Ta yaya ake canza kitse zuwa furotin?

Ta yaya ake canza kitse zuwa furotin?

Abincin da ya dace ya kamata ya ƙunshi yawancin macronutrients, tare da furotin yana daya daga cikin mahimman abubuwan gina jiki da ya kamata mutum ya ci. Amma tabbatar da samun isassun abubuwa masu kyau yana da sauƙin faɗi fiye da aikatawa.

Shahararren masanin abinci mai gina jiki Dr. Michael Moseley, kuma sanannen tauraruwar TV, ya bayyana hanyoyin gina jiki da yawa, waɗanda shi da kansa ya ɗauka, don daidaita abincinsa. Macronutrients suna da mahimmanci ga "kasusuwa masu lafiya" kamar yadda kuma suna ba da damar gina tsoka da kiyayewa.

100 grams kowace rana na gina jiki

Dr Moseley ya ba da cikakken bayani game da yadda ya kafa nasa ka'idojin yin aiki mai kyau, yana mai cewa shi "dattijo ne mai shekaru 66, mai aiki da hankali, mai nauyin kusan 80kg", kuma yana da nufin "ci kusan gram 100 na furotin a kowace rana raba daidai tsakanin abinci".

Dokta Moseley ya kuma bayyana yadda mutane za su iya shigar da furotin a cikin abincinsu na kansu, da kuma raba abinci da yawa masu cike da furotin don cinyewa, musamman ganin samun kusan gram 20 na furotin a kalla a kowane abinci na iya nufin cin nama ko kifi sau biyu a rana, wanda ya saba wa juna. Tare da abincin Bahar Rum, wanda Dokta Moseley ya inganta, wanda ya haɗa da cin matsakaicin kifaye da nama kadan, tare da hatsi da legumes.

kifi da tofu

Dokta Mosley ya ce yana da wahala a samu isasshen furotin mai lafiya a cikin abinci, amma ana iya cin kifin mai mai a kalla sau uku a mako, yayin da ake kokarin takaita cin nama zuwa kasa da gram 100 a rana kuma ana iya amfani da tofu a matsayin madadin nama.

Lentils da Girkanci yogurt

Dokta Moseley ya kara da cewa shi "babban mai son lentil ne, masu arha, cike da fiber da furotin, kuma [farin shine] akwai girke-girke masu daɗi da yawa [don cin su]. Yogurt na Girka mai cike da kitse shima babban karin kumallo ne, ko ƙara goro da berries [don kayan zaki],” in ji shi, lura da cewa yogurt na Girka ana tacewa don haka “yana da furotin da yawa fiye da yogurt na yau da kullun.”

Maimaita carbohydrates da fats

Fast 800 blogger Dr. Moseley ya bayyana mahimmancin samun "isasshen furotin mai inganci" idan mutum yana ƙoƙarin rage kiba, yana ba da shawarar cewa adadin da ya dace a kowane abinci shine "kimanin 20g" na ƙwai, kifi, nama, lentil ko tofu. .Musamman kasancewar tasirinsa sabanin carbohydrates da fats, domin jiki baya taskance furotin, don haka yana da kyau a rika cin abinci mai kyau a kullum domin samun fa'ida.

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