Дело не в граммах, Или о чем надо помнить при потреблении белка
Yana da matukar muhimmanci a fahimci cewa adadin furotin a cikin gram ba shine abu mafi mahimmanci lokacin shirya abinci ba. Yana da mahimmanci fiye da sanin adadin adadin adadin kuzari na samfurin furotin. Misali, naman sa da na dabba suna da adadin kuzari kuma suna da wadataccen furotin, amma kuma suna da wadatar kitsen dabbobi masu samar da cholesterol, wanda ya zama mafi yawan adadin kuzari. Abincin da ke tushen tsire-tsire, a gefe guda, yana ɗauke da ƙananan adadin kuzari, amma yawancin nau'ikan amino acid da jikinmu ke amfani da su don samar da cikakkiyar furotin, kuma adadin furotin ya fi girma ga adadin adadin kuzari.
Yawancin bambance-bambancen abincin ku na cin ganyayyaki, ƙarin furotin da kuke buƙata. Oza na naman sa (1 ounce = 28 grams) yana da 7g na furotin - wannan shine adadin adadin kuzari na 75kcal - bari mu kwatanta hakan da zabin tushen shuka wanda zai amfani lafiyar ku.
Anan akwai abinci guda 5 waɗanda ke da furotin fiye da naman sa, yayin da babban abun ciki na furotin a kowace naúrar kalori.
1. Spirulina
Wannan nau'in algae mai launin shuɗi-kore ya ƙunshi furotin 65% - adadin rikodin tsakanin duk abincin da aka sani. Tare da teaspoon 1 za ku sami kusan 4 g na furotin. Spirulina kuma shine kyakkyawan tushen ƙarfe - kawai teaspoon 1 ya ƙunshi 80% na abubuwan yau da kullun. Ana iya ƙara shi zuwa santsi don rufe wari, kuma a matsayin kari, samun kyakkyawan hidima na bitamin B, furotin, baƙin ƙarfe, da sauran ma'adanai masu mahimmanci. Kuma spirulina, ba kamar samfuran dabba ba, yana haɓaka alkalization na jiki kuma yana rage ayyukan ƙwayoyin kumburi.
2. Alayyafo
Alayyahu ya ƙunshi furotin 51% (kimanin gram 5 a kowace kofi don kawai adadin kuzari 30, kamar spirulina). Hakanan yana da kyakkyawan tushen ƙarfe, bitamin C, kuma ba kamar spirulina ba, alayyafo yana da ɗanɗano mai daɗi. Har ila yau ƙaunataccen ga kowane ganye ya ƙunshi mai yawa folic acid, muhimmin bitamin ga mata, wanda ke da alhakin ƙarfi, aikin kwakwalwa da lafiyar haihuwa. Hanya mai sauƙi don samun gram 10 na furotin mai narkewa sosai shine ƙara kofuna biyu na alayyafo zuwa santsi, salatin, tufa, ko miya.
3. Конопляные смечки
Hemp yana daya daga cikin mafi kyau kuma mafi sauƙi don amfani da samfurori, tare da wadataccen amino acid. Kawai 2 tablespoons na tsaba dauke da 10 g na gina jiki da kuma mai yawa fiber - yayin da mafi yawan adadin kuzari zo daga furotin da omega-3 da omega-6 polyunsaturated fatty acids, wanda ke da cholesterol-rage ayyuka. Ya bambanta da kayan dabba, tsaba hemp alkalize jiki, inganta yanayi da kuma kara kuzari saboda babban abun ciki na magnesium. Kuma kawai cokali 1 na tsaba zai ba ku kashi 45% na abin da ake buƙata na ƙarfe na yau da kullun. Hakanan zaka iya amfani da furotin hemp, wanda ake amfani dashi a abinci mai gina jiki na wasanni. Shi, kamar tsaba da kansu, ana saka shi cikin smoothies, danyen kayan zaki, oatmeal na safe, har ma da kayan gasa, gauraye da gari na yau da kullun.
4. Brokoli
На PERvyy vzglyad, da dai sauransu 4,5 Брокколи также богата аминокислотами, клетчаткой, витамином В30, повышающим настроение, а еще брокколи считают лидером среди овощей по антиоксидантным свойствам.
5. Almonds, almond da sauran man goro
Almonds da man shanu na almond sun ƙunshi gram 7 na furotin da 30 kcal (2 tablespoons). A lokaci guda, kwayoyi suna da wadata a cikin lafiyayyen mai da bitamin E, calcium da magnesium. Kuma duk da yawan adadin kuzari, ma'aikatar Aikin Gona ta Amurka tana ba da shawarar man goro a matsayin tushen furotin kayan lambu wanda babu makawa.
Haɗa duk waɗannan abincin a cikin ɗanɗano mai daɗi da salads don cin abinci mai yawan furotin wanda zai cika jikin ku da abubuwan gina jiki. A ƙarshe, a nan akwai girke-girke don ɗaya daga cikin yuwuwar furotin na vegan smoothies.
Smoothie "Pure Protein"
Ayyuka: 1-2
Sinadaran:
1 kofin alayyafo
4 kananan daskararre broccoli florets
½ kofin daskararre gauraye berries ko blueberries
1 tbsp koko foda (kuma, ta hanyar, kyakkyawan tushen furotin da baƙin ƙarfe)
2-3 tbsp tsaba cannabis
1 tbsp raw almond manna
1 kofin madara "marasa kiwo" kamar madarar almond ko ruwa
5 ice cubes
Abin zaki: stevia, ½ ayaba, dabino, ɓaure, ko maple syrup
Ƙara duk abubuwan sinadaran zuwa blender, haɗuwa kuma ku ji daɗi!
Oh, kuma kar a manta da tushen furotin kamar Kabewa tsaba, chia tsaba, poppy tsaba, goji berries, oatmeal da quinoa. Ku yi imani da ni, kayan abinci na shuka sun cika cikakke kuma suna iya ba ku duk abubuwan da ake buƙata idan abincin ku na yau da kullun ya bambanta kuma rabo ya wadatar.
Menene tushen furotin da kuka fi so?
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