Akwai nau'ikan nau'ikan furotin da yawa a kasuwa, tushen furotin sun bambanta, abun ciki ya bambanta, zaɓin gwaninta, masu zuwa don bin masanin abinci mai gina jiki don zaɓar foda mai inganci mai inganci.
1. Rarraba da halaye na furotin foda
Ana rarraba foda na furotin ta asali galibi furotin na dabba (kamar: furotin whey, furotin casein) da furotin na kayan lambu (mafi yawan furotin soya) da kuma gauraye foda.
Dabbobin furotin foda
Ana fitar da furotin na whey da casein a cikin furotin na dabba daga madara, kuma abun da ke cikin furotin na whey a cikin furotin madara shine kawai 20%, sauran shine casein. Idan aka kwatanta da su biyun, furotin whey yana da mafi girman adadin sha da mafi kyawun rabo na amino acid iri-iri. Casein shine mafi girma kwayoyin halitta fiye da furotin na whey, wanda ke da wuya a narkewa. Zai iya inganta haɓaka haɗin furotin na tsoka na jiki.
Dangane da matakin sarrafawa da tsaftacewa, ana iya raba furotin furotin whey zuwa furotin furotin na whey mai daɗaɗɗa, keɓaɓɓen furotin whey da foda na furotin whey. Akwai wasu bambance-bambance a cikin maida hankali, abun da ke ciki da farashin ukun, kamar yadda aka nuna a cikin tebur mai zuwa.
Kayan lambu furotin foda
Shuka furotin foda saboda arziki kafofin, farashin zai zama da yawa mai rahusa, amma kuma dace da madara alerji ko lactose rashin ha} uri da marasa lafiya zabi, na kowa soya gina jiki, fis furotin, alkama gina jiki, da dai sauransu, wanda soya gina jiki ne kawai high quality-protein a cikin shuka gina jiki, kuma za a iya tunawa da kyau da kuma amfani da jikin mutum, amma saboda rashin isasshen methionine abun ciki, saboda haka, da rage yawan furotin na dabbobi.
Hadaddiyar furotin foda
Tushen furotin na gauraye sunadaran foda sun haɗa da dabba da shuka, yawanci ana yin su da furotin soya, furotin alkama, casein da whey furotin foda gauraye da sarrafa su, yadda ya kamata ya zama ga ƙarancin mahimman amino acid a cikin furotin shuka.
Na biyu, akwai gwaninta don zaɓar foda mai inganci mai inganci
1. duba jerin abubuwan sinadaran don ganin tushen furotin foda
An jera jerin abubuwan sinadaran ta hanyar abun ciki na sinadarai, kuma mafi girman tsari, mafi girman abun ciki na sinadarai. Ya kamata mu zabi furotin foda tare da mai kyau narkewa da kuma sha kudi, kuma mafi sauki da abun da ke ciki, mafi kyau. Tsarin narkewar furotin na yau da kullun a kasuwa shine: furotin whey> protein casein> furotin soya> furotin fis, don haka yakamata a fi son furotin whey.
Musamman zabi na whey furotin foda, kullum zabi mayar da hankali whey furotin foda, ga lactose rashin haƙuri mutane za su iya zabar su raba whey furotin foda, da marasa lafiya da matalauta narkewa da kuma sha aiki ana bada shawarar su zabi hydrolyzed whey protein foda.
2. duba teburin gaskiyar abinci don ganin abubuwan da ke cikin furotin
Abubuwan da ke cikin furotin na furotin mai inganci ya kamata ya kai fiye da 80%, wato, abun ciki na furotin na kowane nau'in furotin na 100g ya kamata ya kai 80g da sama.
Na uku, matakan kariya na ƙarin furotin foda
1. bisa ga mutum halin da ake ciki dace kari
Abincin da ya ƙunshi furotin mai inganci sun haɗa da madara, kwai, nama maras kyau kamar dabbobi, kaji, kifi da jatan lande, da waken soya da kayan waken soya. Gabaɗaya, ana iya isa adadin da aka ba da shawarar ta hanyar cin daidaitaccen abincin yau da kullun. Duk da haka, saboda cututtuka daban-daban ko dalilai na jiki, irin su gyaran gyare-gyaren bayan tiyata, marasa lafiya da cachexia, ko mata masu ciki da masu shayarwa waɗanda basu da isasshen abinci mai gina jiki, ƙarin kari ya kamata ya dace, amma ya kamata a mai da hankali ga cin abinci mai gina jiki mai yawa don kauce wa kara nauyi a kan koda.
2. kula da yawan zafin jiki na turawa
Yanayin zafin jiki na rarrabawa ba zai iya zama mai zafi ba, mai sauƙi don lalata tsarin gina jiki, kimanin 40 ℃ na iya zama.
3. Kada a ci shi da abubuwan sha na acidic
Abubuwan sha (irin su apple cider vinegar, ruwan lemun tsami, da dai sauransu) suna dauke da kwayoyin acid, wanda ke da sauƙi don samar da jini bayan haɗuwa da furotin foda, yana shafar narkewa da sha. Saboda haka, bai dace a ci tare da abubuwan sha na acidic ba, kuma ana iya ƙara shi da hatsi, tushen magarya, madara, madara soya da sauran abinci ko sha tare da abinci.
Lokacin aikawa: Oktoba-18-2024