Tattaunawar tsakanin "masu cin nama" da masu cin ganyayyaki ba su dainawa: na farko yana tunanin cewa furotin yana da muhimmanci sosai don aiki na jikin mu da kuma shawarar 0.5 g shine abu ne kawai. Na biyu mai godiya ya gaskata cewa mun yarda sosai da wasu yawan sunadaran gina jiki, kuma, a cikin duka, jiki yana iya hada dukkanin amino acid da ya dace. Ba za mu yanke daga kafada ba, za mu fahimci kowace sanarwa ta hanyar, kuma a lokaci ɗaya kuma muyi magana akan abin da ke dauke da furotin.
Kayan lambu da dabba
A yawancin abinci mai gina jiki, furotin ba kasa da kaza ko madara ba. Duk da haka, an tsara jikinmu ta hanyar da kawai wani ɓangare na sunadarai ne a koyaushe ana tunawa, duk abin da yake ƙetare a cikin fitsari. Daga kayan shuka, sunadaran sunadaran da yawa fiye da dabbobi, kuma wannan ba za'a iya jayayya ba.
Yankewa
Daga cikin magoya bayan hanyoyi daban-daban na rasa nauyi shekaru da yawa, tafasa da yawa akan yawan sunadarin da ake buƙata don asarar nauyi. A wani lokaci an gaya mana cewa karin furotin, mafi sauki shi ne ya rasa nauyi, kuma a sakamakon haka, yawancin mata sun shafe kododinsu da hanta.
Idan ba ka shiga cikin wasanni na wutar lantarki ba, ka fi son samar da haske mai haske, shimfidawa - a gare ka, mafi kyau zai kasance 0.5 g na gina jiki a 1 kilogiram na nauyin jiki. A cikin yanayin ziyartar motsa jiki a dakin motsa jiki, ƙauna mara banbanci ga dumbbells, mashaya da sauran "ma'aunin nauyi", ƙudawanku na bukatar ƙara yawan sashi - har zuwa 3 g da 1 kg na nauyin jiki.
Bugu da ƙari kuma, akwai amino acid waɗanda suke maye gurbin (wanda muka haɗa), kuma ba su iya canzawa (wanda ba mu haɗawa ba). Tsarin farko zai iya haifar da kansa, na biyu - babu, a cikin wani yanayi. Yanzu yana da kyau don magana game da samfurori da suka ƙunshi furotin don sake cika wadanda suka fi dacewa amino acid.
Kwayar dabba
Gaskiyar cewa sunadaran dabba sun fi sauƙi - mun wuce. Yanzu game da inda za a samu shi daidai:
- kaza;
- jan nama;
- nama nama - turkey da zomo;
- kwai fararen;
- madara;
- gida cuku;
- kifi da abincin teku;
- ƙwaƙwalwar ƙwayoyi;
- kefir.
Duk waɗannan samfurori sun ƙunshi ba kawai furotin ba, amma har da ƙwayoyin cuta, kuma ba a cikin ƙarami kadan ba. Kada ka manta cewa abinci mai gina jiki ya kamata ya ba da fifiko ga nama maras nama, kaza ba tare da fata, da kayayyakin kiwo da abun ciki mai kyau na 2.5-3%. Amma ga shan taba, mai yalwace har zuwa 40% yana halatta a nan.
Kayan kayan lambu
Tun da yake cin ganyayyaki yana yanzu, koda yake ba mafi kyawun narkewa ba, dole ne kawai mu gaya wa waxanda tsire-tsire suna da furotin.
Bari mu fara da kwayoyi:
- almonds da almond mai.
- Harshen Girkawa;
- itatuwan al'ul;
- hazelnuts;
- macadamia nut;
- Brazil nut.
Dukansu suna da isasshen isa, don haka kar ka manta game da ma'anar rabo.
Abu mafi mahimmanci shine, gina jiki mai gina jiki yana shayewa daga hatsi, amma, akalla don hade da gina jiki, ya kamata ka san irin irin croup ya ƙunshi furotin:
- buckwheat;
- lebur.
- chickpea;
- Peas;
- lu'u-lu'u.
- shinkafa;
- oats;
- kynva;
- kirki ba.
Mafi kyawun haɗuwa ita ce abincin dabbobi da kayan lambu a daya farantin. Abin da ya sa muke ba da shawara ku haxa nama, kifi da kayayyakin kiwo da kayan lambu, misali, tare da kayan lambu.
Wanne kayan lambu dauke da furotin:
- bishiyar asparagus;
- zucchini;
- zucchini;
- kabewa;
- beets;
- dankali;
- Brussels sprouts.
- Mai yawa furotin a cikin tsaba:
- kabewa;
- sunflower;
- sesame;
- sesame;
- lilin.
A cikin 'ya'yan itacen gina jiki kadan ne, amma har yanzu, wannan shine. Saboda haka, ba abu mai ban mamaki ba ne don gano irin irin nau'in 'ya'yan itace ya ƙunshi furotin:
- Alamar bayanai;
- Figs;
- kwakwa.
Za'a iya kiran ilimin kimiyya kimiyya wanda ke koya mana mu san ma'auni a kowane abu. Rashin gina jiki zai haifar da ciwon tsoka, lalacewar gashi da ƙusoshi, fatar jiki, rauni da matsalolin hangen nesa. Kuma sunadaran da suka wuce, kamar yadda muka riga sun fada, zai cutar da kodan da hanta, da kuma haifar da zubar da jikin jiki, tun lokacin raunin sunadarai ba kawai amino acid ba har ma sunada samfurori da bazuwar sunadaran.