Sunadaran sihiri guda biyar don lafiyar ku

Sunadaran sihiri guda biyar don lafiyar ku

1-Pistachio

Pistachios, kwaya mai haske, babban tushen furotin ne, yana ɗauke da 6g a kowace gram 30, kuma yana ba da dukkan mahimman amino acid guda 90. Hakanan, kusan kashi 6% na kitsen da ke cikin pistachios bai cika ba, kuma yana ɗauke da fiber fiye da broccoli. Har ila yau, yana da kyakkyawan tushen bitamin BXNUMX, phosphorous, thiamine da jan karfe, da kuma antioxidants.

2- qwai

Kwai yana dauke da furotin, choline, iodine da bitamin D. Babban kwai daya yana dauke da gram 6 na furotin. Amma ƙwai suna da yawa kuma ana iya ƙarawa a cikin girke-girke masu daɗi kamar alayyafo da wake ko alayyafo da naman kaza. Qwai sun ƙunshi furotin mai inganci tare da duk mahimman amino acid. Ana samun kusan rabin furotin kwai a cikin gwaiduwa.

3- lentil

Lentils wani lema ne mai karfin sinadirai idan aka zo batun amfanin lafiyar su, domin yana da wadataccen sinadirai masu mahimmanci, kamar su fiber, protein, folic acid, potassium da iron. Kowane rabin kofi na lentil ya ƙunshi gram 9 na furotin. Lentils da sauran legumes suna yin abin da ya dace ga hatsin karin kumallo, saboda tare suna ba da cikakkiyar bayanin mahimman amino acid. Saboda yawan sinadiran da suke da shi, sauran kayan lambu sun ƙunshi fa'idodi iri ɗaya ga lentil irin su chickpeas da ɗan wake.

4- Kaza

Dukansu kaji mai duhu da fari sun ƙunshi bitamin B12 da choline, waɗanda tare zasu iya haɓaka haɓakar kwakwalwa, taimakawa tsarin juyayi suyi aiki yadda yakamata da kuma taimakawa aikin fahimi a cikin tsofaffi. Kowane nau'i na 90g ya ƙunshi 26g na furotin.

5- yogurt Greek

Yogurt na Girkanci na iya ƙunsar adadin furotin mai ban sha'awa musamman idan aka kwatanta da sauran nau'ikan yogurt. A cewar Ma'aikatar Aikin Gona ta Amirka, wani ƙaramin akwati na yogurt na Girka, mai nauyin kimanin gram 200, ya ƙunshi nau'in furotin gram 20 da dukkanin muhimman amino acid guda tara.