Kayan aiki · Abincin gina jiki
Mai lissafin furotin na cin ganyaye
Shigar da nauyin ku da manufofin ku don samun ingantaccen adadin furotin na yau da kullun, sannan ku ga abincin shuka wanda ya kai shi da sauri.
Manufar ku ta yau da kullun
70 g
≈ 1 g/kg · a kowace kg nauyin jiki
Tushen shuka masu wadataccen furotin
| Abinci | Abun furotin | Yawa |
|---|---|---|
| Seitan (alkama mai gluten) | 25 g / 100 g da aka dafa | ★★★★★ |
| Tempeh | 20 g / 100 g | ★★★★★ |
| Tofu mai ƙarfi sosai | 17 g / 100 g | ★★★★ |
| Lentils (da aka dafa) | 9 g / 100 g | ★★★★ |
| Kaji (da aka dafa) | 9 g / 100 g | ★★★★ |
| Edamame (da aka kwasfa) | 11 g / 100 g | ★★★★ |
| Bakar wake (da aka dafa) | 9 g / 100 g | ★★★★ |
| Man gyada | 25 g / 100 g | ★★★ |
| Irin hemp | 31 g / 100 g | ★★★★★ |
| Quinoa (da aka dafa) | 4 g / 100 g | ★★★ |
| Madarar waken soya (maras zaki) | 3.3 g / 100 ml | ★★★ |
| Yis na gina jiki | 45 g / 100 g | ★★★★★ |
Tambayoyi Akai-Akai
Shin masu cin ganyaye suna buƙatar ƙarin furotin fiye da masu cin ganyaye?
Kaɗan. Furotin na shuka yana da ƙasa da 5–15% a matsakaici, don haka yarjejeniyar ƙasa da ƙasa ita ce a nufin ~10–20% sama da daidaitaccen 0.8 g/kg RDA — kimanin 1.0 g/kg ga manya, 1.4–1.8 g/kg don horo na ƙarfi.
Ina buƙatar haɗa furotin a kowane abinci?
A'a. Tsohuwar ka'idar 'furotin mai haɗin kai' an janye ta a 1988. Ku ci nau'ikan legumes, hatsi, goro da iri a cikin yini kuma hantar ku tana tara duk mahimman amino acid a gare ku.
Shin waken soya lafiya ne?
Eh. Kowace babbar ƙungiyar ciwon daji da zuciya tana amincewa da waken soya ga manya da yara. FDA ma ta ba da shawarar 25 g furotin waken soya/rana don amfanin zuciya.