Inda mutane da yawa sunadarai samu? Products tare da wani high gina jiki abun ciki

Sunadaran, tare da fats da kuma carbohydrates, su ne tushen mutum abinci mai gina jiki. Duk da kwayoyin abubuwa wanda zo a cikin nau'i na abinci a cikin jiki, yanãɗaukar wani takamaiman aiki. Kayayyakin abinci da yawa na gina jiki, da muhimmanci sosai ga ci gaban da kuma} arfafa, kamar yadda su ne da gini tubalan daga kyallen takarda da Kwayoyin. Yadda za a gina your rage cin abinci saboda haka cewa jiki ba su ji sun rasa? Abin da abinci ne mai arziki a cikin furotin? Ka yi la'akari da wannan labarin.

muhimmancin

da kalmar "furotin" a cikin Greek harshen sauti kamar "gina jiki." Idan muka yi la'akari da gundarin fassara, shi dai itace cewa da kalmar na nufin "wanda ya zo na farko." A kalla a kan tushen da wannan za mu iya zana karshe.

Great bukatar jikin mutum a cikin abinci, inda da yawa daga furotin. A kayayyakin, irin wannan bukatar ba kasa da a cikin iska, kuma wannan shi ne wani ƙari.

Saboda haka, babban aiki na da sunadarai a cikin jikin mutum:

• Active hannu a cikin matakai na farfadowa. Protein na samar da dalilin al'ada cell division.
• Active hallara a metabolism. A sakamakon haka, shi yana da wani babban tasiri a kan m tsarin.

A sakamakon rashin gina jiki

Idan kamar yadda yaro da saurayi na dundundun ne ba da samun your bukata ƙaramar gina jiki, da shi take kaiwa zuwa komowar sakamakon, ciki har da:

• jinkirin girma, a cikin matsanancin, zai iya zama mai cikakken tasha.
• hormonal rashin daidaituwa.
• dystrophy.
• Low matakan rigakafi.
• matsaloli tare da memory, ikon karɓar bayani.
• low matakin na yadda ya dace.

A cewar wannan bayani, wani mutum wanda ya yi watsi da kayayyakin inda da yawa na gina jiki, hadari a kan lokaci don zama wani "kayan lambu", tauye kansu na da damar da za a ji dadin cikakken rai.

Gwanon sunadaran

Wadannan kwayoyin abubuwa sunadaran amino acid, wanda ya kasu kashi biyu Categories:

• M. Su ne muhimmanci mafi - 80% na jimlar. Wannan irin na amino acid da jiki da lafiya mutum tasowa nasu, ba tare da hannu na "external" kafofin.
• Essential. More zaran yi - 20%. Ga jiki ne m - wadanda amino acid da shi za a iya samu kawai daga abinci, inda da yawa daga gina jiki (ga tebur a kasa).

abinci

A mafi muhimmanci a cikin samuwar cikakken fledged mutum rage cin abinci ne sunadaran da suke na dabba da asali. Sun dauke da manyan yawa na amino acid da cewa ba za a iya maye gurbinsu. suna kuma mafi cikakken samamme ta jiki.

Bugu da kari, za ka iya samun kayayyakin na kayan lambu asalin, inda da yawa daga furotin.

More daki-daki, a cikin alluna kasa.

Abinci mai arziki a cikin sunadaran na dabba asalin:

Abinci mai arziki a cikin sunadaran da kayan lambu asalin:

Saboda haka, mun nuna mafi mashahuri abinci tare da wani yawa na gina jiki. Table na kayan lambu da sunadarai, kamar yadda za ka iya gani, ko da yake mafi alhẽri daga "dabba", amma suna tunawa da kasa samun nasara.

jiki bukatun

Kowane abinci samfurin hada da sunadaran da suke uniquely kafa na amino acid. Yana da muhimmanci a yi up your menu haka dukan zama dole samu a yalwace. Ya kamata ka ma fahimtar cewa abinci a kan tebur kamata hada da kayayyakin na dabba asalin, inda mafi gina jiki (nama, qwai, kifi, da sauransu). "Nama" a jimlar gina jiki rabo dole ba kasa da daya bisa uku dangi zuwa wani "kayan lambu".

A bukatun da kwayoyin haka lasafta akayi daban-daban dangane da sigogi kamar:

• girma.
• nauyi.
• shekaru.
• jiki aiki.
• shafi tunanin mutum aiki.

A cikin cibiyar sadarwa akwai da yawa slozhnosochinennogo dabarbari da wanda daya zai iya lissafta da ainihin bukatar gina jiki. Amma idan muka dauki a general, da wadannan da dangantaka ne m, a kan tushen da za ku ji a zabar abinci wadda dauke da karin gina jiki, dangane da bukatun:

• jariri har zuwa shekara 1 - 25 grams.
• daga 1 shekara zuwa 1.5 years - 47,8 grams.
• daga 1.5 zuwa shekaru 3 - 53,1 grams.
• 3 zuwa 4 shekara - 62,9 grams.
• 5 zuwa 6 years old - 72,1 grams.
• daga 7 zuwa 10 shekaru - 79,8 grams.
• daga 11 zuwa shekaru 13 - 95,8 grams.
• saurayi daga 14 zuwa 17 da shekaru - 98 grams.
• mata a lokacin gestation - 110 grams.
• mata a lokacin lactation - 125 grams.
• balagagge mata - 97 grams.
• jima'i balagagge maza - 120 grams.
• balagagge mata aiki a nauyi jiki aiki - 135 grams.
• balagagge maza aiki a nauyi jiki aiki - 160 grams.
• Maza har zuwa shekaru 70 - 82 grams.
• mata har zuwa shekaru 70 - 69 grams.
• mutumin bayan shekaru 70 - 76 grams.
• mata bayan shekaru 70 - 66 grams.

Protein yayin da rage nauyi

Yana da wuya a overestimate rawar da rage cin abinci, saboda:

• Products, wanda ya ƙunshi mafi gina jiki ba shi da wani high kalori abun ciki.
• A ikon da sauri da kuma har abada cikakken. Protein abinci zai yardar da ku a 4:00, yayin da carbohydrate fa, tã a kalla 1.5-2.
• Stimulates metabolism, don haka idan dai shi ne narkewar, a lokacin da jiki ciyarwa makamashi. Bugu da kari, shi SUPPLiES da tsoka wanda, bi da bi, rayayye konewa da adadin kuzari.
• Ya taimaka wajen inganta ingancin da fata, da inganta da kuma yadda ya kamata ya kula da elasticity.
• Yana resists tsufa, ciyar da Kwayoyin da kuma bada wani gini abu.

A lokaci guda, da yin kullum menu, ya kamata a kusata da a hankali har zuwa ga waɗanda suke kayayyakin da suke da arziki a cikin furotin. Alal misali, wannan kwai. Inda a kwai karin gina jiki? Amsar a bayyane yake. Kamar wancan gwaiduwa ƙunshi game 6 grams na mai. Saboda haka, ko dafa omelette da kayan lambu don karin kumallo, "yanka" da shi zuwa 1 gwaiduwa da kuma tuni wannan da ka yi tasa dietichnee.

Light abinci mai arziki a cikin furotin

Hakika, bisa ga alluna sama ne sauki gane abin abinci ne mai arziki a cikin furotin. Amma yadda za a hada su, sabõda haka shi ne ba kawai dadi, amma kuma amfani? Bari mu ba 'yan girke-girke.

Yaji digãdigansa, qwai da cuku a cikin tanda:

• kaza da kwai - 1 pc.
• kwai fata - 2 raka'a;
• low mai gida cuku manna - 100 gram.
• gishiri, barkono, yaji ganye - dandana.

Preheat tanda zuwa 180 ^° C

Whisk da kwai fata, da kayan yaji, ganye da kuma gida cuku har sai m. A farko, da cuku za a gutsure - ci gaba da tsoma baki. Zuba taro a ba-sanda siffar da gasa na minti 20 ko muddin tsakiyar omelet tsaya a nan girgiza.

Saboda haka ka samu wani tasa da wani yawa na gina jiki - game da 30 grams da bauta na dukan, kuma haka a kalla 170 da adadin kuzari.

Cheesecakes Kwakwa:

• low-mai gida cuku pasty - 200 grams.
• kaza da kwai - 1 pc.
• shinkafa gari - 30 grams.
• kwakwa - 12 grams.
• abun zaki iyawa (akwai Stevia).
• yin burodi foda - tsunkule.

Preheat tanda zuwa 180 ^° C

Mix har sai m rabin kwakwa tare da wasu kayayyakin (inda da yawa na gina jiki, kamar yadda za ka iya gani). Saka da taro a cikin nau'i na flattened bukukuwa a kan yin burodi, da aza takarda yin burodi, yayyafa sauran kwakwalwan kwamfuta da kuma gasa har sai shirye (game da wani uku na awa). Za a iya bauta.

rarar cuta

Duk da cewa da sunadaran - makawa kashi na mutum abinci mai gina jiki, da cewa yalwarsu iya muhimmanci cutar. Yana bayyana kanta a ko'ina, a ƙarƙashin rinjayar haka rare yau gina jiki abun da ake ci, waɗanda suka yanyanke matuqar adadin fats da carbohydrates a cikin abinci. Hakika, irin ikon da tsarin, da yawa daga abũbuwan amfãni a idanun mabiya - zai iya ci, ba kirgawa da adadin kuzari da za a ko da yaushe ciyar da haka rasa nauyi. Duk da haka, dukan waɗannan ni'ima akwai wani downside, sunan wanda - ketosis. A wasu kalmomin, detrimental wuce kima himma a babban kanti shelves a zabin abinci, inda da yawa sunadarai. A kayayyakin, irin wannan rashin magungunan adana da kuma Additives cewa samar da ake so dandano yayin da minimizing da ci daga carbohydrates to fats. Idan wannan ikon zai zama hanyar rayuwa, da akai rashin lafiya na fats kai ga rabuwar acetone, wanda zai kashe shi da guba dukan jiki. A tsanani lokuta, ko da mutuwa shi ne zai yiwu.

Don kare kansu daga irin wannan mai sauqi qwarai - kawai tsaya ga kayan yau da kullum na lafiya abinci mai gina jiki da kuma balance.