Kamar yadda aka sani daga Biochemistry, Kowane samfurin tarin sunadarai ne. Tare da taimakon narkewa, jiki yana fitar da waɗannan abubuwa daga abinci, sannan ya yi amfani da su don bukatun kansa. A lokaci guda kuma, wasu abubuwan gina jiki sun fi shafar jiki, wasu kuma sun fi tasiri. Bincike ya gano abubuwan da, idan babu ko rashi, suna da illa ga lafiya. Ana kiran waɗannan abubuwa "masu mahimmanci", sun haɗa da Rukunin abubuwa 4:
Rukuni na I - macronutrients:
gina jiki - 8 amino acid (ga yara - 10 amino acid);
mai - nau'ikan fatty acid guda 4 da abubuwan da suka samo asali - cholesterol,
carbohydrates - 2 nau'in carbohydrates,
II rukuni - 15 ma'adanai
III rukuni - 14 bitamin
Rukuni IV - fiber na abinci
A cikin wannan labarin, za mu gano wane daga cikin waɗannan abubuwan da aka samo a cikin naman dabbobi da tsuntsaye, kuma mu koyi yadda za a maye gurbin su da wasu samfurori - tushen waɗannan abubuwan gina jiki.
Sauran abubuwan gina jiki da ke cikin abinci suna shafar jiki zuwa ɗan ƙaramin ƙarfi, kuma tare da rashin samun manyan canje-canje a cikin lafiya ba a gano ba. Ana kiran su "masu mahimmanci" ko ƙananan abubuwan gina jiki, ba za mu taɓa su ba a cikin wannan labarin.
Sashe na I. Maye gurbin kayan nama da macronutrients (proteins, fats, carbohydrates)
Bari mu ga abin da abubuwa masu mahimmanci suke samuwa a cikin kayan nama kuma kwatanta da matsakaicin abun ciki na abubuwa iri ɗaya a cikin kayan shuka. Bari mu fara da macronutrients.
1. Sauya kayan nama don sunadaran
Za mu bincika abubuwan da ke cikin furotin a cikin kayan nama da zaɓuɓɓuka don maye gurbin su da wasu samfuran. Teburin da ke ƙasa yana nuna kwatankwacin adadin abubuwan gina jiki masu mahimmanci a cikin nama da gabobin dabbobi da tsuntsaye idan aka kwatanta da matsakaicin ƙimar waɗannan abubuwa iri ɗaya a cikin abincin shuka. Ja yana nuna rashin abinci mai gina jiki a cikin abincin shuka idan aka kwatanta da kayan nama, kore yana nuna wuce haddi.
Nan da kasa:
A cikin layi na 1 - matsakaicin abun ciki na abubuwan gina jiki a cikin tsokoki da gabobin dabbobi da tsuntsaye
A cikin layi na 2 - matsakaicin adadin kayan abinci mai gina jiki wanda za'a iya samu daga kayan nama
Row 3 shine matsakaicin adadin sinadirai a cikin abincin shuka, gami da hatsi, legumes, goro, tsaba, 'ya'yan itatuwa da berries, kayan lambu da ganye, namomin kaza.
Layin 4 - matsakaicin adadin abubuwan gina jiki da za a iya samu daga kayan shuka
Sayi na 5 – zakaran kayan lambu wanda ya ƙunshi matsakaicin adadin sinadirai daga rukunin samfuran ganye
Don haka muna ganin haka A matsakaici, dangane da adadin kuzari, abinci na shuka ba kasa da dabbobi ba. Sabili da haka, lokacin canzawa zuwa abinci na tushen shuka, babu buƙatar ƙara abinci tare da abinci na shuka na musamman mai kalori.
Ta hanyar furotin halin da ake ciki ya bambanta: mun ga cewa matsakaicin adadin furotin a cikin tsire-tsire yana da sau 3 ƙasa fiye da kayan dabba. Don haka, idan ba ku da gangan maye gurbin nama tare da sauran kayan gina jiki, to tare da raguwa ko sakin abinci daga nama, ƙarancin furotin zai fara shiga jiki kuma akwai haɗarin samun alamun ƙarancin furotin.
Ta yaya ƙarancin furotin ke bayyana kansa da kuma yadda za ku bincika kanku? Don yin wannan, la'akari da dalilin da yasa jiki ke amfani da furotin - daga nan za mu ga yadda rashi ya bayyana a aikace:
1. Protein kayan gini ne.
Gaskiyar ita ce, jiki ya ƙunshi dubun tiriliyan sel, kowane tantanin halitta yana da tsawon rayuwarsa. Rayuwar tantanin halitta ya dogara da aikin da yake yi (misali, kwayar hanta tana rayuwa kwanaki 300, kwayar jini tana rayuwa watanni 4). Matattun ƙwayoyin suna buƙatar maye gurbin su akai-akai. Jiki yana buƙatar ruwa da furotin don samar da sababbin kwayoyin halitta. Wato jiki gini ne na har abada, kuma wannan gini kullum yana bukatar ruwa da siminti. Protein yana aiki azaman siminti a cikin jiki. Babu furotin ko bai isa ba - sel ba su cika ba, sakamakon haka, jiki yana lalata sannu a hankali, ciki har da tsokoki, kuma mutum ba zai iya yin adadin motsa jiki da ya yi a baya ba.
2. Protein - mai saurin tafiyar matakai.
Ma'anar a nan shi ne cewa tsarin tafiyar da rayuwa yana ci gaba da gudana a cikin jiki - abubuwa suna shiga cikin tantanin halitta kuma a can an canza su zuwa wasu abubuwa, jimlar waɗannan matakai ana kiran su metabolism. A wannan yanayin, ana ajiye abubuwan da ba a amfani da su a cikin ajiyar, galibi a cikin nama mai adipose. Protein accelerates duk matakai na rayuwa, da kuma a lokacin da kadan gina jiki shiga cikin jiki, da matakai ba su hanzarta, su tafi da sannu a hankali, bi da bi, da na rayuwa kudi ragewa, da rashin amfani na gina jiki bayyana, wanda aka fi ajiye a adipose nama. A waje, ana lura da raguwa a cikin adadin kuzari a cikin karuwar nauyi a kan tushen rashin abinci mai gina jiki, rashin jin daɗi, jinkirin halayen da duk matakai, gami da masu tunani, da rashin ƙarfi na gabaɗaya.
3. Protein shine tushen enzymes masu narkewa.
A wannan yanayin, muna magana ne game da ƙarancin furotin. Ana aiwatar da narkewar abinci zuwa mafi girma saboda enzymes masu narkewa. Enzymes masu narkewa suma sunadaran ne. Don haka, idan babu isasshen furotin a cikin abinci, ana samar da enzymes kaɗan, sakamakon haka, abinci ba ya narkewa da kyau, wanda ke haifar da rikicewar narkewar abinci, raguwar nau'ikan abinci a cikin abinci, da ƙarancin sha har ma da waɗanda ke cikin abinci. an narkar da su.
4. Protein - jigilar ma'adanai.
Kusan duk wanda ya zo wurina, kasancewa a kan abinci na tushen tsire-tsire, na nemi yin nazarin gashi don abubuwan ganowa. Binciken gashi yana nuna matakin mahimman abubuwa a cikin jiki a cikin tsawon watanni 6-8. Abin baƙin ciki, ba sabon abu ba ne don ɗaya ko fiye daga cikin waɗannan abubuwa sun yi karanci. Wannan rashi yana faruwa ne, a gefe guda, ta hanyar rashin waɗannan abubuwan da kansu a cikin abinci, kuma, a daya bangaren, ta rashin sha. Menene ke ƙayyade sha na ma'adanai? Alal misali, seleri ya shiga cikin jiki, akwai sodium mai yawa a cikin seleri, narkewa ya saki sodium kuma yanzu yana shirye ya shiga cikin tantanin halitta, amma sodium ba zai iya shiga da kansa ba, yana buƙatar furotin sufuri. Idan babu furotin, to wani ɓangare na sodium zai wuce ba tare da shiga cikin tantanin halitta ba. Wato fasinja (chemical element) ya iso, amma babu bas (squirrel) da zai kai shi gida (zuwa keji). Don haka, tare da ƙarancin furotin, ƙarancin abubuwa a cikin jiki yana faruwa.
Don kada ku kawo kanku ga rashi sunadaran lokacin da kuke 'yantar da abinci daga kayan nama, maye gurbin furotin daga nama tare da furotin daga wasu samfuran. Wadanne abinci ne ke dauke da isasshen furotin don maye gurbin nama?
Abubuwan da ke cikin furotin ta nau'in abinci
Ana iya gani daga zane cewa Akwai furotin da yawa a cikin kifi, cuku gida, farin kwai da legumes. sabili da haka maimakon kayan nama, ku ci waɗannan samfuran furotin waɗanda suka dace da nau'in abinci mai gina jiki a halin yanzu, aƙalla daidai da adadin da kuka ci nama. Cuku, goro, da tsaba (musamman 'ya'yan kabewa) suma suna da wadataccen furotin, amma kuma suna da kiba, don haka idan aka cika protein da irin wadannan nau'ikan abinci, bayan lokaci, kitse zai taru a cikin jiki tare da furotin, wanda zai kai ga kai. zuwa kiba.
Nawa furotin kuke buƙatar ci kowace rana don aikin al'ada? Ayyuka da bincike sun nuna cewa, ba tare da la'akari da nau'in abinci ba, adadi mai kyau ga babba shine 1 g na furotin (ba samfurin furotin ba, amma kashi) da 1 kg na nauyin jiki, ga yara da 'yan wasa - wannan lambar ya fi girma.
Don samun wannan adadin furotin, yin la'akari da sauran abincin da ake ci kowace rana, ya zama haka Ku ci aƙalla samfurin furotin guda ɗaya kowace rana, alal misali, idan cuku ne, to, a cikin adadin 150-200g, idan legumes, to, a cikin adadin 70-150g. a bushe nauyi. Kyakkyawan bayani zai zama madadin abinci mai gina jiki - alal misali, wata rana akwai cuku gida, ɗayan - lentil.
An rubuta sau da yawa cewa a kan cin ganyayyaki babu buƙatar irin wannan adadi mai yawa na furotin kamar abincin gargajiya. Duk da haka, gwaninta na kaina da kuma kwarewar mutanen da suka tuntube ni yana nuna a fili rashin tushe na irin waɗannan maganganun. Adadin furotin a kowace rana bai dogara da nau'in abinci ba. Idan mutum bai tabbatar da maye gurbin nama da sauran kayan gina jiki a kowace rana da kuma adadin da ya dace ba, to ba dade ko ba dade irin wannan mutumin zai sami alamun ƙarancin furotin.
Hakanan yana da ma'ana don yin la'akari ba kawai adadin furotin da wannan samfurin ya ƙunshi ba, har ma abun da ke ciki na gina jiki.
Jiki, da ya karɓi sunadarin, ya tarwatsa shi zuwa amino acid, kamar cikin cubes, ta yadda daga baya waɗannan amino acid za a iya haɗa su cikin haɗin da ya dace. Tsarin yana kama da gina gida mai shingen Lego. Alal misali, kana buƙatar gina gida daga 5 ja cubes, 2 blue da 4 kore. A wannan yanayin, ba za a iya maye gurbin wani ɓangare na launi ɗaya da wani ɓangare na wani launi ba. Kuma idan muna da bulogi ja 3 kawai, to 2 za su ɓace, kuma ba za ku iya sake gina gida ba. Duk sauran bayanai za su kwanta a banza kuma ba za su kawo wani amfani ba. Ga jiki, cubes 8, wato, amino acid 8, sune mafi mahimmanci. Daga gare su, jiki yana gina kowane nau'in sel da yake bukata. Kuma idan nau'in cubes guda ɗaya bai isa ba, to jiki ma ba zai iya cikakken amfani da duk sauran amino acid ba. Yawan amino acid da kuma adadin da aka haɗa su da juna yana da mahimmanci. Ta yadda daidaitattun amino acid ke da alaƙa da juna, suna yin hukunci game da amfanin furotin.
Wane samfurin furotin ne ya fi daidaitawa kuma ya ƙunshi dukkan amino acid 8 daidai gwargwado? Hukumar Lafiya ta Duniya (WHO) ta hanyar bincike ta bayyana tsarin gina jiki mai kyau. Wannan dabarar tana nuna nawa da wane nau'in amino acid yakamata ya kasance a cikin samfurin ga mutum. Wannan dabarar ita ake kira makin amino acid. A ƙasa akwai tebur na wasiƙa tsakanin abubuwan amino acid na samfuran furotin daban-daban da makin amino acid na WHO. Ja yana nuna kasawa idan aka kwatanta da adadin da WHO ta ba da shawarar.
Dangantakar abun ciki na amino acid a cikin samfuran furotin
Cikakken abun ciki na amino acid a cikin samfuran furotin
Ana iya gani daga teburin cewa:
1. Ba kayan shuka ko dabba ba babu furotin da ya dace ga ɗan adam, kowane nau'in furotin yana da nasa "ƙarfi da rauni";
2. Ba shi yiwuwa a sami madaidaicin tsarin amino acid daga nau'in furotin guda ɗaya, don haka yana da ma'ana don yin bambance-bambancen abincin furotin da canza nau'ikan samfuran furotin daban-daban. Alal misali, idan jiki ba zai iya ɗaukar isasshen lysine daga tsaba na kabewa ba, to zai sami damar ɗaukar lysine daga, misali, lentil ko cuku gida;
3. Nama dangane da muhimman amino acid ba ya ƙunshi halaye na musamman, bi da bi, tare da ma'ana Ana iya maye gurbin kayan nama tare da haɗin wasu nau'ikan samfuran furotin, wanda aka tabbatar ta hanyar aiki.
4. Ana iya kiran nama samfurin furotin mai nasara idan ba shi da lahani da yawa ta hanyar hormones, lalata a cikin hanji, magungunan da ke cikin nama, da yanayin rayuwar dabbobi da tsuntsaye a gonaki, saboda haka. keɓewa daga nama, ƙarƙashin cikakken maye gurbinsa ga kowane muhimmin ɓangaren abinci mai gina jiki, yana wanke jiki, yana amfanar lafiya da sani.
Jiki bai damu da nau'in ba, yana buƙatar abubuwan gina jiki, a cikin yanayin furotin, waɗannan amino acid ne. Shi ya sa zabar wa kanku abincin da za su yarda da ku kuma ku ci su kowace rana daidai gwargwado.
Zai fi kyau a maye gurbin samfurin ɗaya tare da wani a hankali. Idan baku ci isasshen legumes a baya ba, jikin ku yana buƙatar lokaci don koyon yadda ake samun amino acid daga cikin legumes. Ka ba jikinka lokaci don koyon yadda ake yin sabon aikinsa. Zai fi kyau a hankali rage yawan adadin nama, yayin da ake ƙara yawan samfuran maye gurbin su. Bisa ga binciken, canjin metabolism yana ɗaukar kimanin watanni 4. A lokaci guda, da farko, sababbin samfurori ba za su yi kama da cin abinci ba. Wannan ba saboda dandano yana da matsakaici ba, amma saboda jiki bai yi amfani da shi ba, baya motsa sha'awar ku na hormonal. Kuna buƙatar kawai ku shiga cikin wannan lokacin, bayan kimanin makonni 2, sabbin samfuran za su fara da alama mai daɗi. Ta yin aiki da tunani da tsayin daka, za ku yi nasara.
Karanta game da maye gurbin kayan nama don sauran abubuwan gina jiki masu mahimmanci don lafiya a cikin sassan da ke gaba na labarin.