Shin yawancin sunadarai marasa kyau ga lafiyar ku?

Wadatacce

• Muhimmancin sunadarai
• Furotin baya haifar da cutar osteoporosis
• Amfani da sunadarin da lalacewar koda
• Cin Yalwar Kayan Abinci Abune Mai Kyau
• Yaya yawancin furotin ya yi yawa?
• Layin .asa

Rashin haɗarin haɗari na furotin magana ce mai mahimmanci.

Wasu sun ce yawan cin furotin na iya rage alli a cikin ƙasusuwa, haifar da sanyin kashi ko ma lalata koda.

Wannan labarin yana duban ko akwai wata hujja da zata goyi bayan waɗannan da'awar.

Muhimmancin sunadarai

Sunadaran sune tubalin ginin rayuwa kuma kowace kwayar halitta tana amfani dasu don dalilai na tsari da aiki.

Dogayen sarkokin amino acid ne wadanda aka hade su kamar kwalliya a jikin kirtani, sannan a narkasu zuwa sifofi masu rikitarwa.

Akwai amino acid masu mahimmanci guda 9 wadanda dole ne su samu ta hanyar abincinku, da 12 wadanda basu da mahimmanci, wadanda jikinku zai iya samar dasu daga wasu kwayoyin sunadarai.

Ingancin tushen sunadarai ya dogara da bayanan amino acid. Mafi kyaun tushen abinci mai gina jiki ya ƙunshi dukkanin amino acid a cikin yanayin da ya dace da mutane.

Dangane da wannan, sunadaran sunadarai sun fi furotin shuka. Ganin cewa tsoffin tsoffin dabbobi suna kama da na mutane, wannan yana da cikakkiyar ma'ana.

Abubuwan shawarwari na asali don cin abincin sunadarai shine giram 0.36 na laban nauyin nauyin jiki (gram 0.8 a kowace kilogiram) kowace rana. Wannan yana fassara zuwa gram 56 na furotin don mutum 154 (70-kg) mutum ().

Wannan ɗan ƙaramin abincin na iya isa don hana ƙarancin furotin. Duk da haka, masana kimiyya da yawa sunyi imanin cewa bai isa ba don inganta lafiyar jiki da haɗin jiki.

Mutanen da suke aiki sosai ko ɗaga nauyi suna buƙatar ƙari fiye da haka. Shaidun kuma suna nuna cewa tsofaffin mutane na iya cin gajiyar haɓakar haɓakar furotin (,).

Don cikakken bayani game da yawan furotin da ya kamata ku samu a kowace rana, bincika wannan labarin.

Protein muhimmin abu ne na kayan abinci. Kodayake shawarar da aka ba da shawarar yau da kullun na iya isa don hana rashi, wasu masana kimiyya sunyi imanin cewa bai isa ba don inganta lafiyar jiki da haɗin jiki.

Furotin baya haifar da cutar osteoporosis

Wasu mutane sunyi imanin cewa yawan cin abinci mai gina jiki na iya taimakawa ga osteoporosis.

Ka'idar ita ce cewa furotin yana kara nauyin acid a jikinka, wanda hakan zai sa jiki ya fitar da alli daga kasusuwa don kawar da ruwan ().

Kodayake akwai wasu karatuttukan da ke nuna karuwar isasshen alli cikin gajeren lokaci, wannan tasirin ba zai dore ba tsawon lokaci ().

A zahiri, karatun dogon lokaci baya goyon bayan wannan ra'ayin. A cikin nazarin sati 9, maye gurbin carbohydrates da nama bai shafi fitar da sinadarin kalsiyam ba kuma ya inganta wasu kwayoyin halittar da aka sani don inganta lafiyar kashi, kamar IGF-1 ().

Wani bita da aka buga a cikin shekara ta 2017 ya ƙaddara cewa ƙara yawan furotin yana yi ba cutar da kasusuwa. Idan akwai wani abu, shaidun sun nuna yawan cin furotin inganta lafiyar kashi ().

Sauran karatun da yawa sun nuna cewa yawan cin abinci mai gina jiki abu ne mai kyau idan ya shafi lafiyar kashin ku.

Misali, yana iya inganta karfin kashin ka da kuma rage kasusuwa. Hakanan yana ƙara IGF-1 da ƙoshin lafiya, duka sanannu don inganta lafiyar ƙashi (,,,).

Akwai sauran dabarun da zasu iya taimakawa game da abinci mai gina jiki. Idan kanaso ka kara sani, ka duba wannan labarin ta hanyoyi 10 na halitta dan gina kasusuwa masu lafiya.

Karatun dogon lokaci ya nuna cewa yawan cin sunadarin na iya inganta lafiyar kashin ku. Baya haifar da cutar sanyin kashi.

Amfani da sunadarin da lalacewar koda

Kodan wasu gabobi ne na kwarai wadanda suke tace sinadaran sharar gida, yawan abinci mai gina jiki da ruwa daga cikin jini, suna samar da fitsari.

Wasu na cewa koda na bukatar yin aiki tuƙuru don kawar da ƙwayoyin sunadarai daga jikinka, wanda ke haifar da ƙara damuwa a kan kodar.

Ara ƙarin furotin a abincinku na iya ƙara nauyin aiki kaɗan, amma wannan haɓaka ba shi da mahimmanci idan aka kwatanta da yawan aikin da kodanku suka riga suka yi.

Kimanin kashi 20% na jinin da zuciyar ku ta kwarara ta jikin ku zuwa kodan. A cikin balagaggu, kodan na iya tace kusan galan 48 (lita 180) na jini kowace rana.

Yawan cin abinci mai gina jiki na iya haifar da cutarwa ga mutanen da suka kamu da cutar koda, amma hakan bai shafi mutanen da ke da koda mai lafiya ba,,,,.

Abubuwa biyu da ke haifar da matsalar gazawar koda sune hawan jini (hauhawar jini) da ciwon suga. Amfani da furotin mafi girma yana amfanar duka (,,,).

A ƙarshe, babu wata hujja da ke nuna cewa yawan cin furotin na cutar da aikin koda a cikin mutanen da ba su da cutar koda.

Akasin haka, yana da fa'idodi masu yawa na lafiya kuma yana iya taimaka maka ka rasa nauyi ().

An nuna yawan amfani da furotin don hanzarta lalata cutar ga mutanen da ke da cutar koda. Koyaya, yawan abincin mai gina jiki ba zai shafi aikin koda a cikin masu lafiya ba.

Cin Yalwar Kayan Abinci Abune Mai Kyau

Akwai fa'idodi da yawa waɗanda ke haɗuwa da haɓakar furotin mai yawa.

• Muscle taro: Cikakken adadin furotin yana da tasiri mai tasiri akan ƙwayar tsoka kuma yana da mahimmanci don hana asarar tsoka akan ƙayyadadden abincin kalori ().
• Kashe kuzari: Karatun ya nuna cewa sunadarin yana kara yawan kuzarin da yake kashewa fiye da kowane irin macronutrient (,).
• Gamsarwa: Amfanin sunadaran zai baka tsawon lokaci. Intakeara amfani da furotin na iya haifar da rage rage adadin kalori da rage nauyi ().
• Riskananan haɗarin kiba: Sauya carbs da kitse tare da furotin na iya kiyaye ka daga kiba ().

Gabaɗaya, yawan cin abinci mai gina jiki yana da amfani ga lafiyar ku, musamman don riƙe ƙwayar tsoka da rage nauyi.

Akwai fa'idodi da yawa ga yawan amfani da furotin, kamar su rage nauyi, ƙara ƙarfin jiki da ƙananan haɗarin kiba.

Yaya yawancin furotin ya yi yawa?

Jiki yana cikin yanayi na jujjuyawa, kullun yana rugujewa tare da sake sake kayan aikinta.

A karkashin wasu yanayi, bukatar mu na furotin na iya karuwa. Wannan ya hada da lokutan rashin lafiya ko karin motsa jiki.

Muna buƙatar cinye isasshen furotin don waɗannan matakan su faru.

Koyaya, idan muka ci fiye da abin da muke buƙata, furotin da ya wuce kima zai lalace kuma ayi amfani da shi don kuzari.

Kodayake yawan cin furotin mai kyau yana da lafiya kuma mai lafiya, yawan cin furotin ba al'ada bane kuma yana iya haifar da lahani. Al'adar gargajiyar sun sami mafi yawan adadin kuzarin su daga kitse ko carbi, ba furotin ba.

Daidai gwargwadon yawan furotin da yake da illa ba a sani ba kuma mai yiwuwa ya bambanta tsakanin mutane.

Studyaya daga cikin binciken a cikin lafiyayyu, masu horarwa masu ƙarfi ya nuna cewa cin abinci kusan gram 1.4 a kowace laban nauyin jiki (gram 3 a kowace kilogiram) kowace rana har tsawon shekara guda ba shi da wata illa ta lafiya ().

Ko cin gram 2 na furotin a laban nauyin nauyin jiki (gram 4.4 a kilogiram) na tsawon watanni 2 bai bayyana da haifar da wata illa ba ().

Amma ka tuna cewa mutane masu aiki na jiki, musamman ma 'yan wasa masu ƙarfi ko masu ginin jiki, suna buƙatar ƙarin furotin fiye da waɗanda ba sa aiki sosai.

Yawan cin furotin sosai bashi da lafiya. Ba a san abin da furotin din ci yake zama mai cutarwa ba. Wataƙila ya dogara da mutum.

Layin .asa

A ƙarshen rana, babu wata hujja da ke nuna cewa cin furotin cikin ɗimbin yawa yana haifar da lahani ga masu lafiya. Akasin haka, yawancin shaidu suna nuna fa'idodi.

Duk da haka, idan kuna da cutar koda, ya kamata ku bi shawarar likitanku kuma ku rage cin abincin ku na furotin.

Amma ga yawancin mutane, babu wani dalili da zai damu da ainihin adadin gram na furotin a cikin abincinku.

Idan kun bi daidaitaccen abinci wanda ya ƙunshi nama mai yawa, kifi, kiwo ko abinci mai ƙoshin furotin, ya kamata cin abincin sunadarinku ya kasance cikin kewayon lafiya da lafiya.