Ƙarshen Ƙarshen Abincin Abincin da Ya Kamata Ku Ci Kowane Mako

Wadatacce

• Babban-Protein, Abincin Mai-fat
• Babban-Protein, Abincin Carb
• Babban Protein, Ƙananan Carb Foods
• Babban Protein, Ƙananan Abinci
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Ƙididdiga macronutrients-protein, mai, da carbohydrates - ƙila ba za su kasance gaba ɗaya ba tukuna, amma mutane su ne fara kula da shi sosai. Kuma yayin da wasu nau'ikan abinci suna son iyakance carbohydrates ko mai, kusan kowane shirin cin abinci-daga abincin keto da abincin Bahar Rum zuwa Whole30 da abincin DASH-yana ba da hasken kore ga abinci mai gina jiki. Me ya sa?

"Amino acid, kwayoyin halittar da suka ƙunshi furotin, ainihin tubalin rayuwa ne," in ji Abby Olson, R.D., mai mallakar Encompass Nutrition a St. Paul, MN. "Ba kamar carbohydrates da mai ba, jikin ku ba ya adana ƙarin amino acid, kuma suna buƙatar cinye su kullum."

A takaice dai, idan kun gaza akan shawarar da kuke bayarwa na abinci mai yawan furotin, gabobinku na ciki da na waje zasu sha wahala.

"Kuna buƙatar furotin don yin gashi, jini, enzymes, da ƙari," in ji Brooke Alpert, RD, marubucin Abincin Abinci. "Shawarwarin da aka ba da shawarar yau da kullun shine gram 0.8 na furotin a kowace kilogram na nauyin jiki, don haka mace mai nauyin kilo 130 za ta buƙaci aƙalla gram 48 na gina jiki. A aikace na, na gano waɗancan lambobin sun zama 'yan kaɗan [don haka] a maimakon haka na mai da hankali kan gram, kawai ina tambayar abokan ciniki don tabbatar da cewa akwai nau'in furotin guda ɗaya a kowane abinci ɗaya."

Waistline ɗinku kuma na iya shan wahala idan ba ku ci abinci mai yawan furotin a kai a kai kowace rana. Kimiyya tana nuna alaƙa tsakanin abinci mai gina jiki mai lafiya da ƙananan nauyi, mafi ƙarancin jiki, mafi kyawun ƙwayar cholesterol, mafi kyawun kugu-zuwa hips, da rage hawan jini.

Buga adadin ku tare da wannan jerin abubuwan abinci mai gina jiki wanda aka yarda da shi wanda ya dace da kowane salon cin abinci.

Babban-Protein, Abincin Mai-fat

1. Yogurt Girkanci Mai Ciki

Tsallake katunan "sifili" da abun ciye -ciye a kan yogurt da aka yi da madara (gabaɗaya kusan kashi 4 cikin ɗari). Bugu da ƙari ga mai ƙoshin abinci, kowane hidima yana ba da kusan gram 20 na furotin. "Idan aka kwatanta da yogurt na yau da kullun, cikakken Girkanci shine mafi gamsuwa tunda yana taimakawa daidaita matakan sukari na jini," in ji Alpert. Tsaya akan iri mai ɗanɗano (zaku iya ƙara kayan zaki na halitta idan yayi ƙyalli) don tabbatar da ƙara sukari baya zame muku.

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2. Kwayoyi

Ko kun fi son pecans, man shanu na almond a kan sanwicin ku na rana, ko crunch na cashews a cikin hanyar da kuka yi na gida, za ku sami adadin furotin mai gamsarwa (kimanin gram 5 a kowace oza), mai, da fiber daga kwayoyi. Albert ya ce "Kwayoyi sune abubuwan cin abinci mai ƙoshin lafiya." "Suna ba da gaurayawar dukkan abubuwan gina jiki guda uku, waɗanda ke sake taimakawa wajen daidaita sukari na jini, kuma sune tushen furotin." (A nan akwai ƙarin abinci mai gina jiki ga vegans.)

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Babban-Protein, Abincin Carb

3. Wake

Godiya ga wake, da gaske yana yiwuwa a kai ga adadin adadin furotin yau da kullun ba tare da nama ba. Ajiye kayan kwalliyar ku tare da garbanzo wake, peas baki, lentil, da wake cannellini don jefa cikin salads, motsawa cikin miya, da haɗuwa cikin hummus. (Waɗannan girke-girke na hummus na gida 13 suna da daɗi musamman.) Ba wai kawai za ku sami kusan gram 15 na furotin a kowace kofi ba, gwargwadon nau'in iri-iri, amma "sunadaran tushen tushen tsirrai [suma] suna ba da fiber, bitamin B, baƙin ƙarfe, folate, calcium, potassium, phosphorus, da zinc, ”in ji Olson. Bugu da kari, babu bukatar jin tsoron adadin carb, in ji Alpert. "Yawancin carbohydrates suna da alaƙa da babban adadin fiber, don haka har yanzu suna cikin koshin lafiya kuma babban zaɓi don furotin mara nama."

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4. Taliya Naman Gwari

Cika abincin ku da abinci mai gina jiki ba yana nufin cewa kwano na taliya ba ta da iyaka. Abincin 2-oce na noodles na tushen bugun jini (hatsi busasshen wake, lentils, wake, da chickpeas) yana ba da daidaitaccen rabo na 2.5: 1 na carbs zuwa furotin (gram 35 da gram 14, bi da bi), da ƙarin fiber fiye da gari -basan dan uwan. Olson ya ce "Yin amfani da tushen furotin iri -iri a cikin yini yana ba ku damar saduwa da buƙatun furotin ku yayin bugun kitsen ku, carbohydrate da bitamin."

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Babban Protein, Ƙananan Carb Foods

5. Kwai

Samun fashe tare da wannan mai saurin dafa abinci, mai ban mamaki, zaɓi mai cin ganyayyaki. Kwai ɗaya yana ba da gram 6 na furotin da ƙasa da gram 1 na carbohydrates, kuma a'a, bai kamata ku damu da miligram 190 na cholesterol ba: bita ɗaya a cikin Jaridar Likitan Burtaniya bai sami wata alaƙa tsakanin cin kwai da cututtukan zuciya da ke da alaƙa da cholesterol ko haɗarin bugun jini. Nau'in yana sa ku son karin kumallo don abincin dare, ko ba haka ba? (Madara kuma shine tushen furotin mai kyau tare da madara mara kitse wanda ke ba da gram 8.4 don gilashin oza 8.)

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6. Salmon da aka kama

Duk da yake kowane furotin dabba yana da ƙarancin carbs kuma yana da girma a cikin furotin, duka Alpert da Olson suna son kifin daji don ƙimar omega-3 mai ƙarfi. "Haɗa abincin ku tare da sunadaran da ba su da ƙarfi da zaɓuɓɓuka waɗanda ke da girma a cikin mai, kamar kifi, don rufe buƙatun ku na abinci mai gina jiki don mahimman abubuwan micronutrients kamar baƙin ƙarfe, bitamin B, da zinc," in ji Olson. Filaya daga cikin madara 3-ounce yana ƙara gram 17 na furotin zuwa Rx na yau da kullun. (BTW, ga bambancin dake tsakanin gonar da aka kama da kifin kifi.) Akwai wasu zaɓuɓɓukan abincin teku waɗanda ke ba da ƙididdigar furotin don hidimar abinci guda 4 kawai: bakan gizo (27.5g), tuna tuna (34g), da tuna tuna (26g).

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Babban Protein, Ƙananan Abinci

7. Nonon Kaji

Gurasar da aka soya ita ce zaɓin masu gina jiki don wani dalili: Oneaya daga cikin oza 3.5 na nono, nono kaza marar fata yana da ƙasa da gram 4 na mai yayin da yake ba da gram 31 na furotin-duka don kawai adadin kuzari 165. Tsaya ga gasa, gasa, ko yin burodi maimakon frying ko soya mai zurfi idan kuna sa ido kan cin mai. Sauran zaɓuɓɓukan nama masu yawan furotin ana yanyanka nono na turkey (6g na 1 oza) da naman sa sirloin (34g don hidimar oza 4).

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8. Kuyi

Quinoa sanannen abu ne a cikin jerin manyan abinci masu gina jiki saboda kuma ba shi da yalwar abinci, mai cin ganyayyaki, da ƙarancin mai, in ji Alpert. Tsohuwar hatsi tana ba da gram 8 na furotin ga kowane kofi da aka dafa, yana mai da ita kyakkyawan abinci ga kowane abinci. Idan kana neman wasu tushen tsire-tsire, abinci mai gina jiki mai gina jiki yayi la'akari da man gyada mai tsami (8g don 2 tablespoons), edamame (11g don 1/2 kofin), da kuma tofu (20g don 1/2 kofin).

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