Shin kuna la'akari da bin tsarin abinci mai gina jiki? To kun zo wurin da ya dace, saboda a nan muna bayyana duk abin da kuke buƙatar sani game da waɗannan tsare-tsaren cin abincin.
Menene menene, menene don, menene abincin da aka yarda da wanne kuma ba'a yarda dashi ba kuma menene ƙima. Muna ƙoƙarin amsa waɗannan tambayoyin da ke ƙasa don taimaka muku yanke shawara.
Menene abincin furotin?
Wataƙila kun taɓa jin irin abincin da ake ci kamar Atkins ko Abincin Yanki. Da kyau, duka misalai ne na abincin furotin. Kamar yadda sunan ya nuna, sunadarai suna taka muhimmiyar rawa. Game da ma'anarta, mutane da yawa suna ɗaukarsa saboda suna son rage kiba.
Sunadaran suna da mahimmanci a cikin abinci. Ko da muna so, ba za mu iya yin ba tare da su ba saboda dalilai da yawa. Gaskiya ce. Maza suna buƙatar aƙalla kusan gram 60 na furotin kowace rana (ƙari idan kuna yin wasanni), amma abincin furotin yana ci gaba, kiran ku zuwa ga mafi yawan adadin furotin da aka ba da shawarar yau da kullun.
Kuna iya samun ƙarin furotin ta nama, amma kar a mai da hankali akan shi, maimakon haka Ya dace don rarraba aikin samar da furotin tsakanin ƙungiyoyin abinci da yawa. Kuma, kamar yadda kuka sani, hatsi, kwayoyi, hatsi, ƙwai, cuku da abincin teku ma na iya ba ku wannan sinadarin na gina jiki.
Yadda ake samun karin furotin
Kalli labarin: Abubuwan kariya. A can zaku sami zaɓuɓɓukan abinci da yawa waɗanda zasu taimaka muku haɓaka furotin a cikin abincinku, na dabba da na kayan lambu.
Abincin sunadarai da sakamako a jikinku
A dabi'ance, nau'in tsarin abincin da muke ma'amala da shi a wannan lokacin ya ƙunshi rage abincin da ba na furotin ba, tunda babu sarari ga kowa. Ta wannan hanyar, idan sun tsara maku abincin mai gina jiki, zai yuwu ku sami wadataccen carbohydrates, 'ya'yan itace da kayan marmari fiye da yanzu. Kuma wannan shine maɓallin kewayawa, kamar yadda yanke carbohydrates ke taimakawa jiki wajen amfani da tarin mai don mai. Wannan yana haifar da asarar nauyi da samun karuwar tsoka idan aka haɗu da motsa jiki.
Kuma shine masana sun yi gargaɗi cewa cin karin furotin bai isa ya sami tsoka ba. Hakanan Dole ne ku ci abinci mai kyau, wanda 'ya'yan itatuwa da kayan marmari ba su rasa, tare da yin motsa jiki a kai a kai, musamman ƙarfin ƙarfi.
A ƙarshe, don sakamako mafi bayyane, ya zama dole a zabi nama mara kyau, wanda ke samar da sunadarai iri ɗaya a musayar ƙananan kiba. A zahiri, gram na gram, naman jan nama yana da ɗan wadataccen kitse fiye da fararen fata mara fata, amma yafi ƙasa idan aka kwatanta shi da naman mai mai mai ƙwari. Kuma lokacin siyayya don kiwo, nemi ƙananan mai mai mai ko mara mai mai don taimaka muku kiyaye adadin kuzari cikin dubawa.
Daga ina sunadarai suke zuwa?
Mafi yawa daga namaDon haka idan kai mai cin ganyayyaki ne, maras cin nama, ko kawai ƙoƙari ku ci ƙananan abincin dabbobi kamar yadda ya kamata, kuna iya zama mai hikima kuyi la'akari da wata dabara don cimma burin jikinku. Akwai wasu tsare-tsaren da yawa waɗanda zasu iya taimaka muku waɗanda ba sa haɗa da nama, ko kuma aƙalla ba a cikin adadi mai yawa kamar abincin da ke hannun a wannan lokacin ba.
Farin naman yana da ƙarancin mai mai ƙyali fiye da naman ja, kamar yadda wataƙila kuka sani, amma idan kaji ko turkey suna cikin jerin abincinku na furotin, cire fatar. Kwararren masanin abincinku zai ba ku shawara sosai saboda wannan ɓangaren yana ɗauke da kitse mai ƙima, kuma, don kowane abincin furotin ya zama mai tasiri, akwai muhimmiyar buƙata: rage kasancewar mai.
Zaka iya hada farin nama da jan nama. Kodayake akwai yanayin tunanin cewa jan nama ba shi da kyau, hakika ya dogara da yanke. Idan ka zabi jan nama mai tsafta, zaka iya samun sunadarin da kake nema ba tare da rakiyar mai mai yawa ba.
Kuma game da kifin? Kifi shima nama ne kuma yana samar da furotin, saboda haka yana da mahimmanci a cikin shirin. Bugu da kari, kifayen da yawa basu da kiba, wadanda kuma ba su ba, kamar su kifin kifi ko tuna, suna ci gaba da zama masu ban sha'awa saboda abubuwan da suke dauke da sinadarin Omega 3. Wadannan lafiyayyun kiba suna da amfani ga jikinku, gami da zuciya, kamar da kyau cewa kifin babban zaɓi ne don abincin furotin.
Bari mu gani duk zaɓuɓɓukan da zasu iya taimaka muku samun ƙarin furotin Abin da ake buƙata a cikin abincin furotin:
- Farin nama
- Red nama
- Pescado
- Qwai
- Soja
- Legends
- Kayan kiwo
Kar a manta da zaren
Amma yi hankali tare da ƙarancin zare, wanda, kamar yadda kuka sani, na iya haifar muku da matsaloli da yawa (haɗe da maƙarƙashiya). Domin warware shi, ya kamata ku tabbatar cewa abincin ku na furotin ya hada da wadatattun kayan lambu, wanda zai samar maka da zare da sauran mahimman abubuwa don aikin jiki ya dace. Wannan shine batun carbohydrates.
Za ku iya sanin ingancin abincin furotin domin ba ya wadatar da wannan abincin. Cikakken hatsi koyaushe suna da mahimmanci, amma ƙari a cikin waɗannan abincin. Tunda sun rage cin abinci, yana da mahimmanci su zama masu kyau.