A cikin cin abinci na mutumin zamani kuma ƙananan furotin ne. Wannan yana haifar da ragewa a cikin rigakafi, allergies, cututtuka na hormonal, cututtuka na tsarin jijiyoyin jini. A halin yanzu, kada ka yi hankali ga kowane samfurin da kake ganin ambaton sunadarai - wadatar kayayyakin gina jiki dole ne ya dace da wasu ka'idoji.
Yadda za a zabi samfurori masu gina jiki?
Akwai wasu bukatun guda biyu da ya kamata a rike da hankali lokacin zabar abinci mai arziki a furotin. Wannan shi ne nauyin haɓaka mai gina jiki da kuma abun ciki mai gina jiki mai girma wanda kewayar adadin kuzari.
Idan "ilimin kimiyya", zai yi kama da wannan:
- samfurori masu arziki a sunadarai dole ne sunada darajar sinadarai - wannan yana nuna cikakken amino acids (rabo daga abun ciki na muhimman amino acid a cikin samfurin);
- da kuma darajar nazarin halittu - wannan yana nufin cewa samfurori mai gina jiki yana da kyau kuma ya digested kuma ya cika shi zuwa matsakaicin.
Wadannan halaye guda biyu suna haɗuwa a yawancin abinci tare da abinci mai gina jiki. Mafi mahimmanci, haɗin gwaninta shine 1.0, ko kimanin kimantawa.
Wannan mahaɗin (1.0) ya dace da samfurori masu zuwa:
- madara;
- soya furotin;
- qwai.
Na gaba, ba mahimmiyar mahimmanci ba, ma'auni akan zafin abinci na gina jiki shine rabo daga furotin da mai. Samfurin ba zai iya kasancewa furotin kawai (idan ba haka ba ne game da maida hankali akan kayan abinci na wasanni), har ila yau yana dauke da mai, wanda ba shi da maraba a kan abincin. Mafi yawan abincin "furotin" da abun ciki mafi ƙasƙanci:
- ƙudan zuma zuciya;
- kaman dabbobi;
- shrimp;
- tuna;
- chum;
- ruwan hoda;
- saury;
- squid;
- Pollock;
- Lambar pollock;
- dukan Peas;
- wake;
- nama nama;
- Cuku cuku ne mai ƙananan.
Don wannan duka, 2/3 na yaduwar gina jiki a jikin mutum ya kamata ya zama sunadaran dabba, da kuma 1/3 - kayan lambu. Kuma batu a nan shi ne kawai furotin dabba ya fi kusa da abun amino acid, mafi yawan "'yan ƙasa" ga mutum, shi ya sa aka fara digested.
Amfanin protein don rage cin abinci
Ba zamuyi magana game da muhimmancin amfani da furotin a cikin jiki ba, kuma yadda ba tare da shi ba, "mummunan" kowace tantanin jikin mutum - ya san ko da yaran. Duk da haka, ba kowa ba san cewa furotin yana rinjayar tsarin asarar nauyi.
Ana kiyasta abun da ake amfani da protein a matsayin "mai gina jiki" kuma ba ma game da gaskiyar cewa abincin sunadarai sun fi calories fiye da hatsi da kayan lambu, amma sunadaran sun rage tsarin aiwatar da narkewar carbohydrates, don haka muna kiyaye jin daɗi na tsawon lokaci. Don wannan asusun, an ba da damar da za ta ci ƙasa.
Bugu da ƙari, kasancewar gina jiki a cikin abinci tare da haɗin jiki yana taimakawa wajen ci gaba da karuwa na tsoka. Kuma tsokoki suna cinye calories, koda lokacin da ba komai bane. Rashin karuwa a cikin ƙwayar tsoka yana ƙaruwa da sauƙi sau da yawa, kuma wannan yana da amfani sosai yayin da kake ƙoƙarin rabu da haɗin mai.
Saboda haka, a gare ku zaɓi na samfurori don cin abinci mai gina jiki:
- nama mai-mai-mai girma;
- kifi da abincin teku;
- madara, zai fi dacewa goat;
- kwai fata;
- gida cuku har zuwa 5% mai abun ciki;
- cuku zuwa 25% mai abun ciki;
- soy, soy madara da tofu;
- albarkatun furotin da legumes na takin - buckwheat, chickpeas, wake, mung wake, peas;
- kwayoyi.
Nawa furotin ne mutum yake bukata?
Da abin da kayan haɗin gwiwar ya fi dacewa a lokacin hasara mai nauyi - alama ce. Amma tare da sashi duk da haka. Babban tushen furotin a rana shine nama da kifi - girman su a kan farantin ya zama daidai da girman dabino ba tare da la'akari da yatsunsu ba.
A rana muna buƙatar 100-120 g na gina jiki mai zurfi. Wannan ba yana nufin cewa nama na 100 grams da kuka samar da kansu ba. Na farko, nama baya kunshi furotin mai tsarki. Abu na biyu, ba'a cika furotin sosai, don haka don samun sashi na 100 g, kuna buƙatar "gabatar" zuwa ga abincinku da naman da kifaye, da kayayyakin kiwo, har ma da sunadaran kayan lambu.