Protein a cikin abinci

Kwayoyin cuta, ko sunadarai, su ne babban shinge ga dukan jikin kyallen takarda, kazalika da sauran mawallafi - irin su antibodies, enzymes da mafi yawan hormones. Dangane da asalin, sunadarai sun kasu zuwa kayan lambu da dabba.

Rassan sassa na gina jiki sune amino acid, kuma don sunadarin gina jiki jikinmu yakan saba amfani da amino acid 20. Amma akwai akalla 8 amino acid cewa jiki da dabba ba zai iya samar da kanta ba, kuma abin da zai iya samuwa tare da sunadaran da aka samu a wasu abinci.

Har zuwa yau, kawai samfurori guda biyu ne sanannu, wanda ya haɗa da dukkanin amino acid guda takwas, kuma a cikin kwatancin wannan shine mafi kyau ga jiki. Yana da madara da qwai.

Sunadarai na asali daga dabbobi sune sunadaran sunadarai na darajar halitta, ko cikakke, saboda suna dauke da amino acid masu muhimmanci, wanda jiki bai iya daidaitawa akan kansa ba. Kwayoyin sunadarai suna dauke da baya saboda basu dauke da amino acid masu muhimmanci ba.

Mafi yawan furotin da muke samu a abinci irin su qwai, nama, kifi, madara, kayan kiwo da legumes. Abubuwan da ba a rage yawan sunadaran sun kasance a cikin hatsi, har ma da ƙasa a cikin kayan lambu.

Lura da wadannan:

• A duk lokuta, haɓakawa a cikin maida hankali na amino acid a cikin jini ana kiyaye sa'a daya bayan cin abinci wanda ke dauke da furotin, kuma zai iya kasancewa har tsawon bakwai.
• Yawancin gina jiki ba a adana cikin jikin ba, amma ya zama urea kuma an kawar da shi daga jiki.
• Yayin da ake amfani da abinci mai yawa a cikin sunadarin sunadarai, akwai haɗari na lalata hanta da kodan. Saboda wannan dalili, mutanen da ke da ciwon sukari masu ƙwayar cututtuka ya kamata su rage yawan abincin su ga abincin da ke dauke da yawan sunadaran.
• Jiki na jikin mutum zai iya zuwan nauyin gina jiki na 30-35 grams kowace 2.5-3 hours. Sabili da haka, gwada ci kowane sa'o'i uku na abincin da ke dauke da sinadaran. Idan ka rarraba amfani da sunadarai a cikin ƙananan ƙananan rabo, jikinka zai karbi ragowar "ginshiƙai" don tallafawa da sake mayar da jikin ka muscle. Bugu da ƙari, ka tuna cewa abincin da ke cikin sunadarai yana tasowa da karfin ku.

Bari mu ƙididdige abinci mafi yawan wadata a cikin sunadarai masu daraja:

1. Home gida cuku. Rabin rabin kopin gidan cuku na gida zai iya ba da jikinmu har zuwa 14 grams na gina jiki, yana ƙara kawai calories 80 kawai.
2. Ƙara mai nama maras nama. Kamar kowane nama mai nama, yana ba jiki jiki mai kyau. Ka tuna cewa naman sa shine tushen mafita na abubuwa biyu masu muhimmanci - baƙin ƙarfe da zinc.
3. Protein na kwai. Ainihin, wannan shine furotin mafi tsarki, wanda ba a samuwa a cikin wani kayan abinci ba. A cikin Figures, sassan sunadaran sunyi kama da wannan: 12% furotin mai tsabta, 0.25% mai, 0.7% carbohydrates da karamin adadin lecithin, cholesterol, enzymes da B bitamin.
4. Chicken fillet. An gano cewa a cikin kayan abinci wanda ke dauke da sinadarin sunadarai, wannan nama shine daya daga cikin samfurori mafi kyaun sunadarin sunadarai - wanda, shi ma, shi ne kusan kitsen mai. Ya kamata a lura cewa muna magana game da nama ba tare da konkoma karãtunsa ba, domin in ba haka ba hoton ya bambanta!
5. Da yake magana game da gina jiki a cikin abinci, ba zai yiwu a guje wa salmon ba . Bugu da ƙari ga yawan adadin sunadarai, salmon yana ƙunshe da bitamin, da karafa, abubuwa masu alama da, ba shakka, mai daraja ga jikin Ω-3 mai fat.
6. Royal jelly. Wannan, a cikin ainihin ma'anar kalmar, shi ne bam mai ban sha'awa! Bugu da ƙari, gagarumin darasin kwayar halittu, wadda ba mu hadu da sauran abinci ba, jelly yana da yawan bitamin. Da shawarar da aka bayar na liyafar sararin samaniya shi ne teaspoon daya a ƙarƙashin harshe, har sai ya warware. Yana da kyawawa - da safe a kan komai a ciki.
7. Milk. Ƙananan mai-mai (1.5%), ƙananan mai (0%) da kuma madara (3.5%) madara suna da kusan adadin abincin sinadaran. Ta haka ne, game da abincin da ke dauke da furotin, madara, a lokaci ɗaya, zai iya zama mafitaccen bayani ga wadanda ke da sha'awar cin abinci maras adadin calories.

Wadannan abinci masu mahimmanci kuma sunadarai ne (g / 100 g na samfurin):

• cuku - 26.0;
• shrimps (Boiled, ba tare da harsashi) - 22.6;
• naman sa, rago, naman alade, kaza (ƙananan mai-mai, mai tsabta) - 20.5;
• Halin (raw) - 20.1;
• kifi (raw) - 17.5;
• muesli - 12,9;
• kwai - 12.3.

Yaya yawancin gina jiki muke bukata kowace rana?

WHO na bada shawarar cinye 0.85 g na sunadarai da kilogram na nauyin jiki kowace rana. Wannan adadin ya isa cikin waɗannan lokuta idan mutum ya jagoranci salon rayuwa kuma jikinsa bai kasance cikin ci gaba ba. A wannan yanayin:

• Yara jarirai. Abincin su na 43% ya kunshi kayan abinci waɗanda ke dauke da furotin dabba.
• Yara 10-12 shekaru. A cikin cin abinci na yau da kullum, 36% ya kamata su dauki abinci, masu arziki a cikin sunadaran dabba.
• Adult. Abincin su na yau da kullum ya hada da kashi 19 cikin 100 na sunadarai da aka samo a cikin kayan abinci na asali daga dabba.