Duk masoya dacewa da horo sanannun maganganu: sunadarai - kayan gini don tsokoki. Proteinarin furotin da thean wasan ke cin, da sauri zai ci gaba cikin ƙarfin aiki da yawan tsoka.
Tare da wannan a zuciyarsa, 'yan wasa suna haɗuwa a cikin abincin su akan samfuran furotin da abinci mai gina jiki na wasanni tare da babban abun ciki na nau'ikan furotin daban-daban. (sunadarai) da kuma amino acid hadaddun. Kuma, a ƙa'ida, tabbatar cewa sunadaran yana aiki "da kyau." Bugu da kari tasirin anabolic cewa furotin yana da kayan ƙona mai - wannan tasirin sananne ne kadan.
A cikin labarin a cikin sanannen nau'i, za ku koyi irin nau'in furotin da ke akwai, a cikin waɗanne samfurori ya fi yawa da kuma yadda ake amfani da shi.
TAMBAYOYI DADI: yadda ake fara mataki mataki
Babban bayani game da furotin
Protein wani abu ne na kwayar halitta, kwayar halitta wacce a zahiri sarkar amino acid ce (duk da cewa kwayar sunadaran zata iya shiga da abubuwan gabatar da yanayi). Dozin da suke akwai a cikin amino acid a cikin haɗuwa daban-daban kuma suna sanya dukkanin bambancin sunadarai a cikin yanayin.
Amino acid takwas: leucine, isoleucine, valine, histidine, Litin, methionine, threonine da tryptophan sune ba makawa, watau dole ne a cinye musu abinci. Akwai kuma da sharaɗi mara mahimmanci amino acid - tyrosine da cysteine, jiki kawai zai iya hada abubuwa ba makawa. Idan muhimman amino acid basu shiga cikin jiki sosai ba, kuma “samar da” yanayin musanyawa babu wani abu. Akwai har yanzu musanya - arginine da histidine, wanda jiki ke haɗawa, kodayake, amma cikin ƙarancin adadi, watau wasu adadi daga cikinsu dole ne ya kasance cikin abincin da aka cinye.
Duk wannan rikitaccen tsarin yana haifar da abu ɗaya: ba wai kawai adadin furotin da aka cinye bane, har ma da ingancin sa. Wannan shine dalilin da yasa furotin shuka don maye gurbin dabba a cikin abincin mutum yana da matsala sosai.
Masanin kimiyyar Italiyanci beccari ne ya samo shi a farkon karni na 18 daga garin alkama (Alkama - shine, furotin na kayan lambu). A karni na 19 aka gano kuma aka yi nazari akasarin amino acid din, amma, cikakken sanin matsayin sunadarai a cikin rayayyun halittu ya zo a karni na 20.
Kwayoyin sunadarai na iya bambanta da girma. Sunadarin sunadarin, wanda ya kunshi tsarin kwanyar tsoka, yana da mafi girman kwayar halitta. Saboda samar da wannan furotin ta jikin 'yan wasa na jiki da kuma bin tsarin abinci mai gina jiki, daga Titina (da ruwa da sauran abubuwa da yawa) shine "ƙwayar tsoka".
Me yasa kuke buƙatar furotin
Matsayin sunadarai a cikin jiki yana da girma kuma cikakke. Da ke ƙasa akwai taƙaitaccen jerin manyan ayyukan da wannan ke aiwatar da wannan rukunin abubuwan ban mamaki:
- Sunadaran, da ake kira enzymes suna aiki a matsayin abubuwan haɓaka ga halayen biochemical daban-daban. Tare da sa hannu na enzymes yana faruwa azaman haɓakar bazuwar ƙwayoyin cuta masu haɗari (catabolism) da kira (anabolism). Ba tare da furotin ba zai yiwu a goyi baya da gina tsoka ba.
- Aikin gini: nau'ikan sunadarai da yawa sune ke samar da kwarangwal din kwayoyin halitta, wani nau'in "rebar". Shahararrun 'yan wasa sunadaran sunadaran sunadaran sunada yawa wanda babu wani tsari, cewa shine asalin kayan hadewa. Sunadaran suna kula da guringuntsi, jijiyoyi, kasusuwa, gabobinmu lafiya.
- Daban-daban na sunadarai suna yin aikin kariya, kuma ana aiwatar da kariya a duk yankuna: rigakafi, sinadarai, jiki. Wannan yana shafar yanayin yanayin kwayar da juriya da kamuwa da cututtuka.
- Tare da taimakon sunadarai shine tsari na matakai daban-daban a cikin kwayar halitta. Ba tare da sunadarai ba zai yiwu a sake sabunta kwayoyin halitta da kuma gyara kyallen takarda.
- Babban ɓangare na hormones (ciki har da anabolic kamar su insulin) sunadarai ne ko peptides. Sunadaran suna daidaita yanayin yanayin tsarin kwayoyin.
- Sunadaran suna aiwatar da aikin ƙararrawa. Haɗa wani nau'i na "ƙungiyar" cikin jiki, abin da ƙwayoyin ke yi.
- Sunadaran safarar suna da “alhaki” don sauya abubuwa daban-daban a cikin tantanin halitta, a cikin tantanin halitta, daga tantanin halitta da kuma cikin hanyoyin jini. Wannan yana ba da dama mai dacewa ga mahimman ma'adanai ga duk abubuwan da ke barazanar rai ga hukumomi.
- Wasu sunadaran suna aiki ne a matsayin “karin” amino acid din wadanda suke haifar, idan jiki saboda wani dalili ko wani yaji yana rashi. Yana ba da dama don samarwa da jiki wani nau'in ajiyar ajiya.
- Ayyukan motsa jiki: raguwar tsokoki na faruwa ne saboda rukunin “sunadarai masu motsi”. Wannan yana da tasiri kai tsaye kan tsarin rayuwa na yau da kullun da tsarin horo.
- Aiki na karba saboda masu karbar sunadarai ne a cikin jiki suna amsa tasirin homonon, sinadarai daban-daban, abubuwan motsa jiki na waje, da dai sauransu.
Wanene mahimmancin sunadarai
Protein a cikin adadin da ake buƙata, tabbas, dole ne ya kasance cikin abincin kowa, amma akwai nau'ikan mutanen da ba su da furotin a cikin abinci musamman ma ana hana shi.
Daga cikinsu akwai rukunan masu zuwa:
- Mutanen da ke fuskantar babban, fiye da matsakaita, motsa jiki. Ita da mutanen da ke yin wasanni daban-daban, da kuma mutanen da ke yin aiki mai nauyi (ma'aikatan gini, masu hakar gwal, dako, da sauransu).
- Yara, matasa da samari, ma'ana, duk waɗanda jikinsu ke ci gaba da girma. Yaya muhimmancin cin abincin furotin a ƙuruciya, zai iya fahimta, kwatanta yawan mutanen Koriya ta Arewa da Koriya ta Kudu. 'Yan Kudu a matsakaita sun fi makwabtansu na Arewa girma.
- Mata masu ciki da masu shayarwa. Anan komai a bayyane yake: sabuwar rayuwa mai tasowa, kuna buƙatar abinci mai kyau (amma ba a ba da shawarar girgiza furotin don amfani yayin ciki da lactation).
- Mutanen da suka sami mummunan rauni da dogon lokaci na yunwa da rashi. Protein zai taimakawa jiki ya warke da sauri, warkar da raunuka, inganta lafiyar rashin lafiya da komawa rayuwa ta yau da kullun.
Yawan furotin na yau da kullun
Wasanni a cikin wallafe-wallafen shekarun da suka gabata ana samun su sau da yawa bayan bayanan: don ci gaban tsoka, kuna buƙatar 2 g na furotin a kowace kilogram na nauyin jikin ɗan wasa (wani lokacin ana nuna kewayon 2-2,5 g), amma ya isa ga rashin nauyi yana dauke da lamba kusan 1, shin da gaske ne? Gabaɗaya Ee, amma komai ya fi rikitarwa.
A cewar da yawa daga baya karatu a wasanni "jawo" fairly m kewayon dosages: daga 1 zuwa 1.5 g zuwa 3.4 g da kilogram na nauyin jiki na 'yan wasa. A lokacin gwaji daya, mahalarta rukuni daya sun karbi 3-3,4 g na furotin a kowace kilogram na nauyin jiki kuma sun nuna kyakkyawan sakamako a cikin ƙarfi da yawan tsokoki da kuma rage rage kitse na jiki. Sakamakon rukuni na biyu da suka karɓi “kawai” 2-2,2 g na furotin a kowace kilogiram na nauyin jiki, ya kasance mafi ƙanƙanci. Bayani game da illolin dake tattare da dadewa akan wannan babban abincin mai gina jiki (sama da 3 g cikin kilogiram) mawallafin gwajin sun ce.
Bukatar 'yan mata a cikin furotin ba shi da ƙarfi fiye da na maza, haka kuma, ba duk' yan wasa ke ƙoƙari don hawan jini ba. Bugu da kari, yawancin wadanda ake horarwa sun gamsu kuma sun dace da “lafiya”. Dangane da haka, yawan furotin a cikin abinci a cikin mutane daban-daban, gwargwadon burin su a wasanni, jinsi da shekaru zasu bambanta.
Furotin na yau da kullun na iya haifar da kimanin adadi masu zuwa:
- Ba horar da mutane 1-1 ba. 5 g na furotin a kowace kilogram 1 na nauyi, ya isa.
- Lokacin da motsa jiki suka mai da hankali kan ƙona mai tare da haɓakar tsoka mai matsakaici: 1.5-2 g (a ƙananan ƙwayoyi masu ƙona kitsen furotin bazai shiga ba).
- Don saita ƙarfin tsoka da haɓaka ƙarfi: 2-2. 5 g na furotin da kilogiram 1 na nauyin jiki.
- Tare da yawan furotin na furotin (sama da 2.5 g) kuna buƙatar yin hankali, akwai 'yan wasa da yawa da ke ɗaukar furotin da haɗarinku.
Yawan yawan abincin mai lafiya ya kamata ya zama 15-20% protein, 25-30% mai, 50-60% carbohydrates. A bayyane yake cewa 'yan wasa, abubuwan furotin da ke cikin abincin su kasance mafi girma - 25-30%. Daga faduwar nauyin da ya wuce kima ya karu yawan furotin ya kamata ya faru ta hanyar rage cin kitse da “mai saurin” carbohydrates - nau'ikan kayan zaki, da kek, da sauransu.
Abin da ke barazanar ƙarancin furotin yayin rage cin abinci
Yayin motsa jiki ƙwayoyin tsoka sune ake kira microtrauma, kawai sanya “an “hawaye” na tsarin kwangila. Domin ƙwayoyin tsoka ba wai kawai sun warkar da waɗannan raunin ba, amma sun kai wani mataki na overcompensation, watau zama mai ƙarfi da kauri a wuraren raunin kwanan nan, muna buƙatar tubalin gini shine furotin.
Abin da ke barazanar rashin furotin a cikin abinci shine horar da ɗan wasa, yana da sauƙin tsammani. Ba wai kawai ba za a sami lokaci na overcompensation ba, amma kuma yawan ƙwayar tsoka da ke yanzu zai ragu. Jiki “ci” kanta. Daga wannan jihar hanya guda a cikin horo. Na farko zai "zamewa" CNS da tsarin juyayi. Nauyin nauyi, wanda aka gabatar dashi cikin sauki kamar sanyi mai nauyi, sanyi da maƙogwaro zasu kasance abokan wasan ɗan wasan koyaushe. Nan gaba, matsaloli game da tsarin zuciya da jijiyoyin jini, cututtukan hormonal da sauran matsaloli.
Menene haɗarin yawan furotin a cikin abinci
Akwai haɗarin lafiyar jiki tare da dogon lokaci na amfani da ƙwayoyin sunadarai masu yawa sosai:
- Yawan furotin da yawa yana haifar da rikicewar hanyar narkewar abinci da maƙarƙashiya. Kodayake lafiyayyen jiki bashi da lahani kuma yana da sauƙin gujewa matsala idan za'a daidaita abincin a kan kari.
- Ciwon daji na hanji da larynx. Wasu nazarin suna nuna cewa wasu haɗarin da ke tattare da abinci mai-furotin da ake samu.
- Ciwon maye (guba) na hanta da kayan kodar na rushewar furotin. Wannan na iya faruwa a cikin mutum mai lafiya tare da yawan adadin furotin.
- Wataƙila akwai alaƙa tsakanin abinci mai haɗari na visogliano mai haɗari da haɗarin kamuwa da ciwon sikari irin na biyu.
- Akwai ra'ayoyi game da mummunan tasirin abincin mai gina jiki akan ƙashi da koda (haɗarin duwatsun koda), amma bayanin ya saba. Waɗannan matsaloli masu yuwuwa na buƙatar ƙarin nazari.
Sunadarai a cikin abinci
Tushen halitta na furotin mai inganci shine samfuran farko na asalin dabbobi:
- nau'ikan dabbobin nama da kaji
- kifi
- abincin teku
- qwai (kaza, quail, Goose, da sauransu)
- madara da kayayyakin kiwo.
Kayan lambu mai gina jiki bai fi karfin dabbar amino acid din ba. Shuke-shuke da zasu iya zama tushen sunadarai:
- waken soya (asalin tushen furotin na kayan lambu)
- sauran legumes: lentils, wake, chickpeas, peas
- hatsi (jagora a cikin furotin shine buckwheat)
- nau'ikan goro da iri
- Spirulina algae
- namomin kaza (duk da cewa tsananin magana, namomin kaza ba tsirrai bane, amma rukunin rayayyun halittu ne gaba daya)
Samfurori-shugabanni a cikin abubuwan gina jiki:
- Daga cikin kayan naman gubar naman sa da naman sa (28-30 grams na furotin a cikin 100 g na samfurin); kaji da Turkiyya (kimanin 25 g furotin a 100 g) da zomo (24-25 g / 100 g).
- In jan caviar fiye da 30 g na furotin a cikin 100 g na samfurin.
- Daga cikin shugabannin har da kifi tuna da tuna - 23 na furotin a cikin 100 g na samfurin.
- A cikin m iri na cuku suna da kusan 30 g na furotin a cikin 100 g (Parmesan 33 g, a cikin Emmental 29 g).
- -Ananan mai cuku ya ƙunshi gram 22 na furotin a cikin 100 g na samfurin.
- Daga cikin manyan hatsi waken soya (36 g a 100 g kuma a wasu nau'ikan har zuwa 50 g)
- lentils ya ƙunshi gram 25 na furotin a cikin 100 g na samfurin.
- kwayoyi cashews 25 g cikin gujiya 26 g da 100 g na samfurin.
- In manna gyada 25 g gina jiki da 100 g na samfurin.
- Algae spirullina ya ƙunshi furotin na 70%, ana sayar da wannan furotin a cikin kwantena da allunan.
Tabbas, yawan furotin ba'a tantance duka ba, mafi ingancin ingancin shine amino acid. Kuma akan wannan alamar sunadaran sunadaran suna rasa sunadaran asalin dabbobi.
Menene abincin furotin mafi kyau
Don cin abincin wasanni, wanda ya haɗa da ƙaruwa da ƙarfi na tsokoki da ƙona kitse, furotin dabba ya fi kyau. A halin yanzu, ana iya ɗaukar wannan gaskiyar. Kusan cikakke amino acid abun da ke ciki da kyau digestibility yana da kwai fata, da kifi, qwai da fararen nama. A cikin abincin ɗan wasan dole ne ya kasance yana da nau'ikan cuku da kwayoyi. Kyakkyawan tushen furotin casein-cuku mai ƙarancin mai, kuma yana narkar da shi a hankali. Yana daga casein yi “dare” sunadarai don abinci mai gina jiki.
Daya daga cikin jagororin da ke cikin furotin a cikin abincin shuka shine waken soya. A saboda wannan dalili, yana da Tsakiyar menu na masu ganyayyaki, wanda ba shi da furotin na dabba. Furotin waken soya, wanda ake amfani dashi don yin wasu nau'ikan abinci mai gina jiki yana da tasirin antioxidant da protivoopujolevy. Amma amino acid wanda yake cikin furotin na soya yafi talauci dabba.
Babban abinci mai gina jiki 6 mai amfani don asarar nauyi
Ku ci abincin furotin kuma ku rasa nauyi? Haka ne, wannan yana yiwuwa! Duk lamarin a daidai fahimtar nauyi asara. Don yunwa da yunwa tare da ƙananan abincin kalori zuwa gajiya, amma rashin shiga cikin wasan ba daidai bane. Kuma dama shine dacewa, tare da daidaitaccen kuma isasshen abinci kuma samun sakamakon ingantaccen jiki mai ƙarfi. Tabbas wannan tsarin gaskiyane ga maza da mata.
Anan akwai abinci mai gina jiki guda shida wadanda suke taimakawa rage nauyi, da samun nishadi daga abinci:
- Oven gasa garin nono. Marinate naman a cikin yogurt ko soya sauce, ƙara kayan yaji kuma aika a cikin tanda na tsawon minti 30-40. Zaki iya yin huda a cikin Nonuwan ki hada da tumatir da cuku.
- Soyayyen kajin (kwarto mafi kyau) ƙwai. Ana buƙatar dafa a cikin tukunyar jirgi biyu ko multivarki a cikin "yin burodi", amma ba soya ba.
- Salatin tuna. Tunaauki tuna na gwangwani, ɗanyen ganye, tumatir, cucumbers kuma shirya salatin furotin mai amfani.
- Miyan cuku tare da sassan nama (naman sa ko kaza). Ga masoya na miya - ƙara broth 50 g grated cuku da yankakken 3-4 dafaffen ƙwai. Wannan zai sa tasa da gaske furotin.
- 'Ya'yan itacen marmari Don cuku cuku mai ƙyama, ƙara 'ya'yan itace da yankakken' ya'yan itace, ko ɗan kwaya kaɗan.
- Namijin goro. Gyada gyada (zaka iya amfani da nau'ikan goro daban-daban) ka gauraya a cikin blender tare da madara mai mai mai kadan. Yayi kama da wani abu kamar madara ta yau da kullun, amma tare da ƙarin ɗanɗan "mai ban sha'awa".
Amfani da furotin na matsayin furotin
Don samun adadin furotin da ya dace daga samfuran halitta na iya zama da wahala a fannin kuɗi da ta jiki. Anan akwai nau'ikan abinci na musamman na abinci mai gina jiki - sunadarai, waɗanda aka shirya don plementarin abincin furotin na ɗan wasa.
Sunadaran suna daga nau'ikan masu zuwa:
- Whey (madara) furotin shine shahararren nau'in furotin. Mafi dacewa don amfani bayan horo da tsakanin cin abinci. Za'a iya siye a hankali (furotin abun ciki har zuwa 85%), ko ware ne mafi sosai tsarkake maida hankali (furotin abun ciki na 90-95%).
- Casein kuma asalin sunadarin-kiwo ne, amma an samo shi ta amfani da wata fasaha ta daban, tare da taimakon enzyme an murza shi kuma an tace shi madara. Yana da nau'in furotin melanosomal, cikakke don amfani kafin kwanciya bacci.
- Proteinwai ƙwai ba shi da kyau, amma kyakkyawan amino acid, amma ba shi da arha.
- Furotin waken soya na da tsada mai tsada kuma ya dace da masu cin ganyayyaki amma yana da “amino acid” mara kyau sosai.
Karanta game da nau'ikan furotin
Abin da furotin ya fi dacewa
Kyakkyawan narkewar abinci yana da kwai furotin yana jagoranci a cikin wannan alamar. Har ila yau a cikin shugabannin sunadaran naman sa, cod. Bugu da kari, sami narkewa mai kyau na madara sunadarai, musamman sunadaran daga kayayyakin kiwosaboda sun riga sun narke cikin amino acid.
Dangane da abinci mai gina jiki, ya fi kyau saya whey sunadarai - dangane da inganci, narkewar abinci, farashi da wasanni tasirin wannan nau'in sunadaran shine mafi kyau. Kwai sunadarai suna da kyau kwarai, amma masu tsada.
Protein don asarar nauyi
Ilimin kimiyya ya tabbatar da cewa furotin yana da kayan ƙona mai. Samun hadewar sunadaran yana bukatar muhimmacin amfani da kuzari, kusan kashi daya bisa uku fiye da narkar da abincin mai dauke da carbohydrates don biyan wannan kuzarin kuzarin, jiki ya fara cinye kitse. Bayan narkar da kitse da samun kuzari daga gare ta yana gudana tare da kasancewar amino acid.
Illolin kai tsaye na abinci mai gina jiki akan asarar nauyi shine motsa jiki zai zama mai ƙarfi, wanda kuma zai haifar da kitse mai “ƙonawa”.
Me za ku ce game da tasirin furotin akan haɓakar tsoka? Protein kayan gini ne na tsokoki (ko kuma tsarin kwangilarsa), lokacin da tsoka ta murmure bayan horo na micro kuma ya kai ga matakin overcompensation. Tabbas, yawan cin furotin da kansa baya bada garantin haɓakar tsoka ta atomatik, saboda wannan muna buƙatar ɗaukar nauyin horo mafi dacewa.
Haɗin haɗin furotin tare da carbohydrates da mai
An yi imanin cewa tarko a cikin ciki yana ƙara acidity na furotin wanda “ke kulle” narkewar carbohydrates, wanda ke buƙatar yanayin alkaline. Yana da kyau a haɗa sunadarai tare da 'ya'yan itacen acidic.
A ka'idar raba iko cikakke ne kuma mara kuskure. Koyaya, ɗan adam yana da komai, kuma a duk lokacin da yake juyin halitta, koyaushe yana kiyaye abinci mai gauraya. Idan babu wasu takamaiman matsalolin narkewar abinci, rikitarwa rayuwa raba hankali babu ma'ana. Abincin “mai tsabta” da “mai kama da juna” a cikin abinci na yau da kullun baya faruwa - ko da naman mara ya ƙunshi kitsen mai mai yawa, har ma sunadaran sunadaran naman shanu sun ƙunshi kusan 1% na lactose. Me za mu ce game da abincin rana na farko, na biyu da na uku. A bayyane yake cewa za'a gauraya don gabatar da sunadarai da mai, da kuma carbohydrates.
Mafi kyawun lokacin cin furotin? Bayyanannen ɗaurin amfani da furotin a rana a cikin Janar, to a'a, kawai kuna iya haskaka wasu shawarwari:
- Duk yawancin furotin na yau da kullun ana raba su zuwa kananan ƙananan abinci don sha da kyau.
- Tushen abincin karin kumallo ya kamata ya zama mai dauke da carbohydrates, amma dole ne furotin ya kasance a farkon cin abinci (alal misali, zaku iya cin ƙwai, cuku).
- Don abincin rana ya fi kyau a ci hadadden carbohydrates + furotin (alal misali, gefen abinci + nama ko kifi).
- Abincin dare ya fi kyau a ci furotin + kayan lambu da ba sitaci ba (misali, salatin da kwai da nono na kaza).
- Kyakkyawan cin abinci da daddare shine cuku na gida, wanda ya ƙunshi sunadarai "mai jinkiri": tsawon sa'o'i da yawa zai wadata jiki da amino acid.
- Idan kayi amfani da shi azaman abun ciye-ciye sune abinci mai gina jiki kamar cuku da kwayoyi, ku tuna cewa suna ƙunshe da sunadarai da yawa, amma kuma mai (kuma abinci ne mai cike da kalori sosai).
- Bayan motsa jiki motsa jiki sha mai saurin narkewar abinci (whey) lokacin da jiki ke buƙatar ƙarin sabis na amino acid.
Kara karantawa game da furotin na whey
Abincin sunadarai: mai tasiri ko cutarwa?
Tambayar da aka gabatar a cikin taken wannan gajeriyar sashin ana iya ɗaukarta magana. Abincin sunadaran ya tabbatar da ingancin sa yayin amfani dashi a wasanni da kuma don ƙona kitse, amma kuma akwai wasu haɗarin lafiya, waɗanda muka riga muka ambata a sama, suma ana samun su.
Duk wanda ya yanke shawarar gwada babban abincin mai gina jiki, ba tare da la’akari da dalilin da aka yi amfani da shi ba, ya kamata ku fahimta: hankali da hankali ba za a iya “shigar” da tsarin abinci da horo kai tsaye ba. Ya kamata 'yan wasa suyi cikakken bincike na hakika game da ainihin yanayin lafiyar sa da kuma haɗarin da zai iya ɗaukar abincin furotin.
Abincin gina jiki an hana shi cikakken yanayi a cikin sharuɗɗan masu zuwa:
- Ciki da nono mai shayarwar mai gina jiki zai amfane shi kawai, amma cin abincin mai-furotin an hana shi sosai.
- Cututtuka daban-daban na hanta da koda, cutar gallstone babban abinci ne mai gina jiki zai iya tsananta matsalar da ake ciki.
- Matsaloli na yau da kullun tare da sashin ciki.
- Dabbobi daban-daban da kuma neoplasms, gami da Oncology, abinci mai gina jiki mai gina jiki zai iya hanzarta ci gaban ƙari.
Har yanzu muna jaddada cewa duk daidaitattun daidaito. Idan kana son rage kiba, zai fi kyau ka fara kidaya adadin kuzari kuma ka ci abinci tare da karamin rashi da kuma tsarin rarraba sunadarai, carbohydrates da mai. Idan kuna shirin yin gasa ko bayanan wasanni, amma kawai kuna son rage kitsen jiki da inganta fasalin ku, zai fi kyau ku manta da kayan abinci mai gina jiki. A cikin dogon lokaci wannan ba shi da ma'ana a aikace. Bugu da ƙari, kuna fuskantar haɗarin mummunan cuta na ciki, koda da hanta saboda yawan furotin. Matsakaicin abinci da motsa jiki na yau da kullun zasu taimaka muku zubar da fam mai yawa da haɓaka ƙimar jiki ba tare da ƙima ba a cikin abincin.
Kara karantawa game da kirga adadin kuzari da PFC
Bayani 10 game da furotin da tasirinsa a jiki
- Sunadaran muhimmin abu ne wanda ke tabbatar da yanayin aikin jiki.
- Abincin sunadarai sune tubalin gini don ci gaba da kuma tallafawa tsoka.
- Rashin furotin a cikin menu na yau da kullun yana yin barazanar lalacewar tsoka da ƙari.
- Yawaitar yawan furotin a cikin menu na yau da kullun na iya haifar da matsala tare da ɓangaren hanji, koda da hanta.
- Yawancin furotin ana samun su a cikin kifi, nama, qwai, kayan kiwo, abincin teku, namomin kaza, goro, kayan wake.
- Furotin dabba yafi fifikon kayan adon amino acid.
- Amfanin furotin na yau da kullun don necronemesis 1-1,5 g akan nauyin kilogiram 1, don horar da 1.5-2.5 g da kilogiram 1 na nauyin jiki.
- Domin tattara buƙatun furotin na yau da kullun, zaku iya cin furotin na wasanni.
- Zai fi kyau kada a zauna akan manyan abubuwan gina jiki, kuma a bada fifiko ga daidaitaccen rarraba sunadarai, carbohydrates da mai a menu.
- Idan kana so ka kara ko kuma aƙalla kula da tsoka, bai kamata kawai ka sami furotin ba, amma kuma motsa jiki a kai a kai.
Karanta kuma labaranmu akan ingantaccen horo:
- TABATA motsa jiki: cikakken jagora
- Yadda ake koyo don kamawa daga fashewa da tukwici
- Shirye-shiryen shirye-shiryen gida don 'yan mata na mintuna 30-45 ba tare da kayan aiki ba