Wanene Ya Kamata Ya Gwada Abincin Mai-Protein?

Wadatacce

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Kun gan ta a dakin motsa jiki: mace mai hazaka wacce ke kashe ta koyaushe a ramin tsugunno kuma da alama tana rayuwa akan ƙwai-dafaffen ƙwai, gasasshen kaji, da furotin whey yana girgiza. Yana da gaba ɗaya al'ada a gare ku ku yi mamakin ko shirin cin abinci mai gina jiki shine ainihin sirrin slimming ƙasa. Musamman tun da yake yana da alaƙa kamar warkarwa tare da lu'ulu'u da lafiyar jiki.

Gabaɗaya an haɗa shi tare da ƙarancin abinci mai ƙarancin carbohydrate (tunanin paleo ko Atkins), an nuna babban abinci mai gina jiki don haɓaka sakamakon asarar nauyi, haɓaka jin daɗin gamsuwa bayan abinci, har ma yana taimakawa sarrafa matakan sukari na jini. Bugu da ƙari, yana taimakawa gyara tsokokin ku lokacin da suke tsagewa yayin motsa jiki. (Kada ka damu, ƙananan hawaye na al'ada. Idan sun gyara, tsokoki naka sun dawo da karfi fiye da da).

Amma wannan hanyar cin abinci ba shine mafita mai-girma-daya ba ga duk wanda ke neman rasa ƴan fam. A zahiri, cinyewa fiye da adadin furotin da aka ba da shawarar (kusan 0.8 zuwa 1.0 grams na furotin a kowace kilogram na nauyin jiki-ko 55 zuwa 68 grams ga wani mai nauyin kilo 150-a cewar masanin abinci mai gina jiki Jennifer Bowers, Ph.D.) na iya haifar ga wasu abubuwan. Ɗaya daga cikin binciken da Jami'ar Connecticut ta yi ya nuna rashin ruwa a matsayin matsala, yayin da wasu bincike ya nuna cewa abinci mai gina jiki mai gina jiki yana da alaƙa da haɗarin ciwon daji na hanji da ciwon koda. Kuma mutanen da ke cin abinci mai gina jiki mai yawan jan nama suna da yawan sinadarin uric acid a cikin jininsu, wanda hakan na iya kara kamuwa da cutar gout.

Don haka waɗanne irin mutane ne za su ci gajiyar cin abinci mai yawan furotin? Mai iya gina jiki da duk wanda ke neman rage kiba na ɗan gajeren lokaci, in ji Jonathan Valdez, RD.N. "Wannan hanyar cin abinci ba don dogon lokaci mai dorewa nauyi asara a cikin shekara guda," in ji shi. "Duk wanda ke da matsalar aikin koda yana cikin haɗarin duwatsun koda ko gout, ko mutanen da ke fama da ciwon sukari ko hawan jini yakamata su nisance su."

Kamar yadda yake tare da kowane tsarin yau da kullun na cin abinci, Valdez yana ba da shawara ga duk wanda ke la’akari da irin wannan babban furotin, mai ƙarancin carb don bin diddigin likitan farko ko likitan cin abinci mai rijista.

Psst: Kuna neman zaɓi mai sauri da daɗi wanda ke cike da furotin? Gwada Jimmy Dean farin ciki Broccoli da Cheese Egg'wich. Tare da dumi, karin kumallo mai dadi yana zuwa farantin ku a cikin minti biyu, za ku ci babban kashi na furotin tare da ƙwai frittatas masu dadi guda biyu sandwiching tsiran alade kaza da cibiyar cuku.

"Kuna buƙatar yawan ruwa, bitamin B6 (don haɓaka furotin), da sauran bitamin kamar alli, magnesium, bitamin D, da baƙin ƙarfe," in ji shi. "Lokacin da kuke rage carbohydrates da sukari, akwai ƙarancin glycogen a cikin tsokoki, wanda zai iya haifar da ƙarancin abinci mai gina jiki."

Idan kun sami ci gaba daga likitan ku, to ku tabbata kuna da wayo game da zaɓin furotin ku. Kullum yana da kyau ku isa ga dukkan tushen abinci na macronutrients ɗin ku, maimakon ƙarin foda. (Amma, idan kuna kasuwa, waɗannan su ne mafi kyawun furotin foda ga mata.) Valdez ya ba da shawarar yogurt Girkanci ko wasu shahararrun abinci waɗanda ke da yawan furotin, kamar kifi, naman sa, ko tofu-kisan 3 oza (game da girman girman). na bene na katunan) yana da girman girman hidima.

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