1 - Kubatsira kwekudya michero
Miti yemiti inofanira kuva chikamu chekudya kwako nokuti yakakwirira mufiber, protein, mineral uye B mavitamini. Izvo zvinodhura uye iwe unogona kuzvichengeta kwenguva yakareba. Zvechokwadi, ndinofunga kuti iwe unofanirwa kudya katatu mbeu dzebhinzi, lentils kana peas vhiki imwe neimwe. Flip nepakati peSladeshow kuti udzidze zvakawanda pamusoro pezvitsva zvandinoda.
2 - Dema-Eyed Peas
Imwe kapu yemaperesi ane mavara yakasviba ane 11 gm fiber uye 13 gramu mapuroteni. Vanowanzobatanidzwa pamwe chete nehombodo kana bhakoni uye zvinowanikwa muHoppin 'John mapeji, asi zvinogonawo kushandiswa muzvingwa uye saladi.
3 - Chickpeas
Chickpeas inonziwo mazai egarbanzo. Vanowanzoshanda sechikamu chemashure, asi michero yavo inovaka inoita kuti vakwanise kutapira uye kutora saladi. Imwe mukombe wechickpeas inopfuura 14 gramu protein uye 12 gramu fiber.
4 - Green Peas
Rimwe kapu yemaperesi ine magiramu mashanu fiber uye inenge magiramu matanhatu emaprotheni. Peas inodererawo mumakirori akaenzaniswa nemimwe michero - imwe kapu yakagadzirwa peas ine 83 makori. Mazai matsva anonaka, asi pfungwa yakanaka kuchengetedza bhegi kana maviri emazai akaoma pamaoko, ivo zviri nyore kugadzirira.
5 - Cannellini Beans
Cannellini nyemba dzakawanda dzakachena nyeredzi dzinozivikanwawo sevhenu vetsvuku. Vane ruvara rwakanaka asi vanobatisisa maitiro avo kana vakagadzirwa, saka ivo vakakwana kumashizha kana ndiro uko iwe uchida kuti mahairire arambe akazara. Imwe kapu ye cannellini nyemba ine mapurogiramu anenge 15 gramu uye 11 gramu fiber.
6 - Northern Beans
Nzvimbo Dzakasimwa Kubva Kumusoro Dzakanyanya kudarika zvinogona kudyiwa ne cannellini nyemba, uye dzine ruvara rwekurima. Asi ivo vanozoshanda zvakanaka muchepe chero ipi zvayo inodana mahonji machena. Imwe mukombe weHuru Yenyika Kubva Nenyuchi ine 8 gramu maprotheni uye 7 gm fiber .
7 - Navy Beans
Navy nyemba ndezvidhinha zviduku zvakachena nekunaka kwakanyatsonaka kunowanzoshandiswa mumitambo yakagadzirwa mhondi. Vanogona kuparara vari voga kuitira kuti vakwanise mu purees, stews, uye soups. Imwe mukombe weNavy nyemba ine 15 gramu mapuroteni uye 19 gm fiber.
8 - Pinto Nyuchi
Pinto nyeredzi inowanzoshandiswa muMexico kubika. Vanoshanda zvakanaka kune mapapiro ayo anoshevedza mazai akazara kana mashedheni. Imwe mukombe wepineti mahesheni ane mapurogiramu anenge 15 gramu uye 15 gm fiber.
9 - Mahesera eCranberry
Dhaniki rakanaka uye tan cranberry nyemba dzine unhu hwakanyoroka uye unobika munguva isingapfuuri awa. Ivo vanozivikanwawo sevana vemaRoma kana bhinzi. Imwe kapu yebhanhire yegranberry ine 17 gramu mapuroteni uye 15 gramu fiber.
10 - Zvitsvuku zveeyi
Nyeredzi tsvuku tsvuku ndeimwe yehairi huru. Ndiyo mahairi anonyanya kushandiswa mu chile mapeji. Rimwe kapu yemafungi eitsvo ine 17 gramu mapuroteni uye kupfuura 16 gramu fiber.
11 - Lima Nhamba
Lima nyemba dzine unhu hwakanaka uye unhu hwakanaka. Vanoshanda zvakanaka sechidimbu chekudya kana sechinhu chinogadzirwa mumasobho, saladi, uye casseroles. Imwe kapu yemabhandi eLima ine mapurogiramu ane 15 gramu uye 13 gm fiber.
12 - Lentils
Lentile inonaka, inotakura mapuroteni uye inenge iri nyore - kwete kushayiwa. Vanongotora maminitsi makumi maviri chete kuti vabike. Iwe uchawana mhando shomanana, kusanganisira yegoridhe, tsvuku uye nyema lenti.
13 - Nhamba yeHava
Fava nyemba inogona kutora basa shoma - unofanirwa kuvabvisa kubva kumahombekombe avo wozobvisa micheka yavo yakaoma. Asi ivo vakakodzera kuedza. Imwe mukombe wehava yehava ine 13 gramu mapurotini uye mapfumbamwe magiramu fiber.
Chinhu
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.