Mkpụrụ bụ ihe dị ụtọ, ọgaranya na nri ma ọ bụ gbakwunye nri. Ha dị iche iche, ha dị mfe iri n'ụzọ ahụ, ha bụ ezigbo ihe nke osisi squirrel, ọkachasị maka ndị na-eri obere ma ọ bụ erila nri anụmanụ ma ọlị. Mkpụrụ nwere ike inyere gị aka igbo mkpa gị na protein, nke dị mkpa maka iwu ọkpụkpụ, akwara na akpụkpọ anụ. Protein na-emekwa ka mmetụta nke ịdịmma, na-enyere gị aka ka afọ ojuju ma gbaa ya ume. Ọ bụ ezie na akụ niile nwere protein, ụfọdụ n'ime ha nwere ihe karịrị ndị ọzọ. Isiokwu a na-atụle mkpụrụ 8 nwere ụdị ọdịnaya protein dị elu.
Alimondu
Protein: 7 grams maka akụkụ nke 1/4 iko (35 grams) almọnd.
N'ezie, almọnd bụ mkpụrụ. Agbanyeghị, ndị mmadụ na-ejikarị akụ na akụ kwenye na ha nwere protein. Almọnd abụghị naanị ọgaranya na protein, kamakwa ọgaranya na antioxidants. Akwukwo nri ndi a na - echebe ihe site na nchekasị nke oxiditit nke sitere na radiess na - akpata oria, nke nwere ike iduga ịka nká, ọrịa obi na ụdị ọrịa ọrịa. Achịcha aja aja nke anụ ahụ gburugburu almọnd nwere nke kachasị elu nke antioxidants, yabụ, ọ kachasị mma ịnweta uru kachasị na a almọnd nwere anụ ahụ. Iji rie nri dị mma site na almọnd, jikọta ha na mkpụrụ.
Otutu
Protein: 4.5 grams maka otu iko 1/4 (29 grams) azọpịa walnuts
Ojiji nke walnuts bụ ụzọ dị mma iji mụbaa oriri protein. Walnuts bụkwa isi mmalite nke abụba dị mma. Karịsịa, ha nwere omega-3 abụba acids na ụdị Alfa-Linolenic acid (Alc) karịa mkpụrụ ọ bụla ọzọ. Stusfọdụ ọmụmụ ihe eji eme nchọpụta ALA ALA n'ọrịa nke ọrịa obi. Nwere mkpụrụ mara abụba na uto, ukpa bụ ezigbo mgbakwunye na anụ minced ma nwee ike imekwukwuo nri na efere anụ na efere anụ.
Uwe ukwu bụkwa ihe na-eweta abụba dị mma
Foto: Egosiputa.
Piskskii
Protein: 6 grams maka akụkụ nke pistachios site na 1/4 iko (gram 30)
Akụkụ nke pistachio na-enye protein dị ka otu akwa. Mkpụrụ ndị a nwere oke Acid dị mkpa ma e jiri ya tụnyere ọdịnaya protein ma e jiri ya tụnyere ọtụtụ mkpụrụ. Amino acid dị mkpa bụ amino acid nke chọrọ ịnweta nri ka ahụ wee nwee ike iji ha mepụta protein chọrọ maka ọrụ dị mkpa. Ọ bụrụ n 'ị nwere mmasị na posprachios, nwalee ịgwakọta bọta akpa ma jiri toasts, apụl ma ọ bụ crackes.
Okwuchishions
Protein: 5 grams kwa 1/4 iko (32 gram) cands Caswaw.
Cashwew na-eme nke teknụzụ. Ha abụghị naanị ọgaranya na protein, kamakwa enwere ọtụtụ vitamin na mineral. Otu n'ime 1/4 iko (32 gram) na-enye ihe dị ka 80% nke ụkpụrụ ọla kọpa kwa ụbọchị. Mpempe ọla kọpa bụ ịnweta na-akwado mgbochi ma na-atụnye ụtụ n'ịbụ mkpụrụ ndụ ọbara ọbara na anụ ahụ. Nnyocha a chọtara njikọ n'etiti oriri ọla kọpa na-abawanye nke osteoporosis, steeti nke adịghị ike na ntù ọkpụkpụ. Ya mere, mmụba nke ọla kọpa na nri gị na canwaw nwere ike ịbụ otu n'ime ụzọ nchebe site na steeti a. Addgbakwunyekwu canhaw na nri gị, rie ha dị ka akụkụ nke nri kwesịrị ekwesị karịa yogọt dị mfe.
Itinyekwu ihe enyemaka gi na nri gi, rie ha dika akụkụ nke nri kwesiri ekwesi na ya
Foto: Egosiputa.
Pane mkpụrụ
Protein: 4.5 grams kwa 1/4 iko (34 grams) nke cedar akụ.
Mkpụrụ osisi cedar bụ mkpụrụ nke ụfọdụ iche cedar cones. A na-eji ha akpọrọ ihe maka uto dị nro na nke mmanụ mmanụ na-akpata abụba dị elu. Na mgbakwunye na 4 grams nke protein, akụkụ nke cedar mkpụrụ kwa 1/4 iko (34 grams) nwere afọ 23. Abụba n'ime cedar mkpụrụ sitere na abụba na-enweghị atụ, nke nwere ike inye aka belata ihe ndị metụtara ọrịa obi. Otu n'ime ndị na-egbu egbu na cedar akụ nwekwara ike ịnwe mmerụ ahụ na-egbochi ma nyere aka gbochie mgbasa ọrịa kansa. Mkpụrụ osisi cedar a asara n'ọkụ bụ nnukwu ụzọ iji tinye obere protein na salads, ọka. Iji ighe mkpụrụ osisi cedar n'ụlọ, kwadebe ha na pan na ọkara na ọkara ole na ole tupu ọdịdị nke ụtọ ahụ.
Mkpụrụ Akụ Brazil
Protein: 4.75 grams n'otu akụkụ nke 1/4 iko (33 grams).
A na-enweta mkpụrụ nke Brazil site na mkpụrụ nke osisi nke ebe okpomọkụ, ha dịkwa mfe ịchọpụta na ngwugwu na mkpụrụ akụ, ka ha na-abụkarị ndị kasị ibu. Tinyere protein, ha nwere abụba bara uru, eriri na set nke ihe. Ọzọkwa, akụ nke Brazil bụ otu n'ime isi nri nri kachasị mma nke selenium, ịnweta ndị dị mkpa na-akwado ahụike nke gland nke thyroid na ichebe ọrịa site na ọrịa. Naanị otu ukpa ukpa nke Brazil (gram 5) nwere ihe fọrọ nke nta ka ọ bụrụ 175% nke mmezi kwa ụbọchị nke Selena. Gbalịa ịgwakọta mkpụrụ akụ ndị ọzọ na mkpụrụ ndị ọzọ, mangoes na iberibe chocolate gbara ọchịchịrị iji nweta ọgaranya na protein.
Opupa
Protein: 9.5 grams n'otu akụkụ nke iko 1/4 (37 grams).
Ahụekere bụ bean, mana a na-ahụta otu mkpụrụ sitere na echiche nri na nri. Dị ka ọtụtụ mkpo, ha nwere ọtụtụ protein nke osisi sitere. N'ezie, kekere kacha elu protein kacha elu nke anụ. Ahụekere bụkwa otu n'ime ebe nri nri kachasị mma nke biotintin, vitamin, nke na-enyere aka gbanwee nri bara uru na ahụ. Iji nweta nri nri nke nwere protein, abụba na carbohydrates, jikọta bọta ahụekere na unere iche ma ọ bụ tinye ha na toasts.
Hazelnut
Protein: 5 grams maka otu iko 1/4 (gram 34).
Hazelnut nwere ntakịrị ụtọ, mmanu mmanu na eghe eghe, nke na-eme ka ha bụrụ isi iyi nke protein. Nnyocha e mere gosiri na mgbakwunye nke hazelnut na nri gị nwere ike inye aka LDL Cholestel (Ogbenye) ma na-abawanye ihe ize ndụ nke ọrịa obi. Dị ka squack na nnukwu protein protein, kwadebe pado mado "nusla". Gwakọta 1 iko (135 grams) nke ahịhịa na-akụ ọhịa (60 grams) nke chocolate protein na tablespoons abụọ (30 ml) nke maple sirop.