Zamasamba 20 Zokhala Ndi Mapuloteni Ochuluka Oti Muwonjezere Pazakudya Mwanu

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Mafunso a Pop: Mapuloteni ndi A) chofunika kwambiri cha macronutrient chomwe thupi lanu likufunikira kuti lipange ndi kukonzanso minofu, ndikupanga mahomoni ndi ma enzyme omwe amakupangitsani kugwira ntchito; B) opezeka nandolo, chimanga ndi katsitsumzukwa; kapena C) onse A ndi B.

Mukadadziwa kuti yankho ndi C, zikomo, chifukwa zimakhala kuti mapuloteni sizinthu zomwe mungapeze podya nyama, nsomba, nyemba, tofu , yoghurt, tchizi, mtedza ndi mazira . Pamene izo ndi zakudya zabwino magwero, mapuloteni amapezekanso ochepa mu zipatso ndi masamba.

Malinga ndi National Academy of Medicine , akuluakulu ayenera kukhala ndi cholinga chochepetsera 0,8 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi, kapena pafupifupi magalamu 7 pa mapaundi 20 aliwonse. Kuphatikizika kwa kapu ya masamba aliwonse kumapereka zomanga thupi zosakwana magalamu khumi, ndiye kuti, muyenera kudya mapaundi a broccoli kuti mukwaniritse zosowa zanu zatsiku ndi tsiku popanda gwero lina la mapuloteni. Phindu lenileni la kudya zakudya zamasamba ndi mavitamini ena ndi michere yomwe gulu lazakudya limapereka, kuphatikiza ma fiber ndi ma carbs opatsa mphamvu. Ndipo ngati mutagwirizanitsa mlingo wanu wa tsiku ndi tsiku wa masamba ndi chakudya china chokhala ndi mapuloteni, ndiye kuti muli kwenikweni kuphika ndi gasi.

Pano, masamba 20 okhala ndi mapuloteni ambiri * kuti muwonjezere pazakudya zanu (kuphatikizanso malingaliro a maphikidwe kuti akulimbikitseni).

_{*Zida zonse zazakudya zotengedwa kuchokera ku USDA .}

Zogwirizana: Zakudya 30 Zokhala Ndi Mapuloteni Ambiri Zomwe Sizikhala Zotopetsa ndi Mbatata

1. Edamame

Mapuloteni onse: 9 gm pa pa ½ chikho, chophika

Chifukwa chokhala okulumwa kwambiri, soya wophikidwa wa edamame - amanyamula phula la mapuloteni, komanso fiber, calcium, folate, iron ndi vitamini C. Yesani zokazinga, zophika ndi zokometsera kapena zoyeretsedwa mu divi.

Yesani:

• Wokazinga Edamame
• Edamame Hummus
• Easy Edamame Kufalikira

2. Nyemba

Mapuloteni onse: 8 gm pa pa ½ chikho, chophika

Mphesa ali ochuluka kwambiri mu ulusi, potaziyamu, folate, ayironi komanso, inde, mapuloteni, motero amapanga nyama yabwino kwambiri m'malo mwa odya zamasamba ndi masamba. Kuonjezera apo, iwo amasinthasintha mokwanira kuti apite mu casseroles, soups ndi saladi mofanana.

Yesani:

• Msuzi Wowotcha Wothira ndi Masamba Wokazinga
• Saladi ya Radicchio, Lentil ndi Apple yokhala ndi Kavalidwe ka Cashew Wavegan
• Msuzi Wosavuta Wamphika Umodzi Lentil Kielbasa
• Ndimu-Tahini Saladi ndi mphodza, Beets ndi kaloti
• Kolifulawa Rice Bowl ndi Curried Lentils, Kaloti ndi Yogurt

3. Nyemba Zakuda

Mapuloteni onse: 8 gm pa pa ½ chikho, chophika

Kaya mumasankha zouma kapena zamzitini nyemba zakuda , mudzapeza mapuloteni, carbs ndi fiber zomwe zimawapangitsa kukhala odzaza komanso opatsa thanzi. Amakhalanso ndi calcium, magnesium, manganese, mkuwa ndi zinc. Timawakonda mu chili, tacos komanso ngakhale hummus.

Yesani:

• Chili Chokoma cha Mbatata ndi Turkey ndi Nyemba Zakuda
• Saladi ya Avocado ndi Black Bean Pasta
• Black Bean Hummus
• Mbatata Wotsekemera ndi Black Bean Tacos wokhala ndi Blue Cheese Crema
• Msuzi Wofulumira komanso Wosavuta wa Coconut Black Nyemba

4. Cannellini Nyemba

Mapuloteni onse: 8 magalamu pa & frac12; chikho, chophika

Nyemba za cannellini zosunthika (zomwe nthawi zina zimatchedwa nyemba zoyera) zili ndi matani a ulusi, kuphatikiza michere yofunika yamkuwa, folate ndi chitsulo komanso yoteteza mtima. Iwo ndi okoma, apansi ndipo amapita bwino mu saladi ndi sikwashi kapena supu ya phwetekere ndi mphodza.

Yesani:

• Saladi Yowotcha Sikwashi Ndi Nyemba Zoyera, Zinyenyeswazi Zamkate ndi Ndimu Yosungidwa
• Nyemba za Braised Cannellini yokhala ndi Prosciutto ndi Herbs
• Nyemba Zoyera ndi Rosemary ndi Caramelized anyezi
• Msuzi wa Tomato ndi White Nyemba pa Toast

5. Nkhuku

Mapuloteni onse: 7 gm pa pa ½ chikho, chophika

Nkhuku ndi otchuka pazifukwa zina: Kuphatikiza pa mapuloteni, ali odzaza ndi folate, iron, phosphorous ndi fiber yomwe imayendetsa kugaya. Atumikireni mu curry yokometsera, atakulungidwa pamwamba pa saladi kapena kusinthidwa kukhala burger ya veggie.

Yesani:

• Chickpea ndi Masamba a Coconut Curry
• Saladi ya Kale ndi Crispy Chickpeas
• Julia Turshen's Stewed Chickpeas ndi Tsabola ndi Zukini
• Feta Yophika ndi Garlicky Kale ndi Nkhuku
• Chickpea Burgers
• Sandwichi ya Saladi Yophwanyidwa ya Chickpea

6. Nyemba za Pinto

Mapuloteni onse: 7 gm pa pa ½ chikho, chophika

Dothi, nyemba za pinto zili ndi 20 peresenti yamtengo wapatali wachitsulo tsiku lililonse, kuphatikizapo 28 peresenti ya RDV ya vitamini B1, yomwe imathandiza thupi lanu kusintha chakudya kukhala mphamvu. Yesani mpunga ndi nyemba kapena pozole yaku Mexico.

Yesani:

• Mpunga Ndi Nyemba
• green pozole

7. Nyemba za Lima

Mapuloteni onse: 5 gm pa pa ½ chikho, chophika

Kuphatikiza pa mapuloteni onsewa, kapu imodzi ya nyemba za lima imakhala ndi magalamu asanu ndi anayi a fiber, kuphatikiza chitsulo ndi potaziyamu wambiri. Ndiwo kusankha kwachikale kwa succotash, komanso kuwunikira paokha.

Yesani:

• Lima Bean Butternut Sucotash
• Nyemba za Butter Zakumwera
• Southern Succotash ndi Okra, Chimanga ndi Tomato

8. Nandolo Zobiriwira

Mapuloteni onse: 4 gm pa pa ½ chikho, chophika

Nandolo ting'onoting'onoting'onoting'ono timakhala ndi mapuloteni ochuluka, komanso ndi mavitamini A, B1, C ndi K. Komanso, amakoma ndi chirichonse kuchokera ku nsomba zam'madzi mpaka tchizi ndi nkhuku.

Yesani:

• Msuzi wa Seared Scallops ndi Nandolo Zobiriwira, Mint ndi Shallots
• Msuzi wa Pea wa Spring ndi Mint
• Pea Wawiri, Prosciutto ndi Burrata Platter
• Katsitsumzukwa, Pea ndi Ricotta Tarts
• Sukari Snap Pea Saladi yokhala ndi Chèvre Ranch
• Chicken ndi Snap Pea Stir-Fry

9. Mphukira za Soya

Mapuloteni onse: 5 gm pa pa ½ kapu, yaiwisi

Ngati mumaganiza kuti mphukira pa sangweji yanu ndi zokongoletsa chabe, ganiziraninso. Amakhala ndi mapuloteni ambiri, mavitamini a B monga niacin, riboflavin, thiamin ndi folate, komanso mavitamini A, C ndi K. Yesani iwo monga chowonjezera pa supu kapena mbale ya veggie.

Yesani:

• Bibimbap Bowls
• 15-Mphindi 15 Wonyenga wa Pad Thai
• Vegan Slow-Cooker Detox Coconut Msuzi
• Instant Pot Vegan Pho

10. Bowa

Mapuloteni onse: 3 gm pa pa ½ chikho, chophika

Bowa ndi gwero lochepa la cal, lapamwamba la fiber osati mapuloteni okha, komanso vitamini D, zinki zolimbitsa chitetezo cha mthupi ndi potaziyamu, zomwe zingachepetse kuthamanga kwa magazi. Gwiritsani ntchito ngati choloweza m'malo mwa nyama pastas kapena ngati kuphika pa pizza .

Yesani:

• 20-Mphindi Bowa Stroganoff
• Vegetable Wellington yokhala ndi Bowa ndi Sipinachi
• Bowa wa Portobello Wodzaza ndi Barley Risotto
• Easy Skillet Linguine yokhala ndi Lipenga Bowa 'Scallops'

11. Sipinachi

Mapuloteni onse: 6 gm pa pa 1 chikho, chophika

Cup kwa cup, sipinachi ali ndi ma calories otsika kwambiri koma ali ndi mapuloteni ambiri ndi mavitamini ndi mchere wina wofunikira, monga mavitamini A, C ndi K, folate, iron, magnesium, calcium ndi potaziyamu. Zimakhala zosunthika poyambira ndipo zimapanga chokoma kuwonjezera pa pasitala, smoothies ndi saladi, kapena zimaperekedwa zokha.

Yesani:

• coconut Cream Sipinachi
• Sipinachi ndi Zipolopolo Zopangidwa ndi Tchizi Zitatu
• Balsamic Brown Butter Tortellini yokhala ndi Sipinachi ndi Hazelnuts
• Sipinachi Yophika ya Ina Garten ndi Zukini

12. Titichoke

Mapuloteni onse: 5 gm pa pa 1 chikho, chophika

Artichokes ali odzaza ndi michere yofunika monga chitsulo, potaziyamu ndi mavitamini A ndi C, kuphatikiza amadzitamandira kuti kuphatikiza kokhutiritsa kwa mapuloteni ndi fiber. Asintheni kuti akhale otsekemera amtundu wapamwamba kapena yesani pitsa kapena pasitala kapena ngati chokometsera. (Psst: Umu ndi momwe mungaphikire imodzi ngati simunachitepo.)

Yesani:

• Wokazinga Artichokes ndi Garlic Aioli kwa Dipping
• Mbuzi Tchizi Pasta ndi Sipinachi ndi Artichokes
• Sipinachi Artichoke Squares
• Pizza Yowotchedwa Flatbread ndi Artichoke, Ricotta ndi Lemon

13. Broccoli

Mapuloteni onse: 5 gm pa pa 1 chikho, chophika

Kupatula kukhala gwero labwino la mapuloteni, burokoli ali ndi fiber, iron, calcium, selenium ndi mavitamini a B. Ndizokoma zokazinga kapena zophikidwa pang'ono kuposa mchere ndi tsabola, kapenanso kusandulika kukhala choloŵa mmalo cha pizza chochepa cha carb.

Yesani:

• Zokometsera Broccoli Sauté
• Broccoli Wokazinga Pan 'Steaks' ndi Garlic-Sesame Vinaigrette
• Broccoli Yotentha yokhala ndi Sriracha Almond Butter Sauce
• Pizza ya Broccoli Margherita

14. Zipatso za Brussels

Mapuloteni onse: 5 gm pa pa 1 chikho, chophika

Chikho chimodzi chophika Zomera za Brussels lili ndi a wanu mavitamini-150 peresenti ya zakudya zovomerezeka za vitamini C ndi 250 peresenti ya vitamini K-kuphatikizapo fiber, mapuloteni ndi mankhwala oletsa kutupa. Kaya zokazinga, zophikidwa, zophikidwa ndi Parm kapena zokutidwa ndi nyama yankhumba, zimapanga chokoma (ndi chathanzi) kuwonjezera pa chakudya chilichonse.

Yesani:

• Cacio ndi Pepe Brussels Zikumera
• Skillet ya Brussels imamera ndi Crispy Pancetta-Garlic Breadcrumbs
• Crispy Parmesan Brussels Mphukira Kuluma
• Dorie Greenspan's Maple Syrup ndi Mustard Brussels Ziphuphu
• Zokometsera Zokazinga za Brussels
• Ziphuphu za Brussels Slider
• Crispy Bacon-Wokutidwa ndi Brussels Ziphuphu
• Zipatso za Brussels Latkes

15. Katsitsumzukwa

Mapuloteni onse: 4 gm pa pa 1 chikho, chophika

Izi masika wokondedwa Zitha kudziwika kuti zimapangitsa kuti mkodzo wanu ukhale wodabwitsa, koma pitirizani kudya: Umakhala ndi mavitamini A, C, E, K, ndi B6, kuphatikizapo folate, iron, mkuwa, calcium ndi fiber kuwonjezera pa mapuloteni ake ambiri. Mukufuna njira yatsopano yokonzera? Ponyani mu saladi ndi zipatso zambiri zamwala.

Yesani:

• Mazira a Pan One ndi Katsitsumzukwa ndi Tomato
• Katsitsumzukwa Kaisara saladi
• Katsitsumzukwa Flatbread
• 20-Mphindi Burrata Saladi Ndi Mwala Zipatso ndi Katsitsumzukwa

16. Chimanga Chokoma

Mapuloteni onse: 4 gm pa pa 1 chikho, chophika

Wokoma, wachifundo chimanga pa chisononkho ali wodzaza ndi mapuloteni ndi fiber, komanso mavitamini a B ofunikira ndi mchere monga zinki, magnesium ndi chitsulo, choncho ndalama zikakhala mu nyengo . Timakonda ngati nyenyezi mu saladi kapena kusakaniza mu supu yokoma.

Yesani:

• Spicy Corn Carbonara
• Saladi ya chimanga ndi tomato ndi Feta ndi mandimu
• Msuzi Wachimanga Wosavuta wa 5
• Corn Fritter Caprese ndi Mapichesi ndi Tomato

17. Mbatata Yofiira

Mapuloteni onse: 4 gm pa pa 1 sing'anga mbatata, yophika

Zonse mbatata ndi chinsinsi cha mapuloteni, koma mbatata zofiira zimakhala ndi fiber, iron ndi potaziyamu wambiri pakhungu lawo. Kupatula saladi ya mbatata, yesani pamodzi ndi steak kapena kuphika mu tchipisi topanga tokha.

Yesani:

• Skillet Steak ndi Katsitsumzukwa ndi Mbatata
• Mbatata Yodzaza 'Chips'
• Mbatata ya Domino
• Patatas Bravas ndi safironi Aioli

18. Mpunga Wakuthengo

Mapuloteni onse: 3 gm pa pa 1 chikho, chophika

Popeza mpunga wakuthengo umachokera ku udzu, mwaukadaulo umaonedwa ngati ndiwo zamasamba —ndiponso uli ndi mapuloteni ambiri. Lilinso ndi fiber, manganese, phosphorous, magnesium ndi zinc. Pezani zabwino zake mu supu yokoma kapena mbale yotsitsimula ya Buddha.

Yesani:

• Slow-Cooker Creamy Chicken ndi Wild Rice Soup
• Buddha Bowl ndi Kale, Avocado, Orange ndi Wild Rice

19. Peyala

Mapuloteni onse: 3 gm pa pa 1 chikho, chodulidwa

Chodabwitsa, chokoma peyala imakhala ndi mapuloteni okwanira pa kutumikira. Ngati mukufunikira chifukwa chowonjezera pa tositi ya avo, ilinso ndi kuchuluka kwa fiber, vitamini E, folate, potaziyamu ndi mavitamini a B. Ilowetseni mu mchere wa chokoleti kuti mukhale ndi zakudya zowonjezera komanso zowoneka bwino, kapena muphatikize mu divi kapena msuzi wa pasitala.

Yesani:

• Spaghetti ndi Msuzi wa Avocado Pasta
• Zokometsera Avocado Hummus
• Mazira Ophika mu Avocado
• Mpunga wa Avocado
• Avocado Tahini Dip
• Avocado Chocolate Mousse

20. Mbatata

Mapuloteni onse: 2 gm pa pa 1 mbatata yosakaniza, yophika

Izi masamba masamba ndi magwero ambiri a beta-carotene ndi vitamini A kuwonjezera pa mapuloteni awo ndi fiber. Amakhalanso olemera mu magnesium (omwe ena maphunziro zomwe zikuwonetsa zingathandize nkhawa ), ndipo amakoma kwambiri akawotcha ndi kuikidwa mu taco kapena kudyedwa paokha.

Yesani:

• Mbatata Wokazinga Ndi Sriracha ndi Laimu
• Zowotcha Mbatata Fries
• Mbatata Wokazinga mu Ovuni Ndi Nkhuku Za Crispy ndi Msuzi wa Yogurt
• Zokometsera Mbatata Tacos

Zogwirizana: 36 Zakudya Zamasamba Zamasamba Zambiri Zomwe Sizidzakusiyani Njala

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