20 khudaar oo borotiin badan leh oo aad ku dari karto cuntadaada

Magacyada Ugu Fiican Ee Carruurta

Dabaqa:

Taariikhda Dhalashada:

Dirid

Ii Soo Dir Emayl Muuji Goobta

Kediska Pop: Protein waa A) nafaqeeyayaalka muhiimka ah ee jidhkaagu u baahan yahay si uu u dhiso oo u hagaajiyo murqaha, oo soo saaro hormoono iyo enzymes kuwaas oo kaa ilaaliya inaad shaqeyso; B) laga helo digir, galley iyo dhir; ama C) labada A iyo B.

Hadii aad taqaanay jawaabtu waa C, hambalyo tofu , caano fadhi, farmaajo, laws iyo ukunta . Halka kuwa yihiin Ilaha cuntada ugu fiican, borotiinku waxa kale oo laga helaa xaddi yar miraha iyo khudaarta.

Sida laga soo xigtay Akademiyada Qaranka ee Caafimaadka , dadka waaweyni waa inay higsanaadaan ugu yaraan 0.8 garaam oo borotiin ah kiilogaraam miisaanka jidhka ah, ama qiyaastii 7 garaam 20 kiilo kasta. Nus koob oo ah khudrad kasta oo la bixiyo ayaa guud ahaan bixin doonta wax ka yar toban garaam oo borotiin ah, markaa hubaal, waa inaad cuntaa rodol oo brokoli ah si aad u buuxiso shuruudahaaga maalinlaha ah iyada oo aan la helin ilo borotiin ah. Faa'iidooyinka dhabta ah ee cunista cunto qani ku ah khudradda waa fiitamiinnada iyo nafaqooyinka kale ee kooxda cuntadu ay bixiso, iyo buuxinta fiber-ka iyo karbohaydraytyada tamarta-ilaaliya. Oo haddii aad isku darayso qiyaastaada maalinlaha ah ee khudradda leh cunto kale oo borotiin ah, markaa waxaad tahay runtii wax lagu kariyo gaas.

Halkan, 20 khudaar oo borotiin sare leh* si loogu daro cuntadaada (oo lagu daray fikrado cunto karin ah oo kugu dhiirigelinaya).

_{*Dhammaan xogta nafaqada ee laga helay USDA .}

LA XIRIIRA: 30 Cunto oo Barootiin badan leh oo aan caajis ahayn Isteek iyo Baradho

1. Edamame

Wadarta borotiinka: 9 garaam halkii & frac12; koob, la kariyey

Si aad u qaniinto qaniinyada, edamame-soybeans la kariyey - baakidh feedh borotiin ah, iyo sidoo kale fiber, calcium, folate, iron iyo vitamin C. Isku day in la dubay, la kariyey oo la shiiday ama lagu shiiday masaydh.

Isku day:

• Edamame dubay
• Edamame Hummus
• Faafidda Edamame Fudud

2. Lentils

Wadarta borotiinka: 8 garaam halkii & frac12; koob, la kariyey

Lentils Waxay aad ugu sarreeyaan fiber, potassium, folate, iron iyo, yep, borotiin, sidaas darteed waxay beddelaan hilib gaar ah oo wanaagsan oo loogu talagalay khudradda iyo vegans-ka. Intaa waxaa dheer, waxay ku filan yihiin in ay ku jiraan qasacadaysan, maraq iyo salad si isku mid ah.

Isku day:

• Lentil-cagaaran oo labeen ah iyo Dubo khudaar la dubay
• Radicchio, Lentil iyo Tufaaxa Salad oo leh Lebbiska Vegan Cashew
• Maraq Hal Dheri ah oo fudud oo Kielbasa ah
• Lemon-Tahini Salad leh lentil, dabocase iyo karootada
• Salad Bariiska Cauliflower oo leh Lentils Curried, Karootada iyo Yogurt

3. Digirta Madow

Wadarta borotiinka: 8 garaam halkii & frac12; koob, la kariyey

Haddii aad doorato qallalan ama qasacadaysan digir madow , waxaad ka heli doontaa dheellitirka borotiinka, karbohaydraytyada iyo fiber-ka taasoo ka dhigaysa inay buuxiyaan oo nafaqo leh. Waxa kale oo ay hodan ku yihiin kalsiyum, magnesium, manganese, copper iyo zinc. Waxaan ku jecelnahay basbaaska, tacos iyo xitaa humus.

Isku day:

• Basbas Baradho Macaan leh Turkiga iyo Digirta Madow
• Avocado iyo Baastada Digirta Madow
• Black Bean Hummus
• Baradho macaan iyo Tacos-madow oo leh kareemka jiiska buluuga ah
• Dhakhso iyo Fudud maraq Qumbaha Basbaaska leh

4. Cannellini Digir

Wadarta borotiinka: 8 garaam halkii & frac12; koob, la kariyey

Digirta cannellini ee isku dhafan (mararka qaarkood loo yaqaan digirta cad) waxay ku faantaa tan oo fiber ah, oo ay weheliso nafaqooyinka muhiimka ah ee naxaasta, folate iyo birta iyo antioxidants-ka ilaaliya wadnaha. Waa kareem, dhoobo leh oo aad bay ugu fiican yihiin saladh leh squash ama maraq iyo maraq yaanyo ku salaysan.

Isku day:

• Salad Squash la dubay oo ay ku jirto Digirta Cad, Burburka Rootiga iyo Liin dhanaanta
• Digirta Cannellini oo la dubay oo leh Prosciutto iyo dhir
• Digir cad oo leh Rosemary iyo basasha karamellized
• Tamaandhada iyo fuudka digirta cad ee rootiga

5. Chickpeas

Wadarta borotiinka: 7 garaam halkii & frac12; koob, la kariyey

Chickpeas Waxay caan ku yihiin sabab: Ka sokow borotiinka, waxay ka buuxaan folate, birta, fosfooraska iyo fiber-habeeya dheefshiidka. U diyaari curry kareem leh, oo salad dushiisa lagu shiilay ama loo beddelay burger khudradeed.

Isku day:

• Chickpea iyo Curry Qumbaha Qumbaha
• Salad caleen ah oo leh digir jilicsan
• Chickpeas la kariyey ee Julia Turshen oo leh basbaaska iyo zucchini
• Feta oo lagu dubay toon iyo chickpeas
• Burgarka Chickpea
• Sandwich Salad Chickpea oo la jajabiyey

6. Digirta Pinto

Wadarta borotiinka: 7 garaam halkii & frac12; koob, la kariyey

Digirta dufanka leh, ee nafaqadu waxay ka kooban tahay 20 boqolkiiba qiimaha maalinlaha ah ee lagu taliyey ee birta koobkiiba, iyo 28 boqolkiiba RDV ee fitamiin B1, kaas oo ka caawiya jidhkaaga inuu cuntada u beddelo tamar. Ku tijaabi bariiska caadiga ah iyo digirta ama pozole Mexican ah.

Isku day:

• Bariiska iyo digirta qaabka guriga
• pozole cagaaran

7. Lima Beans

Wadarta borotiinka: 5 garaam halkii & frac12; koob, la kariyey

Marka laga soo tago dhammaan borotiinkaas, hal koob oo digir ah ayaa ka kooban sagaal garaam oo fiber ah, oo ay la socoto xaddi la taaban karo oo bir iyo potassium ah. Waxay yihiin doorasho caadi ah oo loogu talagalay succotash, laakiin sidoo kale waxay iftiimaan naftooda.

Isku day:

• Lima Bean Butternut Succotash
• Digirta Subagga Koonfureed
• Koonfurta Succotash oo leh Okra, Galleyda iyo Tamaandhada

8. Digirta cagaaran

Wadarta borotiinka: 4 garaam halkii & frac12; koob, la kariyey

Digirta yar yar waxay u adeegtaa qaar ka mid ah borotiinka halista ah, waxayna sidoo kale qani ku yihiin fiitamiinada A, B1, C iyo K. Plus, waxay ku dhadhamiyaan wax kasta oo laga soo bilaabo cuntooyinka badda ilaa jiiska iyo digaaga.

Isku day:

• Scallops badeed leh oo leh digir cagaaran, reexaanta iyo shallots
• Maraq digir guga oo reex ah
• Digir laba jibaaran, Prosciutto iyo Platter Burrata
• Asparagus, digir iyo Ricotta Tarts
• Salad digir ah oo sonkor ah oo leh Chevre Ranch
• Digaag iyo Snap Pea Walaaq-shiil

9. sprouts soybean

Wadarta borotiinka: 5 garaam halkii & frac12; koob, ceeriin

Haddii aad u malaysay in biqilyada sandwichkaaga ay ahaayeen qurxin, mar kale ka fikir. Waxay ku badan yihiin borotiinka, fiitamiinnada B sida niacin, riboflavin, thiamin iyo folate, iyo sidoo kale fiitamiinada A, C iyo K. Isku day sidii maraq ama baaquli khudradeed.

Isku day:

• Bowladaha Bibimbap
• 15-daqiiqo Khiyaamo suuf Thai ah
• Vegan Qunbaha Maraq Qunbaha Kareemka ah
• Dheriga degdega ah ee Vegan Pho

10. Mushrooms

Wadarta borotiinka: 3 garaam halkii & frac12; koob, la kariyey

Mushrooms waa il-calool-yar, il fibreer sare leh oo aan borotiinka kaliya ka helin, laakiin sidoo kale fitamiin D-ga, zinc-ka difaaca jirka iyo potassium, kaas oo hoos u dhigi kara cadaadiska dhiigga. U isticmaal sidii hilib dhadhan fiican leh oo baastada ama sida dusha sare ee pizza .

Isku day:

• 20-daqiiqo likaha Stroganoff
• Vegetable Wellington oo leh likaha iyo Spinach
• Mushrooms Portobello Waxaa ka buuxa Risotto Barley
• Easy Skillet Linguine oo leh likaha Trumpet 'Scallops'

11. Spinach

Wadarta borotiinka: 6 garaam 1 koob, la kariyey

Koob koob, isbinaajka aad buu u yar yahay kalooriyada laakiin waxa ku badan borotiinka iyo fiitamiinada iyo macdanta kale ee muhiimka ah, sida fiitamiinada A, C iyo K, folate, iron, magnesium, calcium iyo potassium. Waa wax badan in la bootiyo oo lagu daro baastada, smoothies iyo saladh, ama iskeed u adeegto.

Isku day:

• Spinach labeen qumbaha
• Spinach iyo Saddex-jiis oo qolof leh
• Balsamic Brown Butter Tortellini oo leh Spinach iyo Hazelnuts
• Isbinaajkii Ina Garten ee la dubay iyo zucchini

12. Artichokes

Wadarta borotiinka: 5 garaam 1 koob, la kariyey

Artichokes waxaa ka buuxa nafaqooyin muhiim ah sida birta, potassium iyo fiitamiinada A iyo C, oo lagu daray inay ku faanaan isku dhafka borotiinka iyo fiber-ka. U rog iyaga oo ka dhigaya maraqa kiriimka caadiga ah ama isku day biisa ama baasto ama cunto-cunto ahaan. (Psst: Waa kan sida loo kariyo mid haddii aadan waligaa samayn.)

Isku day:

• Artichokes duban oo leh toon Aioli oo wax lagu dhuuqo
• Baastada jiiska ee riyaha leh isbinaajka iyo artichokes
• Isbinaajka Artichoke Squares
• Pizza Flatbread la dubay oo leh Artichoke, Ricotta iyo liin

13. Brokoli

Wadarta borotiinka: 5 garaam 1 koob, la kariyey

Marka laga reebo inuu yahay isha wanaagsan ee borotiinka, brokoli waxa ku badan fiber, iron, calcium, selenium iyo vitamins B. Waa macaan la dubay ama lagu dubay wax ka yar milix iyo basbaas, ama xitaa waxay u rogtay qolof yar oo pizza ah oo beddeleysa.

Isku day:

• Broccoli basbaaska leh
• Broccoli Pan-Roasted 'Steaks' oo leh toon-Sisinta Vinaigrette
• Brokoli la jarjaray oo leh Sriracha Almond Sauce
• Broccoli Margherita Pizza

14. Brussels sprouts

Wadarta borotiinka: 5 garaam 1 koob, la kariyey

Hal koob oo la kariyey Brussels sprouts ka kooban yahay a kaaga Fiitamiinada-150 boqolkiiba qaadashada lagu taliyey ee fitamiin C iyo 250 boqolkiiba fitamiin K- oo lagu daray fiber, borotiin iyo xeryahooda ka hortagga bararka. Haddi la dubay, la shiiday, lagu rusheeyey Parm ama lagu duudduubay hilib doofaar, waxay ku daraan cunto kasta oo dhadhan fiican leh (iyo caafimaad leh).

Isku day:

• Cacio iyo Pepe Brussels sprouts
• Brussels sprouts Skillet oo leh jajab rooti ah oo qallafsan Pancetta-toon
• Qaniinyada sprout Parmesan ee Brussels
• Dorie Greenspan's Maple Syrup iyo Mustard Brussels sprouts
• sprouts Brussels basbaas dubay
• Brussels sprouts Sliders
• sprouts Brussels-Bacon-ku-soo-duubnaa
• Brussels Sprouts Latkes

15. Asparagus

Wadarta borotiinka: 4 garaam 1 koob, la kariyey

Tani guga jecel Waxaa laga yaabaa in lagu yaqaanno samaynta saxarka ur la yaab leh, laakiin sii wad cunista: Waxaa ka buuxa fiitamiinada A, C, E, K, iyo B6, oo ay weheliso folate, iron, copper, calcium iyo fiber marka lagu daro borotiinka sare. Ma doonaysaa hab cusub oo aad ku diyaariso? Ku dhex tuur salad leh miro badan oo dhagax ah.

Isku day:

• Hal-Ukun-Pan oo leh Asparagus iyo Tamaandho
• Asparagus Caesar Salad
• Asparagus Flatbread
• 20-daqiiqo Salad Burrata ah oo ay ku jiraan Khudaar dhagax ah iyo dhir

16. Galley macaan

Wadarta borotiinka: 4 garaam 1 koob, la kariyey

Macaan, jilicsan hadhuudhkii Waxaa ka buuxa borotiin iyo fiber, iyo sidoo kale fiitamiinada B ee muhiimka ah iyo macdano sida zinc, magnesium iyo iron, sidaas darteed lacag caddaan ah marka ay tahay xilli . Waxaan u jecelnahay sida xiddigta saladhka ama lagu qaso maraq kareem leh.

Isku day:

• Kaarboonka Galeyda basbaaska leh
• Galleyda iyo Salad yaanyo leh Feta iyo lime
• Fudud 5-Maraq galley ka kooban
• Corn Fritter Caprese oo leh fersken iyo yaanyo

17. Baradhada cas

Wadarta borotiinka: 4 garaam halkii 1 baradho dhexdhexaad ah, la kariyey

Dhammaan baradhada waa quwadaha borotiinka sirta ah, laakiin baradhada cas waxay si gaar ah ugu jiraan fiber, iron iyo potassium maqaarkooda. Marka laga reebo salad baradho, isku day iyaga oo barbar socda hilibka doofaarka ama lagu dubay jajabyada guriga lagu sameeyo.

Isku day:

• Issteak Skillet oo leh dhir iyo baradho
• Baradho duban 'Chips' oo raran
• Baradhada Domino
• Patatas Bravas oo leh Saffron Aioli

18. Bariiska duurjoogta ah

Wadarta borotiinka: 3 garaam 1 koob, la kariyey

Maadaama bariiska duurjoogta ah uu ka yimid cawska, farsamo ahaan waxaa lagu tiriyaa sida khudradda-mid borotiinka hodan ku ah taas. Waxa kale oo hodan ku ah fiber, manganese, fosfooraska, magnesium iyo zinc. Ka hel faa'iidooyinkeeda maraq kareem leh ama baaquli Buddha oo soo cusboonaysiiya.

Isku day:

• Qunyar-kariye Digaag labeen ah iyo maraq bariiska duurjoogta ah
• Bowl Buddha oo leh Kale, Avokado, Orange iyo Bariiska duurjoogta ah

19. Avocado

Wadarta borotiinka: 3 garaam 1 koob, oo la jarjaray

Yaab, labeen avokado waxa ku jira xaddi hufan oo borotiin ah adeeg kasta. Haddii aad u baahan tahay sabab dheeraad ah oo aad ku dhimi karto rootiga avo, waxa kale oo ku jira xaddi wanaagsan oo fiber, fitamiin E, folate, potassium iyo fiitamiinnada B. U dhex gal macmacaan shukulaatada ah si aad u hesho nafaqo dheeraad ah iyo muuqaal riyo leh, ama ku dhex dar digsi ama maraqa baastada.

Isku day:

• Spaghetti oo leh maraqa baastada avokado
• Avocado Hummus oo basbaas ah
• Ukun lagu dubay Avocado
• Avocado bariis
• Avocado Tahini Dip
• Avocado Chocolate Mousse

20. Baradho macaan

Wadarta borotiinka: 2 garaam halkii 1 baradho macaan dhexdhexaad ah, la kariyey

Kuwaas khudaarta xididka waa il fara badan oo beta-carotene iyo fitamiin A marka lagu daro borotiinka iyo fiber-ka. Waxay sidoo kale hodan ku yihiin magnesium (kuwaas oo qaarkood ah waxbarashada waxay muujiyeen in laga yaabo inay ku caawiyaan walaac ), oo aad u macaan marka la dubay oo lagu shubay taco ama la cuno keligood.

Isku day:

• Baradho macaan oo la dubay oo leh Sriracha iyo lime
• Baradho macaan oo la dubay
• Baradhada macaan ee foornada lagu dubay oo ay ku jiraan Chickpeas Crispy iyo Maraqa Yogurt
• Tacos baradho macaan oo basbaas leh

LA XIRIIRA: 36 Cunto khudradeed oo borotiin badan leh oo aan gaajaysan kaa tagi doonin

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In La Ogaado

Ii Soo Dir Emayl Muuji Goobta