A cikin yanayi na cikakken hutawa da rashin abinci kowace rana, zamu rasa akalla 30 g na gina jiki. Tare da kowane aiki - har ma fiye. Wannan hasara dole ne a sake cikawa akai-akai. Idan wannan bai faru ba, jiki yana amfani da "albarkatun" nasa: yana fara kwakwalwa sunadarai mafi sauƙin tsokoki na hanta, hanta da jini a cikin sassanta. Sabili da haka, lokacin da aka ƙayyade abubuwan da ake bukata na gina jiki, an ce game da "ƙananan ƙwayar cuta" - kwanakin yau da kullum a ƙasa wanda akwai hadarin rai, da kuma "mafi kyawun furotin" - adadin furotin da yake wajibi don lafiyar jiki. Duk da haka, ciwon haɗari mai gina jiki zai iya haifar da girma mai nama. Amino acid, wanda ba a haɗa su cikin tsarin samar da makamashi ba, ana ajiye su ne a cikin nau'in lipids. Don "gina" jiki mai kyau, ƙarfafa ƙarfin horo bai isa ba. Dole ne jikinka zai karbi adadin furotin da yawa a kullum.
Nawa za a rataya a cikin ma'auni?
Bari muyi magana a yanzu cewa 30 g shine furotin mai tsabta, ba nauyin samfurin (a cikin 100 g na nama na kaza, alal misali, ya ƙunshi 20-22 g na gina jiki, da kuma 100 g kifi - 15-20 g). Kuma wannan adadi shi ne kishiya. A gaskiya, bukatun jiki yana dogara ne akan dalilai da dama: jima'i, shekaru, nauyin jiki, yanayi masu rai, yanayin kiwon lafiya da salon rayuwa. Alal misali, kamar yadda yawancin tsarin jiki na jiki ya bukaci sau uku fiye da wanda ya tsufa, yaro ne sau biyu, tsofaffi 20% fiye da 'yar shekaru 30, suna zaune a cikin yanayin zafi fiye da mazauna yankunan sanyi. Bukatar sunadarai ga jiki, na gina jiki yana ƙaruwa bayan raunuka da cututtuka, a cikin waɗanda suke yin aiki a kai a kai da / ko wasanni akai-akai. Kuma a cikin akwati na ƙarshe, ƙayyadadden lokaci da ƙarfin horo zasu tabbatar da su. Idan mace tana bukatar, a matsakaita, 0.80 g na gina jiki a kilo kilo na nauyin jiki, to, tare da aikin motsa jiki na yau da kullum - 1.5 g ta 1 kilogiram na nauyin jiki, tare da m - har zuwa 2.5 g ta 1 kg na nauyin jiki. Yaduwar furotin a cikin abincin yau da kullum na mutumin da yake da lafiya ya kamata ya lissafa -12% na yawan adadin adadin kuzari. Ga mutumin da ke cikin wasanni - 13-15%. Kuma ga wadanda suke so su gina tsoka, daga 18 zuwa 25%, amma ga wani ɗan gajeren lokaci.
Yancin zabi
Yana da kyawawa don rubuta "al'ada" tare da cikakkun sunadarai. Sun ƙunshi irin waɗannan amino acid irin su valine, isoleucine, leucine, lysine, methionine da sauransu. Kwayar kanta ba zata iya haɗa su ba, rashin alheri. A matsayinka na mulkin, waɗannan sunadaran sunadaran dabba, wanda, ta hanyar, suna da alaƙa mafi kyau: daga samfurori da ƙwai - gaba ɗaya, kuma kusan dukkanin nama, kaji, da kifi da hanta. Duk sunadarai kayan lambu sun fi yawa ko žasa m. Banda shine sai dai waken waken soya, amma a ciki akwai isasshen lysine da threonine, kuma halin da ake ciki a tsakanin masu cin ganyayyaki shine mawuyacin hali. Hanyoyin waken soya a matsayin tushen magunguna na kayan lambu sun kawo sakamako mara kyau ga mutanen Turai. Soy ba wani samfurin gargajiya ne a gare mu ba, kuma tsarinmu na enzymatic bai dace ba. Saboda haka, sau da yawa akwai nau'o'i daban-daban na rashin lafiyar. Bugu da ƙari, da sunadarai daga soya, da kuma daga wasu hatsi, an lalace sosai.
Kuma a karshe, an yarda da wannan al'adar don canzawa. " Don daidaita ma'aunin abincin ga sunadarai, masu cin ganyayyaki da magunguna, yana da sha'awar sanin abincin amino acid na abincin da suke cinye: duk amfanin gona na hatsi ya ƙunshi kadan lysine; a cikin masara, wake da kwayoyi, tryptophan bai isa ba, a cikin oatmeal da lentil, methionine. Bugu da ƙari, ya kamata a tuna cewa sunadarin sunadarai ba su cika ba. Sabili da haka, da farko, ya kamata a rage yawan abincinku zuwa matsakaicin, hada kayan abinci tare da dabba, kuma na biyu, akwai kayan lambu mai gina jiki a cikin isasshen yawa. Ƙimar nazarin halittu mai gina jiki ta ƙaddara ta hanyar hanyar shiri. Lokacin da nama mai zafi, musamman, ya rage abun ciki na wani muhimmin abu ga mutane - lysine.
Additives ba sa bukatar
Don gaggawa ƙarfafa tsokoki, mutane masu yawa 'yan wasa suna gwaji don daukar nauyin kariya. An samar da su a cikin nau'i-nau'in cocktails, "sanduna", powders ... Har ila yau, an samar da abinci mai wadata da sunadarai. Amma ya kamata ka bi da su da taka tsantsan. A matsayinka na mai mulki, waɗannan sune samfurori na samfurori na masana'antu da ke dauke da abincin da ba abinci ba: masu kiyayewa, abubuwan dadin dandano, da kayan shafawa, da kayan dadi. Ana ci gaba da kariyar protein sau da yawa akan kiɗa da soya, wasu lokuta kwai. Yin amfani da irin wadannan kariyan maimakon samfurori na halitta ya rage iyakar sunadaran gina jiki. Kuma, bayan haka, me yasa akwai foda akan madara ko qwai tare da adadin sunadarai, lokacin da waɗannan samfurori suna samuwa a cikin irin su? Ƙimar nazarin halittu mai gina jiki ba ya dogara ne kawai akan asali ba, amma har ma akan ingancin tushen kanta. Ƙari, alal misali, a cikin nama na launi na haɗin kai, ƙananan ilimin halitta na sunadarai.
Raba kuma hada
Don tabbatar da cewa sunadarai suna da kyau, yana da muhimmanci a kiyaye wasu dokoki da yawa. Na farko, kada ku ci dukan yini a lokaci ɗaya, a cikin wani wuri, kuma ku rarraba shi tsakanin yawancin abinci. Yankin gastrointestinal ba shi da ikon kirki fiye da nau'in nau'o'in gina jiki a lokaci daya. Enzymes ba zai iya jimre wa mutane da yawa ba. Abu na biyu, hada su tare da kayan lambu da kuma carbohydrates masu haɗari. Tabbatar: wannan shine yadda sunadaran sunadaran mafi kyau. Sau da yawa sun haɓaka tsarin aiwatar da cututtukan sunadaran jiki, kuma a hade tare da carbohydrates, akasin haka, wannan tsari ya hana. Kuma, a ƙarshe, idan ka ƙara yawan abincin gina jiki, kana buƙatar ƙara da amfani da ruwa. In ba haka ba, za a iya maye gurbi, tun da kwayoyin nitrogen ba za a cire su daga jiki ba kuma za su fara jan hankalin ruwa daga gare su daga kyallen.