A cikin wannan labarin, zamu kalli mafi mahimmancin abincin mu, wanda ba tare da wani horo ba zai zama mara amfani. Labari ne furotin. A cikin adabi na musamman, zaku iya samun kalmar "furotin". Daga wannan sinadarin ne tsokarmu ta kunshi. Isasshen adadin furotin shine abin da ake buƙata don ci gaban ku, duka a cikin rage nauyi da samun ƙwayar tsoka. Kitsen mai kawai yana haɓaka haɓakar ƙwayar tsoka, yayin da amino acid, waɗanda aka kirkira yayin rushewar furotin, suna zama ainihin kayan gini don sa.
Har yanzu akwai muhawara game da yawan furotin da kuke buƙatar cinyewa kowace rana don cimma daidaituwa a cikin ƙwayar tsoka. Kowane tushe yana ba da adadi na kansa: daga 0.5 zuwa 5 g na furotin a cikin kilo 1 na nauyi. Koyaya, duk wannan yana da matsananci. A cikin yanayinmu, zai zama dole a bi matsakaicin ƙimar: a matakin farko na horarwar mu, 1.5-2.5 g na furotin a cikin kilo 1 na nauyi zai isa sosai don ci gaba mai ɗorewa. Don haka, aƙalla abinci uku daga cikin shida da aka ba da shawarar ya haɗa da abincin furotin.
Hakanan yakamata kuyi la’akari da nau'in furotin da kuke cinyewa. Protein na dabba ne, kiwo da asalin kayan lambu. Ana samun nau'in iri na ƙarshe a cikin legumes, soya da hatsi. Ba a so a yi amfani da furotin kayan lambu a matsayin tushe, tunda yana da wahalar narkewa ta jiki. A zahiri, kawai 25% na furotin shuka wanda aka cinye shi da abinci ana sha kuma ana amfani dashi don gina tsoka. Sabili da haka, abincinku yakamata ya mamaye dabbobi da sunadarai.
Daga cikin sunadaran madara, akwai manyan iri biyu: whey da casein.
Hanya mafi inganci ga jikin mu don narkar da furotin da ke cikin ƙwai kaza. Yana cikin tsarin sa ne mafi kusa da furotin na ƙwayar tsokar mu. Bangaren sauƙin narkewa kuma ya haɗa da sunadaran da aka samo daga naman kaji (nono), naman sa da madara.
Madara samfuri ne mai kima da kyakkyawan tsari na amino acid. Ba wai kawai sauƙin narkewa ba ne, amma kuma daidai yana ƙarfafa haɓakar ƙwayar tsoka. Matsalar daya iya tasowa shine rashin haƙuri ga lactose (sukari na madara). Abin farin ciki, a zamaninmu, kayan kiwo waɗanda ba su ƙunshi lactose sun bayyana. Don dalilai masu ma'ana, wajibi ne a zabi madarar madara.
A halin yanzu, akwai adadi mai yawa na girgiza furotin a kasuwa, wanda ke taimakawa gaba ɗaya warware matsalar samar da jiki da sunadarai. Suna da daɗi kuma suna ɗauke da furotin mai sauƙin narkewa, wanda gabaɗaya ana amfani dashi don gina ƙwayar tsoka. Amfani da kari na gina jiki yana ba ku damar samun nasarar amfani da abubuwan gina jiki don samun ci gaba mai ɗorewa. Yi la'akari da alaƙar da ke tsakanin nau'in abinci da narkar da furotin.
Don haka, samfuran da suka fi dacewa ta fuskar samar da furotin sune qwai, madara da kifi.