Cov txheej txheem:

Qhov Zoo Tshaj Plaws Legumes
Qhov Zoo Tshaj Plaws Legumes

Video: Qhov Zoo Tshaj Plaws Legumes

Video: Qhov Zoo Tshaj Plaws Legumes
Video: kho tus noob aub nrov koob thiab cuam zoo heev zoo lawm 2024, Lub peb hlis ntuj
Anonim

Fava

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Cov fleshy, tiaj tiaj taum ntsuab tshwj xeeb tshaj yog nyob hauv thaj av Mediterranean, tab sis tsis ntev lawv tuaj yeem pom hauv khw thiab no. 100 grams muaj cov calories tsawg me ntsis dua li cov noob taum (187), ntxiv rau 13 grams ntawm cov protein thiab 9 grams fiber. Ib qho kev pabcuam ntawm fava muab 40% ntawm txhua hnub qhov xav tau rau cov vitamin B9 (folate), 36% ntawm tus nqi txhua hnub rau manganese thiab 22% rau tooj liab. Lawv kuj tseem muaj cov magnesium, phosphorus, thiamine thiab zinc.

Taum liab

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Qhov feem ntau muaj, pheej yig thiab yooj yim los npaj, txawm nyob hauv cov kaus poom hauv cov ntawv lossis cov taum qhuav. Ib qho kev pab cuam ntawm cov noob taum liab muaj txawm tias muaj fiber ntau dua li fava (14 grams), tib cov protein ntau, thiab 20% ntawm cov nqi niaj hnub ntawm cov vitamins B1 thiab B9. Vim nws cov xim ruby, nws yog nplua nuj hauv cov hlau (17% ntawm qhov yuav tsum tau ua txhua hnub). Txawm hais tias lawv cov zaub mov muaj txiaj ntsig, cov noob taum liab tuaj yeem pab txo cov ntshav qab zib kom tsawg thiab tseem zoo rau cov neeg yuag txaus.

Nqaij

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Yav dhau los, kua zaub tau noj feem ntau nyob rau hauv Asia, tab sis hnub no, ua tsaug rau vegan sib, nws tau dhau los ua ib qho ntawm cov khoom noj nrov tshaj plaws nyob hauv cov teb chaws Europe nyob rau hauv daim ntawv ntawm vegan burgers, kua mis thiab tofu. Hloov chaw ntawm kev yuav cov khoom noj npaj tau, siv cov taum pauv ua ib qho zaub mov sab. Nws tuav cov ntawv sau rau cov protein ntau hauv kev pab (27 grams) thiab tseem muaj cov khoom zoo ntawm magnesium (71% ntawm DV), hlau (49%), phosphorus (42%), vitamins K (40%), B2 thiab B9.

Taum dub

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Qhov no yog cov zaub mov ib txwm muaj hauv Latin America, thiab cov tib neeg muaj txhua lub laj thawj los noj taum dub: hauv ib qho kev pab 16 grams ntawm cov muaj fiber ntau thiab protein, 64% ntawm cov nqi niaj hnub ntawm vitamin B9, thiab kwv yees 30% qhov yuav tsum tau muaj manganese, magnesium, thiamine thiab hlau. Cov taum no muaj cov roj glycemic muaj qis thiab muaj peev xwm txo qis qib ntshav qabzib tso rau hauv cov ntshav los ntawm mov lossis mov ci, uas yog vim li cas lawv tau noj hauv khub hauv Tebchaws Asmeskas.

Chickpea

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Koj yuav tsum tsis lees paub koj tus kheej hummus, yog tias tsuas yog vim tias ib feem ntawm cov qaib txiv ntoo muaj 71% ntawm txhua hnub tus nqi ntawm cov vitamin B9 thiab 84% ntawm manganese. Tsis tas li, cov noob taum Mediterranean no muaj protein ntau thiab fiber ntau (ntau dua li fava, tab sis tsawg dua kua), ntxiv rau lawv muaj li 30% ntawm qhov yuav tsum tau ua txhua hnub rau tooj liab thiab hlau.

Pom zoo: