Imbuto ziraryoshye, umukire mugice cyangwa inzitizi ibiryo. Barimo kwisi yose, biroroshye kurya kumuhanda, kandi ni isoko nziza yikinyagihingwa, cyane cyane kubarya bike cyangwa ntibarya ibicuruzwa kuri bose. NUTS irashobora kugufasha kuzuza ibyo ukeneye muri poroteyine, bikenewe kugirango kubaka amagufwa, imitsi n'impu. Poroteyine nayo yongerera ibyiyumvo byo kwiyuhagira, igufasha kunyurwa kandi igashirizwa ingufu. Nubwo ibitutsi byose birimo proteyine, bimwe muribi birimo ibirenze abandi. Iyi ngingo iraganira kuri 8 hamwe nibirimo byinshi muri poroteyine.
Almond
Poroteyine: garama 7 kubice byigikombe cya 1/4 (kara nto) almonde.
Mubyukuri, almondos ni imbuto. Ariko, abantu bakunze kubatsinda hamwe nimbuto kandi bizera ko barimo poroteyine nyinshi. Almonde ntabwo abakire gusa muri poroteyine gusa, ahubwo ikungana mu Antiyoxydants. Ibi bikoresho byimboga birinda ibinyabuzima kuva kumihangayiko za okiside byatewe na radicals yubusa, bishobora gutuma umuntu ashaje, indwara yumutima nuburyo bumwe na bumwe bwa kanseri. Igice cyijimye cyuruhu kizengurutse almond kirimo kwibanda cyane antioxydidants, nibyiza rero kubona inyungu ntarengwa hari imiduka. Gukora ibintu byuzuye kuva kuri almonde, bibashyiremo imbuto.
Walnuts
Proteine: Ingano 4.5 kubice bya 1/4 (garama 29) wajanjaguwe
Gukoresha ibirenge ninzira nziza yo kongera poroteyine. Ibirenge nabyo ni isoko yibinure bizima. By'umwihariko, birimo aside ya Omega-3 ibinure muburyo bwa Alpha-linlelen (alc) kuruta izindi tuto zose. Ubushakashatsi bumwe bwindorerezi buhuza ukuza ukuza ukurya hamwe nibyago byo hasi byindwara zumutima. Gutunga ibinure kandi uburyohe, ibirenge ni byiza cyane mu nyama zacukuwe kandi birashobora kongeramo ibirimo bya poroteyine mubiryo byinyama.
Ibirenge nabyo ni isoko yibinure bizima
Ifoto: Ibisobanuro.com.
Pisite
Proteine: Garama 6 kubice bya Pistachios kuva 1/4 Igikombe cya 1/4 (garama 30)
Igice cya pisite gitanga poroteyine nkigimwe. Iyi ntuts ifite igipimo kinini cya aside amine ugereranije nibirimo bya proteyine ugereranije nizindi nke nyinshi. Acide ntangarugero amine ni acdid amine igomba kuboneka ibiryo kugirango umubiri ubakoreshe kugirango ushyireho proteine zikenewe mubikorwa byingenzi. Niba ukunda hari pisite, gerageza kubavanga n'amavuta yubukoto hanyuma urye hamwe na toast, pome cyangwa ibisigisi.
Cashew
Proteine: Garama 5 kumagara 1/4 (garama 32) cashew.
Cashew ni imbuto za tekinike. Ntabwo bakize muri poroteyine gusa, ahubwo barimo na vitamine nyinshi zingenzi. Igice mu gikombe cya 1/4 (garama 32) gitanga hafi 80% yumuringa wa buri munsi. Umuringa ni amabuye y'agaciro ashyigikira ubudahangarwa kandi agira uruhare mu gushiraho selile yamaraso itukura hamwe na tissue. Ubushakashatsi bwasanze kandi buhuza ibicuruzwa byo hasi byo kurya hamwe ningaruka za osteoporose, leta irangwa n'intege nke nubushishozi bwamagufwa. Rero, kwiyongera k'umuringa mu mirire yawe hamwe na cashew birashobora kuba imwe muburyo bwo kurinda iyi leta. Kugirango wongere byibuze ibiryo byawe, ubireke nkigice cyo gushyira mu gaciro kuri yogurt yoroshye yimbuto.
Kugirango wongere byibuze ibiryo byawe, ubireke nkigice cyumubiri hejuru yimbuto yoroshye
Ifoto: Ibisobanuro.com.
Imbuto
Proteine: Grams ya Grams 4.5 (garafu 34) yimbuto zamasederi.
Imbuto z'amasederi ni imbuto z'ubwoko bumwe bw'inama ya cdar. Bahabwa agaciro uburyohe bworoshye hamwe nubwiza bwamavuta buterwa nibinure byinshi. Usibye garama 4 ya poroteyine, igice cyamaseri nutu ku gikombe cya 1/4 (garama 34) kirimo garama 23 y'ibinure. Ibinure muri cedar nuts ahanini biva mubintu bidasubirwaho, bishobora gufasha kugabanya ibintu bishobora guteza indwara z'umutima. Imwe mu magiri aciriritse mu myenda ya cedar irashobora kandi kugira ingaruka zo kurwanya no kurwanya umuriro kandi zifasha gukumira kanseri. Imbuto zamasede ninzira nziza yo kongeramo poroteyine nto mumasasu, ingano cyangwa imboga. Kugirango ugabanye imbuto zamasederi murugo, ubategure mu isafuriya ku bushyuhe buciriritse iminota mike mbere yo kugaragara.
Imbuto za Berezile
Proteyine: Gramu ya 4.75 kumurongo wa 1/4 (garama 33).
Imbuto za Berezile ziboneka mu mbuto z'igiti gishyuha, kandi biroroshye kumenya muri paki n'imbuto zivanze, nkuko bisanzwe. Hamwe na poroteyine, barimo amavuta yingirakamaro, fibre hamwe ningingo zikurikirana. Byongeye kandi, imbuto za Berezile ni imwe mu masoko meza ya Selenium, amabuye y'agaciro ashyigikira ubuzima bwa glande ya tiroyide no kurinda umubiri indwara. Gusa walnul imwe yo muri Berezile (garama 5) ifite hafi 175% yo gukemura buri munsi Selena. Gerageza kuvanga imbuto za Berezile hamwe nizindi mbuto n'imbuto, imyembe yumye n'ibice bya shokora yijimye kugirango ubone imvange ikungahaye muri poroteyine.
Ibishyimbo
Proteine: amanota 9.5 kumurongo wa 1/4 (garama 37).
Ibishyimbo ni igishyimbo, ariko gifatwa nkimbuto ziva mumirire no guteka. Nkibinyamisogwe byinshi, birimo poroteyine nyinshi zikomoka mubihingwa. Mubyukuri, muri proanuts poroteine nyinshi zirimo imbuto zose zisanzwe zikoreshwa. Ibishyimbo nabyo nimwe mu masoko meza ya biotin, vitamine, bifasha guhindura ibiryo imbaraga zingirakamaro mumubiri. Kugirango ubone ibiryo byuzuye birimo poroteyine, ibinure na karubone, guhuza amavuta y'ibishyimbo n'ibitoki bitandukanye cyangwa ubishyire kuri toast.
Hazelnut
Proteine: garama 5 kubice byigikombe cya 1/4 (garama 34).
Hazelnut afite uburyohe buryoshye, burya kandi bukaranze, bubatera isoko nziza ya poroteyine. Inyigisho zerekanye kandi ko kongeramo hazelnut mu mirire yawe birashobora gufasha kugabanya urwego rwa ldl cholesterol (umukene) no kongera ibyago bya HDL Cholesterol (byiza), bityo bigabanya ibyago byo indwara z'umutima. Nkumutezi hamwe nibirimo byinshi bya poroteyine, tegura urugo Paste "Nudella". Kuvanga igikombe 1 (garama 135) yamashyamba nicyayi (garama 60) ifu ya shokora, ikiyiko cya garama (garama 6) COCOA (30 ML) ya Rorup ya Maple.