Wake	21-25.3	Walnuts	15th
Broccoli	2.82	Eggplant	1
Brussels sprouts	3.38	Oranges	0.94
White shinkafa	6.5	Peaches	0.91
Gudun shinkafa mai tsawo	7.13	Gero	11.02
Ganye na fari	0.69	Ƙungiyar tafa	16
'Ya'yan inabi	0.63	Melons	0.84
Namomin kaza	1.8	Radis	0.68
Namomin kaza, gwangwani	3.4	Rye gurasa	10
Kankana	0.61	Ganye na ruwan inabi	0.77
Peas	5.42	Turnip	0.9
Fiber wake	1.82	Sweet barkono barkono	1
Ganye Zaitun	1.03	Sweet barkono barkono	0.86
Savoy kabeji	2	Plum	0.7
Apricots	1.4	Fig	0.75
Ba'a dankali ba	2.02	Soya	36.9
Farin kabeji	1.98	Alayyafo	2.86
Brown shinkafa	7.94	Leek	1.5
Cashew kwayoyi	18th	Sesame	18th
Kiwi	1.14	Crackers	10.8
Kayan Sinanci	1.2	Suman	1
Dill	1	Kirki ba	26th
Kokwamba	0.65	Man shanu	25
Albasa	0.8	Masara	9.42
Pears	0.38	Seleri	0.7
Alkama na hatsi	7.49	Chicory	0.6
Doard	1	Red tumatir	0.88
Kwayoyi	15th	Red dankali	2.14
Lemon	1.1	Red inabi	0.72
Ƙananan Yankin Asiya	0.5	Red kabeji	1.43
Taliya	10.8	Beets	1.2
Mango	0.27	Pistachios	21
Mandarins	0.81	Apples	0.26
Karas	0.93	Strawberries	0.58

Abũbuwan amfãni daga furotin kayan lambu

Bisa ga binciken da aka yi game da maza da mata 5,000, hawan jini yana ƙaruwa sosai tare da amfani da kayan lambu, legumes da kuma hatsi a lokacin da aka kwatanta da wadanda suka ci nama. Wannan ya tabbatar da cewa masu cin ganyayyaki, mafi mahimmanci, ba za su sha wahala daga hauhawar jini ba, saboda haka, da cututtukan cututtukan zuciya masu cututtuka za su kasance da muhimmanci fiye da sauran. Bugu da ƙari, an yi imani da cewa amfani da cin ganyayyaki shine rashin ƙarfi da karfin sunadarai. Wannan yana kawar da hadarin osteoporosis da matsaloli na koda. Irin wannan cin abinci ne mai kyau don hana ƙwayar gastrointestinal kuma yana taimakawa wajen kawar da toxins daga jiki. Wato, za ku iya yin amfani da shi har zuwa wani lokaci, dawowa, saboda haka, zuwa abincin da ake ci. Wannan ba zai lalata jiki ba, amma, akasin haka, zai taimaka sake dawo da matakan da yawa da suka kasance a cikin matsala.

Adadin da ake bukata na gina jiki kayan lambu

Nazarin ya nuna cewa ba mu da bukatar yawancin furotin kamar yadda muka rigaya muka gani. Mahimmancin adadin sunadarai ga tsofaffi da yara ya fi karfin hallara a cikin shekaru 20 da suka gabata. Yawancin gina jiki yana bukatar lokacin daukar ciki, duk da haka, ya kasance ba canzawa ba. Kuma wannan yana iya fahimta, tun da girma da ci gaba da tayin, yawancin ba kawai shuka ba, amma har ma sunadaran sunadarai. Wannan shi ne yanayin lokacin da ya fi dacewa don dakatar da cin ganyayyaki na dan lokaci. Amma a cikin sauran jama'a sun kai gagarumin abinci mai yawa.

Yawancin yawancin sunadaran da aka ba da shawara sune kawai lokacin da aka sadu da bukatun makamashin jiki. In ba haka ba, ana amfani da sunadaran abinci don samar da makamashi, ba domin girma da kuma dawo da su ba. Wannan ba koyaushe yana amfani da samfurori masu gina jiki. An yi imanin cewa ana amfani da samfurori masu kyau na carbohydrates don samar da makamashi.

Ba kamar mutane masu zane-zane, 'yan wasa da wadanda ke aiki a cikin aiki ba, ba dole ba ne ƙara yawan amfanin sunadaran. Rashin makamashi da ake buƙata don aiki mai ƙarfi shine mafi kyawun bayar kawai daga carbohydrates. Amma tare da ƙarin kayan jiki tare da furotin za'a iya samun karuwa a cikin ƙwayar tsoka. Wannan shi ne abin da ake amfani da abinci mai gina jiki na wasanni.

Furotin na kayan lambu yana da amfani idan yayi kwatanta da gina jiki. Wannan wata hanya ce mai kyau ga waɗanda basu so su ci naman, qwai da kayayyakin kiwo a kowace rana, suna shakkar ingancin su ko suna jin tsoron satura jiki da furotin. Yin amfani da mafi kyaun kayan gina jiki na kayan lambu, ba dole ka damu da lafiyarka ba. Zai zama kyakkyawan kyau.