Protein foda shine sanannen ƙarin abincin abinci ga waɗanda suke so su rasa nauyi, gina tsoka da haɓaka wasan motsa jiki. Ko da yake ana kyautata zaton maza ne suke amfani da shi, amma mata suna amfani da foda na furotin. A gaskiya ma, yawancin furotin foda a kasuwa kwanan nan sun kasance tallace-tallace na musamman ga mata. Don wannan dalili, shawarwarin foda na furotin ga mata suna mamaki.
Yin amfani da foda na furotin a cikin mata gabaɗaya an fi so don rasa mai, haɓaka sautin tsoka da haɓaka ƙarfi. Don haka, ta yaya ya kamata mata su zabi furotin foda?
Protein foda shawarwari ga mata
Don zaɓar tsakanin faɗuwar furotin da ke akwai, ƙayyade amfanin da aka yi niyya. Me yasa za ku yi amfani da foda na furotin? Don gina tsoka ko rage nauyi? Saboda haka, wajibi ne a san abin da ake amfani da foda na furotin don wane dalili. Bari mu ƙayyade zaɓuɓɓukan da za a iya haɗa su a cikin shawarwarin foda na furotin ga mata da abin da za a iya amfani da su.
Protein Foda Shawarwari ga Mata
Wuce Protein
Whey protein, kuma aka sani dawhey proteinyana daya daga cikin shahararrun nau'in furotin foda. Yana da furotin da aka samu madara mai narkewa wanda ya ƙunshi dukkan mahimman amino acid waɗanda jiki ba zai iya yin shi da kansa ba. Saboda haka, furotin whey shine cikakken tushen furotin.
Kariyar furotin na whey yana inganta asarar nauyi a cikin maza da mata. Hakanan yana ƙara haɓakar tsoka kuma yana rage yunwa. Yana rage tasirin ghrelin, hormone wanda ke motsa ci.
Har ila yau, furotin na whey yana amfani da mata don bunkasa ƙwayar tsoka. Alal misali, bincike ya nuna cewa haɓakar furotin whey tare da horarwa na juriya yana ba da karuwa mai yawa a cikin ƙwayar tsoka.
furotin na whey shine kyakkyawan zaɓi ga 'yan wasa. Domin yana rage lalacewar tsoka da motsa jiki ke haifarwa a cikin mata masu motsa jiki. Hakanan yana taimakawa tsokoki su dawo.
Duk da haka, tun da an samo whey daga madara, wannan ƙarin kayan abinci mai gina jiki bai dace da vegans ba. Mutanen da ke fama da rashin lafiya ko rashin haƙuri ga madara kuma kada su yi amfani da shi.
Ana yin furotin na fis ne daga busasshen wake mai launin rawaya da ƙasa. An fi son waɗanda ba za su iya amfani da furotin furotin dabba ba.
Duk da yake peas ba tushen furotin bane mai ƙarfi, furotin na fis yana da hankali sosai. Saboda haka, abun ciki na muhimman amino acid leucine, isoleucine da valine yana da wadata.
Waɗannan amino acid, waɗanda aka fi sani da amino acid mai sarƙaƙƙiya, ko BCAAs, suna da mahimmanci don haɗin furotin tsoka. Ɗaya daga cikin binciken ya gano cewa furotin furotin na fis, lokacin da aka haɗa shi tare da horo na juriya, ya haifar da karuwa mai girma a cikin ginin tsoka fiye da furotin whey. Saboda tsokar tsoka tana ƙone calories fiye da mai, ƙara yawan ƙwayar tsoka yana hanzarta haɓakar mata kuma yana taimaka musu su rasa nauyi. Menene ƙari, furotin fis yana hana yunwa.
Collagen Foda
Collagen sabon samfur ne a cikin kasuwar foda furotin. Tare da samar da haɓakar furotin mai ƙarfi, yana taimakawa rage ciwon haɗin gwiwa, ƙara ƙarfin tsoka har ma da rage wrinkles.
Mafi yawan sinadarin collagen a kasuwa ana fitar da su daga fata ko kasusuwan dabbobi kamar shanu ko alade, ko kuma daga sikeli da fatar kifi. Yawancin wadannan foda suna da ruwa mai yawa, ma'ana suna raguwa zuwa kananan guda waɗanda jiki zai iya ɗauka cikin sauƙi.
Yin amfani da foda na collagen yana amfani da haɗin gwiwa, kashi da fata. Nazarin 'yan wasa na 147 sun gano cewa yin amfani da foda na collagen ya rage yawan ciwon haɗin gwiwa yayin tafiya, hutawa, da motsa jiki. Wadanda suka dauki peptides na collagen sun sami kilogiram 4.22 na nauyin jiki mara nauyi, idan aka kwatanta da 2.9 kg a cikin rukunin placebo. Collagen peptides kuma yana rage alamun tsufa na fata kamar wrinkles, bushewa da sagging.
Kwai Farin Protein Foda
Qwai suna ɗaya daga cikin mafi kyawun tushen furotin. Ya ƙunshi abubuwa masu gina jiki da yawa. Farin kwai furotin ne mai tsafta. Ana amfani da foda na furotin na kwai don inganta aikin motsa jiki.
Kamar furotin whey, furotin farin kwai shine kyakkyawan tushen amino acid mai sarƙaƙƙiya waɗanda ke haɓaka haɓakar tsoka. Har ila yau, cikakken furotin ne, yana samar da dukkanin muhimman acid da ake bukata don ci gaban jiki. Yawan carbohydrate ya fi sauran nau'in furotin foda. Misali, cokali 2 (gram 56) na furotin whey ya ƙunshi gram 10 na carbohydrates, yayin da daidai adadin furotin farin kwai yana da ƙasa da gram 3.
hemp furotin fodaYana da kyakkyawan tushen furotin na tushen shuka kuma an yi shi daga tsaba na tsire-tsire na hemp. Mai arziki da gina jiki, hemp furotin foda yana cike da abubuwan gina jiki masu amfani. Ya ƙunshi omega 3 da omega 6 fatty acids. Fahimtar fahimi, cututtukan zuciya da ɓacin rai sun yi ƙasa a cikin matan da ke cin abinci mai wadatar omega-3 fatty acids.
Duk da yake hemp furotin foda yana samar da adadin furotin mai kyau, ba ya ƙunshi furotin mai yawa kamar sauran zaɓuɓɓukan vegan kamar furotin fis kuma ya fi tsada. Duk da haka, mata za su iya fifita shi saboda yana da yawa da kuma gina jiki.
Brown Rice Protein Foda
Furotin shinkafa Brown zaɓi ne na ganye da vegan. Yana daya daga cikin mafi yawan nau'in furotin na hypoallergenic akan kasuwa kuma yana da sauƙin narkewa.
Duk da yake ba cikakken tushen furotin kamar whey ko furotin farin kwai ba, furotin shinkafa launin ruwan kasa yana da fa'idodi da yawa. Yana taimakawa wajen ƙara yawan ƙwayar tsoka. Yana da tasiri kamar furotin whey don inganta aikin motsa jiki da tsarin jiki.
Brown shinkafa furotin foda shine madadin zaɓi ga matan da ba za su iya amfani da furotin na whey ba amma suna so su girbe amfanin sa.
Yadda za a Zaba Mafi Ƙwararrun Ƙwararrun Ƙwararru?
Kuna iya zaɓar ɗaya daga cikin furotin da aka ambata a sama gwargwadon abubuwan da kuke so na abinci mai gina jiki da matsayin lafiyar ku. Kun ƙaddara nau'in furotin foda za ku yi amfani da shi. To wane alama za ku zaba? Yawancin samfurori sun ƙunshi abubuwan da ba su da lafiya. Sabili da haka, kula da waɗannan sharuɗɗa lokacin sayen furotin foda.
Yi wasu kayan abinci kaɗan
Yawancin jerin abubuwan sinadaran lokacin zabar foda mai gina jiki, mafi kusantar ya ƙunshi abubuwan da ba su da kyau. Domin wasu daga cikin wannan abun ciki za su ƙunshi abubuwan kiyayewa, masu canza launin wucin gadi da sauran abubuwan ƙari na sinadarai.
Misali; Idan za ku sayi furotin whey, kawai ku ware furotin na whey akan jerin abubuwan sinadarai.
Ka guji masu yawan sukari
Yawancin foda na furotin suna da daɗin ɗanɗano irin su vanilla, cakulan, da strawberry. Wasu kamfanoni suna amfani da wasu kayan zaki kamar syrup masara da fructose don sanya kayan su dadi. Tabbatar shan foda mai gina jiki tare da kasa da gram 4 na sukari a kowace hidima.
Kafin siyan furotin foda, tabbatar da cewa kuna da rashi sunadaran.
Abubuwan da ake amfani da su na furotin suna saduwa da bukatun furotin ku, a, amma kuna iya saduwa da bukatun furotin na yau da kullum ta hanyar cin abinci na halitta. Ya fi lafiya haka. Abincin halitta mai wadatar furotin sun haɗa da qwai, kaji, kiwo, wake, legumes, nama, abincin teku, da goro.
Amfani da Foda na Protein Ga Mata
Protein foda shine kariyar abinci mai gina jiki. Zaɓi ne mai sauri da lafiya ga matan da ke aiki tuƙuru da motsa jiki.
Kuna iya amfani da foda na furotin ta ƙara shi zuwa ruwa, madara ko madarar almond. Kuna iya ƙara shi zuwa santsi ko girgiza. Zai fi kyau a cinye furotin foda daidai kafin ko bayan motsa jiki don hanzarta dawo da tsoka bayan motsa jiki. Hakanan zaka iya cinye furotin foda ta wasu hanyoyi.
Da safe, haɗa ɗan ƙaramin furotin foda a cikin yogurt ɗinku.
Ƙara collagen peptides zuwa kofi na safe don haɓaka furotin mai tsami.
Kuna iya ƙara foda na furotin zuwa pancake.
Gwada cokali na foda na furotin a cikin oatmeal.
A takaice;
Mata suna amfani da furotin foda don dalilai daban-daban, ciki har da ci gaban tsoka, inganta farfadowa bayan motsa jiki, da asarar nauyi. Wannan ƙarin kayan abinci mai gina jiki yana da yawa. Yana da sauƙin amfani.
Whey, Peas, hemp, farin kwai, shinkafa launin ruwan kasa da furotin collagen zaɓuɓɓuka ne masu amfani a cikin iyakokin shawarwarin foda na furotin ga mata. Wanne za ku zaba zai dogara ne akan abin da kuke tsammani daga furotin foda.
Idan ba ku buƙatar ƙarin furotin, idan kuna iya samun isasshen furotin daga abin da kuke ci, Ina ba da shawarar samun furotin daga abinci na halitta.
