Yaya za a yi amfani da furotin don asarar nauyi?

Furotin shine tsarin asali na dukan kwayoyin halitta. Ya kamata kawai a hada da ku cikin abincin yau da kullum. Amino acid, wanda yake samarwa, bada izinin dawo da sunadaran jiki. Protein wani abu ne mai mahimmanci wanda yake tsara tsarin gyaran fuska, domin saboda tsarin narkewa jiki yana amfani da manyan makamashi. Ta yaya furotin ke taimakawa wajen rasa nauyi?

Darajar furotin - abun da ke ciki

Don fahimtar dalilin da yasa sinadarin sunada amfani da yadda yake taimakawa wajen aiwatar da asarar nauyi, dole ne mu fara fahimtar abun da ke ciki. Ana hada dukkanin sunadarai a cikin dukkan kwayoyin halitta da kuma gabobin jiki, amma yawancin su yana shiga cikin tsokoki da hanta.

Furotin yana da tsarin nau'i uku, wanda aka gina daga amino acid daya. Amino da carboxyl kungiyoyi na waɗannan mahimman bayanai sun haɗa da juna ta hanyar kwakwalwan peptide, suna samar da sarkar polypeptide. Hannun amino acids na tsakiya zasu iya hulɗa da juna a wurare daban-daban na wannan zane, dangane da abin da ba shi da sauki, amma ya juya a cikin siffar kama da gashin gashi ko takarda mai ruɗi. Saboda wannan tsari, wanda ke gudana daga kai tsaye daga tsari na haɗin amino acid, sunadarai suna da nau'o'in ayyuka na rayuwa.

Kwayoyin mutum yana dauke da amino acid daban-daban, akwai kawai 21. Daga cikin wadannan, kawai wani ɓangare na jiki zai iya samar da kanta - shi ne amino acid mai ban sha'awa. Dole ne a ba da sauran sauran abinci, kuma mun kira su suna da nisa.

Yaya yawancin furotin yake buƙatar jiki?

Kowane mutum ya cinye nau'in sunadarin sunadarai da shekaru, nauyin nauyi, jima'i da digiri na aikin jiki. Bukatun gina jiki ya bambanta ga kowa, ko ya zama matashi a lokacin girma, mai shekaru 30 da haihuwa ko kuma dan shekaru 40 mai shekaru triathlonist. Kamar yadda rashinsa, kuma abin da ya wuce zai iya kasancewa ga jikin mutum mummunar abu.

Abubuwan da ake bukata na jiki sun danganta ba kawai a kan wasanni ba, har ma a kan manufar horo da abinci mai gina jiki. Bukatar gina jiki shine mafi girma a wasanni masu iko, musamman ma lokacin da aka samu "hoton" jiki. Fat, furotin, carbohydrates - asarar nauyi zai yiwu ne kawai tare da daidaitaccen ma'auni.

Me ya sa a lokacin lokacin da ake rasa nauyi ka buƙaci musamman kula da samfurin dacewa da sunadarai masu daraja?

Da farko, tare da rashin karancin adadin kuzari, ƙwayoyin suna nuna wa karuwar bukatar sunadarai a sakamakon sakamakon halayen catabolic. Kwayar, idan bata karbi isasshen makamashi daga wasu tushe ba, fara farawa amino acid daga jikin tsoka. Saboda haka, a lokacin cin abincin wasanni, mutum yana bukatar ya cinye fiye da su fiye da saba. Abu na biyu, sunadaran sunadaran da sauri kuma suna haifar da "sakamako na thermogenesis".

Bayanburning Metabolic

Wadannan sunadarai wajibi ne don rayuwa, amma ga jiki, yaduwar su ya fi wuya fiye da narke carbohydrates ko fats. Domin haɓakawa da amfani dasu daga abinci, ana buƙatar karin makamashi. Ɗaya daga cikin nau'o'in gina jiki ya ba 4 kcal, amma assimilation yana buƙatar amfani da har zuwa 24 kcal! Wannan shine dalilin da ya sa rage cin abinci mai gina jiki a cikin furotin yayi matukar ci gaba da karuwa da kuma bada sakamako mai sauri a cikin nauyin asarar nauyi. Sakamakonsu na yau da kullum da shafan rinjayar rinjayar makamashi mafi girma har ma a lokacin sauran lokutan, sabili da haka ana amfani da sinadaran don asarar nauyi. Abinci na irin wannan taimako don rabu da mu maras so fam.

Yaya yawancin gina jiki ya kamata in cinye a lokacin cin abinci?

Hakika, don dacewar dukkanin matakai na biochemical a cikin jiki, wani nau'i na sunadaran ya zama dole, an zaba daidai don ɗaya manufa ko wani. Hanya mafi kyau don yin lissafi daidai akan bukatun su shine amfani da lissafin ƙwayar halitta don ƙwayar tsoka na jiki, wato, jingina jiki. Mata za su iya cinye ƙasa da maza, ba tare da hasara muscle ba.

Idan a cikin rana aikinka kawai shine aerobic, 1.5-2 g na gina jiki da 1 kilogiram na nauyin jiki ya isa, yayin da wadanda suke yin horar da nauyin haruffa suna buƙatar cinye 2-3 g. Lokaci na horon da ake buƙatar cin abinci na gina jiki na 140 a rana, wanda yayi daidai da amfani da nama na 700 grams! Wannan ba aiki mai sauƙi ba ne. Zai fi kyau idan sun samo sunadarin sunadaran da dama. Amma jerin sunadarai don asarar nauyi zasu kamata a zaɓa bisa ga siffofin mutum.

Yayin da ake amfani da sinadarin gina jiki a cikin jiki ta hanyar digiri na digestibility da yawan adadin amino acid. Protein of chicken qwai (ovalbumin) da nono madara (lactoalbumin) mafi kusa da abun da ke ciki na furotin jiki, saboda haka ana amfani da shi da mafi girma amfanin. Yanayin tsakanin mutum amino acid wanda ya hada wadannan sunadarai an dauke shi mafi kyau - daidaitacce wanda aka kwatanta da sauran sunadaran.

Bukatar sunadarai

Binciken yawan amfanin sunadaran gina jiki da abinci shine muhimmiyar mahimmanci, musamman ga mutanen da suke cin abinci kuma suna so su sami siffar mafarkinsu. Wajibi ne don tabbatar da abin da ke daidai na abincin gina jiki don yalwace bukatun mutum don wannan ƙananan bangarori tare da abinci da kayan abinci.

Yaya za a san ingancin furotin?

A saboda wannan dalili, ana amfani da kalmar "amino acid skor", wato, ingancin furotin da ke ci gaba da cinyewa a lokacin da ake nazari tare da "samfurin" misali. Ya ƙayyade amfani da wasu amino acid da aka samo daga abinci, ta hanyar haɗin gina jiki, har zuwa yawancin nau'ikan amino acid a cikin tsarin samfurin shine. Idan kawai 70% na L-methionine dangane da 1 g na nitrogen ana cinyewa a kowane abinci, idan aka kwatanta da gina jiki na samfurin, wannan yana nufin cewa kawai 70% na amino acid daga wannan za a yi amfani da shi don haɗin gina jiki. Abinda ya dace da sinadirai da inganci na karshen wannan abinci shine kawai 70%.

Yayin da ake shirin cin abinci, ya kamata a tuna cewa sunadarai sun ƙunshe ne a samfurori irin su qwai, nama, kifaye, da kuma kayan abinci wanda ke da cikakken amino acids kuma suna da siffar digestibility mai zurfi.

Protein ne mai matukar muhimmanci na gina jiki. Amfani da shi yana taimakawa wajen cinye adadin kuzari, kuma yana taimakawa wajen gina ƙwayar tsoka, yana maida shi muhimmiyar ma'anar kowane abinci. Yana da kwarewa da dama da ke tasiri sosai akan aikin jiki. Kwayar sunada aiki a cikin metabolism kuma sun tabbatar da aiki mai kyau na dukkanin sassan kwayoyin. Abin godiya ne ga shi cewa ingantacciyar ci gaba da ci gaban mutum zai yiwu, da kuma sake gyara raunin da ya faru.

Menene furotin dake cikin? Jerin samfurori don asarar nauyi

Daga 'ya'yan itatuwa da kayan marmari su ne alayyafo, guava, papaya, tumatir tumatir, koren peas da artichoke. Nama: naman sa, naman alade, jimina. Kifi kamata a lura da kifi, halibut, gwangwani tuna, Pacific cod. Rich a sunadarai ne qwai, kaza, kadan ra'ayin. Har ila yau, a cikin abincinka kana buƙatar gabatar da legumes da hatsi.

Bari mu ƙayyade sakamakon

Sanarwar cewa "furotin yana yanke tsoka" shine mafi nasara! Abubuwan da suka ƙunshi babban kashi daga gare shi, ba da jin dadi, saboda haka ba ka damar sarrafa amfani da abubuwa kamar fat da furotin don asarar nauyi. A wannan adadin kuzari a cikin wani nau'i na gina jiki bada ji na ciko da ciki da kuma daukan karin lokaci fiye da a cikin hali na carbohydrates.

Ga wasu dalilai masu muhimmanci da ya sa ya kamata ku ci gina jiki don asarar nauyi:

• Wannan abincin yana taimakawa wajen gina ƙwayar tsoka. Protein shi ne babban kayan gini don tsokoki, don haka idan muna mafarkin wani mutum mai siffar jiki - muna bukatar mu dauki adadi mai yawa.
• Idan muka kwatanta sunadarai da carbohydrates don asarar nauyi, zamu iya cewa tare da amincewa cewa farkon shine mafi kyau fiye da carbohydrates.
• Dandalin sunadarar ƙin adipose nama.
• Kyauta tare da abinci, shi ne tushen makamashi mai ban mamaki.
• Protein a cikin cin abinci yana da sakamako mai kyau akan libido.
• Taimaka wajen rike ma'aunin acid da ma'aunin ruwa.
• Amino acid sun shiga cikin biosynthesis na jikin kwayoyin halitta, wanda karfafawa da kare jiki daga sakamakon pathogens.

Abincin abinci mafi girma a cikin gina jiki shine rage yawan mai amfani yayin samar da jiki tare da adadin furotin. Wannan hanyar hasara mai nauyi, duk da haka, dole ne a bi tare da taka tsantsan, ba zai wuce makonni 3-4 ba. In ba haka ba, zai iya zama cutarwa, wanda zai haifar da karuwa a cikin jiki na jiki, kuma a sakamakon haka - karuwa a cikin nauyin akan pancreas da kodan. Sakamakon wannan zai iya zama arthritis, don haka masana sun ba da shawara wata daya daga bisani irin wannan cin abinci don maye gurbin shi tare da rageccen karamar cin abinci. Yana da mafi aminci don amfani da furotin don asarar nauyi game da mako guda.