Sunadaran gina jiki

Sunadaran sune tubalin ginin rayuwa. Duk kwayar halittar dake jikin mutum tana dauke da furotin. Asalin tsarin furotin shine jerin amino acid.

Kuna buƙatar furotin a cikin abincinku don taimakawa jikin ku don gyara ƙwayoyin kuyi sababbi. Hakanan furotin yana da mahimmanci ga ci gaba da haɓaka ga yara, matasa, da mata masu ciki.

Abincin sunadarai ya kasu kashi kashi wanda ake kira amino acid a yayin narkar da abinci. Jikin mutum yana buƙatar amino acid da yawa cikin adadi mai yawa don kiyaye ƙoshin lafiya.

Ana samun amino acid a cikin tushen dabbobi kamar su nama, madara, kifi, da kwai. Hakanan ana samun su a cikin tushen tsire-tsire kamar su waken soya, wake, legumes, man goro, da wasu hatsi (kamar ƙwayoyin alkama da quinoa). Ba kwa buƙatar cin kayayyakin dabbobi don samun duk furotin ɗin da kuke buƙata a cikin abincinku.

Amino acid ya kasu kashi uku:

• Mai mahimmanci
• Ba shi da mahimmanci
• Sharadi

Amino acid masu mahimmanci ba za a iya yin shi da jiki ba, kuma dole ne a samar da shi ta abinci. Ba sa bukatar a ci su a abinci ɗaya. Daidaitawa a duk tsawon rana ya fi mahimmanci.

Amino acid mara mahimmanci jiki ne yake sanya shi daga amino acid mai mahimmanci ko kuma a cikin raunin da ya samu na sunadarai.

Amino acid mai sharadi ana buƙata a lokacin rashin lafiya da damuwa.

Adadin furotin da kuke buƙata a cikin abincinku zai dogara ne akan ƙimar yawan calorie. Shawarwarin gina jiki na yau da kullun don manya masu lafiya shine 10% zuwa 35% na yawan bukatun kalori. Misali, mutumin da ke cin abincin kalori na 2000 zai iya cin gram 100 na furotin, wanda zai samar da kashi 20% na yawan adadin kuzarinsu na yau da kullun.

Oza daya (gram 30) na yawancin abinci mai wadataccen furotin ya ƙunshi gram 7 na furotin. Gurasa (gram 30) daidai yake:

• 1 oz (30 g) na kifin nama ko kaji
• 1 babban kwai
• Kofin (milliliters 60) tofu
• Kofi (gram 65) dafaffun wake ko doya

Kayan kiwo mai mai mai mahimmanci shine asalin tushen furotin.

Cikakken hatsi ya ƙunshi furotin fiye da kayayyakin da aka tace ko "fari".

Yara da matasa na iya buƙatar adadi daban-daban, ya danganta da shekarunsu. Wasu ingantattun hanyoyin samun furotin na dabbobi sun hada da:

• Turkiya ko kaza tare da fatar da aka cire, ko bison (wanda kuma ake kira naman bauna)
• Yankakken naman sa ko naman alade, kamar zagaye, sirloin na sama, ko taushi (datse duk wani kitse mai gani)
• Kifi ko kifin kifi

Sauran kyawawan hanyoyin gina jiki sun hada da:

• Kunun wake, wake wake, wake, wake, wake, ko wake na garbanzo
• Kwayoyi da iri, gami da almond, hazelnuts, gaɗaɗɗen kwayoyi, gyada, man gyada, sunflower seed, ko goro (Kwayoyi suna da kitse mai yawa don haka ku kula da girman rabo. Cin adadin kuzari fiye da buƙatarku na iya haifar da ƙimar kiba.)
• Tofu, tempeh, da sauran kayayyakin furotin na waken soya
• Iryananan kayan kiwo

Sabon jagorar abinci na Ma’aikatar Noma na Amurka, wanda ake kira MyPlate, na iya taimaka muku yin zaɓin cin abinci mai kyau.

Abinci - furotin

• Sunadarai

Makarantar Kimiyya ta kasa, Cibiyar Magunguna, Hukumar Abinci da Abinci. Abinda Aka Rubuta Abincin Abinci Shine Na Makamashi, Carbohydrate, Fiber, Fat, Faty Acids, Cholesterol, Protein, da Amino Acids. National Academy Latsa. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. Abinci da abinci mai gina jiki. A cikin: Naish J, Syndercombe Court D, eds.Kimiyyar Likita. 3rd ed. Philadelphia, PA: Elsevier; 2019: sura 16.

Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam da Ma'aikatar Aikin Gona ta Amurka. 2015-2020 Jagororin Abincin ga Amurkawa. 8th ed. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. An sabunta Disamba 2015. An shiga Yuni 21, 2019.