Shawarwari masu sauri
- Estimate about 0.36 grams of protein per pound of body weight.
- Include a protein source at each meal instead of one big serving.
- Lean on beans, fish, eggs, and yogurt, not just red meat.
Buɗe kowace shafi kuma wani yana gaya maka ka ci furotin fiye. Foda, sanduna, shake-shake, manufa da aka buga a kowace lakabin. Ya isa ya sa ka yi mamakin ko kana kasawa cikin shiru a abincin rana dukan rayuwarka.
Mafi yiwuwa, ba ka kasa ba. Furotin yana da muhimmanci, da gaske. Amma adadin da kake buƙata ya fi tawali'u, kuma ya fi na kashin kai, fiye da yadda tallace-tallace ke nunawa. Bari mu sa shi sauƙi.
Lambar tushe
Shawarar daidaitacciya, adadin da aka kafa don kāre lafiyayyen babba daga gazawa, ita ce gram 0.8 na furotin a kowace kilogram na nauyin jiki a rana. A fam, wannan kusan gram 0.36 ne a kowace fam, a cewar Harvard Health.
Misali mai sauri. Mutum mai nauyin fam 165 yana fitar da kusan gram 60 na furotin a rana. Ga wani kusan fam 140, ya fi kusa da gram 50. Ba sai ka auna abincinka ko ka bibiya kowane cizo ba don ka kusanci hakan. Abinci uku da kowane ya ƙunshi tushen furotin yawanci suna kai ka can ba tare da wani wahala ba.
Lokacin da lambarka ta fi yawa
Wannan tushe shi ne ƙasa ga matsakaicin babba, mai zaman kashe-wando sosai. Wasu yanayi na yau da kullum suna tura shi sama.
- Kana motsa jiki akai-akai. Mutanen da suke horo, musamman da ƙarfe ko don juriya, suna son buƙatar wani abu mai yawa, sau da yawa a kewayon kusan gram 1.1 zuwa 1.5 a kowace kilogram, don tallafa wa gyaran tsoka, a cewar Mayo Clinic.
- Kun girme. Daga kusan shekarunka na 40 da 50, jiki yana rasa tsoka a hankali. Cin furotin kaɗan fiye, tare da ci gaba da motsi, yana taimaka kāre ƙarfin da ke riƙe da kai mai 'yancin kai da tsayuwa a ƙafafunka.
- Kuna murmurewa daga rashin lafiya, tiyata, ko rauni. Jikinka yana sake ginawa, kuma furotin ɓangare ne na kayan ɗanye.
Idan ɗayan waɗannan ya dace da kai, nufi ɗan sama da tushe abu ne mai ma'ana. Babu buƙatar bin manyan lambobi. Mayo Clinic ta lura cewa shan sama da kusan gram 2 a kowace kilogram a rana ya fi yadda yawancin mutane suke da wani dalilin ci.
Daga ina ya kamata ya zo
Ga ɓangaren da tallace-tallacen ƙarin abinci ke tsallakewa. Harvard Health yana yin batu da ya cancanci a maimaita: kada ka karanta "samu furotin fiye" a matsayin "ci nama fiye." Abin da ke zuwa cikin fakiti tare da furotin yana da muhimmanci kamar furotin kanta.
Kyawawan tushe na yau da kullum sun haɗa da:
- Wake, lentil, da chickpea
- Ƙwai
- Kifi da kaji
- Yogurt na Girka mara ƙari da sauran kayan kiwo
- Tofu, tempeh, da edamame
- Goro, iri, da hatsi gabaki ɗaya
Dogaro a kan tsire-tsire, kifi, da kaji, maimakon nama mai yawa ja ko sarrafaffe, yana ba ka furotin tare da fiber, kitse masu kyau, da bitamin da jikinka ke farin ciki ya samu. Yaɗa furotin a tsakanin abincinka, maimakon loda shi duka cikin abincin dare, kuma yawanci yana aiki mafi kyau fiye da babban buga ɗaya.
Ɗan duba gaskiya mai laushi
Kafin ka sake tsara dukan jerin sayayyarka, ka sani cewa matsakaicin babba a Amurka ya riga ya ci furotin fiye da mafi ƙanƙanta, in ji Harvard Health. Ga mutane da yawa, amsa ta gaskiya ga "shin ina samun furotin isa?" ita ce eh.
Wannan ba yana nufin furotin ba shi da muhimmanci ba. Yana nufin nauyin gram ba sau da yawa ne abin da ke tsakanin kai da jin daɗi ba. Faranti mai daidaito, kayan lambu isasshe, da abincin da za ka iya ci gaba da shi da gaske za su kai ka nesa fiye da kowane sinadari kaɗai.
Kuma fiye ba atomatik ya fi kyau ba. Tara furotin yawanci yana nufin matsa wani abu daban, kuma ƙarin ba sau da yawa ke biyan kuɗinsa.
Hanya mai sauƙi ta yaɗa shi
Idan kana son zama ɗan mai niyya, bar kalkuleta kuma kawai gina ranarka kewaye da furotin a kowane abinci. Ƙwai ko yogurt da safe. Wake, kifi, ko kaji da rana. Wani abu makamancin haka da dare. Tafin goro ko ɗan cuku yana rufe yawancin abubuwan ƙwasa-ƙwasa. Wannan rhythm yana son kai ka kusa da manufarka da kansa, kuma jikinka yana amfani da furotin mafi kyau lokacin da ya zo a tsawon yini maimakon a babban rabo ɗaya na dare.
Wannan kuma yana riƙe da kai a ƙoshe da tsaye tsakanin abinci, wanda cikin shiru yake taimaka makamashinka da yanayinka. Kana jin tasirin faranti mai daidaito tun kafin ka taɓa lura da lamba a kan na'urar bibiya.
Lokacin da za a tambayi wanda ya san jikinka
Jagora gama gari wuri ne na farawa, ba magani ba. Idan kana da cutar koda, ciwon suga, kana da ciki ko shayarwa, ko kana tunanin abinci mai yawan furotin ko ƙarin abinci, tattauna shi da farko da likita ko ƙwararren mai gina jiki da aka rajista. Za su iya kafa lamba da ta dace da lafiyarka, ba ta baƙo ba. Wannan ne bambanci tsakanin shawara da kulawa ta gaske, kuma ya cancanci tattaunawar.
Hanyoyin samu
- Harvard Health, How much protein do you need every day?
- Mayo Clinic News Network, Are you getting enough protein?
- Harvard Health, When it comes to protein, how much is too much?