Zaku iya Gina tsoka akan Protein Pea?

Shin sunadaran fis na halitta yana da tasiri kamar furotin whey don samun tsoka?

Protein fis na halitta ya fito a matsayin ɗan takara mai ƙarfi a cikin kasuwar ƙarin furotin, galibi ana kwatanta shi da wanda aka daɗe ana so, furotin whey. Idan ana maganar samun tsoka, furotin na fis da furotin whey suna da cancantar su, amma ta yaya suke yin gaba da juna?

Amino acid bayanin martaba:Sunan furotin na fis ya ƙunshi dukkanin amino acid guda tara masu mahimmanci, suna mai da shi cikakkiyar tushen furotin. Yayin da bayanin martabarsa na amino acid ya ɗan bambanta da furotin whey, har yanzu yana ba da ma'auni mai kyau na mahimman amino acid da ake buƙata don haɓaka tsoka da gyarawa. Sunadaran fis yana da girma musamman a cikin amino acid mai rassa (BCAAs), musamman leucine, wanda ke da mahimmanci don haɓaka haɗin furotin tsoka.

Narkewa:Kwayoyin furotin na fis gabaɗaya ana jurewa da kyau kuma yana da sauƙin narkewa ga yawancin mutane. A dabi'a ba shi da 'yanci daga abubuwan da ke haifar da allergens na yau da kullun kamar kiwo, soya, da alkama, yana mai da shi zaɓi mai dacewa ga waɗanda ke da ƙuntatawa na abinci ko hankali. Sunan furotin na whey, a gefe guda, na iya haifar da lamuran narkewar abinci ga mutanen da ba su jure wa lactose ko kuma suna da rashin lafiyar kiwo.

Yawan sha:An san furotin na whey don saurin shayar da shi, wanda zai iya zama da amfani ga farfadowa bayan motsa jiki. Sunan furotin na fis yana da ɗan ɗanɗanon sha, amma wannan na iya zama fa'ida don samar da ci gaba da sakin amino acid zuwa tsokoki na tsawon lokaci.

Ƙimar gina tsoka:Yawancin karatu sun kwatanta tasirin gina tsoka na furotin fis zuwa furotin whey. Wani bincike na 2015 da aka buga a cikin Journal of the International Society of Sports Nutrition ya gano cewa furotin na fis yana da tasiri kamar furotin whey don inganta yawan kauri na tsoka lokacin da aka haɗe shi da horo na juriya.

Dorewa da tasirin muhalli: Organic fis sunadaransau da yawa ana la'akari da mafi kyawun muhalli da dorewa idan aka kwatanta da furotin whey. Peas na buƙatar ƙarancin ruwa da ƙasa don samarwa, kuma noman su na iya taimakawa inganta lafiyar ƙasa ta hanyar gyaran nitrogen.

Yayin da furotin whey ya kasance zaɓin zaɓi ga yawancin 'yan wasa da masu gina jiki, furotin fis ɗin ƙwayoyin cuta ya tabbatar da zama madadin cancanta. Cikakken bayanin martabarsa na amino acid, narkewar jiki, da yuwuwar gina tsoka sun sa ya zama zaɓi mai dacewa ga waɗanda ke neman gina tsoka akan tsarin abinci na tushen shuka ko kuma neman madadin sunadarai na tushen dabba.

Nawa furotin fis ya kamata ku ci kowace rana don ingantaccen ci gaban tsoka?

Ƙayyade adadin da ya dace nafurotin fisdon cinyewa don ingantacciyar haɓakar tsoka ya dogara da dalilai daban-daban, gami da nauyin jikin ku, matakin aiki, da maƙasudin dacewa gabaɗaya. Anan ga cikakken jagora don taimaka muku sanin ingantaccen abincin furotin na fis don gina tsoka:

Shawarwari na furotin na gabaɗaya: Bayar da Shawarar Abincin Abinci (RDA) don furotin shine gram 0.8 a kowace kilogiram na nauyin jiki ga manya masu zaman kansu. Koyaya, ga mutanen da ke yin horon juriya na yau da kullun da nufin haɓaka tsoka, ana ba da shawarar yawan adadin furotin.

Shawarwari na musamman na 'yan wasa: Ƙungiyar Ƙwararrun Ƙwararrun Wasanni ta Duniya ta nuna cewa 'yan wasa suna cinye tsakanin 1.4 zuwa 2.0 grams na furotin a kowace kilogiram na nauyin jiki a kowace rana don mafi kyawun ci gaban tsoka da farfadowa. Don mutum 70 kg (154 lb), wannan yana fassara zuwa kusan 98 zuwa 140 na furotin a kowace rana.

Takamaiman furotin na fis: Lokacin amfani da furotin fis azaman tushen furotin na farko, zaku iya bin waɗannan jagororin gabaɗaya. Duk da haka, yana da mahimmanci a lura cewa furotin fis ya ɗan ragu a cikin methionine idan aka kwatanta da sunadaran dabba, don haka tabbatar da bambancin abinci ko la'akari da ƙarin methionine na iya zama da amfani.

Lokaci da rarrabawa: Yada yawan furotin ku a ko'ina cikin yini yana da mahimmanci don ingantaccen haɗin furotin tsoka. Nufin gram 20-40 na furotin a kowace abinci, tare da abinci 3-4 ana yada ko'ina cikin yini. Wannan hanya tana taimakawa wajen kiyaye ma'aunin furotin mai kyau kuma yana tallafawa ci gaba da gyaran tsoka da haɓaka.

Amfanin motsa jiki bayan motsa jiki: Yin amfani da furotin fis a cikin mintuna 30 zuwa 2 bayan motsa jiki na iya taimakawa haɓaka haɓakar furotin tsoka da farfadowa. An ba da shawarar yin amfani da gram 20-40 na furotin fis bayan motsa jiki gabaɗaya.

Abubuwan da ya kamata a yi la'akari da su:

- Manufofin haɗin jiki: Idan kuna neman haɓaka tsoka yayin da kuke rage riba mai yawa, kuna iya buƙatar cinye furotin a mafi girma ƙarshen kewayon da aka ba da shawarar.

- Ƙarfin horo da mita: Ƙari mai tsanani kuma akai-akai zaman horo na iya buƙatar cin abinci mafi girma don tallafawa farfadowa da ci gaban tsoka.

- Shekaru: Manya tsofaffi na iya amfana daga abubuwan gina jiki mafi girma don magance asarar tsoka da ke da alaka da shekaru (sarcopenia).

- Abincin calorie gabaɗaya: Tabbatar cewa abincin furotin ɗin ku ya dace da burin kalori gabaɗaya, ko kuna son samun tsoka, kulawa, ko asarar mai.

Kulawa da daidaitawa: Kula da ci gaban ku kuma daidaita nakufurotin fissha kamar yadda ake bukata. Idan ba ku ganin ci gaban tsoka da ake so, kuna iya buƙatar ƙara yawan furotin ɗin ku ko daidaita wasu abubuwa kamar jimlar adadin kuzari ko ƙarfin horo.

Matsaloli masu yuwuwa na cin abinci mai yawa: Yayin da yawan furotin da ake amfani da shi gabaɗaya yana da aminci ga mutane masu lafiya, yawan amfani da furotin na fis (ko kowane tushen furotin) na iya haifar da rashin jin daɗi na narkewa ko cin kalori mara amfani. Yana da mahimmanci a nemo ma'auni daidai wanda ke tallafawa manufofin gina tsoka ba tare da haifar da illa ba.

Ƙarin abubuwan gina jiki: Ka tuna cewa furotin kawai bai isa ba don ingantaccen ci gaban tsoka. Tabbatar cewa kuna cinye isassun carbohydrates don kuzari da farfadowa, da kuma mahimman kitse don samar da hormone da lafiyar gaba ɗaya.

Ta bin waɗannan jagororin da sauraron jikin ku, zaku iya ƙayyade mafi kyawun adadin furotin fis don cinye yau da kullun don haɓakar tsoka. Ka tuna cewa buƙatun mutum na iya bambanta, kuma tuntuɓar mai rijista ko masanin abinci mai gina jiki na wasanni zai iya taimaka maka ƙirƙirar tsarin abinci mai gina jiki na keɓaɓɓen wanda ya dace da takamaiman manufofinka da buƙatunka.

 

Shin furotin fis zai iya haifar da wani sakamako mai lahani ko matsalolin narkewar abinci?

Yayin da yawancin mutane ke jure masa furotin na fis, yana da mahimmanci a san abubuwan da za su iya haifar da lahani ko matsalolin narkewar abinci. Fahimtar waɗannan abubuwan damuwa na iya taimaka muku yanke shawara mai zurfi game da haɗa furotin fis a cikin abincin ku da yadda za ku rage duk wani mummunan tasiri.

Matsalolin narkewar abinci na gama gari:

1. Kumburi: Wasu mutane na iya samun kumburi lokacin da suka fara shigar da furotin na fis a cikin abincinsu. Wannan yakan faru ne saboda yawan fiber a cikin peas, wanda zai iya haifar da samar da iskar gas a cikin tsarin narkewa.

2. Gas: kama da kumburin iskar gas, yawan iskar gas yana da illa idan ana shan furotin na fis, musamman ma da yawa ko kuma lokacin da jiki bai saba da shi ba.

3. Ciwon ciki: A wasu lokuta, daidaikun mutane na iya samun rashin jin daɗi a cikin ciki ko kuma kumbura lokacin cinyewa.furotin fis, musamman idan suna da tsarin narkewar abinci.

4. Maƙarƙashiya ko gudawa: Canje-canje a cikin motsin hanji na iya faruwa yayin gabatar da sabon tushen furotin. Wasu mutane na iya fuskantar maƙarƙashiya saboda ƙara yawan abun ciki na fiber, yayin da wasu na iya fuskantar stools.

 

Rashin lafiyan halayen:

Yayin da ciwon fiɗa ba su da yawa, suna wanzu. Alamomin rashin lafiyar fidda na iya haɗawa da:

- halayen fata (amya, itching, ko eczema)

- Alamomin narkewa (ciwon ciki, tashin zuciya, amai).

- Matsalolin numfashi (hushi, tari, ko wahalar numfashi)

Idan kuna zargin rashin lafiyar fiɗa, yana da mahimmanci a tuntuɓi likitan allergist don ingantaccen ganewar asali da jagora.

 

Rashin daidaituwar abubuwan gina jiki mai yuwuwa:

1. Haɗarin gout: furotin na fis yana da yawa a cikin purines, wanda zai iya ƙara yawan uric acid a cikin jiki. Ga mutanen da ke da saurin kamuwa da gout ko masu tarihin gout, yawan cin furotin na fis na iya tsananta alamun.

2. Shanyewar ma’adinai: Peas na dauke da sinadarin phytates, wanda zai iya daure ma’adanai kamar iron, zinc, da calcium, wanda hakan zai iya rage sha. Koyaya, wannan gabaɗaya ba abin damuwa bane sai dai idan an cinye furotin fis da yawa ko azaman tushen furotin.

Rage illa:

1. Gabatarwa a hankali: Fara da ƙananan furotin na fis kuma a hankali ƙara yawan abincin ku don ba da damar tsarin narkewar ku ya daidaita.

2. Rashin ruwa: Tabbatar da isasshen ruwa lokacin shan furotin na fis don taimakawa hana maƙarƙashiya da tallafawa narkewa.

3. Enzyme supplements: Yi la'akari da shan abubuwan gina jiki na enzymes, musamman masu taimakawa wajen rushe hadaddun carbohydrates, don rage gas da kumburi.

4. Daidaitaccen abinci: Haɗa tushen furotin iri-iri a cikin abincin ku don tabbatar da daidaitaccen bayanin martabar amino acid da rage haɗarin rashin daidaituwar abinci.

5. Shiri mai kyau: Idan ana amfani da foda na furotin na fis, haɗa shi sosai tare da ruwa don hana kullun, wanda zai iya haifar da rashin jin daɗi na narkewa.

6. Lokaci: Gwaji tare da lokacin cin furotin na fis ɗin ku. Wasu mutane na iya samun sauƙin narkewa lokacin cinyewa tare da abinci maimakon a cikin komai a ciki.

7. Quality al'amura: Zabi high quality-,kwayoyin furotin fissamfuran da ba su da ƙari da ƙari, wanda zai iya haifar da ƙarin al'amurran narkewa.

Bambance-bambancen daidaikun mutane:

Yana da mahimmanci a lura cewa martanin mutum ga furotin fis zai iya bambanta sosai. Yayin da wasu mutane na iya samun rashin lahani kwata-kwata, wasu na iya zama masu hankali. Abubuwa kamar abinci gabaɗaya, lafiyar hanji, da hankalin ɗaiɗaikun mutane duk na iya taka rawa wajen yadda ake jure furotin na fis.

 

Abubuwan la'akari na dogon lokaci:

Ga mafi yawan mutane masu lafiya, amfani da furotin na fis na dogon lokaci ana ɗaukar lafiya. Koyaya, kamar kowane canji na abinci mai mahimmanci, yana da kyau a saka idanu akan lafiyar ku kuma ku tuntuɓi ƙwararren kiwon lafiya idan kuna da wata damuwa ko yanayin kiwon lafiya da aka rigaya.

A ƙarshe, yayin da furotin fiɗa na iya haifar da wasu al'amurran narkewa ko lahani a wasu mutane, waɗannan gabaɗaya suna da sauƙi kuma galibi ana iya rage su ta hanyar gabatarwar da ta dace da ayyukan amfani. Ta hanyar sanin abubuwan da za su iya haifar da illa da kuma ɗaukar matakai don rage su, za ku iya samun nasarar haɗa furotin fis a cikin abincin ku don tallafawa burin gina tsoka yayin da kuke kiyaye lafiya da jin dadi.

Abubuwan Sinadaran Bioway Organic an sadaukar da su don kiyaye ƙaƙƙarfan ƙa'idodi da takaddun shaida, tabbatar da cewa tsantsar shukar mu ta cika cikakkiyar inganci da buƙatun aminci don aikace-aikace a cikin masana'antu daban-daban. Ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun masana'antu, kamfanin yana ba da ilimin masana'antu masu ƙima da tallafi ga abokan cinikinmu, yana ba su damar yanke shawara mai kyau wanda ya dace da takamaiman bukatunsu. Ƙaddamar da isar da sabis na abokin ciniki na musamman, Bioway Organic yana ba da tallafi mai amsawa, taimakon fasaha, da isarwa akan lokaci, duk an tsara su don haɓaka ingantaccen ƙwarewa ga abokan cinikinmu. An kafa shi a cikin 2009, kamfanin ya fito a matsayin mai sana'aSin Organic Pea Protein Foda mai ba da kaya, sananne ga samfuran da suka sami yabo baki ɗaya daga abokan ciniki a duk duniya. Don tambayoyi game da wannan samfurin ko duk wani kyauta, ana ƙarfafa mutane su tuntuɓi Manajan Kasuwanci Grace HU agrace@biowaycn.comko ziyarci gidan yanar gizon mu a www.biowaynutrition.com.

 

Magana:

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2. Gorissen, SH, Crombag, JJ, Senden, JM, Waterval, WH, Bierau, J., Verdijk, LB, & van Loon, LJ (2018). Abubuwan da ke cikin furotin da haɗin amino acid na keɓancewar furotin na tushen tsiro na kasuwanci. Amino Acids, 50 (12), 1685-1695.

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4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Sakamakon whey vs. furotin fis akan gyare-gyare na jiki bayan 8-makonni na horarwa mai tsanani (HIFT): Nazarin matukin jirgi. Wasanni, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Babu bambanci tsakanin tasirin kari tare da furotin soya tare da furotin dabba akan samun riba a cikin ƙwayar tsoka da ƙarfin amsawa ga juriya na motsa jiki. Mujallar kasa da kasa na abinci mai gina jiki da motsa jiki na motsa jiki, 28(6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Aikin da kaddarorin da ke cikin masana'antar tsiro dabbobi a cikin goyan bayan kayan haɗin gwiwar na ciki: bita mai mahimmanci. Abinci, 11 (8), 1825.

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