Amantongomane amnandi, acebile ekudleni noma ngesengezo ekudleni. Bangabantu emhlabeni wonke, kulula ukudla emgwaqweni, futhi bangumthombo omuhle we-squirrel yesitshalo, ikakhulukazi kulabo abadla okuncane noma abangadli imikhiqizo yezilwane nhlobo. Amantongomane angakusiza ufeze izidingo zakho kuma-protein, adingekayo ekwakheni amathambo, izicubu nesikhumba. Amaprotheni abuye akhuphule umuzwa we-satiety, akusize uqhubeke wanelisekile futhi ukhokhiswe amandla. Yize wonke amantongomane aqukethe amaprotheni, amanye awo aqukethe ngaphezu kwabanye. Lo mbhalo uxoxa ngamantongomane ayi-8 ngokuqukethwe okuphezulu kwamaprotheni.
Uhlamvu oludliwayo lomuthi othile
Amaprotheni: ama-gramu ayi-7 engxenyeni yenkomishi engu-1/4 (35 amagremu) ama-alimondi.
Eqinisweni, ama-alimondi ayiMbewu. Kodwa-ke, abantu bavame ukubahlukanisa namantongomane futhi bakholelwe ukuthi baqukethe amaprotheni amaningi. Ama-alimondi awagcini nje ngokucebile ngamaprotheni, kodwa futhi acebile kuma-antioxidants. Lezi zinhlanganisela zemifino zivikela umzimba ekucindezelekeni oxidative ezibangelwa ama-radicals wamahhala, angaholela ekugugeni, isifo senhliziyo kanye nezinhlobo ezithile zomdlavuza. Ungqimba onsundu wesikhumba oluzungeze i-alimondi luqukethe ukugxila okuphezulu kwe-antioxidants, ngakho-ke kungcono ukuthola inzuzo ephezulu ukuthi kukhona ama-alimondi ngesikhumba. Ukwenza isidlo esilinganiselayo esivela kwi-almond, sihlanganise nezithelo.
Ama-walnuts
Amaprotheni: amagremu ayi-4,5 engxenye yezindebe ezi-1/4 (amagremu angama-29) ama-walnuts achotshoziwe
Ukusetshenziswa kwama-walnuts kuyindlela enhle yokwandisa ukudla kwamaprotheni. Ama-walnuts nawo angumthombo wamafutha aphilile. Ikakhulu, aqukethe ama-acid e-Omega-3 Amafutha ngendlela ye-Alpha-Lilolenic Acid (Alc) kunamanye amantongomane. Ezinye izifundo ezibukwayo zihlobanisa ukusetshenziswa kwe-Ala ngengozi ephansi yesifo senhliziyo. Ukuba nokuthungwa okunamafutha nokunambitha, ama-walnuts angezelele enyameni egayiwe futhi angakhuphula ngokuqukethwe kwe-protein ezitsheni zenyama.
Ama-walnuts nawo angumthombo wamafutha aphilile
Photo: Unsplisish.com.
I-Pistachii
Amaprotheni: amagremu ayi-6 engxenye yama-pistachios asuka ku-1/4 amagremu)
Ingxenye yama-pistachios ihlinzeka ngamaprotheni amaningi njengeqanda elilodwa. Lawa mantongomane anesilinganiso esiphakeme sama-amino acid abalulekile uma kuqhathaniswa nokuqukethwe kwamaprotheni kuqhathaniswa namanye amantongomane amaningi. Ama-amino acid asemqoka ama-amino acid adinga ukutholakala ngokudla ukuze umzimba uwasebenzise ukudala amaprotheni adingekayo emisebenzini ebalulekile. Uma uthanda kukhona ama-pistachios, zama ukuwaxuba ngebhotela le-nati bese udliwa ngamathoyizi, ama-apula noma ama-crackers.
Jikela
Amaprotheni: ama-5 amagremu ngendebe engu-1/4 (amagremu angama-32) ukheshi.
I-Cashew yimbewu yezobuchwepheshe. Abacebile kuphela kumaprotheni, kodwa futhi baqukethe amavithamini namaminerali ambalwa abalulekile. Ingxenye 1/4 inkomishi (amagremu angama-32) ihlinzeka cishe ngama-80% we-Daily Copper Norm. I-Copper iyiminerali esekela ukungavikeleki futhi inomthelela ekwakhekeni kwamangqamuzana abomvu egazi nezicubu ezithintekayo. Ucwaningo luphinde lwathola ukuxhumana phakathi kokusetshenziswa kweCopper ephansi kanye nengozi eyandayo ye-Osteoporosis, umbuso obonakaliswa ubuthakathaka kanye ne-brittleness yamathambo. Ngakho-ke, ukwanda kwenani lethusi ekudleni kwakho ne-cashew kungaba ngenye yezindlela zokuvikela ezivela kulesi simo. Ukuze ungeze imali eningi ekudleni kwakho, uwadla njengengxenye yokudla okulinganiselayo nge-yogurt elula enezithelo.
Ukwengeza okwengeziwe ekudleni kwakho, uwadla njengengxenye yokudla okulinganiselwe ngaphezulu kwe-yogurt yezithelo elula
Photo: Unsplisish.com.
Amantongomane wephayini
Amaprotheni: amagremu ayi-4,5 ngendebe engu-1/4 (amagremu angama-34) wamantongomane we-cedar.
Amantongomane weCedar yimbewu yezinhlobo ezithile zeCedar Cones. Bayaziswa ukunambitheka okumnandi okuthambile kanye nokuthungwa okunamafutha okubangelwa okuqukethwe okuphezulu kwamafutha. Ngaphezu kwamagremu ama-4 weprotheni, ingxenye yamantongomane we-cedar nge-1/4 amagremu) iqukethe amagremu angama-23 wamafutha. Amafutha kuma-cedarnots amantongomane avela ikakhulu emafutheni angafakwanga, angasiza ekunciphiseni izici zengozi zesifo senhliziyo. Elinye lamafutha acid kuma-cedar nuts angaba nomphumela wokulwa nokuvuvukala futhi asiza ukuvikela ukwanda komdlavuza. Amantongomane e-cedar athosiwe ayindlela enhle yokwengeza amaprotheni amancane kumasaladi, okusanhlamvu noma imifino. Ukuze uthobe amantongomane e-cedar ekhaya, uzilungiselele epanini lokuthosa ekushiseni okuphakathi imizuzu embalwa ngaphambi kokubonakala ukunambitheka.
Amantongomane eBrazil
Amaprotheni: 4.75 amagremu ngengxenye yezindebe ezi-1/4 (amagremu angama-33).
Amantongomane eBrazil atholakala kwimbewu yesihlahla esishisayo, futhi kulula ukuthola iphakethe ngamantongomane ahlanganisiwe, njengoba evame kakhulu. Kanye namaprotheni, aqukethe amafutha awusizo, i-fiber kanye neqoqo lezinto ezilandelwayo. Ngaphezu kwalokho, amantongomane eBrazil angenye yemithombo yokudla engcono kakhulu ye-selenium, amaminerali abalulekile asekela impilo ye-thyroid gland futhi avikeleke umzimba ezilwaneni. I-walnut eyodwa kuphela yaseBrazil (5 amagremu) acishe abe ngu-175% wokuhlala kwansuku zonke kukaSelena. Zama ukuxuba amantongomane aseBrazil namanye amantongomane nembewu, amamango omisiwe nezingcezu zoshokoledi omnyama ukuthola ingxube egcwele amaprotheni.
Intongomane
Amaprotheni: 9.5 amagremu ngengxenye yezindebe ezi-1/4 (amagremu angama-37).
I-Peanut ingubhontshisi, kepha ithathwa njenge-nati evela endaweni yokubuka nokupheka. Njenge-legumes eminingi, aqukethe amaprotheni amaningi wemvelaphi yesitshalo. Eqinisweni, emantongomane okuqukethwe okuphezulu kakhulu kwamaprotheni awo wonke amantongomane asetshenziswa kaningi. Amantongomane futhi angomunye wemithombo yokudla engcono kakhulu ye-biotin, amavithamini, okusiza ukuguqula ukudla kube amandla awusizo emzimbeni. Ukuthola umthamo olinganiselayo oqukethe amaprotheni, amafutha nama-carbohydrate, hlanganisa ibhotela lamantongomane nobhanana ngokwahlukana noma ukuwabeka ku-toast.
Hazelnut
Amaprotheni: amagremu ayi-5 engxenyeni yenkomishi engu-1/34 (amagremu angama-34).
I-hazelnut inambitha kancanyana, onamafutha nokuthosiwe, okubenza babe ngumthombo ophumnandi weprotheni. Ucwaningo luphinde lwabonisa ukuthi ukungezwa kwe-hazelnut ekudleni kwakho kungasiza ukunciphisa amazinga e-LDL cholesterol (ampofu) futhi kwandise i-cholesterol (enhle), ngaleyo ndlela kunciphise ingozi yesifo senhliziyo. Njenge-squackk enokuqukethwe okuphezulu kwamaprotheni, lungiselela ukunamathisela ekhaya "Nutella". Hlanganisa inkomishi eyi-1 (ama-grams ayi-135) wamantongomane amahlathi anama-2 ama-choons (amagremu angama-60) we-chocolate protein powder, 1 isipuni (amagremu ayi-6) i-cocoa powder kanye nezipuni ezimbili (30 ml) ze-maple syrup.