Abinci mai karin furotin

Abinci mai karin furotin

Sunadaran wani bangare ne na abincinmu kuma suna da mahimmanci ga duk waɗanda suke yin wasanni akai-akai. Aikin waɗannan ƙwayoyin ba su ba da ƙarfi ga jikinmu, a'a Aikinta shine ayi aiki azaman wakili mai tsara abubuwa.

Sunadarai sunadaran amino acid ne wadanda suke aiki azaman peptide bond. Tsari da tsari na wadannan amino acid din zai dogara ne da lambar kwayar halittar kowane mutum. Kusan rabin nauyin jikinmu ya ƙunshi furotin kamar yadda suke a dukkan kwayoyin jikinmu.

Babban ayyukanta shine kiyaye fasali da tsarin kwayar jikinmu. Kuma ba haka kawai ba, amma yana taimaka musu a cikin duk mahimman ayyukansu kamar: gyara lalacewa, daidaita aikinsu, kare kansu daga wakilan waje, da sauransu. Kammalawa suna da mahimmanci don kula da ƙwayar tsoka mai kyau.

Yaya yawancin sunadaran jikinmu suke buƙata?

Shan sa yana bamu 4 kilocaries a kowace gram. Tsakanin kashi 10 zuwa 35 na adadin kuzari da muke ci ya kamata ya kasance daga furotin. Misali, idan muka cinye kusan adadin kuzari 2000 a rana, tsakanin kimanin kalori 200 zuwa 600 ya zama furotin, hakan zai zama kwatankwacin gram 50 zuwa 170.

Don fahimtar shi ta wata hanyar, mutumin da yake da nauyin kilogram 75 ya kamata ya sha kusan gram 60 na furotin kowace rana. Dangane da 'yan wasa dole ne mu ninka da gram 1.5 zuwa 1.8 a kowace kilo da mutum yake auna, sakamakonsa a gram zai zama abin da suke buƙatar ci kullum.

Abubuwan da suke da furotin

Akwai jerin abinci mai yawa a cikin abincinmu wanda ke ɗauke da furotin, saboda wannan zamu jera abinci tare da mafi yawan furotin. Zamu iya tabbatar da hakan galibi ana samunsu a cikin nama, ƙwai, wasu kayan kiwo, ƙamshi, da kifi. Hatsi da sauran abincin tsirrai suna ƙunshe da mafi ƙarancin rabo.

Sunadaran da aka samo daga naman dabba suna da inganci daban-daban idan aka kwatanta da kayan lambu. Wadanda suka fito daga asalin dabbobi suna dauke da dukkanin muhimman amino acid kuma wadanda suka samo asali daga kayan lambu suna dauke da karancin amino acid. Don haka yana da mahimmanci a haɗa waɗannan ajin biyu na sunadarai don gudummawar su ta zama cikakke.

Madara

Cakulan Parmesan ya ƙunshi matsakaita na 38 sunadarai ga kowane 100 g wannan abincin. Yana daya daga cikin kayan kiwo wanda yake taimakawa sosai, amma gabaɗaya akwai wasu ƙarin akan jerin, kamar su kwallon cuku tare da 25,5 g a kowace 100 g. El Cuku na Burgos ya ƙunshi gram 14 da kuma fresh cuku manchego har zuwa gram 26.

Kifi

Abinci mai karin furotin

Da kyau Yana daya daga cikin kifi mai yawan furotin, yana dauke dashi 24,7 g da 100 gram. A cikin tuna kuma mun sami babban tushen furotin, zamu iya samu har zuwa gram 23 lokacin da sabo da gaba da gwangwani tare da kimanin gram 24. Waɗannan abinci suna da kyau a cikin abinci saboda abun cikin Omega 3.

Cod kuma yana samar da babban tushen furotin tare da fewan kaɗan 21 grams da kuma cikin kifin kifi 20,7 gram da kuma cikin anchovies har zuwa 28 grams.

A cikin abincin teku kamar prawns mun sami gram 23a prawns 24 grams da clams har zuwa 20 grams.

A cikin jiki

Abinci mai karin furotin

Zomo na dauke da gram 23 Yana da mahimmanci ga kayan abinci saboda ƙarancin mai mai. Kaza Har ila yau, gabatar da kusa da 22 grams da gram 100 kuma turkey 24 gram.

Maraki Har ila yau, ya ƙunshi babban rabo tare da 21 grams, rago kusan gram 18 da naman alade da gram 17. A cikin tsiran alade da serrano naman alade yana ɗaukar tauraron yana zuwa don bada gudummawa har 30 grams

Kayan kafa

Abinci mai karin furotin

Legumes iri-iri suna da lafiyayyen abinci kamar 'ya'yan itace, yana samar da wannan babbar hanyar sunadaran da amino acid wanda yake da mahimmanci ga abincin mu. Pieceaya daga cikin bayanan da za a ba da gudummawa shi ne cewa duk da cewa sun samo asali ne daga shuke-shuke, an nuna hakan sun cika daidai kamar sunadaran asalin dabbobi.

Lupins suna dauke da babban tushen furotin, zuwan zuwa dauke sama 36,2 grams da 100 g wannan abincin. Bi shi bushe waken soya zuwa don bada gudummawa har zuwa 35 gram yolkamar yadda lentil tare da gram 23,8.

Wake Hakanan suna cikin jerin tare da haɓakar furotin mafi girma tare da Gram 23,2 ya biyo bayan busasshen Peas da lentil. Waken soya na dauke da gram 24 kuma ku bi shi kaji da farin wake da gram 21. Ofayan legumes da ya ɗauki mafi yawan sune lupins tare da gram 36 a cikin 100 g na abinci.

Don Allah

kwayoyi

Kwayoyi suma suna kan wannan jerin abincin tare da karin furotin. Shin haka ne kirki ba tare da gram 25 tare da pistachios da almond tare da gram 18.

Sauran abinci tare da karin furotin

Qwai

Akwai kwayayen da suka kai gram 13 a kowace raka'a. Su ne suka ƙunshi mafi kyawun ingancin sunadarai a cikin dala dala. Mafi yawan wannan sinadarin ya ta'allaka ne a cikin gwaiduwa, kodayake yawancin masu cin abincin sun ba da shawarar a ci fari kawai saboda yana dauke da mai kadan, amma duk da haka yana rike da kashi mai yawa.

Seitan shiri ne na abinci bisa alkama wanda ya isa don ƙunsar har zuwa gram 22. Gelatin wani abincin tauraruwa ne, wanda ya kunshi har 85% na nauyinta a furotin.


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