Kwayoyi masu dadi ne, mai arziki a cikin abun ciye-ciye ko ƙarin zuwa abinci. Su ne duniya, suna da sauƙin ci a kan hanya, kuma suna da kyakkyawan tushe na shuka squirrel, musamman ga waɗanda suke cin abinci kaɗan ko kuma kada su ci samfuran dabbobi kwata-kwata. Kwayoyi na iya taimaka muku biyan bukatunku a cikin furotin, wanda ya zama dole don gina ƙasusuwa, tsokoki da fata. Andanar da furotin yana kara jin jihun satietet, taimaka maka ya gamsu da cajin makamashi. Kodayake dukkanin kwayoyi suna ɗauke da furotin, wasu daga cikinsu suna ɗauke da wasu. Wannan labarin yana tattauna 8 kwayoyi tare da babban abun ciki na furotin.
Almond
Protean: 7 grams na wani yanki na 1/4 kofin (35 grams) almon.
A zahiri, almonds iri ne. Koyaya, mutane sukan haɗu da su da kwayoyi kuma suna yarda cewa sun ƙunshi furotin da yawa. Almonds ba kawai masu arziki a cikin furotin bane, har ma masu arziki a cikin antioxidants. Wadannan mahaɗan kayan lambu suna kare kwayoyin daga matsanancin damuwa wanda ke haifar da tsattsauran ra'ayi, wanda zai haifar da tsufa, cututtukan zuciya da wasu nau'ikan cutar kansa. Fasa ruwan fata na fata a kusa da almond ya ƙunshi mafi girman taro na maganin antioxidants, don haka ya fi dacewa don samun mafi fa'idar da babu almon fata. Don yin daidaitaccen abun ciye-ciye daga almond, hada su da 'ya'yan itace.
Walnuts
Furotin: 4.5 grams ga wani yanki na 1/4 kofuna waɗanda (29 grams) murɗa rauni
Yin amfani da walnuts ne kyakkyawan hanyar ƙara yawan gina jiki. Walnuts suna kuma tushen mai mai. Musamman, suna dauke da ƙarin mai mai-3 omega-3 a cikin hanyar alpfa-linolenic (Alc) fiye da kowane kwayoyi. Wasu binciken da ke kula da juna game da alamu da ƙarancin haɗarin cutar. Samun kayan kitse da dandano, walnuts sune mai kyau ƙari ga naman minced kuma yana iya ƙara yawan abubuwan gina jiki a cikin abinci nama.
Walnuts suna kuma tushen mai mai
Hoto: unsplash.com.
Pistachii
Furotin: 6 grams ga wani yanki na pistachios daga 1/4 na 30 grams)
Raka na pistachios yana ba da furotin da yawa kamar ƙwai ɗaya. Wadannan kwayoyi suna da babban rabo mai mahimmanci na amino acid idan aka kwatanta da abubuwan gina jiki idan aka kwatanta da yawancin kwayoyi. Amino acid amintattu sune amino acid din da za a iya samu tare da abinci don jiki na iya amfani da sunadarai da ake buƙata don mahimman ayyuka. Idan kuna son akwai pistachios, gwada hada su da kwaro manya kuma ku ci tare da toguna, apples ko masu fasikanci.
Lshew
Protean: 5 grams a kowace 1/4 kofin (32 grams) Casarew.
Casew ne a zahiri. Ba wai kawai masu arziki a cikin furotin bane, amma kuma suna da mahimman bitamin da ma'adanai. Rabo a cikin 1/4 kofin 1/4 (32 na grams) yana ba da kimanin kashi 80% na kwayar ta ƙarfe ta ƙarfe. Tagular ma'adinan da ke tallafawa rigakanci kuma yana ba da gudummawa ga samuwar sel jini da nama. Bincike ya kuma gano hanyar haɗi tsakanin ƙarancin jan ƙarfe da kuma haɗarin haɗarin Osteoporosis, jihar da rauni da rauni na ƙasusuwa. Don haka, karuwa a yawan tagulla a cikin abincinku tare da Cashew na iya zama ɗaya daga cikin hanyoyin kariya daga wannan jihar. Don ƙara ƙarin casshew a cikin abincin ku, ku ci su a matsayin ɓangare na daidaitaccen abun ciye-ciye akan yogurt mai sauƙi.
Don ƙara ƙarin casshew zuwa abincinku, ku ci su a matsayin ɓangare na daidaitaccen abun ciye-ciye akan yogurt fruitan itace
Hoto: unsplash.com.
Pine kwayoyi
Protein: 4.5 grams a 1/4 kofin kofi 1/4 (34 grams) na itacen Cedar.
Kwayoyi Cedar sune tsaba na wasu nau'ikan Cedar Cones. An kimanta su don dandano mai laushi da kuma datti mai mai mahimmanci wanda aka haifar ta mai mai mai. Baya ga 4 grams na furotin, rabo na furotin na biyu a cikin 1/4 na kofin (34 grams) ya ƙunshi kitse na mai. Kit a cikin itacen al'ulan itacen al'ummomi akasari yakan fito ne daga mai kitse marasa yawa, wanda zai iya taimakawa rage abubuwan haɗari ga cutar cututtukan zuciya. Ofaya daga cikin kitsen acid a cikin itacen itacen Cedar na iya samun sakamako mai kumburi da taimako hana shimfidawa kansa. Gogin itacen al'ul ya zama babbar hanya don ƙara furotin ɗan ƙaramin salad cikin salads, hatsi ko kayan lambu. Don soya da itacen Cedar a gida, shirya su a cikin kwanon soya a kan zafi a cikin 'yan mintoci kaɗan kafin bayyanar dandano.
Brazilianian kwayoyi
Protein: 4.75 grams kowane yanki na kofuna na 1/4 (3s).
Ana samun kwayoyi na Brazil daga tsaba na itace mai zafi, kuma suna da sauƙin gano cikin kunshin da aka gauraye, kamar yadda suke mafi girma. Tare da furotin, suna dauke da mai da yawa, fiber da kuma saitin abubuwan ganowa. Haka kuma, kwayoyi na Braziliani suna daya daga cikin mafi kyawun kayan abinci na selenium, mahimmin ma'adinai da tallafawa lafiyar thyroid gland da kare jikin daga kamuwa da cuta. Guda ɗaya kawai Brazil guda ɗaya (5 grams) ya kusan kashi 175% na selena na yau da kullun Selena. Yi ƙoƙarin haɗi da kwayoyi da wasu kwayoyi da tsaba, bushewar mangoes da guda cakulan duhu don samun cakuda mai kyau a furotin.
Gyada
Protein: 9.5 grams kowane yanki na 1/4 kofuna waɗanda (37 na grams).
Gyada itace wake, amma ana ɗaukar shi ko goro daga mahimmancin hangen nesa da dafa abinci. Kamar yawancin legumes, suna dauke da furotin mai yawa na asalin shuka. A zahiri, a cikin gyada mafi girma sun samo asali na abubuwan da aka saba amfani da shi. Peanuts shima daya ne daga cikin mafi kyawun kayan abinci na biotin, bitamin, wanda ke taimakawa wajen canza abinci cikin amfani mai amfani a cikin jiki. Don samun daidaitaccen abun ciye-cunadarin furotin mai dauke da furotin, mai da carbohydrates, hada gyada gyada da kuma bakanas daban ko sanya su zuwa yatsun.
Hazelnut
Furotin: 5 grams na wani yanki na 1/4 kofin (34 grams).
Hazelnut yana da dan kadan mai dadi, mai mai da soyayyen dandano, wanda ya sa su tushen furotin musamman. Nazarin ya kuma nuna cewa Bugu da ƙari na hazelnut a cikin abincin ku na iya taimaka rage rage matakan LDL (talakawa) da ƙara yawan HDL Cholesterol (mara kyau), ta rage haɗarin cutar cututtukan zuciya. A matsayin mai narkewa tare da babban kayan aikin furotin, shirya gida manna "nutella". Mix 1 kofin (135 grams) na gandun daji kwayoyi tare da 2 cokali (60 grams) furotin furotin compoon (6 grams) koko da cakulan.