Protein - shi ne abin da irin kayayyakin? Furotin xin kayan lambu a cikin abin da abinci dauke da? Animal sunadarai a abin da kayayyakin?

Kalmar "furotin" kamata ya unsa da aiki abubuwa, da ciwon a cikin abun da ke ciki na da muhimmanci da kuma muhimmanci amino acid. Wannan su ne iya samar da jikin mutum tare da zama dole samar da makamashi. Sunadaran kula da ma'auni na da yawa tafiyar matakai na rayuwa. Bayan duk, su ne mafi muhimmanci bangaren da rayayyun tantani. Kuma muna bukatar gane da sunadaran - shi ne abin da irin kayayyakin?

amfani Properties

Protein ne daya daga cikin mafi muhimmanci abubuwa domin ci gaba da kasũsuwa, ashe, tsokoki, da jijiyoyin da kyallen takarda. Aka bayyana abu taimaka jiki don su yi yaƙi cututtuka daban-daban da kuma cututtuka, inganta tsarin na rigakafi. Saboda haka, mutum na bukatar cinye a abinci gina jiki. Wanne kayayyakin da aka amince da abu da za a tattauna a kasa.

Protein ne dole ne domin irin wannan tafiyar matakai kamar yadda metabolism, narkewa da jini wurare dabam dabam. A mutum ya kamata ko da yaushe amfani da wannan bangaren a jikinsa zai iya samar da hormones, enzymes da kuma sauran gina jiki. Ƙarancin yin amfani da wannan nazarin halittu "ginin kasa" iya fararwa a rage a cikin juz'i na tsoka hanyar wani rauni, juwa ko jiri, zuciya tabarbarewa, da dai sauransu. Kada ka bari wannan ya faru watakila kawai ya gane fili :. Sunadaran - shi ne abin da irin kayayyakin?

A mafi kyau duka kashi da rana amfani

A lokacin da rana, da jikin mutum dole ne daga 0.8 zuwa 2.0 grams na gina jiki da 1 kg jiki nauyi. 'Yan wasan ma ya kara da dan kadan da doka kashi, kara adadin furotin ci a 2-2.5 grams na gina jiki da 1 kg na jiki nauyi. A cewar masana, da talakawan kudi na liyafar na sama abubuwa a lokaci ya zama 20-30 grams.

Kafin ka shirya ka rage cin abinci, kana bukatar ka ƙayyade: sunadaran - shi ne abin da irin kayayyakin? Abin mamaki, da muka ambata a sama da aka gyara za a iya samu a kusan duk wani abinci.

Dukan abinci ya ƙunshi sunadarai, fats, carbohydrates. Abin da kayayyakin ko kai a kan bincike na ciki na sama aka gyara bambanta kawai a kashi sharuddan. Wadannan Manuniya sa cewa mutane fi son wannan ko da abinci.

Saboda haka, da furotin da za a iya samu a kusan duk wani samfurin. Duk da haka, a cikin al'ada rage cin abinci, tare da sunadarai, iya ƙunsar fats da kuma carbohydrates. Wannan hujja taka a cikin hannãyenku daga cikin 'yan wasa, bukatar yalwa da adadin kuzari, amma ba kyawawa ga waɗanda mutane suke so su rasa nauyi. Domin high quality-gine na jiki da shi na bukatar wani babba adadin furotin shi ne.

Nau'in na gina jiki mahadi

A yanayi na gina jiki da aka samu a cikin iri biyu kayayyakin - a shuka da dabbobi jinsunan. Protein ne classified bisa ga asali. Shan abinci kawai furotin xin kayan lambu (a cikin abin da abinci dauke da wannan bangaren, tattauna a kasa), to la'akari da bukatar wani isasshe manyan adadin abinci wadãtar da waccan mujalla da muka abubuwa. Wannan bayani zai zama mai amfani ga masu cin ganyayyaki. Yana dole ne 10% fiye da lokacin da rage cin abinci dauke da dabba sunadaran.

Wanne kayayyakin dauke da yawa na so abu? Ka yi la'akari da wannan.

dabba sunadaran

Abin da foodstuffs žunshi muka ambata a sama al'amari? Wannan abinci ne nama da kiwo. Irin kayayyakin da ganiya adadin furotin a cikin abun da ke ciki. Sun gabatar da dukan kewayon makawa amino acid iri. Wannan ya hada da wadannan:

• kaji.
• qwai.
• cuku.
• madara.
• magani.
• abincin teku.

furotin xin kayan lambu

Abin da samfurin yana da furotin? Wadannan sun hada da wake, da 'ya'yan itatuwa, da kayan lambu. The sama aka gyara na rage cin abinci ne mai girma tushen furotin zaruruwa ga jiki. Duk da haka, ya kamata a lura da cewa irin wannan kayayyakin da ba su da cikakken har na cewa darajar, wanda aka bai wa abinci na dabba da asali.

Sinadirai sinadaran ba a cikin wakilan da shuka duniya, zai yi kyau sakamako a kan yanayin gashi kuma mutum fata. Fruit za a iya ci raw, yi amfani da su a matsayin kari ga latas da sauransu. Bugu da kari ga wani mafi kyau duka sa na amino acid, suka dauke da zare da fats.

Bari mu zauna a kan jerin aka gyara na rage cin abinci, a cikin abin da furotin da ake samu. A abin da abinci ne da mafi yawan kayyade bangaren? Jerin kasa zai ba da damar amsa wannan tambaya.

Kifi da nama kayayyakin

Za mu fara da jerin dabba gina jiki. A abin kayayyakin - mafi girma da abinda ke ciki?

• Kifayen teku, Kogin:

- kifi: yana da wani high gina jiki taro - 30 g da 100 raka'a; Shi yana da kyau sakamako a kan zuciya da jijiyoyin jini tsarin da kuma tsarin na rigakafi.

- Tuna: 100 grams nau'in kifi ba bayyana 24.4 grams gina jiki.

- irin kifi: 20 grams na gina jiki.

- herring: 15 grams.

- Pike: 18 grams.

- Bass: 19 grams.

- hake: 16 grams.

• Rabbit - yana dauke da mafi abin da ake ci nama. Ya ƙunshi wani karamin adadin kitse. 200-gram rabo daga irin wannan nama ne 24 grams na tsarki gina jiki. Bugu da kari, zomo arziki nicotinic acid (game da 25% na da kullum amfani na al'ada).
• Lean nama - mafi yawan furotin da aka samu a cikin gindi da kuma sirloin. A 200 grams na samar da nama yana game 25 grams gina jiki. Cow nama ne ma mai arziki a cikin linoleic acid da kuma tutiya.
• Kwai fata da kuma dukan qwai. Kayyade kayayyakin ne halin da cikakken sa na ba makawa amino acid iri. Saboda haka, a kaza qwai asusu domin 11.6 grams gina jiki. Kuma a quail - 11.8 grams. Protein samu a qwai yana da wani low yawan jiki mai, da tunawa. Har ila yau, wannan samfurin iya fariya a gaban manyan yawa na bitamin da kuma ma'adanai. Bugu da kari, da kwai fari yana da babban rabo daga zeaxanthin, lutein, kuma carotenoids.
• Turkey da kuma kaji. A 100 gram rabo daga nama ƙunshi game da 20 grams na gina jiki. A togiya ne fuka-fuki da kafafu. Turkey da kuma kaza ne ma Dietetic kayayyakin.

hatsi

Protein mahadi ba a tsire-tsire ba ya cikin jinsin na high-sa kayan. Haka kuma, ya kamata a lura da cewa mafi kyau sakamako a kan jikin iya da mai hade da legumes da hatsi. Wannan hanya damar zuwa samu mafi cikakken kewayon amino acid.

• Krupa - kunshi dukan hatsi. Suna steamed, bushe. Kuma ƙasa da daidaito na grits. Yana auku dama irin wannan samfurin arziki a cikin furotin:

- buckwheat - 12,6 grams na gina jiki.

- alkama - 11.5 grams.

- Rice - 7 grams.

- lu'u-lu'u sha'ir - 9 grams.

- sha'ir groats - 9.5 grams.

• Oatmeal kuma bran - suna iya exert mai amfani tasiri jihar na jini, Munã rage cholesterol matakai a cikinsa. Products sanya daga wadannan sinadaran, da kuma sunadarai arziki a cikin magnesium (100 g yana da 11 grams na tsarki gina jiki).

legumes

Ba mamaki, da yawa daga cikin Far Eastern al'ummai fi son soya da kuma wake. Lalle ne, a cikin wadannan al'adu akwai wani babba adadin furotin. A cikin waken soya kusan ba monosaturated fats kamar cholesterol kuma.

• Wake - yawanci a cikin irin abinci dauke da bitamin da PP, A, C, B6, kuma B1, wasu ma'adanai - phosphorus da kuma baƙin ƙarfe. A rabin kofuna (100 g) na karshe samfurin akwai 100-150 kcal, da gina jiki - game da 10 grams.
• Alkamarta - 24 grams.
• Chickpeas - 19 grams.
• Waken soya - 11 grams.

kiwo amfanin

Idan muka magana game da abinci dauke da dabba gina jiki (a cikin abin da kayayyakin shi ne samuwa, da aka nuna a kasa), ba shi yiwuwa ba a taba wannan category:

• madara irin kayayyakin. A digestibility da fari akwai low-mai iri. A nan su ne:

- curdled - 3 g;

- yoghurt - 2.9 grams.

- Milk - 2.8 grams.

- ryazhenka - 3 g;

- cuku - daga 11 zuwa 25 grams.

Tsaba da kuma kwayoyi

• Quinoa - ganye na Kudu American asalin, tsarin vaguely reminiscent na sesame tsaba itace. Wannan samfurin ne samuwa a babba yawa na magnesium, baƙin ƙarfe, jan kuma manganese. The gina jiki bangaren shi ne a kusa da 16 grams.
• Walnuts - 60 grams.
• Semena Chia - 20.
• sunflower tsaba - 24.

'Ya'yan itãcen marmari da kuma kayan lambu

Irin rage cin abinci ne iya alfahari da wani mafi kyau duka rabo na bitamin C da kuma A. Sun zo da selenium. Kalori da kitsen bangaren ne sosai low a wadannan kayayyakin. Saboda haka, a nan ne babban kayayyakin da wani high gina jiki abun ciki:

• Broccoli.
• ja barkono.
• albasarta.
• bishiyar asparagus.
• tumatur.
• strawberries.
• Collard ganye da sauransu.

Sunadaran da carbohydrates

Don kwanan wata, akwai mutane da yawa abun da ake ci. Suna kullum bisa wani dace hade na gina jiki, mai kuma carbohydrates. Samun a kalla da Atkins rage cin abinci. Wannan shi ne wani fairly sanannun glycoprivous rage cin abinci. Hankali nazarin shawarwari, kowane karatu tambaya mai ma'ana tambaya: "Wannan shi ne abin da kayayyakin ne sunadaran da carbohydrates waxanda suke da ba?" Kasa mun yi la'akari da babban kayayyakin daga ra'ayi daga cikin abun ciki daga cikin wadannan abubuwa:

1. Nama. Wannan samfurin ba shi da carbohydrates, duk da haka, rikitarwa aiwatar da aiki da kayan yaji salts da kuma sukari iya da ɗan canza tsarinta a ƙãre form. Wannan shi ne dalilin da ya sa tsiran alade, naman alade da sauran Semi-ƙãre kayayyakin ba za a iya dangana ga abinci mai arziki a cikin abubuwa sadãki. Isasshe babban taro na gina jiki da aka lura a naman maraki, turkey, nama, naman alade, da ɗan rago, kifi da sauransu.
2. A cikin madara da kuma dukan kayayyakin samu daga shi ne ba monosaccharides. Cream cuku da (m) an halin da low abun ciki na carbohydrates.

Foods low a gina jiki

Foods da low gina jiki abun ciki na iya ba da irin wannan amfani tasiri a jiki kamar cikakken sinadaran. Duk da haka, shi ne shawarar ba gaba daya ware su daga cikin abinci.

Saboda haka, abin da abinci mai gina jiki kadan:

• marmalade - 0 grams.
• Sugar - 0.3 grams.
• Apples - 0.4 grams.
• rasberi - 0.8 gram.
• russules raw - 1.7 grams.
• prunes - 2.3 grams.

Ci gaba jerin iya zama mai dogon lokaci. A nan, mun gano mafi matalauta gina jiki abun ciki abinci.

ƙarshe

Amsa tambaya "sunadaran - shi ne abin da irin kayayyakin", muna fata cewa kayi cikakken fahimta yadda muhimmanci shi ne don samun jiki zuwa wani daidaita cin abincin nasu. Saboda haka wajibi ne a tuna da cewa, ko ta yaya amfani da sunadarai, fats da kuma carbohydrates ne ma mutane cikin bukata.