Linate li monate, li ruile ka lijo tse nonoang kapa li tlatse lijo. Li na le bokahohleng, 'me ke mohloli o motle oa squirrel squirrel, haholoholo ba jang hanyane kapa ha ba jelle lihlahisoa tsa liphoofolo ho hang. Nuts e ka u thusa ho fihlela litlhoko tsa hau li-protein, e hlokahalang bakeng sa ho haha masapo, mesifa le letlalo. Liprotheine e boetse e eketsa maikutlo a ho tiea, ho u thusa hore u khotsofale le matla a qosotseng. Le ha linate tsohle li na le protheine, tsona li na le tse fetang tse ling. Sengoliloeng sena se tšohla linate tse 8 ka litaba tse ngata tsa protheine.
Almond
Protheine: Li-grams tsa karolo ea 1/4 e le kholo (ligrama tse 35) lialmonde.
Ha e le hantle, lialmonde ke peo. Leha ho le joalo, batho ba lula ba li bina ka linate 'me ba lumela hore ba na le protheine e ngata. Lialmonde ha li na protheine e ngata, empa hape e le baruti ba nang le li-antixarine. Metsoako ena ea meroho e sireletsa setho se seng le khatello ea maikutlo e batsi e bakoang ke li-radicals tsa mahala, tse ka lebisang lefung le tsofala, tsa pelo le mefuta e meng ea mofetše. Karolo e sootho ea letlalo e potileng almond e na le khatello e phahameng ea li-antioxidants ea li-antioxidants Ho etsa lijo -ane tse leka-lekaneng ho almond, li kopanya ka litholoana.
Walnuts
Protheine: 4.5 ligrama bakeng sa karolo ea 1/4 (li-grams tse 29) li-walnuts tse halikiloeng
Ts'ebeliso ea li-walnuts ke tsela e ntle ea ho eketsa liprotheine tsa protheine. Walnut le tsona ke mohloli oa mafura a phetseng hantle. Ka ho khetheha, ba na le li-acid tsa Omeria-3 tse nang le li-acid tsa bootsoa ka foromo ea alpha-linonoc acid (alc) ho feta linate tse ling. Lithuto tse ling tsa tlhokomelo e itseng e amanang le eona a natefeloa ke ho bua ka kotsi e tlase ea lefu la pelo. Ho ba le pokello ea mafura le tatso, walnuts ke ntho e ntle ho nama e halikiloeng mme e ka eketsa litaba tsa protheine lijana tsa nama.
Walnuts le bona ke mohloli oa mafura a phetseng hantle
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Pistachii
Protheine: Li-gramente tse 6 tsa karolo ea pistachios ho tloha ho senoelo sa 1/4 (li-grams tse 30)
Karolo ea li-pistachio e fana ka protheine e ngata e le lehe le le leng. Linate tsena li na le karolelano e phahameng ea amino acid a bapisoang le litaba tsa prothein ha li bapisoa le linate tse ling tse ngata. Malino Acino acino acired ke amino acid e hlokang ho fumanoa ka lijo e le hore setopo se ka li sebelisa ho theha liprotheine tse hlokahalang bakeng sa mesebetsi ea bohlokoa. Haeba u rata ho na le li-pistachio, leka ho li kopanya ka botoro ea linate ebe ho ja ka maiketsetso, liapole.
Cashew
Protheine: Ligrama tse 5 ka 1/4 Cup (ligrama tse 32).
Cashew ke lipeo tsa theknoloji. Ha ba na protheine e ngata feela, empa hape e na le livithamini le liminerale tsa bohlokoa. Karolo e le 'ngoe ea 1/4 Cup (ligrama tse 32) li fana ka 80% ea tloaelo ea koporo ea letsatsi le letsatsi. Koporo ke liminerale tse tšehetsang ho itšireletsa le ho kenya letsoho ho thehoeng ha lisele tse khubelu tsa mali le lisele tse hokahaneng. Boithuto bo boetse bo fumane khokahano lipakeng tsa tšebeliso ea koporo e tlase ea koporo le menyetla e mengata ea lefutso, mmuso o tšoauoang ke bofokoli le brittles of masapo. Kahoo, keketseho ea palo ea koporo lijong tsa hau le cashew e ka ba e 'ngoe ea mekhoa ea tšireletso ho naha ena. Ho eketsa cashew tse eketsehileng lijong tsa hau, li li ja e le karolo ea lijo tse leka-lekaneng tsa yoghur e bonolo ka litholoana.
Ho eketsa cashew lijo tsa hau, ba li ja e le karolo ea lijo tse lekantsoeng tsa litholoana tsa tholoana e bonolo ea litholoana
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Linate tsa phaene
Protheine: Magraph a 4.5 ka 1/4 Cup e le 'ngoe (34 grams) ea linate tsa kedare.
Linate tsa kedare ke peo ea mefuta e meng ea lidare. Ba ratoa bakeng sa tatso e bonolo e monate le mokhoa o fokolang o bakoang ke litaba tse phahameng. Ntle le ligrama tse 4 tsa protheine, karolo ea linate tsa kedare ka 1/4 Cup ka ho 1/4) e na le ligrama tse 23. Mafura a libakeng tsa kedare haholo-holo a tsoa ho mafura a sa noelloang, a ka re thusang ho fokotsa lintlha tsa kotsi bakeng sa lefu la pelo. E 'ngoe ea mafura a mafura a linate tsa kedare le tsona li ka ba le litlamorao tsa khatello le thuso ho thibela ho ata ha mofetše. Linate tse halikiloeng tsa cedar li na le mokhoa o motle oa ho eketsa protheine e nyane ho salads, lijo-thollo kapa meroho. Ho Fry linate tsa kedare lapeng, li lokise ka pan e halikang mochesong metsotso e seng mekae metsotso e seng mekae metsotso e seng mekae e hlaha.
Linate tsa Brazil
Protheine: 4,75 ligrama ka karolo ea linoelo tse 1/4 (ligrama tse 33).
Linate tsa Brazil li fumanoa ho tsoa peong ea sefate sa tropike, 'me ho bonolo ho bona sephutheloana se nang le linate tse tsoakaneng, joalo ka hangata tse kholo ka ho fetisisa. Hammoho le protheine, li na le lijana tse nang le mafura, fiber le letoto la lintho tsa Trace. Ho feta moo, linate tsa Brazil ke e 'ngoe ea mehloli ea lijo tse ntlehali ea Selenium, liminerale tsa bohlokoa li tšehetsa bophelo ba hao ba qoqotho ea qoqotho ea qoqotho le ho sireletsa' mele. Motho a le mong oa Brazil feela oa Brazil (ligrama tse 5) o na le 175% ea ho rarolla salena letsatsi le letsatsi. Leka ho kopanya linate tsa Brazil le linate tse ling le lipeo, li-cust tse omisitsoeng le li-chokolete tse lefifi ho fumana motsoako o nang le motsoako.
Peanut
Protheine: 9.5 ligrama ka karolo ea li-curion tse 1/4 (ligrama tse 37).
Peanut ke linaoa, empa e nkuoa e le mocha oa ho etsa lintho tsa phepo e nepahetseng le ho pheha. Joalo ka linaha tse ngata haholo, li na le protheine e ngata ea tšimoloho ea tšimoloho. Ebile, ka pentšets tse phahameng tsa protheine ea linate tsohle tse tloaelehileng. Lipeea hape ke e 'ngoe ea mehloli ea lijo e molemohali ea Bik, Vithamine, e thusang ho fetola lijo ka matla a bohlokoa' meleng. Ho fumana nonyana e leka-lekaneng e nang le protheine, mafura le lik'habohahydraite, kopanya botoro ea peanut le libanana ka thoko kapa li behelang bolulo.
Hazelnut
Protheine: Ligrama tse 5 bakeng sa karolo ea 1/4 e le 'ngoe (34 ligrama).
Hazelnut e na le tatso e monate, e nang le mafura le e halikiloeng, e ba etsang mohloli o monate haholo oa protheine e ngata. Boithuto bo boetse bo bonts'a hore ho eketsoa ha haflumnut lijong tsa hau ho ka thusa ho fokotsa maemo a HDL Cholesterol (Bofuma) le ho eketsa kotsi ea lefu la pelo. Joaloka ho hlonepha ka setifineng se phahameng sa protheine sa protheine, Lokisetsa ho namela "nutella". Kopanya kopi e 1 (ligrama tse 135) tsa linate tse nang le likhaba tse peli (thispone e le 1) ea phofo ea procoate, thispone (30 ml) ea sirapo ea maple Syp.