Mtedza ndi wokoma, wolemera mu kachakudya kapena chowonjezera pakudya. Ndiwonse paliponse, ndiosavuta kudya panjira, ndipo ndi gwero labwino lomera, makamaka kwa iwo omwe amadya zochepa kapena samadya nyama zokha. Mtedza amatha kukuthandizani kuti mukwaniritse zosowa zanu mu mapuloteni, zomwe ndizofunikira pakumanga mafupa, minofu ndi zikopa. Mapuloteni amawonjezeranso kusamvana, kukuthandizani kukhalabe ndi mphamvu zokhuthula. Ngakhale mtedza wonse ndi mapuloteni, ena a iwo amakhala ndi zoposa ena. Nkhaniyi ikufotokoza za mtedza wa 8 wokhala ndi mapuloteni apamwamba.
Mtengo wapandege
Ma protein: 7 magalamu a gawo la 1/4 chikho (35 magalamu) amondi.
M'malo mwake, amondi ndi mbewu. Komabe, anthu nthawi zambiri amawamangirira ndi mtedza ndikukhulupirira kuti ali ndi mapuloteni ambiri. Ma amondi siangokhala olemera mu mapuloteni, komanso wolemera ku Antioxidants. Izi zamasamba izi zimateteza chiwalo kuchokera ku mavuto ochulukitsa chifukwa cha ma radicals aulere, omwe angayambitse ukalamba, matenda a mtima ndi mitundu ina ya khansa. Wosanjikiza wa bulauni wa khungu kuzungulira ma armond omwe ali ndi ma antioxidants apamwamba kwambiri, motero ndibwino kuti mupeze phindu lalikulu kuti ma amondi ndi khungu. Kuti mupange kakhwalidwe kambiri kuchokera ku almond, kuphatikiza ndi zipatso.
Walnuts
Mapuloteni: 4.5 magalamu a gawo la 1/4 makapu (29 magalamu) alnuts
Kugwiritsa ntchito walnuts ndi njira yabwino kwambiri yowonjezera kudya. Walnuts nawonso amapezekanso kwambiri. Makamaka, ili ndi mafuta ambiri omega-3 mu mawonekedwe a alpha-linolenic acid (Alc) kuposa mtedza wina uliwonse. Maphunziro ena obisika owonera Ala kumwa ndi chiopsezo chochepa cha matenda a mtima. Kukhala ndi mawonekedwe ndi kukoma, walnuts ndiowonjezera pa nyama ya minced ndipo imawonjezera kuwonjezeka mapuloteni omwe ali ndi nyama.
Walnuts nawonso amapatsa mafuta athanzi
Chithunzi: Unclala.com.
Pistachii
Mapuloteni: 6 magalamu a gawo la pistachios kuchokera 1/4 chikho (30 magalamu)
Gawo la pistachios limapereka mapuloteni ambiri ngati dzira limodzi. Mphindizi zimakhala ndi chiwerengero chapamwamba cha ma amino acid omwe amayerekezedwa ndi mapuloteni omwe akuyerekeza ndi mtedza wina. Amino acids ofunikira ndi Amino Acids omwe amafunika kupezeka ndi chakudya kuti thupi lizigwiritsa ntchito mapuloteni ofunikira pa ntchito zofunika. Ngati mukufuna kuti muli pistachios, yesani kusakaniza ndi mafuta a mafuta ndikudya ndi zoseweretsa, maapulo kapena obera.
Chiphaso
Mapuloteni: 5 magalamu pa kapu 1/4 (32 magalamu) Cashhew.
Cashew ndi mbewu. Sangokhala olemera pamapuloteni, komanso amakhala ndi mavitamini ndi michere yambiri. Gawo mu 1/4 chikho (32 magalamu) amapereka pafupifupi 80% ya buku la tsiku. Copper ndi mchere womwe umachirikiza chitetezo chambiri ndikuthandizira kupanga maselo ofiira a magazi ndi minofu yolumikizidwa. Kafukufuku adapezanso kulumikizana pakati pa kumwa kwamkuwa komanso chiopsezo chowonjezereka cha mafupa, dziko lomwe limadziwika ndi kufooka ndi kufooka kwa mafupa. Chifukwa chake, kuwonjezeka kwa mkuwa muzakudya zanu ndi cashew amatha kukhala imodzi mwanjira zoteteza ku boma lino. Kuti muwonjezere zowonjezera pazakudya zanu, idyani ngati gawo la zakudya zokhala ndi yogati yosavuta yokhala ndi zipatso.
Kuti muwonjezere zowonjezera pazakudya zanu, idyani ngati gawo la chakudya chokwanira pa yogati yosavuta
Chithunzi: Unclala.com.
Paini mtedza
Mapuloteni: 4.5 magalamu pa 1/4 chikho (34 magalamu) a mtedza wa cedar.
Mafuta a mkungudza ndi mbewu za mitundu ina ya ma cedar cedar. Amakhala amtengo wapatali kukoma kokoma ndi kapangidwe ka mafuta oyambitsidwa ndi mafuta ambiri. Kuphatikiza pa 4 magalamu a mapuloteni, gawo la mtedza wa mkungudza pa 1/4 chikho (34 magalamu) lili ndi magalamu 23 a mafuta. Mafuta mu cedar mtedza makamaka kuchokera ku mafuta osasinthika, omwe angakuthandizeni kuchepetsa zomwe zimayambitsa matenda a mtima. Chimodzi mwazinthu zamafuta ambiri mu cedar mtedza amathanso kukhala ndi mphamvu komanso kutupa komanso kuthandiza kupewa kufalikira kwa khansa. Mkwiyo wa Cearted Cedar ndi njira yabwino yowonjezera phula laling'ono mu saladi, njere kapena masamba. Kuti muchite mwachangu mtedza kunyumba, konzekerani poto wokazinga pamoto wa sing'anga mphindi zochepa chisanakhaleko.
Mtedza waku Brazil
Mapuloteni: 4.75 magalamu pazotsatira za 1/4 (33 magalamu).
Mtedza wa ku Brazil umapezeka kuchokera ku mbewu za mtengo wotentha, ndipo ndizosavuta kuzindikira mu phukusi ndi mtedza wosakaniza, monga nthawi zambiri amakhala akulu kwambiri. Pamodzi ndi mapuloteni, ali ndi mafuta othandiza, fiber ndi mawonekedwe. Kuphatikiza apo, mtedza wa ku Brazili ndi imodzi mwazinthu zabwino kwambiri za selenium, mchere wofunikira wothandizira thanzi la chithokomiro cha chithokomiro ndikuteteza thupi ku matenda. Walnut imodzi yokha ya Brazil yokha (5 gms) ili ndi pafupifupi 175% ya malo otetezeka tsiku ndi tsiku. Yesani kusakaniza mtedza wokhala ndi mtedza wina ndi mbewu, mango owuma ndi zidutswa za chokoleti chakuda kuti musankhe protein.
Mtedza
Mapuloteni: 9.5 magalamu pa gawo la 1/4 makapu (37 magalamu).
Peanut ndi nyemba, koma zimawonedwa ngati mtedza kuchokera pakuwona zakudya ndi kuphika. Monga miyendo yambiri, ali ndi mapuloteni ambiri omera. M'malo mwake, peanuts wapamwamba kwambiri wokhala ndi mtedza wonse womwe umagwiritsidwa ntchito. Zanga ndi amodzi mwa zakudya zabwino kwambiri za biotin, vitamini, zomwe zimathandiza kusintha chakudya kukhala mphamvu mu thupi. Kuti mupeze kafukufuku woyenera wokhala ndi mapuloteni, mafuta ndi chakudya, kuphatikiza batala la peanut ndi nthochi payokha kapena ayikeni.
Hazelnut
Mapuloteni: 5 magalamu a gawo la 1/4 chikho (34 magalamu).
Hazelnut ili ndi lokoma pang'ono, lamafuta komanso kukoma kokazinga, komwe kumawapangitsa kukhala gwero la protein. Kafukufuku adawonetsanso kuti kuwonjezera kwa hazelnut muzakudya zanu kungathandize kuchepetsa kuchuluka kwa LDL cholesterol (osauka) ndikuwonjezera chiopsezo cha matenda a mtima. Monga kufinya ndi mapuloteni ambiri, konzekerani malo oterera "Ntetella". Sakanizani kapu imodzi (magalamu 135) a mtedza wamtchire ndi zigawo ziwiri (60 gms) ya mapuloteni a chokoleti ndi supuni ziwiri (30 ml) ya manyusi.