Rago yana da dadi, mai gina jiki da lafiyayyen nama. Yanayin halayen sa shine takamaiman ƙamshi. Naman 'yan raguna yanada mafi girman darajar abinci mai gina jiki da kyawawan halaye na gastronomic. A girki, musamman a kasashen gabas, ana amfani da rago musamman. Amma mun san komai game da wannan samfurin? Mene ne fa'idodi ga jikin mutum, ana iya cin sa a cikin abinci kuma a haɗa shi da abinci na abinci?
A cikin labarin, zamu yi magana ne kan batutuwan hada sinadarai da abubuwan kalori masu nama, la’akari da fa’idodi da illolin rago ga jikin mutum.
Abincin kalori da darajar ɗan rago
Theimar caloric na rago na farko na iya zama mai ban tsoro, amma yawan mai a cikin wannan naman ya fi na naman alade, kuma yawan furotin iri ɗaya ne. Bugu da ƙari, cholesterol ya fi ƙasa da naman sa da naman alade.
Koyaya, adadin kalori na kayan ɗanyen ya fi girma - 202.9 kcal. Theimar kuzarin rago ya ɗan yi ƙasa kaɗan - 191 kcal.
Darajar abinci mai kyau na ɗan rago kamar haka:
- sunadarai - 15,6 g;
- mai - 16,3 g;
- carbohydrates - 0 g.
Darajar sani! Abubuwan da ke cikin kalori na samfur kai tsaye sun dogara da shekarun dabbar: girmar tumakin, girman tamanin naman sa.
Suna ƙoƙarin amfani da ƙananan nama don abinci, wanda bai sami lokacin tara kitse ba tukuna. Abin da ya sa za a iya cin naman rago, wato naman 'yan raguna a lokacin cin abinci.
Bari muyi cikakken duba abubuwan kalori na samfurin bayan nau'ikan maganin zafin rana, haka nan tare da manyan alamomin darajar abinci (BZHU). Ana nuna bayanan da ke cikin tebur don 100 g.
| Nama bayan maganin zafi | Calorie abun ciki ta 100 g | BJU ta 100 g |
| Rago mai tanda | 231 kcal | Sunadaran - 17 g Fat - 18 g Carbohydrates - 0.7 g |
| Rafaffen rago | 291 kcal | Sunadaran - 24.6 g Fat - 21.4 g Carbohydrates - 0 g |
| Rago rago | 268 kcal | Sunadaran - 20 g Fat - 20 g Carbohydrates - 0 g |
| Steamed rago | 226 kcal | Sunadaran - 29 g Fat - 12.1 g Carbohydrates - 0 g |
| Naman gasasshen rago | 264 kcal | Sunadaran - 26.2 g Fat - 16 g Carbohydrates - 4 g |
| Lamban rago shashlik | 225 kcal | Sunadaran - 18.45 g Fat - 16.44 g Carbohydrates - 2.06 g |
Don haka, rago nama ne mai kalori mai nauyi ba tare da la'akari da hanyar girki ba. Koyaya, kusan babu carbohydrates a cikin samfurin bayan dafa abinci.
Wani sanannen ɓangare na rago shine loin, bayan gawar, wanda ya ƙunshi ba kawai nama ba, amma har haƙarƙari, abin da ake kira murabba'i. Wannan ɓangaren ana ɗaukarsa mafi mahimmanci da m, saboda haka an shirya kyawawan jita-jita daga gare ta.
Babu shakka, mutane da yawa suna da sha'awar abubuwan da ke cikin kalori na ƙwanƙwasa da ƙimar da ke cikin 100 g:
- abun cikin kalori - 255 kcal;
- sunadarai - 15,9 g;
- kitsen mai - 21.5 g;
- carbohydrates - 0 g;
- fiber na abinci - 0 g;
- ruwa - 61,7 g.
Carbohydrates din da ke cikin dutsen, kamar yadda yake a sauran bangarorin rago, sam basa nan. Sabili da haka, a lokacin lokacin cin abinci, ba a haramta sanya irin wannan naman a cikin abincin mai rage nauyi ba. Koyaya, zai fi kyau a yi amfani da rago mara kyau (mara nauyi) yayin raunin nauyi.
Abun kalori na irin wannan samfurin shine 156 kcal, kuma kayan abinci mai gina jiki daidai ne:
- sunadarai - 21.70 g;
- kitsen mai - 7.2 g;
- carbohydrates - 0 g.
Wadannan alkaluman sun nuna cewa ana iya amfani da rago a matsayin abincin nama.
Baya ga daidaitaccen abun da ke cikin BZHU, naman alade ya ƙunshi bitamin da yawa da macro- da microelements masu mahimmanci ga jiki.
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Kayan sunadarai na nama
Haɗin sunadaran nama ya bambanta. Lamban Rago ya ƙunshi bitamin na B, wanda ke da tasiri mai tasiri a kan kumburi Hakanan, naman dabba yana dauke da bitamin K, D da E, wanda ke motsa jijiyoyin jini, karfafa kasusuwa da kara garkuwar jiki.
Ana ba da shawarar an Rago ya ci don rigakafin rickets da cututtukan autoimmune.
Abincin da ke cikin nama yana da wadata da banbanci: magnesium, calcium, sodium, phosphorus, potassium da iron duk ana samunsu a rago. Kasancewar baƙin ƙarfe yana ƙara haemoglobin, kuma a haɗe shi da bitamin na B, abu yana da nutsuwa sosai. Potassium na inganta aiki na tsarin zuciya da jijiyoyin jini.
Teburin da ke ƙasa yana nuna dukkan bitamin, da ƙananan abubuwa da ƙananan abubuwa waɗanda ke ƙunshe cikin nama. Duk bayanan suna kan 100 g.
| Kayan abinci | Abun cikin 100 g |
| Vitamin B1 (thiamine) | 0.08 MG |
| Vitamin B2 (riboflavin) | 0.14 MG |
| Vitamin B3 (niacin) | 7.1 g |
| Vitamin B4 (choline) | 90 MG |
| Vitamin B5 (pantothenic acid) | 0.55 g |
| Vitamin B6 (pyridoxine) | 0.3 MG |
| Vitamin B9 (folic acid) | 5.1 mcg |
| Vitamin E (tocopherol) | 0.6 MG |
| Vitamin D (calciferol) | 0.1 MG |
| Potassium | 270 mg |
| Alli | 9 mg |
| Magnesium | 20 MG |
| Phosphorus | 168 MG |
| Sodium | 80 MG |
| Ironarfe | 2 MG |
| Iodine | 3 .g |
| Tutiya | 2.81 MG |
| Tagulla | 238 mcg |
| Sulfur | 165 MG |
| Fluorine | 120 mcg |
| Chromium | 8.7mg |
| Manganisanci | 0.035 MG |
Naman tumaki kuma yana da wadataccen amino acid, kuma suna bayar da gudummawa ga samuwar jajayen jinin jini da kuma hada haemoglobin. Bugu da kari, suna inganta tsarin tafiyar da rayuwa a jikin tsoka, suna kare jikin mutum daga damuwa da cututtukan hoto. Teburin da ke kasa ya bada jerin amino acid a cikin g 100 na raggo.
| Amino acid | Abun cikin 100 g |
| Gwada | 200 MG |
| Labarai | 750 MG |
| Valine | 820 MG |
| Leucine | 1120 mg |
| Threonine | 690 g |
| Lysine | 1240 MG |
| Methionine | 360 g |
| Phenylalanine | 610 MG |
| Arginine | 990 MG |
| Lycithin | 480 mg |
Lamban rago ya ƙunshi kusan dukkanin amino acid ɗin da jiki ke buƙata don gina sabbin ƙwayoyin halitta.
Amfanin rago ga jikin dan adam
Amfanin rago da farko saboda yawan furotin ne. Rago shima yana dauke da kitse fiye da na naman alade, saboda haka ana dafa shi dafaffun nama a abinci daban-daban. Sabili da babban sinadarin fluoride, an ba da shawarar nama ga kowa, saboda wannan sinadarin yana ƙarfafa haƙora da ƙashi.
Yana da amfani a hada da rago a cikin abincin mutanen da ke fama da ciwon sukari. Gaskiyar ita ce wannan samfurin ya ƙunshi lecithin mai yawa, kuma yana daidaita samar da insulin a cikin jiki kuma yana taimakawa hana cututtuka ta hanyar motsa aikin pancreas.
Wani fasali na rago shine matakin ƙananan cholesterol idan aka kwatanta da naman alade. A lokaci guda, cin naman rago na iya ma rage yawan sinadarin cholesterol mai illa a jiki.
Wannan samfurin shima yana da amfani ga zuciya da jijiyoyin jini, tunda yana dauke da sinadarin potassium, sodium da magnesium. Lamban rago kuma yana alfahari da wani sinadarin iodine, wanda ya zama dole domin yin aikin yau da kullun na glandar thyroid.
Ya kamata a ba da hankali na musamman ga abubuwan bitamin na rago. Wannan samfurin yana dauke da isasshen adadin bitamin na B, wanda ba kawai yana ƙarfafa tsarin garkuwar jiki da na jijiyoyin jini ba, har ma yana inganta aikin tsarin juyayi na tsakiya (CNS).
Ana ba da shawarar Lamban rago ga mutanen da ke da karancin jini, saboda nama yana ɗauke da baƙin ƙarfe. Kodayake babu yawancin wannan abu kamar na naman sa, ya isa ya daidaita matakan ƙarfe mafi kyau duka. Ba koyaushe ana barin mutanen da ke da ƙananan ciwon ciki na gastritis su ci nama, amma ana ba da romon rago.
Tailan tumaki mai tumaki
Wutsiyar kitse mai narkakkiyar ajiya itace mai girman kitse wanda yake samarwa a wutsiya. Wannan kitse ya ƙunshi abubuwan gina jiki da abubuwa fiye da naman dabbobi, kuma a lokaci guda kwata-kwata babu gubobi. Yawancin abinci an shirya daga wutsiyar mai - pilaf, barbecue, manti. Ana amfani da wannan samfurin sosai a maganin gargajiya. Ana kula dasu don cututtukan huhu daban-daban, misali, mashako, tracheitis da sauransu. Wutsiyar kitse tana da amfani ga maza, saboda tana ƙaruwa da ƙarfi. Ga mata, wannan samfurin ba shi da ƙarancin amfani, ana amfani dashi don dalilai na kwalliya, ƙara zuwa creams da man shafawa.
Abun kalori mai dauke da wutsiyar kitse na rago ya yi yawa kuma ya kai 900 kcal a 100 g. Saboda haka, mutanen da suke son rasa nauyi ya kamata su yi hankali lokacin amfani da samfurin.
Amfanin rago ga maza da mata
Ta yaya rago zai zama mai amfani ga maza da mata? Bari mu bincika batun sosai. Misali, rago yana taimakon maza:
- ƙara ƙarfin juriya;
- daidaita bacci;
- inganta narkewar abincin furotin (wannan abu ya fi dacewa musamman ga 'yan wasa);
- ƙara ƙarfin da samarwar testosterone.
Don tunkiya ta sami sakamako mai kyau a jikin mutum, dole ne ya ci nama aƙalla sau biyu a mako.
Ga mata, samfurin yana da amfani ba ƙasa ba:
- inganta yanayin fata, gashi da hakora (fluoride yana ba da gudummawa ga wannan);
- nama yana saurin saurin metabolism, kuma wannan yana haifar da asarar nauyi;
- a cikin kwanaki masu mahimmanci, cin naman rago yana da fa'ida musamman, saboda wannan samfurin yana ƙaruwa da ƙarfe, wanda zai sauwake da jiri.
Rago, kodayake nama mai, yana da lafiya. Dangane da haɗin kansa, samfurin yana da tasiri mai tasiri akan matakai da tsarin da yawa a jikin mutum kuma an yarda dashi don abinci mai gina jiki.
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Rago a cikin abinci da abinci mai gina jiki
Ba a hana 'yan wasa a abinci na musamman cin naman laushi ba. Ya kamata ka zaɓi sassan jikin gawa, misali, baya. Bugu da ƙari, yana da mahimmanci a kiyaye ƙa'idodin abinci mai gina jiki da zaɓar hanyoyin da suka fi yarda da maganin zafin nama na nama.
A lokacin lokacin bushewa, yana da mahimmanci a yi la'akari da yadda aka shirya samfurin. Koda nama mafi yawan abinci, wanda aka soya a cikin mai mai yawa, ba zai sami sakamako mai kyau ba a rage nauyi. Saboda haka, yana da kyau a ci naman dafafaffen ko gasa. Wannan samfurin ya ƙunshi mafi ƙarancin adadin kuzari, kuma ana riƙe kayan abinci. Don haka, zaku iya samun nauyin da ake buƙata na abubuwan gina jiki masu mahimmanci, kuma kar ku sami ƙarin fam. Ya zama dole ayi la'akari da yawan abincin da ake ci. Idan kun ci raguna da yawa, misali, da daddare, to tabbas ba za a iya guje wa ƙarin fam ba.
A cikin wasanni, nama shine tushen tushen furotin, gami da amino acid masu mahimmanci, waɗanda suke da mahimmanci don gina ƙwayar tsoka. Saboda haka, zaɓin nama ga 'yan wasa babban lamari ne mai mahimmanci.
Don fahimtar fa'idar rago ga 'yan wasa, yana da mahimmanci fahimtar muhimmin tsari ɗaya. Gaskiyar ita ce, yawan cin furotin, mafi girman buƙatar bitamin B6, tunda shi ne yake tallafawa haɓakar furotin. Kuma bitamin B12 yana ba da iskar oxygen ga tsokoki da sautunan jiki. Idan aka yi la’akari da waɗannan hujjojin, rago mai kyau ne ga duka ’yan wasa, tunda abubuwan bitamin na B a ciki sun yi yawa.
Nasiha! Don abinci mai gina jiki da 'yan wasa, rago na rukunin farko ya dace, tunda basu riga sun tara kitse da yawa ba, amma sun riga sun sami wadatattun abubuwan gina jiki.
Amma kowane samfurin yana da nasa raunin da yakamata a bincika. Lamb ba banda.
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Cutar da lafiya
Yawan cin naman mai zai iya haifar da kiba ko atherosclerosis. Bugu da kari, dole ne a tuna cewa cin nama yana da alaƙa a irin waɗannan yanayi:
- Saboda yawan kayan ciki, ana bada shawarar a ci abincin cikin matsakaitan allurai ga mutanen da ke fama da cututtukan zuciya.
- Mutanen da suka rataye asid kuma ya kamata su ba da rago, duk da haka, haka kuma mutane da ke fama da gyambon ciki, ya kamata a iyakance shi ko a kawar da shi gaba ɗaya.
- Idan ana samun matsaloli game da kayan ciki, ana shigar da rago cikin abincin sai da izinin likita.
- An rago ba za a cinye shi da mutane masu larurar gout ko arthritis
Hakanan yana da mahimmanci inda rago ya girma da kuma abin da ya ci, saboda idan dabbar ta tashi cikin yanayi mara kyau na muhalli, to ba za a sami fa'ida da yawa daga naman ba.
Kafin cin naman rago, kana buƙatar kula da jerin abubuwan da ke nuna rashin yarda ko tuntuɓi gwani.
Sakamakon
Lamban Rago yana da kaddarori masu fa'ida kuma ya dace da abinci mai gina jiki idan an shirya shi da kyau. Ga 'yan wasa, musamman ma maza, irin wannan nama na iya maye gurbin naman alade gaba ɗaya. Amma kar ka manta cewa lafiyayyen abinci ya kamata ya bambanta kuma ya daidaita.
