Menene sunadaran don (da dalilai 10 don cin abinci)

Wadatacce

• 1.Haɓaka ƙwayar tsoka
• 2. Samar da kwayoyin cuta
• 3. Kula da lafiyayyar fata da gashi
• 4. Daidaita hormones
• 5. Kula da kyakkyawan tsarin jijiyoyi
• 6. Raunin rauni da tiyata
• 7. Kai oxygen
• 8. Bada kuzari
• 9. Kula da lafiyar juna
• 10. Narkar da abinci da kuma sha
• Adadin furotin don cin abinci kowace rana

Sunadaran sunadaran gina jiki ne don jiki don samar da muhimman sassan jiki, kamar tsokoki, homoni, kyallen takarda, fata da gashi. Bugu da kari, sunadaran sun kasance masu daukar hoton jijiyoyin jiki, wadanda ke da alhakin yada motsin jijiyoyi wadanda suke samar da tunani da umarnin jiki don motsawa.

Sunadarai sunadaran gina jiki ne wanda ake samu a cikin abinci kamar su nama, kifi, kwai da kayayyakin kiwo, haka kuma a cikin abinci na asalin tsirrai, kamar su waken soya, wake, gyada, sesame da lentil.

Anan akwai dalilai 10 don cin furotin:

1.Haɓaka ƙwayar tsoka

Sunadarai sune abubuwan gina jiki masu mahimmanci don kiyayewa da ƙaruwa na yawan tsoka, saboda don tsoka tayi girma ya zama dole a samu, ban da aikin motsa jiki na yau da kullun, wadataccen amfani da sunadarai masu inganci, kamar waɗanda suke cikin abincin dabbobi. asali, kamar nama, kaza da kwai.

Adadin furotin da za a sha don hauhawar jini ya bambanta gwargwadon nauyi da nau'in da yawan aikin motsa jiki da aka aikata. Duba wane irin abinci ne zai taimaka muku wajen samun karfin tsoka.

2. Samar da kwayoyin cuta

An yi amfani da rigakafin jiki da ƙwayoyin kariya daga sunadarai, kuma ba tare da wadataccen shan wannan abinci ba tsarin garkuwar jiki ya yi rauni kuma jiki ya zama mai saukin kamuwa da cututtuka da cututtuka.

Baya ga wadataccen amfani da sunadarai, wasu sinadarai irin su zinc, selenium da omega-3 suma suna da mahimmanci don kiyaye kariya mai kyau. Duba dubaru don bunkasa garkuwar ku.

3. Kula da lafiyayyar fata da gashi

Sunadaran suna da alhakin samar da sinadarin collagen, wani abu wanda yake ba da ƙarfi ga fata kuma yana hana ƙyamar fata da alamun bayyanawa. Bugu da kari, keratin, babban kayan gashi, shima furotin ne, shi yasa mai lafiya gashi yake bukatar wannan sinadarin.

Yana da mahimmanci a tuna cewa abinci kamar nama da ƙwai, waɗanda suke da wadataccen furotin, sune ke da alhakin samar da collagen da keratin, don haka babu buƙatar a mai da hankali kan abinci ko abubuwan haɗin collagen.

4. Daidaita hormones

Hormones suma abubuwa ne a cikin jikin da sunadarai suka samar, sabili da haka, don samun kyakkyawan haɓakar hormonal, ya zama dole a cinye wannan sinadarin da kyau. Matsaloli kamar Polycystic Ovary Syndrome, damuwa ko damuwa na iya haifar da canje-canje na hormonal, kuma daidaitaccen abinci yana da mahimmanci don haɓaka alamomi da magance cututtuka.

5. Kula da kyakkyawan tsarin jijiyoyi

Neurotransmitters kamar adrenaline da acetylcholine an yi su ne da sunadarai, kuma sune ke da alhakin yada jijiyoyin da ke haifar da tunani, motsin rai da umarni wadanda suke sanya dukkan jiki motsawa da aiki yadda ya kamata.

6. Raunin rauni da tiyata

Sunadaran sune asalin tushen samuwar sabbin kyallen takarda, kasancewar ya zama dole a dawo da matsaloli kamar raunuka da yankan tiyata. Suna samar da mahimman sassan jiki, kamar jijiyoyin jini, kayan haɗi, sel, haɗuwa da fata, kuma yana da mahimmanci a sami isasshen furotin bayan babban tiyata, kamar tiyatar zuciya da dashen sassan jiki.

7. Kai oxygen

Kwayoyin jinin ja, kwayoyin da ke da alhakin jigilar oxygen a cikin jini, sunada sunadarai, wanda shine dalilin da yasa rashin amfani da wannan sinadarin na iya haifar da matsaloli kamar rashin jini, raunin jiki, pallor da kuma rashin yanayin aiki.

8. Bada kuzari

Baya ga carbohydrates da mai, ana iya amfani da sunadarai a matsayin matattara don samar da kuzari a cikin jiki da kuma daidaita glucose na jini, musamman a abincin da ba shi da yawa a cikin carbohydrates. Kowane gram na furotin yana bada 4 kcal, daidai adadin da aka bayar ta carbohydrates.

9. Kula da lafiyar juna

Abubuwan haɗin gwiwa an kafa su ne ta hanyar jijiyoyi kuma suna da babban haɗin collagen, wanda ke aiki azaman jaka tsakanin ƙasusuwan, yana hana sawarsu da kuma bayyanar ciwo. Don haka, kamar yadda ake yin collagen da sunadarai, su ma suna da mahimmanci don kiyaye lafiyar haɗin gwiwa mai kyau da kuma hana raunin da ya faru yayin motsa jiki, wanda ke ɓata mahaɗin sosai. Duba abin da ya dace da lokacin amfani da kayan aiki.

10. Narkar da abinci da kuma sha

Ruwan ruwan ciki da enzymes masu narkewa sunadaran sunadarai ne, sune ke da alhakin ragargaza abinci zuwa ƙananan ƙwayoyin da hanji zai sha.

Kari akan haka, kwayoyin hanjin suna da masu jigilar kayayyaki wadanda sunadarai suka samar dasu kuma suke aiki a matsayin kofofin da zasu bada damar shigar da abinci mai narkewa cikin jiki.

Adadin furotin don cin abinci kowace rana

Yawan furotin da ake buƙata a ci a kowace rana ya bambanta gwargwadon nauyin mutum da aikin motsa jiki. Misali, baligi wanda:

• Ba ya yin motsa jiki yana buƙatar 0.8 g na furotin don kowane kilogiram na nauyi;
• Ayyuka masu aiki na jiki suna buƙatar 1.1 zuwa 1.6 g na furotin a kowace kilogiram na nauyi;
• Yin gwajin horo yana buƙatar 1.5 zuwa 2 g na furotin a kowace kilogiram na nauyi.

Wannan yana nufin cewa mai ginin jiki tare da kilogiram 70 yana buƙatar shayar da 105 g zuwa 140 g na furotin, wanda dole ne a rarraba shi ko'ina cikin yini don samun kyakkyawan sakamako na kulawa da samar da ƙwayar tsoka. Haɗu da 10arin 10 don samun karfin tsoka.

Don ƙarin koyo game da abinci mai wadataccen furotin, kalli bidiyo mai zuwa: