Babban abinci mai wadataccen furotin
Wadatacce
- Abincin furotin na dabbobi
- Abinci tare da furotin na kayan lambu
- Yadda ake amfani da sunadarai na kayan lambu yadda yakamata
- Yadda ake cin abinci mai gina jiki mai gina jiki
- Babban furotin, abinci mai ƙoshin mai
Mafi yawan abinci mai wadataccen furotin sune na asalin dabbobi, kamar nama, kifi, kwai, madara, cuku da yogurt. Wannan saboda, ban da dauke da wannan sinadarin mai yawa, sunadaran da ke cikin wadannan abinci suna da kimar ilmin halitta, ma'ana, suna da inganci, jiki yana amfani dasu cikin sauki.
Koyaya, akwai kuma abinci daga asalin tsirrai waɗanda ke ɗauke da sunadarai, kamar su legumes, waɗanda suka haɗa da peas, waken soya da hatsi, waɗanda ke da furotin mai kyau kuma saboda haka ana iya amfani da su cikin daidaitaccen abinci don kula da aikin kwayar halitta yadda ya kamata. Waɗannan abinci ma muhimmin tushe ne na ganyayyaki da maras cin nama.
Sunadaran suna da mahimmanci don aikin jiki, tunda suna da alaƙa da tsarin ci gaba, gyarawa da kiyaye tsokoki, kyallen takarda da gabobi, ƙari ga samar da homon.
Abincin furotin na dabbobi
Tebur mai zuwa yana nuna adadin furotin a cikin gram 100 na abinci:
| Abinci | Furotin dabba ta 100 g | Calories (makamashi a cikin 100g) |
| Naman kaji | 32,8 g | 148 kcal |
| Naman sa | 26.4 g | 163 kcal |
| Alade (mai taushi) | 22.2 g | 131 kcal |
| Naman agwagwa | 19.3 g | 133 kcal |
| Naman kwarton | 22.1 g | 119 kcal |
| Naman Zomo | 20.3 g | 117 kcal |
| Cuku gabaɗaya | 26 g | 316 kcal |
| Kifin da ba shi da fata, sabo ne da danye | 19.3 g | 170 kcal |
| Fresh tuna | 25.7 g | 118 kcal |
| Codanyen gishiri da yawa | 29 g | 136 kcal |
| Kifi gaba ɗaya | 19,2 g | 109 kcal |
| Kwai | 13 g | 149 kcal |
| Yogurt | 4.1 g | 54 kcal |
| Madara | 3.3 g | 47 adadin kuzari |
| Kefir | 5.5 g | 44 adadin kuzari |
| Kamaru | 17.6 g | 77 kcal |
| Kaguwa mai dafa | 18.5 g | 83 kcal |
| Mussel | 24 g | 172 kals |
| naman alade | 25 g | 215 kcal |
Amfani da sunadarai bayan motsa jiki yana da mahimmanci don hana raunin da kuma taimakawa murmurewar jiki da haɓaka.
Abinci tare da furotin na kayan lambu
Abincin da ke wadataccen furotin na kayan lambu yana da mahimmanci musamman a cikin abincin mai ganyayyaki, yana samar da isasshen amino acid don kiyaye samuwar tsokoki, ƙwayoyin halitta da hormones a jiki. Duba teburin da ke ƙasa don manyan abincin asalin tsire-tsire masu wadataccen furotin;
| Abinci | Furotin kayan lambu na 100 g | Calories (makamashi a cikin 100g) |
| Soya | 12.5 g | 140 kcal |
| Quinoa | 12.0 g | 335 kcal |
| Buckwheat | 11,0 g | 366 kcal |
| 'Ya'yan gero | 11,8 g | 360 kcal |
| Lentils | 9.1 g | 108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Wake | 6.6 g | 91 kcal |
| Fata | 6.2 g | 63 kcal |
| Dafa shinkafa | 2.5 g | 127 kcal |
| 'Ya'yan flax | 14.1 g | 495 kcal |
| 'Ya'yan Sesame | 21.2 g | 584 kcal |
| Chickpea | 21.2 g | 355 kcal |
| Gyada | 25.4 g | 589 kcal |
| Kwayoyi | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Almond | 21.6 g | 643 kcal |
| Kirjin Gashi na Pará | 14.5 g | 643 kcal |
Yadda ake amfani da sunadarai na kayan lambu yadda yakamata
Dangane da mutane masu cin ganyayyaki da ganyayyaki, babbar hanyar samarwa jiki ingantattun sunadarai shine hada wasu abinci wadanda suke dacewa da juna, kamar su:
- Shinkafa da wake kowane iri ne;
- Peas da hatsin masara;
- Lentils da buckwheat;
- Quinoa da masara;
- Ruwan shinkafa da wake ja.
Haɗuwa da waɗannan abinci da ire-iren abinci iri-iri suna da mahimmanci don kiyaye ci gaba da kuma dacewar kwayar halitta a cikin mutanen da basa shan sunadaran dabbobin. Dangane da mutanen ovolactovegetarian, sunadarai daga kwai, madara da dangoginsu ana iya sanya su cikin abincin.
Duba bidiyon da ke ƙasa don ƙarin bayani kan abinci mai wadataccen furotin:
Yadda ake cin abinci mai gina jiki mai gina jiki
A cikin babban abincin mai gina jiki, tsakanin gram 1.1 zuwa 1.5 ya kamata a sha da kilogram na nauyin jiki kowace rana. Adadin abin da za a cinye dole ne mai lissafi daga masanin abinci, saboda ya bambanta daga mutum zuwa mutum kuma ya dogara da shekaru, jinsi, motsa jiki da kuma ko mutum na da wata cuta da ke tattare da shi.
Wannan abincin shine kyakkyawan tsari don rage nauyi da kuma yarda da ƙaruwa a cikin ƙwayar tsoka, musamman idan ana tare da atisayen da ke nuna cutar tsoka. Ga yadda ake cin abincin furotin.
Babban furotin, abinci mai ƙoshin mai
Abincin da ke cike da furotin kuma wanda ke da ƙarancin kitse duk abinci ne na asalin tsirrai da aka ambata a teburin da ya gabata, ban da busassun 'ya'yan itatuwa, ban da naman mai mai ƙanshi, irin su nono kaza ko nonon turkey mara fata, fari daga kwai da kifi mara kiba, kamar su hake, misali.
Shawarar Mu
Degarelix Allura