A na-ewere ụdị mkpụrụ osisi ise nwere nnukwu protein

A na-ewere ụdị mkpụrụ osisi ise nwere nnukwu protein

Protein bụ ihe dị mkpa na uto na nrụzi anụ ahụ, ma na-etinyekwa aka na ọrụ mgbochi, akwara na ọbara, ma ọ bụrụ na mmadụ na-achọ ịkwụsị ibu, atụmatụ nri nwere protein dị elu nwere ike inye aka nweta ihe mgbaru ọsọ ahụ.

Dị ka Eating Well si kwuo, nhọrọ protein dị elu pụtara ìhè gụnyere protein anụmanụ dị ka anụ uhie, anụ ọkụkọ, na azụ, mana enwere nri osisi ndị ọzọ, dị ka ụfọdụ mkpụrụ osisi, nke nwere protein kwesịrị ekwesị yana ọnụ ọgụgụ dị ukwuu nke nri ndị ọzọ dị otú ahụ. dị ka eriri, antioxidants, na ihe ndị na-edozi ahụ bụ ihe ọkụkụ na-eguzogide ọrịa, na-eme ka ọ bụrụ nnukwu mgbakwunye na nri kwa ụbọchị.

Iri ọtụtụ mkpụrụ osisi nwere ike inye aka belata ihe ize ndụ nke ọtụtụ ọrịa, ebe ị na-enyekwa uru maka njikwa ibu na ịkwalite ịka nká.

Ọ bụ ezie na ọ nweghị protein dị ukwuu ma e jiri ya tụnyere ọkụkọ na anụ anụmanụ ndị ọzọ, dị ka ọkachamara n'ihe banyere nri Nicole Rodriguez si kwuo, gụnyere ya na oriri kwa ụbọchị, karịsịa ụdị nke nwere oke pasent, bara uru.

Nke a bụ ụdị mkpụrụ osisi nwere nnukwu protein:

1. Agba

Otu iko guava nwere protein gram 4.2, yana gram 9 nke eriri, ma ọ bụ ihe dị ka otu ụzọ n'ụzọ atọ nke ihe a chọrọ kwa ụbọchị.

2. Jaketị

Jackfruit, nke a makwaara dị ka jackfruit ma ọ bụ jackfruit, bụ mkpụrụ osisi okpomọkụ sitere na Asia, Africa, na mpaghara ụfọdụ nke South America kacha na United States .

Na mgbakwunye na gram 2.6 nke protein kwa otu iko jackfruit, o nwekwara gram 2 nke eriri ma bụrụ ezigbo isi iyi nke potassium.

3. Utu

Berries bụ ihe na-atọ ụtọ na mgbakwunye na nri nwere nnukwu eriri, mana blakberị nwere protein karịa mkpụrụ osisi ndị ọzọ. Maka ntụnyere, otu iko blueberries nwere ihe dị ka gram 1 nke protein, ebe otu iko blackberry nwere ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ. Ọ bụ ezie na mkpụrụ osisi niile na-enye phytonutrients nke ha n'ihi pigmenti ndị mara mma dị n'anụ ahụ, blackberries nwere anthocyanins, nke nwere ike inye aka chebe obi na ụbụrụ.

4. Ube oyibo

Ọkara ube oyibo nwere gram 1.5 nke protein. Ihe dị n'ime mkpụrụ osisi ube oyibo na-agụnyekwa eriri na gram 5 kwa ọkara mkpụrụ osisi, na mgbakwunye na abụba dị mma.

5. pọmigranet

Ọkara iko mkpụrụ pọmigranet na-enye ihe dị ka gram 1.5 nke protein. Mkpụrụ pọmigranet na-enyekwa gram 3.5 nke eriri, na ha nwekwara ọgaranya na antioxidants a na-akpọ anthocyanins.

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