Anọ nnukwu osisi na-edozi ahụ maka ahụ

Anọ nnukwu osisi na-edozi ahụ maka ahụ

1. Almọnd

Ndị ọkachamara na-ekwu, "Almọnd bụ otu n'ime nhọrọ kacha mma. Ọ dị ọkụ, na-edozi ahụ, ma ju ya na eriri, mineral, vitamin E, na magnesium, yana ọtụtụ protein."

Iri almọnd nwere ike inye aka belata ohere nke ọrịa obi.

Nsonaazụ nke otu nnyocha, nke e bipụtara na Journal of the American Heart Association, kwadoro na iri nri kwa ụbọchị nke nwere gram 42 nke almọnd, nke a na-eri n'ezie dịka akụkụ nke nri ahụike zuru oke, na-ebelata ọtụtụ ihe ize ndụ maka ọrịa obi, ebe 30. gram Ọ nwere ike inye aka nye ezigbo uru maka ndị ọrịa nwere ụdị ọrịa shuga XNUMX.

2. Tofu

Chiiz tofu vegan, nke sitere na mmiri ara ehi soy, nwere phytoestrogens nke nwere ike inye aka belata ihe ize ndụ nke ọrịa obi obi.

Ọ nwekwara ígwè, calcium na gram 12-20 nke protein kwa 100 grams.

3. Chia osisi

Mkpụrụ Chia nwere antioxidants, mineral, fiber, protein na omega-3 fatty acids.

Iri ha nwere ike ịkwalite ahụike obi, kwado ike ọkpụkpụ, ma melite njikwa shuga ọbara.

4. Quinoa

Quinoa bụ ezigbo isi iyi nke ọtụtụ nri dị mkpa gụnyere folic acid, magnesium, zinc na iron.

Ọ nwekwara ọgaranya na eriri na protein, nri ndị na-arụ ọrụ dị mkpa n'inweta afọ ojuju.

Ịtinye quinoa na nri na-enyekwa aka n'ịkwado ibu ahụ, ahụike zuru oke, na ichekwa ọrịa ụfọdụ.
Kalori kacha mma ndapụta.

Nhọrọ kacha mma

Ndị ọkachamara na-adụ ọdụ itinye nhọrọ almond n'elu ndepụta ahụ n'ihi na ọ na-enweta nguzozi na imeru ihe n'ókè n'etiti uru ahụike na ọnụ ọgụgụ calorie site na inwe mmetụta zuru ezu n'ihi na ọ nwere protein dị mma, nke na-adịghị mma na "nhọrọ ndị ọzọ dị ka lentil. , granola, cheese, chickpeas, bọta ahụekere na anụ.” Anụ ehi na-esighị ike na tuna mkpọ.

Ndị ọkachamara na-adọkwa aka ná ntị karịsịa mkpa ọ dị ịtụle ọnụọgụ calorie dị na nhọrọ ọ bụla ọzọ ma e jiri ya tụnyere ọnụọgụ protein ị na-enye ahụ.