19 Babban-Kayan ina andan Kayan lambu da Yadda Ake Cin Su da Yawa

Wadatacce

• 1. Edamame
• Recipes don gwada:
• 2. Lentures
• Recipes don gwada:
• 3. Pinto wake
• Recipes don gwada:
• 4. Chickpeas
• Recipes don gwada:
• 5. Mung wake
• Recipes don gwada:
• 6. Fava wake
• Recipes don gwada:
• 7. wake Lima
• Recipes don gwada:
• 8. Koren wake
• Recipes don gwada:
• 9. Quinoa
• Recipes don gwada:
• 10. Shinkafar daji
• Recipes don gwada:
• 11. Pistachios
• Recipes don gwada:
• 12. Almond
• Recipes don gwada:
• 13. Brussels tsiro
• Recipes don gwada:
• 14. Chia tsaba
• Recipes don gwada:
• 15. Rawanin masara mai zaki
• Recipes don gwada:
• 16. Dankali
• Recipes don gwada:
• 17. Bishiyar aspara
• Recipes don gwada:
• 18. Broccoli
• Recipes don gwada:
• 19. Avocado
• Recipes don gwada:

Yana da mahimmanci a hada da lafiyayyun tushen furotin a cikin abincinku kowace rana. Protein yana taimakawa jikinka da wasu ayyuka masu mahimmanci kuma yana taimaka maka kiyaye ƙwayar tsoka.

Lokacin da kake tunanin furotin, nama ko kaza na iya zuwa hankali. Amma idan kai ba babban mai cin nama bane, kana da wasu zaɓuɓɓuka don tabbatar da samun adadin furotin da jikinka yake buƙata.

Kada ku damu, saboda akwai wadatattun kayan marmari masu yawan furotin a shekara. Gwada waɗannan zaɓuɓɓukan don yalwa da yawa. Kuna iya jin daɗin kowannensu shi kaɗai azaman abincin gefen, ko a girke-girke daban-daban don cike babban hanya.

Ka tuna cewa furotin zai iya canzawa dangane da yadda kake shirya kowane kayan lambu. Theimar da ke ƙasa ta dace da hanyar dafa abinci da aka nuna don kowane abinci.

1. Edamame

Jimlar furotin: 18.46 gram a kofi (an shirya shi daga daskarewa)

Idan al'ada kawai kake cin edamame a gidan abincin sushi na gida, lokaci yayi da zaka fara jin daɗin shi a gida. An cika shi da ƙoshin lafiya furotin, bitamin, da ma'adanai.

Recipes don gwada:

• Edamame mai yaji
• Clicpy Parmesan Tafarnuwa Edamame

2. Lentures

Jimlar furotin: 17.86 gram a kowace kofi (dafaffen)

Lentils ba fasaha ce ta kayan lambu ba - a zahiri bugun jini ne wanda ake samu a cikin dangin legume. Amma ba za ku sami wani zaɓi mafi kyau ba idan ya zo ga mai arha, mai sauƙin samun furotin mai saurin cin ganyayyaki.

Kyauta: Bishiyar bushe ta bushe a cikin mintuna 15 kawai!

Recipes don gwada:

• Red Lentil Taco Miyan
• Miyan Kwango Hudu

3. Pinto wake

Jimlar furotin: 15.41 gram a kofi (an tafasa shi bushe)

Wake Pinto sananne ne a girkin Mexico. Suna aiki da kyau a cikin burritos, a matsayin mai salatin salad, a cikin miya da chilis, ko kuma kawai a gefe. Gwada dafa busasshen wake na wake maimakon amfani da nau'in gwangwani don ƙarin fa'idodin kiwon lafiya.

Recipes don gwada:

• Slow Cooker Pinto Wake
• Pinto Bean Chili

4. Chickpeas

Jimlar furotin: 14.53 gram a kofi (an dafa shi da busasshe)

Chickpeas, wanda aka fi sani da garbanzo wake, babban sinadari ne a cikin hummus. Suna da ɗanɗano, ɗanɗano mai ƙanshi wanda ke aiki sosai a cikin jita-jita iri-iri.

Ji daɗin ciye-ciye akan gasasshiyar kaza ko amfani da su azaman kayan marmari a cikin burodin, miya, ko akushin kayan lambu.

Recipes don gwada:

• Crispy gasashen Chickpeas
• Kwakwa Chickpea Curry

5. Mung wake

Jimlar furotin: 14.18 gram a kofi (an dafa shi da busasshe)

Mung wake wani bangare ne na dangin legume kuma yana bayar da yalwar furotin a kowane aiki. Hakanan sune kyakkyawan tushen ƙarfe da zare.

Recipes don gwada:

• Mung wake da Kwakwa
• Furewar Mung Bean Burgers

6. Fava wake

Jimlar furotin: 12.92 gram a kof (an dafa shi bushe)

A cikin kwalin na su, wake fava yayi kama da edamame ko koren wake. Gwada ƙara waɗannan ƙwayoyi masu gina jiki a cikin stew da salads ko sanya su cikin tsoma mai daɗi.

Recipes don gwada:

• Buttery Sesame Fava Wake
• Fava Bean Dip

7. wake Lima

Jimlar furotin: 11.58 grams a kowace kofi (dafa shi)

Wannan karamin legume yana dauke da naushi mai gina jiki tare da yalwar potassium, fiber, da baƙin ƙarfe. Duk da yake wasu mutane ba sa son ɗanɗano, girke-girke kamar waɗanda ke ƙasa na iya taimakawa da hakan.

Recipes don gwada:

• Rumun Wake Lima
• Ganye Lima Bean Hummus

8. Koren wake

Jimlar furotin: 8.58 grams a kowace kofi (Boiled)

Idan ka yi tunanin koren wake ba shi da faɗi kuma ba shi da amfani, ba kai kaɗai ba ne. Amma suna da yawa kuma suna iya zama kyakkyawan ƙari ga girke-girke da yawa.

Recipes don gwada:

• Green Monster Veggie Burger
• Crunchy gasasshen Ganyen Peas

9. Quinoa

Jimlar furotin: 8.14 gram a kofi (dafa shi)

Wannan sanannen abincin na kiwon lafiya yana dauke da furotin, fiber, antioxidants, da ma'adanai. Quinoa yana dafa abinci a cikin mintuna 15 kawai kuma babban ƙari ne ga salads, masu ɓarna kayan lambu, pilaf, casseroles, da ƙari mai yawa.

Recipes don gwada:

• Chard na Switzerland da Quinoa Gratin
• Avocado Blueberry Quinoa Salatin

10. Shinkafar daji

Jimlar furotin: 6.54 gram a kofi (dafa shi)

Shinkafar daji ba ta da alaƙa da shinkafa, amma zaka iya amfani da shi a yawancin jita-jita iri ɗaya. Gwada wannan hatsi mai wadataccen abinci a cikin kayan kwalliya, miya, pilaf, shaƙewa, ko kuma shi kadai.

Recipes don gwada:

• Shinkafar Daji Pilaf
• Rice Naman Kaza Namomin Noma

11. Pistachios

Jimlar furotin: 5.97 grams da oza (busasshen gasashe)

Shelling pistachios na iya zama ƙalubale, amma ya cancanci ƙoƙari. Pistachios ba dadi kawai yake da shi ba, amma yana da wadatar isa don jin dadin kayan da aka toya, a saman salads, kuma a matsayin abin shafawa na kifi.

Recipes don gwada:

• Pistachio Ruman Granola
• Kirim Pistachio Pesto Taliya

12. Almond

Jimlar furotin: 5.94 grams da oza (busasshen gasashe)

Almonds suna da daɗi da gina jiki. Su ne babban tushen furotin, ƙwayoyin lafiya, bitamin E, da antioxidants. Samun mafi yawan abubuwan gina jiki ta hanyar cin almond tare da fata mara kyau.

Recipes don gwada:

• Dijon Almond Crusted Tilapia
• Apple Arugula Almond Salad mai kayan lemu

13. Brussels tsiro

Jimlar furotin: 5.64 gram a kofi (an dafa shi daga daskararre)

Idan kun ƙi tsiron Brussels yayin yaro, lokaci zai yi da za a sake gwada su. Suna daɗin gasashe mai daɗi, tururi, ko ma an sare su a cikin salatin.

Recipes don gwada:

• Asanshin Spauren Brussels da Naman alade da Tuffa
• Brussels Sprout Sweet Dankali Hash

14. Chia tsaba

Jimlar furotin: Gram 4.69 a kowane oza (bushe)

Waɗannan ƙananan ƙwayoyin baƙin sun sami matsayin cin abincinsu. Koda karamin abu yana da tan na furotin, fiber, omega-3 fatty acid, da sauran abubuwan gina jiki. Chia iri na pudding babban zaɓi ne, amma kada ku ji tsoron gwada waɗannan tsaba a cikin sauran jita-jita.

Recipes don gwada:

• Chocolate Chia Seed Pudding
• Chia Crusted Salmon tare da Fennel da Broccoli Salad

15. Rawanin masara mai zaki

Jimlar furotin: Giram 4.68 a babban kunne 1 (ɗanye)

Masarar mai dadi tana da gina jiki kamar yadda yake da ɗanɗano. Nemi sabon masara a lokacin bazara, ko amfani da daskararren sigar don girke-girke shekara-shekara.

Recipes don gwada:

• Masara mai zaki, Zucchini, da Fresh Mozzarella Pizza
• Masarar Mai Dadi

16. Dankali

Jimlar furotin: 4.55 gram a matsakaiciyar dankalin turawa (gasa, tare da fata)

Amintaccen spud yana samun mummunan rap. An cika shi da furotin da bitamin C da B-6. Gwada russet ko jan dankali don ƙarin haɓakar furotin. Pointsarin maki idan kun ci fatar!

Recipes don gwada:

• Lafiyayyen Dankalin Turawa Sau Biyu
• Gasa Dankalin Turawa

17. Bishiyar aspara

Jimlar furotin: Gram 4.32 a kowace kofi (dafaffen)

Babu abinda yace lokacin bazara kamar bishiyar asparagus. Gwada waɗannan mashi masu yisti, gasashe, ko soya. Kuna iya kunsa su a naman alade don jin daɗin cikewar furotin.

Recipes don gwada:

• Shrimp da Asparagus Stir-Fry da lemon Lemon
• Tafarnuwa Cheesy Gasasshen Asparagus

18. Broccoli

Jimlar furotin: Goma 4.28 a kowane zangon 1 (Boiled, matsakaici)

Akwai wani dalili da iyayenku suke gaya muku koyaushe ku ci ƙananan treesan itacen koren ku. Baya ga furotin, broccoli yana ba da ciko mai fiber, bitamin K da C, da ƙari. Kar ka manta da cin kara!

Recipes don gwada:

• Sihiri Broccoli
• Parmesan asansashen Broccoli Stalks

19. Avocado

Jimlar furotin: 4.02 gram a kowace avocado (matsakaici)

Kuna iya yin abubuwa da yawa tare da avocado fiye da kawai yin guacamole. Gwada shi a cikin pudding ko smoothie don kirim mai tsami, mai kauri, da cike da furotin.

Recipes don gwada:

• Vanilla da Honey Avocado Pudding
• Guacamole da aka Egara Kwai
• Rolls Lokacin Kiwo na Avocado