Amandongomane anencasa, etyebile kwi-snack okanye eyongezelelekileyo ekutyeni. Bakusebenzela indalo iphela, kulula ukuba batye endleleni, kwaye bangumthombo olungileyo we-squirrel yesityalo, ngakumbi abo batya kancinci okanye bangayityi iimveliso zezilwanyana konke konke. Amandongo anokukunceda uhlangabezane neemfuno zakho kwiprotheyini, efunwayo yokwakha amathambo, izihlunu kunye nesikhumba. Iproteni ikwandisa imvakalelo yokuba sikhathazekile, sikuncede uhlale wanelisekile kwaye unamandla amandla. Nangona onke amakhonkco equlethe iprotein, ezinye zazo ziqulathe ngaphezulu kwabanye. Eli nqaku lixoxa nge-mans ezisi-8 ngomxholo ophezulu weprotein.
Almond
Iprotein: Iigram ezisi-7 zenxalenye ye-1/4 yekomityi (iigram ezingama-35) zealmonds.
Ngapha koko, iialmonds ziyi-mbewu. Nangona kunjalo, abantu bahlala bebahlanganisa ngamandongomane kwaye bakholelwa ukuba baqulathe iprotein eninzi. Iialmond azityebi kuphela kwiprotheni, kodwa zityebile kwii-antioxididants. Ezi zikhombisi zemifuno zikhusela ubudlelane kuxinzelelo lwe-oxidative olubangelwa ziindlela zasimahla, ezinokukhokelela ekuguleni, isifo sentliziyo kunye neentlobo zomhlaza. Ungqimba olumdaka lolusu olujikeleze i-almond iqulethe eyona xinzelelo iphakamileyo ye-antioxidants, ngoko kungcono ukufumana isibonelelo esiphezulu sokuba kukho ii-almonds ngolusu. Ukwenza isithsaba esilinganiselweyo ukusuka kwi-Ambernd, sidibanise neziqhamo.
Ii-walnuts
Iprotheyini: 4.5 I-GRMS yenxalenye yenxalenye ye-1/4 yeendebe (iigram ezingama-29) ze walnuts
Ukusetyenziswa kwe-walnuts yindlela entle yokwandisa iprotein. I-walnuts ikwangumthombo wamanqatha asempilweni. Ngokukodwa, baqulathe i-Omega-3 Fatty Acids kwifom ye-alpha-linelelec acid (ALC) kunawo nawuphi na amanye amantongomane. Ezinye izifundo ezibukeleyo zinxibelelanisa ukusetyenziswa kwe-ala kunye nomngcipheko wentliziyo esezantsi wesifo sentliziyo. Ukufumana ukuthungwa kwamafutha kunye nokungcamla, ii-walnuts yindawo elungileyo yenyama kwaye inokwandisa ngakumbi umxholo weprotheni kwizitya zenyama.
I-Walnuts ikwangumthombo wamanqatha asempilweni
Ifoto: HARTAHH.USPUS.com.
Pistach
Iprotein: Iigram ezi-6 zenxalenye ye-pistchibais ukusuka kwi-1/4 ikomityi (iigram ezingama-30)
Inxalenye ye-pischichis ibonelela njengeprotheni eninzi njengeqanda elinye. La maqhosha anemilinganiselo ephezulu ye-Amino Acid athelekiswa nomxholo weprotein xa kuthelekiswa namanye amandongomane. I-Amino Acid ethandekayo zii-Amino Acids ezifuna ukufunyanwa ngokutya ukuze umzimba unokuwasebenzisa ukudala iiprotein ezifunekayo kwimisebenzi efunekayo. Ukuba uthanda ukuba kukho i-pistachios, zama ukuxuba ibhotolo yenut kwaye utye ngethonde, iiapile okanye ii-crackers.
Cashew
Iprotein: Iigram ezi-5 kwikomityi ye-1/4 (i-32 ggram) yeCashew.
I-Cashew imbewu ye-Cashew. Abazityebi kuphela kwiprotheni, kodwa baneevithamini ezininzi ezibalulekileyo kunye neeminerals. Inxalenye ye-1/4 yekomityi (iigram ezingama-32) ibonelela malunga ne-80% ye-Coppan yemihla ngemihla. Ubhedu sisimilo esixhasa ukugonywa kwaye sinegalelo ekusekweni kweeseli ezibomvu zegazi kunye nezicubu ezidibanisa. Izifundo zikwafumana ikhonkco phakathi kokusetyenziswa kobhedu olusezantsi kunye nomngcipheko owonyukayo we-osteoporosis, ilizwe elibonakaliswa bubuthathaka kunye nobuthathaka bamathambo. Ke, ukwanda kwesixa-mali sobhedu ekutyeni kwakho kunye ne-Cashew inokuba yenye yeendlela zokhuseleko ezivela kweli meko. Ukongeza ngaphezulu kokutya kwakho, kutya njengenxalenye ye-snack elungeleleneyo ngaphezulu kweYogurt elula kunye neziqhamo.
Ukongeza ngakumbi kwisidlo sakho sokutya, sitye njengenxalenye ye-snack elungeleleneyo kwi-yogurt elula
Ifoto: HARTAHH.USPUS.com.
iinathi zepayini
Iprotein: I-4.5 GRAMs nge-1/4 ikomityi (i-34 GRMS) ye-Cedar Nuts.
I-Cedar Amandongo yimbewu yeentlobo ezithile zeecones. Baxabisekile ngencasa emnandi ethambileyo kunye nomgaqo we-oyile obangelwa ngumxholo onamafutha aphezulu. Ukongeza kwi-4 yeegram zeproteyini, inxalenye ye-cedar i-1/4 ikomityi (i-34 ye-34) ineegram ezingama-23 zamafutha. Amafutha kwi-Cedar Nts ikakhulu ivela kumanqatha angenamafutha, enokunceda ukunciphisa izinto zomngcipheko kwizifo zentliziyo. Inye yee-acids ezinamafutha kwi-Cedar Manuts zinokuba nefuthe lokuchasene ne-inflammatory kwaye zincede ukukhusela ukusasazeka komhlaza. I-cedar i-cedar i-cedar ngamandongane yindlela entle yokongeza iprotein encinci kwiisaladi, iinkozo okanye imifuno. UkuFunda i-Cenar Amandodar ekhaya, balungiselele kwi-funcry pan kubushushu obuphakathi imizuzu embalwa ngaphambi kokubonakala kwencasa.
Amandongoni aseBrazil
Iprotein: 4.75 Grams kwinxalenye ye-1/4 ye-CUPS (33).
Amandongomane aseBrazil afunyenwe kwimbewu yomthi otshisayo, kwaye kulula ukufumanisa kwiphakheji enezinto ezixubeneyo, njengoko zihlala zezona zinkulu. Kunye neproteyini, zinamafutha aluncedo, ifayibha kunye neseti yezinto ezilandelwayo. Ngaphaya koko, amandongomane aseBrazil yenye yezona zinto zibalulekileyo zokutya zeSelenium, izimbiwa ezixhasa impilo ye-thland kunye nokukhusela umzimba kusulelo. Inye kuphela i-walnut yaseBrazil (i-5 yeegram) iphantse iphantse ibe yi-175% yokuhlaliswa kwemihla ngemihla yeSelena. Zama ukudibanisa amantongomane eBrazil kunye namanyathelo kunye nembewu, imango eyomileyo kunye neziqwenga zetshokholethi emnyama ukufumana umxube otyebileyo kwiprotein.
Peanut
Iprotein: I-9.5 GRAMS ngenxalenye ye-1/4 ye-CUPS (37).
I-peanut yimbotyi, kodwa ithathwa njenge-nut ukusuka kwinqanaba lokujonga isondlo kunye nokupheka. Njengamadumesi amaninzi, baqulathe iproteni enkulu yemvelaphi yesityalo. Ngapha koko, kwi-peanuts owona mxholo protein prothein wazo zonke izinto eziqhelekileyo ezisetyenzisiweyo. I-peanuts yenye yezona zinto zibalulekileyo zokutya ze-biotin, ivithamini, enceda ekuguquleni ukutya kube ngamandla aluncedo emzimbeni. Ukufumana iprotein elungeleleneyo equkethe iprotein, amafutha kunye ne-carbohydrate, dibanisa ibhotolo yamandongomane kunye neebhanana ngokwahlukeneyo okanye uzibeke kwithoni.
Hazelnut
Iprotein: Iigram ezi-5 zenxalenye yenxalenye ye-1/4 yekomityi (i-34 GRAM).
I-hazelnut inesifo esimnandi kakhulu, esinee-oyile kunye nengca ethosiweyo, eyenza ukuba ibe ngumthombo weprotein. Izifundo zikwabonisa ukuba i-hazelnut ekutyeni kwakho inokunceda ukunciphisa amanqanaba e-pplel cholesterol (ihlwempu) kwaye anyuse i-HDL CHEESTALTE Njengomxholo we-Squeack onomxholo weprotein ophezulu, lungiselela i-Cola "ye-Nutella". Hlanganisa indebe enye (i-135 ye-135) yamandongomane amahlathi nge-2 ii-spoons (i-60 yeetamu) ze-chocolate propter, i-1 yeepuzzle (i-6 ye-6) ye-cocoa kunye neepuni ezimbini (i-30 ml) ye-mapley isiraphu.