Sunadaran (sunadarai, amino acid) sune abubuwa masu mahimmanci na abinci mai gina jiki, ba tare da yawancin jikin mutum ba zai iya aiki sosai. Sanin abincin da ya ƙunshi mai yawa furotin yana da mahimmanci ga mutanen da suke biye da abincin gishiri , wadanda ke aiki a cikin aikin jiki mai nauyi, har ma ga 'yan wasan da suka "bushe" jiki. Al'amarin cin abinci mai gina jiki zai iya zama dabba da kayan lambu.
Menene sunadarai?
Protein shine babban ɓangaren rayuwa a duniya. Sunadarai sun hada da amino acid, nau'in abin da suke da yawa. A cikin kwayoyin halittu masu rai, amino acid daga abinci suna sake ginawa kuma sunadaran sunadarin sunadaran ne kawai wadanda suka hada da halittu masu rai. Abin da ya sa mutum yana buƙatar cin abinci inda akwai yawan furotin.
Abubuwan dabbobin dake dauke da mafi yawan sunadaran
Abun-dabba mai gina jiki mai gina jiki shine: nama, kifi, qwai, samfurori (hanta, kodan, zuciya, harshe) da kayan kiwo. Daga cikin wadannan abinci, inda akwai furotin mai yawa, kifi ya fi sauƙin tunawa da jikin. Yawancin sunadarai sun kasance a cikin sturgeon, ruwan hoda, mackerel. Amfanin amino acid ne da irin waɗannan nau'o'in kamar hake, cod, mullet, flounder da pike. Akwai kuma sunadarai a cikin abincin teku - squid, shrimp, mussels, da dai sauransu.
Idan kuna sha'awar irin nama, inda akwai yawan furotin, shine: nama, naman sa, rago, zomo. A cikin qwai da nama mai kiwon kaji, sunadaran sun karami, amma an fi tunawa sosai.
Protein da kiwo kayayyakin su ne masu arziki, musamman wuya da kuma sarrafa cheeses, brynza, gida cuku.
Magunguna, inda yawancin furotin suke
Yawancin furotin ya ƙunshi wasu kayayyakin kayan lambu. Yana da matukar muhimmanci a hada da abincin da mutanen da ke bin cin abinci mara cin nama.
A cikin adadi mai yawa, sunadaran kayan lambu sun kasance a cikin legumes: jan wake da fari, wake, lebur. Yawancin furotin yana dauke da namomin kaza - farar fata, mai laushi, chanterelles, naman gwari.
Rashin wadata cikin furotin da iri iri da kwayoyi. Wannan shine dalilin da ya sa yana da matukar muhimmanci a ci naman alade (musamman buckwheat, wanda ya ƙunshi mafi yawan furotin daga hatsi), walnuts , hazelnuts, almonds da cashews. Wadannan samfurori ba kawai wadatar jiki ba ne tare da amino acid da ake bukata, amma kuma suna cajin da makamashi tsawon sa'o'i.
Yawancin sunadarin sunadarai da kayan lambu, kayan lambu da kayan yaji, seleri, broccoli, alayyafo, tumatir, da inkin kabeji, flax. Don mafi kyau narkewa, masu gina jiki sun bayar da shawarar ƙara waɗannan kayan zuwa cocktails bisa kayan sarrafa mai da ƙanshi.