Meroho e 20 e nang le protheine e phahameng eo u ka e kenyang lijong tsa hau

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Potso ea pop: Protein ke A) macronutrient ea bohlokoa eo 'mele oa hau o e hlokang ho haha ​​​​le ho lokisa mesifa, le ho hlahisa lihomone le li-enzyme tse u bolokang u sebetsa; B) e fumanoang lierekisi, poone le asparagus; kapa C) ka bobeli A le B.

Haeba u ne u tseba hore karabo ke C, congrats, hobane protheine ha se ntho eo u ka e fumanang feela ka ho ja nama, lijo tsa leoatleng, legumes, tofu , yogurt, chisi, linate le mahe . Ha ba ntse ba ba mehloli e molemo ka ho fetisisa ea lijo, protheine e boetse e fumanoa ka chelete e nyenyane ka litholoana le meroho.

Ho ea ka Sekolo sa Sechaba sa Meriana , batho ba baholo ba lokela ho ikemisetsa ho fumana bonyane ligrama tse 0,8 tsa protheine ka k'hilograma e le 'ngoe ea boima ba 'mele, kapa hoo e ka bang ligrama tse 7 bakeng sa lik'hilograma tse ling le tse ling tse 20. Halofo ea senoelo sa meroho leha e le efe e fanoeng ka kakaretso e tla fana ka ligrama tse ka tlaase ho tse leshome tsa protheine, ka hona, u tla tlameha ho ja lik'hilograma tsa broccoli ho finyella litlhoko tsa hau tsa letsatsi le letsatsi ntle le mohloli o mong oa protheine. Melemo ea 'nete ea ho ja lijo tse nang le meroho ke livithamine tse ling le limatlafatsi tse fanoang ke sehlopha sa lijo, hammoho le ho tlatsa fiber le lik'habohaedreite tse bolokang matla. 'Me haeba u kopanya tekanyo ea hau ea letsatsi le letsatsi ea meroho le lijo tse ling tse nang le protheine, joale u ruri ho pheha ka khase.

Mona, meroho e 20 e nang le protheine e phahameng * eo u ka e eketsang lijong tsa hau (hammoho le mehopolo ea recipe ho u khothatsa).

_{* Lintlha tsohle tsa phepo e nepahetseng li tsoa ho USDA .}

RELATED: Lijo tse 30 tse nang le protheine e phahameng tse sa jeseng li-steak le litapole

1. Edamame

Kakaretso ea protheine: 9 dikgerama ka ½ senoelo, se phehiloe

E le hore e be boholo ba ho loma, edamame-li-soya tse phehiloeng-li kenya liprotheine tse ngata, hammoho le fiber, calcium, folate, iron le vithamine C. Li leke li halikiloe, li phehiloe le ho nokoa kapa li hloekisitsoe ka har'a qopa.

E leke:

• Edamame e halikiloeng
• Edamame Hummus
• Ho Hasoa ha Edamame ho Bonolo

2. Lensisi

Kakaretso ea protheine: 8 dikgerama ka ½ senoelo, se phehiloe

Lensisi li na le fiber e ngata haholo, potasiamo, folate, tšepe le protheine, kahoo li etsa nama e ntle haholo bakeng sa batho ba jang meroho le ba jang nama. Ho feta moo, li na le mefuta e mengata e lekaneng ea ho kena ka casseroles, sopho le salate ka mokhoa o tšoanang.

E leke:

• Creamy Vegan Lentil le Meroho e Besitsoeng Bake
• Radicchio, Lentil le Salate ea Apole e nang le Vegan Cashew Dressing
• Pitsa e Bonolo ea Lentil Kielbasa Soup
• Salate ea Lemon-Tahini e nang le Lentile, Beet le Lihoete
• Cauliflower Rice Bowl le Curried Lentils, Lihoete le Yoghurt

3. Linaoa tse Ntšo

Kakaretso ea protheine: 8 dikgerama ka ½ senoelo, se phehiloe

Hore na o khetha e omisitsoeng kapa e kentsoeng ka makotikoting linaoa tse ntšo , u tla fumana tekanyo ea liprotheine, li-carbs le fiber tse etsang hore li tlatse le ho matlafatsa. Li boetse li ruile ka calcium, magnesium, manganese, koporo le zinki. Re li rata ka chili, tacos esita le hummus.

E leke:

• Litapole tse Monate le Turkey le Linaoa tse Ntšo
• Salate ea Avocado le Black Bean Pasta
• Black Bean Hummus
• Litapole tse Monate le Black Bean Tacos tse nang le Blue Cheese Crema
• Sopho e potlakileng le e Bonolo ea Coconut Black Bean Soup

4. Linaoa tsa Cannellini

Kakaretso ea protheine: ligrama tse 8 ka & frac12; senoelo, se phehiloe

Linaoa tsa cannellini tse feto-fetohang (tseo ka linako tse ling li bitsoang linaoa tse tšoeu) li na le lithane tsa fiber, hammoho le limatlafatsi tsa bohlokoa tsa koporo, folate le tšepe le li-antioxidants tse sireletsang pelo. Li monate, li na le mobu 'me li tsamaea hantle ka salate e nang le squash kapa sopho e entsoeng ka tamati le li-stew.

E leke:

• Salate ea Squash e Besitsoeng le Linaoa Tse Tšoeu, Li-breadcrumbs le Lemon e Sirelelitsoeng
• Linaoa tsa Braised tsa Cannellini tse nang le Prosciutto le Litlama
• Linaoa tse tšoeu tse nang le Rosemary le Caramelized Eiee
• Sechu sa Tamati le Linaoa Tse Tšoeu holim'a Toast

5. Lierekisi

Kakaretso ea protheine: 7 dikgerama ka ½ senoelo, se phehiloe

Lierekisi li tumme ka lebaka: Ho phaella ho protheine, li tletse folate, tšepe, phosphorus le fiber e laolang tšilo ea lijo. Li sebeletse ka kheri e monate, e halikiloeng ka holim'a salate kapa e fetotsoe burger ea veggie.

E leke:

• Chickpea le Meroho Kokonate Curry
• Salate ea Kale e nang le Crispy Chickpeas
• Li-chickpeas tse halikiloeng tsa Julia Turshen tse nang le Pepper le Zucchini
• Feta e Baked le Garlicky Kale le Chickpeas
• Li-burgers tsa Chickpea
• Sandwich ea salate e pshatlehileng ea Chickpea

6. Linaoa tsa Pinto

Kakaretso ea protheine: 7 dikgerama ka ½ senoelo, se phehiloe

Linaoa tsa letsopa, tse nang le linate li na le karolo ea 20 lekholong ea boleng ba letsatsi le letsatsi ba tšepe e khothalletsoang ka senoelo, hammoho le karolo ea 28 lekholong ea RDV bakeng sa vithamine B1, e thusang 'mele oa hao ho fetola lijo hore e be matla. Li leke ka raese le linaoa tsa khale kapa pozole ea Mexico.

E leke:

• Homestyle Rice le Linaoa
• pozole e tala

7. Linaoa tsa Lima

Kakaretso ea protheine: 5 dikgerama ka ½ senoelo, se phehiloe

Ho phaella ho protheine eo kaofela, senoelo se le seng sa linaoa tsa lima se na le ligrama tse robong tsa fiber, hammoho le tšepe e ngata le potasiamo. Ke khetho ea khale ea succotash, empa hape e khanya ka bobona.

E leke:

• Lima Bean Butternut Succotash
• Linaoa tsa Southern Butter
• Southern Succotash e nang le Okra, Poone le Tamati

8. Lierekisi tse tala

Kakaretso ea protheine: 4 dikgerama ka ½ senoelo, se phehiloe

Lierekisi tse nyenyane tse nyenyane li fana ka protheine e tebileng, hape li na le livithamine tse ngata A, B1, C le K. Ho feta moo, li latsoeha hantle ka ntho e 'ngoe le e' ngoe ho tloha ho lijo tsa leoatleng ho ea ho chisi le khoho.

E leke:

• Li-scallops tsa Seared tse nang le Lierekisi tse Tala, Mint le Shallots
• Sopho ea Pea ea Selemo le Mint
• Pea e Habeli, Prosciutto le Burrata Platter
• Asparagus, Pea le Ricotta Tarts
• Salate ea Pea ea Sugar Snap e nang le Chèvre Ranch
• Khoho le Snap Pea Stir-Fry

9. Lehlomela la Soybean

Kakaretso ea protheine: 5 dikgerama ka ½ senoelo, e tala

Haeba u ne u nahana hore limela tseo ka sandwich ea hau li monate feela, nahana hape. Li na le liprotheine tse ngata, li-vithamine tsa B tse kang niacin, riboflavin, thiamin le folate, hammoho le livithamine A, C le K. Li leke e le ho tlatsa sopho kapa sekotlolo sa veggie.

E leke:

• Likotlolo tsa Bibimbap
• Metsotso e 15 ea Pad Thai ea Cheater
• Vegan Slow-Cooker Detox Coconut Soup
• Instant Pitsa ea Vegan Pho

10. Li-mushroom

Kakaretso ea protheine: 3 dikgerama ka ½ senoelo, se phehiloe

Li-mushroom ke mohloli o tlaase oa cal, o nang le fiber e ngata eseng feela protheine, empa hape le vithamine D, zinki e matlafatsang 'mele oa ho itšireletsa mafung le potasiamo, e ka fokotsang khatello ea mali. Li sebelise e le phepelo ea nama e monate ho pasta kapa joalo ka ho tlatsa pitsa .

E leke:

• Metsotso e 20 ea Mushroom Stroganoff
• Vegetable Wellington e nang le li-mushroom le Spinach
• Li-mushroom tsa Portobello tse Kentsoeng ka Barley Risotto
• Easy Skillet Linguine le Trumpet Mushroom 'Scallops'

11. Spinach

Kakaretso ea protheine: 6 dikgerama ka kopi e le 1, e phehiloeng

Mohope oa senoelo, sepinichi e na le lik'hilojule tse tlase haholo empa e na le protheine e ngata le livithamine le liminerale tse ling tsa bohlokoa, joalo ka livithamini A, C le K, folate, tšepe, magnesium, calcium le potasiamo. E na le mekhoa e mengata ea ho qalisa 'me e etsa tlatsetso e monate ho li-pastas, li-smoothies le salate, kapa e sebelisoa ka boeona.

E leke:

• Kokonate Creamed Spinach
• Sepinachi le Likhetla tse Kentsoeng Cheese Tse Tharo
• Balsamic Brown Butter Tortellini e nang le Spinach le Hazelnuts
• Ina Garten's Baked Spinach le Zucchini

12. Artichokes

Kakaretso ea protheine: 5 dikgerama ka kopi e le 1, e phehiloeng

Artichokes e tletse limatlafatsi tsa bohlokoa joalo ka tšepe, potasiamo le livithamini A le C, 'me li ithorisa ka motsoako o khotsofatsang oa protheine le fiber. Li fetole hore e be setlolo sa khale sa tranelate kapa u li leke ka pizza kapa pasta kapa joalo ka monko o monate. (Pesst: Mona ke mokhoa oa ho pheha e le 'ngoe ha o so ka o etsa joalo.)

E leke:

• Artichokes e halikiloeng le Garlic Aioli bakeng sa Dipping
• Pasta ea Cheese ea Pōli e nang le Spinach le Artichokes
• Spinach Artichoke Squares
• Pizza e halikiloeng ea Bohobe bo Botle e nang le Artichoke, Ricotta le Lemon

13. Broccoli

Kakaretso ea protheine: 5 dikgerama ka kopi e le 1, e phehiloeng

Ntle le ho ba mohloli o motle oa protheine, broccoli e na le fiber e ngata, tšepe, calcium, selenium le livithamine tsa B. E monate e halikiloeng kapa e halikiloe ka letsoai le pepere, kapa e fetotsoe sebaka sa pizza e nang le carb e tlase.

E leke:

• Broccoli e monate e monate
• Broccoli e halikiloeng 'Steaks' le Garlic-Sesame Vinaigrette
• Broccoli e halikiloeng ka Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

14. Limela tsa Brussels

Kakaretso ea protheine: 5 dikgerama ka kopi e le 1, e phehiloeng

Komiki e le 'ngoe e phehiloeng Lihlahla tsa Brussels e na le a hao ea livithamine-karolo ea 150 lekholong ea ho kenngoa ha vithamine C le karolo ea 250 lekholong bakeng sa vithamine K-hammoho le fiber, protheine le metsoako e thibelang ho ruruha. Ebang li halikiloe, li halikiloe, li tšetsoe ka Parm kapa li phuthetsoe ka bacon, li etsa tlatsetso e monate (le e phetseng hantle) lijong life kapa life.

E leke:

• Cacio e Pepe Limela tsa Brussels
• Brussels Sprouts Skillet e nang le Crispy Pancetta-Garlic Breadcrumbs
• Crispy Parmesan Brussels Sprout Loma
• Limela tsa Dorie Greenspan's Maple Syrup le Mustard Brussels Sprouts
• Limela tse halikiloeng tsa Brussels tse halikiloeng
• Li-slider tsa Brussels li hlaha
• Limela tsa Brussels tse phuthetsoeng ka Crispy Bacon
• Limela tsa Brussels Latkes

15. Asparagus

Kakaretso ea protheine: 4 dikgerama ka kopi e le 1, e phehiloeng

Sena moratuoa oa selemo e ka 'na ea tsebahala ka ho etsa hore pee ea hau e be le monko o makatsang, empa u 'ne u je: E na le livithamine A, C, E, K, le B6, hammoho le folate, tšepe, koporo, calcium le fiber ho phaella ho protheine ea eona e phahameng. U batla mokhoa o mocha oa ho e lokisa? E lahlele ka salate e nang le litholoana tse ngata tsa majoe.

E leke:

• Mahe a Pan e le 'ngoe a nang le Asparagus le tamati
• Asparagus Cesare Salate
• Asparagus Flatbread
• Salate ea Burrata ea Metsotso e 20 e nang le Litholoana tsa Lejoe le Asparagus

16. Poone e monate

Kakaretso ea protheine: 4 dikgerama ka kopi e le 1, e phehiloeng

E monate, e bonolo poone ka sekotlong e tletse liprotheine le fiber, hammoho le livithamini tsa B tsa bohlokoa le liminerale tse kang zinki, magnesium le tšepe, kahoo chelete e kenang ha e nakong ea selemo . Re e rata e le naleli ka salate kapa e kopantsoe le sopho e monate.

E leke:

• Poone e monate ea Carbonara
• Salate ea Poone le Tomate e nang le Feta le Lime
• Sopho e Bonolo ea 5-Metsoako ea Poone
• Corn Fritter Caprese e nang le liperekisi le tamati

17. Litapole tse khubelu

Kakaretso ea protheine: 4 dikgerama ka 1 litapole tse mahareng, pheha

Tsohle litapole ke li-protein tse matla tsa lekunutu, empa litapole tse khubelu li na le fiber e ngata, tšepe le potasiamo letlalong la tsona. Ntle le salate ea litapole, li leke haufi le steak kapa li phehiloe ka li-chips tsa maiketsetso.

E leke:

• Skillet Steak le Asparagus le Litapole
• Loaded Baked Potato 'Chips'
• Litapole tsa Domino
• Patatas Bravas e nang le Saffron Aioli

18. Wild Rice

Kakaretso ea protheine: 3 dikgerama ka kopi e le 1, e phehiloeng

Kaha raese ea naha e tsoa joang, ka botsebi e nkoa e le meroho—e nang le protheine e ngata. E boetse e na le fiber e ngata, manganese, phosphorus, magnesium le zinki. Fumana melemo ea eona ka sopho e monate kapa sekotlolo sa Buddha se khathollang.

E leke:

• Slow-Cooker Creamy Chicken le Wild Rice Soup
• Buddha Bowl e nang le Kale, Avocado, Orange le Wild Rice

19. Avocado

Kakaretso ea protheine: 3 dikgerama ka kopi e le 1, e khaotsoe

Hoa makatsa, e le tranelate avocado e na le protheine e lekaneng bakeng sa ho sebeletsa. Haeba o hloka lebaka le eketsehileng la ho ja toast eo, e boetse e na le fiber e ngata, vithamine E, folate, potasiamo le livithamini tsa B. E kene ka har'a sopho e entsoeng ka chokolete bakeng sa limatlafatsi tse eketsehileng le monko oa litoro, kapa u e kopanye hore e be thipa kapa souuse bakeng sa pasta.

E leke:

• Spaghetti e nang le Soso ea Avocado Pasta
• Avocado Hummus e monate
• Mahe a Bakiloeng ka Avocado
• Avocado Rice
• Avocado Tahini Dip
• Avocado Chocolate Mousse

20. Litapole tse monate

Kakaretso ea protheine: 2 dikgerama ka 1 litapole tse mahareng, tse phehiloeng

Tsena meroho ea motso ke mohloli o mongata oa beta-carotene le vithamine A ho phaella ho protheine ea tsona le fiber. Li boetse li na le magnesium e ngata (eo ba bang ba e etsang lithuto li bontšitse li ka thusa ka matšoenyeho ), 'me e monate haholo ha e halikiloe le ho kenngoa ka har'a taco kapa e jeoa ka bobona.

E leke:

• Litapole tse halikiloeng tse nang le Sriracha le Lime
• Li-Fries tse Bakiloeng tsa litapole tse monate
• Litapole tse halikiloeng ka ontong tse nang le lierekisi tsa Crispy Chickpeas le Soso ea Yoghurt
• Li-Tacos tsa litapole tse monate

RELATED: Lijo tse 36 tse nang le protheine e ngata ea Vegetarian tse ke keng tsa U Lapela

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang