Cracking Egg Nutrition: Kwai-celent man fetur don dacewa da burin ku
Ko wasanni na ƙwararru ne, motsa jiki na sirri ko ayyukan nishaɗi, yana da mahimmanci don mutane na kowane zamani don tabbatar da sun samu daidai abinci mai gina jiki kafin da kuma bayan motsa jiki. Isasshen abinci na bitamin, ma'adanai da abubuwan gina jiki don haɓakar tsoka, juriya da lafiyar gaba ɗaya. Bari mu bincika dalilin qwai sune cikakkiyar kunshin furotin don taimakawa haɓaka burin ku na dacewa!
Me yasa abinci ke da mahimmanci?
Kamar mikewa, dumama sama da sanyaya, samun ingantaccen abinci mai gina jiki shine muhimmin al'amari na motsa jiki da horo. Wannan gaskiya ne musamman ga abin da kuke ci BAYAN motsa jiki, inda samun dama ga mahimman abubuwan gina jiki na iya taimaka maka hanzarta murmurewa da gina ƙarfi da sauri.
Protein yana daya daga cikin mahimman abubuwan gina jiki da ake buƙata a cikin abinci bayan motsa jiki. cinyewa furotin mai inganci bayan motsa jiki zai taimake ku gyara tsoka, farfado da shagunan makamashi da haɓaka sabbin ci gaban tsoka, ma'ana zaku ga ladan aiki tukuru da wuri1-5.
Yayin da tsokoki zasu gyara kansu da kansu, bincike ya nuna cewa cin isasshen furotin cikin sa'o'i biyu na horo zai taimaka jiki sake ginawa da girma tsoka mafi inganci da inganci6.
Waɗannan ƙarin matakan furotin na iya zama tasiri musamman ga horon juriya, kamar ɗaukar nauyi, tare da Ƙungiyar Ƙwararrun Wasanni ta Duniya tana ba da shawarar fiye da 3g na furotin a kowace kilogiram na nauyin jiki.7. A madadin, don motsa jiki mai da hankali kan juriya, kamar gudu da hawan keke, suna ba da shawarar 1.4-2.0g na furotin a kowace kilogiram na nauyin jiki7.
Bugu da ƙari kuma, don sakamako mafi kyau, ana bada shawarar cewa Abincin furotin na 20-40 g kowace abinci a rarraba a ko'ina cikin yini, a tazara na kusan 3-4 hours7, cinyewa tare da abinci mai arzikin carbohydrate da ruwa masu dacewa8.
"Tare da haɓaka haɓakar haɓakar motsa jiki na mutum da horon juriya na motsa jiki, akwai karuwar bukatar abinci mai wadatar furotin hakan mai araha ne kuma mai sauƙin amfani,” in ji Andrew Joret, Shugaban Majalisar Masana'antu ta Burtaniya (BEIC) kuma memba na Cibiyar Abinci ta Kwai ta Duniya (IENC) Ƙungiyar Ƙwararrun Ƙwai ta Duniya.
Ikon furotin kwai
Tare da sinadirai masu mahimmanci 13, furotin 6g, calories 70 kawai da 5g na mai, babban kwai ɗaya yana da bayanin martaba na musamman na abinci mai gina jiki wanda ya dace da 'yan wasa na kowane zamani9! "Kwai su ne cikakken abokin motsa jiki," Mista Joret ya ce, "Suna cike da sinadirai da furotin, masu iya amfani da su sosai, kuma cikin sauki ga mutanen da ke kan tafiya."
Ba wai kawai ƙwai suna da wadataccen furotin ba, amma sunadaran da ke cikin su shine mafi ingancin halitta samuwa10.
Ingancin sunadaran ya dogara ne akan nau'ikan amino acid daban-daban a cikin abinci, da kuma iya narke su a sha. Misali, qwai sun ƙunshi dukkan muhimman amino acid guda tara, sanya su su zama 'cikakken sunadaran'. Bugu da ƙari, rabo da tsarin da ake samun waɗannan amino acid ya sa su daidai gwargwado don bukatun jiki.
Protein a cikin kwai shima sosai narkewa - jiki zai iya sha kuma yayi amfani da 95% na shi! Masana kimiyya ma sun yi amfani da ƙwai a matsayin ma'auni don kimanta ingancin furotin a cikin sauran abinci11. Karanta labarin mu akan ingancin furotin don neman ƙarin bayani.
The Internationalungiyar Wasannin Wasanni ta Duniya ba da shawara cewa ’yan wasa su zaɓi tushen abinci duka na furotin, kamar qwai, don ta da haɗin furotin tsoka (MPS)12, wani tsari na halitta wanda aka samar da furotin don gyara lalacewar tsoka wanda ya haifar da matsananciyar motsa jiki. Suna kuma jayayya cewa qwai na iya zama cikin sauƙin haɗawa cikin abubuwan abinci a ko'ina cikin yini kamar yadda "ana iya shirya su tare da mafi yawan zaɓin abinci, ko a karin kumallo, abincin rana ko abincin dare12. "
Kar a manta da gwaiduwa
"Idan ya zo ga kwai fari vs kwai gwaiduwa, mutane sukan yi tunanin cewa zubar da gwaiduwa zai zama mafi koshin lafiya saboda rashin fahimta game da cholesterol da fats marasa lafiya. " In ji Mista Joret, “Matsalar ita ce, idan ka zubar da gwaiduwa, sai ka jefar yawancin abubuwan gina jiki masu mahimmanci kuma kusan rabin furotin."
Bincike na baya-bayan nan ya tabbatar da haka cin ƙwai a matsayin wani ɓangare na abinci mai kyau ba ya da tasiri mai mahimmanci akan cholesterol na jini, don haka ba ya ƙara haɗarin cututtukan zuciya a yawancin mutane.
A halin yanzu, da furotin a cikin kwai kusan an raba daidai tsakanin gwaiduwa da fari, don haka yana da mahimmanci a haɗa su duka a cikin abincin bayan motsa jiki. A gaskiya ma, bincike ya nuna dukan ƙwai suna ƙarfafa haɓakar tsoka da gyarawa har ma fiye da cin farin kwai kadai13.
Mun fasa shi!
Sirrin samo furotin mai inganci don tallafawa manufofin motsa jiki mai sauƙi ne… kwai mai ban mamaki! "Gaskiya ita ce, ba kwa buƙatar ƙarin ƙarin jagora na gaba ko girgiza don samun damar samun furotin mafi inganci da ake samu - za ku iya samun shi a cikin kwai mai ƙasƙantar da kai!" Ya taƙaita Mr Joret.
"Komai matakin da kuke cikin tafiya ta motsa jiki, ƙwai na iya taka muhimmiyar rawa wajen haɓakar tsoka, asarar nauyi da lafiyar gaba ɗaya!”
References
2 VanDusseldorp TA, et al (2018)
4 Kreider RB, Campbell B (2009)
10 FAO
11 Cibiyar Nazarin Likita ta Makarantun Kasa
Haɓaka ikon kwai!
Don taimaka muku haɓaka ƙarfin sinadirai na kwai, IEC ta haɓaka kayan aikin masana'antu da za a iya zazzagewa, gami da mahimman saƙonni, kewayon samfuran shafukan sada zumunta, da zane-zane masu dacewa don Instagram, Twitter da Facebook.
Zazzage kayan aikin masana'antu (Spanish)Game da Andrew Joret
Andrew yana aiki a masana'antar kwai sama da shekaru 35. Shi memba ne na Cibiyar Abinci ta Kwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya kuma Shugaban Hukumar Masana'antar Kwai ta Biritaniya (BEIC), da kuma Daraktan Fasaha na rukuni a Noble Foods, daya daga cikin manyan kasuwancin kwai a duniya. A matsayinsa na Shugaban BEIC yana wakiltar masana'antar kwai ta Burtaniya a kan dukkan matakan sarkar darajar tun daga kiwo zuwa sarrafawa da tallatawa, a karkashin Tsarin Zakin Burtaniya.