- game da amfanin furotin ga mutane;
- abin da zai faru idan ka ware kayan abinci mai gina jiki daga abinci, ko kuma, a wasu lokuta, sauke abinci tare da furotin;
- yadda za a lissafta nauyin gina jiki ta nauyi;
- abin da samfurorin sune sunadarai (tebur);
- irreplaceable kayayyakin don gina jiki rage cin abinci;
- wani menu mai kimanin don slimming.
Fiye da sunadarin sunada amfani?
Protein shine babban kayan gini ga jiki. Wadannan kananan kwayoyin ne wadanda ke shiga cikin gina kwayoyin halitta da DNA, sun hada da samar da enzymes, suna da alhakin ladaran fata (collagen), halakar da gubobi da kwayoyin cuta, canja wurin oxygen (hemoglobin) ta jiki, da kuma karya cikin amino acid. Kuma wannan ƙari ne kawai na abin da furotin yake da amfani ga mutum.
Ga 'yan wasa, sunadaran taimakawa wajen gina ƙwayar tsoka, nauyin nauyi yana samar da tsari mai yawa na narkewa, wanda zai kara yawan makamashi. A kan assimilation na kaji, jikin ya ciyar da kashi 10 cikin 100 na makamashi, a kan cake kawai 5%.
Mene ne haɗari wanda ba'a amfani dashi na gina jiki ba don mutum?
Dukkancin raunin lokaci da haɓakar furotin a jiki suna da mummunar tasirin lafiyar mutum.
Yanayi:
- Rashin haɓakar fata (cellulite, ƙaddarar launi, tsabta);
- Rage ƙwayar tsoka, atrophy (ƙuntatacciyar ƙuntatawa a cikin sunadaran zai haifar da haɗarin tsoka, tsokaci misali ne mai guba);
- Rashin kusoshi, hasara gashi;
- Tsare-tsaren sautin jijiyoyin jiki, valvular da kuma kwayoyin murfin zuciya.
Excess:
- Cigaba (guba) na hanta da kodan da samfurori na ragowar furotin;
- Matsaloli da ciki;
- Kiba na hanta (m hepatosis);
- Matsalar zuciya.
Tare da furotin ya fi kyau kada ku yi dariya: kada ku rage ko ƙara yawan kuɗin yau da kullum a kanku.
Yaya za a lissafta kowace rana yawancin gina jiki ta nauyi?
Daidaita yawan furotin yau da kullum yana da sauƙi.
Don salon rayuwa - 1 g na gina jiki da 1 kg na nauyi;
Don ƙananan aiki - 1.5 g na gina jiki da kilogram na nauyi;
Don rayuwar rayuwa da kuma son samun nauyi - 2-2.5 grams na furotin da kilo 1 na nauyi.
Amma a lokaci guda, samfurori da samfurori bai kamata ya kasance fiye da kashi 15-20 cikin 100 na yawan abinci na yau da kullum ba.
A cikin 1 g na gina jiki ya ƙunshi 4 kcal. Don ƙididdige abun da ke cikin caloric na samfurori masu gina jiki, ninka yawan adabin (grams) ta 4.
Yadda za a ƙidaya adadin kuzari don rasa nauyi, karanta a nan .
Jerin abubuwan Samfur
Hakikanin magunguna na abinci mai gina jiki shine kaza, nama da nama mai turkey. Na gaba zo abincin kifi, kifi da ƙwai kaza. Ba tare da su ba, abincin yau da kullum na abinci mai lafiya ba za a iya tunaninta ba. Ba za ku iya sha madara ba, kada ku ci cuku, amma akwai nama na 150 ko kifi - masu sayarwa na amino acid masu muhimmanci - ana buƙata kawai.
Cereals da kwayoyi ma sune tushen furotin, amma suna cikin abinci mai gina jiki-carbohydrate. Abun amino acids a cikinsu yana da yawa sau da yawa. Haɗa hada-hadar dabbobi da kayan lambu a cikin rabo na 60/40%, to, jikin ya cika da abubuwa masu amfani.
By hanyar, macaroni da haɗin gwargwadon furotin da ya fi 11 g da 100 g kwatanta da furotin kayan lambu. Feel free saya.
Waɗanne abinci ne akan abinci mai gina jiki da yamma? Ƙananan kifaye kayan abinci da kuma 'ya'yan itatuwa masu yawa - babban abincin dare.
Protein samfurori don asarar nauyi, Tables
Don abincin rana, ku ci abinci tare da abun ciki mai gina jiki mai girma na 12-15 grams, don abincin dare 10 zuwa 15 grams na gina jiki da kuma ga marigayi snacking na 5 zuwa 10 grams na gina jiki.
Don tabbatar da cewa abincinku ya bambanta kuma yana da amfani, muna bayar da jerin "abinci mai gina jiki 100 don cin abinci na All".
Wadannan batutuwa sun nuna nauyin gina jiki, mai yalwa da carbohydrate, kazalika da abun da ke cikin calories da kayan shayarwa da nama.
Wannan tebur ya ƙunshi samfurori TOP-12 tare da kayan gina jiki.
| Sunan samfur | Sunadaran, g | Fats, g | Carbohydrates, g | Energy darajar da 100 g, kcal |
| Alkama | 11th | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Rice | 7th | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| White wake | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| Walnuts | 16.2 | 61 | 11.1 | 656 |
| Kirki ba | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Masara | 8.3 | 1.2 | 7.5 | 74 |
| Peas | 23 | 1.6 | 58 | 648 |
| Soya | 35 | 17.3 | 26.5 | 402 |
Menu don rana don abinci mai kyau
Dafa:
- oatmeal a kan madara + 1/3 banana - 150 grams;
- gida cuku 1% + raisins + 1 tsp. fiber - 150 grams;
- apple-oatmeal pancakes tare da zuma - 3-4 inji mai kwakwalwa.
Abincin burodi: 'ya'yan itace ko kayan lambu
Abincin rana: (rabo daga 100 grams)
- buckwheat + drumstick na kaza kamar wata + sauerkraut;
- lu'u-lu'u / shinkafa miya a kan mai-mai-maiɗa mai yisti + gishiri daga gurasa marar yisti;
- Sugar kayan lambu ba tare da dankali + kaza fillet a tafarnuwa miya (150-200 g) + yanki na burodi maraƙin.
Abincin burodi : 'ya'yan itace ko kayan lambu
Abincin dare: (sabis na 100 grams)
- lean kifi ga ma'aurata, da kayan lambu;
- kayan lambu mai cin ganyayyaki;
- gida cuku tare da kirim mai tsami 15% da dried apricots.