John Myers
Furotin fis ƙanƙara ne, tushen kayan lambu zalla na amino acid wanda kuma ke da wadatar baƙin ƙarfe - ba kawai ga 'yan wasa da masu cin ganyayyaki ba har ma ga tsofaffi waɗanda ke son hana asarar tsoka. Amino acid a cikin furotin na fis na iya haɗawa da sauran sunadaran kayan lambu ta yadda za a ƙirƙiri furotin mai darajar halittun dabbobi. Ga 'yan wasa masu ƙarfi, furotin fis ɗin yana da mahimmancin ƙari ga isassun horo, kuma mutanen da suke so su rasa nauyi suna amfani da furotin fis don hanzarta asarar nauyi.
furotin fis don ƙarfafa tsokoki da ƙarfi
Sunan furotin na fis ɗin ya ƙunshi haɗuwa mai inganci mai mahimmanci na amino acid masu mahimmanci da marasa mahimmanci. Amino acid, bi da bi, su ne tushen tushen gina jiki na furotin na jikinmu kuma don haka nama na jikin mu ciki har da tsokoki.
Amma ba kawai nagartaccen tsokoki da aka gina daga amino acid ba, har ma da lafiyayyen fata mai santsi, kyakkyawan gashi, da tsarin rigakafi mai aiki daidai.
Daidaitaccen samar da amino acid shima yana da alaƙa da ƙarfi mai ɗorewa - musamman idan an kula da manyan matakan amino acid arginine.
Kuma ana samun arginine musamman a cikin furotin na Peas a cikin adadi mai yawa - wato kusan gram 7 na arginine a kowace gram 100 na furotin fis. Furotin whey da ake yabawa sau da yawa, a gefe guda, ya ƙunshi kashi ɗaya bisa huɗu na adadin arginine.
Sunadaran fis kuma yana da wadata musamman a cikin lysine, amino acid wanda - tare da arginine - na iya zama da amfani sosai ga mutane masu aiki.
Amino acid don ƙarin aiki da lafiya
Amino acid lysine yana daya daga cikin muhimman amino acid. Waɗannan amino acid ne waɗanda jiki ba zai iya samar da kansa ba don haka dole ne a ci shi da abinci.
Lysine yana da ayyuka da yawa a cikin jiki. Alal misali, yana da hannu a cikin shayar da calcium don haka yana da mahimmanci ga lafiyar kashi.
Lysine kuma yana taka muhimmiyar rawa wajen samar da collagen. Collagen, bi da bi, wani muhimmin sashi ne na nama mai haɗin gwiwa (kasusuwa, guringuntsi, fata, tendons), ta yadda tsarin musculoskeletal zai sha wahala sosai idan akwai rashi na lysine.
Lysine kuma shine mafarin zuwa carnitine, wani abu da aka yi daga amino acid guda biyu: lysine da methionine.
Carnitine yana taka muhimmiyar rawa wajen ƙona mai kuma yana jigilar fatty acid kai tsaye zuwa tsire-tsire masu ƙarfi na tantanin halitta - mitochondria. A can, ana ƙone fatty acids kuma an canza su zuwa makamashi.
Rashin ƙarancin carnitine, don haka, yana nufin cewa ba za a iya rushe kitse ba. A saboda wannan dalili, ana ba da shawarar carnitine lokaci-lokaci azaman kari na abinci don rakiyar abinci don haɓaka ƙona mai.
Mafi kyawun wadatar carnitine yana da tasiri daidai daidai akan wasan motsa jiki. Domin musamman a wasanni na juriya, kwayoyin halitta sun dogara da ikonta na tattara ƙarin tanadi daga ƙonewar fatty acid.
Carnitine kuma yana iya samun tasiri mai fa'ida sosai akan cholesterol da matakan kitse na jini - kamar yadda binciken da masu ciwon sukari ya nuna. A cikin ciwon sukari, matakan carnitine suna da alama a kai a kai suna raguwa sosai (kazalika a cikin mutanen da ke fama da damuwa mai yawa). A lokaci guda, masu ciwon sukari suna da ƙarancin ƙwayar cholesterol.
A cikin binciken na 2009 da aka buga a cikin American Journal of Clinical Nutrition, masana kimiyya a Jami'ar Catania a kudancin Italiya sun gano cewa kari na carnitine ba kawai rage yawan cholesterol ba amma har ma matakan triglyceride.
Samar da dacewa da carnitine ko lysine saboda haka wani bangare ne na lafiyar gabaɗaya wanda bai kamata a yi la'akari da shi ba, kuma ya kamata a guji ƙarancin lysine a kowane farashi.
Protein fis yana hana rashi lysine
Karancin Lysine na iya faruwa musamman lokacin da hatsi shine babban tushen furotin tunda lysine yana cikin ɗan ƙaramin adadin furotin na hatsi.
Halin rashi na iya yiwuwa tare da abinci na tushen shuka kawai idan 'yan legumes da ba a cinye kayan waken soya a lokaci guda.
Abin takaici, alamun ƙarancin lysine ba su bayyana ba kuma suna iya nuna wasu dalilai da yawa. Misali daya shine gajiya. Amma kuma tashin zuciya, bacci, rashin ci, rashin natsuwa gabaɗaya, zubar da jini, har ma da anemia (ƙananan adadin jini), da rashin girma ga yara.
Ko da har yanzu hukumomin da suka cancanta ba su tsara ƙimar ƙa'idodi na hukuma don buƙatun amino acid ɗin kowane mutum ba, ana ɗaukar matsakaicin matsakaicin buƙatun lysine na yau da kullun na 800 zuwa 3000 MG ga mutumin da ke auna kilo 70.
Wani ɓangare na furotin fis mai inganci (20 g tare da abun ciki sama da kashi 80 cikin ɗari) ya riga ya ba da kusan 500 MG na lysine.
Babban matakan lysine da arginine a cikin furotin fis sun riga sun sami babban tasiri akan haɓaka aiki da jimiri.
Amma furotin na fis yana inganta ci gaban tsoka da farfadowar tsoka ta wata hanya - wanda ba kawai ban sha'awa ga 'yan wasa ba ne, har ma ga tsofaffi waɗanda, ta hanyar samar da furotin mai kyau, kuma suna hana raunin tsoka mai gina jiki kuma don haka ba kalla hadarin fadowa tare da su ba. duk abubuwan da ke hade zasu iya rage sakamako.
Furotin fis yana inganta ginin tsoka da farfadowar tsoka
Ƙarfin ƙarfi mai ƙarfi - amma a ƙarshe kowane aikin yau da kullun - yana haifar da alamun lalacewa da tsagewa akan ƙwayar tsoka. Don haka kwayoyin halittarmu a kullum suna kokarin samun amino acid daga sunadaran da ake shigar da su ta hanyar abinci da kuma amfani da su wajen gyarawa da farfado da tsokoki.
Don wannan dalili, furotin fis yana ba da adadi mai yawa na waɗannan amino acid waɗanda ke da mahimmanci musamman ga ginin tsoka.
An ce amino acid ana kiran su BCAA, wanda shine gajarta ta Ingilishi don amino acid mai rassa (Branched-Chain Amino Acids). Wadannan sun hada da amino acid leucine, isoleucine, da valine.
Kashi 40 na abubuwan da muke buƙata na yau da kullun na mahimman amino acid yakamata su fito daga BCAAs.
Wannan yana nufin cewa dole ne a cinye su da yawa fiye da sauran muhimman amino acid. Sunan furotin na fis zai iya zama tallafi mai kyau a nan. Yana ba da ƙimar BCAA waɗanda suka kusan girma kamar furotin whey.
Idan an ba ku da kyau tare da BCAA, ya kamata ya yiwu a hana asarar tsoka da gajiya da wuri a wasanni masu juriya.
Protein na fis kuma yana iya hana gajiya a cikin rayuwar yau da kullun da ba wasa ba, wato tare da taimakon ƙarfe mai yawa.
Protein Pea - Sabis 1 yana ba da kashi 30 na buƙatun ƙarfe na yau da kullun
Guda ɗaya kawai (20-25 g) na furotin fis a kowace rana ya ƙunshi kashi 30 na baƙin ƙarfe da mace take bukata, wanda ya kai kusan MG 15 na baƙin ƙarfe (a cikin maza yana kusan 10 MG).
An san baƙin ƙarfe muhimmin sashi ne na ilimin halittar ɗan adam kuma ana amfani dashi misali da ake buƙata don jigilar iskar oxygen a cikin jini.
Iron kuma shine muhimmin sashi na yawancin enzymes don haka yana shiga cikin halayen da yawa a cikin kwayoyin halitta.
Daya daga cikin wadannan enzymes dauke da baƙin ƙarfe shine catalase, wanda ke rushe toxin hydrogen peroxide na rayuwa kuma don haka yana kare tantanin halitta daga lalacewa.
Kamar yadda aka saba da baƙin ƙarfe na tsire-tsire, baƙin ƙarfe daga furotin na fis shima ba shi da haemic, watau baƙin ƙarfe trivalent, ana iya ƙara shanye shi idan aka haɗa rabon furotin ɗin yau da kullun tare da ruwan lemu da aka matse ko ɗanɗano ɗanɗano lemun tsami. ruwan 'ya'yan itace.
A daya bangaren kuma, kofi, shayin baki, ko abinci mai dauke da sinadarin calcium bai kamata a sha ko kuma a sha a lokaci guda da shan furotin na fis ba, domin suna iya hana shan sinadarin iron.
Protein fis yana inganta tasirin abincin ku
Sunadaran kuma haka kuma furotin na fis yana nuna abin da ake kira "thermal" sakamako.
Wannan yana nufin cewa lokacin da aka narkar da su a cikin jiki, ana haifar da zafi kuma, haka kuma, narkewar sunadaran yana buƙatar karin kuzari fiye da narkar da carbohydrates ko mai.
A bayyane yake, har zuwa kashi 30 na adadin kuzari sun riga sun ƙone yayin narkewar sunadaran.
Wani bincike da aka buga a cikin Mujallar Nutrition a shekara ta 2011 ya kuma nuna cewa furotin na fis ɗin da ake sha ana sha minti 30 kafin a ci abinci ya cika da yawa ta yadda ake cinye babban abincin.
Idan, a gefe guda, batutuwa sun ci whey ko furotin kwai a matsayin mai farawa, wannan tasirin bai bayyana ba kuma sun ci abinci na al'ada. Sunan furotin na fis yana tallafawa asarar nauyi ta wata hanya:
Sunadaran fis na rage matakan sukarin jini
Lokacin da kuke cin abinci mai wadatar carbohydrate, matakan sukari na jini yana tashi ta dabi'a, wanda ke haifar da pancreas don sakin adadi mai yawa na insulin.
Insulin yana tabbatar da cewa carbohydrates (a cikin nau'in glucose) suma suna shiga cikin sel, inda ake ƙone su ko adana su (a cikin nau'in glycogen da/ko mai).
Abincin da aka yi daga keɓaɓɓen carbohydrates musamman (shinkakken shinkafa, farar burodi, kayan zaki) yana ƙara yawan sukarin jini a cikin dogon lokaci, yana haɓaka ajiyar kitse, kuma yana iya haifar da haɓakar juriya na insulin (wanda ya riga ya fara kamuwa da ciwon sukari na 2) a cikin dogon lokaci.
Koyaya, maye gurbin keɓaɓɓen carbohydrates tare da abinci mai kyau da haɓaka abinci tare da furotin masu inganci yana haifar da ingantaccen tsari na sukarin jini da matakan insulin. Sakamakon haka shine an hana ajiyar kitse da yawa.
Furotin Pea yana da tasirin antioxidant da anti-mai kumburi
Wani binciken da aka buga a cikin 2012 ya nuna cewa furotin na fis na iya samun tasirin antioxidant da anti-mai kumburi.
A cikin wannan binciken, furotin fis ya hana nitric oxide da aka samar a lokacin metabolism na tantanin halitta, wanda zai iya haifar da lalacewar tantanin halitta da yawa.
Hana abubuwan da ke haifar da kumburi ta hanyar furotin fis shima yana da mahimmanci ta yadda za'a iya la'akari da furotin na fis ɗin sosai a matsayin wani ɓangare na abinci mai wadatar abubuwa masu mahimmanci don rigakafin cututtuka na yau da kullun, waɗanda galibi ana danganta su da latent. (wanda ba a sani ba) matakai masu kumburi.
Duk da haka, furotin na fis ba wai kawai yana da fa'ida ba saboda yana ɗauke da abubuwa masu fa'ida da yawa, amma kuma saboda baya ƙunshi abubuwa da yawa don haka yana da sauƙin narkewa.
Protein Pea: manufa ga masu fama da rashin lafiyan
Sunadaran fis shine hypoallergenic, yana sa ya zama manufa ga mutanen da ke da rashin lafiyar jiki da rashin haƙuri na abinci waɗanda ba sa jure wa ƙwai, kiwo, ko kayan waken soya.
Protein fis a dabi'a ba shi da waken soya, ba shi da alkama, mara kwai, mara lactose, kuma babu furotin madara. Duk da haka, masu fama da rashin lafiyar jiki ko mutanen da ke da rashin haƙuri dole ne su kalli jerin abubuwan sinadaran yayin siyan foda na furotin.
Domin sau da yawa kuna samun filaye, canza launi, kayan zaki, masu maye gurbin sukari, ko wasu abubuwan da zasu haifar da rashin haƙuri a cikin mutanen da suka riga sun kasance masu hankali.
Don haka idan ka sayi foda mai gina jiki, tabbatar da cewa bai ƙunshi kowane sinadarai masu mahimmanci ba kuma furotin yana da kyau 100% mai tsabta kuma mai gina jiki.
Protein fis: yi hankali tare da rashin haƙuri na histamine
An yi la'akari da peas koren da za a iya jurewa da kyau a cikin yanayin rashin haƙuri na histamine (HIT), don haka ana yin haƙuri lokaci-lokaci amfani da ƙananan kuɗi. Duk da haka, furotin na fis ba a yi shi daga koren wake ba, amma daga ɓangarorin wake, watau bawo cikakke. Wadannan suna daga cikin legumes da ake daukar su a matsayin masu 'yantar da histamine, wanda ke nufin cewa suna iya kara kuzarin sakin histamine a jiki.
Duk da haka, musamman tare da rashin haƙuri na histamine, zai iya zama daban-daban, don haka kyakkyawan ma'anar wake shine:
Idan kuna son yin hankali, yi ba tare da peas da samfuran da aka yi daga gare su ba. Duk wanda kawai ya sami HIT a hankali ko kuma ya jure wa wasu abinci waɗanda yawanci ba su dace da HIT ba, gwada ɗan ƙaramin furotin na fis (misali daga abokai) don ganin yadda yake aiki.
Protein Pea: Tushen Purine?
Idan ana maganar legumes, tambaya ta kan taso kan yadda abun cikin su na purine yake da yawa. Purines wani bangare ne na kwayoyin halitta don haka ana samun su a cikin dukkan kwayoyin halitta. Mafi yawan tattarawa da wadatar tantanin abinci shine, mafi girman abun cikin sa na purine gabaɗaya.
A cikin jiki, an rushe purines zuwa uric acid. Duk da haka, lokacin da adadin uric acid na jini ya tashi da yawa, uric acid zai iya haifar da matsalolin lafiya kamar B. zuwa gout ko duwatsun koda.
Abincin da ke da wadata musamman a cikin purines sun haɗa da sardines, mackerel, herring, broth, offal, da caviar.
Matsakaicin tushen purines sun haɗa da nama, kaji, kifi, da wasu kayan lambu kamar: bishiyar asparagus, busasshen wake, lentil, namomin kaza, da busasshen wake.
Abin sha'awa, duk da haka, binciken ya nuna cewa abincin da ake amfani da shi na purine a fili ba a rarraba su ta hanyar kwayoyin halitta kamar yadda suke da damuwa kamar abincin dabbobi masu wadata - ko da abin da ke cikin purine ya kasance iri ɗaya.
Sabili da haka akwai alamar haɗarin gout daga cin abincin teku da nama, amma ba daga amfani da tushen tsire-tsire na purines ba.
Da sashi
Don cimma kyakkyawar farfadowar tsoka bayan motsa jiki na yau da kullun, sanannen mai horar da motsa jiki na Amurka kuma kocin nauyi Tom Venuto (marubucin "Burn Fat, ciyar da tsoka") ya ba da shawarar cewa 'yan wasa masu ƙarfi su ɗauki 30 zuwa 50 g na furotin da aka tattara - wanda shine kashi biyu na yau da kullun yana daidai da gram 20 zuwa 25 na furotin.
Mutanen da kawai suke so su kara yawan abincin su tare da furotin mai inganci kuma ba su yin wani takamaiman horo na nauyi ya kamata su dauki nau'i ɗaya ko biyu na furotin foda bisa ga bukatun su da abincin su.
Sunan furotin na fis: Cikakken haɗin amino acid
Ana iya ƙara darajar nazarin halittu na furotin fis har ya kai ga darajar furotin whey. Wannan yana da sauƙin yi ta hanyar haɗa furotin na fis tare da furotin shinkafa - a cikin rabo na 30:70 (30% furotin fis, 70% furotin shinkafa).
Yayin da furotin shinkafa ba shi da adadi mai yawa na lysine a cikin furotin na fis, furotin shinkafa yana samar da amino acid methionine, wanda kuma ba a samun adadi mai yawa a cikin furotin na fis amma ana buƙatar samar da carnitine da aka gabatar a sama.
Ta wannan hanyar, duk amino acid ɗin suna samuwa ga kwayoyin halitta a cikin adadin da ake buƙata kuma yana iya zana daga cikakken "kayan gini" don gina sunadaran gina jiki.
