Yadda ake Samun isasshen furotin akan Abincin Abinci

Wadatacce

• Nawa Protein kuke Bukata?
• Tushen Sunadarin Sunadarin Tsirrai
• Sauƙaƙe nama-zuwa Shuka Protein Swaps
• Bita don

Abinci mai gina jiki na iya haɓaka garkuwar jikin ku, inganta lafiyar zuciyar ku, da kuma taimaka muku tsawon rayuwa, bincike ya nuna. Kuma yana iya ba ku duk furotin da kuke buƙata.

Dawn Jackson Blatner, R.D.N, marubucin Abinci Mai Sauƙi (Sayi Shi, $ 17, amazon.com) da a Siffa Memba na Brain Trust. "Makullin shine ku ci abinci iri-iri don samun isasshen furotin, da bitamin, ma'adanai, da sauran abubuwan gina jiki da jikinku ke buƙata," in ji ta.

Bi waɗannan matakai masu sauƙi don cin nasarar burin furotin na tushen shuka, ko kuna ƙoƙarin Litinin mara nama ko kuna canzawa zuwa cikakken abincin ganyayyaki.

Nawa Protein kuke Bukata?

"Mata masu aiki suna buƙatar 0.55 zuwa 0.91 na furotin na furotin kowace fam na nauyin jiki a rana, bisa ga Cibiyar Nazarin Wasannin Wasanni ta Amirka," in ji Blatner. Ku tafi don mafi girman adadin idan kuna yin horo mai tsanani. "Wannan zai taimaka muku gyara, ginawa da kula da tsoka," in ji ta. Da wannan tunanin, ana ba da shawarar cewa babbar mace mai nauyin kilo 150 ta cinye tsakanin 83 zuwa 137 grams kowace rana, misali. Idan kun fara jin yunwa tsakanin abinci ko fushi, tashin hankali, ko ciwon kai, kuna iya buƙatar ƙara ƙarin furotin na tushen shuka zuwa ranar ku. (Karanta ƙarin anan: Daidai Nawa Protein kuke Bukatar kowace rana)

Tushen Sunadarin Sunadarin Tsirrai

Waɗannan manyan ƙungiyoyi za su zama mafi kyawun fa'idar ku yayin tattara abinci mai cike da furotin. (Hakanan karanta akan waɗannan Maɓuɓɓuka masu narkewa na furotin na tushen shuka idan hanjin ku ya tsinke.)

• Wake da Legumes: Kofin 1/2 na dafaffen wake, chickpeas, ko lentil yana da gram 7 zuwa 9 na furotin na tushen shuka.
• Kwayoyi: Abincin 1/4 na gyada, almonds, cashews, ko pistachios ya ƙunshi gram 6 zuwa 7 na furotin na tushen shuka; pecans da walnuts suna da gram 3 zuwa 4, bi da bi.
• Tsaba: Za ku sami 7 zuwa 9 grams na gina jiki na tushen shuka daga 1/4 kofin kabewa ko sunflower tsaba, da 4 zuwa 6 grams daga 2 tablespoons na flaxseeds, chia tsaba, ko hemp tsaba. (Hemp zukata za su sami aikin kuma.)
• Dukan Hatsi: Kofi 1/2 na dafaffen oatmeal ko quinoa yana da gram 4 na furotin na tushen shuka; shinkafa mai launin ruwan kasa ko taliyar soba tana da 3. Ganyen burodi na hatsi kuma yana kunshe da gram 4 zuwa 7 a kowace hidima.
• Kayan Soya:Za ku ci kusan gram 6 na furotin na tushen shuka daga yanki guda na tofu mai ƙarfi da ɗimbin gram 17 daga 1/2 kofin hidimar tempeh. (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Abincin Soya)

Sauƙaƙe nama-zuwa Shuka Protein Swaps

Sauya nama, kaji, da kifi tare da wake, goro, da hatsi a cikin jita-jita da kuka fi so don ƙara ƙarin furotin na tushen shuka a farantin ku. Gaba ɗaya, yi amfani da 1/4 kofin wake ko legumes don 1 oz. na nama, in ji Blatner. Anan akwai kyawawan ra'ayoyin furotin na tushen shuka don farawa ku. (Ci gaba da karantawa: Ra'ayin Abincin Vegan Mai-Protein)

• Lentil da yankakken Gyada Ragù: Haɗa dafaffiyar launin ruwan kasa ko koren lemun tsami da toasted, goro goro tare da yankakken tumatir, namomin kaza, tafarnuwa, albasa, da basil don yin miya don taliya da kuka fi so.
• Edamame Fried Brown Rice: Sauté shelled edamame (1/2 kofin dafa shi ya ƙunshi gram 9 na furotin na tushen shuka) tare da shinkafa launin ruwan kasa, kayan lambu, tafarnuwa, ginger, da kwakwa aminos. Top tare da wasu toasted man sesame da sesame tsaba. (Ko musanya abubuwan da kuke ci tare da wannan soyayyen shinkafa farin kabeji.)
• Chickpea Tacos: Dafa kajin tare da foda barkono, paprika, cumin, da oregano; ƙara gasasshen karas, beets, zucchini, ko Fennel; kuma a saman tare da cilantro, ja ko koren salsa, da tsinken kirim mai tsami. (An danganta: Sabbin Hanyoyi don Spice Up Taco Talata)

Mujallar Shape, fitowar Maris 2021

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