Sunadaran: asalin da gina jiki. Sunadaran na dabba da kayan lambu asalin

Mun ci abinci ne da wata taska trove na da muhimmanci ga dace aiki na gabobin da kyallen takarda da ilimin aiki abubuwa. Wasu daga wadannan sunadarai ne da amfani. Baya Asalin da sunadaran da kuma lambar a wasu kayayyakin da muke da shawara zuwa la'akari da kasa. Har ila yau, a karshen cikin labarin samarwa da furotin da rage cin abinci domin maza da mata.

Sunadaran, Asalin rayuwar sunadarai

Sunadaran yi kwaskwarima babban aiki a cikin jiki. Godiya a gare su, da ginawa-girma da haifuwa na rubabben nama.

Tsarin sunadarai dauke da amino acid. Wasu na jikin mu yana iya samar da kanta, aka kira su m, yayin da wasu ba su, cewa shi ne, shi yana da muhimmanci.

Dangane da abinci ci ne dabba sunadaran da kayan lambu asalin. Akwai kuma na musamman da miyagun ƙwayoyi - gina jiki, wanda aka sayar a Pharmacy da kiwon lafiya Stores, kuma wasanni abinci mai gina jiki.

Bambanci dangane da asalin

Yadda za a gane abin da ya kamata ku ci sunadarai? Origin of gina jiki rinjayar da adadin samu norms na gina jiki. Amma da bambanci ba kawai cewa.

Akwai bayanai da cewa babban bambanci tsakanin dabbobi da kayan lambu da sunadarai ne su amino acid profiles. Dabba gina jiki, ba shakka, shi ne yafi kama da namu, don haka tunawa mafi sauƙi, kuma da sauri fiye da kayan lambu. Kayan lambu da sunadarai asalin da ɗan damuwa da su da iyaka abun ciki na amino acid.

Bisa ga karshe na Harvard School of Public Health (GSHOZ), dabba gina jiki yana daidaita mix na amino acid, don haka shi ne ake kira da cikakken furotin, furotin xin kayan lambu ne ma bai cika ba.

Akwai da yawa ƙarin abubuwan da ya kamata a yi la'akari da bincike na sunadarai a cikin abinci. GSHOZ cewa: "Animal da furotin da kuma furotin xin kayan lambu, shi ne wata ila don suna da wannan illa da kan kiwon lafiya."

Masu bincike na wannan makaranta gano cewa shida-oza servings na gasashen yankin nama da kuma kifi na samar da 38 grams na gina jiki da kuma 34 bi da bi. Amma yayin da yankin nama kuma ya ƙunshi 44 grams na mai da kuma 18 grams na kifi da shi ya ƙunshi. Cup dafa lentils, A halin yanzu, yayi kasa gina jiki (kawai 18 grams), amma ya ƙunshi kasa da daya gram na mai.

Amma shi ne indisputable cewa kayan sunadarai da su abũbuwan amfãni:

• suna kasa oxidised mu jini saboda mafi girma adadin ma'adanai a cikinsu.
• dauke da kasa impurities.
• dauke da ƙasa da mai;
• sun rasa cutarwa cholesterol.
• yayin da shan shuka abinci ne kasa kaya a kan hanta da kuma kodan.
• iya digested.

dabba gina jiki

A babban jami'i mai samar da abinci da aikin gona ta duniya Maulhoff Ellen (USA) ya ce cewa, musamman a kasashe masu tasowa, kifi, da sauran nama, kazalika da qwai da kuma madara ne wani muhimmin tushen high quality gina jiki da kuma micronutrients, waxanda suke da wuyar samu daga shuke-shuke. Sauran dabbobi sunadaran da ciwon high darajar - narkewa byproducts cheesemaking tsari.

kayan sunadarai

Soy kayayyakin suna daga cikin mafi kyau daya cikin sharuddan shuka sunadarai.

A wani nazari a Harvard School of Public Health a 2007 shi ya ce, irin wannan kayan gina jiki kafofin kamar wake, da kwayoyi da kuma dukan hatsi, yayi wani m iri-iri na gina jiki: lafiya fiber, bitamin da kuma ma'adanai.

Furotin nawa ne a cikin buckwheat, wasu hatsi da kuma gari kayayyakin

Son porridge? Ko ka fi son wani abinci burodi? To ya kamata ka san furotin nawa ne a cikin buckwheat, shinkafa, taliya, da hatsi, da sauran gasa kayayyakin. Don Allah sami wadannan alluna.

Human bukatar for gina jiki

Abinci mai gina jiki da aka samu a lokacin da abinci da ya hada da wani iri-iri na kayayyakin, yafi na shuka asalin (kayan lambu, hatsi, legumes, 'ya'yan itãcen marmari, daji edible shuke-shuke) da dabba (nama, kaji da kuma qwai, daban-daban kiwo kayayyakin, teku kyauta). Yawan dabba gina jiki ya kamata game da 55% na jimlar abun ciki na rage cin abinci.

Saboda haka furotin nawa ne za mu nema? Masana sun bayar da shawarar da shan 0.8 zuwa 1 gram na gina jiki ga kowane kilogram na jikin mu nauyi. Amma jimla kada ta kasance kasa da 40 grams.

Mata bukatar a fara cin abinci mai yawa na gina jiki a karo na biyu da rabi na ciki da kuma ci gaba a lokacin da nono-ciyar. Shi ne kuma dole ƙara da kashi na gina jiki da m danniya da kuma cutar.

gina jiki rashi

Protein rashi ba ya faruwa ba zato ba tsammani. Da cutar zai iya ci gaba a tsawon shekaru, ya fara daga ƙuruciyarsa. Da kuma cutar da za a iya daukar kwayar cutar zuwa yara da marasa lafiya.

Alamun rashin gina jiki a cikin jiki:

1. wuce kima irritability.
2. apathy.
3. rashin makamashi.
4. hypotension.
5. murdede dystrophy.
6. edema cewa rufe fuska akan rage jiki nauyi.
7. gashi hasara elasticity da kuma launi Fading.

A overabundance na gina jiki a cikin jiki

Wuce haddi gina jiki yana da ikon da za a tuba a cikin kitse, kuma glucose. A sakamakon haka, tabarbarewar mutum da kuma rage cika.

Bayyanar cututtuka na wani overabundance na gina jiki:

1. ci hasara.
2. hyperexcitability na CNS.
3. ƙãru a cikin adadin mai a cikin hanta.
4. tabarbarewar zuciya da jijiyoyin jini tsarin, hanta da koda.
5. gaggautsa kasusuwa.
6. abin da ya faru na gout.

gina jiki da rage cin abinci

Don Allah sami misalai na gina jiki da rage cin abinci menu ga maza da mata a cikin sharuddan da talakawan nauyi.

Samfurin menu ga cin ganyayyaki maza a cikin lissafi na game da 63 grams na gina jiki da rana

Samfurin menu ga cin ganyayyaki mata a cikin lissafi na game da 52 grams na gina jiki da rana

Ka tuna cewa wannan abinci da ba a yi nufi ga m cin abinci. Wannan menu ba tare da cutar da kiwon lafiya za a iya amfani da a lokacin azumi kwana. Ya kamata kuma bi zuwa takamaiman shawarwari ga maza da mata.