Akụ, n'agbanyeghị uru kalori ha dị elu, bara uru. Ha nwere abụba dị mma nke na-agbari ngwa ngwa. Ọnụ ọgụgụ dị nta nke ahụekere - nri dị mma maka ndị na-eme egwuregwu. Kedu ihe ị ga-ahọrọ?
Cashews
- 100 g 643 kcal, protein 25.7, 54.1 abụba, carbohydrates 13.2.
- Cashew bara ụba na protein na carbohydrates, vitamin A, B2, B1, na ígwè, nwere zinc, phosphorus, calcium, magnesium.
Dịtụ obere abụba, ma nwee ọtụtụ magnesium na ngwakọta, na-enyere aka na spasms muscle, nke dị ezigbo mkpa mgbe mgbatị ahụ gasịrị. Na-edozi ọbara mgbali, mee ka ọ dị jụụ, belata ike ọgwụgwụ, ma belata ihe ize ndụ nke microtrauma muscle. Ngwongwo magnesium ọzọ - ọ na - enyere aka ịgbari nri a na - eri ma na - enye aka na ntinye ngwa ngwa nke ike mgbe ịnabata ya, yabụ na - enyere gị aka inwekwu ọerụ na ọzụzụ!
Almọnd
- 100 g 645 kcal, protein 18.6, 57.7 abụba, carbohydrates 16.2.
- Almond nwere protein, vitamin E, magnesium, phosphorus, ọgaranya zinc, ọla kọpa, manganese, ígwè, vitamin nke otu B.
Almọnd dị mma iji gbakee na mgbatị ahụ ike. Ihe mejupụtara almọnd zuru oke maka ọkpụkpụ na ntutu dị mma, na mbọ. Protein ga-eweghachi akwara, belata ihe mgbu ma lebara usoro nri nke ụbọchị anya. Ọzọkwa, ukpa a na-ewetu shuga shuga, ihe ụtọ na almọnd bụkwa nke kachasị mma.
Na-agagharị
- 100 g 654 kcal, protein 15.2, 65.2 abụba, carbohydrates 7.0.
- Walnuts nwere otutu ígwè, ọla kọpa, cobalt, zinc, manganese, zinc, antioxidants, na alfa-linolenic acid. Kernels nwere ọtụtụ abụba, protein, ihe karịrị 20 amino acid dị mkpa n'efu, yana vitamin B1, B2, C, PP, carotene, mmanụ dị mkpa, ayodiin, tannin, na ihe dị oké ọnụ ahịa na-agbanwe agbanwe - juglone. Na akabeghị mkpụrụ osisi nke ukpa nwere ihe vitamin C karịa na hips.
Ukpa na-egbochi ike nke akwara akwara ma na-eme ka ha na-agbanwe, ma na-ejigide imeju nwere abụba. Ọ na-ebelata ụjọ ụjọ mgbe mgbatị ahụ gasịrị, na-ebelata ihe ize ndụ nke mmerụ ahụ, ma nwee ike imetụta uru ahụ nke micro Reserve enwetalarị na-efunahụ abụba omega dị mma na mejupụtara.
Pistachios
- 100 g 556 kcal, protein 20.0, 50.0 abụba, carbohydrates 7.0.
- Akụ nwere sucrose, organic acids (acetic), protein, fiber, fatty oil, Tocopherols, fatty acids, anthocyanins, vitamin E, K, potassium.
Pistachio ụda na enyemaka maka ike ọgwụgwụ na-adịghị ala ala na ndị na-eme egwuregwu belata cholesterol. Nọgide na-enwe ahụ ike, belata ihe ize ndụ nke ijide n'oge usoro ọzụzụ.
Obere
- 100 g, 551 kcal, protein 26.3, 45.2 abụba, carbohydrates 9.9.
- Ahụekere nwere vitamin a, D, E, b, PP, mineral, ego ole e dere potassium, calcium, magnesium, ọla kọpa, manganese, na antioxidants.
Ngwurugwu a bụ ihe ndabere nke nri na-edozi ahụ yana ezigbo onye inyeaka maka mpụga microtrauma na ọbara ọgbụgba. Ọ na-agwọ ehighị ụra nke ọma, na-eme ka agụụ mmekọahụ ụmụ nwanyị na-abawanye, nweekwa ike nke ụmụ nwoke. Mgbaze dị mfe na-eme dị ka ihe mgbochi maka ọrịa obi, arịa ọbara, nke dị mkpa maka egwuregwu.