A abin kayayyakin ne mafi yawan furotin na lafiya rage cin abinci

Sunadaran - ainihin "kaya" da ta sa up tsokoki, gabobin, kusoshi, gashi, fata. Wadannan na gina jiki shafi na rigakafi da kuma jijiyoyi, taimaka samar da enzymes. Tsarin sunadaran kunshi sinadaran raka'a kira amino acid. Sun zo a cikin jiki da abinci. La'akari da ainihin abinci, amfani da wadda za ta samar da ku tare da zama dole amino acid.

Yana da muhimmanci a san wanda kayayyakin ne mafi gina jiki. Tun lokacin da gaira adversely rinjayar da mutum yanayin, ya bayyanar da kiwon lafiya. Yara suna bukatar gina jiki ci a hannun dama yawa. In ba haka ba, inda hakan su girma da kuma ci gaba. A manyan yawan amino acid da aka nuna wa mutane hannu a wasanni, kazalika da ciwon nauyi jiki aiki.

La'akari da, a cikin abin da kayayyakin ne mafi yawan furotin, kazalika da yadda sauki shi ne tunawa da jiki. Rabawa da wani amino acid tare da high-sa, da cewa wani mutum samun daga abinci na dabba asali, da kuma m, a tsire-tsire. Norma gina jiki ci dabam. Ya dogara da jinsi, yanayin wuri, shekaru, jiki aiki da kuma wasu dalilai. Average gina jiki da bukatun ga ya fara tasawa ne 50 zuwa 100 m.

Saboda haka, abin da abinci dauke da mafi gina jiki? Idan ka ci a kowace rana game da 250 grams na naman sa, sa'an nan jikinka za a bayar da kullum kudi. Amma ba dukan mutane cinye dabba abinci, domin cin ganyayyaki don samun dama adadin furotin kana bukatar ka ci more servings na legumes girma. Mutane da yawa amino acid dauke a cikin soya a cikin toho hatsi.

Duk da haka, a cikin abin da kayayyakin mafi gina jiki? Qwai dauke game da 17% gina jiki. Yana da kyau samamme ta jiki. Cin biyu qwai, ku samar da jiki da 17 grams. gina jiki. Idan ka tsunduma a fitness, to, wannan samfurin za a iya ci bayan wata motsa jiki, saboda yana da low-kalori da kuma ba da taimako zuwa ga samuwar Layer na mai.

A gida cuku 14% na amino acid. Wannan shi ne mafi alhẽri tunawa, za a iya kara zuwa yogurt, kefir ko sugar.

Cuku - daya daga cikin mafi high-kalori abinci, amma kuma a kan abun ciki na gina jiki, shi ne shugaban - 30% da 100 grams na samfur.

A abin kayayyakin ne mafi yawan furotin da kuma ta haka sun low kalori? Kaji nama ya ƙunshi fiye da 15% na amino acid. An shawarar da nutritionists lokacin da daidaita cin abincin nasu.

Naman sa - wani shugaba a kan abun ciki na gina jiki. Yana ba kasa da 25% na amino acid, yin shi da wani makawa samfurin ga wani lafiya rage cin abinci. Ga shi ne yiwu ga rarraba da hanta. Yana ba na baya zuwa nama gina jiki abun ciki.

Kifi - babban kari ne a wani lafiya rage cin abinci. Amino acid abun ciki a cikin shi ya dogara da irin - daga 15 zuwa 25%. Wannan samfurin ne abin da ake ci daidai digestible. Low-kitsen iri za a iya ci ko da yamma, su ne low a da adadin kuzari. Shugabannin a kan abun ciki na gina jiki su ne: mullet, sardines, tuna, anchovies, kifi, mackerel, mullet, pollack, kifi, Arctic cod.

Daga kayan lambu da kayayyakin gina jiki arziki soya - 14%. Ana amfani da na dafa daban-daban jita-jita. Soya - shi ne mai kyau madadin nama delicacies. Wannan samfurin ana amfani da matsayin ado.

A wasu kwayoyi mafi gina jiki? A farko wuri walnuts. Protein abun ciki na - 14%. Yana irin goro daidai samamme ta jiki. Daily na kullum ga adult Averages 150 c. Rich a gina jiki da kuma hazelnuts, cashews, gujiya, almonds. Sun ƙunshi daga 15 zuwa 26% gina jiki. Yana da kyawawa don jiƙa kafin amfani da kwayoyi.

Mutane da yawa amino acid a cikin kabewa tsaba, sesame tsaba, sunflower tsaba. Da abun ciki na digestible gina jiki wanda jeri daga 19 zuwa 30%. Da tsaba dole ne a bushe, kamar yadda suka kiyaye cewa kwayoyin tsarin, wanda wajibi ne ga jikin mu. A wannan yanayin, da samfurin da aka sauƙi assimilated.