Protein shine babban bangaren kowace tantanin halitta a jikinka, don haka yana da matukar muhimmanci ka samu isasshensa. Kamar yadda bincike na baya-bayan nan ya nuna, jikinmu na iya buƙatar ƙarin furotin don yin aiki yadda ya kamata fiye da yadda muke tunani.
Izinin da aka ba da shawarar ga babba shine gram 0,37 na furotin a kowace laban (0,45 kg) na nauyin jiki, ko kusan 15% na adadin kuzari na yau da kullun. Duk da haka, ana iya buƙatar ƙarin furotin ga mutanen da ke da hannu a wasanni, da kuma tsofaffi.
A cikin nazarin tsofaffi maza da mata 855, waɗanda suka cinye adadin furotin da aka ba da shawarar kawai sun nuna yanayin damuwa na asarar kashi idan aka kwatanta da waɗanda suka cinye fiye da izinin yau da kullum. Wadanda suka cinye mafi ƙarancin furotin sun rasa yawancin kashi - 4% a cikin shekaru hudu. Kuma waɗancan mahalarta waɗanda suka cinye mafi yawan furotin (kimanin 20% na adadin kuzari na yau da kullun) sun sami mafi ƙarancin asara, ƙasa da 1,5% sama da shekaru huɗu. Duk da cewa an gudanar da wannan binciken a tsakanin tsofaffi, amma duk masu lura da lafiyarsu ya kamata su yi la'akari da sakamakon.
“Lokacin da kuke matashi, kuna buƙatar furotin don gina ƙashi mai ƙarfi. Bayan shekaru 30, kuna buƙatar shi don guje wa asarar kashi. Kiyaye kasusuwa masu ƙarfi aikin rayuwa ne,” in ji Kathleen Tucker, mataimakiyar farfesa a fannin ilimin abinci mai gina jiki a Jami'ar Tufts da ke Amurka.
“Babu shakka cewa tsofaffi suna buƙatar ƙarin furotin. Ya kamata tsofaffin masu cin ganyayyaki su mai da hankali ga abinci mai gina jiki kamar legumes da waken soya,” in ji masanin abinci mai gina jiki Reed Mangels, mai ba da shawara kan abinci mai gina jiki a Rukunin Albarkatun Ganyayyaki kuma marubucin Jagoran Abincin ganyayyaki.
Adadin furotin da ake cinyewa ya cancanci kulawa ga waɗanda suke so su kawar da nauyin nauyi. Cin isasshen furotin yana taimakawa haɓaka asarar mai yayin da rage asarar tsoka, sabon binciken ya gano. "Wannan yana da mahimmanci saboda asarar ƙwayar tsoka yana rage jinkirin metabolism, adadin da jikin ku ke ƙone calories. Wannan ya sa ya zama da wahala a kula da lafiya mai nauyi kuma yana rage tsarin asarar mai, "in ji William Evans, darektan Cibiyar Gina Jiki, Metabolism da Exercise Laboratory a Jami'ar Arkansas Health Sciences.
Mutane da yawa ba sa samun buƙatun furotin na yau da kullun. Bisa ga kididdigar USDA, kimanin 25% na mutane fiye da 20 da 40% na mutanen da suka wuce 70 suna cinye kasa da adadin furotin da aka ba da shawarar - wato, bai isa ba don kiyaye tsokoki da kasusuwa a cikin yanayi mai kyau. Duk da haka, masu cin abinci, mata masu bakin ciki, da mata masu tsufa-waɗanda ke da rauni musamman ga ɓarna na asarar kashi da tsoka- galibi ana lura da su da ƙarancin furotin.
Don haka, bisa ga bincike, an shawarci mutane masu aiki da tsofaffi su ƙara yawan adadin furotin a cikin abincin su zuwa kusan kashi 20% na adadin kuzari, ko har zuwa 0,45-0,54 grams kowace fam na nauyin jiki.
Yi lissafin adadin furotin
Kuna iya lissafin adadin furotin da kuke buƙata da kanku. Kawai ka ɗauki kalkuleta ka ninka nauyinka cikin fam da gram 0,37 na furotin.
Bari mu ce nauyin ku yana da kilo 150 (kimanin 68 kg). Sai mu samu:
150 x 0,37 g = 56 g na gina jiki kowace rana
Amma ga mutane masu aiki da tsofaffi, yana da daraja amfani da 0,45-0,54 grams na gina jiki a kowace laban nauyin jiki a cikin tsari. Bayan haka, idan nauyin ku ya kai kilo 150, ya juya:
150 x 0,45 g = 68 g furotin
150 x 0,54 g = 81 g furotin
Wannan yana nufin cewa kuna buƙatar cinye gram 68-81 na furotin kowace rana.
Don haka, ya rage don gano daga wane abinci don samun adadin furotin da ake buƙata. Tun da kayan lambu suna da ƙarancin furotin, kuna buƙatar sanin sauran tushen furotin. Ta hanyar cin abincin da aka jera a ƙasa akai-akai, yakamata ku sami adadin furotin daidai. Gwada haɗa samfuran da yawa a cikin girke-girke ɗaya - wannan zai sauƙaƙa don cimma adadin da kuke buƙata.
½ kofin dafaffe ko 1 kofin danye kayan lambu = 2 grams
½ kofin tofu = 8 grams
1 kofin zafi = 31 grams
1 kofin dafaffen wake = gram 16
2 tsp man gyada = 8 grams
Hannu 1 na goro = 6 grams
1 kofin busassun 'ya'yan itace = 21 grams