Abubuwa kaɗan ne masu gamsarwa kamar nutse cokali mai yatsu-farko cikin kwano na saucy, al dente taliya . Amma idan zai iya zama mafi gamsarwa fa? Shigar taliya mai yawan furotin.
Ka tuna, furotin muhimmin macronutrient ne wanda jikinka ke buƙata don amfani da yawa, kamar ginawa da gyara tsoka da samar da hormones da enzymes don ci gaba da aiki. Tabbas, ana samun sa cikin nama, abincin teku, tofu , kiwo, qwai kuma ma 'ya'yan itatuwa kuma kayan lambu Amma godiya ga ɗimbin sabbin samfuran taliya, zaku iya samun izinin gina jiki na yau da kullun daga tarin penne (ko rotini-duk abin da ke yawo a cikin jirgin ku).
A cewar hukumar Cibiyar Nazarin Magunguna ta Kasa , manya ya kamata su yi nufin aƙalla gram 0.8 na furotin a kowace kilogiram na nauyin jiki, ko kuma kimanin gram 7 na kowane kilo 20. Abincin 3.5-oza na taliya na alkama na gargajiya zai samar da furotin guda bakwai na gina jiki, amma taliya da aka yi daga chickpeas, lentils, Peas har ma da edamame suna ba da ƙarin. Anan, manyan nau'ikan taliya guda goma don gwada abincin dare.
LABARI: 12 High-Protein Hatsi don Ƙara zuwa Abincinku
Wake Kadai1. The only Bean Edamame Taliya (44g protein)
Edamame ni kayan lambu masu wadatar furotin bayan wannan taliya marar gari, wanda ke ɗauke da gram 44 na furotin da gram 19 na fiber a cikin kowace hidimar oza 3.5. Tare da gram 16 na net carbs, yana kuma ɗaya daga cikin taliya mafi ƙarancin-carb akan wannan jerin. Masu dubawa suna yaba rubutun amma lura cewa dandano da ƙanshi sun fi karfi fiye da taliya na yau da kullum-edamame yana dandana ganyayyaki mai karfi, don haka yana da ma'ana.
Amazon2. Haƙuri Organic Red Lentil taliya (25g protein)
Tare da gram 25 na furotin a kowace hidimar 3.5-oza, wannan taliya mai cike da furotin-wanda aka yi daga garin lentil ja-abincin abinci ne mara-kwanciya. Haka kuma marasa alkama , mai arziki a cikin baƙin ƙarfe kuma ba shi da manyan allergens (kamar gyada, ƙwayayen itace, waken soya, sesame, kwai da kiwo). Masu dubawa sun ce yana ɗanɗano ɗanɗano kaɗan kamar faski na alkama, amma rubutun na iya zama ɗan bushewa.
Chickapea3. Chickapea + Greens (protein 24g)
Haka ne, gram 24 na furotin suna da kyau, amma kuma kuna samun cikakken abinci guda biyu na kayan lambu a kowace awa 3.5 na Chickapea + Greens. Wannan cin ganyayyaki , taliya marar alkama ana yin ta ne daga gauraya na chickpea, rawaya da jajayen fulawa, da Kale da alayyafo foda don wannan kari na veggie. Yana da gram 11 na fiber da yalwar ƙarfe da bitamin B, ma.
Girbi na da4. Tsohuwar Taliya Protein Taliya (protein g 25)
Haɗin koren lentil da fulawa na quinoa suna bayan gram 25 na furotin a cikin wannan taliyar legume daga Girbi na Da. Kowane hidima yana da girma a cikin potassium da baƙin ƙarfe, tare da gram 7 na fiber don kiyaye ku. Masu yin bita sun ce yana ɗanɗano kusa da taliya na gargajiya amma sun yi gargaɗi da kar a dafa shi.
Banza5. Banza Chickpea Taliya (22g protein)
Banza sanannen zaɓi ne na alt-taliya saboda ba shi da alkama, amma a gram 22 a kowace hidimar 3.5-oza, kuma yana zama ɗayan mafi girma a cikin furotin a kasuwa. Wannan shi ne saboda an yi shi daga chickpeas, wanda a dabi'a yana da yawan furotin. Wani kari? Wannan taliya mai gina jiki mai girma-wanda ke samuwa a cikin ɗimbin siffofi na al'ada-ya ƙunshi nau'in nau'in fiber na nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'in fiber). carbohydrates fiye da noodles na gargajiya. Kuma duk da rashin hatsi, nau'insa da ɗanɗanon sa kusan ba za a iya gane su daga taliya na yau da kullun ba. (Kawai sanya ido kan lokacin dafa abinci don guje wa sogginess.)
Amazon6. Taliya Lentil Tebur na zamani (protein 21g)
Teburin zamani na lentil taliya an yi shi ne daga lentil, shinkafa da furotin na fis, waɗanda ke taimaka masa ya dafa kamar taliyar gargajiya fiye da sauran nau'ikan faski masu gina jiki kawai. Yana da gram biyar na fiber a kowace hidimar 3.5-oza, kuma masu dubawa sun ambaci ɗanɗanon umami kaɗan wanda ya haɗu da kyau tare da haske, jita-jita masu daɗi.
A'A7. Taliya ZENB (protein 17g)
Tare da gram 17 na furotin a kowace hidimar oza uku, ZENB wani zaɓi ne mai girma mai girma da za ku iya saya. An yi shi daga dukan peas rawaya, wanda nau'in legumes ne (kamar lentil). Menene ƙari, taliya na ZENB ya ƙunshi gram 11 na fiber mai cikawa a cikin kowane hidima. Abin da ya rage kawai? Ba ya zuwa cikin nau'i-nau'i da yawa kamar sauran nau'o'in kuma yana da gram 43 na carbohydrates mai sauƙi, kwatankwacin hidimar taliyar alkama na yau da kullum idan kuna kallon abubuwan da kuka fi so.
Barilla8. Barilla Red Lentil taliya (protein 13g)
Wani zaɓi mai wadatar furotin daga Barilla shine layin legume. Muna son wannan penne, wanda aka yi gaba ɗaya daga ja lentil. Ba shi da gluten-free kuma mai cin ganyayyaki, kuma kowane nau'i na 2-oza yana dauke da gram 13 na furotin. (Psst: Alamar kuma tana yin taliyar chickpea, amma tana da ƙarancin furotin kaɗan.)
Barilla9. Barilla Protein+ Taliya (protein 10g)
Layin Protein+ na Barilla ya ƙunshi na gargajiya guda bakwai siffofin taliya nufin samar da wani classic taliya dandano tare da kara da kara gina jiki. Ana yin wannan taliya tare da cakuda alkama na zinariya da furotin daga lentil, chickpeas da peas, kuma yana da gram 10 na furotin a kowace hidimar 2-ounce (daga gram 7 a cikin girman girman hidimar taliya na yau da kullun). TBH, layin yana da abinci mai gina jiki kamar na yau da kullum, taliya mai gudu fiye da sauran zaɓuɓɓuka akan jerinmu, amma idan kuna neman wani abu mai dandano na gargajiya, yana da gefen. (Har ila yau, bayanin kula: Alamar ta tabbatar da cewa ba a yin ta akan kayan aikin da ke sarrafa ƙwai, don haka tushen shuka , vegan da kuma kwai-allergy abokantaka.)
Sfoglini10. Sfoglini Hemp Rigatoni (8g protein)
Wannan nau'in taliya na tushen New York sananne ne don abubuwan daɗin ƙirƙira da sifofin sa, kuma wannan taliyar hemp kawai tana samun fa'idar sinadirai ma. Ya ƙunshi gram 8 na furotin a kowace hidimar 2-oza - hemp shine dukkanin furotin na shuka wanda ke da wadata a omegas, magnesium, fiber, iron, zinc da phosphorus. Noodles suna da ɗanɗanon ɗanɗano mai ɗanɗano wanda ya haɗu da komai daga Parm da man shanu zuwa masara rani kuma tumatir .
LABARI: Abinci 30 Masu Kayayyakin Sunadaran Da Ba Su Ji daɗin Jiki da Dankali ba
