1 - Izinzuzo Zokudla Imifino
Imifino kufanele ibe yingxenye yokudla kwakho ngoba iphezulu e-fibre, amaprotheni, amaminerali kanye namavithamini B. Futhi ayabizi futhi ungawagcina isikhathi eside. Eqinisweni, ngicabanga ukuthi kufanele udle okungenani ama-servings amathathu amabhontshisi, i-lentile noma i-peas isonto ngalinye. Flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde kabanzi mayelana nemifino engiyithandayo.
2 - Ama-Black Eyed Peas
Enye indebe yama-peas anamehlo amnyama aphekiwe anama-gram angu-11 ama-fibre nama-13 amagremu amaprotheni. Ngokuvamile bahlangene ne-ngulube noma i-bacon futhi bavezwe emahokisini kaHoppin 'John, kodwa bangasetshenziselwa izobho nezaladi.
3 - ama-Chickpeas
Ama-Chickpeas ayaziwa nangokuthi ubhontshisi we-garbanzo. Zivame ukukhonzwa njenge-dish side, kodwa ukunambitheka kwazo kwe-nutty kubenza bafezelele ukudla okulula kanye namasaladi okusika. Enye indebe yama-chickpeas inama-14 amagremu amaprotheni nama-12 amagremu fiber.
4 - I-Peas eluhlaza
Enye indebe ye-peas inama-gramu ama-fibre amahlanu kanye namaprotheni angama-6. I-peas nayo iphansi kwamakholori uma kuqhathaniswa nezinye izitshalo - indebe eyodwa ephekwe inama-khalori angu-83 kuphela. Ama-peas amasha ayiphunga, kodwa kuwumqondo omuhle ukugcina isikhwama noma ama-peas aqhwaziwe esandleni, kulula ukuwalungiselela.
5 - Ubhontshisi be-Cannellini
Ubhontshisi be-Cannellini yizinyosi ezinkulu ezimhlophe ezibizwa nangokuthi ubhontshisi bezinso ezimhlophe. Banobunjwa obubushelelezi kodwa babambe kahle kahle uma bephekwe, ngakho-ke baphelele ama-saladi noma izitsha lapho ufuna khona ubhontshisi ukuhlala ugcwele. Enye indebe ye-cannellini ubhontshisi ine-15 amagremu amaprotheni nama-11 amagremu fiber.
6 - I-Northern Beans
Amabhontshisi amakhulu aseNyakatho amancane kunamabhontshisi e-cannellini, futhi aqoshiwe. Kodwa bazosebenza kahle kunoma yikuphi ukufundwa kwe-recipe yamabhontshisi amhlophe. Enye indebe yezinyosi ezinkulu zaseNyakatho zinamaprotheni angu-8 nama-gram angu-7.
7 - Amabhontshisi aseNavy
Amabhontshisi we-Navy amabhontshisi amancane amhlophe anambitheka omnene asetshenziselwa izindlela zokupheka zebhontshisi eziqoshiwe. Bangakwazi ukuwahlukana ngakho-ke bangcono kakhulu ku-pures, stews, kanye nesobho. Enye indebe ye-Navy ubhontshisi amaprotheni angu-15 nama-gram angu-19 amagremu.
8 - Ama-Pinto Ubhontshisi
Amabhontshisi asePinto asetshenziselwa ukupheka eMexico. Zisebenza kahle zokupheka ezibiza ubhontshisi obugcwele noma obugcotshwe. Enye indebe yamabhontshisi ama-pinto ane-15 amagremu amaprotheni nama-gram angu-15 amagremu.
9 - Ubhontshisi bamaCranberry
Amakhadi ama-cranberry ama-pink anama-tanki anama-tan aphethwe ngokushelela futhi apheke ngaphansi kwehora. Bayaziwa nangokuthi ubhontshisi bamaRoma noma ubhontshisi bama-borlotti. Enye indebe ye-cranberry ibhontshisi ine-17 amagremu amaprotheni nama-gram angu-15 amagremu.
10 - Izinyosi zezinso
Ubhontshisi obomvu obomvu yizinye zezinyosi ezinkulu. Ziyizinyosi ezivame ukusetshenziselwa zokupheka ze-chile. Enye indebe yezinso zezinso ine-17 amagremu amaprotheni nama-gram angu-16 amagremu.
11 - Ubhontshisi bukaLima
Amabhontshisi eLima ane-texture ebushelelezi kanye ne-flavor enhle. Zisebenza kahle njenge-dish side noma njengezithako ezitsheni, amasaladi nama-casseroles. Enye indebe yama-lima ubhontshisi amaprotheni angu-15 nama-gram angu-13 amagremu.
12 - Amalenti
Ama-lentils ayenandi, alayishwe amaprotheni futhi alula kakhulu - akukho okudingekayo. Kuthatha nje imizuzu engaba ngu-20 ukupheka. Uzothola izinhlobo ezimbalwa, kubandakanya igolide, i-lentile ebomvu neyomnyama.
13 - Ubhontshisi beFava
Ama-fava obhontshisi angathatha umsebenzi omncane - udinga ukuwahlula emaqokeni abo bese ususa izingubo zabo ezinzima. Kodwa bayakufanelekela umzamo. Enye indebe ye-fava ebhontshisi ine-13 amagremu amaprotheni nama-gram ayisishiyagalolunye ama-fibre.
Umthombo
I-United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.