Muna rarraba abubuwan gina jiki zuwa macronutrients da micronutrients. Micronutrients sune bitamin da ma'adanai waɗanda muke samu daga abinci. Abubuwan gina jiki na macro sune furotin, carbohydrates da fats. Protein yana daya daga cikin macronutrients. Abincin da ya ƙunshi furotin shine tushen shuka da dabba kamar jan nama, kaza, turkey, abincin teku, kifi, madara, wake, broccoli, tsaba chia, tsaba flax, lentil, cuku, tsaba kabewa, gyada, yogurt, hatsi, sha'ir da quinoa. .
Magungunan halitta da aka samu sakamakon amino acid da ke haɗa su cikin sarƙoƙi ana kiransu sunadaran. Sunadaran sun ƙunshi ɗaruruwan amino acid waɗanda aka haɗe su cikin dogayen sarƙoƙi. Akwai nau'ikan amino acid iri 20 don gina jiki.
Abincin da ke dauke da furotin
Kodayake abubuwan gina jiki na yau da kullun sun bambanta daga mutum zuwa mutum, a matsakaita, yakamata mutum ya ɗauki gram 0.8 na furotin a kowace kilogiram na nauyin jiki. An ƙaddara wannan azaman gram 46 na mata da gram 56 na maza. Mata masu juna biyu da 'yan wasa suna buƙatar ƙarin furotin a kowace rana.
Menene furotin?
Sunadaran mahadi ne na halitta da aka samu sakamakon amino acid ɗin da ke haɗa su cikin sarƙoƙi. Ya ƙunshi ɗaruruwan ƙananan amino acid waɗanda aka haɗa tare cikin dogayen sarƙoƙi. Akwai nau'ikan amino acid iri 20 don gina jiki.
Protein shine babban tubalin ginin jiki. Ana amfani da shi don yin tsokoki, tendons, gabobi da fata. Hakanan ana amfani dashi don yin enzymes, hormones, neurotransmitters, da ƙananan ƙwayoyin cuta daban-daban.
Sunadaran suna yin su ne da ƙananan ƙwayoyin cuta da ake kira amino acid waɗanda ke haɗuwa tare kamar beads akan igiya. Amino acid masu alaƙa suna samar da dogon sarƙoƙi na furotin.
Wasu daga cikin amino acid da ake samu a cikin beads sunadaran jiki ne ke samar da su. Amma ba duka ba. amino acid da ba za mu iya samar da kuma dole mu samu daga abinci muhimman amino acid Yana kira.
Protein yana da mahimmanci saboda yana yin ayyuka masu mahimmanci a jikinmu.
Ayyukan Protein
Gyaran kyallen takarda: Jikinmu yana buƙatar furotin don girma da kiyaye kyallen takarda. Aikin furotin ne ya samar da sabbin kyallen jikin jiki da gyara su.
Saƙonnin turawa: Wasu sunadaran sunadaran hormones, manzannin sinadarai waɗanda ke ba da damar sadarwa tsakanin sel, kyallen jikinmu, da gabobinmu. Ana samar da shi ta hanyar ƙwayoyin endocrin ko gland.
Yin wasu sel: Wasu sunadaran sunadaran fibrous. Yana ba da ƙarfi da ƙarfi ga sel da kyallen takarda. Wadannan sunadaran sune keratin, wanda ke samar da samuwar wasu sifofi a jikinmu.collagen da elastin.
Kula da matakin pH na jiki: Protein yana taka muhimmiyar rawa a cikin acid da wasu ƙa'idodi a cikin jini da sauran ruwan jiki. Ko da ɗan canji a cikin acid da tushe pH na jiki yana da illa. Jiki yana buƙatar furotin don daidaita pH.
Daidaita ruwaye: Sunadaran suna tsara tsarin tafiyar da jiki don kiyaye daidaiton ruwa. Albumin da globulin sunadaran sunadaran da ke cikin jini wanda ke taimakawa wajen kiyaye daidaiton ruwa a jikinmu.
Samar da rigakafi: Sunadaran suna taimakawa ƙirƙirar immunoglobulin ko ƙwayoyin rigakafi don yaƙar kamuwa da cuta. Antibodies sunadaran sunadaran da ke cikin jini waɗanda ke taimakawa kare jikinmu daga mahara masu cutarwa kamar ƙwayoyin cuta da ƙwayoyin cuta.
Ajiye abubuwan gina jiki: Wasu sunadaran suna jigilar abubuwa a cikin jini zuwa ciki ko daga cikin tantanin halitta. Abubuwan da waɗannan sunadaran ke ɗauka sun haɗa da sinadarai kamar bitamin da ma'adanai, sukarin jini, cholesterol, da oxygen.
Ƙarfafawa: Sunadaran suna ba wa jikinmu kuzari. Protein ya ƙunshi adadin kuzari 4 a kowace gram.
Nau'in Protein
Amino acid su ne ainihin tubalan gina jiki na sunadaran, waɗanda aka keɓe da mahimmanci ko marasa mahimmanci. Ana samun mahimman amino acid daga abinci mai wadataccen furotin kamar nama, legumes, da kaji, yayin da abubuwan da ba su da mahimmanci suna haɗe a cikin jikinmu.
Hormonal sunadaran:Hormones sune sinadarai na tushen furotin da ke ɓoye ta sel na glanden endocrine. Misalin irin wannan nau'in sunadaran shine insulin, wanda pancreas ke fitar dashi don daidaita matakan sukarin jini a cikin jikinmu.
Enzymatic protein: Sunadaran Enzymatic suna hanzarta tafiyar matakai na rayuwa a cikin sel, kamar aikin hanta, narkewar ciki, coagulation jini, da canza glycogen zuwa glucose. Misalin irin wannan nau'in sunadaran; tarwatsa abinci zuwa sassa masu sauƙi waɗanda jikinmu zai iya ɗauka cikin sauƙienzymes masu narkewad.
Tsarin gina jiki: Sunadaran tsarin, wanda kuma aka sani da sunadaran fibrous, sun haɗa da collagen, keratin, da elastin.
Protein na kariya: Kwayoyin rigakafi, ko immunoglobulin, wani muhimmin sashi ne na tsarin rigakafi da kiyaye cututtuka. Kwayoyin rigakafi suna samuwa a cikin fararen jini. Yana kai hari kuma yana kawar da ƙwayoyin cuta, ƙwayoyin cuta da sauran ƙwayoyin cuta masu cutarwa.
Protein ajiya: Sunadaran ajiya galibi suna adana ions na ma'adinai kamar potassium a jikinmu. Ferritin, furotin na ajiya, yana tsarawa da kare mummunan tasirin baƙin ƙarfe a jikinmu.
Protein sufuri: Sunadaran sufuri suna ɗaukar abubuwa masu mahimmanci zuwa sel. Misali, haemoglobin yana ɗaukar iskar oxygen daga huhu zuwa kyallen jikin jiki. Serum albumin yana ɗaukar kitse a cikin jini, yayin da myoglobin yana ɗaukar iskar oxygen daga haemoglobin sannan ya sake shi zuwa tsokoki.
Protetor mai karɓa: Sunadaran masu karɓa a wajen sel suna sarrafa abubuwan da ke shiga da barin sel, kamar ruwa da abinci mai gina jiki.
Protein kwangila: Sunadaran kwangila, wanda kuma aka sani da sunadaran motsa jiki, suna daidaita ƙarfi da saurin raunin zuciya da tsoka. Wadannan sunadaran sune actin da myosin.
Adadin furotin da za a sha kowace rana ya bambanta bisa ga bukatun mutum. Misali; Mata masu ciki da masu shayarwa suna buƙatar kusan gram 71 na furotin kowace rana. Wannan ƙima ce.
Shawarwari na yau da kullun (RDI) shine gram 56 ga maza da gram 46 na mata. Protein da ya kamata a sha kowace rana bisa ga buƙatun ya bambanta daga gram 0,8 zuwa gram 1,3 a kowace kilogiram na nauyin jikin mutum.
Menene illar Protein wuce gona da iri?
Yin amfani da furotin da yawa na iya haifar da wasu matsalolin lafiya. Misali; na abinci mai gina jiki mai yawa An bayyana cewa yana iya haifar da lalacewar koda da ciwon kashi.
Yin amfani da furotin da yawa yana haifar da fitar da calcium na fitsari. Yana ƙara haɗarin samuwar dutse a cikin koda. Yana sanya damuwa mai yawa akan koda da hanta. Don haka, yana iya haifar da tsufa na koda da tabarbarewar aikinsa. Hakanan yana iya haifar da gout a cikin gidajen abinci.
Menene Tushen Protein?
Mafi kyawun tushen furotin shine nama, kifi, kwai da kayayyakin kiwo. Duk mahimman amino acid da jikinmu ke buƙata suna cikin waɗannan abinci. Akwai kuma abincin shuka wanda ke da yawan furotin, misali, quinoakamar legumes da gyada. Saboda nau'in abinci mai gina jiki iri-iri, ba zai yiwu a sami isasshen furotin daga abinci ba.
Abincin da Ya ƙunshi Protein
Domin biyan buƙatun furotin na yau da kullun, wajibi ne a ci abinci mai ɗauke da furotin. Ana samun furotin a cikin abincin dabbobi da wasu abincin shuka. Abincin da ke da furotin sune:
kwai
Almond
Pistachio
Gyada
cashews
Nono kaji
Oat
sha'ir
Curd cuku
Yogurt
madara
Broccoli
Jan nama
Tuna da kowane irin kifi
Quinoa
Lenti
Koda wake
'Ya'yan kabewa
chia tsaba
Turkiyya nama
Shrimp
Brussels ta tsiro
Peas
farin kabeji
Gyada
apricots
mandarin
ayaba
avocado
Yanzu bari mu dubi adadin furotin da abinci ya ƙunshi.
kwai
kwai Yana daya daga cikin abinci mai gina jiki. Akwai bitamin, ma'adanai, kitse mai lafiya, antioxidants masu kare ido waɗanda yawancin mutane suka rasa. Yana da arziki a cikin furotin. Farin furotin ne mai tsabta.
Abubuwan da ke cikin kwai: 35% na kwai furotin ne. 78 babban kwai na gram 1 ya ƙunshi gram 6 na furotin.
Almond
AlmondYa ƙunshi abubuwa masu mahimmanci kamar fiber, bitamin E, manganese da magnesium.
Abubuwan da ke cikin furotin: 13% na almonds sunadaran gina jiki. Akwai gram 28 na furotin a cikin gram 161 na adadin kuzari 6 na almonds.
Pistachio
PistachioYana da kyakkyawan tushen fiber wanda ke tallafawa lafiyar narkewa. Yana da wadataccen abinci mai gina jiki kuma yana da mahadi na antioxidant waɗanda ke da kyau ga lafiya.
Protein abun ciki na pistachios: 1 kofin pistachios ya ƙunshi gram 25 na furotin da adadin kuzari 685.
Gyada
Yin amfani da gyada akai-akai yana hana tsakuwa. Har ila yau, yana da kyau tushen tagulla, wanda ke kara yawan ma'adinan kashi kuma yana hana osteoporosis.
Abubuwan da ke cikin furotin na walnuts: 1 kofin yankakken gyada yana da gram 18 na furotin da adadin kuzari 765.
cashews
cashewsTagulla da baƙin ƙarfe a cikinta suna taimakawa wajen samuwar jajayen ƙwayoyin jini. Yana da matukar amfani ga lafiyar ido. Yana da kyakkyawan tushen magnesium, ma'adinai mai mahimmanci don tafiyar da jiki.
Abubuwan da ke cikin furotin na ƙwayayen cashew: Giram 30 na cashews sun ƙunshi gram 5.1 na furotin da adadin kuzari 155.
Nono kaji
Nonon kaji na daya daga cikin abincin da ke da sinadarin gina jiki. Ya kamata a sha ba tare da fata ba.
Abubuwan da ke cikin furotin nono: Ya ƙunshi furotin 80%. 1 nono mara fata mara fata yana da adadin kuzari 284 da gram 53 na furotin.
Oat
OatYana daya daga cikin hatsi masu lafiya. Ya ƙunshi lafiyayyen fibers, magnesium, manganese, bitamin B1, da sauran abubuwan gina jiki.
Abubuwan furotin na hatsi: Ya ƙunshi furotin 15%. Rabin kofi na ɗanyen hatsi yana da adadin kuzari 303 da gram 13 na furotin.
sha'ir
mai arziki a cikin fibersha'irYana taimakawa wajen kiyaye sukarin jini da cholesterol a karkashin iko. Yana kuma kare kansa daga cutar daji.
Abubuwan furotin na sha'ir: 1 kofin sha'ir yana samar da gram 23 na furotin kuma yana da adadin kuzari 651.
Curd cuku
Curd cuku yana da ƙarancin mai da adadin kuzari. Yana da wadataccen abinci mai gina jiki kamar su calcium, phosphorus, selenium, bitamin B12, bitamin B2.
Abubuwan furotin na cuku curd: 59% ya ƙunshi furotin. 22 grams na curd cuku mai dauke da 226% mai shine adadin kuzari 194 kuma yana bada gram 27 na furotin.
Yogurt
Ku ci yoghurt, wanda ke da wadataccen abinci mai gina jiki, ba tare da ƙara sukari ba. Yogurt mai cike da kitse yana da sinadarin gina jiki mai yawa amma kuma yana da yawan adadin kuzari.
Protein abun ciki na yogurt: Yogurt maras kiba ya ƙunshi furotin 48%. Giram 170 na yogurt mara kitse shine adadin kuzari 100 kuma ya ƙunshi gram 17 na furotin.
madara
madaraYana daya daga cikin abincin da ke dauke da furotin mai inganci. Ya ƙunshi kusan kowane nau'in sinadirai da jikin ɗan adam ke buƙata. Ya ƙunshi musamman a cikin calcium, phosphorus da bitamin B2.
Abubuwan furotin na madara: 21% na madara ya ƙunshi furotin. Kofin madara yana da adadin kuzari 1 da gram 149 na furotin.
Broccoli
BroccoliAbincin lafiya ne mai cike da bitamin C, bitamin K, fiber da potassium. Ya ƙunshi nau'o'in sinadirai masu amfani da kwayoyin halitta waɗanda ake tunanin kariya daga cutar kansa. Yana da yawan furotin idan aka kwatanta da yawancin kayan lambu.
Abubuwan abinci na broccoli: 20% na kayan lambu sun ƙunshi furotin. 1 kofin (96 grams) na yankakken broccoli yana da adadin kuzari 31 da gram 3 na furotin.
Jan nama
Jan nama yana da yawan furotin. Ya ƙunshi baƙin ƙarfe, bitamin B12 da sauran sinadarai masu yawa.
Abubuwan furotin na jan nama: 53% ya ƙunshi furotin. Giram 85 na jan nama ya ƙunshi adadin kuzari 184 da gram 22 na furotin.
Tuna
Duk da kasancewar kifi mai mai, yana da ƙarancin adadin kuzari. Shi ya sa yawancin naman sa furotin ne. Tuna na dauke da sinadirai masu amfani da yawa kamar su omega 3 fatty acids.
Abubuwan protein na tuna: 94% na gwangwani tuna a cikin ruwa furotin ne. Giram 154 na tuna yana da adadin kuzari 179 da gram 39 na furotin.
Quinoa
QuinoaYana daya daga cikin hatsi da ake kira superfood. Ya ƙunshi yawancin bitamin, ma'adanai, antioxidants da fiber.
Abubuwan furotin na quinoa: Ya ƙunshi furotin 15%. 1 kofin (gram 185) na dafaffen quinoa yana samar da adadin kuzari 222 da gram 8 na furotin.
Lenti
Lenti Ya ƙunshi babban fiber, magnesium, potassium, iron, folic acid, jan karfe, manganese da sauran sinadirai daban-daban. Yana daya daga cikin mafi kyawun tushen furotin na tushen shuka. Yana da kyakkyawan tushen furotin ga masu cin ganyayyaki.
Abubuwan furotin na lentil: 27% na adadin kuzarinsa sun ƙunshi furotin. Kofin 1 (gram 198) na dafaffen lentil yana da adadin kuzari 230 kuma ya ƙunshi gram 18 na furotin.
wake wake
Koda wakeYana da wadata a cikin bitamin B1, wanda ke inganta ƙwaƙwalwar ajiya. Hakanan yana dauke da molybdenum, wanda ke lalata jiki.
Abubuwan furotin na wake na koda: Cokali 1 na wake na koda yana da gram 1 na furotin kuma yana da adadin kuzari 14.
'Ya'yan kabewa
'Ya'yan kabewa, Yana ba da ƙima masu girma da yawa dangane da abubuwan gina jiki kamar baƙin ƙarfe, magnesium, zinc.
Abubuwan da ke cikin furotin: 14% ya ƙunshi furotin. 28 grams na kabewa tsaba ne 125 adadin kuzari da 5 grams na gina jiki.
chia tsaba
Yana da wadata a cikin fiber da omega 3 fatty acid kuma yana ba da fa'idodi da yawa.chia tsaba yana ba da kuzari.
Abubuwan da ke cikin furotin: Giram 30 na tsaba chia sun ƙunshi gram 4.4 na furotin da adadin kuzari 137.
Turkiyya nono
Nonon Turkiyya yana kama da nono kaji a wasu bangarori. Ya ƙunshi yawancin furotin, ƙananan adadin mai da adadin kuzari.
Abubuwan furotin na nono na turkey: Ya ƙunshi 70% furotin. Giram 85 na nono na turkey shine adadin kuzari 146 kuma ya ƙunshi gram 24 na furotin.
kowane irin kifi
Kifi yana da wadataccen sinadirai masu mahimmanci irin su omega 3 fatty acid, wadanda suke da muhimmanci ga lafiyar zuciya.
Abubuwan da ke cikin furotin: Ya bambanta daga kifi zuwa kifi. Misali; Salmon ya ƙunshi furotin 46%. Giram 85 shine adadin kuzari 175 kuma yana da gram 19 na furotin.
Shrimp
Shrimp Wani nau'in abincin teku ne. Yana da ƙananan adadin kuzari kuma ya ƙunshi abubuwa masu amfani kamar selenium da bitamin B12. Kamar kifi, shrimp yana da wadata a cikin omega 3 fatty acids.
Abubuwan furotin na shrimp: Ya ƙunshi 90% furotin. 85 grams na shrimp yana da adadin kuzari 84 da gram 18 na furotin.
Brussels ta tsiro
Brussels ta tsiroKayan lambu ne mai yawan furotin, kamar broccoli. Ya ƙunshi fiber, bitamin C da sauran muhimman abubuwan gina jiki.
Abubuwan furotin na Brussels sprouts: 17% ya ƙunshi furotin. 78 grams na Brussels sprouts ne 28 adadin kuzari da 2 grams na gina jiki.
Peas
Peas Yana da wadataccen sinadirai masu yawa, da suka haɗa da baƙin ƙarfe, jan ƙarfe, zinc, calcium, manganese da bitamin K. Fiber a cikin kayan lambu yana da amfani ga lafiyar gastrointestinal.
Abubuwan furotin na Peas: 1 kofin Peas yana samar da gram 9 na furotin kuma yana da adadin kuzari 134.
farin kabeji
farin kabejiWani muhimmin sinadari wanda ke da wadata a cikin choline shine choline. Wannan sinadari yana inganta ƙwaƙwalwar ajiya da koyo, inganta barci kuma yana taimakawa motsin tsoka.
Abubuwan furotin na farin kabeji: 1 babban farin kabeji yana samar da gram 16.6 na furotin kuma shine adadin kuzari 210.
Abubuwan da ke cikin furotin: 16% ya ƙunshi furotin. 28 grams na gyada shine adadin kuzari 159 da gram 7 na furotin.
apricots
apricotsYana da arziki a cikin baƙin ƙarfe, da potassium da fiber.
Abubuwan da ke cikin furotin: 1 apricot yana ba da gram 0.5 na furotin kuma yana da adadin kuzari 17.
mandarin
mandarinAn ɗora shi da flavonoids, mahadi tare da abubuwan anticancer. Folate a cikin 'ya'yan itacen yana kula da lafiyar ƙwayoyin jiki. Bugu da ƙari, potassium a cikin 'ya'yan itace yana hana osteoporosis.
Abubuwan da ke cikin furotin na mandarin: 1 babban tangerine yana samar da gram 1 na furotin kuma yana da adadin kuzari 64.
ayaba
ayabaYana da matukar kyau tushen potassium. Yana sassauta bangon jijiyoyin jini kuma yana rage hawan jini. Ayaba, mai yawan sinadarin fiber, tana hana cututtukan zuciya da ciwon suga. Hakanan yana da wadatar amino acid.
Abubuwan furotin na banana: Ayaba 1 babba tana ba da furotin gram 1.5 kuma yana da adadin kuzari 121.
avocado
avocadoYana da arziki a cikin folate, wani muhimmin sinadirai a lokacin daukar ciki. Yana rage haɗarin zubar ciki. Hakanan amfani da avocado yana inganta lafiyar zuciya.
Abubuwan furotin na avocado: 1 avocado yana samar da gram 4 na furotin kuma yana da adadin kuzari 322.
Me zai faru idan ba mu sami isasshen furotin ba?
Idan ba a dauki isasshen furotin ba, haɗarin ƙarancin furotin yana tasowa akan lokaci. Tsokoki sun fara narkewa kuma metabolism yana damuwa. alamar rashin samun isasshen furotinrashin gina jikiAlamomin sune kamar haka;
Jin damuwa da jin haushi akai-akai: Protein ya ƙunshi amino acid, waɗanda su ne tubalan ginin neurotransmitters. Suna daidaita yanayi. Idan akwai ƙarancin furotin, ana lura da damuwa da damuwa.
Rashin barci: A cikin ƙarancin furotin, samar da serotonin yana raguwa, wanda ke haifar da matsalolin barci.
Babban cholesterol: Saboda rashin furotin a jiki, kumburi yana ƙaruwa kuma cholesterol yana tashi.
Rashin kulawa: Rashin wadataccen furotin yana nufin ƙarancin amino acid. Wannan yana nufin raguwar masu watsawa. A wannan yanayin, matsalolin rashin kulawa da mayar da hankali suna tasowa.
rashin bin ka’ida: Wannan yana faruwa ne sakamakon wani yanayi da ake kira polycystic ovary syndrome (PCOS). Ta wata hanya, yana da alaƙa da ƙarancin furotin.
Rauni akai-akai da jinkirin warkar da raunukaProtein shine sinadari mai gina jiki. Rashinsa yana rage jinkirin aikin warkarwa.
Menene Sunadaran Dabbobi da Shuka?
Kusan kashi 20% na jikin mutum yana da furotin. Jikin mu furotin Muna buƙatar samun isasshen abinci mai ɗauke da furotin da muke ci kowace rana. Sunadaran dabbobi da kayan lambu sune mafi mahimmancin sinadarai waɗanda za mu iya samu daga abinci.Ɗayan bambance-bambance tsakanin furotin kayan lambu da furotin dabba shine abun ciki na amino acid.
Tushen furotin na dabba sun haɗa da:
Pisces
kwai
Kayan kiwo irin su cuku, madara, da whey
jan nama
Fararen nama kamar kaza, turkey, da kwarto
Yawancin abincin shuka sun ɓace aƙalla ɗaya daga cikin mahimman amino acid. Ammaquinoa vebuckwheat Wasu abinci na shuka irin su phytonutrients cikakke ne tushen furotin.
Sunadaran da aka samu daga shuka sun haɗa da:
hatsi
Lenti
Kwayoyi
Pulse
Wasu 'ya'yan itatuwa, irin su avocados
Waken soya
Hemp
shinkafa
Peas
Bambanci tsakanin kayan lambu da furotin na dabba
Gabaɗaya, sunadaran dabbobi ana ɗaukar cikakken sunadaran. Domin yana dauke da dukkan muhimman amino acid guda tara. Yayin da wasu sunadaran tsire-tsire kuma cikakkun tushen furotin ne, sauran abincin tsire-tsire suna da ƙarancin aƙalla ɗaya daga cikin mahimman amino acid. Saboda haka, su ne tushen furotin da bai cika ba. Za mu iya rarraba bambanci tsakanin furotin shuka da dabba kamar haka:
Amino acid profile
Protein ya rushe zuwa amino acid. Ana amfani da sunadarai da amino acid don kusan kowane tsari na rayuwa a cikin jiki.
Bayanan amino acid na sunadaran dabbobi da kayan lambu sun bambanta.
Sunadaran dabbobi suna ba da dukkan amino acid da muke buƙata, yayin da sunadaran shuka ba su da ƙasa a cikin wasu amino acid. misalimethionine,tryptophan,lysine kuma ya ƙunshi ƙananan amino acid kamar isoleucine.
Amino acid balance
Akwai kusan amino acid guda 20 a cikin jikinmu waɗanda aka rarraba a matsayin masu mahimmanci kuma marasa mahimmanci. Wasu jiki ne ke samar da su, yayin da wasu kuma dole ne a samo su daga abinci.
Sunadaran dabbobi cikakken tushen furotin ne saboda suna ɗauke da dukkan amino acid ɗin da ake buƙata don jikinmu yayi aiki yadda ya kamata.
Ana ɗaukar tushen furotin na kayan lambu rashi ne saboda ba su da ɗaya ko fiye na mahimman amino acid ɗin da jikinmu ke buƙata.
Abubuwan gina jiki
Tushen furotin na dabba yawanci suna da abun ciki mai gina jiki wanda ba a samun su a cikin sunadaran shuka. Sunadaran dabbobi sun yi kama da sunadaran shuka dangane da abubuwan gina jiki masu zuwa:mai arziki fiye da:
Vitamin B12
Vitamin D
DHA
tutiya
Don haka, ya kamata mu ci sunadaran shuka ko furotin dabba?
Akwai wasu mahadi na shuka a cikin abincin shuka waɗanda ba a cikin abincin dabbobi ba. Don cin abinci mai kyau, duka tushen furotin ya kamata a cinye su a daidaitaccen hanya.
Amfanin sunadaran kayan lambu
Wasu fa'idodin hanyar cin abinci tare da tsire-tsire, wanda ake kira abinci mai cin ganyayyaki, an ƙaddara ta hanyar bincike.
Abincin ganyayyaki yana taimakawa wajen rasa nauyi.
Yana kiyaye hawan jini.
Yana rage cholesterol.
Yana rage haɗarin mutuwa daga cutar kansa da cututtukan zuciya.
Yana rage haɗarin kamuwa da ciwon sukari ta hanyar samar da sarrafa sukarin jini.
Amfanin furotin dabba
Kodayake sunadaran dabbobi gabaɗaya ana ɗaukar marasa lafiya idan aka kwatanta da sunadaran shuka, suna da fa'ida muddin ana cinye su cikin matsakaici.
Yana rage haɗarin cututtukan zuciya.
Mutanen da ke cin kifi akai-akai suna da ƙarancin haɗarin bugun zuciya, bugun jini da mutuwa daga cututtukan zuciya.
Cin kwai yana taimakawa wajen rage kiba ta hanyar samar da wadatuwa.
Yana taimakawa wajen gina ƙwayar tsoka maras nauyi. Don haka, yana rage asarar tsoka da ke faruwa tare da shekaru.
A takaice;
Protein shine sunan da aka ba wa mahaɗan kwayoyin halitta da aka samu sakamakon amino acid ɗin da ke haɗuwa tare a cikin sarƙoƙi. Ana buƙatar amino acid daban-daban guda 20 don gina jiki wanda ya ƙunshi ɗaruruwan amino acid waɗanda aka haɗa su cikin dogayen sarƙoƙi.
Bukatun furotin na yau da kullun sun bambanta daga mutum zuwa mutum. A matsakaita, ya kamata mutum ya sami 0.8 grams na furotin a kowace kilogiram na nauyin jiki. Bukatar furotin na yau da kullun na mata masu juna biyu da 'yan wasa ya fi wannan ƙimar.
Abubuwan da ke da wadatar furotin sun haɗa da nono kaji, jan nama, turkey, kifi da abincin teku, madara, yogurt, cuku, Peas, broccoli, tsaba chia, tsaba flax, lentil, tsaba na kabewa, gyada, hatsi, sha'ir, da quinoa.
