Sunadaran sun tabbatar da cikakken aikin dukkan tsarin jiki. Tare da nama da kayan kiwo, mutum yana karɓar saitin amino acid mai mahimmanci don ƙirƙirar ƙwayoyin jikinshi. Ga masu cin ganyayyaki, ƙarancin furotin ya zama matsala ta gaggawa, tun da yawan cinsa da abincin dabbobi ya iyakance ko ba ya kasancewa gaba ɗaya.
Bugu da kari, akwai amino acid masu mahimmanci da yawa. Jiki bai san yadda ake hada su da kansa ba, kamar sauran amino acid, kuma yana karbar su ne kawai daga abinci. Wadannan abubuwa ana samun su a cikin mafi kyawun tsari a cikin abincin dabbobi.
Don maye gurbin sunadarai masu mahimmanci, masu cin ganyayyaki sun haɗa da madara mai gina jiki da abinci mai yawa a cikin abincin su.
Yaya yawancin furotin suke Bukatar Ganyayyaki da Ganyayyaki
Babban mutum yana buƙatar 0.8 g na furotin a kowace kilogiram 1 na nauyin jiki kowace rana. Akwai wata dabara wacce zaka iya lissafin bukatar sunadarin ka.
An raba nauyin jiki da 2.2, adadi sakamakon yana nufin nauyin net banda ruwa. Sakamakon ya ninka ta 0.8. Lambar da aka samu tana nuna yawan furotin da ake buƙata kowace rana.
Jerin Kayan Abincin Da Ya Dace Ga Masu Cin ganyayyaki
Cin ganyayyaki yana nufin kawar da nama gaba ɗaya daga abincin. Amma don rayuwar yau da kullun, cin sunadaran ya zama dole. Ana iya samun furotin na dabbobi daga kayayyakin kiwo.
Akwai abinci da yawa waɗanda ake ɗaukarsu masu cin ganyayyaki bisa kuskure kuma suna cikin tebur.
| Samfur | Source |
| Gelatin | Guringuntsi, kasusuwa, kofato |
| Kayan lambu gwangwani | Kitsen dabbobi na iya kasancewa |
| Marshmallow, souffle, pudding | Ya ƙunshi gelatin |
Yogurt (Girkanci, ba mai kitse)
Akwai 10 g na furotin a kowace 100 g. Yogurt na Girkanci na iya taimakawa ƙona kitse da haɓaka haɓakar tsoka. Hakanan samfurin yana ƙunshe da maganin rigakafi - ƙwayoyin cuta waɗanda, suna mulkin mallaka, suna da hannu cikin narkewar abinci da samuwar rigakafi.
Cuku gida
100 g ya ƙunshi 14-16 g na furotin. Idan kun bi abincin mai gina jiki, ya kamata ku ba da fifiko ga cuku mai ƙananan mai.
Milk (bushe / skimmed)
100 g na madara foda ya ƙunshi 26 g na furotin. An yi amfani dashi don asarar nauyi da karuwar tsoka. Madara mai foda 80% ce, saboda haka 'yan wasa ke amfani da ita azaman furotin mai jinkirin. Hakanan, ana amfani da samfurin don asarar nauyi.
Cuku (Parmesan)
Parmesan shine cikakken tushen furotin don masu cin ganyayyaki. 100 g na samfurin ya ƙunshi 38 g na sunadarai.
Cuku cuku
Samfurin ya ƙunshi g g 22 na furotin a cikin 100 g. Cuku kuma yana ƙunshe da hadadden bitamin da kuma ma'adanai, yana inganta haɓakar tsoka mai ƙarfi saboda haɓakar sa da furotin.
Chees Feta
100 g cuku ya ƙunshi 14 g na furotin. Ana amfani da samfurin kiwo sau da yawa azaman kayan haɗi a cikin salads.
Kwai
Eggswai na kaji sune tushen cikakken sunadarai, kitse da carbohydrates. Ya ƙunshi gram 13 na furotin a cikin gram 100. Bugu da ƙari, suna da babban abun ciki na bitamin na B. Hanya mafi amfani wajen dafa abinci ita ce dafa abinci.
Ba a ba da shawarar shan ƙwai ba saboda akwai haɗarin kamuwa da salmonellosis.
Jerin abincin da ke dauke da furotin na kayan lambu
Masu cin ganyayyaki suna bin tsarin cin abinci na tsirrai, wanda ke nuna ƙin nama ba kawai ba, har ma da samfuran da aka samo daga dabbobi, don haka abincin su ba zai wadatar da ƙarancin furotin ba.
Koyaya, tare da madaidaitan abun cikin menu daga jerin abubuwan da aka halatta, zai yiwu a hana faruwar mummunan sakamako saboda rashin sunadaran dabbobin.
Chia (Sage na Spain) tsaba
Chia tsaba suna dauke da 16.5 g na furotin a cikin 100 g na samfurin. Masanin Mutanen Espanya shine tushen amino acid guda tara masu mahimmanci. Bugu da kari, tsaba ta ƙunshi mai, carbohydrates, fiber. Wannan abun yana inganta motsin hanji da saurin tafiyar da rayuwa.
Kayan waken soya da waken soya
Soy shine kyakkyawan maye don nama kamar yadda yake dauke da furotin 50%. Yana inganta cikewar karancin amino acid. Ana amfani da wake a matsayin abinci.
Yawan amfani da tsire daga maza na iya cutar da jiki, tunda waken soya ya ƙunshi phytoestrogens - mahaɗan da suke kamanceceniya da tsarin jima'i na mace.
Ana amfani da wake don shirya kayan ƙanshi wanda ake kira tempeh, wanda ya shahara sosai a cikin kayan ganyayyaki.
Hemp tsaba
100 g ya ƙunshi 20.1 g na furotin. Hemp tsaba basu da guba. Ana ƙara su zuwa salati ko kari na wasanni.
Har ila yau, samfurin ya ƙunshi adadi mai yawa na polyunsaturated fatty acid, wanda ke hana ci gaban zuciya da cututtukan jijiyoyin jini.
Quinoa
Shuka na amfanin gona ne. 100 g na samfurin ya ƙunshi 14.2 g na furotin. Ana sanya hatsi a cikin salads, gefen abinci da abin sha. Tsirrai shine cikakken tushen fiber, unsaturated fatty acid da arginine.
Gurasar Ezekiel (wainar yisti)
Ana yin burodi daga hatsi da yawa:
- gero;
- lentil;
- wake;
- sha'ir;
- rubiya alkama.
Servingaya daga cikin (34 g) ya ƙunshi g g 4 na furotin, yayin da samfurin shine tushen amino acid 18, 9 daga cikinsu ba za'a sake maye gurbinsu ba.
Ana amfani da burodin cin ganyayyaki don yin ciye-ciye. 'Yan wasa suna amfani da samfurin azaman abun ciye-ciye ko madadin abinci daya.
Amaranth (squid)
100 g na squash ya ƙunshi 15 g na furotin. Shuka tana rama don ƙarancin furotin, ya ƙunshi magnesium, alli da fiber. Akwai girke-girke da yawa don shirya shuka. Mafi sau da yawa, ana ƙara amaranth zuwa oatmeal, salads da sauran jita-jita.
Hummus
Ana samun citta daga man tahini - sesame. Akwai 8 g na furotin a cikin 100 g na samfurin. Irin wannan abincin ba zai iya maye gurbin abincin nama ba, amma yana dauke da amino acid mai mahimmanci.
Buckwheat hatsi
100 g na porridge ya ƙunshi 13 g na furotin. Samfurin yana da jinkirin carbohydrates kuma yana haɓaka ƙimar nauyi. Don dafa alawar, ɗauki gilashin hatsi 1 / 2-1 kuma tafasa na mintina 5-7 a cikin ruwan zãfi.
Buckwheat ya ƙunshi babban adadin fiber, wanda ke inganta tsarin narkewa.
Alayyafo
Akwai furotin na 2.9 na 100 g kowace shuka. Ana dafa naman alayyahu ko a kara shi da salad.
Tumatirin da aka bushe
100 g na samfurin ya ƙunshi 5 g na sunadarai. Suna da mashahuri tsakanin masu cin ganyayyaki kamar yadda suke dauke da adadin antioxidants. Wadannan mahadi suna hana saurin tsufar fata, sannan kuma suna rage barazanar kamuwa da cutar kansa da cututtukan zuciya.
Guava
Guava ‘ya’yan itace ne mai dauke da bitamin C, furotin da sauran abubuwan gina jiki. Akwai 2.6 g na sunadarai a cikin 100 g.
Artichoke
100 g na shuka ya ƙunshi 3.3 g na furotin. Don shirya artichoke, kuna buƙatar ɗaukar ainihin kuma aiwatar da shi gaba. Ba a amfani da ganyayyaki gaba ɗaya yayin da suke ɗanɗana ɗaci.
Peas
Akwai 5 g na furotin a cikin 100 g na Peas. Ana amfani da tsire-tsire azaman porridge ko wani sashi a cikin sauran jita-jita.
Wake
Wake yana da babban furotin - akwai 21 g na furotin a cikin 100 g. Hatsi shine tushen bitamin na B, wanda ke da tasiri mai tasiri akan aikin tsarin juyayi.
Lentils
100 g hatsi dauke da 9 g na gina jiki (Boiled). Bugu da kari, lentil na dauke da zare mai yawa. Amfani da samfurin yau da kullun yana taimakawa ƙona mai.
Gyada man gyada
Teaspoonaya daga cikin teaspoon ya ƙunshi 3.5 g na furotin (25 g da 100 g na samfurin). Ana amfani da man gyada a matsayin kayan zaki.
Teff
Hatsi, 100 g wanda ya ƙunshi 3.9 g na furotin (shirye-yi). An shirya tsire-tsire azaman abincin gefen, an ƙara shi zuwa jita-jita.
Triticale
Ganye shine matasan hatsin rai da alkama. 100 g na samfurin ya ƙunshi 12.8 g na furotin. Hatsi kuma yana da wadataccen magnesium, potassium, calcium da baƙin ƙarfe.
'Ya'yan kabewa da aka zare
'Ya'yan kabewa a cikin 100 g dauke da g g 19 g. Amfani da samfurin ya kamata a iyakance lokacin rasa nauyi saboda yawan abun cikin kalori (556 kcal a cikin 100 g).
Almond
Almonds dauke da isasshen adadin furotin - akwai 30,24 g na sunadarai a cikin 100 g.
Cashew kwaya
Kwayoyi suna da wadataccen furotin - akwai 18 g na sunadarai a cikin 100 g. Koyaya, samfurin yana da babban abun cikin kalori, don haka ya kamata a watsar dashi a lokacin cin abincin (600 kcal a cikin 100 g).
Banza Taliya
100 g na farfesun kaji ya ƙunshi g g 14 na furotin. Hakanan yana dauke da fiber da baƙin ƙarfe da yawa, waɗanda suke da mahimmanci ga vegans saboda rashin nama a cikin abincin.
Karin Wasanni
A cikin ginin jiki, akwai kari na musamman waɗanda aka yi don masu cin ganyayyaki da masu cin ganyayyaki. Sun hada da hadadden sunadaran gina jiki.
Daga cikin shahararrun kayan abincin abinci shine CyberMass Vegin Protein.
Har ila yau, 'yan wasa suna amfani da masu amfani, wanda ya hada da ba kawai sunadarai ba, har ma da carbohydrates da mai, wanda ke biyan karancin abinci mai gina jiki a rashin abinci mai gina jiki.
Don samun amino acid mai mahimmanci, ana bada shawarar sanya BCAA a cikin abincin.
