Ku ci Abincin Protein Mai Arziki a cikin Wannan Amino Acid Bayan Aiki don Mafi kyawun Sakamakon Jiki

Wadatacce

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Abin da kuke ci bayan aikinku yana da mahimmanci kamar yin motsa jiki da fari. Kuma wataƙila kun san cewa, ko abun ciye-ciye ne ko cin abinci, yakamata ɗan abincinku ya haɗa da wasu furotin, tunda kayan abinci ne ke taimakawa gyara tsokar da kuka sha wahala. (Gano Dalilin da yasa Mata ke Bukatar Sabuwar Hanyar Gina Abinci.)

Amma koda wannan ba labari bane a gare ku-kuma kuna da ɗimbin zaɓuɓɓukan wadataccen furotin a shirye a kowane lokaci-ga abin da zaku iya ba sani: Duk tushen furotin ba a halicce su daidai ba. Abincin furotin daban-daban sun ƙunshi fiye ko ƙasa da mahimman amino acid guda 20 (tubalan gina jiki), ɗaya daga cikinsu wanda muka fi sha'awar a yanzu. (Duba Tambayi Likitan Abinci: Amino Acids masu mahimmanci.)

"Leucine yana daya daga cikin amino acid da yawa kuma yayin da bincike ya samo karin bincike ya nuna irin rawar da take takawa a cikin hadakar furotin tsoka," in ji Connie Diekman, R.D., darektan abinci mai gina jiki na jami'a a Jami'ar Washington a St Louis.

Haɗin furotin na tsoka shine abin da ke faruwa lokacin da jikinka ya gina ko sake gina sabbin sunadaran da suka fi ƙarfin nau'ikan su na baya. Kuma sabon binciken a Medicine & Kimiyya a Wasanni & Motsa Jiki An gano cewa samun gram biyar na leucine acid bayan motsa jiki a cikin abun ciye-ciye wanda ke da gram 23 na furotin na iya zama wuri mai dadi yayin samun wannan fa'idar gina tsoka. Mahalarta nazarin da suka sauke nosh tare da gram 23 na furotin da gram 5 na leucine suna da kashi 33 cikin ɗari mafi girma na haɗin furotin tsoka idan aka kwatanta da mahalarta nazarin waɗanda ke da abun ciye-ciye mai cike da carbohydrates kawai da mai. Menene ƙari, waɗanda ke da adadin furotin da leucine sau uku suna da bambance-bambancen "marasa kyau" a cikin fa'idodi, don haka ya nuna cewa ƙari ba lallai ba ne mafi kyau.

A dacewa, yawancin tushen furotin sun riga sun haɗa da leucine. Diekman ya ba da shawarar waken soya, gyada, salmon, almond, kaji, ƙwai, da hatsi. "Duk da yake ana samun leucine a yawancin abincin furotin dabbobi waɗannan na musamman suna ba da adadi mai yawa, yana sauƙaƙa wa mata haɓaka haɓaka a kowane lokaci da bayan motsa jiki," in ji Diekman. (Duba: Hanya Mafi Kyau don Samun Ƙarfafa tsoka.)

Ka sa munchie ɗinka ya fi ƙarfi ta hanyar ƙara wasu carbohydrates: "Cin leucine tare da carbohydrates kamar dukan hatsi, 'ya'yan itace, da kayan lambu mai yiwuwa yana ba da ƙarin ƙarfafa hanyoyin gina tsoka wanda ke haifar da mafi kyau bayan motsa jiki," in ji Diekman. Gwada ƙwai masu tauri guda biyu tare da gasasshen hatsi gabaɗaya da man gyada ko salmon tare da shinkafa launin ruwan kasa da broccoli.

(Don ƙarin hacks na cin abinci lafiya, zazzage sabon fitowar ta musamman ta mujallar mu ta dijital kyauta!)

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