10 Dalilan da ke tallafawa Kimiyya don Ci Protearin Protein

Wadatacce

• 1. Rage Sha'awa da Matakan Yunwa
• 2. Yana kara karfin Muscle da karfi
• 3. Kyakkyawan Ga Kashinku
• 4. Rage Sha'awa da Sha'awar Nishaɗin Dare
• 5. Yana Kara kuzari da Kara Kona kitse
• 6. Yana rage Ruwan Jini
• 7. Yana Taimakawa wajen Rage Kiba
• 8. Ba Ya Cutar da Koda da Lafiya
• 9. Yana Taimakawa Jikinka Gyara kansa Bayan Rauni
• 10. Yana Taimaka maka Kasancewa mai Kwarewa yayin da kake Shekaru
• Layin .asa
• Shin furotin da yawa yana da illa?

Rashin lafiyar kitse da carbi suna da rikici. Koyaya, kusan kowa ya yarda cewa furotin nada mahimmanci.

Yawancin mutane suna cin isasshen furotin don hana rashi, amma wasu mutane za su fi dacewa da yawan haɓakar furotin da yawa.

Yawancin karatu sun nuna cewa cin abinci mai cike da furotin yana da fa'idodi masu yawa ga rashi nauyi da lafiyar rayuwa (,).

Anan akwai dalilai 10 da suka danganci kimiyya don cin karin furotin.

1. Rage Sha'awa da Matakan Yunwa

Abubuwa uku na abinci - mai, kitse, da furotin - suna shafar jikinku ta hanyoyi daban-daban.

Nazarin ya nuna cewa furotin shine mafi yawan cikawa. Yana taimaka muku jin ƙoshi - da ƙarancin abinci ().

Wannan wani bangare ne saboda sunadaran yana rage matakin yunwar ghrelin. Hakanan yana haɓaka matakan peptide YY, hormone da ke sa ku ji cikakke (, 5,).

Wadannan tasirin akan ci zai iya zama mai ƙarfi. A cikin wani binciken, karin cin abinci mai gina jiki daga 15% zuwa 30% na adadin kuzari da aka sanya mata masu kiba suna cin karancin kalori 441 a kowace rana ba tare da takaita komai da gangan ba).

Idan kana bukatar ka rage kiba ko kitse a ciki, yi la’akari da sauya wasu daga cikin carbs dinka da mai tare da furotin.Zai iya zama mai sauƙi kamar sanya dankalin turawa ko shinkafa mai ƙarami yayin ƙara addingan ƙarin cizon nama ko kifi.

Takaitawa Abincin mai gina jiki mai gina jiki yana rage yunwa, yana taimaka muku cin ƙananan adadin kuzari. Wannan yana faruwa ne ta hanyar ingantaccen aiki na homononin-daidaita nauyi.

2. Yana kara karfin Muscle da karfi

Protein shine tubalin ginin tsokoki.

Sabili da haka, cin wadataccen furotin yana taimaka maka kiyaye ƙwayar tsoka kuma yana haɓaka haɓakar tsoka lokacin da kake yin ƙarfin horo.

Yawancin karatu sun nuna cewa cin furotin da yawa na iya taimakawa ƙara ƙarfin tsoka da ƙarfi (,).

Idan kuna motsa jiki, ɗaga nauyi, ko ƙoƙarin samun tsoka, kuna buƙatar tabbatar kuna samun isasshen furotin.

Kula da haɓakar furotin da yawa na iya taimakawa hana ɓarkewar tsoka yayin rage nauyi (10, 11,).

Takaitawa Muscle ana yin sa ne da farko. Yawan cin abinci mai gina jiki zai iya taimaka maka samun karfin tsoka da ƙarfi yayin rage asarar tsoka yayin rage nauyi.

3. Kyakkyawan Ga Kashinku

Wani tatsuniya mai ci gaba da tabbatar da ra'ayin cewa furotin - galibi furotin na dabbobi - yana da kyau ga ƙasusuwa.

Wannan ya dogara ne akan ra'ayin cewa furotin yana kara nauyin acid a jiki, yana haifar da yoyon alli daga kashinku don kawar da acid din.

Koyaya, yawancin karatun dogon lokaci suna nuna cewa furotin, gami da furotin na dabba, yana da manyan fa'idodi ga lafiyar ƙashi (,, 15).

Mutanen da ke cin karin furotin suna kula da ƙashin kashi sosai yayin da suka tsufa kuma suna da haɗarin ƙarancin osteoporosis da karaya (16,).

Wannan yana da mahimmanci musamman ga mata, wadanda ke cikin kasadar kasusuwa bayan sun gama al'ada. Cin abinci mai gina jiki da yawa da kuma kasancewa mai aiki hanya ce mai kyau don taimakawa hana hakan daga faruwa.

Takaitawa Mutanen da ke cin karin furotin suna da ƙoshin lafiya na ƙashi da ƙananan haɗarin osteoporosis da karaya yayin da suka tsufa.

4. Rage Sha'awa da Sha'awar Nishaɗin Dare

Sha'awar abinci ta bambanta da yunwa ta al'ada.

Ba wai kawai jikinku yana buƙatar kuzari ko abubuwan gina jiki ba amma kwakwalwarku tana buƙatar lada (18).

Duk da haka, buƙatun na iya zama da wuyar shawo kan su. Hanya mafi kyau don shawo kan su na iya zama don hana su faruwa da fari.

Ofayan mafi kyawun hanyoyin rigakafin shine haɓaka haɓakar sunadarin ku.

Studyaya daga cikin bincike a cikin maza masu kiba ya nuna cewa haɓaka furotin zuwa 25% na adadin kuzari ya rage sha'awar 60% da sha'awar cin abinci a dare da rabi ().

Hakanan, wani bincike a kan 'yan mata masu girman jiki sun gano cewa cin karin kumallo mai ƙoshin gina jiki yana rage sha'awa da kuma ciye-ciye da dare.

Wannan na iya yin sulhu ta hanyar haɓaka aikin dopamine, ɗayan manyan ƙwayoyin ƙwaƙwalwar ƙwaƙwalwar da ke cikin sha'awar sha'awa da jaraba ().

Takaitawa Cin karin furotin na iya rage sha’awa da sha'awar cin abincin dare. Samun karin kumallo mai gina jiki mai gina jiki na iya tasiri sosai.

5. Yana Kara kuzari da Kara Kona kitse

Cin abinci na iya haɓaka tasirin ku na ɗan gajeren lokaci.

Wannan saboda jikinku yana amfani da adadin kuzari don narkewa da yin amfani da abubuwan gina jiki a cikin abinci. Ana kiran wannan azaman tasirin tasirin abinci (TEF).

Koyaya, ba duk abinci iri ɗaya bane a wannan batun. A zahiri, furotin yana da tasirin tasirin zafin jiki mafi girma fiye da mai ko kuma carbs - 20-35% idan aka kwatanta da 5-15% ().

Yawan abinci mai gina jiki an nuna shi don bunkasa kumburi da haɓaka yawan adadin kuzari da kuke ƙonawa. Wannan na iya kaiwa 80-100 ƙarin adadin kuzari da aka ƙona kowace rana (,,).

A zahiri, wasu bincike sun nuna zaku iya ƙonawa har ma da ƙari. A cikin wani binciken dayayi, kungiyar masu dauke da sunadarai sun kona karin adadin jiki 260 a kowace rana fiye da karamar kungiyar. Wannan yayi daidai da awa ɗaya na motsa jiki mai ƙarfi matsakaici kowace rana ().

Takaitawa Babban haɓakar furotin na iya haɓaka haɓakar ku sosai, yana taimaka muku ƙona ƙarin adadin kuzari a cikin yini.

6. Yana rage Ruwan Jini

Hawan jini shi ne babban abin da ke haifar da bugun zuciya, shanyewar jiki, da kuma cutar koda.

Abin sha'awa, an nuna yawan shan sunadarin don rage karfin jini.

A cikin nazarin gwaji 40 da aka sarrafa, karin furotin ya saukar da hawan jini (babban adadin karatu) da 1.76 mm Hg kan matsakaici da kuma karfin jini na diastolic (lambar karan karatu) da 1.15 mm Hg ().

Studyaya daga cikin binciken ya gano cewa, ban da rage hawan jini, cin abinci mai gina jiki mai gina jiki ya kuma rage LDL (mara kyau) cholesterol da triglycerides (27).

Takaitawa Yawancin karatu sun lura cewa yawan cin furotin na iya rage saukar karfin jini. Wasu nazarin kuma suna nuna ci gaba a cikin wasu abubuwan haɗarin cututtukan zuciya.

7. Yana Taimakawa wajen Rage Kiba

Saboda abinci mai gina jiki mai gina jiki yana kara karfin kuzari kuma yana haifar da ragin kai tsaye ta hanyar amfani da kalori da kuma kwadayinsu, yawancin mutanen da suke kara yawan sunadarin sunadaran sun rasa nauyi kusan nan take (,).

Wani bincike ya gano cewa mata masu kiba wadanda suka ci kashi 30% na adadin kuzarinsu daga furotin sun rasa fam 11 (kilo 5) a cikin makonni 12 - duk da cewa ba da gangan suka hana abincinsu ba ().

Hakanan furotin yana da fa'idodi don asarar mai yayin ƙayyadadden kalori da gangan.

A cikin nazarin watanni 12 a cikin mutane masu kiba 130 a kan abinci mai ƙayyadadden kalori, rukunin sunadarai masu yawa sun rasa kashi 53% cikin ɗari fiye da na rukunin furotin na yau da kullun suna cin adadin adadin kuzari ().

Tabbas, rage nauyi shine farkon. Kula da asarar nauyi babban kalubale ne ga mafi yawan mutane.

An nuna ƙarami mai ƙarancin cin furotin don taimakawa tare da kiyaye nauyi. A cikin binciken daya, karin furotin daga 15% zuwa 18% na adadin kuzari ya rage nauyin da aka samu da kashi 50% ().

Idan kana son kiyaye nauyi mai yawa, yi la'akari da samun ƙaruwa na dindindin akan furotin.

Takaitawa Yin amfani da furotin ɗin ku ba zai iya taimaka muku kawai don rage nauyi ba amma kiyaye shi cikin dogon lokaci.

8. Ba Ya Cutar da Koda da Lafiya

Mutane da yawa sunyi kuskuren gaskata cewa yawan cin abinci mai gina jiki yana cutar da koda.

Gaskiya ne cewa hana cin abinci mai gina jiki zai iya amfanar da mutanen da ke da cutar koda. Bai kamata a ɗauki wannan da wasa ba, saboda matsalolin koda na iya zama da gaske ().

Koyaya, yayin da yawan cin furotin na iya cutar da mutane da matsalolin koda, ba shi da wata mahimmanci ga mutanen da ke da ƙodar lafiya.

A zahiri, yawancin karatu sun jaddada cewa yawan abincin mai gina jiki ba shi da illa a cikin mutane ba tare da cutar koda ba,,,.

Takaitawa Duk da yake furotin na iya haifar da cutarwa ga mutanen da ke da matsalar koda, ba ya shafar waɗanda ke da ƙodar lafiya.

9. Yana Taimakawa Jikinka Gyara kansa Bayan Rauni

Protein zai iya taimakawa gyaran jikinka bayan ya ji rauni.

Wannan yana da cikakkiyar ma'ana, saboda yana samar da manyan tubalin ginin kyallen takarda da gabobin ku.

Yawancin karatu sun nuna cewa cin karin furotin bayan rauni na iya taimakawa saurin saurin dawowa (,).

Takaitawa Cin karin furotin na iya taimaka maka saurin murmurewa idan ka ji rauni.

10. Yana Taimaka maka Kasancewa mai Kwarewa yayin da kake Shekaru

Ofaya daga cikin abubuwan da tsufa ke haifarwa shine tsokoki suna yin rauni a hankali.

Mafi yawan lokuta ana kiransu sarcopenia mai alaƙa da shekaru, wanda shine ɗayan abubuwan da ke haifar da rauni, raunin ƙashi, da rage ƙarancin rayuwa tsakanin tsofaffi (,).

Cin karin furotin shine ɗayan mafi kyawun hanyoyi don rage lalacewar tsoka da shekaru da kuma hana sarcopenia ().

Tsayawa cikin motsa jiki yana da mahimmanci, kuma ɗaga nauyi ko yin wani nau'in motsa jiki na juriya na iya yin abubuwan al'ajabi ().

Takaitawa Cin furotin da yawa na iya taimakawa rage raunin tsoka da ke tattare da tsufa.

Layin .asa

Kodayake yawan cin abinci mai gina jiki zai iya samun fa'ida ga mutane da yawa, ba lallai bane ga kowa.

Yawancin mutane sun riga sun ci kusan 15% na adadin kuzari daga furotin, wanda ya isa sosai don hana rashi.

Koyaya, a wasu halaye, mutane na iya cin gajiyar cin abinci fiye da hakan - har zuwa 25-30% na adadin kuzari.

Idan kana buƙatar rage nauyi, inganta lafiyarka, ko samun ƙarfin tsoka da ƙarfi, tabbatar cewa kana cin isasshen furotin.

Shin furotin da yawa yana da illa?