Ka'idodin sunadarai

Me yasa furotin?

• Idan abincin yana da ƙarancin furotin, rigakafi yana raguwa. Kusan kashi 25 cikin XNUMX na gibi a cikin abincin yau da kullun yana rage juriyar jiki ga cututtuka. Nazarin ya nuna cewa saboda rashin furotin, an samar da ƙananan ƙwayoyin cuta waɗanda ke kare jiki daga kamuwa da cuta, kuma akwai ƙananan ƙwayoyin ƙwayoyin da ke cikin ƙwayoyin cuta.
• Protein shine tubalin ginin jiki. Ana amfani da furotin don gina membranes na tantanin halitta, ganuwar jijiyoyin jini, jijiyoyi, guringuntsi da jijiyoyi, fata, gashi da ƙusoshi. Kuma, hakika, sunadaran sunadarai - gami da enzymes.
• Tare da rashin furotin, sha na wasu bitamin da ma'adanai sun lalace. Phosphorus da baƙin ƙarfe a cikin adadin da ake bukata don kiwon lafiya za a iya samun su kawai daga samfurori na furotin, haka ma, baƙin ƙarfe - kawai daga dabbobi.
• Tare da rashin furotin, yanayin fatar ya ta'azzara - musamman a shekaru

Tushen sunadarai mafi inganci da rashin kalori

Waɗannan hujjojin zasu taimake ka ka zabi da shirya abinci:

• Kwai kaza, idan aka kwatanta da sauran kayayyakin, ya ƙunshi mafi cikakken furotin, wanda kusan gaba daya jiki ya sha.
• Nama shine mafi arha tushen tushen cikakken furotin a cikin adadin da ake buƙata.
• Kwayoyin sunadaran sun hada da 93 - 98%, yayin da sunadaran nama da 87 - 89%.
• Kayayyakin kayan lambu, ban da waken soya, ba su da cikakken sinadarin gina jiki "a cikin jaka ɗaya". Don samun cikakken furotin daga abinci na shuka, kuna buƙatar ci gaba da rarraba shi: wato, ku ci hatsi, legumes, kwayoyi kowace rana (mafi dacewa, a hade tare da kayan kiwo ko kwai).
• Man kifin, sabanin kitsen naman sa, alade, rago, shine tushen mahimmin kitse na omega-3, don haka bazai dace da "ceton" akan sa ba.

Yaya game da inganci?

Amma wannan ba duk abin da kuke buƙatar sani game da sunadarai ba don tsara tsarin abinci da kyau. Na farko, sunadaran suna da wani abu daban. Abu na biyu, dukkansu suna haɗuwa ta hanyoyi daban-daban.

Sunadaran sunadaran amino acid ne, kuma muna sha'awar wadancan amino acid din wadanda ake kira da mahimmanci. Wasu kuma mu kanmu zamu iya haɗawa, kuma waɗannan - karɓa kawai da abinci. Don kimanta amfanin sunadaran kowane kaya (ma'ana, yadda aka gabatar da daidaitattun muhimman amino acid a ciki), ana amfani da abin da ake kira factor utility factor (CPB). Har ila yau, coefficient yana la'akari da abu na biyu ban da abin da amino acid ya kunsa - yadda sunadaran daga wani samfurin ke shiga cikin jiki. Tun 1993, WHO da Hukumar Abinci da Noma ta Majalisar Dinkin Duniya ke amfani da Abincin Amintaccen Amfani don tantance ingancin kayan.

Mafi Ingantaccen Maɓuɓɓugar Sunadarai