Nri kacha mma: mkpụrụ 7 dị mma maka ahụike na ịma mma.

N'ezie onye ọ bụla anụla banyere uru almọnd. Ma mkpụrụ ndị ọzọ adịghị njọ, ụfọdụ na-abakwa uru karị. Oge ịghọta nkọwa!

1. Brazil aku

Ọ nwere nnukwu selenium, mineral nke na-enyere gland thyroid aka imepụta homonụ. Tụkwasị na nke ahụ, ọ nwere mmetụta mgbochi mkpali, nke dị mma maka akpụkpọ ahụ, mbọ na ntutu isi, yana ibelata cholesterol. Ebe ọ bụ na mkpụrụ osisi buru ibu, naanị 3-4 iberibe kwa ụbọchị ezuru.

• Kwa nri (30 g): calorie 187, 19 g abụba (4,5 g juputara), protein 4 g, carbohydrates 3 g, 1 mg nnu, 2 g nri nri.

2. Cashew

Ha nwere ígwè karịa mkpụrụ osisi ndị ọzọ, ya mere iri ha bara ezigbo uru ma ọ bụrụ na anaemia. Nyere ha dị nro na uto ha, enwere ike dochie cashews maka cheese siri ike n'ịfesa salads.

• Kwa nri (30 g): calorie 160, 12 g abụba (2 g jupụtara), protein 5 g, carbohydrates 9 g, 1 g shuga, 2 g nri nri.

3. Macadamia

Mkpụrụ ndị a bara ụba na thiamin - vitamin B1, manganese na ọla kọpa, yana abụba monounsaturated dị mma dị na ube oyibo na mmanụ oliv. Ya mere macadamia bụ aku a na-edochaghị anya nke jikọtara ya na kuki, ọ bụ ezie na a pụkwara itinye ya na salads.

• Kwa nri (30 g): calorie 204, abụba 21 g (0 g juru!), protein 2,4 g, carbohydrates 3,9 g, 1 mg nnu, 2 g nri nri, 1 g shuga.

4. Ahụekere

N'ezie, ọ bụghị ezigbo aku, kama ọ bụ ihe ubi nke ezinụlọ legume. Ọgaranya na protein, vitamin na mineral - magnesium na phosphorus. Ị nwere ike iri ahụekere n'onwe ya ma ọ bụ n'ụdị mmanụ, naanị ebula ya!

• Kwa nri (30 g): calorie 161, 0,4 g abụba (0 g jupụtara!), protein 7 g, carbohydrates 4,5 g, nnu 5 mg, 2 g nri nri, 1 g shuga.

5. Pistachios

Ihe dị mma maka salads na nri nri kwụụrụ onwe ya. Pistachios bara ụba na lutein na zeaxanthin, nke dị mma maka anya. Na mgbakwunye, ebe ọ bụ na ọ dị mkpa ka ihicha ha (a na-erekarị ha ihicha), ị nwere ohere ọ bụla ị ga-eri obere nri.

• Kwa nri (30 g): calorie 159, abụba 12,8 g (0 g juru!), protein 5,7 g, carbohydrates 7,7 g, shuga 2,1 g, 3 g eriri nri.

6. Ukpa

Ọgaranya na omega-3 fatty acids, nke dị mkpa maka ịnọgide na-enwe ahụ ike ma belata ihe ize ndụ nke nkụchi obi. Walnuts nwere calorie na abụba karịa ndị ọzọ, mana abụba ebe a dị mma naanị. Na mgbakwunye, mkpụrụ na-edozi ahụ nke ukwuu.

• Kwa nri (30 g): calorie 220, abụba 22 g (0 g juru!), protein 5 g, carbohydrates 5 g, shuga 1 mg, 2 g nri nri.

7. Pecan

Isi iyi nke vitamin E na thiamine. Enwere ike ịgbakwunye ya na porridge, yogọt, salads ... Ọ dabara maka nri nkịtị niile!

• Kwa nri (30 g): calorie 196, abụba 20 g (0 g juru!), protein 2,6 g, carbohydrates 3 g, shuga 1 g, 2 g eriri nri.