Shin Gurasar Protein tana da Lafiya?

Wadatacce

• Don haka, Shin Gurasar Protein Bada Kyau ko Kyau?
• Nasihu don Zaɓin Bar Barikin Lafiya
• Bita don

Sandunan sunadaran sun kasance kawai ga maza masu tsoka a cikin dakin nauyi. Amma yayin da mata da yawa ke neman haɓaka furotin ɗin su, sandunan gina jiki sun zama gindin rami na ƙasa.

Shin hakan abu ne mai kyau? Mun haƙa cikin binciken kuma mun yi magana da manyan masana don gano duk gaskiyar game da sandunan furotin.

Don haka, Shin Gurasar Protein Bada Kyau ko Kyau?

Ribobi: Da farko, akwai furotin. Kylene Bogden, MS, R.D.N., C.SS.D., mai ilimin abinci mai gina jiki mai rijista tare da Cibiyar Kiwon Lafiya ta Cleveland don Magungunan Aiki. Protein yana da mahimmanci ga ba kawai ƙwayar tsoka ba, har ma ga ƙimar ku na rayuwa, matakan jin daɗi, har ma da lafiyar hormonal. Cikakken nazari na 2015 in Aiki Physiology, Gina Jiki, da Metabolism yana ƙarfafa mutane, musamman ma waɗanda ke aiki don inganta tsarin jikinsu (yawan kitsen jiki zuwa tsoka), don cinye tsakanin 25 zuwa 35 na furotin a kowane abinci.

Koyaya, binciken da aka buga a cikin Jaridar Amirka ta Abincin Abinci yana nuna cewa yawancin mata ba sa zuwa kusa da wannan kyakkyawan ƙofar. Bayan haka, komai girman mu a shirye-shiryen abinci, ba koyaushe muke samun lokaci da tunani don ciyar da ranar Lahadi da yamma ba tare da ɗimbin ɗimbin abubuwan gina jiki, shirye-shiryen cin abinci da abubuwan ciye-ciye-biye da su ta hanyar watsa su cikin kwantena daban -daban (da sanya su sanyi!) da jan su a kusa da yini (sannan kuma a sake dumasu su).

Wannan shine ainihin dalilin da yasa sandunan furotin suna da daɗi. Babu prep ko refrigeration wajibi ne, don haka idan kana da wani aiki, kama-da-tafi salon, su ne mai girma hanya don tabbatar da your gina jiki ci ya tsaya a kan-point ko'ina cikin yini. Bogden ya ce "Daya daga cikin manyan fa'idodin sandar sunadarai shine abubuwan da suka dace." "Sun dace da rayuwar mata masu yawan aiki, kuma suna iya taimaka musu samun abubuwan gina jiki da ba za su iya samu ba."

Da yake magana game da abubuwan gina jiki, waɗancan sun haɗa da carbs masu mahimmanci, mai, da fiber, waɗanda duk suna aiki tare tare da furotin don haɓaka wadatar amino acid ga tsokar ku, taimakawa cikin jin daɗi, da haɓaka matakan kuzarin ku, in ji Betsy Opyt, RD, CDE, wanda ya kafa Betsy's Best. "Abinci shine makamashin jikin ku. Idan baku shirya yin burodi ko cin abinci a cikin yini ba, to samun kuzarin samun iko ta hanyar juzu'in juzu'i na iya zama ƙalubale," in ji ta, lura da cewa cakuda carbs da furotin shine Hakanan yana da mahimmanci don farfadowar motsa jiki. Wannan shine dalilin da ya sa mata da yawa ke juyawa zuwa sandunan furotin azaman abun ciye-ciye kafin da bayan motsa jiki.

Fursunoni: "Wasu sandunan furotin suna da fiye da gram 30 na sukari kuma sun fi adadin kuzari fiye da sandar alewa," in ji likitan ilimin abinci mai gina jiki na hukumar Georgie Fear, RD, CSSD, marubucin Hannun Halaye don Rage nauyi na tsawon rayuwa. A halin yanzu, wasu suna cike da ƙaƙƙarfan magana, abubuwan da aka yi a cikin lab kamar su ɗanɗano mai hydrogenated (karanta: trans fat), babban fructose masara syrup, canza launin abinci, sukari na wucin gadi, barasa na sukari, da sauran abubuwan da aka haɗa da su. lafiyar da ba ta da kyau, in ji Bogden.

Nasihu don Zaɓin Bar Barikin Lafiya

Duba jerin abubuwan sinadaran: Wannan wajibi ne don tantance ainihin abin da kuke ci, don haka kar a dogara da lakabin gaban marufi don yanke shawarar ku. "Kada ku yi la'akari da abin da ke cikin furotin ko mai har sai kun tabbatar da cewa an yi mashaya tare da kayan aiki masu kyau don ku da kuka gane," in ji Bogden. Misali, CLIF Bar yana kera samfura iri-iri, daga Barikin Protein na BUILDER zuwa Bar Trail Mix Bar, ta amfani da dukkan abubuwan da ake haɗawa kamar birgima mai hatsi da man shanu na goro-da sifili mai ɗanɗano na hydrogenated ko babban masara na masara. ALOHA tana yin sandunan furotin na vegan waɗanda kuma suna da tsabta sosai.

San burin ku: Baya ga bincika abubuwan da ke cikin, yana da mahimmanci a sanya ido kan furotin, mai, carbs, sukari, da fiber-kodayake madaidaicin adadin kowannensu ya dogara da ainihin abin da kuke fatan samu daga mashayar ku. "Idan kana amfani da shi a matsayin tushen furotin na farko, to tabbas kana son mashaya mai akalla gram 10 na furotin," in ji tsoro. "Na yi ƙoƙarin nemo waɗanda ke da ƙarancin sukari don abubuwan ciye-ciye ko balaguro kafin kwanciya. Duk da haka, idan kuna amfani da mashaya yayin wasan motsa jiki, sukari shine tushen saurin samun mai don haka fatattaka 'ya'yan itace ko sandunan tushen' ya'yan itace ba ' ba lallai bane mummunan tunani. " Idan kuna neman murmurewa bayan motsa jiki ko kuzari mai dorewa (don yin tafiya mai nisa, wataƙila) zaɓi mashaya tare da kimanin gram 30 na carbohydrates, kamar yadda ƙaramin carb ba zai ƙona ku ba, in ji ta. (Dubi abin da ke kan ɗakunan ajiya a cikin jerinmu mafi kyau da mafi munin sandunan abinci mai gina jiki ga mata.) Dangane da kitse da fiber, Opyt ya ba da shawarar zabar mashaya mai kusan gram 10 zuwa 15 na mai, da farko daga tushen unsaturated (kokarin kiyayewa. Cikakken mai mai ƙima zuwa ƙasa da gram 5) da jimlar fiber tsakanin gram 3 zuwa 5, wanda zai ƙara tasirin yunƙurin mashayar ku.

Yi sandunan furotin na ku: Ba a gano ainihin abin da kuke nema a kantin abinci na kiwon lafiya ko a kasuwar ku ba? Gwada yin sandunan furotin na ku tare da ɗaya daga cikin waɗannan girke-girke mashaya sunadaran furotin.

Sa'ar al'amarin shine, idan kuna tuna abin da ke shiga mashayar ku kuma me yasa kuke cin su, ba kwa buƙatar damuwa da adadin kuzari. Bayan haka, idan kuna tafiya ta rana, ƙila za ku buƙaci furotin da carbohydrates masu yawa (wanda zai iya jimlar 300 da adadin kuzari) daga mashaya furotin ku, yana tunatar da Tsoro. Idan kuna neman karba-karba na rana a ofis, ƙarin mashaya-mixy tare da ƙananan carb da matakan furotin a kusan adadin kuzari 150 zuwa 200, za su buga wurin.

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