Protein shine tubalin ginin sel, tsoka da kyallen jikin mu. Yana da alhakin ayyuka da yawa a cikin jiki, sabili da haka dole ne kowannenmu ya sami isasshen adadin furotin tare da abinci kowace rana.
Abin baƙin ciki, har yanzu akwai wani sosai tartsatsi imani cewa mutanen da suka iyakance kansu ga nama da kayayyakin dabbobi ba za su iya samun da ake bukata adadin gina jiki ... Ina ji game da wannan quite akai-akai dangane da abinci na. Shin gaskiya ne?
Amsar ita ce, tsarin abinci mai kyau zai iya samun isasshen furotin don kiyaye lafiyar ku da aiki. Ku ci abinci iri-iri kuma ku sami duk abubuwan gina jiki da kuke buƙata. Tare da canzawa zuwa tsarin abinci na tushen shuka, na fara amfani da sabbin samfura da yawa, waɗanda ban ma taɓa jin labarin su ba! Kuma, ba shakka, ban sani ba cewa za su iya zama kyakkyawan tushen furotin, bitamin da ma'adanai, misali:
- kwayoyi: 45 grams na kwayoyi, dangane da nau'in, ya ƙunshi daga 4 zuwa 7 grams na gina jiki;
- tsaba (alal misali, hemp): a cikin 30 grams na hatsi, dangane da nau'in, ana iya samun daga 5 zuwa 10 grams na furotin.
- kore waken soya: gram 150 na dafaffen wake yana dauke da gram 17 na furotin;
- chickpeas: 160 grams na gama chickpeas ya ƙunshi gram 14 na furotin;
Lentils: 200 grams na dafaffen lentil = 18 grams na gina jiki
- legumes: sake dogara da nau'in legumes, alal misali, a cikin gram 150 na dafaffen wake, gram 15 na furotin,
- hatsin da na fi so shine quinoa: gram 185 na dafaffen quinoa yana da gram 8 na furotin,
- gero: gram 170 na dafaffen gero ya ƙunshi gram 6 na furotin.
– amaranth: 240 grams na gama amaranth ya ƙunshi 9 grams na gina jiki,
- tofu: a cikin gram 120, gram 10 na furotin;
– Spirulina da sauran algae suna da wadataccen furotin sosai, cokali biyu na busassun foda na spirudin yana dauke da gram 8 na furotin.
Ga wasu girke-girke na dangane da waɗannan tsire-tsire: amaranth tare da kayan lambu, jan lobio, quinoa, shinkafa tare da wake, humus, miya lentil.
Kuma spirulina da hemp tsaba za a iya ƙara zuwa smoothies da juices.
Gabaɗaya, yawancin tsire-tsire suna da ƙananan furotin, wanda shine dalilin da ya sa masana abinci mai gina jiki suka ce ta hanyar cin abinci iri-iri a tsawon rana, za ku iya samun isasshen furotin. Alal misali, gram 180 na dafaffen alayyahu yana ɗauke da gram 5 na furotin, kuma gram 140 na dafaffen broccoli yana ɗauke da gram 3 na furotin.
Dole ne a ba da fifiko ga furotin a kowane nau'in abinci, musamman kayan abinci na tushen shuka. Yi ƙoƙarin haɗa tushen furotin na tushen shuka tare da kowane abinci don tabbatar da cewa kuna da cikakken saitin amino acid a cikin yini.
Gaban tambayar ku game da adadin furotin da mutum ke buƙata a kowace rana, zan ce wannan shi ne ainihin mutum kuma ya dogara da dalilai da yawa: salon ku, burin ku, narkewa, nauyi, nau'in furotin da ake cinyewa. Gabaɗaya, RDA, bisa ga Cibiyar Nazarin Abinci da Abinci ta Amirka, ita ce gram 56 ga maza da gram 46 na mata. Saboda 'yan wasa suna da buƙatun furotin fiye da waɗanda ba 'yan wasa ba, Cibiyar Nazarin Gina Jiki da Abinci ta Kanada da Kwalejin Magungunan Wasannin Wasannin Amirka sun ba da shawarar cewa suna ƙididdige yawan furotin na yau da kullun kamar haka:
- wasan motsa jiki ('yan wasa na Power): daga 1,2 zuwa 1,7 grams na gina jiki da 1 kilogram na nauyin jiki;
- masu aikin motsa jiki "jirewa" ('yan wasa na Jimiri): daga 1,2 zuwa 1,4 grams na gina jiki da 1 kilogram na nauyin jiki.
Tushen:
Bayanan Abinci na Kai
Cibiyar Gina Jiki da Dietetics
http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf