Protein, aka furotin (daga furotin na Ingilishi) hadadden tsari ne, jerin amino acid da aka jona a junan su, suna karkata a kusa da shi kuma suna yin tsari mai girma uku. Sunadaran shine asalin kashin bayan tsarin halittun jikin dan adam. Ya shiga cikin kusan dukkanin hanyoyin ilimin lissafi.
Don cikakken aiki, dole ne mutum ya karɓi wani adadin furotin tare da abinci, wato daga 1 zuwa 1.5 g na furotin da kilogiram 1 na nauyin jiki. Samun wannan adadin sunadaran abu ne kyawawa daga abincin ƙasa (aƙalla mafi yawa). Nau'o'in sunadarai sun dogara da tushen su. Sunadarai sun kasu kashi biyu na sunadarai da na dabbobi. Menene bambanci tsakanin furotin na dabba da furotin na kayan lambu, zamuyi la'akari da ƙasa.
Nau'in sunadarai
Jiki yana karɓar furotin daga kayan asalin dabbobi da na tsirrai, wanda ke tabbatar da rabuwar sunadarai zuwa jinsuna.
A yayin aiwatar da ƙona gram 1 na furotin, 4 kcal na kuzari ya samu.
Don daidaitaccen ƙimar abincin, dole ne a yi la'akari da waɗannan sigogi:
- Adadin furotin a cikin abinci.
- Kasancewar amino acid, wanda ke samar da kimar halittar abinci. Saboda irin wannan polypeptides mai shigowa ne cikin jiki - dabbobi da / ko tsirrai.
- Cikakken shayar da sunadarai a cikin sassan ciki.
Zamuyi magana game da bambance-bambance tsakanin wadannan nau'ikan gina jiki guda biyu a kasa, a wannan bangare zamu bada mafi ingancin hanyoyin sunadarai, na asali da na dabbobi:
- Tushen furotin na dabba: madara, kwai, cuku na gida, nama, kaji, kifi, kayan abinci na dabbobi (kodan zuciya, hanta, da sauransu).
- Tushen furotin na kayan lambu: legumes, Peas, alkama, hatsin rai, quinoa, buckwheat, wasu nau'ikan kwayoyi (almond, gyada).
Yadda za a lissafta furotin da ake bukata
Don gano ainihin adadin furotin da ake buƙata don ci gaban haɓaka, yana da daraja la'akari da dalilai da yawa waɗanda galibi ba a kula da su:
- Net nauyi ba tare da mai jiki. Don haka lambobi masu ban sha'awa zasu zama ainihin gaske kuma karɓaɓɓu. Ana lasafta nauyin nauyi ta amfani da dabara: duka nauyi -% kitsen jiki. Kuma tuni daga ciki, ana lasafta yawan adadin furotin.
- Yawan kumburi. Mutanen da ke da saurin narkewar jiki suna buƙatar matsakaicin 30% ƙananan tsarin gina jiki fiye da mutane masu saurin tafiyar da rayuwa.
- Amino acid abun da ke ciki. Idan kun ci hadadden furotin, lissafa bayanan da ke cikin tebur. Amma idan kuna kan abincin ganyayyaki kuma kuna aiki tare da furotin mai tushen tsiro, yi ƙoƙari ku cika cikakken bayanin amino acid. Don yin wannan, ƙidaya rabin kawai na furotin mai shigowa daga kowane bayanin amino acid.
Teburin yana nuna buƙatar furotin, gwargwadon motsa jiki:
Matsakaicin sashi na furotin kowace rana | Ofarfin motsa jiki |
| 0.3-0.5 g furotin a kowace kilogiram na nauyin jiki. | Don ci gaba da aiki na yau da kullun ba tare da motsa jiki ba |
| 0.7-1 g | Don kula da daidaitattun ƙwayar tsoka yayin farkon matakan horo da baƙin ƙarfe |
| 1- 1.2 g | Don saitin ƙwayar tsoka a hankali cikin yanayin yanayin motsa jiki tsayayye da abun cikin adadin kalori fiye da 10% na amfani |
| 1.5-2 g | Don saitin ƙwayar tsoka a hankali cikin yanayin yanayin motsa jiki, cikin yanayin ƙaramin karancin kalori (har zuwa 10% na yawan cin abincin) |
| 2-2.5 g | Don adana ƙwayar tsoka a cikin yanayin bushewa mai tsanani |
Bari muyi ajiyar nan da nan cewa yawan sunadarin da ya wuce 2 g na kilogiram na nauyin jiki yana buƙatar ƙarin amfani da ruwa - 30 ml ga kowane gram na furotin.
Muna ba da shawarar abu mai ban sha'awa akan abincin furotin!
Menene Bambanci Tsakanin Shuke-shuke da Dabbobin Dabbobi
Don amsa tambayar, menene bambanci tsakanin sunadaran dabbobi da na kayan lambu, bari mu koma ga bayanin sunadaran. Protein ya kunshi amino acid. Jerin jerin amino acid ne wanda ke tantance kaddarorin sunadaran (tushen - Wikipedia).
Amino acid sun kasu kashi biyu marasa mahimmanci da mara mahimmanci. Suna da wannan kadarorin musamman dangane da jikin mutum. Wadanda za'a iya maye gurbinsu za'a iya hada su da jikin mu, wadanda baza'a iya sakewa dasu ba - a'a, zaka iya samunsu sai da taimakon kayan abinci daban-daban.
Rukuni na farko sun hada da arginine, alanine, asparagine, tyrosine, glycine, proline, glutamine, glutamic acid, aspartic acid, cysteine, da serine. Abubuwan mahimmanci sun haɗa da valine, leucine, isoleucine, lysine, tryptophan, threonine, methionine, phenylalanine, histidine.
Wannan bayanin zai taimaka muku fahimtar menene cikakken furotin. Kawai furotin wanda ya ƙunshi cikakken jerin amino acid ana ɗauka kamar haka. Me yasa mutum yake buƙatar cikakken saiti? Gaskiyar ita ce muna buƙatar furotin kamar yadda yake asalin tushen amino acid. Kawai furotin da aka raba zuwa amino acid ne jiki ke amfani dashi azaman kayan gini.
Amino acid din da aka hade a lokacin lalacewar sunadaran "kasashen waje" za'a yi amfani dashi don hada sunadarai na jiki - kyallen takarda, homonoz, enzymes, kwayoyin salula, da dai sauransu.
Don haka, furotin kayan lambu - m protein... Ya cika a cikin amino acid mai mahimmanci kuma baya ƙunshe da cikakkun mahaɗan mahaɗan da ake buƙata don mutane. Wannan shine dalilin da ya sa 'yan wasa masu cin ganyayyaki suke buƙatar samun cikakken haske game da wane irin abinci ne ke ƙunshe da wasu amino acid don ƙirƙirar cikakken abinci mai gina jiki ta hanyar “cakuɗa” maɓuɓɓugan furotin na tsire-tsire (tushe - NCBI - Cibiyar Nazarin Kayan Kimiyyar Halitta ta )asa).
Abincin sunadarai a cikin abinci daban-daban
Sau da yawa zaka iya ji daga wakilan al'umman motsa jiki cewa tsakanin abinci sanannu mai cike da furotin, akwai turkey da naman kaji kawai. A zahiri, wannan yayi nesa da shari'ar.
Hakanan ana samun furotin mai yawa a cikin samfura - musamman, a cikin cikin kaza (17 g cikin 100 g na samfuran), a cikin hanta naman sa (18-20 g cikin 100 g na samfurin).
Gwajin Bovine cikakke ne ga mutane ba tare da son zuciya ba - abubuwan gina jiki a cikinsu shine gram 13 cikin gram 100 na samfurin. Naman sa kodar sun cancanci ambaci - 15,2 g na furotin a cikin 100 g na samfurin. Ganin mawuyacin halin tattalin arziki a ƙasar, zai zama wauta idan aka yi biris da irin waɗannan hanyoyin samar da furotin mai araha.
Kar a manta cewa gawar kaza ba ta nono kawai ba - kafafu da cinyoyi ba su kasa da wannan bangare ba dangane da abubuwan gina jiki - kimanin 16 da 20 g a kan 23 zuwa 27 a kirjin.
Nama
A ƙarshe, bari mu matsa zuwa naman kansa. Mafi yawan nau'ikan na ƙarshe a cikin Tarayyar Rasha sune naman alade da naman sa.
Idan ya zo ga naman alade, da yawa masana harkar motsa jiki a fusace suna birgima ga hanci lokacin da suke ba da shawarar a cire shi daga abincin. Kuma gaba daya a banza! Abubuwan da ke cikin furotin a cikin naman alade 19,4 g na furotin a cikin 100 g na samfurin, tare da mai ƙanshi mai yawa - 7-9 kawai. Kada a manta cewa zaɓi da dafa naman alade ya fi naman sa sauki. Bugu da kari, naman alade mara kyau zai taimaka wa 'yan wasa:
- mafi sauƙin hade sunadarai da carbohydrates, inganta isar da iskar oxygen ga tsokoki saboda abubuwan bitamin B1 da B6 a ciki;
- inganta haɓaka da samar da makamashi, ƙara ƙarfin hali yayin motsa jiki, wanda bitamin B3 ke gudanarwa;
- inganta haɓakar sunadarai, motsawar ƙwayar tsoka da hanzarta haɓaka tsoka saboda bitamin B2.
Yana da mahimmanci mahimmanci cewa naman alade, ba kamar mai naman sa ba, ya fi amfani ga tsarin zuciya.
Bari mu matsa zuwa naman sa. Mafi kyawun tushen furotin ana ɗaukarsa mai taushi. Ya ƙunshi kimanin 19 g na furotin a cikin 100 g na samfurin. Kamar yadda kake gani, babu wani abu mai ban sha'awa - duk da haka, an yi imani da cewa naman shanu shine mafificin tushen furotin fiye da naman alade. Da gaske, wannan bayanin bai dace da gaskiya ba (tushe - littafin "Abincin Abinci: Jagora ga Likitocin", Ed. Daga A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).
Ba wanda zai kasa yin ambaton irin wannan nau'in ingancin na furotin kamar na kifin. Kifi ja ko fari ba shi da mahimmanci. Hake (protein 16 g da 100 g), perch (18.5 g) ko cod (17.5 g) suna dauke da furotin mai inganci kamar na ruwan hoda (21) ko kifi (21.6).
Qwai
Kar mu manta da ambaton farin kwai - mai sauƙin narkewa, yana ɗauke da cikakken zangon amino acid, mai wadataccen sarkar amino acid (BCAAs). Kwai kaza guda daya yana rike da 3-7 g na furotin a matsakaita, ya danganta da rukunin.
An samo asalin sunadaran a sama, kamar yadda zaku iya tsammani, waɗannan sunadaran sunadaran dabbobi ne.
Sakamakon su shine kusan rashin cikakken carbohydrates a cikin 100 g na samfurin - a wasu kalmomin, sun ƙunshi mai, ruwa da furotin.
A gefe guda, wannan ƙari ne ga waɗanda ke bin abinci mai gina jiki mai ƙarancin abinci tare da iyakance carbohydrates a cikin abincin. A gefe guda, babu wanda ya soke buƙatar ɗan adam na zare. Akalla mutanen da ke zaune a yankin Turai na Rasha suna buƙatar shi. Kuma anan hanyoyin samun sunadarai, musamman hatsi, sunzo don ceton mu.
Hatsi
Lokacin magana game da daidaitaccen abinci na wasanni, buckwheat da oatmeal koyaushe suna bayyana. Kuma wannan ba daidaituwa ba ne - na farko ya ƙunshi 12.6 g na furotin a cikin 100 g na samfurin, na biyu - 11 g, kuma a can kuma akwai kimanin 60 g na carbohydrates tare da ƙarancin mai mai ƙarancin (kasa da 5 g). Kuma kodayake sunadaran da ke cikin waɗannan ƙwayoyin ba su da ƙarfi a cikin abubuwan amino acid, tare da yin amfani da shi ta hanyar tushen dabbobin da ke cikin furotin, hatsi ya dace da abincin, ya zama tushen zare da ƙarfi.
Don zama gaskiya, bari muyi tsokaci. Babu fiɗa sosai a cikin hatsi. Mafi kyawun tushe shine ɗanyen ɗanyen kayan lambu. Kar a manta cewa yawan furotin na dabba yana buƙatar hada ƙarin hanyoyin fiber a cikin abincin.
Fa'idodi da cutarwar kowane nau'i
Baƙon abu ne a yi magana game da haɗari ko fa'idodin kowane irin furotin, amma ya kamata a ambata wasu nuances. Haƙiƙar ita ce cewa jikinmu, sakamakon juyin halitta, ya dace da amfani da wasu ƙwayoyin sunadarai kawai.
Abubuwan da ba mu saba da su ba sunadaran furotin a cikin adadin da yawa suna samar da iskar shaka wanda zai iya cutar ko rage jinkirin samun nasarar digiri ɗaya ko wata.
Da farko dai, wannan ya shafi furotin na shuka kuma, musamman, kayan waken soya. Furotin waken soya na dauke da amino acid, wanda jiki ke canzawa zuwa kwayoyin halittar jiki. Wadannan mahadi suna haifar da raguwa a ci gaban alamun karfi, bayyanar kitsen jikin mata, kuma tare da amfani mai tsawo, zasu iya haifar da gynecomastia.
Lura: Wani samfurin dauke da phytoestrogens shine yisti na giya, wanda kuma wasu lokuta 'yan wasa ke amfani dashi saboda yawan sunadarinsa.
Amma wannan ba yana nufin cewa ba kwa buƙatar cin sunadarai na kayan lambu - ya isa ya zaɓi madaidaitan tushe kuma ya iyakance adadin abin zuwa 15-20% na jimillar furotin.
Abun takaici, furotin na dabbobi shima ba daidai bane. Sunadaran da aka samo a cikin jan nama yana dauke da D-carnitine da sauran amino acid a cikin tsarinsa. Lokacin da suka shiga jiki tare da sinadarin adipose, sukan cire cholesterol mai cutarwa da amfani daga gare su. Na farkon yana saurin haɗuwa a cikin alamun cholesterol, wanda ke da mummunan tasiri ga lafiyar tasoshin jijiyoyin jini. Irin wannan ajiyar tana da haɗari musamman ga 'yan wasa sama da shekaru 35.
Kammalawa
Don cikakkiyar haɓakar furotin, muna buƙatar cikakken zangon amino acid. Mun samo shi daga tushen furotin na dabba ko ta hanyar canzawa tsakanin tushen furotin daban na kayan lambu. Wace hanyar da kuka zaɓa ya dogara ne akan ku kawai. Sakamakon amfani da furotin mai inganci shine lafiyayyen fata, ƙusoshi masu ƙarfi, lafiyayyar fata da gashi, ƙarancin kitsen jiki, da ƙoshin lafiya. Bi da abincinku yadda ya kamata! Zama lafiya!
