Abinci 26 Wanda Zai Taimaka Maka Girman Naman Jiki

Wadatacce

• 1. Qwai
• 2. Salmon
• 3. Nonon kaji
• 4. Yogurt na Girkanci
• 5. Tuna
• 6. Naman Naman sa
• 7. Gorfe
• 8. Waken soya
• 9. Cuku Cuku
• 10. Turkiyya Nono
• 11. Tilapia
• 12. Wake
• 13. Furotin Gurasa
• 14. Edamame
• 15. Quinoa
• 16. Scallops
• 17. Lean Jerky
• 18. Chickpeas
• 19. Gyada
• 20. Buckwheat
• 21. Tofu
• 22. Alade Tenderloin
• 23. Madara
• 24. Almond
• 25. Bison
• 26. Shinkafar Kawa
• Layin .asa
• Shin furotin da yawa yana da illa?

Dukkanin abinci mai gina jiki da motsa jiki suna da mahimmanci idan kuna son samun tsoka mara ƙarfi.

Don farawa, yana da mahimmanci don ƙalubalanci jikin ku ta hanyar motsa jiki. Koyaya, ba tare da tallafi mai gina jiki ba, ci gaban ku zai tsaya.

Abincin mai gina jiki yana da matukar mahimmanci don samun tsoka, amma carbohydrates da kitse sune mahimman hanyoyin samun kuzari.

Idan burin ku shine samun tsoka mara kyau, ya kamata ku mai da hankali akan motsa jiki a kai a kai da kuma yawan adadin kuzari kowace rana daga abinci mai gina tsoka.

Anan akwai manyan kayan abinci guda 26 don samun tsoka mai kauri.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Qwai

Qwai yana dauke da furotin mai inganci, lafiyayyen kitse da sauran muhimman abubuwan gina jiki kamar bitamin B da choline (1).

Sunadaran sunadarai ne na amino acid, kuma ƙwai suna ɗauke da adadi mai yawa na amino acid leucine, wanda ke da mahimmanci musamman don samun tsoka (1, 2).

Hakanan, bitamin na B yana da mahimmanci ga matakai daban-daban a jikin ku, gami da samar da kuzari (, 4).

2. Salmon

Salmon babban zaɓi ne don ginin tsoka da ƙoshin lafiya.

Kowace oce 3 (gram 85) na salmon yana ɗauke da kusan gram 17 na furotin, kusan gram 2 na kitsen mai mai omega-3 da mahimman bitamin na B da yawa (5).

Omega-3 fatty acid na taka muhimmiyar rawa a lafiyar tsoka kuma yana iya ma ƙara samun tsoka yayin shirye-shiryen motsa jiki ().

3. Nonon kaji

Akwai kyakkyawan dalili da yasa ake ɗaukar ƙirjin kaza a matsayin babban abinci don samun tsoka.

An cushe su da furotin, tare da kowane ounce 3 (gram 85) wanda yake ɗauke da kusan gram 26 na furotin mai inganci (7).

Hakanan sun ƙunshi wadataccen bitamin B na niacin da B6, waɗanda na iya zama masu mahimmanci musamman idan kuna aiki (7).

Wadannan bitamin suna taimakawa jikinka suyi aiki yadda ya kamata yayin motsa jiki da motsa jiki wanda ya zama dole don samun tsoka mai kyau (4).

Abin da ya fi haka, wasu bincike sun nuna cewa abinci mai gina jiki mai dauke da kaza na iya taimakawa asarar mai ().

4. Yogurt na Girkanci

Kiwo ba wai kawai ya kunshi furotin mai inganci ba, har ma da hadewar furotin whey mai saurin narkewa da saurin sinadarin casein.

Wasu bincike sun nuna cewa mutane suna dandana ƙaruwa lokacin da suke cinye haɗakar sunadarai masu saurin kiwo ().

Koyaya, ba dukkanin kiwo ake halitta daidai ba.

Misali, yogurt na Girka yana dauke da kusan ninki biyu na furotin a matsayin yogurt na yau da kullun (10,).

Duk da yake yogurt ta Girka kyakkyawan abun ciye-ciye ne a kowane lokaci, cin shi bayan motsa jiki ko kafin kwanciya na iya zama mai amfani saboda cakuda sunadarai masu saurin narkewa da sauri (,).

5. Tuna

Baya ga gram 20 na furotin a cikin kowace oza 3 (gram 85) da ake amfani da shi, tuna tana dauke da yawan bitamin A da bitamin na B da yawa, gami da B12, niacin da B6. Wadannan abubuwan gina jiki suna da mahimmanci don ingantaccen lafiya, kuzari da motsa jiki (4, 13, 14).

Bugu da ƙari, tuna yana samar da mai yawa na omega-3, wanda na iya tallafawa lafiyar tsoka (, 13).

Wannan na iya zama mahimmanci musamman ga tsofaffi. Bincike ya nuna cewa kitsen mai mai Omega-3 na iya rage jinkirin yawan tsoka da ƙarfin da ke faruwa da shekaru ()

6. Naman Naman sa

Naman sa yana cike da furotin mai inganci, bitamin B, ma'adanai da halittar halitta (16, 17).

Wasu bincike sun nuna harda cewa shan jan jan nama yana iya kara yawan nauyin siririn da aka samu tare da nauyin nauyi ().

Koyaya, koda lokacin da kake ƙoƙarin samun tsoka, yana iya zama mafi kyau don zaɓar naman sa wanda ke tallafawa ribar tsoka ba tare da samar da ƙarin adadin kuzari da yawa ba.

Misali, oza 3 (gram 85) na kaso 70% naman sa sunada adadin kuzari 228 da kuma mai nauyin gram 15 (19).

Koyaya, adadin naman sa mai ƙoshin ƙashi 95% ya ƙunshi ƙarin furotin kaɗan kuma adadin kuzari 145 da mai gram 5 kawai (20).

7. Gorfe

Shrimp kusan kusan tsarkakakken furotin ne. Kowane awo-gram 3 (gram 85) yana ɗauke da gram 18 na furotin, gram 1 na kitse da kuma carbi sifili (21).

Duk da yake lafiyayyun ƙwayoyi da carbi suna da mahimmanci a cikin abincinku gabaɗaya, ƙara wasu jatan lande wata hanya ce mai sauƙi don samun furotin mai gina tsoka ba tare da ƙarin adadin kuzari da yawa ba.

Kamar sauran furotin na dabbobi, shrimp ya ƙunshi adadin amino acid leucine, wanda ya zama dole don haɓakar tsoka mafi kyau (21,).

8. Waken soya

Rabin kof (gram 86) na waken soya dafaffun ya ƙunshi gram 14 na furotin, ƙoshin lafiya mara ƙoshin lafiya da yawancin bitamin da ma'adanai (23).

Waken suya shine kyakkyawan tushen bitamin K, ƙarfe da phosphorus (23).

Ana amfani da baƙin ƙarfe don adanawa da jigilar iskar oxygen a cikin jini da tsokoki, kuma rashi na iya lalata waɗannan ayyukan (,).

Youngananan mata na iya kasancewa cikin haɗarin ƙarancin baƙin ƙarfe saboda zubar jini yayin al'ada (26).

9. Cuku Cuku

Kofi ɗaya (gram 226) na cuku mai ƙananan kitse yana ɗaukar gram 28 na furotin, gami da mahimmin kashi na mahimin ginin amino acid leucine (27).

Kamar sauran kayan kiwo, ana iya siyan cuku tare da nau'ikan kayan mai. Abubuwan mai mai mai yawa kamar cuku cuku suna ba da ƙarin adadin kuzari.

Zaɓin wane nau'in cuku mafi kyau ya dogara kawai akan yawancin adadin kuzari da kuke son ƙarawa zuwa abincinku.

Ko da wane nau'in da kuka zaɓa, yana da babban abun ciye-ciye na tsoka.

10. Turkiyya Nono

Abincin 3-gram (gram 85) na kirjin turkey ya ƙunshi kusan gram 25 na furotin kuma kusan babu mai ko carbi (28).

Turkiya ita ma kyakkyawan tushe ne na B bitamin niacin, wanda ke taimakawa sarrafa mai da carbohydrates a cikin jikin ku (29).

Samun matakan mafi kyau na bitamin B zai iya taimaka maka samun tsoka a kan lokaci ta hanyar tallafawa ƙarfin jikinka na motsa jiki ().

11. Tilapia

Kodayake bashi da yawan kitsen mai na omega-3 kamar kifin kifi, tilapia wani nau'in abincin teku ne mai cike da furotin.

Abincin 3 (gram 85) yana ba da kusan gram 21 na furotin, tare da adadin bitamin B12 da selenium (31).

Vitamin B12 yana da mahimmanci ga lafiyar ƙwayoyin jininka da jijiyoyi, wanda zai baka damar aiwatar da aikin da kake buƙata domin samun tsoka (32).

12. Wake

Yawancin nau'ikan wake daban-daban na iya zama ɓangare na abinci don ƙarancin tsoka.

Shahararrun nau'ikan, kamar su baƙar fata, wake da wake, suna ɗauke da gram 15 na furotin a kowace kofi (kimanin gram 172) na dafaffun wake (33, 34, 35)

Abin da ya fi haka, su ne ingantattun hanyoyin samun fiber da bitamin na B, ban da kasancewarsu cikin magnesium, phosphorus da baƙin ƙarfe.

Saboda wadannan dalilan, wake wake ne mai kyau na tushen furotin mai tushen shuka dan karawa abincinku.

Abin da ya fi haka, suna iya taka rawa a cikin dogon lokaci na kiwon lafiya da rigakafin cututtuka ().

13. Furotin Gurasa

Duk da yake kowane irin abinci mai kyau ya kamata ya mai da hankali kan abinci gabaɗaya, akwai lokuta lokacin da abubuwan abincin da ake ci na iya zama masu amfani (37).

Idan kuna gwagwarmaya don samun isasshen furotin daga abinci shi kaɗai, kuna iya yin la'akari da ƙara ƙwayoyin sunadarai zuwa ayyukanku na yau da kullun.

Proteinwarorin furotin na furotin, irin su whey da casein, wasu shahararru ne.

Koyaya, akwai wasu zaɓuɓɓuka kuma. Wasu sinadarin furotin suna amfani da waken soya, wake, naman sa ko furotin na kaza.

Kuna iya samun nau'ikan furotin na furotin akan layi.

14. Edamame

Edamame shine lokacin da waken soya. Ana samun waɗannan wake masu tasowa a cikin kwasfa kuma ana aiki dasu a cikin jita-jita iri-iri, musamman waɗanda suka fito daga Asiya.

Kofi ɗaya (gram 155) na daskararre edamame yana ba da gram 17 na furotin da gram 8 na zare. Hakanan ya ƙunshi adadi mai yawa, bitamin K da manganese (38).

Daga cikin sauran ayyuka, folate yana taimakawa jikin ku amino acid, tubalin ginin sunadarai (39).

A zahiri, ƙoshin lafiya na iya zama mahimmanci ga ƙarfin tsoka da ƙarfi, musamman ma tsofaffi (40).

15. Quinoa

Duk da yake abinci mai wadataccen furotin shine fifiko don gina ƙwayar tsoka, yana da mahimmanci a sami mai don yin aiki.

Abinci tare da carbohydrates na iya taimakawa wajen samar da wannan kuzarin (41).

Quinoa da aka dafa ya ƙunshi kusan gram 40 na carbs a kofi ɗaya (gram 185), tare da gram 8 na furotin, gram 5 na zare da kuma yawan magnesium da phosphorus (42).

Magnesium yana taka muhimmiyar rawa a cikin aikin tsokoki da jijiyoyi, ana amfani dasu duka duk lokacin da kuka motsa (43).

16. Scallops

Kamar jatan lande, tilapia da kajin mara, scallops suna bada furotin da mai kadan.

Idan kuna neman ƙara furotin a cikin abincinku ba tare da yawan adadin kuzari ba, waɗannan maɓuɓɓugan hanyoyin na iya zama zaɓi mai kyau.

Orani uku (gram 85) na sikanin suna ba da gram 20 na furotin da ƙasa da adadin kuzari 100 (44).

17. Lean Jerky

A wasu lokuta, zaku iya son furotin mai inganci daga nama lokacin da kuke tafiya. Idan haka ne, naman mara laushi na iya zama zaɓi don la'akari.

Yawancin nama daban-daban ana iya yin su da laushi, don haka gaskiyar abincin ya bambanta.

Koyaya, yawancin kitse ana cire su daga mara laushi yayin aiki, don haka kusan dukkanin adadin kuzari a cikin jerky sun fito kai tsaye daga furotin.

Waɗannan hanyoyin dabbobin na furotin suna da inganci kuma suna haɓaka haɓakar tsoka ().

18. Chickpeas

Chickpeas, wanda aka fi sani da wake na garbanzo, kyakkyawan tushe ne na duka carbi da furotin.

Kowane kofi-1 (gram-240) na kazar gwangwani ya ƙunshi kusan gram 12 na furotin da gram 50 na carbs, gami da gram 10 na zare (46).

Kamar yadda yake da tsire-tsire masu yawa, furotin a cikin kaza ana ɗaukar shi mafi ƙarancin inganci fiye da tushen dabba. Koyaya, har yanzu yana iya kasancewa ɓangare na daidaitaccen abincin gina ƙwayar tsoka ().

19. Gyada

Gyada tana dauke da sinadarin protein, kitse da kuma carbi. Rabin rabin kofi (gram 73) yana ɗauke da gram 17 na furotin, gram 16 na carbi da mai mai ƙamshi sosai (47).

Hakanan sun ƙunshi adadin amino acid leucine fiye da sauran kayayyakin shuka.

Kowane rabin kofi (gram 73) na gyada ya ƙunshi adadin kuzari 425 (47).

Don haka idan kuna samun matsala wajen samun wadataccen adadin kuzari don motsa kwazon ku, cin gyada na iya zama hanya mai kyau don samun ƙarin adadin kuzari da abubuwan gina jiki.

Bugu da ƙari, ana tunanin ƙwayoyi suna taka muhimmiyar rawa a cikin ingantaccen abinci mai ƙoshin lafiya ().

20. Buckwheat

Buckwheat iri ne da za a iya nika shi zuwa gari kuma a yi amfani da shi a maimakon fulawar gargajiya.

Rabin kofi (gram 60) na buckwheat na gari ya ƙunshi kusan gram 8 na furotin, tare da yalwar zare da sauran carbs (49).

Buckwheat ya zama sanannen abinci na kiwon lafiya saboda ƙarancin bitamin da ma'adinai.

Ya ƙunshi babban adadin bitamin B, magnesium, manganese da phosphorus (49).

Wadannan bitamin da na ma'adanai na iya taimakawa jikinka ya kasance cikin koshin lafiya kuma zai iya yin atisayen gina tsoka (14).

21. Tofu

Ana samar da Tofu daga madarar waken soya kuma sau da yawa ana amfani da shi azaman madadin nama.

Kowane rabin kofi (gram 124) na ɗanyen tofu ya ƙunshi gram 10 na furotin, gram 6 na mai da kuma gram 2 na carbohydrates (50).

Tofu kuma kyakkyawan tushe ne na alli, wanda ke da mahimmanci don aikin tsoka da lafiyar ƙashi (51).

Furotin waken soya, wanda aka samo a cikin abinci irin su tofu da waken soya, ana ɗaukarsa ɗayan mafi ingancin sunadaran shuka ().

Duk waɗannan dalilan, abincin da ke ƙunshe da furotin na soya babban zaɓi ne don masu cin ganyayyaki da masu cin ganyayyaki.

22. Alade Tenderloin

Ana amfani da naman alade a ƙasashe da yawa ().

Naman alade shine yankakken nama wanda ke samar da gram 18 na furotin kuma gram biyu kawai na mai a cikin oza 3 (gram 85) (54).

Wasu bincike sun nuna cewa naman alade yana da tasiri iri ɗaya da na sauran abinci mai gina tsoka, kamar naman sa da kaza ().

23. Madara

Milk yana ba da haɗin furotin, carbohydrates da mai.

Hakazalika da sauran kayan kiwo, madara ta ƙunshi sunadarai masu saurin narkewa da saurin narkewa.

Ana tsammanin wannan yana da amfani ga ci gaban tsoka. A zahiri, karatuttuka da yawa sun nuna cewa mutane na iya ƙara yawan ƙwayar tsoka lokacin da suka sha madara a haɗe tare da horar da nauyi (,).

24. Almond

Rabin kof (game da gram 172) na almonds da aka rufe suna ba da gram 16 na furotin da adadin bitamin E, magnesium da phosphorus (58).

Daga cikin sauran matsayi, phosphorus yana taimaka wa jikin ku amfani da carbohydrates da mai don kuzari a hutawa da lokacin motsa jiki (59).

Kamar yadda yake da gyada, yakamata a sha almond a hankali saboda yawan kalori. Rabin kopin bishiyar almond ta ƙunshi fiye da adadin kuzari 400 (58).

25. Bison

Hakanan ga naman shanu, bison yana bayar da kimanin gram 22 na furotin a kowace uku-ounce (gram 85) da ake hidimtawa (60).

Koyaya, wasu bincike sun nuna cewa bison na iya zama mafi kyau fiye da naman sa dangane da haɗarin cutar zuciya ().

Idan kana son cin jan nama a matsayin wani bangare na abincinka na gina tsoka amma kuma ka damu da lafiyar zuciyar ka, kana iya tunanin sauya naman sa da bison.

26. Shinkafar Kawa

Kodayake shinkafar dafaffiyar shinkafa tana ba da gram 5 na furotin kawai a kowace kofi (gram 195), tana da carbohydrates ɗin da kuke buƙata don ƙarfafa ayyukanku na jiki (62).

Yi la'akari da cin lafiyayyun ƙwayoyin carb kamar shinkafa ruwan kasa ko quinoa a cikin awannin da zasu kai ga motsa jiki (41).

Wannan na iya ba ka damar motsa jiki da ƙarfi, samar da jikinka da ƙwarin gwiwa don tsokoki su yi girma.

Bugu da ƙari kuma, wasu bincike sun nuna cewa karin furotin na shinkafa na iya samar da ƙimar tsoka kamar furotin whey yayin shirin horar da nauyi ().

Layin .asa

Yawancin abinci na iya taimaka maka samun tsoka mara ƙarfi. Yawancin su suna cike da furotin kuma suna ba da damar tsokoki su murmure kuma suyi girma bayan kun kasance masu aiki.

Koyaya, yana da mahimmanci a cinye carbohydrates da kitse don samar da mai don motsa jiki da motsa jiki.

Abin da ya fi haka, yawancin abinci a cikin wannan jerin suna ƙunshe da bitamin da ma'adanai da jikinku ke buƙata don aiki a mafi kyawunsu.

Don isa ga maƙasudin ku na samun tsoka mai tsoka, mai da hankali kan motsa jiki a kai a kai da kuma cin karin adadin kuzari kowace rana daga abinci mai gina jiki kamar waɗanda aka lissafa a cikin wannan labarin.

Shin furotin da yawa yana da illa?