12 High-Protein Hatsi don Ƙara zuwa Abincinku

Mafi Kyawun Sunaye Ga Yara

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Kuna iya samun shi daga girgiza ko nama, amma menene ainihin furotin kuma me yasa yake da mahimmanci? To, furotin yana ɗaya daga cikin macronutrients guda uku da muke cinyewa daga tushen abincinmu - wanda ke nufin cewa yana cikin babban kulob na abubuwan da jikin ku ba zai iya yi ba, amma dole ne ku ci don tsira. Wannan ya ce, furotin ya bambanta da 'yan uwanta na macronutrient, fats da carbohydrates, saboda jiki ba shi da ikon adana shi. Sabili da haka, yana da mahimmanci don samun abincin yau da kullun. Ba da shawarar Abincin Abinci (RDA) don furotin shine gram 0.8 a kowace kilogiram (0.36 grams a kowace laban) na nauyin jiki kowace rana.

Amma menene ainihin furotin ke yi wa jikin ku? Cin adadi mai kyau na sunadaran a cikin abincin mutum zai iya taimakawa wajen kiyaye yawan tsoka, mutunci da rigakafi, in ji Dokta Amy Lee, shugaban abinci mai gina jiki don Nucific . Har ila yau, ta gaya mana cewa samun isasshen furotin yana da mahimmanci musamman yayin da muke girma, tun lokacin da jiki ke rasa nauyi yayin da muka tsufa. Babu buƙatar yin ajiyar shi zuwa kantin sayar da nama, ko da yake, saboda ana iya samun wannan macronutrient a cikin tsire-tsire, legumes, kayan kiwo da - kun zato - hatsi. Abin da ya fi haka, ƙwayar furotin mai girma yana ƙunshe da ƙarancin kitse fiye da furotin daga tushen dabba, kuma suna da wadataccen abinci mai mahimmanci kamar bitamin B da fiber na abinci don taya. Tare da wannan a zuciyarsa, a nan akwai nau'in furotin mai girma da kuke buƙatar haɗawa cikin abincin ku, ƙididdiga.

_{* Duk bayanan abinci mai gina jiki da aka samo daga USDA .}

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Farin gari

15g furotin a kowace kofin, ɗanyen gari

Ɗaya daga cikin manyan zaɓen Dr. Lee, fulawa da aka rubuta shi ne dutsen daɗaɗɗen hatsi da kuma ɗan uwan ​​alkama na farko wanda za a iya amfani da shi kamar yadda za ku yi gari na yau da kullum. (Ka yi tunani: Kukis, biredi da burodi masu sauri.) Mafi kyau duka, Dokta Lee ya gaya mana cewa wannan sauƙi mai sauƙi shine tushen fiber mai kyau kuma ya ƙunshi furotin da yawa a kowace hidima idan aka kwatanta da garin alkama. (Psst: Garin alkama yana da nau'in furotin 13g a kowace kofi.) Bugu da ƙari, ƙwanƙwasa ƙwayar hatsi ce - yana ɗauke da endosperm, germ da bran - wanda ke nufin cewa dangane da yawan abubuwan gina jiki, yana fitar da sauran fulawa da aka sarrafa a kowane lokaci.

maganganun da suka shafi lafiya

2. Buckwheat

5.7g furotin a kowace kofi, dafa shi

Kada ku yi burodi da yawa? Buck up A'a, da gaske: Buckwheat wani hatsi ne mai yawan furotin wanda ke da sauƙin aiki tare da mai daɗi sosai, ma. Dokta Lee ya ba da shawarar buckwheat ga masu cin ganyayyaki saboda, baya ga yawan furotin da ke cikinsa, yana kuma ƙunshi dukkan muhimman amino acid guda takwas da jikinka ke buƙata don bunƙasa. Don kwanon gefe ko kwanon cin ganyayyaki, dafa wasu kasha --buckwheat gabaɗaya tare da cizo mai ɗan haƙori da ɗanɗano mai ɗanɗano mai kama da farro-ko kuma kawai ku gyara tare da kwano mai daɗi. soba noodles , babban abincin Jafananci mai ɗanɗanon zafi ko sanyi.

3. Quinoa

8g furotin a kowace kofi, dafa shi

Quinoa ya kasance duk fushi na ɗan lokaci kaɗan yanzu, kuma saboda kyakkyawan dalili. Wannan hatsin da ba shi da alkama yana da girma a cikin furotin da fiber mai narkewa-kuma Dr. Lee ya gaya mana cewa karshen shine abincin abincin da ke da kyau ga. probiotics , wanda ke inganta lafiyar hanji gaba daya. Bonus: Quinoa kuma ya ƙunshi dukkanin amino acid guda takwas masu mahimmanci, don haka salads quinoa zaɓi ne na musamman ga masu cin ganyayyaki da masu cin ganyayyaki.

4. Kamut

9.82g furotin a kowace kofi, dafa shi

Wannan tsohuwar alkama tana alfahari da duk fa'idodin sinadirai na sauran nau'ikan hatsin da ke cikin jerinmu-amino acid, bitamin, ma'adanai-da kuma furotin mai ban sha'awa sosai, ma. Bugu da ƙari, ƙaƙƙarfan rubutu da ɗanɗano mai laushi yana sa kamut ya zama mai daɗi don cin abinci, don haka ba za ku yi wahala ba ku cinye wannan ƙasa, ko dai a matsayin hatsi mai zafi ko tsayawa don farar shinkafa.

5. Tushen alkama

7.6g furotin a kowace kofi, dafa shi

Dukan garin alkama yana da furotin fiye da ingantaccen gari, don haka ba abin mamaki ba ne cewa fatan alkama gabaɗaya ita ma tana da kyakkyawan yanayin sinadirai idan aka kwatanta da takwararta da aka sarrafa. Layin ƙasa: Taliya ba ta da adalci - kuma idan kun yi spaghetti na alkama gabaɗaya tare da naman nama a gaba lokacin da kuke sha'awar abinci mai daɗi mai ɗauke da carb, jikin ku zai gode muku.

yadda ake cire alamar mikewa a hannu

6. Couscous

6g furotin a kowace kofi, dafa shi

Couscous , kayan abinci na Arewacin Afirka wanda ya ƙunshi ƙwallan itty-bitty na murƙushe semolina, yana da laushi mai laushi da iska wanda ya bambanta shi da wasu nau'in hatsi masu yawa a cikin jerinmu. Kada a yaudare ku, ko da yake: Wannan hatsi mai wadataccen furotin zai iya cika ku da sauri, musamman idan aka yi aiki tare da chunky tuna, tumatir mai dadi da barkono barkono.

yadda ake ajiye lebbanki pink

7. Oatmeal

6g furotin a kowace kofi, dafa shi

Labari mai dadi: Idan kuna yin ta'aziyya akai-akai a cikin kwano mai zafi na oatmeal don karin kumallo, kun riga kun ji daɗin amfanin hatsi mai yawan furotin. Fiye da mafi yawa (wanda aka sarrafa sosai) hatsin karin kumallo, wannan zaɓin hatsi gabaɗaya hanya ce mai kyau don cikawa da safe yayin samun haɓakar furotin na farko na rana. Lura: Don iyakar fa'idodin kiwon lafiya, gwada karfe yankan hatsi -wannan nau'in oatmeal (jinkirin dafa abinci) shine mafi ƙarancin sarrafawa kuma, don haka, yana da mafi girman abun ciki na fiber da mafi ƙarancin glycemic index.

8. Abincin masara

8g furotin a kowace kofi, dafa shi

Ko kun kira shi polenta ko grits, za ku iya kuma ya kamata ku shiga cikin hidimar masarar masara a duk lokacin da kuke cikin yanayi don jin daɗin abinci mai dadi, amma ba zunubi ba. Baya ga kasancewa kyakkyawan tushen furotin, masara kuma tana cike da fiber. Bugu da ƙari, yana haɗuwa da kyau tare da adadi mai yawa na parmesan-ka sani, don ƙara yawan dadi da furotin a cikin faɗuwar rana.

9. Shinkafar daji

7g furotin a kowace kofi, dafa shi

Abin mamaki, amma gaskiya: Shinkafar daji ba ita ce ainihin shinkafa ba. Duk da kamanninsa, ana girbe wannan hatsi daga nau'ikan ciyawa guda huɗu waɗanda ba su da alaƙa da shinkafa ta yau da kullun. Wannan ya ce, shinkafar daji cikakkiyar furotin-watau sunadaran da ke dauke da dukkanin amino acid masu mahimmanci-kuma an ɗora shi da ma'adanai kamar zinc da phosphorus, da antioxidants don taya. Bonus: Kuna iya yin miya mai ma'ana ko miya mai launi na Buddha tare da wannan.

10. Farko

8g furotin a kowace kofi, dafa shi

Chewy, nutty da 100 bisa dari mai gamsarwa-ɗayan hidimar wannan ɗan ƙaramin hatsi yana ba da adadi mai ban sha'awa na ma'adanai masu mahimmanci (tunanin: baƙin ƙarfe da magnesium) da nauyin fiber, ma. Kodayake farro ba cikakken sunadaran ba ne, yana zama kyakkyawa da sauri lokacin da kuka jefa kayan lambu biyu don yin salatin farro mai daɗi.

11. Amaranth

9.3g furotin a kowace kofi, dafa shi

Amaranth shine hatsi mai ƙima-ma'ana ana ɗaukarsa a matsayin cikakkiyar hatsi saboda bayanin sinadirai, duk da cewa a zahiri ba hatsi ba ne. Kada ku rataya akan wannan bambance-bambancen ilimin halitta, kodayake: Duk abin da kuke buƙatar sani shi ne cewa wannan furotin ne cikakke, cike da dukkanin amino acid guda tara masu mahimmanci, wanda kuma ya ƙunshi ma'adanai masu mahimmanci kamar baƙin ƙarfe da phosphorus. Oh, kuma amaranth kuma yana ba da babban adadin manganese, wani ma'adinai wanda ke taka muhimmiyar rawa wajen daidaita furotin.

yadda ake cire tan daga fuska ta dabi'a a gida

12. Alkama berries

7g furotin a kowace kofi, dafa shi

'Ya'yan itãcen marmari suna ɗaukar ɗan haƙuri kaɗan don shirya, amma idan kun busa babban tsari za ku iya jin daɗin wannan nau'in hatsi iri-iri a cikin salads, kwano na karin kumallo ko ma a matsayin gefe guda ɗaya a la risotto. Ladan? Wani nau'in furotin, baƙin ƙarfe da fiber (don suna kaɗan) waɗanda za a iya jin daɗin jita-jita masu daɗi da masu daɗi iri ɗaya.

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