7 Mafi Kyawun Furotin don Rage nauyi

Wadatacce

• 1. Protein Mai Daɗin Kofi
• 2. Whey Protein
• 3. Kundin sinadarin
• 4. Amfanin Soy
• 5. Furotin mai ƙarfi tare da fiber
• 6. Farin Farin Kwai
• 7. Furotin Gyada
• Gurasar sunadarai Toolaukar Asara ne Kawai
• Layin .asa

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.

Furotin furotin sun daɗe suna roƙon mutanen da suke so su gina tsoka kuma su ƙara ƙarfi.

Amma kuma suna iya taimaka wa waɗanda suke son zubar da nauyi.

A matsayin hanya mai sauƙi kuma mai daɗi don ƙara yawan abincin ku na furotin, waɗannan foda suna ba da fa'idodin asarar nauyi da yawa - kamar sarrafa abinci.

Sunada hankali ne sosai - ko tushen tushen furotin wanda zai iya ƙunsar ƙarin abubuwan haɗi don taimakawa asarar nauyi kuma.

Anan 7 mafi kyawun furotin furotin don asarar nauyi.

1. Protein Mai Daɗin Kofi

Daga snickerdoodle zuwa kek na ranar haihuwar zuwa cookies da cream, babu ƙarancin dandano mai ƙanshi na furotin.

Toara zuwa gaɗin haɗin furotin mai ƙanshin kofi, wanda galibi yana ƙunshe da filayen kofi waɗanda ke cike da maganin kafeyin mai ƙarfafa kuzari.

Misali, wannan sinadarin whey mai dandano mai dadi wanda yake Dymatize yana dauke da gram 25 na protein da kuma 113 mg na maganin kafeyin a kowane sikan (gram 36) - dan kadan kadan fiye da matsakaicin kofi 8-ounce (237-ml) na kofi ().

Bugu da ƙari ga haɓaka metabolism, maganin kafeyin yana ƙara ƙarfin ku yayin motsa jiki, yana ba ku damar ƙona kitse da adadin kuzari ().

Wannan ya sa kofi-furotin ya haɗu da abincin abun ƙyama daidai minti 30-60 kafin motsa jiki.

Abin da ya fi haka, furotin a cikin waɗannan kayan na iya haɓaka ƙimar nauyi ta rage yawan abincinku, yana ba ku damar rage yawan adadin kuzarin da kuke amfani da shi kowace rana ().

Koyaya, ba duk furotin mai dandano mai kofi ke dauke da maganin kafeyin ba, don haka karanta lakabin abinci mai gina jiki a hankali.

Takaitawa Yawancin furotin mai ƙanshin kofi suna ƙunshe da maganin kafeyin daga asalin kofi. A haɗuwa, furotin da maganin kafeyin suna haɓaka ƙimar nauyi.

2. Whey Protein

Furotin na Whey shine mafi mashahuri furotin furotin a yau.

Whey yana daya daga cikin sunadaran madara biyu - dayan kuwa shine casein.

Saboda jikinka yana narkewa da shanye furotin whey, ana yawan shan sa bayan motsa jiki don gina tsoka da kuma dawowa.

Yayinda yawancin karatu ke tallafawa amfani da furotin na whey don amfani da tsoka, wasu da yawa suna ba da shawarar yana iya taimakawa asarar nauyi kuma,,).

Wannan samfurin ta Ingantaccen Gina Jiki ya ƙunshi gram 24 na furotin whey a kowane sikeli (gram 30) kuma yana iya tallafawa duka ribar tsoka da asarar mai.

Binciken nazarin tara da aka gano cewa mutane masu kiba ko masu kiba waɗanda suka taimaka da furotin na whey sun rasa ƙarin nauyi kuma sun sami ƙwayar tsoka fiye da waɗanda ba su da ().

Hakanan rahoton ya ruwaito cewa masu amfani da furotin na whey suma sun sami ci gaba sosai a cikin karfin jini, kula da sukarin jini da matakan cholesterol ().

Wadannan fa'idodin asarar nauyi sun samo asali ne daga iyawar furotin na whey don rage yawan ci, yana sa ku ji cikakke cikin yini (,).

Takaitawa Karatuttukan sun ba da shawarar cewa furotin whey yana da tasiri don kula da nauyi, saboda yana taimaka muku jin cikakken lokaci kuma hakan yana rage ƙoshin abincinku.

3. Kundin sinadarin

Casein, sauran furotin na madara, yana narkewa sosai fiye da whey amma yana ba da yawancin kaddarorin asarar nauyi.

Furotin na Casein yana samar da daskararren abinci idan aka tona asirinku na ciki. Wannan yana nufin cewa jikinka yana ɗaukar lokaci mai tsawo - yawanci awanni 6-7 - don narkewa da shanye shi.

Koyaya, saurin narkewar abinci na casein na iya taimaka muku cin ƙasa ta hanyar rage yawan abincin ku ().

A cikin wani bincike a cikin maza 32 sun sha ko dai abin sha na carbohydrate ko na casein, whey, kwai ko furotin na fis mintuna 30 kafin cin abinci mara iyaka. Masu bincike sun lura cewa casein yana da tasirin gaske akan cikawa kuma ya haifar da ƙananan adadin kuzari da aka cinye ().

Koyaya, ba duk karatun bane ya yarda.

A wani binciken daban, mutanen da suka cinye furotin na whey mintina 90 kafin cin abinci a wurin cin abincin suna da ƙarancin yunwa kuma sunci karancin adadin kuzari fiye da waɗanda suka cinye casein ().

Wadannan sakamakon suna nuna cewa casein na iya fin karfin whey kawai idan aka sha 30 maimakon minti 90 kafin cin abinci. Koyaya, ana buƙatar ƙarin bincike don kwatanta casein zuwa whey da sauran furotin furotin.

Casein kuma babban tushen alli ne.

Misali, wannan sinadarin furotin na casein ta Abincin mai gina jiki ya ƙunshi kashi 60% na ƙimar ku ta yau da kullun don alli a cikin diba (gram 34).

Yawancin nazarin kulawa da hankali sun haɗu da yawan amfani da alli zuwa ƙananan nauyin jiki, kodayake har yanzu ba a lura da wannan tasirin ba a cikin gwajin sarrafawa bazuwar - matsayin gwal na shaidar kimiyya (,,,).

Takaitawa Furotin na Casein na iya taimaka muku zubar da nauyi ta hanyar sarrafa matakan yunwa. Babban abun ciki na alli na iya taimakawa asarar nauyi kuma.

4. Amfanin Soy

Furotin waken soya shine ɗayan protean sunadarai masu tushen tsire-tsire waɗanda ke ƙunshe da dukkanin amino acid guda tara masu muhimmanci don lafiyar ɗan adam.

Kamar wannan, yana da tushen asalin furotin mai inganci wanda ke roƙon vegans ko waɗanda ba za su iya jure wa furotin madara ba.

An nuna yana da tasiri akan ci.

A cikin binciken daya, an baiwa maza pizza sa'a daya bayan sun sha whey, waken soya ko kuma sunadarin farin kwai ().

Kodayake sunadarin whey yana da alaƙa da raguwar yawan ci, amma waken soya ya fi tasirin furotin da ƙwai ƙwai wajen rage yawan ci da rage adadin kalori da ake ci.

Hakanan an nuna sunadarin waken soya don amfanin mata.

Studyaya daga cikin binciken da bazuwar ya sa matan da ba su da aure suka ɗauki gram 20 na ko dai waken soya ko kuma sunadarin casein a sha kullum tsawon watanni uku ().

Wannan shine adadin furotin ɗin waken soya da aka samo a cikin ɗayan EAS waken furotin foda.

Wadanda ke cin waken soya sun rasa mai mai mai yawa fiye da wadanda ke shan maganin, duk da cewa bambance-bambancen ba su da mahimmanci ().

Hakanan, wani binciken a cikin maza da mata ya gano cewa furotin waken soya ya kasance kwatankwacin sauran nau'ikan furotin don asarar nauyi lokacin da aka yi amfani da shi azaman ɓangaren shirin maye gurbin abinci mai ƙananan kalori (17).

Takaitawa Sunadaran waken soya shine furotin wanda aka nuna dashi don haɓaka asarar nauyi kwatankwacin sunadaran da suka danganci kiwo kamar casein.

5. Furotin mai ƙarfi tare da fiber

Abincin tsire-tsire irin su kayan lambu, 'ya'yan itatuwa, hatsi da hatsi su ne mafi kyawun tushen fiber na abinci ().

Fa'idodi na samun isasshen zare a cikin abincinku sun haɗa da daidaita yanayin hanji, rage matakan cholesterol, sarrafa suga a cikin mutane masu ciwon sukari na 2 da kuma samun ƙoshin lafiya (,,).

Kamar furotin, ana nuna fiber don rage yawan abincin - da nauyin jiki sakamakon ().

Abun takaici, da yawa - idan ba duka ba - an cire fiber yayin masana'antar furotin mai tushen furotin.

Koyaya, wasu gaurayayyun furodushin furotin da aka haɗu suna da ƙarfi tare da zare. Irin waɗannan samfuran sun haɗa tushen sunadarai da yawa, kamar su wake, shinkafa, chia tsaba da wake na garbanzo.

Tare, furotin da fiber suna haifar da sakamako na haɗin gwiwa wanda ke taimakawa asarar nauyi fiye da abubuwan haɗin kai daban-daban.

Nemi kayan haɗin sunadarai masu haɗuwa waɗanda suka ƙunshi fiye da gram 5 na zare a kowane aiki.

Misali, kowane gram gram 43 na Fit abincin maye gurbi ta Aljannar Rayuwa yana ɗaukar gram 28 na furotin daga wasu tushen tushen shuka tare da gram 9 na zare.

Hakanan, wannan furotin na furotin daga Orgain ya ƙunshi gram 21 na furotin da gram 7 na zare don kowane ɗauka biyu (gram 46).

Takaitawa Fiber na abinci yana da fa'idodin kiwon lafiya da yawa, gami da asarar nauyi. Yawancin sunadaran gina jiki da aka haɗu suna da ƙarfi tare da zare don ƙarin fa'idodin asarar nauyi.

6. Farin Farin Kwai

Idan kun ƙi ko ba za ku iya jure wa sunadaran madara ba, furotin mai ƙwai mai kyau madadin ne mai kyau.

Duk da yake ana samun muhimman abubuwan gina jiki na ƙwai a cikin gwaiduwa, furotin na farin kwai ana yin shi ne daga farare - kamar yadda sunan yake nunawa ().

An kirkireshi ne ta hanyar sarrafa kazamin kwai mai bushewa ya zama foda.

Abubuwan farin furotin na ƙwai - kamar wannan na NOW Sports - aiwatar da aikin da ake kira pasteurization.

Wannan ya hana Salmonella kuma yana kashe protein wanda ake kira avidin, wanda yake hade da bitamin B na bitamin kuma yana hana shi sha ().

Tasirin rage cin abinci na furotin da ke jikin kwai ba shi da ƙarfi kamar na whey ko casein - amma har yanzu bincike yana nuna cewa zai iya taimaka muku cin ƙananan adadin kuzari, yana taimakawa ƙoƙarin ku na rage nauyi ().

Takaitawa Idan kun kasance masu kula da kayan kiwo, fatar furotin mai ƙwai sune madaidaicin madadin. Ka tuna cewa fa'idodin asarar nauyi an lalata idan aka kwatanta da whey ko casein.

7. Furotin Gyada

Kamar furotin na waken soya, furotin na waken yana dauke da dukkanin muhimman amino acid guda tara, yana maida shi cikakken furotin.

Koyaya, haɓakar amino mai ƙwanƙwasa ba za a iya kwatanta shi da furotin mai yalwar madara ba tunda yana da ƙananan a cikin wasu muhimman amino acid.

Furotin furotin na fis - kamar wannan samfurin daga Nutrition Nutrition - an yi shi ne daga peas mai launin rawaya.

Yana da hypoallergenic, yana mai da shi amintaccen zaɓi ga waɗanda ke da haƙuri da rashin haƙuri ga madara, waken soya ko kwai.

Abin da ya fi haka, furotin furotin na fure shine kyakkyawan tushen tsire-tsire zuwa sunadaran da ke cikin kiwo don ƙimar nauyi.

A cikin wani binciken da ke nazarin furotin da cikakke, maza sun cinye gram 20 na abin sha na carbohydrate ko casein, whey, pea ko furotin na ƙwai mintina 30 kafin cin abinci ().

Abu na biyu kawai ga casein, furotin na fis ya nuna sakamako mai ƙarfi kan rage ci, wanda ya haifar da mahalarta cin ƙananan adadin kuzari gaba ɗaya.

Furotin na pea ba ya ɗanɗana kamar farfasasshen peas, amma yana da ɗanɗano na ƙasa wanda wasu mutane na iya ƙi.

Idan haka ne, Nutrition na Naked yana ba da furotin furotin mai ƙamshi mai ƙanshi wanda yafi sauƙin dandano.

Takaitawa Furotin pea furotin ne mai tushen tsire-tsire da aka yi da ɗanyen peas. Yana da hypoallergenic, yana mai dacewa da waɗanda ke fama da cutar abinci ko rashin haƙuri. Furotin na fis zai iya taimakawa asarar nauyi ta hanyar taimaka muku cin ƙananan.

Gurasar sunadarai Toolaukar Asara ne Kawai

Lokacin da aka rasa nauyi, ƙirƙirar ragin kalori shine mafi mahimmanci.

Rashin ƙarancin kalori yana faruwa lokacin da kuka cinye adadin kuzari kaɗan da kuka ciyar. Kuna iya cim ma hakan ta cin ƙananan adadin kuzari, ƙona karin adadin kuzari ta hanyar motsa jiki ko haɗuwa duka ().

Da zarar ka kafa karancin kalori, akwai wasu fa'idodi don haɓaka haɓakar furotin ɗin ku, wanda furotin na furotin zai iya taimaka muku.

Intakeara yawan abincin ku na gina jiki yana taimaka muku rage nauyi ta:

• Feelingsarin ji na cikawa: Protein yana taimaka maka zama mai cikakken lokaci, wanda zai iya haifar maka da rage cin abinci da rage nauyi ().
• Boosting metabolism: Idan aka kwatanta da carbs ko mai, furotin yana buƙatar yawancin adadin kuzari yayin narkewa da amfani. Sabili da haka, haɓaka haɓakar furotin ɗinku na iya ƙara ƙone calorie ().
• Kula da ƙwayar tsoka: Lokacin da ka rasa nauyi, kai ma zaka rasa mai da tsoka. Amfani da isasshen furotin - tare da horo na juriya - na iya taimaka maka kula da tsoka da ƙona kitse ().

Wancan ya ce, furotin furotin shi kaɗai ba zai taimaka muku rage nauyi ba. Suna sauƙaƙa rage cin abinci ne kawai ta hanyar sarrafa yunwar ku.

Takaitawa

Akwai hanyoyi da yawa wadanda ke kara yawan abincin ku na amfani da asarar nauyi. Duk da yake furotin na furotin na iya zama wani ɓangare na babban abincin abincin, ba kai tsaye zasu taimake ka ka rasa nauyi ba.

Layin .asa

Mutane da yawa suna amfani da hoda mai gina jiki don gina tsoka, amma kuma suna iya fa'idantar da burin asarar nauyi.

Whey, casein da sunadaran kwai, da kuma tushen kayan shuka kamar su waken soya da kuma fis, duk suna yin kyakkyawan zabi ga mutanen da ke neman rasa nauyi.

Wasu daga cikin waɗannan furotin na furotin suna da ƙarfi tare da sinadarai kamar maganin kafeyin da zaren da za su iya taimakawa asarar nauyi kuma.

Duk da yake waɗannan samfuran na iya taimaka muku wajen rasa nauyi, zaku sami kyakkyawan sakamako idan kuna amfani da su tare da daidaitaccen daidaitaccen, rage cin abincin kalori da motsa jiki.