Ƙwaƙwalwar ƙwayar cuta: calories, sunadarai, da kuma yadda suka dace a cikin abinci

Kwayoyi suna daya daga cikin abinci kadan da ke hada furotin, carbs da fiber a farantin daya, wanda shine ainihin dalilin da yasa mutane ke gwagwarmayar sanya su a cikin tsarin cin abinci. Rashin fahimta ya fi muni domin kunshin ya lissafa ƙimar busassun wake yayin da kuka ci su dafaffi, a kusan sau biyu da rabi nauyin. Ga ainihin adadi da ma'anarsu ga yawan abincin da kuke sha kullum.

Lambobin: bushe, dafa da kuma gwangwani

Dukkanin ƙimar suna cikin gram 100 kuma sun bambanta da kashi kaɗan dangane da iri, amma suna da daidaito don tsarawa.

• Ƙwaƙwalwar bushe: 330-350 kcal, 21-24 g na furotin, 55-60 g na carbs, 15-20 g na fiber, 1-2 g na mai.
• Ƙwaƙwalwar da aka dafa: 125-140 kcal, 8-9 g na furotin, 20-23 g na carbs, 6-7 g na fiber.
• Ƙarƙashin ƙuƙwalwa: 100-130 kcal, 7-8 g na furotin, da 250-400 mg na sodium idan ka tsallake wankewa.

Ma'anar maida: 100 g na busassun wake ya zama 230-250 g dafa. Don haka idan ka auna 100 g bushe kuma ka ci shi duka, ka dauki a cikin game da 340 kcal da kuma 22 g na gina jiki, ko da kuwa yadda da yawa abinci ya kama a kan farantin. Wanke wake a cikin ruwa mai gudu na dakika 30 yana kawar da kashi ɗaya bisa uku na sodium.

A gaskiya rabo daga 200 g na wake da aka dafa yana da kimanin 265 kcal, 17 g na furotin da 13 g na fiber.

Da yawa furotin da cewa da gaske ne

Goma sha bakwai a kowane rabo yana da kyau har sai kun kwatanta yawan. A cikin kilokarori 100, wake yana ba ka kimanin gram 6.5 na furotin. Ƙwayar kaza tana ba da 18 g, qwai game da 8 g, cuku mai ƙananan cuku 13-17 g. Don samun 30 g na furotin daga wake kadai dole ne ku ci kusan 350 g dafa, wanda shine 460 kcal da 23 g na fiber a cikin abinci daya.

Inganci shine batun na biyu. Ƙwayayyun wake suna da ƙarancin methionine da kuma yawan lysine; hatsi kuma sun bambanta. Shi ya sa wake + shinkafa ko kuma wake + gurasa a cikin rana guda yana ba da cikakken bayanin amino acid. Dokar da ta dace: idan abincinka yafi yawan shuka, ƙidaya kimanin 20-25% ƙasa da amfani da furotin daga legumes kuma ƙara 10-15 g na furotin kowace rana a saman burin ku.

Lokacin da kake yankan

Misali: Mutum mai nauyin kilo 85 a kan 2000 kcal yana nufin 150 g na furotin. Guda 200 na wake yana da adadin kuzari 265 da furotin 17 g, da rabin adadin fiber na yau da kullun (25-30 g). Jin ƙoshi yana da amfani sosai; fiber da kuma saurin narkewa suna sa mutum ya cika na awa 3-4.

Ba a taɓa samun matsala da wake ba. Abin da ke tare da su shi ne:

• Kofin man fetur guda daya a cikin roux: +90 kcalKa yi tunani .
• 100 g na nama ko sausage mai tsanani: +300 zuwa 400 kcalKa yi tunani .
• Abincin gidajen cin abinci na wake tare da nama yana da sauƙi a kasa da 700-900 kcal.

Idan kana da rashi, tsaya ga 150-250 g na wake da aka dafa a kowane abinci, sau 3-5 a mako, tare da mafi yawan cokali mai tsami da nama mai naman gwal 80-100 g idan kana son tura furotin sama.

Idan kana da yawan jiki

wake hanya ce mai arha ta ƙara adadin kuzari 400-600 ba tare da jin kamar ka ci rabin kantin sayar da kayan abinci ba. 250 g na wake da aka dafa da kuma 200 g na shinkafa da aka dafa yana da kimanin 590 kcal da 25 g na furotin. Abin da kawai ke da iyaka shine fiber: sama da 55-60 g kowace rana yawancin mutane suna samun kumburi da rashin ci.

Horarwa da lokaci

Kada ku ci 300 g na wake minti 45 kafin horo; tare da 20 g na fiber a cikin ciki, 5 sets na 5 squats ne m. Ku tafi. Sa'o'i 3-4 tsakanin abinci da zaman. Bayan horo wake ne mai cikakken m tushen carbohydrate, amma ƙara 25-40 g na sauri-digesting gina jiki daga wani wuri.

Ƙarfi da kuma shiri mai lafiya

1. Ka sa shi a cikin ruwa na tsawon sa'o'i 8-12. Ka zubar da ruwan waje. kuma ka wanke. Wannan yana cire wani ɓangare na oligosaccharides (raffinose, stachyose) wanda ke da alhakin gas.
2. Ka tafasa sosai don aƙalla minti 10, sannan ka sake tafasa na tsawon minti 45 zuwa 90. Ƙananan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo Mai dafa abinci mai jinkiri a ƙananan (75-80 ° C) ba ya warware wannan; pre-boil wake kafin su shiga.
3. Ka soma da su a hankali: fara da 100 g dafa abinci da kuma ƙara 50 g kowane 3-4 days. Kwayoyin hanji sun daidaita cikin makonni 2-3.
4. Ruwa na sha, 30-35 ml da kilogram na nauyin jiki. Fiber ba tare da isasshen ruwa ba yana haifar da maƙarƙashiya maimakon gyara shi.

Wani daki-daki kuma: 100 g na wake da aka dafa yana dauke da sinadarin ƙarfe 2-2.5 mg, amma ba ƙarfe ba ne, wanda ba a sha shi sosai. Idan ka ɗiba lemun tsami ko kuma gishiri mai ɗanɗano guda 50 da za ka ci tare da abincinka, za ka iya ƙara yawan ruwan da ke cikin abincin sau biyu zuwa uku, amma idan ka sha kofi ko shayi tare da abincinka, za ka iya rage yawan ruwan da ke cikin abincin har sa'a ɗaya.

Lokacin da za ka je wurin likita

• Kukan da zawo bayan an dafa wake da bai isa ba wanda ya wuce awa 24 ko kuma ya zo tare da alamun rashin ruwa.
• Jini a cikin ƙura, asarar nauyi da ba a yi niyya ba fiye da kashi 5% cikin watanni shida, ko ciwo da ke tashe ka da dare. Wannan ba wake bane kuma ana bincika shi nan da nan.
• Ciki da ƙuƙwalwa na tsawon makonni huɗu duk da gabatarwar sannu a hankali; ya cancanci gwadawa don cutar hanji mai saurin fushi ko cutar celiac.
• Idan an gano ciwon koda a cikinku: 100 g na wake da aka dafa yana dauke da kimanin 400 mg na potassium da kuma adadin phosphorus, don haka bayyana rabo na yau da kullum tare da likitanka.
• Idan kana ganin ba ka da ƙarfe, ka yi gwajin ƙwayar ferritin maimakon ka soma shan ƙarin abinci.

Gajerun bayanai

• 100 g na busassun wake yana da 340 kcal da 22 g na furotin; dafa shi, wannan ya zama 230-250 g na abinci.
• Wani abu mai mahimmanci na 200 g dafa abinci: 265 kcal, 17 g na furotin, 13 g na fiber.
• Kwayoyi suna ba da furotin 6.5 g a kowace 100 kcal, wanda ya sa su zama mai kyau ƙari da kuma mummunan tushen.
• Ka haɗa su da hatsi kuma ka ƙara gina jiki 10-15 g kowace rana idan kana cin abinci da yawa.
• Sa'o'i 8-12 na jiƙa da minti 10 na tafasa mai tsanani suna magance duka kumburi da batun aminci.