Don kula da aikin dukkan gabobin mutane, samarda abubuwan yau da kullun kamar sunadarai ya zama dole. Matsayin furotin a jikin mutum yana da mahimmancin gaske. Ba za a iya maye gurbin furotin da wasu abubuwa ba kuma ya zama dole don cikakken ci gaba da samuwar sabbin kwayoyin halitta.
Matsayin sunadarai a jikin mutum
Protein wani sinadari ne wanda ba tare da shi jikin mutum zai iya cigaba ba. Yawancin jikin mutum ya ƙunshi furotin, kuma yayin aikin jiki wannan cinyewar yana cinyewa.
Amfani da sunadarai yana taka rawa mai zuwa:
- aikin gini - yana haɓaka ci gaban ƙwayoyin halitta da jikewarsu da abubuwan amfani. Don haka, abu abu ne mai mahimmanci ga mutane a kowane zamani;
- matsayin sufuri - yana haɓaka motsi na abubuwan gina jiki cikin jiki. Tare da taimakon sunadarai, ƙwayoyin suna cike da iskar oxygen kuma aikin gabobin ciki ya daidaita;
- aikin hormonal - abu shine ɗayan abubuwan da ke tattare da homonan mutum;
- kariya - garkuwar jiki tana dauke da kwayoyi wadanda suka hada da sunadarai. Rashin adadin sunadaran da ake buƙata yana haifar da bayyanar cututtuka.
Dole ne a sake cika furotin kowace rana, in ba haka ba yawancin gabobi za su daina, rage ayyukansu. A matsakaici, kowane mutum yana buƙatar cin abinci mai nauyin gram 150 na furotin kowace rana.
Matsayin furotin ga masu gudu, 'yan wasa
- Ya kamata 'yan wasa su sake cika ajiyar su a kai a kai yayin da motsa jiki ke cin kuzari da yawa.
- Tare da taimakon kayayyakin sunadarai, naman tsoka suna tarawa, kuma an samar da amino acid, wadanda ake canza su zuwa kuzari.
- Ta hanyar cin abinci mai gina jiki, ƙarfin ƙarfin yana ƙaruwa.
- Protein yayin aikin jiki yana rarraba oxygen da abinci mai gina jiki cikin jiki wanda ke haɓaka metabolism.
Siffofin gina jiki mai gina jiki don ci gaban tsoka
Yawancin 'yan wasa suna amfani da abinci mai gina jiki wanda ke taimakawa haɓaka ƙwayar tsoka. Wannan hanyar abinci mai gina jiki tana nufin haɓaka ƙwayoyin tsoka da sauri tare da kawar da matakan mai.
Yanayin abinci mai gina jiki don ci gaban tsoka shine kamar haka:
- ana aiwatar da abinci sau 6-7 a ƙananan rabo. Sunadaran yana zuwa da yawa kuma yana inganta yaduwa cikin sauri cikin jiki. Lokacin da aka cinye abinci da yawa, amma ƙasa da sau da yawa, furotin baya shanyewa kuma yana iya taimakawa ga samuwar mai;
- abinci ya zama mai yawan kalori - irin wannan abincin yana bawa ɗan wasa damar ƙara ƙarfin makamashi don motsa jiki na dogon lokaci;
- karamin abun ciki na carbohydrates mai sauri - ire-iren waɗannan nau'ikan abinci ba'a jujjuya su zuwa makamashi, amma ana ajiye su ne a cikin ƙwayoyin mai mai ƙanshi;
- shan giya da yawa - haɗarin rashin ruwa a jiki da raguwar ƙarar tsoka ya ragu;
- cin abinci bayan an yi horo don inganta shan abubuwan gina jiki.
Abincin mai gina jiki ya kamata ya kunshi abinci mai lafiya, ya kamata a cinye abubuwa na shuka da asalin dabbobi.
Siffofin gina jiki mai gina jiki ga waɗanda suke son rasa nauyi
Tare da tarin ƙwayoyin mai a cikin adadi mai yawa, ana amfani da hanyar furotin mai gina jiki don kawar da nauyin da ya wuce kima. Abubuwan furotin suna narkewa sosai fiye da carbohydrates kuma suna ƙosar da mutum da yawan kuzarin da yake buƙata ga jiki.
Abubuwan abinci na furotin sune kamar haka:
- ana cin abinci a jere. Idan an rasa abinci guda ɗaya, ba a ba da shawarar ninki biyu ba;
- ana ba da shawarar yin amfani da samfuran asalin tsire-tsire;
- ƙara ƙona makamashi ta hanyar motsa jiki;
- a duk tsawon lokacin asarar nauyi ya kamata a sami raguwa;
- kana buƙatar cinye babban adadin ruwa;
- a rana, kana buƙatar ɗaukar abinci har sau 5;
- tsawon lokacin cin abinci bai fi makonni 2 ba.
Kafin fara biyan abinci mai gina jiki don rage nauyi, ya zama dole masanin ya bincika shi. A gaban cututtuka, alamun bayyanar na iya faruwa.
Tushen sunadarai
Babban bangaren abubuwan gina jiki na shiga jikin mutum yayin cin abinci. Abinci yana dauke da dukkan abubuwanda ake bukata wadanda jikin mutum yake samarwa cikin karancin adadi.
Domin mutum ya karɓi adadin abubuwan da ake buƙata na abubuwan gina jiki, ya zama dole a samar da menu daidai don ƙosar da jiki tare da duk abubuwan haɗin da ake buƙata.
Tushen furotin na dabba
Abincin dabbobi ya ƙunshi amino acid 8 waɗanda mutane ke buƙata, don haka ana ɗaukar wannan nau'in furotin a matsayin cikakke. Waɗannan nau'ikan samfuran suna ɗauke da ƙarin kayan abinci mai gina jiki don inganta aikin gabobin ciki.
Tushen sunadaran asalin dabbobi sun hada da:
- qwai;
- kayayyakin madara;
- naman sa;
- naman alade
- zomo;
- kaza;
- ruwan hoda mai ruwan hoda;
- caviar;
- kullewa.
Ana samun furotin na dabbobi a cikin abinci iri-iri, amma wasu abincin basu dace da 'yan wasa ba kuma mutanen da ke neman rasa nauyi.
Waɗannan kayayyakin sun haɗa da:
- naman gwangwani;
- kifin gwangwani;
- tsiran alade;
- kyafaffen nama.
Abinci yana cike da mummunan cholesterol haka kuma cikin sauri carbohydrates. Hanyar girkin kuma tana da matukar mahimmanci, domin a kiyaye sunadarai da yawa, ya zama dole a gwammace tururi ko dafaffun abinci.
Tushen sunadarin tsire-tsire
Ba kamar abinci na asalin dabbobi ba, samfuran tsire-tsire sun ƙunshi ƙananan abubuwa masu mahimmanci ga ɗan adam. Irin wannan abincin galibi mutane ne masu nauyi suka yi amfani da shi, tun da yake kusan kayan abinci ba su da ƙwayar cholesterol da mai.
Kayan ganye sun hada da:
- wake;
- lentil;
- kwayoyi;
- tsaba;
- waken soya;
- wake;
- broccoli;
- alayyafo;
- avocado;
- Ayaba;
- hatsi.
Abubuwa masu tsire-tsire ana ɗauka mafi laushi ga jikin mutum da inganta tsarin narkewar abinci. Yawancin 'yan wasa da suke son samun karfin tsoka suna cinye hadaddiyar giyar tare da karin sunadaran shuka bayan horo.
Ga mutanen da ke rasa nauyi, furotin na kayan lambu shine kyakkyawan mafita. Koyaya, duk da yawan abincin shuke-shuke, amfani na dogon lokaci yana haifar da rashin bitamin da cututtuka. Saboda haka, ana ba da shawarar hada kayan lambu da furotin na dabbobi.
Cin abinci mai gina jiki wani bangare ne na ba kawai rage nauyi da samun karin karfin tsoka ba, har ma da kiyaye kyawu da lafiya. Mutanen da ke cinye sashi mai amfani a cikin karancin yawa yawanci suna fama da asarar ci da rauni.
A wasu lokuta, ana lura da rikice-rikice na haɗari da asarar nauyi kwatsam. Ga mutanen da ke yin wasanni, yin amfani da kayan sunadarai madadin madadin amfani da kayan wasan motsa jiki. Amfani da abinci daidai zai iya samar da kuzari na dogon motsa jiki kuma zai iya taimakawa ƙarfin jimiri.
