Abinci na Clinic Back. Jimlar abincin da kowace halitta mai rai ke cinyewa. Kalmar rage cin abinci ita ce amfani da takamaiman abinci mai gina jiki don lafiya ko sarrafa nauyi. Abinci yana baiwa mutane kuzari da abubuwan gina jiki da ake buƙata don samun lafiya. Ta hanyar cin abinci iri-iri masu lafiya, gami da kayan lambu masu kyau, 'ya'yan itatuwa, samfuran hatsi gabaɗaya, da nama maras nauyi, jiki zai iya cika kansa da mahimman sunadaran, carbohydrates, fats, bitamin, da ma'adanai don yin aiki yadda ya kamata.
Samun ingantaccen abinci mai gina jiki yana daya daga cikin mafi kyawun abubuwan rigakafi da magance matsalolin lafiya daban-daban, watau nau'ikan cututtukan daji, cututtukan zuciya, hawan jini, da nau'in ciwon sukari na 2. Dokta Alex Jimenez yana ba da misalan abinci mai gina jiki kuma ya bayyana mahimmancin daidaiton abinci mai gina jiki a cikin wannan jerin labaran. Bugu da ƙari, Dokta Jimenez ya jaddada yadda cin abinci mai kyau tare da motsa jiki na jiki zai iya taimakawa mutane su isa da kuma kula da nauyin lafiya, rage haɗarin kamuwa da cututtuka na yau da kullum kamar cututtukan zuciya, da kuma inganta lafiyar lafiya da lafiya.
Shin sanin girman hidimar zai iya taimakawa rage sukari da adadin kuzari ga mutanen da ke jin daɗin cin busassun 'ya'yan itace?
'Ya'yan itãcen marmari
Busassun 'ya'yan itatuwa, kamar cranberries, dabino, raisins, da prunes, suna da kyau saboda suna daɗewa kuma suna da lafiya tushen fiber, ma'adanai, da bitamin. Duk da haka, busassun 'ya'yan itatuwa sun ƙunshi ƙarin sukari da adadin kuzari a kowane hidima saboda suna rasa ƙara lokacin da ba su da ruwa, suna barin ƙarin cinyewa. Wannan shine dalilin da ya sa girman hidima yana da mahimmanci don tabbatar da cewa mutum baya cin abinci.
Matsayin sabis
Ana bushe 'ya'yan itatuwa a cikin masu bushewa ko kuma a bar su a cikin rana don bushewa ta halitta. Suna shirye da zarar yawancin ruwan ya ɓace. Rashin ruwa yana rage girman jikinsu, wanda ke ba wa mutane damar cin abinci da yawa, ƙara yawan sukari da yawan kuzari. Misali, kusan inabi 30 sun dace a cikin kofi guda daya, amma zabibi 250 na iya cika kofi daya da zarar sun bushe. Bayanan gina jiki don sabo da busassun 'ya'yan itace.
Raisins talatin suna da adadin kuzari 47 kuma ƙasa da gram 10 na sukari.
Abun ciwon sukari na inabi ya bambanta, don haka nau'ikan iri daban-daban na iya kasancewa ƙarƙashin kimanta ƙimar sinadirai.
Wasu 'ya'yan itatuwa, kamar cranberries, na iya zama mai tart sosai, don haka ana ƙara sukari ko ruwan 'ya'yan itace yayin bushewa.
Hanyoyin Amfani
Fresh 'ya'yan itace na iya zama mafi girma a cikin wasu bitamin, amma ma'adinai da abun ciki na fiber ana kiyaye su yayin bushewa. Busassun 'ya'yan itatuwa suna da yawa kuma ana iya sanya su cikin lafiyayyen abinci mai daidaitacce wanda zai iya haɗawa da:
Zaƙi mai ɗanɗano mai ɗanɗano tare da ƙaramin busassun 'ya'yan itace don karin kumallo mai daɗi da lafiya.
Salatin
Jefa duhu, ganye mai ganye, sabbin yankan apple, busassun cranberries ko zabibi, da cuku.
Babban hanya
Yi amfani da busassun 'ya'yan itace azaman sinadari a cikin abubuwan shiga masu daɗi.
Protein Bar Matsala
Raisins, busassun blueberries, guntun apple, da busassun apricots sun dace kuma suna daɗe fiye da sabbin 'ya'yan itace, suna mai da su cikakke lokacin da ba su da sandunan furotin.
A asibitin cutarwa na likita da aikin likita na magani, wuraren aiki na yau da kullun, raunin da ya faru, raunin baya, raunin da ya faru, da raunin wahala, Scoliosis, Complex Herniated Fayafai, Fibromyalgia, Raɗaɗi na yau da kullun, Raunin Rauni, Gudanar da Damuwa, Jiyya na Magungunan Aiki, da ka'idodin kulawa a cikin ikon. Muna mai da hankali kan abin da ke aiki a gare ku don cimma burin ingantawa da ƙirƙirar ingantacciyar jiki ta hanyoyin bincike da jimillar shirye-shiryen lafiya.
Ga mutanen da ke yin salon cin abinci mai ƙarancin carbohydrate ko kuma suna son gwada wani madadin gari, shin haɗa garin almond zai iya taimakawa cikin tafiyar su lafiya?
Alkama Almond
Garin almond da abinci na almond su ne madadin alkama ga kayayyakin alkama a wasu girke-girke. Ana yin su ne ta hanyar niƙa almond kuma ana iya siyan su a shirye ko a yi su a gida tare da injin sarrafa abinci ko niƙa. Garin yana da girma a cikin furotin kuma yana ƙasa da sitaci fiye da sauran fulawa marasa alkama.
Abincin Almond da Abincin Almond
An yi garin da almonds mara kyau, ma'ana an cire fata. Ana yin abincin almond tare da almonds cikakke ko maras kyau. Daidaituwar duka biyun ya fi kamar abincin masara fiye da garin alkama. Ana iya amfani da su akai-akai, ko da yake yin amfani da fulawar da ba a daɗe ba zai haifar da ƙarin ladabi, ƙarancin hatsi. Garin almond mai kyau yana da kyau don yin burodi amma yana da wuya a yi a gida. Ana iya samun shi a kantin kayan miya ko oda akan layi.
Carbohydrates da kalori
Rabin kofi na gari da aka shirya don kasuwanci ya ƙunshi kusan:
Ma'anar glycemic index na almond gari bai wuce 1 ba, wanda ke nufin ya kamata ya sami ɗan tasiri akan haɓaka matakan glucose na jini.
Babban glycemic index na dukan gari na alkama shine 71, kuma garin shinkafa shine 98.
Amfani da Almond Flour
Ana ba da shawarar don yin saurin-free gluten abinci girke-girke, irin su gluten-free:
muffins
Gurasar kabewa
Kankana
Wasu girke-girke na kek
Ana ba da shawarar daidaikun mutane su fara da girke-girke da aka riga aka daidaita don garin almond sannan su yi nasu. Kofin garin alkama yana auna kusan oza 3, yayin da kofin almond na kimanin awoyi 4. Wannan zai haifar da gagarumin bambanci a cikin kayan da aka gasa. Garin yana da amfani don ƙara abubuwan gina jiki ga abinci.
Abincin Almond
Za a iya dafa abincin almond a matsayin polenta ko grits irin su shrimp da grits.
Ana iya yin kukis marasa alkama tare da abincin almond.
Ana iya yin biscuits na almond, amma kula da girke-girke.
Ana iya amfani da abincin almond don yin burodin kifi da sauran kayan soyayyen abinci, amma dole ne a kula da shi don kada ya ƙone.
Ba a ba da shawarar abinci na almond don burodin da ke buƙatar kullu na gaskiya tare da tsarin alkama mai tasowa, kamar gari na alkama.
Ana buƙatar ƙarin ƙwai lokacin yin burodi tare da abincin almond don samar da tsarin alkama a cikin gari.
Daidaita girke-girke don maye gurbin abincin almond don garin alkama na iya zama ƙalubale da ke buƙatar gwaji da kuskure.
Hankali
Almonds goro ne na bishiya, ɗaya daga cikin guda takwas mafi yawan rashin lafiyar abinci. (Anaphylaxis UK. 2023) Yayin da gyada ba goro ba ne, yawancin masu ciwon gyada na iya samun rashin lafiyar almond.
Yin Naku
Ana iya yin shi a cikin abin da ake hadawa ko kayan abinci.
Dole ne a kula don kada a niƙa shi da yawa, ko kuma ya zama man almond, wanda kuma za'a iya amfani dashi.
Ƙara kadan a lokaci guda da bugun jini har sai an nika a cikin abinci.
Ajiye garin da ba a yi amfani da shi ba nan da nan a cikin firij ko injin daskarewa domin zai tafi da sauri idan an bar shi.
Almonds suna da kwanciyar hankali, kuma almond gari ba, don haka ana ba da shawarar cewa ku niƙa kawai abin da ake buƙata don girke-girke.
Shagon da Aka Sayi
Yawancin shagunan abinci na kiwon lafiya suna sayar da garin almond, kuma ƙarin manyan kantuna suna adana shi saboda ya zama sanannen samfuri mara amfani. Fakitin fulawa da abinci kuma za su tafi bazuwa bayan an buɗe kuma a ajiye su a cikin firiji ko firiza bayan buɗewa.
Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK Mafi kyawun makoma ga mutanen da ke da tsananin alerji, Batu. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Tebur na ƙasa da ƙasa na ƙididdigar glycemic da ƙimar ƙimar glycemic 2021: bita na tsari. Mujallar Amirka na abinci mai gina jiki, 114(5), 1625-1632. doi.org/10.1093/ajcn/nqab233
Koyaushe bincika abubuwan da ke kan lakabin kafin siyan samfurin da aka sayar azaman madadin ko musanya don tabbatar da shi gabaɗaya kyauta.
Waɗannan samfuran na iya ƙunsar waken soya, kiwo, ko wasu abubuwan da ke hana abinci.
Vegan - ba ya ƙunshi kayan dabba, wanda ya haɗa da qwai da kiwo.
Mai cin ganyayyaki - yana iya ƙunsar ƙwai saboda ba nama ba ne amma samfurin dabba.
Rashin Sanin Abinci Tare Da Kwai
Kula da ƙwai da ke ɓoye a cikin wasu kayan abinci, kamar kek, burodi, kek, noodles, crackers, da hatsi.
Dokar Kariyar Alamar Abinci ta Tarayya da Dokar Kariyar Abokin Ciniki tana buƙatar cewa duk fakitin kayan abinci waɗanda ke ɗauke da ƙwai a matsayin sinadari. dole ne a jera kalmar kwai akan lakabin. (Cibiyar Abinci da Magunguna ta Amurka. 2022)
Sauran sinadaran da ke nuna ƙwai a cikin samfurin sun haɗa da:
"Ga mutanen da ke da wahalar samun yalwar 'ya'yan itatuwa da kayan marmari, za su iya haɗawa da kayan abinci na foda na kore don ƙara matakan abinci mai gina jiki don daidaitaccen abinci?"
Koren Foda Kari
Haɗuwa da abubuwan gina jiki na yau da kullun gabaɗaya, abincin da ba a sarrafa shi ba koyaushe ba za a iya saduwa da shi lokacin da aka iyakance damar shiga ko don wasu dalilai. Kariyar foda mai kore ita ce hanya mai kyau don cike giɓi. Green foda kari ne kari na yau da kullum wanda ke taimakawa wajen kara yawan bitamin, ma'adanai, da fiber da kuma inganta lafiyar jiki. Koren foda yana da sauƙin haɗuwa a cikin ruwa tare da abin sha da aka fi so ko santsi ko gasa a cikin girke-girke. Za su iya taimakawa:
Ƙara makamashi
Rayar da tsarin rigakafi
Inganta narkewa
Haɓaka tsabtar tunani
Ba da gudummawa ga matakan sukari masu lafiya
Rage haɗarin cututtuka na kullum
Inganta aikin hanta da koda mafi kyau
Menene Su?
Green foda kari su ne siffofin bitamin, ma'adanai, fiber, antioxidants, phytochemicals, da sauran bioactive mahadi.
An samo su daga 'ya'yan itatuwa, kayan marmari, ganyaye, da algae don haɗa kayan abinci zuwa kari mai dacewa. (Giulia Lorenzoni et al., 2019)
Kayan shafawa
Domin mafi yawan koren foda sun ƙunshi haɗaɗɗun sinadarai, yawan abinci mai gina jiki yana da yawa. Green foda kari za a iya la'akari da wani bitamin da kuma ma'adinai samfurin. Yawanci sun ƙunshi:
Vitamins A, C da K
Iron
magnesium
alli
antioxidants
Shawarwari na yau da kullun na bitamin da ma'adanai na iya zama taimako ga mutanen da ke da iyakacin damar samarwa ko kuma waɗanda ke son ƙara abincin su da ƙarin abubuwan gina jiki.
Energy
Abubuwan da ake samu a cikin 'ya'yan itatuwa da kayan marmari an nuna su don inganta matakan makamashi. Nazarin kan tasirin su akan aikin jiki da juriya sun haifar da sakamako mai kyau. Masu bincike sun gano cewa phytonutrients kamar wadanda ke cikin koren foda sun taimaka wajen kara yawan makamashi, inganta haɓaka, rage fahimtar gajiya, inganta ƙwaƙwalwar ajiya, da rage lokacin dawowa. (Nicolas Monjotin et al., 2022)
Kiwon Lafiya
Koren foda yana da wadata a cikin fiber mai narkewa da kuma maras narkewa, wanda ke taimakawa wajen jin dadi da gamsuwa bayan cin abinci kuma yana da mahimmanci ga narkewar lafiya da motsin hanji na yau da kullum. Cin abinci mai wadataccen fiber yana da alaƙa da mafi kyawun sarrafa sukarin jini da ingantattun bambance-bambancen microbiota na hanji. Wadannan abubuwan suna da mahimmanci don kiyaye nauyin jiki mai kyau da kuma rage haɗarin cututtuka na kullum, misali, nau'in ciwon sukari na 2. (Thomas M. Barber et al., 2020) Magungunan phytochemicals, ciki har da flavonoids, an nuna su suna da tasirin warkewa akan gas, kumburi, maƙarƙashiya, da zawo da ke hade da IBS. An nuna wasu kayan abinci na phytonutrients don rage wasu alamun cututtuka na ulcerative colitis. (Nicolas Monjotin et al., 2022)
Ayyukan Tsarin rigakafi
Ƙarin kayan aikin kore foda sun nuna ikon kula da tsarin rigakafi mai kyau da ragewa kumburi ta hanyar abun ciki na antioxidant. Koren foda da ke dauke da ciyawa ko algae suna da wadata a cikin phytochemical da poly-unsaturated fatty acids waɗanda ke da kaddarorin antioxidant don rage kumburi da hana lalacewar oxidative ga sel. (Agnieszka Jaworowska, Aliza Murtaza 2022) Wani gwaji da aka bazu ya gano cewa 'ya'yan itace, Berry, da kayan lambu foda mai da hankali gauraya rage iskar shaka da rage kumburi, dangana ga phytochemicals samu a cikin 'ya'yan itatuwa da kayan lambu.Manfred Lamprecht et al., 2013)
Detoxification
Hanta da kodan su ne manyan gabobin na detoxification na halitta. Hanta na taimaka wa jiki shan sinadirai daga abincin da ake amfani da su da kuma kawar da datti da guba ta cikin koda. (National Library of Medicine. 2016) Tsire-tsire suna cike da antioxidants da phytochemicals waɗanda ke kare hanta da kodan daga lalacewa mai lalacewa da damuwa na oxidative. (Yong-Song Guan et al., 2015) Ana yin kariyar foda na kore daga waɗannan tsire-tsire. Lokacin shan koren foda, shan ruwa a zahiri yana ƙaruwa kamar yadda daidaitaccen sabis na koren foda ke haɗe da oz 8 zuwa 12 na ruwa.
Ko gauraye, gauraye, ko sanya shi a girgiza, ganyayen foda hanya ce mai dacewa da inganci don samun adadin yau da kullun na antioxidants, bitamin, ma'adanai, da sauran abubuwan gina jiki.
Abincin Waraka: Yaki da kumburi, Rungumar Lafiya
References
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Kari na 'Ya'yan itace da Kayan lambu da Kiwon Lafiyar Zuciya: Nazari na Tsare-tsare daga Ra'ayin Kiwon Lafiyar Jama'a. Jaridar Likitan Magunguna, 8 (11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Shaidar asibiti na Fa'idodin Phytonutrients a cikin Kiwon Lafiyar Dan Adam. Abincin Abinci, 14 (9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Amfanin Fiber Din Abinci. Abinci, 12 (10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Lipids ɗin da aka Samar da ruwan Teku Suna da Ma'auni mai yuwuwar rigakafin kumburi: Bita. Mujallar kasa da kasa na binciken muhalli da lafiyar jama'a, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ƙarawa tare da ruwan 'ya'yan itace foda mai mai da hankali da motsa jiki yana rage iskar shaka da kumburi, da inganta microcirculation a cikin mata masu kiba: bayanan gwaji na bazuwar. Mujallar abinci mai gina jiki ta Burtaniya, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Jamus: Cibiyar Kula da Inganci da Inganci a Kula da Lafiya (IQWiG); 2006-. Yaya hanta ke aiki? 2009 Satumba 17 [An sabunta 2016 Aug 22]. Akwai daga: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Ƙarfafawa da Madadin Magunguna don Cututtukan Hanta 2014. Madaidaicin bayani na tushen shaida da madadin magani: eCAM, 2015, 476431. doi.org/10.1155/2015/476431
Ga mutanen da ke neman abinci mai lafiya cikin sauri, shin ƙara tsaba sunflower a cikin abincin mutum zai iya ba da fa'idodin kiwon lafiya?
Tsarin Sunflower
'Ya'yan itacen sunflower sune 'ya'yan itacen sunflower. An gano su sun ƙunshi antioxidants, bitamin, da ma'adanai, waɗanda zasu iya taimakawa wajen kula da lafiyar tsarin rigakafi, lafiyar zuciya, da sauransu. A kai a kai damƙe da hannu a matsayin abun ciye-ciye ko ƙara zuwa salads, oatmeal, kayan gasa, salad tuna, taliya, da kayan lambu na iya taimakawa ƙara yawan makamashi, rage kumburi, da tallafawa lafiyar jiki gaba ɗaya.
Babban darajar iri na bitamin E, haɗe tare da flavonoids da mahaɗan shuka iri-iri, na iya taimakawa rage kumburi.
Bincike ya nuna cewa cin tsaba aƙalla sau biyar a mako na iya rage kumburi da rage haɗarin kamuwa da wasu cututtuka. (Rui Jiang et al., 2006)
zuciya Health
Suna da yawan kitse masu lafiya, kamar polyunsaturated da mai monounsaturated.
Shuka sterols, ko mahadi na halitta a cikin tsaba sunflower, ana ba da shawarar don abubuwan rage ƙwayar cholesterol. (Jami'ar Wisconsin Lafiya. 2023)
Bayanai sun nuna cewa cin sunflower da sauran iri na iya rage yawan cututtukan zuciya, hawan jini, da yawan cholesterol.
Energy
Kwayoyin sun ƙunshi bitamin B, selenium, da furotin, wanda zai iya taimakawa wajen ƙarfafa jiki a cikin yini.
Waɗannan sinadirai suna tallafawa zagawar jini, isar da iskar oxygen, da canjin abinci zuwa kuzari.
Taimakon Tsarin Kwafi
'Ya'yan sunflower sun ƙunshi ma'adanai da sinadarai kamar zinc da selenium waɗanda ke taimakawa yanayin yanayin jiki don kare kariya daga ƙwayoyin cuta da ƙwayoyin cuta.
Wadannan ma'adanai suna fassara zuwa fa'idodi kamar kula da ƙwayoyin rigakafi, rage kumburi, kariyar kamuwa da cuta, da haɓakar rigakafi gaba ɗaya.
Gina Jiki
Mutane da yawa ba sa buƙatar cinye tsaba na sunflower mai yawa don samun fa'idodin abinci mai gina jiki. A ciki akwai hadaddiyar kitse mai kyau, antioxidants, da sauran abubuwan gina jiki. A cikin kashi 1-ounce na gasasshen tsaba sunflower/ba tare da gishiri ba: (Ma'aikatar Aikin Gona ta Amurka. 2018)
Calories - 165
Carbohydrates - 7 grams
Fiber - 3 grams
Sugar - 1 grams
Protein - 5.5 g
Total mai - 14 grams
sodium - 1 milligrams
Iron - 1 MG
Vitamin E - 7.5 milligrams
Zinc - 1.5 milligrams
Folate - 67 micrograms
Lafiya ta Mata
Idan ya zo ga lafiyar haifuwa ta mace, akwai abubuwan da tsaba zasu iya taimakawa.
Yawan iri na bitamin E, folate, phosphorus, da kuma mai mai lafiya suna da mahimmanci ga ci gaban tayin da lafiyar mata.
Kwayoyin sunflower a dabi'a ba su ƙunshi adadin sodium mai yawa ba, amma galibi ana tattara su tare da ƙarin gishiri wanda zai iya lalata fa'idodin sinadirai.
Yawanci ana shafa bawo a gishiri don dandano, kamar miligram 70 na kowane oza 1 na iri.
Yawan adadin kuzari, ya kamata mutane su yi la'akari da daidaita rabo zuwa kofin kashi ɗaya cikin huɗu da cin nau'in da ba su da gishiri. (Ma'aikatar Aikin Gona ta Amurka. 2018)
Sauran Hanyoyi Don Haɗa iri cikin Abinci
Sauran hanyoyin da za a ƙara tsaba sunflower a abinci sun haɗa da:
Yafa musu kaza ko salatin tuna.
Salatin topping.
Topping don hatsi da oatmeal.
Hada su cikin batter don kayan da aka gasa, kamar kukis.
Ƙara su zuwa kantin sayar da gida ko kantin kayan miya sawu mix.
Nika tsaba don murfin gari don nama ko kifi.
Yayyafa su cikin jita-jita na kayan lambu, casseroles, soya-soyayya, da taliya.
Man shanu na sunflower na iya zama madadin gyada ko sauran man goro.
Wasanni na Raunin Lafiya
References
Adeleke, B. S., & Babalola, O. O. (2020). Sunflower amfanin gona mai mai (Helianthus annuus) azaman tushen abinci: fa'idodin gina jiki da lafiya. Kimiyyar Abinci & Abinci, 8(9), 4666-4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Halayen Gina Jiki Ƙimar Tsabar Sunflower, Mai da Kek. Hankalin Amfani da Kek ɗin Mai Sunflower azaman Sinadari Mai Aiki. Tsire-tsire (Basel, Switzerland), 10 (11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Amfanin goro da iri da alamomin kumburi a cikin binciken kabilanci da yawa na atherosclerosis. Mujallar Amurka ta Epidemiology, 163(3), 222-231. doi.org/10.1093/aje/kwj033
Ga daidaikun mutanen da ke ƙoƙarin yin gyare-gyaren salon rayuwa, shin ƙara sandunan furotin a cikin abincinsu zai iya taimakawa wajen cimma burin lafiya?
Bar mai gina jiki
Sandunan furotin suna ba da haɓakar kuzari mai sauri tsakanin abinci wanda zai iya taimakawa wajen hana ci da kuma guje wa ciko mai-mai-mai-mai-mai-mai-mai-cike, abubuwan ciye-ciye masu cike da sodium ga daidaikun mutane waɗanda ke ƙoƙarin rasa nauyi. Hakanan zasu iya ƙara yawan adadin kuzari ga mutane kamar 'yan wasa da ke ƙoƙarin ƙara yawan ƙwayar tsoka. Sandunan furotin na iya bambanta dangane da dalilai kamar ƙari, adadin kuzari, mai, sukari, da sauran kayan abinci. Ana buƙatar karanta lakabin a hankali; in ba haka ba, mashaya na iya zama mashaya alewa fiye da lafiyayyen abinci mai gina jiki ko abun ciye-ciye. Yana da mahimmanci a sami ma'anar yawan furotin da ake buƙata a kowace rana, kuma adadin ya bambanta dangane da abubuwan mutum.
Nawa Ana Bukatar Protein
Protein yana da mahimmanci ga yawancin ayyukan jiki, amma jiki ba zai iya samar da wannan ma'adanai ba, kuma dole ne ya fito daga abinci. An rushe furotin na abinci yayin narkewa, kuma an samar da mahadi da aka sani da amino acid:
Waɗannan su ne tubalan ginin da jiki ke amfani da shi don ginawa da kula da tsokoki da gabobi.
Yana da mahimmanci don samar da jini, nama mai haɗawa, ƙwayoyin rigakafi, enzymes, da gashi. (Marta Lonnie, et al., 2018)
Kamar yadda furotin ya zama dole don gina tsoka, 'yan wasa ko kuma daidaikun mutane masu aikin motsa jiki ana ba da shawarar su ci ƙari.
Masu gina jiki suna cin ma furotin fiye da matsakaicin mutum don tallafawa ci gaban tsoka.
Calculator Protein
A kalkuleta daga Ma'aikatar Aikin Gona ta Amurka zai iya taimakawa wajen gano buƙatun furotin na yau da kullun da adadin abubuwan da aka ba da shawarar na sauran abubuwan gina jiki dangane da jima'i, shekaru, matakin aiki, da sauran dalilai.
Madaidaicin furotin yana la'akari da nawa ake ci a zama ɗaya. Ana ba da shawarar matsakaicin mutum ya cinye tsakanin 25 zuwa 35 na furotin a kowane abinci. (Emily Arentson-Lantz, et al., 2015)
Sources
Mafi kyawun tushen furotin na abinci sun haɗa da:
Abincin
kaji
Kifi da kifi
qwai
Madara da sauran kayayyakin kiwo
Tushen shuka sun haɗa da:
wake
Legumes
kwayoyi
tsaba
Dukan hatsi
Waɗannan abinci ne waɗanda ke da sauƙin haɗawa a cikin daidaitaccen abinci, don haka cin iri iri-iri a cikin adadi mai yawa yau da kullun zai daidaita adadin furotin da aka ba da shawarar. Shawarwari shine a tsaya tare da masu ƙarancin kitse da sinadarai masu sarrafa carbohydrate da wadataccen abinci mai gina jiki. Duk da haka, cin furotin da yawa na iya haifar da matsalolin koda. Don haka, ana ba wa mutanen da ke fama da cutar koda da su yi taka tsantsan wajen cin abinci mai gina jiki. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)
Abinda Zai Nemi
Haɗa sandunan furotin a cikin abinci, ko dai a matsayin abun ciye-ciye tsakanin abinci, azaman zaɓi na kama-da-tafi lokacin da babu lokacin cikakken abinci, ko a matsayin wani ɓangare na dabarun rage kiba ko ƙima, daidaikun mutane suna buƙata. don karantawa da fahimtar abubuwan da aka haɗa akan nau'ikan sanduna daban-daban don zaɓar mafi kyawun zaɓuɓɓuka. Wasu jagororin gama gari don yin la'akari:
Abubuwan da ke cikin Sunadaran
Don tsaka-tsakin abinci ko kafin-bayan-motsa jiki abun ciye-ciye, nemi mashaya mai akalla gram 20 na furotin.
Ya kamata sandunan maye gurbin abinci su sami aƙalla gram 30 na furotin.
Ana ba da shawarar mafi ƙarancin kusanci ga waɗannan jagororin, kamar yadda jiki zai iya narkewa tsakanin gram 20 zuwa 40 na furotin a zama ɗaya kawai. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018)
Nau'in Protein
Sunan sunadaran yawanci yana fitowa daga tushen kiwo ko shuka.
Mafi yawan sun haɗa da ƙwai, madara, shinkafa, whey, soya, wake, da hemp.
Mutanen da ke da alerji ko hankali suna buƙatar zaɓar sandar da ta ƙunshi nau'in furotin da ke da aminci a ci.
Calories
Don mashaya don ci tsakanin abinci, shawarwarin sune waɗanda ke da kusan adadin kuzari 220 zuwa 250.
Wurin gina jiki wanda ke maye gurbin cikakken abinci zai iya samun adadin kuzari 300 zuwa 400.
Fat
Giram goma zuwa 15 na jimlar mai kuma bai wuce gram biyu na cikakken kitse ba ya dace.
Ka nisanta daga rashin lafiyayyen kitsen mai da ake samu a cikin wani bangare na mai.
fiber
Fiber yana cika, don haka yawan fiber, mafi kusantar zai ci gaba da gamsuwa da yunwa har sai abin ciye-ciye ko abinci na gaba.
Ana ba da shawarar a zaɓi waɗanda ke ɗauke da su fiye da uku zuwa biyar grams na fiber.
sugar
Wasu sandunan furotin suna da abun ciki na sukari mai yawa kamar sandunan alewa.
Wasu suna da kusan gram 30 na ƙara sukari.
Matsakaicin adadin shine kusan grams biyar ko ƙasa da haka.
Abubuwan zaƙi na wucin gadi kamar erythritol, sorbitol, da maltitol ba mafi kyawun zaɓi bane saboda suna iya haifar da kumburi da iskar gas.
Ana ba da shawarar yin aiki tare da masanin abinci mai gina jiki don gano nau'in mafi inganci ta yadda za a iya shigar da su cikin abincin mutum don cimmawa da kiyaye manufofin kiwon lafiya.
Tushen Gina Jiki
References
Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Protein for Life: Review of Ingantacciyar Abincin Protein, Dorewar Tushen Abincin Abinci da Tasirin Ci Gaban Manya. Sinadaran abinci, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). Bukatun furotin na mata masu ciki masu lafiya a lokacin farkon ciki da kuma ƙarshen ciki sun fi shawarwarin yanzu. Jaridar Abinci, 145 (1), 73-78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: Sinadaran da ke cikin mayar da hankali. Aiwatar da ilimin lissafi, abinci mai gina jiki, da metabolism = Physiologie appliquee, abinci mai gina jiki da metabolisme, 40(8), 755-761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Abincin gina jiki mai yawan gaske yana da illa ga lafiyar koda: sakin haramun. Nephrology, dialysis, dasawa: wallafe-wallafen hukuma na Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru na Turai, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216
Schoenfeld, BJ, & Aragon, AA (2018). Nawa furotin nawa ne jiki zai iya amfani da shi a cikin abinci guda ɗaya don gina tsoka? Abubuwan da ke haifar da rarraba furotin na yau da kullun. Jaridar International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
Ga mutanen da ke neman kula da lafiya ko fara tafiya na lafiya kamar ƙara yawan antioxidants, kariya daga ciwon daji, goyon bayan tsarin rigakafi da sauran fa'idodin kiwon lafiya, shin ƙara albasa zai zama hanya mai gina jiki don inganta lafiyar gaba ɗaya?
albasarta
Albasa kayan lambu ne masu gina jiki kamar tafarnuwa, chives, leek, da albasa. Mafi yawan nau'ikan sune ja, fari, rawaya, da albasarta na Sipaniya. Suna da antifungal, antibacterial, anti-mai kumburi, da sauran kaddarorin lafiya.
Duk hanyar da aka shirya su suna rasa wasu darajar sinadirai idan an dafa su.
Sun ƙunshi flavonoids, glutathione, mahadi na selenium, bitamin E, da bitamin C.
Lokacin zabar albasa, nemi waɗanda ba su da lahani ko launin launi, masu ƙarfi, kuma suna da bushes, fatun takarda.
amfanin
Sun ƙunshi phytochemicals - mahadi da tsire-tsire ke samarwa don yaƙar ƙwayoyin cuta, ƙwayoyin cuta, da fungi masu cutarwa. Wadannan phytochemicals suna ba da fa'idodin kiwon lafiya lokacin cinyewa kuma suna ba da kaddarorin masu zuwa: (Xin-Xin Zhao, et al., 2021)
Kare tsarin cututtukan zuciya, narkewa, numfashi, haifuwa, da tsarin jijiya.
Kariya daga cutar hanta.
Taimakawa tsarin rigakafi lafiya.
Nau'i da Iri
Suna cikin Allium shuka jinsin wanda ya hada da tsire-tsire kamar tafarnuwa, leek, da chives. (Jami'ar Jihar Oregon. 2022)
Suna bambanta da dandano kuma suna iya zama mai daɗi, mai daɗi, da tsami.
Daban-daban iri-iri tare da ayyukan noma suna ba da gudummawa ga yanayin dandano na albasa.
Akwai nau'ikan albasa da yawa.
Mafi na kowa kuma yadu samuwa sune ja, fari, rawaya, da Mutanen Espanya.
Sauran nau'ikan sun haɗa da cipollini, lu'u-lu'u, da Vidalia.
Danye ko Dafasa
Suna da amfani ko an ci danye ko dafaffe, dafa su yana rage yawan su thiosulfinates - mahadi masu samar da maganin rigakafi, antifungal, da magungunan rigakafi.
An nuna tafasasshen albasa da soya albasa na haifar da babbar hasarar sinadirai.
Sauran hanyoyin shirye-shiryen da ke rage fa'idodin kiwon lafiya sun haɗa da sautéing, tururi, da microwaving.
Ana nuna albasa da yin gasa don ƙara matakan flavonoid.
Yin amfani da busasshen albasa, foda kuma yana iya ba da ƙimar abinci mai gina jiki, musamman idan foda ya bushe. (Damini Kothari, et al., 2020)
abinci mai gina jiki Facts
Albasa na iya taimakawa wajen cin abinci mai kyau. Flavonoids, glutathione, mahadi na selenium, bitamin E, da bitamin C, suna ba da gudummawa ga kaddarorin antioxidant na kayan lambu. (Holly L. Nicastro, et al., 2015Bayanin abinci mai gina jiki ga matsakaiciyar albasa guda ɗaya: (Ma'aikatar Aikin Gona ta Amurka. ND)
Jimlar adadin kuzari: 44
Jimlar mai: 0 grams
Cholesterol: 0 milligrams
Carbohydrates: Goma 10
Abincin fiber: 2 grams
Jimlar sukari: 5 grams
Protein: gram 1
Calcium: 2 milligrams
Sodium: 4 milligrams
Iron: 1 milligrams
Vitamin D: 0 micrograms
Lokacin Zaɓi
Albasa na iya ƙunsar ragowar magungunan kashe qwari, karafa masu nauyi, gurɓataccen ƙwayoyin cuta, da tarin nitrate. Sanin inda albasar ta fito zai iya taimakawa wajen tabbatar da cewa ba a yi amfani da magungunan kashe qwari ba daidai ba ko kuma ƙasar da aka shuka a cikinta ba ta wadatar da ƙarfe mai nauyi ba. Idan zai yiwu, sayan daga sanannun tushe tare da ayyukan noma na gaskiya, kamar kasuwannin manoma. (Xin-Xin Zhao, et al., 2021)
Albasa da aka samu a cikin wuraren da ba a yi amfani da su yadda ya kamata ba yana da haɗarin haɓaka ƙwayoyin cuta masu cutarwa.
Don guje wa kamuwa da cutar Escherichia. coli ko E. coli, salmonella, da mold, yana da aminci don siyan albasa duka a yanka a gida maimakon siyan albasa da aka riga aka yanka. (Xin-Xin Zhao, et al., 2021)
Zaɓi waɗanda suke da ƙarfi, ba su da ɗan rauni ko tabo masu launi, kuma suna da busasshiyar fata.
A guji wadanda ke nuna alamun mold, kamar fararen fata ko baƙar fata a saman ko a cikin yadudduka, da waɗanda ke da harbe-harbe, wanda ke nufin albasa har yanzu ana ci amma ba za ta daɗe ba.
Abincin Hawan Jini
References
Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Ci gaba na Kwanan nan a cikin Haɗin Halittu, Ayyukan Lafiya, da Damuwar Tsaro na Albasa (Allium cepa L.). Iyaka a cikin abinci mai gina jiki, 8, 669805. doi.org/10.3389/fnut.2021.669805
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