Yadda ake musanya nama

Duk da imani, akida, hanyar tunani ko dabi'ar cin abinci, muna iya son sanin yadda ake musanya nama a cikin abincinmu na wani lokaci ko har abada.

Nama a cikin lamuran gina jiki yana da mahimmanci saboda babbar gudummawar sunadaran da yake bamu, duk da haka, mun sami da yawa kayan lambu, hatsi ko iri iri Hakanan yana ba mu wannan furotin mai mahimmanci. 

Ofungiyar sunadarai sune mahimmin tushe don ƙoshin lafiya a cikin jiki, sun zama dole da karfi y ƙirƙirar tsoka wanda ke taimaka mana shawo kan zamaninmu zuwa yau.

An bada shawarar kusan cinyewa 8 na furotin kowace rana don kowane kilo 20 na nauyi. Wato, idan mutum yakai kilo 60, zasu iya cin kusan gram 24 na furotin don saduwa da ƙimar da ta dace don nauyinta.

Koyi don maye gurbin nama a cikin abincinku

Muna so mu fada muku wadanne irin abinci ne masu cike da sunadarai da lafiyayyun abinci don ku sami damar guji cin nama a hanya mai sauƙi, ta bambanta kuma mai amfani.

La'akari da hakan sunadarai suna da mahimmanci ga abincin mu, kula da jerin masu zuwa da halayen abincin da muke nuna muku.

Don Allah

Goro na ɗaya daga cikin cikakkun abinci, wadatattu a cikin ma'adanai da bitamin, kamar su baƙin ƙarfe, phosphorus, potassium, ko bitamin E. Zaba don cin almond, goro, zabibi, pistachios ko gyada. Ana iya ƙara su zuwa adadi mai yawa na jita-jita azaman ƙarin.

A rabo daga Gram 30 ya bamu gram 3 zuwa 7 na furotinSu ne ingantaccen abinci don karin kumallo, tsakiyar safiya ko abun ciye-ciye. Dole ne ku yi hankali kada ku shawo kan shi saboda suna da caloric sosai, kodayake ƙwayoyi suna da lafiya, suna da wadataccen ƙwayoyin mai mai ƙamshi ga jiki.

Tsaba

A wannan yanayin, pumpan kabewa ko flowa sunan sunflower suna cikakke don haɓaka haɓakar furotin, a wannan yanayin, gram 30 na tsaba yana ba mu tsakanin gram 5 zuwa 8 na furotin, dan kadan fiye da na goro.

Abubuwan da ba a ƙosu ba sune lafiyayyun ƙwayoyin cuta waɗanda kuma, a wannan yanayin duka a cikin yanayin kwayoyi da iri, suna ƙunshe da zaren mai yawa wanda ke taimaka mana ta hanyar wucewar hanji.

Za mu iya ƙara waɗannan kayayyakin zuwa salads, stews, smoothies, yogurts ko biredi.

Qwai

Zai yiwu ɗayan mafi yawan abinci ne a cikin girki, suna canza dandano gwargwadon yadda suka dahu. Cikakke don abincin gida na gargajiya ko don yin kayan zaki mai ɗanɗano.

Koyaushe suna cikin haske don alaƙar su kai tsaye da ƙaruwa a ciki cholesterol. Madadin haka, ya kamata mu tuna cewa kwan yana hade ne da gwaiduwa da fari, haɗuwa ce da ke sa cikakken kwai ya samar mana da kusan gram 6 na furotin.

Farin shine wanda ya kunshi furotin da ake so, kimanin gram 3,6 kuma baya dauke da ko alamar cholesterol. Zaku iya kara kwai a abincinku ba tare da damuwa ba, suna dauke da amino acid takwas masu mahimmanci kuna buƙatar jiki da furotin yana taimaka muku don gina ƙwayar tsoka.

Wataƙila shine mafi cikakkiyar furotin da zamu iya samu bayan wanda muke samu a cikin ruwan nono. Saboda haka, cinye ƙwai ta hanyar da kuka fi so: jiƙa, dafa, soyayyen, ɓarda ko a cikin stews.

Kayan kiwo

El cuku sama da duka, shine ɗayan mafi kyawun zaɓuɓɓuka don haɓaka haɓakar sunadarin ku. A wannan yanayin, zabi cuku cukuYana da ƙarancin carbohydrates kuma yana da wadataccen abu a cikin wannan abu. Irin wannan cuku yana da casein, furotin wanda yake saurin narkewa kuma baya haifar da lahani ko nauyiAri ga haka, yana taimaka mana mu daɗe muna cin abinci.

A gefe guda, yogurt yana taimaka mana ƙara yawan furotin ɗinmu, zaɓar kyakkyawan yogurt mai kyau yana ba mu tsakanin Gram 7 da 9, kamar madara. Babu matsala idan ka zabi skimmed ko duka sigar, sunadaran sun bambanta kadan.

Legends

Legumes na ƙwai suna da lafiya ƙwarai, sabili da haka, bazai taɓa ɓacewa daga abincinku ba. Ko lentil, kaji, wake ko wake suna dauke da furotin mai yawa. Mun sami kusan 20% da 25% na nauyinta wannan sinadarin wanda yake taimaka mana tare da halittar tsoka.

Kimanin kofi kwata ya bamu tsakanin gram 3 zuwa 5, zaɓi mai kyau don samun damar maye gurbin nama a cikin lafiyayyar hanya. Nama bazai so kowa da kowa ba, amma, kusan duk mutane suna son hamburgers, idan kuna son dakatar da cin nama amma ba hamburgers muna ba ku shawara ku gwada burgers kayan lambu da aka yi da umesaumesan umesaumesa lega, musamman ntwa.

Soja

Wataƙila shine sanannen sanannen furotin da aka shuka. Yana da kyau don samun karfin tsoka ba tare da neman nama ba. Irin wannan furotin yana cire mummunan cholesterol kuma yana taimakawa wajen kiyaye hawan jini daidai. Bugu da kari, zai iya rage yiwuwar wasu nau'ikan cutar kansa, kamar su cutar kansa ta prostate.

Rabin kopin tofu, wanda shine abinci daga 100% waken soya, ya bamu gram 7 na furotin. Yana ɗayan mafi ƙaƙƙarfan samfura waɗanda aka zaɓa daga duk waɗanda suke bi mai cin ganyayyaki ko maras cin nama, lafiyayyen abinci wanda dukkan mutane, masu cin ganyayyaki da masu amfani, zasu iya ƙara abincin su.

Oats

Oats kuma sun fara samun masoya da yawa a kowace rana, wani tsoho mai matukar lafiya da lafiya hakan yana taimaka mana kiyaye ingantattun matakan abubuwan gina jiki a cikin abincinmu.

Ana iya cinye shi kai tsaye 'bushe' ko dafa shi da ɗan ruwa ko madara. Kofi ɗaya yana ba mu gram 6 na furotinKari akan haka, yana da tushen fiber kuma yana taimaka mana daidaita matakan glucose na jini.

Koren ganye

A cikin kayan lambu, zamu iya samun kyakkyawan tushen furotin, su ne masu maye gurbin nama. Muna gaya muku waɗanne ne ya kamata ku kalla:

• Alayyafo
• Chard.
• Seleri.
• Cilantro
• Basil
• Green bishiyar asparagus.
• Broccoli.
• Ruwan teku kamar spirulina.