10 Mkpụrụ osisi nwere protein dị elu ị ga-agbakwunye na nri gị

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Mgbe ị na-eche maka protein, ị nwere ike iche anụ, nri mmiri, mkpo, tofu yogọt, cheese, aki oyibo na akwa - ndị na-enyo enyo. Ma ị bụghị ihe ọjọọ-ha so na nri kacha mma ị ga-eri maka protein, ihe dị mkpa macronutrient nke na-ewuli anụ ahụ. Mana eziokwu na-atọ ụtọ: Mkpụrụ nwekwara protein na obere ntakịrị.

Dị ka FDA , ụmụ nwanyị kwesịrị ị nweta gram 46 nke protein kwa ụbọchị, ebe ụmụ nwoke kwesịrị iri gram 56 kwa ụbọchị. Otu iko otu iko mkpụrụ osisi ga-enyekarị protein na-erughị gram isii, yabụ ee, ị ga-eri paụnd na paụnd nke ihe ahụ iji mezuo ihe ị chọrọ kwa ụbọchị. Nke ezigbo uru dị n'iri nri bara ụba nke mkpụrụ osisi bụ vitamin na nri ndị otu nri nwere ike inye, gbakwunyere carbohydrates na fiber dị mma. Ma ọ bụrụ na ị na-ejikọta mkpụrụ osisi gị kwa ụbọchị na nri nri ọzọ bara ụba na protein, ị nwere ike ịmepụta nri na-eju afọ, nke jupụtara na protein. N'ebe a, mkpụrụ osisi iri nwere nnukwu protein* ka ị gbakwunye na nri gị (gbakwunyere nri nri iji sinarị protein karịa).

_{* Ihe oriri niile sitere na nri nri USDA .}

GỤKWUO: Nri 30 nwere protein dị elu nke na-adịghị agwụ agwụ Steak na poteto

1. Jackfruit (3 gram protein)

Jackfruit bụ mkpụrụ osisi na-ekpo ọkụ nke metụtara fig, na ọdịdị nke anụ ahụ ya na-etobeghị na-adị ka anụ ezi a dọtara n'ụzọ na-enweghị atụ. Nri otu iko nwere protein atọ gram atọ. Ọ na-ejupụtakwa na uru ahụike ndị ọzọ, dị ka gram atọ nke eriri na 110 milligrams nke potassium dị mma nke obi, yana vitamin A na C, magnesium, calcium, iron na riboflavin, kwa. Cleveland Clinic .

Ngwakọta nri nri bara ụba nke protein : Otutu chickpeas a ṅara n'ọkụ na-esi ísì ụtọ

obere ebili jeans ụmụ nwanyị

2. Guava (protein 4 grams)

Ọgwụgwọ okpomọkụ ọzọ, guava nwere ihe dị ka gram anọ nke protein kwa iko, na-eme ka ọ bụrụ otu n'ime mkpụrụ osisi protein dị elu ị ga-ahụ. Mkpụrụ osisi na-atọ ụtọ nke ukwuu nwekwara ọtụtụ vitamin C na eriri, ọkachasị ma ọ bụrụ na ị na-eri anụ ahụ na mkpụrụ (nke ị nwere ike na kwesịrị!).

Ngwakọta nri nri bara ụba nke protein : Mpekere ole na ole nke chiiz cheddar dị nkọ

3. Ube oyibo (3 grams protein)

O nwere ike ịbụ na ị maraworị na ube oyibo bụ isi iyi nke abụba dị mma, mana ị maara na ọ nwekwara protein gram atọ n'ime iko ọ bụla? Dabere na Cedar-Saịnaị , ọ bụkwa ọgaranya fiber, folate, magnesium, riboflavin, niacin na vitamin C, E na K. Nchikota nke abụba na eriri ga-eme ka ị na-eju afọ, kwa.

Nri nri nwere protein bara ụba: Ihe ngwakọta okporo ụzọ arụrụ n'ụlọ

4. Apricot (protein 2 grams)

Otu iko raw (anaghị akpọnwụ) apricot ga-enye gị protein gram abụọ. Mkpụrụ okwute bụkwa ezigbo isi iyi nke potassium na vitamin A, C na E maka ahụike anya na anụ ahụ, kwa WebMD . eriri dị na anụ ahụ na akpụkpọ ahụ nwere ike inye aka mgbari nri ma mee ka afọ ju gị.

Nri nri nwere protein bara ụba: Obere njuaka almọnd a ṅara n'ọkụ

5. Blackberry (protein gram 2)

N'ụzọ dị ịtụnanya, otu iko blackberry raw nwere ihe dị ka gram abụọ nke protein (na otu gram asatọ nke eriri). Ị ga-ahụkwa ihe fọrọ nke nta ka ọ bụrụ pasent 50 nke vitamin C a na-atụ aro kwa ụbọchị, gbakwunyere ọkwa dị elu nke antioxidants na-alụ ọgụ na-enweghị isi na polyphenols na-akwalite ụbụrụ.

Nri nri nwere protein bara ụba: Otu iko yogọt Grik

6. Kiwi (protein 2 grams)

Otu iko kiwi nwere ihe dị ka gram abụọ nke protein, ma ọ bụrụhaala na ị na-ehicha akpụkpọ ahụ nke ọma, ị ga-enwetakwa uru bara ụba na fiber. Kiwi nwekwara ọtụtụ vitamin C, potassium na phosphorus, yana ígwè.

Nri nri nwere protein bara ụba: Nri chiiz ụlọ dị obere abụba

eke ọgwụgwọ maka fungal ọrịa

7. cherị (protein gram 1.6)

Ihe oriri na-atọ ụtọ n'oge okpomọkụ nwere ihe dị ka gram 1.6 nke protein kwa iko (nke a na-agbanye, n'ụzọ nkịtị). Ha bụ nnukwu isi iyi nke potassium, nke nwere ike ịchịkwa ọbara mgbali ma dị mkpa maka ịrụ ọrụ anụ ahụ, ha nwekwara ọtụtụ ihe antioxidant na mgbochi mkpali. Cherries nwekwara ọgaranya na melatonin, nke nwere ike inyere gị aka inweta a ụra abalị zuru ike . (Ma mgbe ha na-anọghị n'oge, ị nwere ike ịzụta ha oyi kpọnwụrụ maka ịgwakọta n'ime smoothies.)

Nri nri nwere protein bara ụba: Almond butter toast

8. Mịrị (1 gram protein)

Ebe ọ bụ na ha dị elu na shuga karịa mkpụrụ osisi a mịrị amị, otu mkpụrụ mịrị amị bụ naanị otu ounce (womp, womp). Ma obere ego ahụ ka nwere ihe dị ka otu gram protein, tinyekwara tọn eriri na potassium. Mkpụrụ vaịn nwekwara ezigbo ígwè, nke nwere ike inye aka gbochie ya anaemia .

Nri nri nwere protein bara ụba: Otu obere mkpụrụ akụ agwakọtara amịkpọ

9. banana (protein gram 1.6)

Ị nụla nke ahụ banana nwere nnukwu potassium (rie otu maka mgbaka ụkwụ!) mana ha nwekwara ihe dị ka gram 1.6 nke protein n'ime iko ọ bụla. Ha bụ isi iyi nke eriri, prebiotics, vitamin A, B6 na C, na magnesium. Na FYI, ị kwesịrị ịdị na-eri nri ndị ahụ siri ike (aka phloem ngwugwu ): Ha dị ka ụzọ maka nri niile dị n'ime mkpụrụ osisi.

Nri nri nwere protein bara ụba: Otu tablespoons abụọ nke mmiri ara ehi ahụekere

10. Grapefruit (1.3 grams protein)

Otu iko mkpụrụ osisi grape nke anwụ na-acha nwere protein gram 1.3, ọ bụghị ikwu ihe na-erughị calorie 100. Dị ka mkpụrụ osisi citrus ndị ọzọ, ọ na-ejupụta na vitamin C na-akwalite ahụ ike, yana calcium na ígwè na-ewu ọkpụkpụ. Na dị ka WebMD , citric acid dị na mkpụrụ osisi grepu nwere ike igbochi nkume akụrụ (ọ na-ejikọta oke calcium n'ime ahụ, nke nwere ike ibute ọnọdụ na-egbu mgbu).

Nri nri nwere protein bara ụba: Ngaji ole na ole nke pistachios nnu

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