Fa'idodi da lahani na furotin: ribobi 15 da fa'idodi 5

Yawancinsu sun tsunduma nan bada jimawa ba ko kuma daga baya batun shigar da kayan wasanni. A yau zamuyi magana game da fa'idodi da haɗarin sunadarai, wanda shine shahararren samfurin tsakanin masu sha'awar motsa jiki.

Furotin foda ne tare da babban furotin (yawanci 60-90%) da ƙananan mai da carbohydrate. Abu mafi mahimmanci shine furotin mai narkewa shine dalilin da ya sa ya shahara sosai tsakanin mutanen da ke cikin wasanni. Protein shine cikakken mataimaki na tsokoki saboda suna buƙatar abinci da kayan gini yayin lodawa.

Dubi kuma:

• Manyan 10 mafi kyawun furotin whey: kimantawa 2019
• Manyan 10 da suka fi dacewa don sanya nauyi: kimantawa 2019

Fa'idodi da raunin furotin

Amma kamar kowane samfurin, furotin furotin yana da fa'ida da rashin amfani. Bari muyi nazari game da muhawara game da fa'idodi da illolin sunadarai.

15 babban amfanin furotin

Yana da wuya cewa sunadarin ya sami irin wannan sanannen, idan ba don wasu hujjoji masu gamsarwa game da fa'idodin sa ba:

1. Protein na inganta ci gaban tsoka, sabili da haka cimma iyakar sakamako.
2. Wannan samfurin ne na kwarai saboda yana dauke da furotin ba tare da yawan carbohydrates da mai ba.
3. Yana taimakawa danƙa yawan ci ta hanyar rage yawan sukarin jini da ƙara matakin amino acid kyauta.
4. Babban abun ciye-ciye ne a wurin aiki ko a gida.
5. Kuna iya samun adadin furotin yau da kullun cikin sauƙi, musamman ga masu cin ganyayyaki kuma ba musamman masu sha'awar nama da kifi ba.
6. Furotin furotin yana da sauƙin amfani. Ya isa a tsoma shi da ruwa ko madara, da abincin furotin a shirye.
7. Da sauri da sauƙin sha kusan 100%, ba ya haifar da nauyi a cikin ciki.
8. Yana ba jiki cikakken amino acid.
9. Yana daidaita matakan insulin, duka a cikin masu lafiya da marasa lafiya da ke fama da ciwon sukari nau'in na biyu.
10. Yana taimaka wa 'yan wasa su ƙara ƙarfinsu, ƙarfi da kuzari.
11. A ƙarshe kun rufe tambayar abin da za ku ci bayan motsa jiki. Cikakken narkewar narkewar abinci shine babban bayani bayan wasanni.
12. Foda yana da sauƙin adanawa kuma koyaushe zaka iya ɗauka tare da kai. Ba kamar madara da cuku ba, ba samfur mai lalacewa ba ne.
13. Ana sayar da sunadaran sau da yawa tare da additives, saboda haka zaka iya zaɓar mafi kyawun dandano: cakulan, strawberry, vanilla, da dai sauransu.
14. Sunadaran da ake samu a cikin kari na wasanni, dukkanin halitta ne kuma gabadaya jikin mutum dangane da jikin mutum.
15. Amintaccen kariya ga lafiya, idan bazai wuce sashi ba kuma yayi wasanni.

Babban rashin amfani guda 5 na furotin

Amma fursunoni suna da furotin kamar kowane samfurin kuma yana da siffofi:

1. Protein na iya haifar da matsalar cin abinci. Musamman masu haɗari mutane ne masu fama da rashin haƙuri na lactose. Amma wannan za'a iya kiyaye shi idan kun sayi withoutarin ba tare da kowane abin da ke cikin wannan ɓangaren ba. Misali, ware ko furotin whey na hydrolyzed.
2. Yawan sinadarin gina jiki zai iya yin illa ga hanta da koda. Idan kun sha wahala daga cututtukan waɗannan gabobin, karɓar abincin abinci na wasanni shine mafi kyawun iyakance.
3. Furotin furotin kusan kayan "wofi ne" wanda baya ƙunshe da bitamin da ma'adanai. Koyaya, akwai keɓaɓɓu, musamman lokacin da masu kera suka wadata shi da abubuwan gina jiki.
4. saboda ga tsadar da ba kowane ɗalibi zai iya ba sayan kayan wasanni na yau da kullun.
5. Cikakken furotin ba shine samfurin dandano mai dadi ba. Don inganta dandano, masana'antun suna ƙara kayan zaki, ƙamshi na wucin gadi da dyes.

Nasihu don cin abinci mai gina jiki

Kamar yadda yake a cikin kowane, har ma da samfuran halitta, kuna buƙatar sanin ma'auni. Muna ba ku wasu matakai masu sauƙi kan yadda ba za ku nannade furotin mai ƙima ba don cutar da lafiyar su.

1. Yi ƙoƙarin yin la'akari da ƙa'idar furotin da aka ba da furotin. Adadin bai kamata ya wuce 2 g da kilogiram 1 na nauyin jiki ba (misali, matsakaicin 120 g na furotin da kilogiram 60 na nauyin jiki).
2. Ba lallai ba ne don maye gurbin furotin furotin cike abincin rana da abincin dare. Wannan shine kawai plementarin abinci mai gina jiki.
3. Zai fi kyau a yi amfani da kari kawai a lokacin da kuke aiki a cikin wasanni. In ba haka ba, ba za a koya da furotin kawai ba.
4. Idan kana da matsala game da koda ko hanta, kafin cin abincin sunadarai ka nemi likitanka.
5. Kada ku wuce sashi da aka ba da shawarar, wato 20-30 g na furotin a lokaci 1.

Duba kuma: nau'ikan kamanceceniya, bambance-bambance da sifofin aikace-aikacen.