Ganyayyaki 20 Masu Yawan Sunadari Don Ƙara A cikin Abincinku

Mafi Kyawun Sunaye Ga Yara

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Aiko Min Da Imel Nuna A Shafin

Tambayoyi na Pop: Protein shine A) muhimmin macronutrients wanda jikinka ke buƙatar ginawa da gyara tsoka, da kuma samar da hormones da enzymes wanda ke ci gaba da aiki; B) ana samun su a cikin wake, masara da bishiyar asparagus; ko C) duka A da B.

Idan kun san amsar ita ce C, taya murna, saboda yana nuna furotin ba wani abu ba ne kawai za ku iya samu daga cin nama, abincin teku, legumes, tofu , yogurt, cuku, goro da qwai . Yayin da su ne mafi kyawun tushen abinci, furotin kuma ana samun su a cikin ƙananan adadi 'ya'yan itatuwa da kayan lambu.

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 rabin kofi na kowane kayan lambu da aka ba da shi gabaɗaya zai ba da ƙarancin furotin da ke ƙasa da gram goma, don haka tabbas, zaku ci fam ɗin broccoli don biyan buƙatun ku na yau da kullun ba tare da wani tushen furotin ba. Abubuwan da ake amfani da su na cin abinci mai wadataccen kayan lambu su ne sauran bitamin da abubuwan gina jiki da ƙungiyar abinci ke bayarwa, tare da cika fiber da carbohydrates masu ƙarfi. Kuma idan kun haɗa kayan lambu na yau da kullun tare da wani abinci mai wadatar furotin, to kuna gaske dafa abinci da gas.

Anan, kayan lambu masu sinadarai 20* don ƙarawa cikin abincinku (da dabarun girke-girke don ƙarfafa ku).

_{* Duk bayanan abinci mai gina jiki da aka samo daga USDA .}

yadda ake girma ƙuso cikin sauri da ƙarfi a cikin mako guda

LABARI: Abinci 30 Masu Kayayyakin Sunadaran Da Ba Su Ji daɗin Jiki da Dankali ba

1. Edamame

Jimillar furotin: 9 ggu ta & frac12; kofin, dafa shi

Don girman girman cizo, edamame-dafaffen waken soya-daɗa naushi na furotin, da fiber, calcium, folate, iron da bitamin C. Gwada su gasassu, dafaffe da kayan yaji ko kuma a tsoma su cikin tsoma.

Gwada shi:

• Gasasshen Edamame
• Edamame Hummus
• Sauƙin Edamame Yaduwa

2. Lentil

Jimillar furotin: 8 grm ta & frac12; kofin, dafa shi

Lentils suna da girma a cikin fiber, potassium, folate, iron da, yep, protein, don haka suna yin nama mai kyau musamman maimakon masu cin ganyayyaki da vegans. Har ila yau, sun fi dacewa don shiga cikin casseroles, miya da salads iri ɗaya.

Gwada shi:

• Gasasshen Ganyayyaki da Gasasshen Ganyayyaki
• Radicchio, Lentil da Apple Salatin tare da Vegan Cashew Dressing
• Miyar Kielbasa Mai Sauƙin Tukwane Daya
• Lemon-Tahini Salatin tare da lentil, Beets da Karas
• Kwanon Shinkafa na Farin kabeji tare da Curried Lentils, Karas da Yogurt

3. Bakar wake

Jimillar furotin: 8 grm ta & frac12; kofin, dafa shi

Ko ka zabi busasshen ko gwangwani baki wake , za ku sami ma'auni na furotin, carbs da fiber wanda ke sa su cika da gina jiki. Hakanan suna da wadata a cikin calcium, magnesium, manganese, jan karfe da zinc. Muna son su a cikin chili, tacos har ma da humus.

Gwada shi:

• Dankalin Dankali mai dadi tare da Turkiyya da Black Beans
• Avocado da Black Bean Taliya Salatin
• Black Bean Hummus
• Dankali mai dadi da Black Bean Tacos tare da Blue Cheese Crema
• Miyan Bakar Wake Mai Gari Da Sauqi

4. Cannellini wake

Jimlar furotin: 8 grams da & frac12; kofin, dafa shi

Waken cannellini iri-iri (wani lokaci ana kiransa farin wake) yana ɗaukar ton na fiber, da mahimman abubuwan gina jiki na jan karfe, folate da baƙin ƙarfe da antioxidants masu kare zuciya. Suna da kirim, earthy kuma suna da kyau a cikin salads tare da miya ko miya na tumatur da stews.

Gwada shi:

• Gasasshen Salatin Squash Tare Da Farin Wake, Gurasa Gurasa da Lemo Mai Tsaya
• Braised Cannellini Beans tare da Prosciutto da Ganye
• Farin wake tare da Rosemary da Albasa Caramelized
• Tumatir da Farin wake akan Toast

5. Kaji

Jimillar furotin: 7 grams ta & frac12; kofin, dafa shi

Chickpeas sun shahara saboda dalili: Baya ga furotin, suna cike da folate, iron, phosphorus da fiber mai daidaita narkewa. Ku bauta musu a cikin curry mai tsami, garke a saman salatin ko rikiɗa zuwa burger veggie.

Gwada shi:

• Chickpea da Kayan lambu Curry Kwakwa
• Salatin Salatin tare da Crispy Chickpeas
• Julia Turshen's Stewed Chickpeas tare da barkono da zucchini
• Gasa Feta tare da Tafarnuwa Kale da Chickpeas
• Chickpea Burgers
• Salatin Sandwich da aka Fasa

6. Pinto Wake

Jimillar furotin: 7 grams ta & frac12; kofin, dafa shi

Dan Adam, wake pinto na gyada ya ƙunshi ban sha'awa kashi 20 cikin ɗari na shawarar yau da kullun na ƙarfe a kowane kofi, da kashi 28 na RDV don bitamin B1, wanda ke taimaka wa jikin ku canza abinci zuwa kuzari. Gwada su a cikin shinkafa na gargajiya da wake ko pozole na Mexican.

Gwada shi:

• Shinkafa na Gida da wake
• kore pozole

7. Lima Beans

Jimillar furotin: 5 grams ta & frac12; kofin, dafa shi

Bayan duk wannan furotin, kofi ɗaya na wake na lima yana ɗauke da ɗimbin gram tara na fiber, tare da adadi mai yawa na ƙarfe da potassium. Suna da zaɓi na gargajiya don succotash, amma kuma suna haskakawa da kansu.

Gwada shi:

• Lima Bean Butternut Succotash
• Kudancin Man shanu
• Kudancin Succotash tare da Okra, Masara da Tumatir

8. Koren Peas

Jimillar furotin: 4 grams ta & frac12; kofin, dafa shi

Ƙananan peas suna ba da wasu furotin mai tsanani, kuma suna da wadata a bitamin A, B1, C da K. Plus, suna dandana mai kyau tare da komai daga abincin teku zuwa cuku da kaza.

Gwada shi:

• Scallops na Teku tare da Koren Peas, Mint da Shallots
• Ruwan Pea Miyan tare da Mint
• Biyu Pea, Prosciutto da Burrata Platter
• Bishiyar asparagus, Pea da Ricotta Tarts
• Salatin Pea Snap Sugar tare da Chevre Ranch
• Kaza da Snap Pea Stir-Fry

9. Waken soya

Jimillar furotin: 5 grams ta & frac12; kofin, danye

Idan kuna tunanin waɗannan tsiro a kan sanwicin ku abin ado ne kawai, sake tunani. Suna da yawa a cikin furotin, bitamin B kamar niacin, riboflavin, thiamin da folate, da kuma bitamin A, C da K. Gwada su azaman topping akan miya ko kayan lambu.

Gwada shi:

• Bibimbap Bowls
• 15-minti Mai cuta's Pad Thai
• Vegan Slow-Cooker Detox Coconut Miyan
• Instant Pot Vegan Pho

10. Namomin kaza

Jimillar furotin: 3 grams ta & frac12; kofin, dafa shi

Namomin kaza ba su da ƙarancin kalori, tushen fiber ba kawai sunadaran gina jiki ba, har ma da bitamin D, zinc da potassium mai ƙarfafa rigakafi, wanda zai iya rage hawan jini. Yi amfani da su azaman nama mai daɗi a madadin taliya ko a matsayin wani topping a kan pizza .

Gwada shi:

• 20-minti naman kaza Stroganoff
• Kayan lambu Wellington tare da namomin kaza da alayyafo
• Portobello namomin kaza cike da sha'ir Risotto
• Easy Skillet Linguine tare da ƙaho naman kaza 'Scallops'

11. Alayyahu

Jimillar furotin: 6 gwm da 1 kofin, dafa shi

Kofin ga kofi, alayyafo yana da ƙananan adadin kuzari amma yana da yawan furotin da sauran muhimman bitamin da ma'adanai, kamar bitamin A, C da K, folate, iron, magnesium, calcium da potassium. Yana da sauƙi don taya kuma yana yin ƙari mai daɗi ga taliya, smoothies da salads, ko kuma yin hidima da kansa.

Gwada shi:

tambayoyi masu ban dariya bollywood tare da amsoshi

• Alayyahu mai tsami
• Alayyahu da Harsashi Cikakkun Cuku Uku
• Balsamic Brown Butter Tortellini tare da alayyafo da Hazelnuts
• Ina Garten's Baked Spinach and Zucchini

12. Artichokes

Jimillar furotin: 5 grams da 1 kofin, dafa shi

Artichokes suna cike da mahimman abubuwan gina jiki kamar baƙin ƙarfe, potassium da bitamin A da C, kuma suna alfahari da haɗin gwiwar furotin da fiber. Juya su zuwa tsoma mai naman tsami na gargajiya ko gwada su akan pizza ko taliya ko azaman appetizer. (Psst: Ga yadda ake dafa daya idan ba ka taba yi ba.)

Gwada shi:

• Gasasshen Artichokes tare da Tafarnuwa Aioli don Dipping
• Taliya Cheese Cheese tare da alayyafo da Artichokes
• Alayyafo Artichoke Squares
• Gasashen Flatbread Pizza tare da Artichoke, Ricotta da Lemon

13. Brokoli

Jimillar furotin: 5 grams da 1 kofin, dafa shi

Bayan kasancewar tushen furotin mai kyau, broccoli yana da yawa a cikin fiber, iron, calcium, selenium da bitamin B. Yana da dadi gasasshe ko sautéed tare da kadan fiye da gishiri da barkono, ko ma ya juya zuwa wani low-carb pizza ɓawon burodi maimakon.

Gwada shi:

• Broccoli Sauté mai yaji
• Pan-Gasasshen Broccoli 'Steaks' tare da Tafarnuwa-Sesame Vinaigrette
• Broccoli Charred tare da Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

14. Brussels sprouts

Jimillar furotin: 5 grams da 1 kofin, dafa shi

Kofi daya dafaffe Brussels sprouts ya ƙunshi a ku na bitamin-150 bisa dari na shawarar da aka ba da shawarar don bitamin C da kashi 250 don bitamin K-da fiber, furotin da mahadi masu kumburi. Ko gasassu, sautéed, dusted tare da Parm ko a nannade cikin naman alade, suna yin dadi (da lafiya) ƙari ga kowane abinci.

Gwada shi:

• Cacio da Pepe Brussels sprouts
• Brussels Sprouts Skillet tare da Crispy Pancetta-Tafarnuwa Breadcrumbs
• Crispy Parmesan Brussels Sprout Cizo
• Dorie Greenspan's Maple Syrup da Mustard Brussels sprouts
• Spicy Gasasshen Brussels sprouts
• Brussels Sprouts Sliders
• Kirkirar Bacon-Nade na Brussels sprouts
• Brussels Sprouts Latkes

15. Bishiyar asparagus

Jimillar furotin: 4 grams da 1 kofin, dafa shi

Wannan bazara fi so ana iya saninsa don sanya kwas ɗinku wari mai ban mamaki, amma ku ci gaba da cin abinci: Yana cike da bitamin A, C, E, K, da B6, da folate, iron, jan karfe, calcium da fiber baya ga babban abun ciki na furotin. Kuna son sabuwar hanyar shirya ta? Jefa shi a cikin salatin tare da 'ya'yan itace masu yawa na dutse.

Gwada shi:

• Kwai daya-Daya tare da bishiyar asparagus da tumatir
• Bishiyar asparagus Kaisar Salad
• Bishiyar asparagus Flatbread
• Salatin Burrata na minti 20 tare da 'ya'yan itacen dutse da bishiyar asparagus

16. Masara zaki

Jimillar furotin: 4 grams da 1 kofin, dafa shi

Mai dadi, taushi masara a kan cob yana cike da furotin da fiber, da kuma bitamin B masu mahimmanci da ma'adanai kamar zinc, magnesium da baƙin ƙarfe, don haka tsabar kudi a lokacin da yake. a kakar . Muna son shi a matsayin tauraro a cikin salatin ko gauraye cikin miya mai tsami.

Gwada shi:

• Carbonara masara mai yaji
• Masara da Salatin Tumatir tare da Feta da lemun tsami
• Sauƙaƙe 5-Miyan Masara Na Gari
• Masara Fritter Caprese tare da Peaches da Tumatir

17. Jan Dankali

Jimillar furotin: 4 grams da 1 matsakaici dankalin turawa, dafa shi

Duka dankali gidajen gina jiki ne na sirri, amma jan dankali musamman ya ƙunshi ɗimbin fiber, baƙin ƙarfe da potassium a cikin fata. Baya ga salatin dankalin turawa, gwada su tare da nama ko gasa cikin kwakwalwan kwamfuta na gida.

Gwada shi:

yadda ake juya lebe pink

• Skillet Steak tare da bishiyar asparagus da dankali
• An ɗora Kwatankwacin Gasa Dankali
• Domino Dankali
• Patatas Bravas tare da Saffron Aioli

18. Shinkafar daji

Jimillar furotin: 3 grams da 1 kofin, dafa shi

Tun da shinkafar daji ta fito ne daga ciyawa, a zahiri ana ƙidayata azaman kayan lambu-mai wadatar furotin a wancan. Hakanan yana da wadata a cikin fiber, manganese, phosphorus, magnesium da zinc. Yi girbi amfanin sa a cikin miya mai tsami ko kwanon Buddha mai daɗi.

Gwada shi:

• Slow-Cooker Mai tsami Kaza da Miyar Shinkafa Na Daji
• Buda Bowl tare da Kale, Avocado, Orange da Wild Rice

19. Avocado

Jimillar furotin: 3 grams da kofi 1, yankakken

Abin mamaki, mai tsami avocado ya ƙunshi adadi mai kyau na furotin a kowane hidima. Idan kana buƙatar ƙarin dalilin da za a yi amfani da toast ɗin avo, yana kuma ƙunshi adadi mai kyau na fiber, bitamin E, folate, potassium da bitamin B. Sanya shi a cikin kayan zaki na cakulan don ƙarin abubuwan gina jiki da rubutun mafarki, ko haɗa shi cikin tsoma ko miya don taliya.

Gwada shi:

• Spaghetti tare da Avocado Taliya Sauce
• Avocado Hummus mai yaji
• Gasa Qwai a Avocado
• Avocado Shinkafa
• Avocado Tahini Dip
• Avocado Chocolate Mousse

20. Dankali mai dadi

Jimillar furotin: 2 grams da 1 matsakaici dankalin turawa, dafa shi

Wadannan tushen kayan lambu babban tushen beta-carotene da bitamin A baya ga furotin da fiber. Hakanan suna da wadata a cikin magnesium (wanda wasu karatu sun nuna zasu iya taimakawa damuwa ), kuma mai daɗi sosai idan an gasa shi da cusa a cikin taco ko kuma a ci da kansu.

Gwada shi:

• Gasashen Dankali Mai Daɗi tare da Sriracha da lemun tsami
• Gasa Dankali Soyayya
• Dankali-Gasasshen Tanda Tare Da Crispy Chickpeas da Yogurt Sauce
• Spicy Sweet Dankali Tacos

LABARI: Abincin Ganyayyaki 36 Mai-Protein Mai Girma Wanda Ba Zai Bar Ka Yunwa ba

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