Ana ɗaukar nau'ikan 'ya'yan itace biyar masu yawan furotin

Ana ɗaukar nau'ikan 'ya'yan itace biyar masu yawan furotin

Protein yana da alaƙa da haɓakar nama da gyare-gyare, kuma yana shiga cikin ayyukan rigakafi, tsoka da ayyukan ƙwanƙwasa jini, kuma idan mutum yana neman rasa nauyi, tsarin abinci mai gina jiki mai yawa zai iya taimakawa wajen cimma burin.

A cewar cin abinci mai kyau, zaɓaɓɓen furotin mai girma a bayyane sun haɗa da sunadaran dabbobi kamar jan nama, kaji, da kifi, amma akwai wasu abinci na shuka, kamar wasu 'ya'yan itatuwa, waɗanda ke ɗauke da matakan da suka dace na furotin tare da adadi mai yawa na sauran sinadarai kamar su. a matsayin fiber, antioxidants, da kayan abinci mai gina jiki, tsire-tsire yana jure wa cututtuka, yana sa ya zama babban ƙari ga abincin yau da kullum.

Yawan cin 'ya'yan itace zai iya taimakawa wajen rage haɗarin cututtuka da yawa, yayin da kuma yana ba da fa'idodi don sarrafa nauyi da haɓaka tsufa.

Ko da yake ba ya ƙunshi kaso mai yawa na furotin idan aka kwatanta da kaji da sauran tushen dabbobi, a cewar masanin abinci mai gina jiki Nicole Rodriguez, wanda ya haɗa da shi a cikin abincin yau da kullun, musamman nau'ikan da ke da kaso mai yawa, yana da fa'ida.

Ga nau'ikan 'ya'yan itatuwa masu yawan gina jiki:

1. Guwa

Kofin guava ya ƙunshi gram 4.2 na furotin, tare da gram 9 na fiber, ko kusan kashi ɗaya bisa uku na abubuwan yau da kullun.

2. Jaket

Jackfruit, wanda kuma aka sani da jackfruit ko jackfruit, 'ya'yan itace na wurare masu zafi daga Asiya, Afirka, da kuma wasu yankuna na Kudancin Amirka yafi kowa a Amurka .

Baya ga gram 2.6 na furotin a kowace hidimar kofi 2, jackfruit kuma ya ƙunshi gram XNUMX na fiber kuma yana da kyakkyawan tushen potassium.

3. Rasberi

Berries suna da dadi ƙari ga abinci mai yawan fiber, amma blackberries musamman sun ƙunshi furotin fiye da sauran berries. Don kwatanta, kofi na blueberries ya ƙunshi kusan gram 1 na furotin, yayin da kofin blackberries ya ƙunshi kusan sau biyu. Duk da yake duk berries suna samar da nasu sinadaran phytonutrients saboda launuka masu launi a cikin jikinsu, blackberries yana dauke da anthocyanins, wanda zai iya taimakawa wajen kare zuciya da kwakwalwa.

4. Avocado

Rabin avocado ya ƙunshi gram 1.5 na furotin. Abubuwan da ke cikin 'ya'yan avocado kuma sun haɗa da fiber a gram 5 a kowace rabin 'ya'yan itace, ban da mai mai lafiya.

5. Ruman

Rabin kofi na 'ya'yan rumman yana samar da kimanin gram 1.5 na furotin. Hakanan tsaba na rumman suna samar da gram 3.5 na fiber, kuma suna da wadatar antioxidants da ake kira anthocyanins.

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