Ba za a iya musun faɗin haka ba sunadarai wajibi ne don samun aiki mai kyau da daidai na jikin mu. A lokuta da yawa waɗannan abubuwan sun haifar da babbar matsala ta abinci tun lokacin da mutane da yawa waɗanda suka canza yanayin cin abincinsu da tsattsauran ra'ayi na iya jefa lafiyar su cikin haɗari ba tare da sun sani ba.
A cikin al'amuran abinci mai gina jiki, dole ne mu san hakan jiki inji ne da ke buƙatar kuzari kuma ana samun hakan ta hanyar abinci. Sunadaran suna da matukar mahimmanci kuma dole ne mu san menene mafi kyawun hanyoyin samun su.
Muhimman sunadarai ga jiki
Godiya ga sunadarai, jikin mu yana gudanar da ayyukan da suke da mahimmanci don rayuwa.
- Sufuri oxygen a cikin jini.
- Suna da alhakin samarwa da ƙarfafa tsokoki.
- Sun shiga tsakani a cikin samuwar ci gaba na enzymes masu narkewa.
- Forms antibodies zuwa ga tsarin rigakafi
- Ya taimaka ƙirƙirar wani irin hormones.
A halin yanzu akwai fahimtar juna game da sunadarai, da yawa daga cikinsu, idan suka ji kalmar furotin kai tsaye, sai suyi tunanin girgiza da wani dan wasa ko wani wanda ke yawan zuwa dakin motsa jiki ke daukewa. Koyaya, dole ne mu sani, cewa mafi kyawun sunadarai sun fito daga abinci kuma ba daga abubuwan gina jiki da zamu iya samu ba.
Akwai nau'ikan sunadarai guda biyu, dangane da asalinsu zasu iya zama sunadaran asalin dabbobi ko kayan lambu. Babu matsala idan abincinku bai haɗa da cin dabbobi ba tun daga lokacin kayan lambu zaka iya samun bayanan sunadarai iri daya.
Abubuwan da suke da furotin
Kayan lambu mai kayan lambu
Nan gaba zamu nuna wadanda suka fi kyau shuka abinci don kara matakan sunadarin mu. Wani zaɓi don masu cin ganyayyaki da ganyayyaki.
- Soja tana dauke da gram 34,7 a cikin gram 100.
- 'Ya'yan kabewa, 30 grams
- Madarar waken soya, Gram 50
- Gyada man gyada, gram 25.
- Seitan, Gram 24.
- Lentils, 23 gram.
- Quinoa, Gram 20.
- Chickpeas, Gram 20.
- Almonds, gram 18.
Abubuwan gina jiki na dabba
A gefe guda, muna gaya muku menene abinci sune mafi kyawun samun furotin na asalin dabbobi.
- Queso warkewa yana bada tsakanin 20 zuwa 25% furotin a cikin nauyin duka.
- Pescado tsakanin 15 zuwa 20%.
- Carnes ya bambanta tsakanin 12 da 18%.
- Cuku mai laushi, tsakanin 10 da 15%
- Qwai da kuma dangogin kwai, tsakanin 10 da 15%.
- Milk, matsakaita yana kusa da 3,5%.
- Sauran abinci: nama iri daban-daban, iri, kwayoyi, wake, da sauransu.
Menene abincin furotin
Sunadaran suna da alaƙa kai tsaye da abinci, koyaushe suna da alaƙa da raunin nauyi, don rasa nauyi da sauri ko don samun sifa ta ƙara ƙarar tsokoki.
A yau, abubuwan gina jiki da aka gina sune mafi zamani kuma an inganta su. Domin ya zama dole mu bayyana hakan amfani da ku Yana ba mu jin daɗin cikawa da rashin son cin ƙari. Koyaya, ba duka fa'idodi bane, akwai fa'idodi da rashin amfani yayin magana akan abincin sunadarai, zamuyi muku bayani a ƙasa.
Akwai riga da yawa masana ilimin gina jiki waɗanda suka zama sananne saboda su abinci mai gina jiki mai yawa, kamar abincin Atkins, abincin Yankin, abincin Dukan ko abincin Montignac.
Dukansu suna cikin ƙananan carbohydrates, mai da sukari kuma mafi rinjaye sune sunadarai da kayan lambu. Saboda haka, idan an bi su na dogon lokaci muna iya ganin yadda lafiyarmu na cikin hatsari. Tunda suna haifar da karancin abinci mai yawa.
Ta yaya Abincin Abincin yake Aiki
A cikin wannan abincin an kawar da carbohydrates, kowane irin carbohydrates yana ɓacewa saboda wannan dalili, ba tare da su jiki ba yana farawa ƙona kitse don kuzari da mai, ana kiran wannan tsari ketosis
An tsara wannan tsarin don kaucewa yunwa, tunda suna koshi da yawaKoyaya, kososis na iya haifar da lahani da ƙarancin lafiyarmu. Misali: tashin zuciya, matsalolin koda, bugun zuciya, bacin rai ko ciwon kai sune alamomin da suka fi maimaituwa.
Contraindications na abinci mai gina jiki
Irin wannan abincin ya zama sananne da sauri, gaskiya ne mutane suna rasa nauyi kuma suna rasa nauyi tare dasu, amma dole ne muyi tambaya game da haɗarin da zai iya haifarwa ga jikinmu.
Cinye ƙarin yawa na furotin fiye da wanda jikinmu ke buƙata na iya samun mummunan tasiri tunda koda kuwa akasin haka ake tunani na iya sa mu kara nauyi, yawan kitsen jiki, tashin hankalin koda kuma zai iya sanya mu kara bushewa.
Sirrin cin abinci mai kyau don rage kiba cikin aminci shine tushen sa yana kan daidaitaccen abinci mai kyau. Gaskiya ne cewa jikinmu yana buƙatar furotin amma ba ƙari ba. Ya zama dole ayi gini saka kashi, taro tsoka har ma kwayoyin. Saboda wannan, ba lallai ne mu yi ba tare da shi ba.
Shawarwarin yau da kullun don amfani da furotin shine 25% na yawan adadin kuzari da aka sha a cikin rana. Wannan shine, idan muka sha Calories 1.500, 20% daga cikinsu dole ne su zama sunadarai, aƙalla 300 kcal.
Koyaya, cin abinci mai wadata a cikin wannan abu yana ba da shawarar kashi mafi girma fiye da yadda aka ba da shawara, a cikin irin wannan abincin furotin yawanci ya ƙunshi fiye da rabin adadin kuzari waɗanda ake sha a kullum.
Hanyoyin Kiwan Lafiya na Babban Abincin
Bisa ga binciken da yawa, an gano cewa irin wannan abincin na iya kara yawan cholesterol, tare da sanya zuciyarmu cikin hadari, lafiyar zuciyarmu na iya wahala kuma zaka iya wahala a bugun jini
Daga cikin sauran alamun da za ku iya sha wahala shi ne cewa a cikin dogon lokaci, za mu sami ƙarin zaɓuɓɓuka don fama da cutar sanyin kashi da koda.