Iiproteni ezine zezityalo ezinkulu zomzimba

Iiproteni ezine zezityalo ezinkulu zomzimba

1. Iiamangile

Iingcali zithi, “Ialmonds yenye yezona zinto zikhethwayo. Ikhaphukhaphu kwaye inezondlo kwaye igcwele ifayibha, iiminerali, ivithamin E kunye nemagnesium, kunye neprotein eninzi.

Ukutya iialmond kunokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Iziphumo zophando, ezipapashwe kwi-Journal ye-American Heart Association, ziqinisekisile ukuba ukutya i-snack yemihla ngemihla equkethe i-42 grams ye-almonds, idliwe ngokuqinisekileyo njengenxalenye yokutya okunempilo okunempilo, kunciphisa izinto ezininzi ezinobungozi kwisifo senhliziyo, ngelixa i-30 iigram Inokunceda ukunika izibonelelo ezilungileyo kwizigulane ezine-XNUMX yeswekile.

2. Tofu

I-tofu yemifuno, eyenziwe ngobisi lwe-soy, iqulethe i-phytoestrogens enokunceda ukunciphisa ingozi yesifo senhliziyo.

Kwakhona iqulethe isinyithi, i-calcium kunye ne-12-20 grams yeprotheni nge-100 grams.

3. Imbewu yeChia

Imbewu ye-Chia iqulethe i-antioxidants, iiminerali, i-fiber, iprotheni kunye ne-omega-3 fatty acids.

Ukuzitya kunokukhuthaza impilo yentliziyo, ukuxhasa amandla amathambo kunye nokuphucula ukulawula iswekile yegazi.

4. Iquinoa

Iquinoa ngumthombo olungileyo wenani lezondlo ezibalulekileyo, kuquka i-folic acid, i-magnesium, i-zinc kunye nentsimbi.

Zikwatyebile kwifiber, protein, kunye nezondlo ezidlala indima ebalulekileyo ekuziveni ugcwele.

Ukongeza i-quinoa ekutyeni kwakhona kunceda ukukhuthaza ukugcinwa kobunzima bomzimba, impilo jikelele, kunye nokukhuselwa kwizifo ezithile.
Eyona meko intle yeekhalori.

Olona khetho lungcono

Iingcali zicebisa ngokubeka ukhetho lwealmond phezulu kuluhlu kuba lufezekisa ulungelelwaniso kunye nokumodareyitha phakathi kwezibonelelo zempilo kunye nenani leekhalori ngokuziva ugcwele kwinto yokuba iqulethe amanqanaba alungileyo eprotheyini, engafumanekiyo ngokufanelekileyo “kwezinye. izinto onokukhetha kuzo ezifana nelentile, igranola, itshizi, iertyisi, ibhotolo yamandongomane nenyama.” Inyama yenkomo ebhityileyo netona enkonkxiweyo.

Iingcali nazo zilumkise ngokukodwa ukuba kufuneka uqwalasele inani leekhalori kuyo nayiphi na enye inketho xa kuthelekiswa nobungakanani beprotheni oyinika umzimba.