Ga mata da yawa, kalmar nan "furotin" tana da alaka da abincin da ake ci da abincin da ke cikin abinci. Sabili da haka, wannan abu ne mai mahimmanci ga jiki yayin da yake aiki mai tsanani. Amma idan yana da sauƙi don duba wannan ƙarin, to, zaku iya ganin cewa wannan haɗin gina jiki ne. Haka muke ci kullum don abinci. An kawai hada shi cikin foda. Yana nuna cewa zaka iya rasa nauyi tare da furotin.
"Protein" kalma ce ta Ingilishi, a cikin fassarar - "mafi girma". Saboda haka, gina jiki shine babban bangaren jikin mutum. Ta hanyar, har ma DNA strands ne daga cikin gina jiki. Saboda haka, yana da mahimmanci ga jiki. Ana rarraba sunadarai zuwa wasu muhimman abubuwa, irin su amino acid (akwai kawai 21 daga cikinsu). Sannan sun kasance sunada kwayar halitta a jiki.
Mutane da yawa sun san cewa ana amfani da furotin don samun nauyi. Amma ana iya amfani dashi don rage yawan kilogram. Mata suna da shakka game da sunadarai kuma sunyi la'akari da cewa ilimin sunadarai ne wanda zai kawo mummunar cutar fiye da kyau. Amma wannan kuskure ne, kuma wannan labarin zai taimaka wajen tabbatar da hakan.
Rage nauyi tare da furotin
Abincin yau da kullum na samar da ƙimar yawan ƙwayoyin mai da kuma carbohydrates a cikin abincin su, da kuma wasu sunadaran. Amma furotin yana da matukar muhimmanci ga kwayoyin. Saboda haka, abincin da ba tare da kyauta ba, wanda ke haifar da mata zuwa cututtukan cututtukan da ke cikin hatsari, suna da hatsarin gaske. Ya kamata ku mai da hankali ku zabi abincin da ya dace, idan ba ku so ku biya tare da lafiyarku. Ba tare da gina jiki ba, kusoshi, hakora, gashi ya fadi, yanayin fata yana damuwa.
Kwayoyin proteins sun karya saukar kwayoyin halitta a jikin mutum kuma sun hada su. Masanan sunyi jinkirin tsarin tsufa da kuma taimakawa ga collagen, elastin (wanda bai sani ba, yana sa fata ya fi na roba da kuma ci), keratin (yana da muhimmanci ga gashi).
Muna dan kadan daga cikin abu mafi muhimmanci. Yau muna da batun batun asarar nauyi. Mafi kyawun shirin don rasa nauyi shine abinci mai kyau. A lokacin wasanni, jikinmu yana da asarar sunadaran gina jiki, sannan kuma akwai buƙatar buƙata mai gina jiki. Kuma ba tare da sunadarai ba, sannu mai hankali yana ƙone mai. Don haka ana iya la'akari da cewa sunadaran shine maidawa akan tsari mai ƙona. Ba tare da shi bazai rasa nauyi. Wannan sashi yana digested fiye da carbohydrates da qwai, amma yana jinkirin saukar da narkewa. Kuma mutum baya jin yunwa na dogon lokaci.
Amfanin Protein :
- Yana bunkasa tsarin rigakafi.
- Yana inganta metabolism cikin jiki.
- Rage nauyi na jiki.
- Ƙara ƙwayar tsoka.
- Na dogon lokaci rage cin abinci.
Daga cikin wadansu abubuwa, sunadaran suna fama da damuwa. Yana sarrafa cortisol a cikin jini kuma yana taimakawa wajen daidaita ka'idojin serotonin. Saboda haka, zaku kasance cikin yanayi mai kyau ko da kuwa halin da ake ciki.
Da dama sunadarai
A yau zabin abincin abincin wasanni yana da yawa. Kuma yana da matukar wuya a yi zabi mai kyau, musamman ma idan kai ne farkon wannan. Amma za mu taimaka wajen zaɓin kariyar kari don asarar nauyi. Menene zai fi kyau?
- Anyi la'akari da samfurin Protein abu ne mafi mashahuri. A cikin abun da ke ciki shine babban haɓakar gina jiki, kimanin 90%. Farashin samfurin yana karɓa, saboda haka ana karɓa sau da yawa.
- Furotin Whey. An hada shi daga madara na halitta. Wannan samfurin ya ƙunshi lactose, furotin, ma'adanai. Wannan shine mafi kyawun furotin wanda ya fi dacewa a cikin farashi. Yawan yawan furotin da ke cikinsa yana bambanta daga 50 zuwa 80%.
- Whey Protein Hydrolyzate. Mafi tsada na nau'ikan furotin. Amma ya ƙunshi mafi yawan yawan furotin - 95% Daga wannan za'a iya tabbatar da cewa babu wani abu mai yalwa a cikin wannan ƙarin. Ba abu mai dadi ba ne don dandana, ɗan haushi kaɗan.
Rashin nauyi tare da furotin: yadda za a yi amfani da shi?
Duk ya dogara ne akan rayuwar mace, shekarunta da lafiyarta. Sabili da haka, kafin shan shi, ya kamata ka tuntubi likitanka. Yawancin lokaci dauka 1 g ta kilo 1 na nauyin nauyi. Wadanda ke da rawar jiki a wasanni, sun kai 2.5 g. Domin asarar nauyi, zai fi kyau don yin hadaddiyar giya. Ya ƙunshi 15 g na gina jiki. Ɗauka ya zama sa'a daya kafin abinci ko bayan motsa jiki.
Gasar girke-girke mai gina jiki
A cikin bluender, ƙara kopin madara madara, to, yogurt da kopin gida cuku. A cikin ƙwayoyi, akwai irin abu kamar casein. Yana jinkirta tsari mai narkewa kuma yana hana lalata kwayoyin tsoka. Kuma yogurt zai iya fariya da kwayoyin mara amfani da ke inganta lafiyar mata. A cikin kwano, ƙara furotin foda (2 tablespoons), a maimakon foda, zaka iya ƙara cakuda ricotta. Kowane abu yana da kyau a haɗe shi a cikin wani abun da ake ciki a masallaci.
Don bada dandano na hakika a cikin hadaddiyar giyar, kana buƙatar ƙara 1 teaspoon-mai-mai tsami. Don dandana, zaka iya ƙara 'ya'yan itace (misali,' ya'yan tumbu, orange ko kiwi, sai dai banana). A ƙarshen dafa abinci ana bada shawara don ƙara nau'i biyu na man zaitun ko linseed. Ɗauki hadaddiyar giyar nan da nan bayan shiri. Idan ya fita da yawa, to ana iya zuba shi a cikin akwati kusa da rufewa da adana a cikin firiji.
Yanzu zaku iya saya furotin da aka shirya da tsawa tare da dandani daban-daban. Idan kana yin wasanni, dole ne kawai. Sabili da haka ku yi sauri kuyi nauyi kuma ku yi bankwana ga kitsen ku. Yi nasara naka!