Nzungu ndizvo zvinonaka, pfuma mune yekudya kana yekuwedzera kune chikafu. Ivo vanopasiya, ivo vari nyore kudya munzira, uye iwo akanaka squirrel squirrel, kunyanya kune avo vanodya zvishoma kana kuti havadyi zvigadzirwa zvemhuka zvachose. Nzungu dzinogona kukubatsira kuti usangane nezvaunoda muProtein, izvo zvinodikanwa pakuvaka mapfupa, mhasuru uye ganda. Mapuroteniwo anowedzerawo kunzwa kwesimba, kukubatsira iwe kuramba kugutsikana uye kupomerwa simba. Kunyangwe zvese nzungu zvine protein, vamwe vacho vane zvinopfuura vamwe. Ichi chinyorwa chinokurukura 8 nzungu zvine mukati mezvinyorwa zvepamusoro zveProtein.
Almond
Protein: 7 magiramu echikamu che1 / 4 kapu (35 gramu) maalmond.
Kutaura zvazviri, maArmond ari mbeu. Nekudaro, vanhu vanowanzovaputira nenzangu uye vanotenda kuti vane akawanda mapuroteni. MaArmond haana kungopfuma muProtein, asi zvakare akapfuma muAndiyoxiDants. Aya miriwo makomputa anochengetedza iyo organism kubva kune oxidative kushushikana kunokonzerwa nemahara radicals, izvo zvinogona kutungamira pakukwegura, chirwere chemwoyo uye mamwe emhando yekenza. Iyo brown yeganda reganda rakakomberedza iyo almond ine yepamusoro yepamusoro yeAntioxidants, saka zvakanaka kuti uwane kubatsirwa kwakanyanya kuti kune maalmonds neganda. Kuita sned ine mwero kubva kuArmond, sanganisai nezvibereko.
Walnuts
Protein: 4.5 magiramu echikamu che1 / 4 makapu (29 magiramu) akapwanyika walnuts
Iko kushandiswa kwe walnuts inzira yakanaka kwazvo yekuwedzera protein yekudya. Walnuts zvakare zvakare sosi yemafuta ane hutano. Kunyanya, ivo vane zvimwe omega-3 mafuta acids mune fomu yealpha-linolenic acid (alc) pane chero imwe nzungu. Zvimwe zvidzidzo zvecherechedzo zvinosangana neAla kushandiswa nenjodzi yakaderera yechirwere chemoyo. Kubata mafuta emafuta uye kuravira, walnuts anyatsowedzera nyama yenyama uye inogona kuwedzera kuwedzera zvirongwa zvemapuroteni mumidziyo yenyama.
Walnuts zvakare zvakare sosi yemafuta ane hutano
Mufananidzo: Pasina Kurege.com.
Pistachii
Protein: 6 magiramu echikamu chePistachios kubva 1/4 mukombe (makumi matatu magiramu)
Chikamu chePistachios chinopa mapuroteni mazhinji sezai rimwe chete. Aya nzendo dzine huwandu hwakakwira hwezvinhu zvakakosha amino Acids zvichienzaniswa nezvakarongwa zvemukati zvichienzaniswa nezvimwe zvimwe nzungu. Chinhu chakakosha amino Acids ndeye amino acids inoda kuwanikwa nechikafu kuitira kuti muviri ugone kuvashandisa kugadzira mapuroteni anodiwa mabasa akakosha. Kana iwe uchida kuti pane pistachos, edza kuvasanganisa neye nati butter uye idya nemabhonzo, maapuro kana maapuro.
Cashew
Protein: 5 magiramu pane 1/4 kapu (32 gramu) cashew.
Cashew ndeye tepicaly mhodzi. Ivo havana kungofuma chete mumapuroteni, asiwo vane vitamini akati wandei akakosha uye zvicherwa. Mugove mune 1/4 gramu (32 magiramu) inopa anenge 80% yezuva nezuva shangu yezuva nezuva. Copper ndiyo mineral inotsigira kusadzivirira uye inopa kuumbwa kweiyo matsvuku eropa masero uye tishu hunosangana. Zvidzidzo zvakawanawo chinongedzo pakati pekushandiswa kwepasi kwemhangura uye njodzi yakawedzera yesteoporosis, nyika inoratidzwa nekushaya simba uye brittleness yemapfupa. Saka, kuwedzera kwehuwandu hwemhangura mukudya kwako necashew inogona kuve imwe yenzira dziviriro kubva kune ino mamiriro. Kuti uwedzere kuwedzera Cashew kune chako chekudya, uvadye sechikamu chekudya zvine mwero pamusoro peiyo yogati iri nyore nemichero.
Kuti uwedzere mamwe Cashew kune yako yekudya, uvadye sechikamu chekudya zvine mwero pamusoro peiyo michero yeiyo yogurt
Mufananidzo: Pasina Kurege.com.
Pine nzungu
Pror Pronein: 4.5 Grams pa 1/4 Cup (34 magiramu) yeMisidhari nzungu.
Misidhari yemisidhari mhodzi dzemamwe marudzi marudzi emisidhari. Ivo vanokosheswa kuti kuravira kwakapfava kunonaka uye chimiro chine mafuta chinokonzerwa nemafuta akakwira mafuta. Pamusoro pemakumi mana emapurazi emapuroteni, chikamu cheMateya nzungu pa 1/4 mukombe (34 magiramu) ane magiramu makumi maviri nematatu. Mafuta muCedar nzungu zvinonyanya kuuya kubva kumafuta asina kusimbiswa, izvo zvinogona kubatsira kuderedza njodzi dzechirwere chemoyo. Imwe yemafuta maAcids musidhari nzungu inogona zvakare kuve neanti-intlammatore mhedzisiro uye kubatsira kudzivirira kupararira kwekenza. Yakatemwa misidhari nzungu inzira huru yekuwedzera zvishoma protein mu saladi, zviyo kana miriwo. Kuti afry the kedari nzungu kumba, ivagadzirira mune imwe pani yekunyepedzera pane yepakati kupisa maminitsi mashoma isati yaratidza.
Brazil nzungu
Protein: 4.75 magiramu muchikamu che1 / 4 makapu (makumi matatu nemashanu).
MaBrazil nzungu anowanikwa kubva kumbeu dzemuti dzinopisa, uye ivo vari nyore kuona mupakeji neNuts dzakasanganiswa, sezvavanowanzova zvakanyanya. Pamwe chete nePuroteni, iwo ane mafuta anobatsira, fiber uye seti yezvinhu zvinoteedzera zvinhu. Uyezve, nzungu dzeBrazil ndeimwe yezvakanakisa zvekudya zveSeenium, zvichikosha mumineral anotsigira hutano hweiyo thyroid gland uye kuchengetedza muviri kubva kune hutachiona. Chete chimwe chete cheBrazilian Walnut (5 magiramu) ane anenge 175% yekugadzirisa kwezuva nezuva kweSelena. Edza kusanganisa brazilian nzungu neimwe nzungu uye mhodzi, mango dzakaomeswa uye zvidimbu zvechisvibirira chokoreti kuti uwane musanganiswa muprotein.
Peanut
Protein: 9.5 magiramu pane chikamu che1 / 4 makapu (37 grams).
Peanut is bhinzi, asi inoonekwa seinini kubva padanho rekuona kwehutano nekubika. Semitezo yakawanda, ine ruropliin yakawanda yezvakabva. Muchokwadi, muPeanuts iyo mapuroteni epamusoro-soro ezvinyorwa zvese zvinowanzo shandiswa nzungu. Peanuts zvakare zvakare chimwe chezvakanakisa zvekudya zvebiotin, vitamini, izvo zvinobatsira kushandura chikafu kuita simba rinobatsira mumuviri. Kuti uwane snack ine mwero ine mapuroteni, mafuta uye makabhodhara, sanganisa peanut butter uye mabhanana zvakasiyana kana kuvauraya.
Hazelnut
Protein: 5 magiramu echikamu che1 / 4 kapu (34 magiramu).
Iyo hazelnut ine zvishoma zvinotapira, ane mafuta uye akaomeswa kuravira, ayo anovaita ivo vanonzwira tsitsi vanonaka yeProtein. Zvidzidzo zvakaratidzawo kuti kuwedzera kweHazelnut mune yako yekudya kunogona kubatsira kuderedza ldl Cholesterol mazinga (uye kuwedzera HDL cholesterol (zvakanaka), nekudaro kuderedza njodzi yechirwere chemoyo. Sekuremerwa neyeprotein yakakwira zvemukati, gadzirira kumba paste "nutella". Sanganisa 1 kapu (135 magiramu) wegondo nuts ne 2 grams (6 grams) yeChocapur protein