19 Yakakwira-Mapuroteni Muriwo uye Maitiro Ekudya Zvakawanda zveAwo

Zvemukati

• 1. Edamame
• Mapepa ekuyedza:
• 2. Runyemba
• Mapepa ekuyedza:
• 3. Pinto bhinzi
• Mapepa ekuyedza:
• 4. Chickpeas
• Mapepa ekuyedza:
• 5. Mung bhinzi
• Mapepa ekuyedza:
• 6. Fava bhinzi
• Mapepa ekuyedza:
• 7. Lima bhinzi
• Mapepa ekuyedza:
• 8.Pizi dzakasvibirira
• Mapepa ekuyedza:
• 9. Quinoa
• Mapepa ekuyedza:
• 10. Sadza remusango
• Mapepa ekuyedza:
• 11. Pistachio
• Mapepa ekuyedza:
• 12. Maarumondi
• Mapepa ekuyedza:
• 13. Brussels inomera
• Mapepa ekuyedza:
• 14. Mbeu dzeChia
• Mapepa ekuyedza:
• 15. Chibage chinotapira chine yero
• Mapepa ekuyedza:
• 16. Mbatatisi
• Mapepa ekuyedza:
• 17. Asparagasi
• Mapepa ekuyedza:
• 18. Broccoli
• Mapepa ekuyedza:
• 19. Avocado
• Mapepa ekuyedza:

Izvo zvakakosha kuti ubatanidze hutano hune hutano hweprotein mukudya kwako zuva rega rega. Mapuroteni anobatsira muviri wako nemabasa akati wandei uye anobatsira iwe kuchengetedza mhasuru.

Paunofunga nezve protein, steak kana huku inogona kuuya mupfungwa. Asi kana usiri mukuru anodya nyama, une dzimwe sarudzo dzekuona kuti wawana huwandu hwakakurudzirwa hweprotein iyo inodiwa nemuviri wako.

Usanetseke kwete, nekuti kune akawanda mapuroteni-akapfuma miriwo inowanikwa gore rese. Edza izvi sarudzo kune zvakawanda zvakasiyana siyana. Iwe unogona kunakirwa yega yega seyedivi dhishi, kana mune akasiyana mabikirwo eiyo yekuzadza main kosi.

Ramba uchifunga kuti izvo mapuroteni anogona kuchinja zvichienderana nekuti unogadzirira sei wega wega. Maitiro ari pazasi anofanana nenzira yekubika inoratidzwa pane yega yega chikafu.

1. Edamame

Yakazara mapuroteni: 18.46 gramu pamukombe (yakagadzirirwa kubva nechando)

Kana iwe uchigara uchingodya edamame kuresitorendi yako yemuno, inguva yekutanga kunakidzwa nayo kumba. Iyo yakazara nehutano mapuroteni emiti, mavitamini, uye zvicherwa.

Mapepa ekuyedza:

• Zvinonhuwira Edamame
• Crispy Parmesan Garlic Edamame

2. Runyemba

Yakazara mapuroteni: 17.86 gramu pamukombe (yakabikwa)

Lentili hadzina hunyanzvi hwembesa - iwo chaiwo mapapiro anowanikwa mumhuri yetsanga. Asi iwe haugone kuwana iri nani sarudzo kana zvasvika kune isingadhuri, inowanika nyore maprotein-anoshamwaridzika mapuroteni.

Bhonasi: Dhimoni dzakaoma dzinobika mumaminitsi gumi nemashanu chete!

Mapepa ekuyedza:

• Tsvuku Lentil Taco Soup
• Makona mana Lentil Soup

3. Pinto bhinzi

Yakazara mapuroteni: 15.41 gramu pamukombe (yakabikwa kubva pakaomeswa)

Pinto bhinzi dzinozivikanwa mukubika kweMexico. Ivo vanoshanda mushe mu burritos, senge saladhi topper, mumasobho uye chilis, kana kungoita sedivi. Edza kubika bhinzi dzakaomeswa dzepinto pane kushandisa mhando yemumagaba kune mamwe mabhenefiti ehutano.

Mapepa ekuyedza:

• Slow Cooker Pinto Bhinzi
• Pinto Bean Chili

4. Chickpeas

Yakazara mapuroteni: 14.53 gramu pamukombe (yakabikwa kubva pakaomeswa)

Chickpeas, inozivikanwawo segarbanzo nyemba, ndiyo chinhu chikuru muhummus. Ivo vane hunyengeri, nutty flavour inoshanda zvakanaka mune dzakasiyana siyana madhishi.

Nakidzwa nekunwa sadza pamaguru akachekwa kana kuashandisa sechikafu mumakeke, masobho, kana mbiya dzemiriwo.

Mapepa ekuyedza:

• Crispy Yakakangwa Chickpeas
• Kokonati Chickpea Curry

5. Mung bhinzi

Yakazara mapuroteni: 14.18 gramu pamukombe (yakabikwa kubva pakaomeswa)

Mbeu dzeMung chikamu chemhuri yetsanga uye inopa mapuroteni mazhinji pakushandira. Ivewo sosi yakanaka yesimbi uye faibha.

Mapepa ekuyedza:

• Mung Bean uye Kokonati Curry
• Yakamera Mung Bean Burgers

6. Fava bhinzi

Yakazara mapuroteni: 12.92 gramu pamukombe (yakabikwa kubva pakaomeswa)

Mumapods avo, fava bhinzi dzinotaridza senge edamame kana bhinzi yegirini. Edza kuwedzera izvi zvinomera zvine utano kune masadza uye masaradhi kana kuzviita dhidhi inonaka.

Mapepa ekuyedza:

• Buttery Sesame Fava Nyemba
• Fava Bean Dip

7. Lima bhinzi

Yakazara mapuroteni: 11.58 gramu pamukombe (yakabikwa)

Iyi diki legume inorongedza punch ine hutano ine potasium yakawanda, fiber, uye iron. Nepo vamwe vanhu vasingade kuravira, mabikirwo akafanana neari pazasi anogona kubatsira neizvozvo.

Mapepa ekuyedza:

• Mediterranean Yakabikwa Lima Nyemba
• Herbed Lima Bean Hummus

8.Pizi dzakasvibirira

Yakazara mapuroteni: 8.58 gramu pamukombe (yakabikwa)

Kana iwe uchifunga kuti pizi dzakasvibira dziri mushy uye hadzifadzi, hausi wega. Asi zvinowirirana uye zvinogona kuve zvinonaka zvinowedzera kune akawanda mapheka.

Mapepa ekuyedza:

• Green Monster Veggie Burger
• Zvimedu zvakakangwa zvakakangwa Peas

9. Quinoa

Yakazara mapuroteni: 8.14 gramu pamukombe (yakabikwa)

Ichi chikafu chakakurumbira chikafu chine mapuroteni, fiber, antioxidants, uye zvicherwa. Quinoa vanobika mumaminitsi gumi nemashanu chete uye kuwedzera kukuru kumasaradhi, veggie burgers, pilaf, casseroles, nezvimwe zvakawanda.

Mapepa ekuyedza:

• Swiss Chard uye Quinoa Gratin
• Avocado Blueberry Quinoa Salad

10. Sadza remusango

Yakazara mapuroteni: 6.54 gramu pamukombe (yakabikwa)

Mucheka wemusango hauna kunyatsoenderana nemupunga, asi unogona kuushandisa mune yakawanda yemidziyo mimwe. Edza iyi tsanga-ine hupfumi hwakawanda mu casseroles, soups, pilaf, stuffing, kana iri yega.

Mapepa ekuyedza:

• Rice Rice Pilaf
• Creamy Mushroom Wemupunga Rice

11. Pistachio

Yakazara mapuroteni: 5.97 gramu paunzi (yakaoma yakakangwa)

Shelling pistachios inogona kunge iri dambudziko, asi zvakafanira kuedza. Pistachio hadzisi dzinonaka chete nemaoko mashoma, asi zvine mutsindo zvakakwana kuti ufare muzvinhu zvakabikwa, pamusoro pemasaladi, uye sekuputira hove.

Mapepa ekuyedza:

• Pistachio Pomegranate Granola
• Creamy Pistachio Pesto Pasta

12. Maarumondi

Yakazara mapuroteni: 5.94 gramu paunzi (yakaoma yakakangwa)

Maamondi anonaka uye ane hutano. Iwo manyuko makuru epuroteni, mafuta ane hutano, vhitamini E, uye antioxidants. Tora zvinovaka muviri zvakanyanya nekudya maamondi ane ganda rakatsiga.

Mapepa ekuyedza:

• Dijon Almond Yakapwanyika Tilapia
• Apple Arugula Almond Salad ine Orange Kupfeka

13. Brussels inomera

Yakazara mapuroteni: 5.64 gramu pamukombe (yakabikwa kubva nechando)

Kana iwe ukavenga kumera kweBrussels semwana, inogona kunge iri nguva yekuyedza zvakare. Izvo zvinonaka zvakakangwa, zvakabikwa, kana kutoshwa musadhi.

Mapepa ekuyedza:

• Yakakangwa Brussels Inomera neBacon nemaApple
• Brussels Inomera Sweet Potato Hash

14. Mbeu dzeChia

Yakazara mapuroteni: 4.69 gramu paunzi (rakaomeswa)

Idzi mhodzi diki dema dzakawana yavo yepamusoro chikafu. Kunyangwe idiki diki ine toni yeprotein, fiber, omega-3 fatty acids, uye zvimwe zvinovaka muviri. Chia mbeu pudding isarudzo inozivikanwa, asi usatya kuyedza mbeu idzi mune mamwe madhishi.

Mapepa ekuyedza:

• Chokoreti Chia Mbeu Pudding
• Chia Yakakora Salmoni neFennel uye Broccoli Saladi

15. Chibage chinotapira chine yero

Yakazara mapuroteni: 4.68 gramu pa1 huru nzeve (mbishi)

Chibage chinotapira chine utano sezvachinonaka. Tarisa chibage chitsva munguva yezhizha, kana shandisa vhezheni yechando yechikafu chegore rose.

Mapepa ekuyedza:

• Chibage Chinotapira, Zucchini, uye Nyowani Mozzarella Pizza
• Chibage Chakanaka Chowder

16. Mbatatisi

Yakazara mapuroteni: 4.55 gramu pa1 mbatatisi iri pakati (yakabikwa, ine ganda)

Iyo yakavimbika spud inowana yakaipa rap. Chaizvoizvo chakazara nemapuroteni uye mavitamini C uye B-6. Edza russet kana mbatata tsvuku kuti uwedzere kukura kweprotein. Zvimwe zvinongedzo kana iwe uchidya ganda!

Mapepa ekuyedza:

• Hutano Kaviri Mbatata Yakabikwa
• Yakabikwa Potato Wedges

17. Asparagasi

Yakazara mapuroteni: 4.32 gramu pamukombe (yakabikwa)

Hapana chinotaura nguva yechirimo senge nyowani asparagus. Edza iyi yummy pfumo rakakangwa, rakabikwa, kana rakapiswa. Iwe unogona kutovaputira mubhekoni kuitira puroteni-izere kurapa.

Mapepa ekuyedza:

• Shrimp uye Asparagus Kurudzira-Fry neRimu Sauce
• Cheesy Garlic Yakakangwa Asparagus

18. Broccoli

Yakazara mapuroteni: 4.28 magiramu pa1 stalk (yakabikwa, yepakati)

Pane chikonzero vabereki vako vaigara vachikuudza kuti udye miti yako midiki yakasvibira. Pamusoro pe protein, broccoli inopa kuzadza fiber, mavitamini K uye C, uye nezvimwe. Usakanganwa kudya dzinde!

Mapepa ekuyedza:

• Mashiripiti Broccoli
• Parmesan Yakakangwa Broccoli Stalks

19. Avocado

Yakazara mapuroteni: 4.02 gramu pa 1 avocado (iri pakati)

Iwe unogona kuita zvakawanda zvakawanda neavocado pane kungoita guacamole. Edza iyo mu pudding kana smoothie yechero yakasviba, gobvu, uye yakazara-mapuroteni.

Mapepa ekuyedza:

• Vanilla uye Honey Avocado Pudding
• Guacamole Akashatisa Mazai
• Avocado Zhizha Rinotenderera