Mapuloteni asanu amatsenga a thanzi lanu

Mapuloteni asanu amatsenga a thanzi lanu

1 - Pistachio

Pistachios, mtedza wopepuka, ndi gwero lalikulu la mapuloteni, okhala ndi 6g pa 30g yotumikira, ndipo amapereka ma amino acid onse 90. Komanso, pafupifupi 6% yamafuta omwe ali mu pistachios alibe unsaturated, ndipo amakhala ndi ulusi wambiri kuposa broccoli. Komanso ndi gwero labwino la vitamini BXNUMX, phosphorous, thiamine ndi mkuwa, komanso ma antioxidants.

2 - mazira

Mazira ali ndi mapuloteni, choline, ayodini ndi vitamini D. Dzira limodzi lalikulu lili ndi 6 magalamu a mapuloteni. Koma mazira ndi osinthasintha kwambiri ndipo akhoza kuwonjezeredwa ku maphikidwe okoma monga sipinachi ndi nandolo kapena sipinachi ndi bowa casserole. Mazira amakhala ndi mapuloteni apamwamba kwambiri okhala ndi ma amino acid onse ofunikira. Pafupifupi theka la mapuloteni a dzira amapezeka mu yolk.

3- Mphesa

Lentil ndi nyemba zamphamvu zopatsa thanzi pankhani ya thanzi lawo, chifukwa zimakhala ndi michere yofunika kwambiri, monga fiber, mapuloteni, folic acid, potaziyamu ndi chitsulo. Chikho chilichonse cha theka la mphodza chili ndi magalamu 9 a mapuloteni. Lentils ndi nyemba zina zimakhala zothandiza kwambiri ku chakudya cham'mawa, chifukwa pamodzi amapereka mbiri yathunthu ya amino acid ofunikira. Chifukwa cha kuchuluka kwa michere, nyemba zina zimakhala ndi ubwino wofanana ndi mphodza monga nkhuku ndi nyemba zakuda.

4- Nkhuku

Nkhuku zonse zakuda ndi zoyera zili ndi vitamini B12 ndi choline, zomwe pamodzi zimatha kulimbikitsa kukula kwa ubongo, kuthandizira dongosolo lamanjenje kugwira ntchito bwino ndikuthandizira kuzindikira kwa okalamba. 90 g iliyonse imakhala ndi 26 g ya mapuloteni.

5- Greek yoghurt

Yogurt yachi Greek imatha kukhala ndi mapuloteni opatsa chidwi kwambiri poyerekeza ndi mitundu ina ya yogati. Malinga ndi Dipatimenti ya Zaulimi ku United States, chidebe chaching'ono cha yogati yachi Greek, yomwe imalemera pafupifupi 200 magalamu, imakhala ndi ma gramu 20 a mapuloteni ndi ma amino acid onse asanu ndi anayi.