Daga dukkan nau'o'in furotin da suke samuwa a wannan lokacin, shine ƙwayar hawan da aka dauke shi mafi kyau, tare da haɓakar iyakar halitta da kuma tasiri. Wannan samfurin ne na musamman wanda ya ƙunshi cikakken kewayo na gina jiki wanda ya wajaba ga jikin mutum.
Protein na kwai fari
Ya kamata a lura cewa cikakken hadaddun amino acid yana samuwa ne kawai a cikin cikakken kwai, wanda ya ƙunshi furotin da ƙwayoyi. Duk da haka, a aikace, 'yan wasa, a matsayin mulkin, suna amfani da kwai kawai, tun da yolk ya ƙunshi fats. A gefe ɗaya, wannan ita ce hanyar da ta dace, a daya - saboda wannan zabi, yawancin amfanin da ake samu daga cin nama ya ɓace.
Yawan fata yana dauke da 11 g na gina jiki da 100 grams. Kuma wannan yana nufin cewa mai neman motsa jiki, wanda yake buƙatar karɓar nau'in gina jiki 110, dole ne ya ci kilo kilo na fata. Wannan yana da wuyar gaske, la'akari da cewa likitoci ba su ba da shawarar su shiga cikin ƙwai ba kuma suna cin abinci fiye da guda 3 kowace rana.
Ya kamata a yi la'akari da cewa gina jiki mai gina jiki ne kawai yake digiri ne kawai ta hanyar 50-60%, yayin da dukkanin sunadarai guda ɗaya, amma a cikin nau'in burodi ana shafar jikin mutum ta 95%. Saboda haka ƙaddamarwa mai sauki - tabbas za ku ci qwai da aka dafa, ba raw su ba.
Abin farin ciki, gina jiki mai gina jiki, wanda za'a iya samuwa a cikin kayan ado na abinci mai gina jiki, an yi shi ne daga qwai mai qwarai, don haka zaka iya dogara akan iyakarta ta jiki.
Yaya za a gina gina jiki a gida?
Mutane da yawa masu sana'a suna da sha'awar yin furotin a kansu. A matsayinka na mai mulki, dukkansu suna karar da cewa suna tafasa ne kawai (a cikin ruwa ba tare da harsashi), kuma suna kira shi "ware". Tabbas, bisa ga wannan fasaha, zaka iya samun kwai kwai kwaikwayo.
Don samar da samfurori mai yalwatattun ƙwayoyin, kayan fasaha, kayan aiki da tsaftacewa na samfurin na ƙarshe, ana amfani da su, wanda zai iya kawar da ƙwayoyin mai da saturating samfurin tare da sunadaran kamar yadda ya yiwu.
Saboda haka ƙaddamarwa mai sauki: kada ku ɓata lokaci kuma kada ku fassara samfurin. Idan kana so ka sami kashin tsoka ba tare da yin amfani da kayan abincin wasanni ba, kawai sun hada da qwai, nama, kifi, cuku , kaji a cikin abincin - duk wannan ya kasance a kan teburin yau da kullum kuma a cikin adadi mai yawa, saboda yawancin 'yan wasan na 1.5-2 grams na gina jiki ga kowane kilogram na nauyin jiki.
Yaya za a dauki furotin na kwai?
A zabar sashi da lokaci na shan duk abincin wasanni, yawancin kuskuren nuances, kuma a cikin su duka za ku iya fahimta kawai a kowanne, tare da taimakon mai kwarewa ko mai gina jiki. Yana da muhimmanci muyi la'akari da dalilai masu yawa: nauyin jikinka, adadin furotin da ke tattare da abincinka na ainihi, manufar aikinka da yawa.
Kamar yadda aka ambata a sama, ga kowane kilogram na nauyin da kake buƙatar 1.5 g na furotin, watau. Mutumin da yayi kimanin kilo 60 zai dauki nau'in kilogram 90 na gina jiki kowace rana. Duk da haka, wannan doka ce ta kowa, kuma idan kun kasance mai cin ganyayyaki,
Kwayoyin protein nama ne, kaji, kifi, kayan kiwo, legumes. Yi lissafin sau nawa da kuma yadda kuke cin waɗannan samfurori a kowace rana, gano a cikin bude hanyoyin su abun da ke ciki, adadin kuzari da kuma sigogin furotin. Ta hanyar lissafi mai sauƙi, ƙayyade yawancin gina jiki da ka samu tare da abincinka na yau da kullum, cire wannan lambar daga jimlar kuma lissafta sashinka. Ya kamata a raba kashi mai yawa zuwa 3-5 receptions.
Zaka iya ɗaukar kwai fararen kullun a kowane lokaci, kuma yana da mahimmancin amfani da wannan kafin kuma bayan aikinka, kuma maimakon abincin da aka rasa.