Cunnooyinka ugu waaweyn ee leh borotiinka
Qanacsan
- Cuntooyinka borotiinka xayawaanka
- Cuntooyinka leh borotiinka khudradda
- Sida si habboon loogu cuni karo borotiinka khudradda
- Sida loo cuno cunto aad u sareysa (protein sare)
- Borotiin badan, cuntooyin dufan yar
Cunnooyinka ugu borotiinka badan ayaa ah kuwa ka soo jeeda xoolaha, sida hilibka, kalluunka, ukunta, caanaha, jiiska iyo caano fadhi. Sababtuna waxay tahay, marka lagu daro inay ku jiraan qaddar badan oo nafaqadan ah, borotiinnada ku jira cuntooyinkan ayaa leh qiime bayoolojiyeed oo sarreeya, taas oo ah, inay yihiin kuwo tayo sare leh, oo jidhku si fudud u adeegsado.
Si kastaba ha noqotee, waxaa sidoo kale jira cuntooyin asal ahaan ka soo jeeda dhirta oo leh borotiinno, sida digiraha, oo ay ku jiraan digir, soybeans iyo miraha, kuwaas oo leh qaddarro wanaagsan oo borotiin ah sidaa darteedna loo isticmaali karo cunto isku dheellitiran si loo ilaaliyo habsami u shaqeynta noolaha. Cuntooyinkan ayaa sidoo kale aasaas muhiim ah u ah qudaarta iyo khudradda.
Borotiinku waa u muhiim u shaqeynta jirka, maadaama ay la xiriiraan habka koritaanka, dayactirka iyo dayactirka muruqyada, unugyada iyo xubnaha, marka lagu daro soo saarista hormoonnada.
Cuntooyinka borotiinka xayawaanka
Jadwalka soo socda ayaa muujinaya qadarka borotiinka 100 garaam oo cunto ah:
| Cuntooyinka | Borotiinka xayawaanka 100 g | Kalori (tamar 100g) |
| Hilibka digaaga | 32.8 g | 148 kcal |
| Hilibka lo'da | 26.4 g | 163 kcal |
| Doofaarka (jilicsan) | 22.2 g | 131 kcal |
| Hilibka duck | 19.3 g | 133 kcal |
| Hilib digaagduur | 22.1 g | 119 kcal |
| Hilibka Bakayle | 20.3 g | 117 kcal |
| Farmaajo guud ahaan | 26 g | 316 kcal |
| Salmon aan maqaar lahayn, cusub oo ceyriin ah | 19.3 g | 170 kcal |
| Tuna cusub | 25.7 g | 118 kcal |
| Kaluun cusbo ceyriin | 29 g | 136 kcal |
| Kalluunka guud ahaan | 19.2 g | 109 kcal |
| Ukunta | 13 g | 149 kcal |
| Yogurt | 4.1 g | 54 kcal |
| Caano | 3.3 g | 47 kalori |
| Kefir | 5.5 g | 44 kalori |
| Cameroon | 17.6 g | 77 kcal |
| Carsaanyo la kariyey | 18.5 g | 83 kcal |
| Mussel | 24 g | 172 kals |
| Ham | 25 g | 215 kcal |
Isticmaalka borotiinka dhaqdhaqaaqa jirka ka dib waa muhiim si looga hortago dhaawacyada iyo in laga caawiyo soo kabashada murqaha iyo koritaanka.
Cuntooyinka leh borotiinka khudradda
Cunnooyinka hodanka ku ah borotiinka khudradda ayaa si gaar ah muhiim ugu ah cuntooyinka khudradda, iyagoo siinaya qaddar ku filan amino acids si loo ilaaliyo sameynta murqaha, unugyada iyo hormoonnada jirka ku jira. Ka eeg jadwalka hoose cuntooyinka ugu waaweyn ee ka soo jeeda dhirta oo hodan ku ah borotiinka;
| Cuntooyinka | Borotiinka qudaarta 100 g | Kalori (tamar 100g) |
| Soy | 12.5 g | 140 kcal |
| Quinoa | 12.0 g | 335 kcal |
| Buckwheat | 11.0 g | 366 kcal |
| Abuurka geedaha | 11.8 g | 360 kcal |
| Jiirka | 9.1 g | 108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Digir | 6.6 g | 91 kcal |
| Digir | 6.2 g | 63 kcal |
| Bariis la kariyey | 2.5 g | 127 kcal |
| Abuurka flax | 14.1 g | 495 kcal |
| Abuurka sisinta | 21.2 g | 584 kcal |
| Digaag | 21.2 g | 355 kcal |
| Lawska | 25.4 g | 589 kcal |
| Lowska | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Yicibta | 21.6 g | 643 kcal |
| Laabta Pará | 14.5 g | 643 kcal |
Sida si habboon loogu cuni karo borotiinka khudradda
Marka la eego dadka cuna khudradda iyo kuwa vegan-ka, habka ugu habboon ee jirka loogu siiyo borotiinno tayo sare leh waa in la isku daro qaar ka mid ah cuntooyinka is kaabaya, sida:
- Bariis iyo digir noocuu doono ha noqdee;
- Digir iyo miraha galleyda;
- Lentils iyo buckwheat;
- Quinoa iyo galley;
- Bariis bunni ah iyo digir cas.
Isku darka cuntooyinkan iyo noocyada kala duwan ee cuntooyinka ayaa muhiim u ah in la ilaaliyo koritaanka iyo u shaqeynta saxda ah ee noolaha dadka aan cunin borotiinka xayawaanka. Marka laga hadlayo dadka ovolactovegetarian, borotiinka ukunta, caanaha iyo waxyaabaha ka dhasha ayaa sidoo kale lagu dari karaa cuntada.
Fiiri fiidiyaha hoose si aad u hesho macluumaad dheeraad ah oo ku saabsan cuntooyinka hodanka ku ah borotiinka:
Sida loo cuno cunto aad u sareysa (protein sare)
Cunnooyinka borotiinka sare ku jira, inta udhaxeysa 1.1 iyo 1.5 garaam oo borotiin ah waa in la cuno kiilo kiilo oo culeyska jirka ah maalintii. Qadarka la cunayo waa inuu xisaabiyaa aqoonyahan ku xeel dheer nafaqada, maxaa yeelay way ku kala duwan tahay qof ilaa qof waxayna kuxirantahay da'da, jinsiga, dhaqdhaqaaqa jirka iyo inuu qofku qabo cudur la xiriira iyo inkale.
Cuntadani waa istiraatiijiyad wanaagsan oo lagu yareeyo miisaanka oo loo roonaado kororka murqaha, gaar ahaan marka ay weheliso jimicsiyo doorbidaya murqaha jirka. Waa tan sida loo sameeyo cuntada borotiinka.
Borotiin badan, cuntooyin dufan yar
Cunnooyinka hodanka ku ah borotiinka ee dufankoodu ku yar yahay ayaa ah dhammaan cuntooyinka asalka dhirta lagu sheegay jadwalka hore, marka laga reebo miraha la qalajiyey, marka lagu daro hilibka dufanka yar, sida naaska digaagga ama naaska digaagga aan maqaarka lahayn, midabka cad ee ukunta iyo kalluunka dufanka yar, sida hake, tusaale ahaan.
Daabacaadahayaga
Minocycline Mawduuc
