Muna da furotin 20%, amma duk da haka, kowace rana muna bukatar mu cika wannan ma'auni tare da kimanin 100 g na gina jiki daga abinci. Mutumin yana ciyarwa a cikin rayuwa mai yawan adadin sunadarin furotin - jini, enzymes, filasta tsoka, gyaggyarawa da kwayoyin halitta, duk wannan yana ɗauke da furotin, wanda dole ne a biya masa wani abu. Muna da hanyoyi guda biyu - dabbobi masu gina jiki da kayan lambu, wanda dole ne ingancin gaske.
Darajar gina jiki mai gina jiki
Cincin abinci mai gina jiki an rarraba shi ta hanyar abun da ke samfurori da kuma jima'i na assimilation. Saboda haka, sunadarai na kayan lambu basu da mahimmanci ga dabbobi a cikin alamomi guda biyu.
Kwayoyin dabbobi suna dauke da amino acid mai muhimmanci a cikin cikakken tsari, kayan lambu, yawanci, basu dauke da guda biyu ko biyu amino acid mai muhimmanci. Alal misali, dankali da legumes na jinsin basu ƙunsar methionine da cysteine, hatsi - lysine da threonine. Daga cikin sunadarin sunadarai, mafi kyawun abun da ke ciki zai iya fariya:
- Peas;
- waken soya;
- wake;
- buckwheat da oatmeal.
Mafi yawan furotin mafi yawan ya ƙunshi cikin:
- madara;
- kifi;
- qwai;
- nama.
Ta hanyar digimal, cin abinci mai gina jiki za'a iya rarrabawa:
- nama, kifi, kwai fata, madara - ana cike da 90-100%;
- furotin daga hatsi da kayan lambu - 80%;
- furotin daga legumes na jikin - 70%;
- sunadaran gina jiki - har zuwa 40%.
Saboda haka, kashi 60 cikin 100 na gina jiki a cikin abincin mutum ya kamata ya kasance daga asalin dabba.
Matsayin sunadarai cikin abinci mai gina jiki
A gaskiya, muhimmancin sunadarin sunadarai ya kamata a tantance su ba kawai a cikin abinci mai gina jiki ba, har ma a kowane bangare na rayuwa. Sunadaran sune kayan gini don sabon abu, don haka idan muna son jiki ya sake sabunta kansa, muna bukatar furotin. Babban ayyuka na sunadarai:
- sunadarai kai tsaye shiga cikin tsarin kowane kwayar jikin mutum;
- Mafi yawan hormones (insulin, glucagon) da kuma enzymes sunadarai ne;
- muhimmancin sunadarai a cikin abinci mai gina jiki yana da girma, saboda wadannan kwayoyin sun haɗa dukkan matakan da ke faruwa a cikin jiki, wato, su ne neurotransmitters - masu watsa bayanai daga kwakwalwa zuwa cell, daga cell zuwa tantanin halitta;
- sunadaran sunadarai ta hanyar jinin jini - lipoprotein sunada mai, haemoglobin, oxygen, transrin - iron ;
- adadin sunadaran sunadarai a tabbatar da tabbatar da ciwon immunoglobulin a cikin jini - sun kariya daga cututtuka, hanzarta aiwatar da yaduwar jini.
Lokacin da furotin yana bukatar karin ...
Gaskiyar cewa sunadaran gina jiki ne, mun riga mun sani. Saboda haka a duk waɗannan lokuta inda jiki yake buƙata a sake "sake ginawa", dole ne mu cinye yawan adadin furotin. Wadannan sune:
- lokaci bayan aikin tiyata, ƙwayoyin hannu, chemotherapy;
- tare da asarar jini, tarin fuka, corticosteroids da maganin rigakafi;
- tare da cututtukan cututtuka na narkewa, fractures, konewa.
Duk da haka, mafi sauki kuma mafi muni shine bukatun jiki don gina jiki saboda ayyukan wasanni. A irin waɗannan lokuta, ba za ka iya yin ba tare da abinci mai gina jiki ba.
Abinci mai gina jiki shine tsabtace sunadarai (masu carbohydrates, fats, fiber ) wadanda suke tunawa da sauri ba kawai a cikin yanayi (kamar nau'in gina jiki whey) ba, amma kuma saboda wannan tsaftace tsabta.
Irin wadannan sunadarin sunadaran ne don 'yan wasa a cikin wadannan lokuta idan yawancin sunadarin baza su iya cika su ba tare da abinci na yau da kullum - kawai za su ci sau 7 a rana, kuma a lokaci guda, ta hanyar mu'ujiza, ba za ta wuce yawan adadin caloric ba. Protein daga cin abinci mai gina jiki kada ya kasance fiye da kashi 50% na adadin sunadarai da ake cinyewa a kowace rana. Abincin abinci na abinci ya dace, ba maye gurbin abinci ba.
Duk da haka, furotin da suka wuce sune mafi muni fiye da kasawa. Sabili da haka, ko da kayan gine-gine mai dadi na kayan shakatawa ba za a yi amfani da su ba tare da kulawa, a matsayin kayan zaki ga kowa ba, ba tare da ainihin bukata ba.