Amfanin Abincin - Yaya Amfanon Amfanin Ya Kamata Ku Ci kowace Rana?

Wadatacce

• Menene furotin, kuma me yasa yake da mahimmanci?
• Zai iya taimakawa asarar nauyi da hana ƙimar nauyi
• Zai iya taimaka maka samun tsoka da ƙarfi
• Sunadaran ciki
• Sauran yanayin da zasu iya haɓaka bukatun furotin
• Shin furotin yana da wani mummunan tasirin lafiya?
• Yadda ake samun isasshen furotin a cikin abincinku
• Abin da ake nufi da “gram na furotin”
• Matsakaicin mutum fa?

'Yan abubuwan gina jiki suna da mahimmanci kamar furotin. Rashin samun wadataccen sa zai shafi lafiyar ku da tsarin jikin ku.

Koyaya, ra'ayi game da yawan furotin da kuke buƙata ya bambanta.

Yawancin ƙungiyoyin abinci mai gina jiki na hukuma suna ba da shawarar wadataccen abinci mai gina jiki.

DRI (Abincin Abincin Abinci) shine gram 0.36 na laban (gram 0.8 a kowace kilogiram) na nauyin jiki.

Wannan ya kai:

• Giram 56 kowace rana don matsakaiciyar mutum
• 46 gram a kowace rana don matsakaiciyar mata

Wannan na iya isa ya hana rashi, amma adadin da kuke buƙata ya dogara da dalilai da yawa, gami da matakin aikin ku, shekaru, yawan tsoka, burin jiki, da lafiyar ku baki ɗaya.

Wannan labarin yana nazarin mafi kyawun furotin da kuma yadda abubuwan rayuwa kamar asarar nauyi, ginin tsoka, da matakan aiki.

Menene furotin, kuma me yasa yake da mahimmanci?

Sunadaran sune ainihin tubalin ginin jikinka. An yi amfani da su don yin tsokoki, jijiyoyi, gabobi, da fata, da enzymes, hormones, neurotransmitters, da kuma wasu ƙwayoyin da ke ba da mahimman ayyuka masu yawa.

Sunadaran sun kunshi kananan kwayoyin da ake kira amino acid, wadanda suke haduwa kamar kwalliya a kirtani. Wadannan amino acid din da aka hada suna samarda dogayen sarkar sunadarai, wadanda sai suka dunkule zuwa sifofi masu rikitarwa.

Jikin ku yana samar da wasu daga cikin wadannan amino acid, amma dole ne ku sami wasu da aka sani da amino acid masu mahimmanci ta hanyar abincinku.

Protein ba kawai game da yawa bane amma kuma inganci ne.

Gabaɗaya, furotin na dabba yana samar da dukkanin amino acid mai mahimmanci a madaidaicin rabo don kuyi amfani dasu. Wannan yana da ma'ana, kamar yadda kyallen dabba yake kama da kayan jikinku.

Idan kuna cin kayan dabbobi kamar nama, kifi, kwai, ko kiwo a kowace rana, kuna iya samun isasshen furotin.

Koyaya, idan baku ci abincin dabbobi ba, samun dukkan furotin da muhimman amino acid da jikinku ke buƙata na iya zama mafi ƙalubale. Idan kuna bin tsarin abinci na tsire-tsire, kuna iya sha'awar wannan labarin akan mafi kyawun tushen furotin na 17 don ganyayyaki.

'Yan mutane da yawa suna buƙatar haɓaka tare da furotin, amma yin hakan na iya zama da amfani ga' yan wasa da masu ginin jiki.

Sunadaran kwayar halitta ne wanda ya kunshi amino acid, wanda da yawa daga jikinku ba zai iya samarwa da kansa ba. Yawancin abincin dabbobi yawanci sunada furotin, suna samar da dukkanin amino acid mai mahimmanci.

Zai iya taimakawa asarar nauyi da hana ƙimar nauyi

Protein yana da mahimmanci idan yazo batun rage kiba.

Kamar yadda wataƙila ku sani, kuna buƙatar cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa don rasa nauyi.

Shaida ta nuna cewa cin furotin na iya kara yawan adadin kuzari da kuke ƙonawa ta hanyar haɓaka yawan kumburin ku (adadin kuzari) da kuma rage yawan sha’awar ku (kalori a) ().

Amfani da 25-30% na yawan adadin kuzari na yau da kullun daga furotin an nuna don haɓaka haɓaka ta har zuwa adadin 80-100 a kowace rana, idan aka kwatanta da ƙananan abincin furotin (,,).

Duk da haka, mafi mahimmancin gudummawar furotin ga asarar nauyi mai yiwuwa ikonsa ne don rage yawan ci, wanda ke haifar da raguwar cin abincin kalori. Amfanin sunadarai ya fi kitse ko katako a kiyaye ku da jin cikakken (,).

A cikin wani bincike game da maza masu kiba, shan kashi 25% na adadin kuzari daga furotin ya kara samun cikakken nishadi, haka nan kuma rage sha'awar ciye-ciye da dare da yawan tunani game da abinci da kashi 50% da 60%, bi da bi ().

A wani binciken na tsawon mako 12, matan da suka kara yawan sinadarin gina jiki zuwa kashi 30% na adadin kuzari sun ci karancin kalori 441 a kowace rana kuma sun rasa fam 11 (5 kilogiram) ta hanyar kara yawan furotin a abincinsu ().

Plusari da, furotin ba kawai yana taimaka wa asarar nauyi ba - yana iya hana hana ƙaruwa.

A cikin binciken daya, yawan karuwar furotin daga 15% zuwa 18% na adadin kuzari ya rage adadin mai mai da yake dawowa bayan asarar nauyi da 50% ().

Hakanan yawan cin furotin yana taimaka muku ginawa da adana ƙwayar tsoka, wanda ke ƙona ƙananan adadin adadin kuzari a cikin agogo.

Cin karin furotin yana sauƙaƙa sauƙi don tsayawa ga duk abincin rage asara - ya kasance babban carb, ƙaramin carbi, ko wani abu a tsakanin.

Dangane da binciken da aka ambata a baya, shan furotin na kusan 30% na adadin kuzari na iya zama mafi kyau duka don raunin nauyi. Wannan ya kai gram 150 kowace rana ga wani akan cin abincin kalori 2,000.

Kuna iya lissafa shi ta ninninka adadin abincin kalori zuwa 0.075.

Amfani da furotin a kusan 30% na adadin kuzari da alama ya zama mafi kyau duka don rage nauyi. Yana haɓaka ƙimar ku na rayuwa kuma yana haifar da raguwar bazata cikin cin abincin kalori.

Zai iya taimaka maka samun tsoka da ƙarfi

Muscle yawanci anyi ne daga furotin.

Kamar yadda yake tare da yawancin kayan jikin mutum, tsokoki suna da ƙarfi kuma koyaushe suna karyewa ana sake gina su.

Don samun tsoka, dole ne jikinku ya ƙara haɗarin furotin na tsoka fiye da yadda yake lalacewa.

A wasu kalmomin, akwai buƙatar samun daidaitaccen haɓakar furotin a jikinku - wanda ake kira yawancin nitrogen, saboda furotin yana da nitrogen sosai.

Saboda haka, mutanen da suke son gina tsoka galibi suna yawan cin furotin, da kuma motsa jiki. Amfani da furotin mafi girma na iya taimakawa wajen gina tsoka da ƙarfi ().

A halin yanzu, waɗanda suke so su kula da tsoka da suka gina na iya buƙatar haɓaka haɓakar furotin lokacin da suka rasa kitsen jiki, saboda yawan cin abinci mai gina jiki na iya taimakawa hana ɓarkewar tsoka wanda yawanci ke faruwa yayin mutuwa (,).

Idan ya zo game da yawan tsoka, karatu yawanci baya kallon yawan adadin kuzari da ke zuwa daga furotin amma dai giram na yau da kullun na kilogram ko fam na nauyin jiki.

Shawara gama gari don samun tsoka shine gram 1 na furotin a cikin laban (gram 2.2 a kilogiram) na nauyin jiki.

Sauran masana kimiyya sun kiyasta cewa furotin yana buƙatar zama mafi ƙarancin 0.7 gram a laban (1.6 gram a kilogiram) na nauyin jiki ().

Yawancin karatu sunyi ƙoƙari don ƙayyade adadin furotin mafi kyau don samun ƙwayar tsoka, amma da yawa sun cimma matsaya daban-daban.

Wasu nazarin sun nuna cewa cinye fiye da gram 0.8 a laban (gram 1.8 a kowace kilogiram) bashi da wani alfanu, yayin da wasu ke nuna cewa cin dan kadan ya fi gram 1 na furotin a laban (gram 2.2 a kilogiram) sun fi kyau (,).

Kodayake yana da wuya a bayar da adadi daidai saboda sakamakon binciken da ya saɓa, game da gram 0.7-1 a kowace fam (1.6-2.2 gram a kilogiram) na nauyin jiki da alama ƙimataccen lissafi ne.

Idan kuna dauke da kitsen jiki da yawa, ta amfani da ko dai nauyin jikinku ko nauyin burin - maimakon nauyin jikin ku gaba daya - yana da kyau, saboda yawanci nauyin ku ne yake tantance yawan sunadarin da kuke bukata.

Yana da mahimmanci a ci isasshen furotin idan ana so a samu da / ko a kula da tsoka. Yawancin karatu suna ba da shawarar cewa gram 0.7-1 na laban (1.6-2.2 gram a kilogiram) na sikari mai yawa sun isa.

Sunadaran ciki

Yayin ciki, jiki yana buƙatar ƙarin furotin don ci gaban nama da girma. Sunadaran yana amfani da uwa da jariri.

Mawallafin binciken guda ɗaya sun ba da shawarar cewa mutane na cin gram 0.55-0.69 a kowace fam (1.2-1.52 gram a kowace kilogiram) na furotin a kullum yayin ciki ().

A wani wuri, masana sun ba da shawarar cinye karin gram 0.55 a kan laban (gram 1.1 a kowace kilogiram) na furotin a kowace rana yayin ciki (17).

Adadin da aka ba da izini na yau da kullun don furotin yayin shayarwa shine gram 0.59 a kowace laban (1.3 gram a kowace kilogiram) kowace rana, da ƙarin giram 25 (18).

Hanyoyin abinci shine hanya mafi kyau don samun kowane kayan abinci. Kyakkyawan tushe sun haɗa da:

• wake, wake, da kuma wake
• qwai
• nama mara kyau
• kayayyakin kiwo
• kwayoyi da tsaba
• tofu

Hakanan kifi da abincin teku sune tushe mai kyau. A lokacin daukar ciki da shayarwa, zabi kifin da yake da karancin sinadarin mercury kuma mai dauke da sinadarin mai mai yawa na omega-3, irin su kifin kifi, sardines, da anchovies.

Koyaya, ku kula don kaucewa waɗanda zasu iya zama mai yawa a cikin mercury, kamar shark, kifin takobi, tayal, da mackerel na sarki ().

Tabbas, yakamata ku samo dukkanin sunadarinku daga tushen abinci. A wasu lokuta, mai ba da sabis na kiwon lafiya na iya bayar da shawarar kari. Koyaya, babu wasu jagorori don haɓaka tare da furotin yayin ɗaukar ciki.

Sauran yanayin da zasu iya haɓaka bukatun furotin

Ba tare da la'akari da yawan tsoka da burin jiki ba, waɗanda ke aiki a jiki suna buƙatar ƙarin furotin fiye da waɗanda ke zaune.

Idan aikinku na bukatar jiki ko kuma kuna tafiya mai yawa, gudu, iyo, ko kowane irin motsa jiki, kuna buƙatar cin karin furotin.

'Yan wasa masu jimrewa suma suna buƙatar adadin furotin mai yawa - kimanin gram 0.5-0.65 a kowace laban (1.2-1.4 gram a kowace kilogiram) na nauyin jiki (,).

Manya tsofaffi sun haɓaka buƙatun furotin sosai - har zuwa 50% mafi girma fiye da DRI, ko kusan gram 0.45-0.6 a kowace laban (1-1.3 gram a kowace kilogiram) na nauyin jiki (, 24).

Wannan na iya taimakawa wajen hana cutar sanyin kashi da sarcopenia, dukkansu manyan matsaloli ne tsakanin tsofaffi.

Mutanen da ke murmurewa daga raunin rauni na iya buƙatar ƙarin furotin ().

Mutanen da ke aiki, da kuma tsofaffi da waɗanda ke murmurewa daga raunin da ya samu, sun daɗa haɓaka bukatun furotin.

Shin furotin yana da wani mummunan tasirin lafiya?

An zargi protein ba daidai ba saboda yawan matsalolin kiwon lafiya.

Wasu mutane sun yi imanin cewa yawan cin abinci mai gina jiki na iya haifar da lalacewar koda da osteoporosis, amma kimiyya ba ta goyan bayan waɗannan iƙirarin ba.

Kodayake ƙuntataccen furotin na taimakawa ga mutanen da ke fama da matsalolin koda, babu wata hujja da ke nuna cewa furotin na iya haifar da lalacewar koda ga masu lafiya (,).

A zahiri, yawan amfani da furotin na iya rage hawan jini kuma zai iya taimakawa yaƙar ciwon sukari, waɗanda sune manyan abubuwan haɗari na cututtukan koda (,).

Duk wani tasirin cutarwa na furotin akan aikin koda sunada nauyi sakamakon tasirin sa akan wadannan matsalolin.

Wasu mutane sun yi iƙirarin cewa yawancin furotin na iya haifar da osteoporosis, amma bincike ya nuna cewa zai iya hana wannan yanayin (,).

Gabaɗaya, babu wata hujja da ke nuna cewa yawan cin furotin mai ma'ana yana da wata illa ga masu lafiya da ke ƙoƙarin inganta lafiyar su.

Protein ba shi da wani mummunan tasiri ga aikin koda a cikin masu lafiya, kuma karatu ya nuna cewa yana haifar da inganta lafiyar kashi.

Yadda ake samun isasshen furotin a cikin abincinku

Mafi kyaun tushen sunadaran shine nama, kifi, kwai, da kayan kiwo, tunda suna da dukkan muhimman amino acid din da jikinku yake buƙata.

Wasu tsire-tsire suna da yawan furotin sosai, kamar su quinoa, legumes, da kwayoyi.

Koyaya, yawancin mutane gabaɗaya basa buƙatar bin abincin furotin.

Idan kuna cikin koshin lafiya kuma kuna ƙoƙari ku zauna ta wannan hanyar, kawai cin kyawawan ƙwayoyin sunadarai tare da yawancin abincinku, tare da abinci mai gina jiki, yakamata ku kawo abincin ku zuwa mafi kyawun yanayi.

Abin da ake nufi da “gram na furotin”

Wannan yanki ne na rashin fahimta sosai.

A cikin kimiyyar abinci mai gina jiki, “gram na furotin” na nufin adadin gram na furotin na ƙwayoyin cuta, ba adadin gram na abinci mai ƙunshe da sunadarai kamar nama ko ƙwai ba.

Naman shanu na mudu 8 na nauyin gram 226 amma ya ƙunshi gram 61 na furotin kawai. Hakanan, babban kwai yana da nauyin gram 46 amma yana ɗaukar gram 6 na furotin kawai.

Matsakaicin mutum fa?

Idan kun kasance a cikin lafiyayyen nauyi, kada ku ɗaga nauyi, kuma kada ku motsa jiki sosai, yin nufin 0.36-0.6 gram a kowace fam (0.8-1.3 gram da kilogiram) ƙididdiga ce mai ma'ana.

Wannan ya kai:

• 56-91 gram a kowace rana don matsakaicin namiji
• 46-75 grams kowace rana don matsakaicin mata

Duk da haka, idan aka ba da cewa babu wata hujja ta cutarwa da kuma babbar shaida ta fa'ida, yana da kyau mafi kyau ga mafi yawan mutane su yi kuskure a ɓangaren shan karin furotin maimakon ƙasa da haka.