Yawancin masu cin ganyayyaki sun damu sosai game da matsalar cin isasshen furotin. Kuma gaskiyar magana ita ce, ba a so a ci goro a cikin bokiti, kuma ba kowane ciki ba ne zai iya ɗaukar shi! Amma a zahiri, ana samun sauƙin magance wannan matsalar idan kuna da bayanai.
Jolinda Hackett, mawallafin babban tashar labarai ta About.com tare da shekaru 20 na cin ganyayyaki da kuma shekaru 11 na cin ganyayyaki, marubucin littattafai 6 kan cin ganyayyaki da cin ganyayyaki, kwanan nan ta taƙaita iliminta na furotin kuma ta gaya wa masu karatunta yadda ake samun isasshen furotin a kan mai cin ganyayyaki. abinci. abinci. Ta yi wani nau'in faretin faretin samfurori guda bakwai, wanda amfani da su zai gamsar da yunwar furotin na jikin ku gaba ɗaya.
1. Quinoa da sauran dukan hatsi.
Dukan hatsi shine mafi kyawun tushen furotin ga masu cin ganyayyaki da masu cin ganyayyaki. Amma idan muka yi magana game da cin abinci mai gina jiki, to ya kamata a gane quinoa a matsayin "Sarauniya" na hatsi. Yana da quinoa wanda ke ba wa jiki cikakken furotin tare da darajar ilimin halitta. (Protein da ba su cika ba - waɗanda ke ɗauke da ƙarancin adadin amino acid, sun fi wahalar narkewa - wanda shine dalilin da ya sa bai kamata ku dogara sosai ba, alal misali, kan wake da wake mai wadatar furotin). Quinoa yana da sauƙin narkewa kuma yana da mafi girma bioavailability fiye da yawancin hatsi (masu fafatawa a kusa su ne soya da lentil). Kofin quinoa ɗaya kawai ya ƙunshi gram 18 na furotin (da gram 9 na fiber). Ba sharri ga shuka abinci, yarda? Sauran kyawawan tushen furotin na tushen shuka sune gurasar hatsi gabaɗaya, shinkafa launin ruwan kasa, da sha'ir.
2. Wake, lentil da sauran legumes.
Dukkanin legumes, gami da wake, tushen furotin ne mai albarka. Baƙar fata, wake, koda, dal Indiya (nau'in lentil), da ɓangarorin Peas duk manyan tushen tushen adadin kuzari masu kyau. Gwangwani ɗaya na wake gwangwani ya ƙunshi fiye da gram 13 na furotin!
Amma a kula - stachyose enzyme da aka samu a cikin legumes na iya haifar da kumburi da gas. Ana iya kauce wa wannan ta hanyar cin peas da sauran legumes a cikin adadi mai yawa, kuma a hade tare da sauran abinci mai gina jiki - alal misali, lentil rawaya ko ja yana da kyau tare da farar shinkafa basmati (irin wannan abincin da ake kira khichari kuma yana da mashahuri a Indiya). .
3. Tofu da sauran kayan waken soya.
An san waken soya don gagarumin ikonsa na canza dandano dangane da hanyar dafa abinci da kuma kayan yaji. Saboda haka, ana yin samfura daban-daban daga waken soya. Lallai, madarar waken soya shine kawai tip na dusar ƙanƙara! Yogurt na waken soya, ice cream na waken soya, waken soya da cuku, furotin soya mai laushi da tempeh duk kayan abinci ne na gaske.
Bugu da ƙari, wasu mahimman abubuwan micronutrients ana ƙara su musamman ga kayan waken soya - alal misali, calcium, iron ko bitamin B12. Wani yanki mai girman teacup na tofu ya ƙunshi gram 20 na furotin, yayin da kofin madarar soya yana da gram 7 na furotin. Ana iya ƙara tofu a cikin kayan lambu masu soya, spaghetti, miya, da salads. Yana da daraja la'akari da cewa amfani da madarar soya na yau da kullum, saboda ƙayyadaddun abubuwan da aka gano, ya fi amfani ga mata fiye da maza.
4. Kwayoyi, tsaba, da man goro.
Kwayoyi, musamman gyada, cashews, almonds da gyada, da iri irin su sesame da sunflower, sune tushen furotin mai mahimmanci ga masu cin ganyayyaki da masu cin ganyayyaki. Dukkanin su sun ƙunshi kitse mai yawa, don haka kada ku dogara da su, sai dai idan kuna wasa wasanni, don haka kuna ƙona adadin adadin kuzari. Kwayoyi suna da kyau ga abinci mai sauri, kan-tafi!
Yawancin yara (da manya da yawa) suna jin daɗin man goro, wanda ya ƙunshi goro a cikin mafi sauƙin narkewa, man shanu. Haka nan, idan ba a narkar da goro daidai a cikin ciki ba, za ku iya jiƙa su dare ɗaya. Idan ka koshi da man gyada, sai a nemi man goro ko man waken soya. Cokali biyu na man goro ya ƙunshi kusan gram 8 na furotin.
5. Seitan, vegan burgers da nama maye.
Abubuwan da ke maye gurbin nama irin su tsiran alade vegan da “nama” waken soya suna da yawan furotin. Waɗannan samfuran yawanci suna amfani da ko dai furotin soya ko furotin alkama (alkama alkama), ko haɗin biyun. Babban fa'idar waɗannan samfuran shine ana iya mai da su ko ma soyayye (ciki har da gasa!) Don haɓaka abincin ku tare da wani abu mai daɗi. Kyawawan sauƙin yi kuma yana da yawan furotin, soya seitan na gida; a lokaci guda, gram 100 na seitan ya ƙunshi kusan gram 21 na furotin!
6. Zama.
Ana yin Tempeh daga sarrafa waken soya mai ɗanɗano da ɗanɗano wanda aka lallaɓa zuwa ga gurasa. Idan hakan bai ji daɗi sosai a gare ku ba, kada ku damu - tempeh a zahiri seitan iri ɗaya ne, ɗan ƙarami kaɗan. Giram 100 na tempeh - wanda ake amfani da shi don yin jita-jita masu daɗi daban-daban miliyan - ya ƙunshi gram 18 na furotin, wanda ya fi gram 100 na tofu! Yawancin lokaci, ana zaɓar tempeh a matsayin tushen dafa abinci daban-daban ta waɗanda ba sa son dandano da nau'in tofu.
7. Protein girgiza.
Idan kuna aiki a wasanni, zaku iya haɗawa da abubuwan sha na musamman masu ƙarfafa furotin a cikin abincinku, waɗanda galibi suna da daɗi. Ba dole ba ne ku je na al'ada kuma ku zaɓi abubuwan sha na furotin na whey ko na waken soya, saboda kuna iya samun madadinsu kamar sunadaran tushen shuka, gami da hemp. A kowane hali, furotin foda ba shine samfurin da za a yi amfani da shi ba. masu kera abubuwan sha, waɗanda a kallo na farko suna kwatanta da kyau da ƙarancin farashi, wani lokacin suna ƙara masu arha masu arha.
Yana da kyau a ƙara cewa yayin da furotin a cikin abubuwan sha na wasanni yana da ƙimar ilimin halitta, ba abinci ba ne na gaske, kuma baya maye gurbin lafiyayyen ganyayyaki da abinci mai cin ganyayyaki. Ya kamata a yi amfani da waɗannan girgiza kawai lokacin da ya cancanta - idan abincin ku, duk da amfani da samfuran da aka lissafa a sama, har yanzu basu da furotin.