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Wanda aka fi sani da 'tubalin ginin jiki', sunadarai sune ɗayan mahimman abubuwan gina jiki waɗanda ake buƙata ga mutane su kiyaye matakan lafiya mafi kyau. Sunadaran sun hada da amino acid wanda ke taimakawa wajen bunkasa kwayar halitta da kuma gyara ta [1] .
Karthika masaniyar abinci mai gina jiki ta nuna, 'Amino acid iri daban-daban sun hade wuri guda don samar da furotin wanda jikin mu ya samar da goma sha daya kuma sauran tara suke bukatar samu daga abinci kuma saboda haka ana daukar su amino acid din masu mahimmanci. Lokacin da mutane suke magana game da furotin, galibi suna amfani da kalmar da ake kira 'cikakken furotin'. An ce tushen abinci shine cikakken furotin lokacin da a ya ƙunshi dukkan muhimman amino acid 9 .
Sunadaran suna daukar lokaci mai tsayi kafin su narke a cikin jiki idan aka kwatanta da sauran abinci, don haka ne suke samar da jin dadi da kuma dawo da taimako cikin raunin kiba.
yadda ake matse nono
Akwai kuskuren fahimta cewa asalin dabbobi kawai ne zasu iya samar da furotin da mutane ke buƙata [biyu] [3] . Akasin wannan, tushen tushen tsire-tsire, wanda aka ci shi a madaidaicin haɗuwa da mita, zai iya samar da furotin mai yawa kamar tushen dabbobi [4] . Wadannan nau'ikan sunadarai guda biyu suna narkewa daban a jikin mu. Abu ne mai sauki a samu yawan sunadarin yau da kullun daga tushen ganyayyaki muddin ka zaɓi irin ganyayyaki ko tushen ganyayyaki. [5] .
A cikin wannan labarin, za mu kawo muku wasu ingantattun hanyoyin da za a samu a sauqin furotin mai tushen shuka, wadanda kuma ba sa cin nama. Bari mu duba.
1. Seitan
Seitan abinci ne na tsire-tsire (wanda aka yi shi da alkama a cikin alkama) wanda za a iya amfani da shi a madadin kayayyakin abinci marasa cin ganyayyaki kuma an cika shi da furotin [6] . Yana bayar da sama da kashi 25 cikin ɗari na furotin a cikin aiki ɗaya kuma kyakkyawan tushe ne na furotin na shuka don gina tsokoki [7] .
Protein a kowace 100 g = 75 g (na iya bambanta dangane da masana'anta).
2. Waken soya
Raw waken soya shine ɗayan mafi kyawu da kuma lafiyar hanyoyin gina jiki mai gina jiki [8] . Yayinda waken suya ke da rauni a cikin amino acid methionine, har yanzu ana daukar su cikakken sunadari. Dalilin haka ne, ake yin abubuwa da yawa daga waken soya, kamar su tofu, waken soya, edamame da sauransu. [9] .
Protein a kowace 100 g = 36 g.
3. Hemp Tsaba
Wadannan kananan tsaba suna dauke da sinadarin furotin kuma suna dauke da lafiyayyun kitse hade da ma'adanai, wadanda ke ciyar da jiki daga ciki [10] . Sinadarin bitamin E a cikin waɗannan tsaba masu ƙarfi kuma yana ƙara daɗi mai kyau ga launi [goma sha] . Ana amfani da 'ya'yan itacen hemp a wasu nau'ikan ciye-ciye masu cin ganyayyaki kamar sandunan furotin, laushi da kayan gasa.
Sunadarai ta 100 g = 31.56 g.
4. Gyada
Gyada ita ce babbar hanyar samar da furotin mai gina jiki [12] . Lafiya da girma a cikin bitamin iri-iri, ma'adanai, da kuma mahaɗan tsire-tsire, ana iya amfani da gyaɗa danye (bayan jiƙa a ruwa), soyayyen ko gasashe.
Protein a kowace 100 g = 26 g.
5. Man Gyada
Cokali biyu na man gyada a rana yana bayar da kimanin g g 8 na furotin [13] . Babban tushen furotin, za a iya saka man shanu na gyada ko kuma laushi ga waɗanda ba za su iya amfani da shi yadda yake ba. Koyaya, yi hattara da cin man gyada mai yawa, tunda shima yana da adadin kuzari sosai saboda haka yana iya faɗaɗa kugu idan aka cinye shi da yawa [14] .
Protein a kowace 100 g = 25 g.
6. Almond
Ba wai kawai shine babban abincin fiber, amma kuma kyakkyawan abinci ne mai wadataccen furotin ga masu cin ganyayyaki [goma sha biyar] . Wannan lafiyayyen abincin shine mafi alkhairin ci bayan an jika shi a ruwa. Almonds kuma suna ɗauke da ƙwayoyi masu yawa na lafiya, magnesium da bitamin E, waɗanda zasu iya taimakawa inganta lafiyar ku [16] .
Furotin a cikin 100 g = 21.15 g.
7. Sunflower Tsaba
Wadannan tsaba masu dadi da lafiya sune tushen furotin mai kyau, wanda zai iya taimakawa inganta lafiyar ku gaba daya. 'Ya'yan sunflower suma suna da wadatar acid linoleic, kitse mai hade da bitamin E [17] . Zaki iya cinye shi danye ko kuma a hada shi a cikin kofi kofi na ruwa, a barshi na tsawon mintuna 15 a sha shi domin amfanuwa.
Protein a kowace 100 g = 21 g.
8. Paneer
Sau da yawa idan aka kwatanta da tofu, wannan samfurin kiwo shine tushen furotin mai kyau. Paneer yana aiki akan kiyaye tsokoki da ƙarfi kuma yana taimakawa ci gaba da saurin tasirin ku [18] . Shan paneer sau biyu a sati yana da kyau a gare ku. Tabbatar da cinye shi a iyakance adadi kamar yadda mai ɗaukar abu yana da babban abun mai mai ƙanshi [19] .
Protein a kowace 100 g = 19.1 g.
9. Chickpeas
Chickpeas, wanda aka fi sani da Channa, wani abinci ne mai cin ganyayyaki mai wadataccen furotin [ashirin] . Hakanan yana zuwa da babban fiber da abun ciki mai ƙarancin kalori, wanda shine albishir ga dukku masu san lafiyar jiki a wajen. Kasancewa sanannen 'Channa Batura' (wataƙila an cire batura) ko kuma abinci na Bahar Rum, 'Hummus', lallai kaji sun cancanci zama ɓangare na abincinku na yau da kullun [ashirin da daya] .
Protein a kowace 100 g = 19 g.
10. Chia Tsaba
Chia tsaba shine kyakkyawan tushen furotin kuma suna dauke da dukkanin amino acid guda tara kuma saboda haka ake daukar su cikakken sunadari [22] . Ari da, zaren da ƙitson waɗannan ƙwayoyin sun sa su zama cikakke don kiyaye ku da daɗewa, koda kuwa kawai kuna cin cokali ɗaya wanda aka gauraya da abincin kumallo na karin kumallo ko santsi na yau da kullun [2. 3] .
Lura : Chia tsaba suna da ƙyamar halitta. Wato, suna shan ruwa kuma suna zama manyan gelatinous globules. Don haka ka tabbata ba ka cinye su bushe ba kuma ka wanke shi da ruwa domin hakan zai haifar da toshewa a cikin hancin ka, wanda zai bukaci maganin endoscopic don cirewa.
Protein a kowace 100 g = 17 g.
11. Shinkafar Daji
Shinkafar daji na taimaka wajan inganta garkuwar jikin mu da kuma taimakawa wajen tsarin narkewar abinci. Shinkafar daji ita ma tana karfafa kashi saboda yawan ma'adanai da ke ciki [24] . Kyakkyawan tushen furotin, shinkafar daji ba'a cire reshenta ba, yana ƙaruwa da abun ciki na fiber [25] .
Protein a kowace 100 g = 15 g.
12. Amaranth
Hakanan ana kiranta rajgira a yawancin yankuna na Indiya, amaranth ɗayan tsoffin hatsi ne na abinci a Duniya. Baya ga kasancewa mara wadataccen gluten, wannan hatsin yana cike da sunadarai, gami da mahimmin amino acid lysine, wanda yawanci ana ɓacewa daga yawancin hatsin abinci [26] [27] . Wasu daga cikin muhimman abubuwan gina jiki a cikin amaranth sune alli da baƙin ƙarfe [28] .
Protein a kowace 100 g = 13.56 g.
13. Buckwheat
Hakanan ana kiransa kuttu ka atta a Hindi, buckwheat hatsi ne wanda ba shi da yalwar abinci wanda yake da wadataccen furotin, zare da magnesium [29] . Cin buckwheat na iya taimakawa inganta lafiyar zuciya da kula da matakan sukarin jini [30] .
Furotin a cikin 100 g = 13.25 g.
14. Bakin Wake
Ana iya amfani da wake baƙi a cikin girke-girke masu yawan ganyayyaki don wadatar da abinci mai wadataccen furotin. Tare da sunadarai, wake wake na dauke da sinadarin antioxidants wadanda suke da mahimmanci wajen daidaita lafiyar ku [31] [32] . Itara shi a cikin salatinku ko yin wake burrito, ko ta yaya, ana kula da buƙatarku na furotin na ranar.
Protein a kowace 100 g = 13 g.
15. Cuku Cuku
Kyakkyawan tushen furotin, cuku na gida yana da amfani ga lafiyar ku. Yana da ƙarancin adadin kuzari kuma an cika shi da yawancin abubuwan gina jiki irin su bitamin B, alli, phosphorus da selenium [33] .
Protein a kowace 100 g = 11 g.
16. Edamame
Edamame shine waken soya wanda ake girbe shi da wuri kuma shine tushen tushen furotin [3. 4] [35] . Waɗannan samarin wake ana dafa su ko dafa shi a cikin kwafon ruwa. Da zarar an dafa su sai a tanada su kuma suyi aiki tare da sauran manyan kayan abinci.
Protein a kowace 100 g = 11 g.
17. Baƙin Blackan Baƙi
Baƙin ido baƙar fata yana ɗauke da ƙarancin gram 10 na furotin a cikin kowane & frac14 kofin kuma yana taimakawa cika ku nan take. Wadannan kuma suna dauke da sinadarin folate, thiamine da zare wadanda ake buƙata don tsarin narkewar lafiya [36] .
Protein a kowace 100 g = 11 g.
18. Yoghurt na Girkanci
Yoghurt na Girkanci wani kyakkyawan tushen furotin ne. An shirya shi da furotin kuma an loda shi da abubuwa iri iri, yogot na Girka zai iya taimaka muku jin daɗin cika na tsawon lokaci [37] . Yin amfani da shi akai-akai amma yawan sarrafawa na iya taimakawa samar da adadin furotin da ake buƙata.
Protein a kowace 100 g = 10 g.
19. Lentils
Ofayan mafi kyaun tushen furotin don masu cin ganyayyaki, kofi ɗaya na miyar wake tana da furotin da yawa kamar dafaffun ƙwai 3 [38] . Saboda yawan amfani, ana iya saka lentil a cikin jita-jita tun daga salad zuwa miya zuwa curry. Hakanan tushen lafiyayyen carbohydrates, lentil yana ɗauke da adadi mai yawa na antioxidants da sauran mahaɗan tsire-tsire waɗanda ke da amfani ga lafiyar ku baki ɗaya [39] .
Protein a kowace 100 g = 9 g.
20. Wake na Lima
magunguna na halitta don dandruff da asarar gashi
Waɗannan suna ƙunshe da sunadarai da yawa, kuma ƙoƙo ɗaya yana ba da 10 g na ƙwayar ƙwayar ƙwayar tsoka. Har ila yau wake na Lima yana dauke da ciko mai cike da sinadarin potassium wadanda suke da kyau ga lafiyar jijiyoyin jiki [40] .
Protein a kowace 100 g = 8 g.
21. Tofu
Tofu, wanda aka fi sani da 'Bean curd' (tunda ana yin shi ne daga waken soya) yana ba da kusan gram 15 zuwa 20 na furotin a rabin kofi. Mai arziki a cikin polyunsaturated fatty acid, gami da mai omega-3, tofu abinci ne mai lafiyayyar zuciya wanda dole ne a hada shi da abincinku na yau da kullun [41] [42] .
Protein a kowace 100 g = 8 g.
22. Koren wake
Green peas ƙananan ƙwayoyi ne masu cike da furotin waɗanda zasu iya taimaka maka cimma burin cin abincin furotin na yau. Tare da sunadarai, koren wake suma suna da wadatar leucine (alpha-amino acid) da sauran amino acid waɗanda suke da mahimmanci don motsa jiki [43] [44] .
gajerun maganganu akan uwa
Protein a kowace 100 g = 5 g.
23. Quinoa
Ba kamar sauran hatsi ba, quinoa na musamman ne a cikin hanyar sa, saboda yana zuwa da kusan gram 8 na furotin a kowane kofi. Yana samarda dukkanin amino acid guda tara wadanda suke wajaba ga girma da gyaran jiki don haka kuma ana daukar shi cikakken sunadari [Hudu. Biyar] [46] .
Ari da, quinoa ya ƙunshi L-arginine, wanda shine muhimmin amino acid wanda ke inganta haɓakar tsoka akan samar da mai, don haka ya zama cikakke don haɓaka haɓakar ku. Mahimmin abin shine, ana iya daukar shi azaman hatsi a karin kumallo ko kuma a gauraya shi da kayan marmari don sanya lafiyayyen salatin.
Furotin a cikin 100 g = 4.4 g.
24. Kale
Wannan koren kayan lambu cikakke ne cikakke ga waɗanda ke kan abincin rage nauyi [47] . Abun furotin da ke cikin Kale an san shi sama da wanda ake samu a alayyafo da koren mustard [48] . Hakanan kyakkyawan tushe ne na alli kuma saboda haka babban furotin ne wanda yakamata masu cin ganyayyaki su zaɓi shi.
Furotin a cikin 100 g = 4.3 g.
25. Brussels tsiro
Brussels sprout, wani nau'in kayan marmari mai gicciye, shine mafi kyawun tushen furotin tsakanin ɓoye na kayan lambu kore [49] . Kasancewa ɗan ɗanɗano wanda yayi kama da na kabeji, za a iya laƙaba da tsiron Brussels a matsayin cikakken kunshin lafiya [hamsin] .
Protein a kowace 100 g = 3.4 g.
26. Ni Madara ne
Cikakke don cin ganyayyaki, madarar waken soya yana da wadataccen furotin kuma yana ba da gudummawa ga buƙatun yau da kullun na furotin [51] . Hakanan madarar waken soya na samarda adadi mai yawa na potassium wanda ke da amfani ga lafiyar ku baki ɗaya [52] .
Protein a kowace 100 g = 3.3 g.
27. Masara
Tushen furotin mai kyau, ana iya kara masara a abincinku don jin daɗin fa'idodin furotin. Koyaya, abubuwan gina jiki zasu iya bambanta gwargwadon nau'ikan masara [53] . A dafa su, a gasa su ko a dafa su a wani bangare na abinci ko kuma kawai a matsayin abun ciye-ciye.
Protein a kowace 100 g = 3.2 g (Masarar Amurka).
28. Naman kaza
Abincin mai daɗi da lafiyayyen furotin, wannan nau'ikan naman gwari babban ƙari ne ga abincinku. Suna iya rasa launi amma abinci mai gina jiki bai zama ƙasa da ƙasa ba [54] . Kofi ɗaya na yankakken namomin kaza zai iya ba ka kusan 3.9 g na furotin.
Protein a kowace 100 g = 3.1 g.
29. Alayyafo
Kyakkyawan tushen furotin, alayyafo ya ƙunshi babban adadin ƙarfe, bitamin A da bitamin K [55] . Spinara alayyafo a abincinka zai taimaka wajen haɓaka garkuwar jikinka, tare da haɓaka aikin ƙoshin lafiya da ƙashi mai ƙoshin lafiya [56] .
Protein a kowace 100 g = 2.9 g.
30. Broccoli
A Indiya, broccoli bazai kasance na yau da kullun ba a abinci, amma yana ɗaya daga cikin kayan lambu mai cike da furotin mai kyau kuma tabbas yana samun wuri a cikin abincin Indiya kwanakin nan. Kopin broccoli yana da fiber na furotin da furotin kowannensu. Broccoli shine kyakkyawan tushen tushen cututtukan daji da bitamin C [57] .
Protein a kowace 100 g = 2.8 g.
31. Guava
Guava yana daya daga cikin mafi kyaun hanyoyin samun sunadarai, guava yana dauke da sunadarai fiye da kowane 'ya'yan itace [58] . 'Ya'yan itacen suna samar muku da bitamin C sau huɗu na yau da kullun a cikin abinci ɗaya [59] kuma zai iya taimakawa inganta lafiyar ku ta hanyoyi da yawa.
Protein a kowace 100 g = 2.6 g.
32. Oatmeal
Yawanci ana amfani dashi azaman ɓangaren abincin karin kumallo, oatmeal wani tushen furotin ne wanda ya ƙunshi furotin sau uku wanda yake a cikin shinkafar ruwan kasa [60] . Hakanan an shawarce ku da shan oatmeal kafin motsa jiki don ci gaba da ƙarfin kuzarinku.
Protein a kowace 100 g = 2.4 g.
33. Prunes
Cin prunes na iya taimakawa cike ƙarancin sunadarai a cikin jikin ku saboda yawan adadin abubuwan gina jiki a cikin 'ya'yan itacen [61] . Prunes suma suna da fa'ida daidai da lafiyar ƙashin ku da hawan jini [62] .
Protein a kowace 100 g = 2.2 g.
34. Bishiyar asparagus
Ofaya daga cikin mafi ƙarancin tushen koren tushen furotin, bishiyar asparagus tana ƙunshe da lafiyayyen zafin rai da insulin don tallafawa tsarin narkewa da samun ƙoshin lafiya [63] .
Protein a kowace 100 g = 2.2 g.
35. Avocado
Kyakkyawan tushen lafiyayyen furotin, za a iya ƙara avocados cikin abincinku don samun wadataccen abinci mai gina jiki. Kodayake hidimar avocado na samar da kasa da gram daya na furotin, cinye duka zai iya zama da amfani ga lafiyar ku [64] .
Protein a kowace 100 g = 2 g.
36. Dankali
Babu wani abincin da yake da ɗanɗanar dankalinmu ƙaunatacce. Daga mashed zuwa dafaffen, dankali yana cike da sunadarai kuma bashi da mai [65] .
Protein a kowace 100 g = 2 g.
37. Gwanon icho
Mai wadata a cikin sunadarai, jackfruit yana dauke da adadi mai yawa na fiber na abinci, bitamin A, bitamin C da yawancin antioxidants daban-daban [66] .
Furotin a cikin 100 g = 1.72 g.
38. Dankali mai zaki
Da dama dankalin turawa, dankali mai zaki yana dauke da sinadarai iri daban daban kamar ruwa, zare, magnesium, da bitamin B6 wadanda suke aiki azaman laxative na halitta [67] . Dankali mai zaki yana dauke da sinadarin sporamin, wani nau'in sunadarai na musamman wadanda suke dauke da sama da kashi 80 na yawan sunadarin.
Protein a kowace 100 g = 1.6 g.
39. Mulberry
Mulberries sune fruitsa fruitsan itace masu zaki waɗanda ake yabawa ƙwarai da irin ƙanshin su na musamman da kuma abubuwan ƙyatarwar abubuwan gina jiki [68] . Ana amfani da Mulberries sau da yawa bushe, kama da raisins kuma suna da kyakkyawan abun ciki na furotin, idan aka kwatanta da sauran nau'ikan berry [69] .
Furotin a cikin 100 g = 1.4 g.
40. Blackberry
Ofaya daga cikin mafi kyaun tushen furotin, baƙar fata yana ƙunshe da matakan antioxidants da fiber [70] . Karatuttukan sun tabbatar da cewa baƙar fata shine ɗayan abinci mai ƙoshin lafiya kuma an cushe shi da wasu abubuwan gina jiki masu amfani ga lafiyar ku duka [71] .
Furotin a cikin 100 g = 1.4 g.
yadda ake dakatar da faduwar gashi nan da nan a gida
41. Apricot
Wani babban tushen furotin mai tushen tsiro, apricots shine kyakkyawan ƙari ga abincinku [72] . Baya ga furotin, apricots suna da wadataccen bitamin A da C wanda ke kare jikinku daga lalacewar mummunan sakamako [73] .
Furotin a cikin 100 g = 1.4 g.
42. Nectarine
Nectarines suna cike da abubuwan gina jiki da antioxidants kuma yana ɗaya daga cikin ingantattun hanyoyin samun furotin a cikin fruitsa fruitsan itace [74] . Adadin furotin don nau'ikan nau'ikan da girma iri amma ba da yawa ba.
Protein a kowace 100 g = 1.1 g.
43. Ayaba
Kyakkyawan tushen furotin, ayaba suna da kyau ga lafiyar ku baki ɗaya [75] . Asali mai sauki na yawan adadin wannan sinadarin, ayaba yana taimakawa wajen kiyaye nauyin jiki da kuma inganta narkar da abinci [76] .
Protein a kowace 100 g = 1.1 g.
44. Kiwi
Wadatacce a cikin bitamin C, potassium, phytochemicals da abubuwan gina jiki da yawa, wannan ɗanyen-fleshed ɗin ɗanyen yana da ƙoshin furotin mai kyau [77] .
Protein a kowace 100 g = 1.1 g.
Lura : Yawancin 'ya'yan itatuwa da kayan marmari suna ba da ko'ina tsakanin furotin 1-3 na 100 g. Kodayake ba sune tushen 'mafi arziki' na furotin ba, gami da su a cikin abincinku tare da sauran abinci masu wadataccen furotin na iya taimakawa wajen samar da adadin furotin da ake buƙata, jikinku yana buƙata.
Tushen tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire
Kafin mu fara kwatanta nau'ikan sunadaran gina jiki guda biyu, bari mu san menene sunadaran da suka shafi dabbobi. Kayan dabbobi kamar nama, kwai, da kifi sune mafi kyawun hanyoyin samun furotin mai tushen dabbobi [77] .
Kayan dabbobi cikakkun sunadarai ne, ma'ana, suna dauke da dukkanin amino acid. Bambanci tsakanin sunadaran dabbobi da tsire-tsire ya ta'allaka ne a kan yawan adadin amino acid da ke cikinsu [78] . Koyaya, yawancin samfuran tsire-tsire basu da ɗayan ko ɗayan da ake buƙata muhimmin amino acid, yana mai da shi mara inganci sosai wajen samar da cikakken abinci mai gina jiki.
Akwai bambancin ra'ayi idan ya zo ga fa'idodin sunadarai na dabba da na tsire-tsire tare da mutane suna nuna cewa amino acid ɗin da ke cikin ƙwayoyin tsire-tsire sun yi ƙasa sosai ta yadda tasirin kusan ba shi da fa'ida [79] .
Wato, yayin da dukkanin nau'ikan tushen sunadaran suna da fa'ida, dole ne mutum ya kasance yana cakuda nau'ikan abubuwan gina jiki domin samun cikakkiyar abinci.
A Bayanin Karshe ...
Tushen furotin na ganyayyaki na iya zama wata babbar hanya zuwa tushen dabba idan aka zaɓi cikin hikima. Matsayin zai iya zama ƙasa kaɗan idan aka kwatanta da nama amma suna da mahimmanci. Koyaya, idan ya zo ga furotin, abincin ganyayyaki suna da fa'ida sosai saboda yadda yake shafar jikinmu ta hanyar abubuwan da suke samar da abinci ban da abubuwan furotin. [80] . Kar ki dogara da kiwon kaji da kowane lokaci, ki hado abincinki da wasu lafiyayyun kayan lambu.
Frequenlty Tambayoyi
Q. Ta yaya masu cin ganyayyaki suke samun isasshen furotin?
ZUWA. Amfani da abinci mai wadataccen furotin, kamar waɗanda aka ambata a sama na iya taimakawa wajen samar da adadin furotin da ake buƙata a cikin ganyayyaki ko cin ganyayyaki (guji kayayyakin kiwo).
Q. Ta yaya masu cin ganyayyaki zasu iya samun gram 150 na furotin a rana?
ZUWA. Amfani da abinci mai wadataccen furotin kamar su waken soya, alkamarta, cuku na gida, ‘ya’yan kabewa da sauransu na iya taimakawa.
Q. Yaya yawan furotin nake bukata a rana?
ZUWA. DRI (Abincin Abincin Abinci) shine gram 0.8 na kilogram na kilogram na nauyin jiki. Wato, 56 g a kowace rana don matsakaicin mutum mai nutsuwa da 46 g a kowace rana don matsakaiciyar mata.
Q. Shin rashin furotin zai iya gajiyar da kai?
ZUWA . Ee. Zai iya haifar da rauni da gajiya kuma tare da lokaci, rashin furotin na iya sa ka rasa ƙwayar tsoka, wanda hakan zai rage maka ƙarfi, ya sa ya zama da wuya ka kiyaye daidaituwarka, kuma ya rage saurin aikinka.
Q. Wanne Dal ne tushen tushen furotin mai kyau?
ZUWA. Moong daga
Q. Nawa ne kitse a 100g paneer?
ZUWA. 25 g
Q. Menene zai faru idan ka ɗaga nauyi amma baka cin isasshen furotin?
ZUWA. Idan ba kwa cin isasshen furotin a cikin lokaci, a cikin mako guda, zai iya haifar da asarar tsoka.
Q. Menene zai faru idan kuka ci furotin da yawa?
ZUWA. Lokacin da kuka sha kitse mai yawa, yawanci ana adana shi azaman mai, yayin da rarar amino acid take fitarwa. Wannan na iya haifar da karuwar kiba a kan lokaci, musamman idan ka shanye adadin kuzari da yawa yayin da kake kokarin kara yawan abincin ka na gina jiki.
Kodayake babu wani babban karatu da ya alakanta yawan cin furotin da lalacewar koda a cikin mutane masu lafiya, furotin mai yawa na iya haifar da lalacewa ga mutanen da ke da cutar koda. Wannan saboda yawan sinadarin nitrogen da ake samu a cikin amino acid wanda yake dauke da sunadarai.
Q. Shin man gyada cikakke ne?
ZUWA. A'a, amma zaka iya baza shi akan wani burodin don maida shi cikakken furotin.
yadda ake cire cizon soyayya nan take
Q. Shin broccoli yana da furotin fiye da naman sa?
ZUWA. Broccoli ya ƙunshi karin furotin a cikin kalori fiye da naman rago, kuma a kowace kalori, alayyafo yana daidai da kaza da kifi.
Q. Shin cuku mai ne ko furotin?
ZUWA. Yana da mai da furotin. Yanayin ya bambanta dangane da nau'in cuku.
Karthika ThirugnanamKwararren Nutritionist da DietitianMS, RDN (Amurka) San karin bayani
