Idan kai mai zuwa motsa jiki ne ko kuma wanda ke ƙoƙarin kasancewa cikin koshin lafiya, wataƙila ka taɓa jin kalmar 'protein' a kowane lokaci, ko ba haka ba? Rage nauyi, gina tsoka... muna magana ne game da furotin ga komai. Amma ka san cewa akwai nau'ikan furotin guda biyu? Su ne furotin na dabbobi da furotin na shuka. A yau, za mu yi magana game da bambance-bambancen da ke tsakanin su biyun, fa'idodi da rashin amfani, da kuma abin da ya fi dacewa da jikinka.
Menene ainihin furotin? Labarin amino acid
A taƙaice dai, sunadaran sune tubalan ginin jikinmu. Kamar yadda ake buƙatar tubali don gina bango, haka nan sunadaran suna da mahimmanci don gina komai a jikinmu, gami da tsokoki, hormones, da enzymes. Waɗannan sunadaran sun ƙunshi ƙananan ƙwayoyin halitta da ake kira amino acid .
Ka yi tunanin amino acid a matsayin duwatsu masu launi. Waɗannan duwatsu an haɗa su wuri ɗaya don samar da nau'ikan sunadarai daban-daban. Jikinmu yana buƙatar kusan nau'ikan amino acid 20. Jikinmu zai iya yin 11 daga cikinsu. Amma sauran nau'ikan 9 ba za mu iya yin su ta jiki ba. Dole ne mu samo su daga abinci. Ana kiran amino acid 9 ɗin da muke buƙatar samu daga abinci "Essential Amino Acids" .
Menene "cikakken furotin"? Wato, idan abinci ya ƙunshi dukkan muhimman amino acid guda 9, to cikakken tushen furotin ne.
Manyan rukunonin furotin guda biyu: furotin na dabbobi da na tsirrai
Akwai manyan hanyoyi guda biyu da muke samun furotin: abincin dabbobi da abincin tsirrai. Akwai ɗan bambanci kaɗan a cikin yawan furotin na waɗannan biyun. Bari mu dubi menene su.
| Halaye | Sinadarin Dabbobi | Sinadarin Shuke-shuke |
|---|---|---|
| Cikakke | Yawancinsu "cikakkun sunadaran gina jiki ne," ma'ana sun ƙunshi dukkan muhimman amino acid guda 9. | Yawancinsu "sunadarai marasa cikawa ne." Suna rasa ɗaya ko biyu daga cikin muhimman amino acid. (Amma akwai keɓancewa.) |
| Majiyoyin da ake da su | Nama (kaza, naman sa, naman alade), kifi, ƙwai, madara da kayayyakin kiwo (yogurt, cuku). | Legumes (lemun tsami, wake, wake kore, waken soya), goro (cashews, gyada), hatsi, kayan lambu, da sauransu. Quinoa, tofu, da sauransu cikakkun furotin ne. |
| Ƙarin abubuwan gina jiki | Yana dauke da sinadarin bitamin B12, bitamin D, sinadarin heme iron, da kuma zinc. | Mai arziki a cikin fiber, antioxidants, da phytochemicals. |
Menene amfanin furotin na shuka?
Wace irin furotin kake ci wataƙila ta fi muhimmanci fiye da yawan furotin da kake ci. Akwai fa'idodi da yawa ga lafiya wajen amfani da abincin furotin da aka yi da tsire-tsire.
- Kare cututtukan zuciya: Wani bita da aka yi kan wasu bincike ya gano cewa mutanen da ke bin abincin masu cin ganyayyaki/masu cin ganyayyaki suna da ƙarancin haɗarin mutuwa daga cututtukan zuciya da kashi 30% fiye da waɗanda ke cin nama. Wannan ya faru ne saboda abincin da ake amfani da shi a tsire-tsire yana da ƙarancin kitse mai yawa, ƙarfe, da hormones.
- Kare Ciwon daji: Cin abinci mai wadataccen abinci mai tsire-tsire yana rage haɗarin kamuwa da ciwon daji. An gano cewa sinadaran phytochemicals da ake samu a cikin tsire-tsire suna taimakawa wajen hana ciwon daji. Haka kuma, abincin tsire-tsire yana da wadataccen fiber, wanda ke taimakawa wajen sarrafa nauyin jiki da kuma kula da lafiyar narkewar abinci.
- Rage haɗarin kamuwa da bugun jini: Cin abinci mai kyau na tsire-tsire na iya rage haɗarin kamuwa da bugun jini da kusan kashi 10%. "Abincin da ya dace da tsire-tsire" a nan yana nufin abinci mai yawan kayan lambu, hatsi cikakke, da wake, da ƙarancin hatsi mai kyau da ƙarin sukari.
- Kariya daga Ciwon Suga Nau'i Na Biyu: Mutanen da suka dogara da abincin da aka yi da tsire-tsire suna da ƙarancin haɗarin kamuwa da ciwon suga na nau'i na 2 idan aka kwatanta da waɗanda ke cin furotin na dabbobi da yawa.
To menene fa'idodi da haɗarin furotin na dabbobi?
Duk da cewa furotin na shuka yana da fa'idodi da yawa, furotin na dabbobi ba shi da illa kwata-kwata. Musamman furotin na dabbobi mai ƙarancin kitse.Akwai kuma wasu fa'idodi ga majiyoyi. Misali, ga waɗanda suka maye gurbin jan nama da abubuwa kamar kaza da kifi, suna:
- Haɗarin kamuwa da ciwon suga na nau'in 2 ba shi da yawa.
- Haɗarin kamuwa da cututtukan zuciya ƙasa ne.
- Haɗarin kamuwa da ciwon daji na hanji, ciki, pancreas, da prostate ba shi da yawa.
- Yana da sauƙin sarrafa nauyin jiki.
Amma ka sani game da wannan haɗarin!
Abu mafi mahimmanci shine cin jan nama (kamar naman sa, naman alade) da nama da aka sarrafa (kamar tsiran alade, naman alade) akai-akai ba shi da lafiya sosai.
Wani bincike da aka gudanar kan mutane sama da 100,000 ya gano cewa cin ƙarin jan nama a kowace rana na iya ƙara haɗarin mutuwa da kashi 13%, kuma cin ƙarin nama da aka sarrafa zai iya ƙara haɗarin da kashi 20%.
Saboda haka, lokacin zabar furotin na dabbobi, yana da kyau a iyakance jan nama da nama da aka sarrafa sannan a fifita kaji, kifi, ƙwai, da kiwo.
Idan kana cin abincin tsirrai ne kawai, to ka yi la'akari da waɗannan abubuwan
Domin samun fa'idodin abincin da aka yi da tsire-tsire, kuna buƙatar cin nau'ikan abincin shuka masu lafiya . Abincin da aka sarrafa wanda aka yiwa lakabi da "wanda aka yi da tsire-tsire" kuma aka cika shi da sukari da kitse ba zai samar muku da sinadaran gina jiki da kuke buƙata ba. Idan kai mutum ne mai tsire-tsire, ya kamata ka yi taka tsantsan musamman game da waɗannan sinadaran gina jiki:
- Sintiki
- Vitamin B12 - Ba kasafai ake samun wannan ta halitta a cikin abincin tsire-tsire ba.
- Protein (ta hanyar shan nau'ikan furotin daban-daban)
- Calcium
- Bitamin D
Ga wasu abubuwan da za ku iya yi don biyan waɗannan buƙatun abinci mai gina jiki:
- Samar da nau'ikan abinci iri-iri: Maimakon cin nau'ikan kayan lambu da ganye iri ɗaya, ƙara nau'ikan wake iri-iri (lentil, wake, wake, waken soya), goro, da hatsi a cikin abincinku. Ta wannan hanyar, za ku iya samun amino acid ɗin da ya ɓace a cikin wani abinci daga wani.
- Abinci mai ƙarfi: A sha madarar shuka kamar madarar waken soya tare da ƙarin sinadarin calcium da bitamin D. A yi amfani da kayayyakin abinci kamar yisti mai gina jiki tare da ƙarin bitamin B12.
- Kayan lambu masu ganye kore: Kayan lambu masu ganye kore kamar alayyafo, kale, da ganyen collard suna da kyau wajen samar da sinadarin calcium.
Ya fi kyau koyaushe ka yi magana da likitanka kafin ka yi wani babban canji a abincinka, musamman idan kana da wata matsala ta lafiya.
Saƙon Ɗauka Gida
- Sinadarin sunadaran ya ƙunshi amino acid kuma yana da mahimmanci ga jiki. Akwai "amino acid" guda 9 masu mahimmanci waɗanda dole ne mu samu daga abinci.
- Sinadarin dabbobi ya ƙunshi dukkan waɗannan amino acid guda 9. Duk da haka, jan nama da naman da aka sarrafa suna da haɗarin lafiya.
- Sinadarin tsirrai yana da kyau sosai don zuciya da kuma rigakafin cutar kansa. Amma domin samun dukkan amino acid da ake buƙata, kuna buƙatar cin gauraye nau'ikan abincin shuka daban-daban (hatsi, wake, goro).
- Mafi kyawun mafita shine daidaita tsarin cin jan nama. Rage jan nama sannan a ƙara kaza, kifi, ƙwai, da nau'ikan furotin iri-iri a cikin abincinku.
- Idan ka dogara gaba ɗaya ga abincin shuka, ka tabbata ka kula da sinadarai masu gina jiki kamar bitamin B12, zinc, da calcium.
- Kafin yin duk wani babban canji a tsarin abinci, yi magana da likitanka don neman shawara.
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