Masu cin ganyayyaki, kamar masu cin ganyayyaki (mutanen da ke bin abinci mai tsauri) ba sa cin nama, amma, ba kamar na biyun ba, suna amfani da kayan kiwo. Tushen sunadarai ga wakilan rukuni na farko shine cuku na gida da kirim mai tsami, da kuma kayan lambu - wake, waken soya, kwayoyi da kuma kayan lambu. Karanta don ƙarin koyo game da tushen furotin na abinci don cin ganyayyaki.
Babban rashin amfanin abincin tsirrai shine rashin halittar halitta da wasu muhimman amino acid da ake samu a kayayyakin dabbobi. A saboda wannan dalili, ana tilasta 'yan wasa a cikin ƙungiyoyi biyu da ke sama su sha rawar jiki. Dogaro da ƙimar horo a kowace rana, ana ba da shawarar cinye 1.1-2.2 g na furotin a cikin kilogiram 1 na nauyin ɗan wasa.
Sunadarai don masu cin ganyayyaki
Furotin na Whey da keɓaɓɓen soya da ke ɗauke da furotin na 90% sun dace da masu cin ganyayyaki. Ana ba da shawarar a haɗa su da madara a yi amfani da su kafin da bayan horo. Sauran abubuwanda aka bada shawarar sun hada da casein, farin kwai, creatine monohydrate, da hadadden BCAA.
Whey
Wannan shine mafi kyawun furotin ga masu cin ganyayyaki. Ya hada da BCAA Complex. Anyi shi ne daga whey kuma yana da mafi girman shaye shaye. Nagari don amfani bayan motsa jiki.
An samar da shi ta hanyar keɓewa da mai da hankali:
- Ana samun hankalin ne ta hanyar ware whey na ruwa daga madara tare da bushewar da zata biyo baya (zuwa hoda).
- Ana samun keɓewa ta hanyar tace whey don cire lactose, kitse da cholesterol.
Kwai
Furotin ƙwai yana ɗauke da tsarin amino acid da ake buƙata, mai sauƙin narkewa, ana iya amfani dashi azaman madadin furotin whey, amma ya fi tsada. Wanda aka nuna don rashin haƙuri ga kayan kiwo da waken soya. Yana wakiltar busasshen fom (foda) na farin kwai fari. Yawan narkewar abinci matsakaici ne
Casein
An samo ta ta hanyar enzymatic curdling na madara. An bayyana shi ta ƙananan raunin narkewa (har zuwa awanni 6) kuma ana bada shawarar don amfani tsakanin motsa jiki.
Sunadaran furotin
Waken soya ya ware (ko kayan waken soya na halitta - tofa, tempeh, edamame), furotin da aka samu daga wani furotin na tsire-tsire, halittar monohydrate, hadadden BCAA, da kuma hadadden bitamin-ma'adinai sun dace a matsayin kayan abinci na kayan lambu.
Sunadarin furotin na vegans ko "furotin vegan" a ƙarƙashin laimar laima (vplab ko dakin gwaje-gwaje na VP) yana da suna mai kyau tsakanin masu ginin jiki.
Sunadaran ganyayyaki sune kayan abinci mai gina jiki waɗanda aka yi daga shuke-shuke masu wadataccen amino acid da 'ya'yansu.
Fata
Ya banbanta cikin sauki hadewa da wani kaso mai mahimmanci na amino acid. 28 g na furotin ya ƙunshi 21 g na furotin. Theimar kuzari na wani rabo shine adadin kuzari 100.
Samfurin yana da ƙananan abun ciki na methionine. Mai arziki a cikin hadadden BCAA da lysine. An yi imanin cewa whey da furotin na fis suna canzawa kuma cewa tasirinsu iri ɗaya ne idan aka yi amfani da su a cikin yanayi iri ɗaya.
Hemp
Ya samo asali ne daga tsaba. Ya ƙunshi amino acid ɗin da ake buƙata. 28 grams (108 calories) sun hada da gram 12 na furotin, zare, Fe, Zn, Mg, α-linolenic acid, da 3-ω-fats.
Rashin furotin - ƙananan abun ciki na lysine. Don cika shi, dole ne ku ci legan hatsi.
Daga 'ya'yan kabewa
28 g na foda (adadin kuzari 103) ya ƙunshi 18 g na furotin, Fe, Zn, Mg. Matalauta tare da threonine da lysine. Abubuwan haɗin suna da aikin antioxidant da anti-inflammatory.
Daga shinkafar ruwan kasa
Sauƙaƙewa, yana ɗauke da babban, amma bai cika ba, kashi mai mahimmanci na amino acid. Mawadaci a cikin antioxidants. 28 g na foda (107 adadin kuzari) ya ƙunshi 22 g na furotin. Ba shi da talauci a cikin lysine, amma yana dauke da kaso mai yawa na methionine da BCAAs, wanda ke ba da damar amfani da shi don rage nauyi kuma a lokaci guda gina ƙwayar tsoka, kamar furotin whey.
Soya
Ya ƙunshi cikakken adadin amino acid, abubuwan da aka gano da kuma bitamin. Mawadaci a cikin BCAA. Ana amfani dashi azaman kayan abinci mai gina jiki azaman madadin whey ko ƙwarin kwai. Yana cikin sifar foda. Adadin 28 g (adadin kuzari 95) yana da 22 g na furotin. Shan wannan karin na iya taimakawa wajen rage yawan matakan cholesterol na jini.
Daga 'ya'yan sunflower
Sunflower sunadarai samfur ne mai kirkirar kayan abinci na ganyayyaki da na ganyayyaki. 28 g sunflower protein (adadin kuzari 91) ya ƙunshi 13 g na furotin mai wadataccen BCAA. Samfurin ba shi da kyau a cikin lysine, saboda haka galibi ana haɗuwa da furotin na quinoa.
Inca Inchi
An samo daga tsaba (kwayoyi) na shuka iri ɗaya. Giram 28 (adadin kuzari 120) ya ƙunshi gram 17 na furotin. Ya kunshi adadi mai yawa dukkanin amino acid din banda lysine. Mai arziki a arginine, α-linolenic acid da 3-ω-fats.
Chia (Mai Sifen)
28 g na hoda (adadin kuzari 50) ya ƙunshi g g 10 na furotin lysine-talaka, 8 g na fiber, biotin da Cr.
Kayan lambu sunadarai sun haɗu
Ana amfani dasu sau da yawa saboda gaskiyar cewa sunadaran sunadaran kadai basa dauke da dukkan muhimman amino acid. Misali, furotin shinkafar ruwan kasa galibi ana haɗa shi da chia ko furotin na fis don kauce wa karancin amino acid. Ana dandano dandano, kayan zaƙi, da enzymes a cikin haɗuwa don mafi kyawun sha.
