Sandunan abinci mai gina jikiabinci ne na mashaya wanda ke haɓaka abinci mai gina jiki. Suna shahara saboda sun dace don ɗauka da ci, kuma suna da wadataccen abinci mai gina jiki. Duk sandunan hatsi da sandunan furotin sune sandunan abinci mai gina jiki. To mene ne bambanci tsakanin su biyun?
| nau'in | barnar hatsi | gina jiki bar |
|---|---|---|
| Babban manufar | Don samar da makamashi (yawancin carbohydrates) azaman ƙarin kuzari mai sauri, maye gurbin abinci, ko abun ciye-ciye. | o samar da furotin don tallafawa gyaran tsoka da haɓaka, haɓaka satiety, da yin hidima a matsayin tushen ƙarin furotin. |
| Masu sauraro manufa | Mutanen da ke buƙatar karin kumallo mai dacewa, ƙarin kuzari tare da abinci tsakanin abinci biyu, samar da makamashi mai sauri kafin, lokacin, da kuma bayan motsa jiki (musamman motsa jiki na juriya), ayyukan waje, ko agajin yunwa cikin gaggawa. | masu sha'awar motsa jiki (musamman masu horar da ƙarfi), mutanen da suke buƙatar ƙara yawan furotin (kamar masu cin ganyayyaki da tsofaffi), mutanen da ke bin abinci mai yawa don sarrafa nauyi, da mutanen da suke buƙatar karin furotin da sauri don inganta farfadowa bayan motsa jiki. |
Barcin hatsi abinci ne na kayan ciye-ciye da aka yi da hatsi, shinkafa da sauran hatsi a matsayin babban kayan abinci, ƙara goro, busassun 'ya'yan itace, ruwan 'ya'yan itace da sauran kayan haɗi, sannan a liƙa shi a cikin mashaya mai ɗanɗano. Yin amfani da matsakaici yana iya ƙara nau'ikan abubuwan gina jiki da kuzari. Samun karin fiber na abinci.
* Tushen: Hatsi su ne cikakkar jigo. Wadanda aka saba sun hada da oatmeal, puffed shinkafa/alkama/masara, flakes shinkafa mai ruwan kasa, hatsin quinoa, garin alkama gabaki daya, da sauransu.
*Adhesive/Sweetener: Syrup (shinkafa syrup, masara syrup, glucose syrup, da dai sauransu), zuma, maple syrup, sugar, fructose syrup, da dai sauransu (yawanci tare da babban abun ciki).
*Sauran abubuwan da suka hada da: busassun 'ya'yan itace (raisins, busassun cranberries, da sauransu), kwayoyi / iri ( gyada, almonds, chia tsaba, da sauransu), cakulan chips, guntun kwakwa, kayan kamshi, mai, da sauransu.
* Tushen sunadaran: yawanci ƙarancin abun ciki da mara tushe, na iya fitowa daga ƙananan ƙwayoyin goro, tsaba, foda, madara, ko ƙara ƙaramin furotin foda (kamar keɓancewar furotin soya).
Sandunan furotinamfani da furotin whey ko furotin waken soya a matsayin albarkatun kasa, kuma galibi sandunan sinadirai ne waɗanda ke haɓaka furotin ga jikin ɗan adam. Suna da halaye na babban abun ciki mai gina jiki kuma suna iya samar da furotin ga masu aikin motsa jiki masu ƙarfi don taimakawa wajen gyara kyallen jikin jiki da samar da haɗin tsoka. Abubuwan da ake buƙata, wasu amino acid waɗanda furotin hydrolysis ke samarwa kuma na iya jinkirta faruwar gajiya ta tsakiya.
Foundation: Protein foda / maida hankali / ware shi ne ainihin. Wadancan sun haɗa da furotin whey (mai da hankali, keɓe, hydrolyzed), casein, furotin soya, furotin fis, furotin shinkafa launin ruwan kasa, furotin hemp, ko gaurayawan su.
*Binder/sweetener: Hakanan ana amfani da syrup da zuma don rufe dandano da siffar furotin foda, amma a cikin 'yan shekarun nan, samfurori da yawa suna amfani da kayan zaki masu ƙarancin calorie (erythritol, siraitin, stevia, da dai sauransu) ko kayan zaki na halitta (jujube syrup) don rage yawan sukari. Hakanan ana iya amfani da mai (man gyada, man kwakwa).
*Sauran abubuwan da suka hada da: goro, tsaba, busassun 'ya'yan itatuwa, shafan cakulan/gurguwa, gutsuttsuran hatsi (kamar hatsin shinkafa mai kumbura), fiber (inulin, dextrin mai jurewa, da sauransu), abubuwan ƙarfafa bitamin da ma'adinai.
*Madogaran Carbohydrate: yawanci ƙarancin abun ciki, tushe na iya haɗawa da ɗan ƙaramin hatsi, ƙara sugars / syrups / sweeteners, busassun 'ya'yan itace, da sauransu.
Kwatanta ainihin abubuwan gina jiki:
| Siffar | Barcin hatsi | Protein bar |
| furotin | Ƙananan ƙananan (yawanci 2-10 grams kowace tushen) | Matsayin siyar da mahimmanci, babban abun ciki (yawanci 15-30+grams/tushen) |
| carbohydrate | Mahimmin sashi, babban abun ciki, yawanci 20-40+grams/tushen, galibi ya ƙunshi sukari da sitaci. | Abubuwan da ke cikin yawanci ba su da yawa (wataƙila gram 15-25 a kowace tushen), amma ya kamata a yi taka tsantsan game da babban tarkon sukari a ƙarƙashin lakabin "high protein". |
| abun ciki na sukari | Yawanci mai girma (zai iya ƙunsar da sukari mai yawa) | Wasu suna da ƙasa sosai (ta amfani da maye gurbin sukari), wasu suna da girma sosai (wanda aka yi da syrup / zuma) |
| zaren | Abin da ke ciki ba shi da tabbas, tare da yawan adadin hatsi gabaɗaya da tsaba na goro | Abin da ke ciki ba shi da tabbas, kuma wasu na iya ƙara zaruruwa da gangan |
| Zafi | Yawancin lokaci matsakaici zuwa babba (150-300 + adadin kuzari / tushen) | Yawanci matsakaicin matsakaici (150-300 + adadin kuzari / tushen), babban furotin na iya kasancewa tare da manyan adadin kuzari. |
| Kiba | Abin da ke ciki ba shi da tabbas, ya danganta da goro/ iri/mai da aka ƙara | Abin da ke ciki ba shi da tabbas, ya danganta da miya na goro/man/chocolate da aka ƙara |
Abubuwan da suka dace:
Sandunan hatsi:
*Maye gurbin karin kumallo/karin: safiya mai sauri.
*Kafin/lokacin motsa jiki: motsa jiki na juriya da ke buƙatar saurin cika kuzari (kamar gudu mai nisa, hawan keke).
*Tsakanin abinci: Lokacin jin yunwa da buƙatar saurin kuzari.
*Hasken motsa jiki tare da abinci: kamar tafiya da fita.
*A matsayin abun ciye-ciye don gamsar da sha'awa.
Protein bar:
* Farfadowa bayan motsa jiki: Mafi kyawun yanayin! Ƙara furotin a cikin mintuna 30-60 bayan horon ƙarfi ko aikin motsa jiki na dogon lokaci.
*Abincin furotin mai girma: Lokacin da ake buƙatar wadatuwa mai yawa, sarrafa abinci, ko ƙarin furotin tsakanin abinci.
* Maye gurbin abinci na ɗan lokaci: Canja abinci lokaci-lokaci (ku kula da ma'aunin abinci gabaɗaya).
* Gamsar da sha'awa mai daɗi yayin ƙara gina jiki: zaɓi samfuran sukari kaɗan.
Taƙaice:
Babban bambanci tsakanin su biyun shine bambanci a cikin kayan albarkatun kasa da kayan abinci masu gina jiki, kuma yanayin da ake amfani da shi shima ya bambanta.Sandunan hatsisun fi dacewa da ƙarin makamashi na wucin gadi da abun ciye-ciye;sandunan furotinsun fi dacewa da wasanni da mutane masu dacewa.
1. Kuna son sake cika makamashi da sauri? Zaɓi mashaya hatsi (ku kula da waɗanda ke da mafi yawan hatsi da ƙarancin abun ciki na sukari).
2. Kuna son ƙarin furotin, inganta farfadowa da tsoka ko ƙara yawan satiety? Zaɓi mashaya sunadaran gina jiki (mayar da hankali ga abubuwan da ke cikin furotin da tushen, kuma ku yi hankali da abun ciki na sukari!).
Lokacin aikawa: Maris 21-2022