La abinci mai gina jiki Yana da mahimmanci, abinci shine man da jikinmu yake buƙata don ya sami kuzari don haka inganta aikinmu.
Akwai abinci da yawa kuma sau da yawa bamu san wanne ne mafi alkhairi a gare mu ba. Bayan haka, Muna gaya muku wanne abinci ne mai cike da sunadarai da ƙananan mai, cikakke ne don taimaka mana rage nauyi da haɓaka tsoka.
Daidaita abinci shine mabuɗin kiyaye lafiya, kada ku zagi kowane rukunin abinci, duk da haka, a wannan lokacin muna so mu gaya muku waɗanne abinci ne masu wadataccen furotin kuma a lokaci guda mai ƙarancin mai.
Sunadarai sune kayan abinci mai mahimmanci kuma dole ne mu samo su daga mafi kyawun abinci. Ana samun su a cikin abinci mai yawa wanda kowa zai iya samu, amma, ba duk abincin da yake da wadataccen furotin ba lafiya.
Babban furotin, abinci mai ƙoshin mai
Dole ne mu nemo waɗancan babban furotin, abinci mai mai mai mai yawa don kare jikinmu, ta haka ne zamu iya kula da ƙwayar tsoka mara kyau kuma har ma zasu taimaka muku don haɓaka shi da kyau.
Abincin mai wadataccen protein yana cika, Taimaka mana rashin nauyi kuma ya zama dole don gina tsoka. Proteinarin furotin da kuka cinye zaku taimaka don kare tsokoki, yawan kuɗin kuzari da kuma aikin ku na metabolism zai ƙaru.
Legends
Waɗannan ƙananan abinci suna da furotin da yawa ban da carbohydrates. Suna ba da adadin kuzari mai yawa.
- Soy shine wanda ya ƙunshi mafi yawan furotin. Ga gram 100 zaka bada gudummawa a jiki 37 grams na gina jiki, ya ninka sunadaran da muke samu a nama sau biyu.
- Da lentils suna ba da gudummawa 23 gram a kowace gram 100.
- Chickpeas da wake kewayee 19 gram.
Waɗannan sunadaran asalinsu ne na shuka saboda haka hanya ce mai kyau ga masu cin ganyayyaki don ƙara yawan furotin ɗin su. Baya ga sunadarai ko carbohydrates, suma suna da amfani don haɓaka bitamin da ma'adanai a jiki.
Don Allah
Mun san cewa bai kamata a ci zarafin goro ba, suna da adadi mai yawa wanda zai iya sa mu mai, saboda haka, masu gina jiki sun ba da shawarar adadin gram 30 kowace rana.
Nau'ikan abinci ne masu ƙoshin lafiya ga jiki, kitsen da suke ƙunshe da shi yana da ƙimar ƙimar halitta, omega 3 acid wanda ke taimaka mana sarrafawa da daidaita matakan cholesterol a cikin jini wanda yake sanya tsarin mu yayi aiki yadda ya kamata.
- Gyada tana dauke da gram 24 na furotin a cikin gram 100. Kodayake mutane da yawa sun san cewa gyada tana cikin dangin gado.
- Pistachos yana samun gram 19 na furotin a kowace gram 100. Dole ne a cinye su cikin matsakaici don kar su dau nauyi.
Dole ne mu zabi gasasshen goro, nemi bambance-bambancen halitta tunda soyayyen da gyada mai gishiri ba su da fa'ida sosai.
Seitan
Wataƙila kun ji labarinsa seitan, ko kun taba gani a cikin babban kanti. Koyaushe yana da alaƙa da abincin da aka tsara don waɗanda suka yanke shawarar kula da ganyayyaki ko cin ganyayyaki, amma, zaɓi ne mai kyau idan muna son haɓaka haɓakar furotin a hanya mai sauƙi da ta halitta.
El seitan ana samun shi ne daga alkama, shine furotin na alkama, alkamar da take dauke dashi tana da girma a lokaci guda da furotin. An san shi da naman kayan lambu, saboda shi ma abinci ne mai fa'ida wanda za'a iya canza shi cikin sauƙi zuwa nama, nikakken nama ko ƙwallan nama.
Seitan yana bada ingancin sunadarai Tunda ana samunsa daga furotin na alkama, zaɓi ne mai kyau saboda wannan abincin yana da ƙarancin mai. Yana da fa'idodi masu girma kuma bai kamata a manta da shi ba idan an rage yawan cin naman gaba ɗaya.
Kwai fari
Kwai yana cinyewa a duk duniya kuma ɓangaren farin yana da kyau don haɓaka sunadarai a cikin halitta, amintacce kuma ingantacciyar hanya a jikinmu. Kowane kwai yana bayar da gram 6 na furotin a bangaren fari kuma baya dauke da wani kitse saboda ya tattara a cikin gwaiduwar.
Abinda kwai ya fi dacewa shi ne cewa a sauƙaƙe muna iya raba sassansa don cinye abin da muke buƙata a wancan lokacin.
Kifi da abincin teku
Hakanan zamu iya samun abinci mai wadataccen furotin da ƙananan mai cikin ƙungiyar kifi, a wannan yanayin, dole ne mu mai da hankali kanmu cod da tuna tunda suna bada gudummawa 21 grams ga kowane 100 na samfurin.
A gefe guda, idan kuna son abincin teku, to, kada ku daina cin abincinku prawns, Suna da lafiya kuma suna cike da furotin, tunda gram 100 suna bayarwa Gram 23 na furotin. Ana iya cinye su ta hanyoyi da yawa, kodayake mafi kyawun abin da aka nuna yana daɗaɗuwa don ci gaba da abubuwan da ke gina jikinsu.
Jelly
La jelly Yana da fa'idodi da yawa a cikin ɗakin girki, kodayake zamu iya cinye shi azaman kayan zaki. A wannan yanayin, dole ne mu sami sukari kyauta kuma a cikin mafi yanayin ƙasaDole ne mu kalli lakabin da abubuwan da ke ciki.
Gelatin ya ƙunshi 84 na furotin a kowace gram 100 na samfurin. Jellies da aka yi daga kifi Su ne waɗanda ke da mafi yawan sunadaran kuma asalinsu ne. Gelatins na kemikal suma suna dauke da furotin amma a karancin yawa.
Sunadaran girgiza
Wataƙila ɗayan hanyoyi mafi sauri don ƙara yawan furotin a cikin abincinmu saboda natsuwa tana da yawa sosai. Kada a cutar da girgiza mai cike da sinadarai saboda yana iya haifar da lalacewa, duk wani wuce gona da iri ba zai haifar da da mai ido ba.
Masu ginin jiki ko 'yan wasa suna buƙatar mafi yawan furotin don samarwa, ƙaruwa da kuma kare ƙwayar tsoka. Kuna iya neman samfuran da ke da wadataccen furotin a ɗakunan ajiya na musamman, kodayake maƙasudin shine samo su daga abinci na yau da kullun kuma mai lafiya.
Hanta
A wannan yanayin, hanta, kodayake ba a cinye shi kamar naman ba, Yana bamu gram 20,5 akan kowace gram 100 na hanta da muka cinye. Yana da ban sha'awa mu sanya shi a cikin abincinmu idan muna neman haɓaka furotin, kodayake dole ne a yi la'akari da cewa hanta ma tana da ɓangaren mai. Bugu da ƙari, yana da kyau don ƙara yawan ƙarfen a jikinmu.
Cuku warke
A wannan yanayin, kuma warkar da cuku na iya zama ɗayan abinci mafi dacewa don kara furotin, kodayake a koyaushe muna alakanta shi da yawanta na alli.
Nemi cuku mai warkarwa, suna dauke da ruwa kadan kuma dukkan abubuwan gina jiki sun fi mayar da hankali, kwatanta gram din furotin a cikin tambarin, zabi cuku azaman farko Parmesan sannan cuku-cuku manchego.
A cikin wannan jerin zaku sami abinci mai yawan furotin da mai mai mai yawa, Ba mu yi magana game da naman asalin dabbobi ba, muna so mu bayar wani saitin za optionsu options .ukan ba za a yi la'akari da hakan ba yayin da muke son haɓaka wannan rukunin abubuwan gina jiki.