Kwararren masanin abinci mai gina jiki ya ce,  “kwai, wake, yogurt, ko tushen furotin masu yawa kamar su salmon, mackerel, da tuna suna taimakawa wajen sarrafa ci ko’ina cikin yini yayin da suke tallafawa metabolism cikin sauri, rage kumburi, da haɓaka aikin fahimi,”

Yawan sha’awar sha’awa, gajiyawa, raunin hankali, raunin tsoka na iya zama alamun rashin shan isasshen furotin saboda yawancin mutane ba sa cin isasshen furotin ko damuwa don haɗa shi a cikin abincin farko na yini yana haifar da yawancin ayyukan da ba su dace ba kamar yanayin haila na yau da kullun a cikin mata yana nuna gaskiyar cewa furotin yana da mahimmanci ga ko da hormones.

Masana sun ce bacewar al’ada, kumburin hannu da ƙafafu, yin rashin lafiya akai-akai, jin bacin rai, ko raunin da ba sa warkewa ba, duk na iya haɗawa da rashin shan isassun furotin kuma fiye da waɗannan wasu alamu ne kamar yadda aka lissafa a ƙasa.

Gajiya
“A cikin matsanancin yanayi, za ku iya gajiya da rashin kuzari,” in ji wani masanin abinci mai gina jiki. “Bayan haka, cin daidaitaccen abinci-ciki har da furotin- shine mabuɗin don kiyaye tsarin garkuwar jiki da kuma daidaita yanayin hormones.”

An bayyana cewa, “rashin abinci mai gina jiki na iya haifar da asarar nauyi da rashin abinci mai gina jiki wanda ke haifar da gajiya ta hanyar rashin kuzari, mahimmin ra’ayi na gajiya. Lokacin da furotin da makamashi ya kasa biyan bukatun daidaikun mutane, wuraren ajiyar jiki suna catabolized don samar da makamashi, yana haifar da raguwar kitsen jiki da tsoka tare da sakamako masu illa kamar gajiya ko gajiya.” Wani binciken da masanin abinci mai gina jiki ya yi bayanin cewa, “mafi girman yawan furotin yana da alaƙa da kansa tare da ƙananan haɗarin matsakaici da gajiya mai tsanani.”

Asarar ƙwayar tsoka
Kwararru sun ce, “Protein yana da mahimmanci ga haɗin gwiwa, farfadowar tsoka, da gina tsoka. Yana kuma taimaka muku kiyaye yawan tsoka na dogon lokaci. Yana da mahimmanci musamman idan kuna yawan motsa jiki-babu amfanin yin anabolic ko horon ƙarfi sannan kuma rashin ciyar da tsokoki.” tare da isasshen furotin.

Cin wadataccen furotin zai iya taimaka muku samun kyakkyawan sakamako daga ayyukan motsa jiki. “Kuna iya yin sa’o’i na motsa jiki kuma kada ku lura da canji a jikinku ko ma samun yawan tsoka, idan ba ku cin isasshen furotin.”

Karkushe farce da asarar gashi
Karkushe kusoshi da asarar gashi na iya zama alamar ba ku samun isasshen furotin. “Protein ya ƙunshi collagen da keratin, waɗanda ke da mahimmanci ga lafiyayyen kusoshi, gashi, da fata. Idan ba ku cinye isasshen furotin ba, fatarku na iya bushewa sosai, farcen ku zai fara karye, ko kuma kuna iya samun asarar gashi,” in ji masanin abinci. Idan kun lura da ɗaya daga cikin waɗannan alamun, zai yi kyau ku ziyarci likita don a duba matakan furotin ku.

Sha’awa tsakanin abinci
“Idan kuna cin carbohydrates kawai, za ku iya gama cin abinci kuma ku ji yunwa bayan rabin sa’a – ba ku taba jin dadi ba,” in ji ƙwararren. Wannan saboda sunadaran suna ƙara gamsuwa na abinci, yayin da carbohydrates masu sauƙi za su iya haifar da hauhawar sukarin jini wanda ke haifar da sha’awa daga baya. “Maimakon kai ga farin burodi da hatsi masu sukari waɗanda ke rushewa da sauri kuma suna ba da ƙarancin abinci mai gina jiki, fara ranar tare da karin kumallo mai gina jiki mai gina jiki. Abinci mai gina jiki mai gina jiki zai iya rage ghrelin, hormone wanda ke nuna alamar kwakwalwarka lokacin da lokacin cin abinci ya yi, da kuma ƙara peptide YY, wanda ke nuna alamar satiety, “in ji wani gwani.

Duk da haka, “ya kamata ku ƙara da bitamin, ma’adanai, magnesium da omega kuma ku tabbata kuna cinye furotin daga dukan hatsi da legumes.” Bugu da ƙari, ƙwararren ya ba da shawarar yin aiki tare da masanin abinci mai gina jiki wanda zai iya ba da shawara game da macronutrients masu dacewa waɗanda zasu iya taimaka maka ka ci gaba da lafiya yayin da kake shan isasshen furotin don kiyaye lafiyarka.