Gaskiyar cewa gina jiki shine asalin rayuwa ba za a iya shakku ba, domin shi ne wanda ke taka rawar jiki na jiki, yana taimakawa wajen ninka, girma kuma yana kara yawan digestibility da bitamin da kuma ma'adanai. A wace abinci shine mafi yawan furotin, za a tattauna a wannan labarin.
Menene yawan furotin?
Dangane da tushen asali, duk sunadarai na abinci zasu iya rarraba zuwa dabbobi da kayan lambu. Abu ne mai sauki don samo samfurori daga nau'o'i daban-daban wanda yawan adadin sunadaran daidai yake, alal misali, lentils da wake a wannan girmamawa za a iya kwatanta da naman sa ko naman alade. A game da wannan, magoyacin cin ganyayyaki sunyi imanin cewa ci gaba da rayuwa ta al'ada shine isa su ci kawai sunadarai na kayan lambu, kuma daga dabbobin da za ku iya kiba, amma ba duk abin da yake da sauki ba. Yawanci ya dogara da nauyin digestibility na gina jiki kuma kowace samfurin yana da nasa.
Idan kuna da sha'awar abin da abinci ke ƙunshe da sunadaran sunadarai, ya kamata ku koma zuwa jerin da ke ƙasa, a hade bisa ga girman karuwar digestibility:
- qwai da kayayyakin kiwo. Daga karshen zaku iya gane bambancin cuku, cuku, cakuda, kefir , madara;
- nama na dabbobi masu naman dabbobi, kaji da kifi, kazalika da soya. Daga farko za ku iya gane bambancin nama, naman sa nama, turkey, naman sa, kaza, pollock, ƙwai kifi, ruwan hoda mai ruwan hoda, pike, pike perch, damuwa;
- wake da kwayoyi;
- hatsi - chickpeas, taliya, sha'ir sha'ir, gero, buckwheat, shinkafa, sha'ir.
Yanzu ya bayyana a fili abin da ake amfani da shuka shine mafi yawan furotin ne, amma daga wannan abincin yana da rabin rabi. Idan muka yi la'akari da cewa matan suna bukatan 1 g na gina jiki a kowace kilogiram na nauyin nauyin nauyin nauyin nauyi, kuma mutane 0.2 grams da yawa, sa'annan ya bayyana cewar yawancin yau da kullum ga mata suna kimanin kilo 70 ne 105 grams, kuma ga maza a cikin nauyin nauyin nau'in, 126 grams . Ganin abin da abinci ke ƙunshe da yawan adadin furotin, kuma yana da daraja yin abinci na yau da kullum. A wannan yanayin, ana iya raba furotin a cikin abinci guda biyar, kuma har yanzu ba a haramta ya ba mafi yawan karin kumallo, abincin rana da abincin dare, misali, 20% zuwa na farko da na karshe, 45% zuwa abincin dare, da kuma 5% zuwa uku abinci.
Abincin da kayayyakin kifaye sun fi amfani dashi don abincin rana, amma kamar karin kumallo, cikakke samfurori da madara da qwai. Abincin abincin shine kwayoyi, tsaba, legumes na takin. Kayan lambu na iya hada da furotin a cikin digiri daban-daban. Wadannan sun hada da zucchini, bishiyar asparagus, dankali, Brussels sprouts, avocado, cucumbers.