John Myers
Sunadaran sunadaran gaske kuma suna da mahimmanci ga wadatar kayan abinci na jikin mu. Amma waɗanne abinci ne ke ɗauke da furotin kuma ta yaya zan tabbatar da ingantaccen wadataccen furotin har ma da cin ganyayyaki? Anan zaku sami amsoshin.
Menene furotin?
A kimiyyance, sunadaran, kuma aka sani da sunadaran, dogon sarƙoƙi ne na amino acid. Akwai jimillar amino acid guda ashirin daban-daban, takwas daga cikinsu suna da mahimmanci, watau mahimmanci. Tun da jiki ba zai iya gina su da kansa ba, dole ne a ci su da abinci. Bayan ruwa, sunadaran sune babban bangaren jikinmu (ruwa 60%, furotin 17%, mai 14%, carbohydrates 1-2%, sauran sauran). Sunadaran suna taka muhimmiyar rawa wajen gina tsoka. Sunadaran suna kuma shiga cikin tsarin garkuwar jiki, farfadowar tantanin halitta, zubar jini, da jigilar muhimman abubuwa a cikin jiki. Enzymes da hormones suna samuwa daga sunadarai. A matsayin daya daga cikin manyan sinadirai guda uku kusa da carbohydrates da fats, sunadaran kuma sune tushen makamashi mai mahimmanci. Kowane gram na furotin yana samar da kilocalories 4-5, kamar gram ɗaya na carbohydrates. Rabin adadin kuzari ke nan a cikin gram na mai mai kilo tara. Don haka sunadaran suna ƙara zama mahimmanci idan ana maganar rage kiba lokacin da ƙididdiga na BMI ke nuna kiba. Har ila yau, karanta ƙarin game da sauran tasirin amino acid.
Duk sunadaran suna daya?
Ma'auni na ingancin sunadaran a cikin abinci shine darajar nazarin halittu (BV). Ana auna wannan ta adadin da rabon amino acid daban-daban da juna. Mafi girman BW, mafi yawan furotin daga abinci - ko daga tushen furotin na dabba ko vegan - ana iya jujjuya su zuwa furotin na ƙarshe.
An bayyana Cikakken Kwai tare da DP na 100. Halin dabi'un halittu na sauran abincin da ke dauke da furotin suna ƙasa: naman sa (BV = 92), tuna (BV = 92), madarar saniya (BV = 88), waken soya (BV = 85), cuku (BV = 84), shinkafa (BV = 81), dankali (BW=76-98), wake (BW=72), Masara (BW=71), Alkama (BW=57).
Mutum na iya ƙara DP ta hanyar haɗa abinci: 36% kwai + 64% dankali (DP = 136) ko 75% madara + 25% alkama gari (DP = 125) ko 51% madara + 49% dankali (DP = 101). Wannan yana da mahimmanci musamman idan kun guje wa abincin dabba tare da babban BW - kamar a cikin cin ganyayyaki ko cin ganyayyaki - ko fi son rage cin abinci mai gina jiki.
Cikakke kuma siriri tare da furotin
Tasirin satiety da kwakwalwa ke fahimta ya fi girma bayan cin abinci mai wadataccen furotin fiye da bayan cin abinci mai arzikin carbohydrate ko mai mai. Har yanzu dai ba a fayyace ainihin dalilin hakan ba a kimiyance. Abin da ya tabbata, duk da haka, shi ne cewa siginonin cikin gida da amino acid ke aika wa kwakwalwa suna da ƙarfi sosai ta yadda jin gamsuwa ya daɗe.
Tunda furotin, ba kamar carbohydrates ba, yana kiyaye matakan sukari na jini, wannan kuma yana ba da gudummawa ga gamsuwa, watau rashin yunwa. Ba zato ba tsammani, babban sakin insulin, wanda ya zama dole don rage girman sukarin bayan abinci mai wadatar carbohydrate, kuma an hana sakamakon hypoglycaemia. Abubuwan sha'awar jin tsoro suna nisa, wanda ke da mahimmanci musamman lokacin rasa nauyi. Daga cikin wasu abubuwa, cin abinci bisa hanyar Montignac yana amfani da wannan tasiri.
Bugu da kari, abinci mai gina jiki kamar nama ko kifi suna da karancin kuzari. Wannan yana nufin cewa suna samar da ƙananan adadin kuzari a kowace g 100 kuma saboda haka sun dace don rasa nauyi. Tip: Idan kuna yin wasanni masu juriya, yoga, ko Pilates a lokaci guda, kuna hana tasirin yo-yo!
Hakanan yana da ma'ana ga masu ciwon sukari su maye gurbin abinci mai arzikin carbohydrate da abinci mai wadatar furotin saboda hakan na iya rage adadin insulin da ake buƙata a cikin jini.
Abubuwan girke-girke masu wadatar furotin: litattafai da sababbi!
Lokacin neman abinci da girke-girke masu wadatar furotin, samfuran dabbobi (misali tuna, kaza, cuku irin su Emmental ko Maasdammer) galibi suna gaba ta fuskar inganci da yawa. Amma tushen furotin na vegan irin su goro, tsaba da tsaba da kuma legumes (kaji, waken soya ko gyada) suma suna iya ƙunsar adadi mai yawa na furotin. Don haka ba wai kawai suna da mahimmanci ga abinci mai cin ganyayyaki da furotin na vegan ba. Kuna iya wadatar da girke-girke na yin burodi tare da goro da tsaba a cikin kullu don ƙunshi furotin.
A cikin 'yan shekarun nan mun sami ƙarin ƙaramar abincin maraice mai ƙarancin carbohydrate da sandwiches na furotin akan ɗakunan ajiya da kuma wurin masu tuya. Irin waɗannan abubuwan da aka toya sunadaran suna ɗaukar koyaswar cewa carbohydrates suna sakin insulin da yamma kuma don haka ana hana ƙona kitse. Duk da haka, duk wanda ya dogara da burodin furotin lokacin rasa nauyi ya kamata ya yi hankali. Domin rage darajar carbohydrate shima yana tare da babban abun ciki mai kitse kuma don haka ƙarin adadin kuzari. Mutanen da ke fama da rashin haƙuri suma su guje wa gurasar furotin, saboda ya ƙunshi furotin alkama (gluten), linseed ko sunflower tsaba da kuma furotin soya da lupine.
Ƙarin madadin fulawa daban-daban kamar kwakwa, linseed, ko garin goro kuma yana haifar da haɓakar furotin mai yawa lokacin yin burodi da dafa wasu jita-jita.
