Wataƙila kun riga kun sani game da shahararrun abinci waɗanda tushen furotin ne. Duk da haka, har yanzu akwai waɗanda ba a san su ba waɗanda ba wai kawai za su haɓaka da sabunta abincin ku ba, har ma sun cika jikin ku da furotin. Bari mu yi ajiyar wuri cewa ta samfuran “sananan-sannu” muna nufin kawai waɗanda ba abincin gargajiya na ƴan uwanmu masu cin ganyayyaki ba ne.
Don haka, koma zuwa humus. Ya dade yana mamaye wurin girmamawa a cikin tagogin kantin, amma ba tukuna akan teburinmu ba. Ana shirya Hummus daga dafaffen kajin tare da ƙara mai, mafi yawan man zaitun. Kyakkyawan wannan tasa shine cewa zai iya cika burin ku. Ana samun dandano iri-iri ta hanyar ƙara barkono, kayan yaji, koko da tarin sauran abubuwan abinci. Bugu da ƙari, sunadaran, hummus yana cika mu da ƙarfe, mai da ba shi da tushe, da fiber. Hummus kawai wajibi ne ga waɗanda ke fama da cutar celiac (rashin narkewa, wanda ke tare da hulɗar pathological na mucous membrane na ƙananan hanji da furotin na alkama). Protein a cikin humus - 2% na jimlar nauyi.
Man gyada yana da furotin 28%. Wannan shine abin da Jack Nicholson ya fi so, wanda bashi da lafiyar "namiji". Yana da daraja ambata dabam game da gyada: dole ne a zaba a hankali. Kuna buƙatar siyan inganci, samfuran bokan. In ba haka ba, kuna haɗarin samun ba kawai kwayoyi masu daɗi ba, har ma da cututtukan daji masu haɗari! Lokacin da aka ajiye gyada a cikin daki mai zafi mai zafi, takan zama naman gwari mai fitar da guba. Babu wani hali kada a ci shi.
Avocados wani tushen furotin ne. Yana da sauran amfani mai yawa, amma yanzu mun fi sha'awar sunadaran, daidai? Amfanin avocado shine cewa yana sanya jita-jita masu sanyi sosai. Gaskiya, yana dauke da furotin 2% kawai. Amma wannan kadan ne kawai a cikin madara. Ƙara lafiyayyar fiber zuwa wannan, kuma za ku fahimci mahimmancin wannan samfurin akan teburin ku.
Kwakwa yana da wadataccen kitse mai yawa, don haka ba za mu ba da shawarar shi don asarar nauyi ba. Duk da haka, wannan high-kalori da kuma dadi goro ya ƙunshi 26% gina jiki!
gwoza Idan beetroot ba kayan lambu ba ne a gare mu, to wannan ba yana nufin muna godiya da shi ba. Bayani musamman ga masu cin nama: matsakaicin matsakaici uku zuwa huɗu kawai sun ƙunshi furotin mai yawa kamar fillet kaza. Amma ga dandano, dafa shi a cikin tukunyar jirgi na biyu, yana da dadi musamman, dandano mai arziki, yayin da yake riƙe da duk kaddarorin masu amfani.
Tempeh ya shahara a kudu maso gabashin Asiya kuma ana yin shi daga waken soya. Ana furta dandanon nama. Ya bambanta da sanannen tofu a cikin adadi mai yawa na furotin: daya hidima (kofin) ya ƙunshi kimanin grams goma sha tara. Ana dumama Tempeh kafin amfani ko ƙara zuwa jita-jita masu zafi.
An yi Seitan daga gluten, furotin alkama. Akwai gram 25 na furotin a kowace gram 20 na samfurin. Daidaituwa da dandano na seitan shine mafi kyawun magani ga mutanen da suka kamu da nama waɗanda ke fara ɗaukar matakan farko akan hanyar cin ganyayyaki. Ya ƙunshi gishiri mai yawa, don haka za ku iya kawar da abincin da ke dauke da kusan kashi 16% na abincin ku na sodium daga abincin ku. Idan kun iyakance yawan abincin ku na gishiri kamar yadda zai yiwu, to don ma'auni na electrolyte na yau da kullum da kuma cika jiki tare da gina jiki, ku ci kashi ɗaya cikin huɗu kuma za ku sami nauyin nau'in nau'in nau'in nau'in nau'in furotin!
Sha'awar sarrafa abincin ku abu ne mai sauƙin fahimta, amma kar ku manta game da waɗannan samfuran waɗanda ke samuwa a gare mu kowace rana. Alal misali, flax tsaba. Cokali biyu kawai ya ƙunshi giram shida na furotin, ban da yawan Omega-3 da sauran abubuwa masu amfani, fiber. Ana iya cin iri tare da hatsi, ƙara da kek.
Ka tuna cewa lafiyar ku yana da daraja don nazarin bukatun jikin ku don sunadarai, ma'adanai, micro-, macroelements, kuma zai zama mabuɗin jin daɗin ku!