20 Awọn ẹfọ Protein-giga lati Fikun-un si Ounjẹ Rẹ

AwọN Orukọ Ti O Dara Julọ Fun AwọN ỌMọDe

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Agbejade ibeere: Amuaradagba jẹ A) pataki macronutrients ti ara rẹ nilo lati kọ ati tunṣe iṣan, ati gbejade awọn homonu ati awọn enzymu ti o jẹ ki o ṣiṣẹ; B) ri ninu Ewa, oka ati asparagus; tabi C) mejeeji A ati B.

Ti o ba mọ idahun si jẹ C, oriire, nitori pe o wa ni pe amuaradagba kii ṣe nkan ti o le gba nikan lati jijẹ ẹran, ẹja okun, awọn ẹfọ, tofu , wara, warankasi, eso ati eyin . Nigba awon ni awọn orisun ounje to dara julọ, amuaradagba tun wa ni awọn iwọn kekere ninu eso ati ẹfọ.

Ni ibamu si awọn National Academy of Medicine , awọn agbalagba yẹ ki o ṣe ifọkansi fun o kere ju 0.8 giramu ti amuaradagba fun kilogram ti iwuwo ara, tabi nipa 7 giramu fun gbogbo 20 poun. Ifun idaji ago ti eyikeyi ẹfọ ti a fun ni gbogbogbo yoo pese kere ju giramu mẹwa ti amuaradagba, nitorinaa dajudaju, iwọ yoo ni lati jẹ poun ti broccoli lati pade ibeere ojoojumọ rẹ laisi orisun amuaradagba miiran. Awọn anfani gidi si jijẹ ounjẹ ọlọrọ Ewebe ni awọn vitamin miiran ati awọn ounjẹ ti ẹgbẹ ounjẹ nfunni, pẹlu kikun okun ati awọn kabu alagbero agbara. Ati pe ti o ba darapọ iwọn lilo ojoojumọ ti ẹfọ pẹlu ounjẹ ọlọrọ amuaradagba miiran, lẹhinna o jẹ looto sise pẹlu gaasi.

Nibi, awọn ẹfọ amuaradagba giga-giga 20 * lati ṣafikun si ounjẹ rẹ (pẹlu awọn imọran ohunelo lati fun ọ ni iyanju).

_{* Gbogbo data ijẹẹmu ti o wa lati inu USDA .}

JẸRẸ: Awọn ounjẹ Amuaradagba-giga 30 Ti kii ṣe Steak alaidun ati Ọdunkun

1. Edamame

Lapapọ amuaradagba: 9 giramu fun & frac12; ife, jinna

Fun jije bite-iwọn, edamame-jinna soybeans-pack a Punch ti amuaradagba, bi daradara bi okun, kalisiomu, folate, irin ati Vitamin C. Gbiyanju wọn sisun, boiled ati seasoned tabi pureed sinu kan fibọ.

Danwo:

• Edamame sisun
• Edamame Hummus
• Easy Edamame Itankale

2. Lentils

Lapapọ amuaradagba: 8 giramu fun & frac12; ife, jinna

Lentils ga julọ ni okun, potasiomu, folate, irin ati, yep, amuaradagba, nitorinaa wọn ṣe aropo eran ti o dara julọ fun awọn alajewewe ati awọn vegans. Pẹlupẹlu, wọn wapọ to lati lọ si awọn casseroles, awọn obe ati awọn saladi bakanna.

Danwo:

• Lentil ajewebe ọra ati yan Ewebe yan
• Radicchio, Lentil ati Saladi Apple pẹlu Wíwọ Vegan Cashew
• Easy Ọkan-ikoko Lenti Kielbasa Bimo
• Lemon-Tahini Saladi pẹlu awọn lentils, awọn beets ati awọn Karooti
• Ekan Iresi Ori ododo irugbin bi ẹfọ pẹlu awọn Lentils Curried, Karooti ati Yogurt

3. Black Ewa

Lapapọ amuaradagba: 8 giramu fun & frac12; ife, jinna

Boya o yan ti o gbẹ tabi fi sinu akolo dudu awọn ewa , iwọ yoo rii iwọntunwọnsi ti amuaradagba, awọn carbs ati okun ti o jẹ ki wọn kun ati ounjẹ. Wọn tun jẹ ọlọrọ ni kalisiomu, iṣuu magnẹsia, manganese, Ejò ati sinkii. A fẹ wọn ni ata, tacos ati paapa hummus.

Danwo:

• Ata Ọdunkun Didun pẹlu Tọki ati Awọn ewa Dudu
• Piha ati Black Bean Pasita Saladi
• Black Bean Hummus
• Dun Ọdunkun ati Black Bean Tacos pẹlu Blue Warankasi Crema
• Awọn ọna ati Easy Lata Agbon Black Bean Bimo

4. Cannellini ewa

Lapapọ amuaradagba: 8 giramu fun & frac12; ife, jinna

Ewa cannellini ti o wapọ (nigbakugba ti a npe ni ìrísí funfun) nṣogo awọn toonu ti okun, pẹlu awọn eroja pataki Ejò, folate ati irin ati awọn antioxidants aabo ọkan. Wọn jẹ ọra-wara, erupẹ ati lọ nla ni awọn saladi pẹlu elegede tabi awọn obe ti o da lori tomati ati awọn ipẹtẹ.

Danwo:

• Saladi elegede ti a sun pẹlu awọn ewa funfun, awọn akara akara ati lẹmọọn ti a tọju
• Awọn ewa Cannellini Braised pẹlu Prosciutto ati Eweko
• Awọn ewa funfun pẹlu Rosemary ati alubosa Caramelized
• Tomati ati White Bean ipẹtẹ lori tositi

5. Chickpeas

Lapapọ amuaradagba: 7 giramu fun & frac12; ife, jinna

Chickpeas jẹ olokiki fun idi kan: Ni afikun si amuaradagba, wọn kun fun folate, irin, irawọ owurọ ati okun ti n ṣatunṣe tito nkan lẹsẹsẹ. Sin wọn ni Korri ọra-wara, crisped lori oke saladi kan tabi yipada si boga veggie.

Danwo:

• Chickpea ati Ewebe Agbon Korri
• Saladi Kale pẹlu Chickpeas crispy
• Awọn Chickpeas Stewed ti Julia Turshen pẹlu Ata ati Zucchini
• Feta ti a yan pẹlu ata ilẹ Kale ati Chickpeas
• Chickpea Boga
• Smashed Chickpea Saladi Sandwich

6. Pinto ewa

Lapapọ amuaradagba: 7 giramu fun & frac12; ife, jinna

Earthy, nutty pinto awọn ewa ni ohun iwunilori 20 ida ọgọrun ti iye iṣeduro ojoojumọ ti irin fun ife, pẹlu 28 ida ọgọrun ti RDV fun Vitamin B1, eyiti o ṣe iranlọwọ fun ara rẹ lati yi ounjẹ pada si agbara. Gbiyanju wọn ni iresi Ayebaye ati awọn ewa tabi pozole Mexico kan.

Danwo:

• Homestyle Rice ati awọn ewa
• alawọ ewe pozole

7. Awọn ewa Lima

Lapapọ amuaradagba: 5 giramu fun & frac12; ife, jinna

Ni afikun si gbogbo awọn amuaradagba yẹn, ife awọn ewa lima kan ni awọn giramu mẹsan ti okun ti o pọ julọ, pẹlu iye idaran ti irin ati potasiomu. Wọn jẹ yiyan Ayebaye fun succotash, ṣugbọn tun tan lori ara wọn.

Danwo:

• Lima Bean Butternut Succotash
• Southern Bota awọn ewa
• Gusu Succotash pẹlu Okra, Oka ati awọn tomati

8. Ewe Ewa

Lapapọ amuaradagba: 4 giramu fun & frac12; ife, jinna

Awọn Ewa kekere kekere ṣe iranṣẹ diẹ ninu awọn amuaradagba pataki, ati pe wọn tun jẹ ọlọrọ ni awọn vitamin A, B1, C ati K. Pẹlupẹlu, wọn ṣe itọwo nla pẹlu ohun gbogbo lati inu ẹja okun si warankasi ati adie.

Danwo:

• Seared Scallops pẹlu Green Ewa, Mint ati Shallots
• Orisun Ewa Bimo pẹlu Mint
• Ewa Meji, Prosciutto ati Burrata Platter
• Asparagus, Ewa ati Ricotta Tarts
• Saladi Ewa Snap Sugar pẹlu Ọsin Chevre
• Adie ati imolara Ewa aruwo-din

9. Soybean Sprouts

Lapapọ amuaradagba: 5 giramu fun & frac12; ife, eru

Ti o ba ro pe awọn eso lori ounjẹ ipanu rẹ jẹ ohun ọṣọ kan, ronu lẹẹkansi. Wọn ga ni amuaradagba, awọn vitamin B bi niacin, riboflavin, thiamin ati folate, bakanna bi vitamin A, C ati K. Gbiyanju wọn bi fifun lori bimo tabi ọpọn veggie.

Danwo:

• Awọn ọpọn Bibimbap
• 15-Minute Cheater ká paadi Thai
• Vegan Slow-Cooker Detox Agbon Bimo
• Lẹsẹkẹsẹ ajewebe Pho

10. olu

Lapapọ amuaradagba: 3 giramu fun & frac12; ife, jinna

Awọn olu jẹ kalori-kekere, orisun okun-giga ti kii ṣe amuaradagba nikan, ṣugbọn tun Vitamin D, zinc-igbelaruge ajẹsara ati potasiomu, eyiti o le dinku titẹ ẹjẹ. Lo wọn bi aropo ẹran ti o dun ni pasita tabi bii a topping lori pizza .

Danwo:

• 20-Minute Olu Stroganoff
• Ewebe Wellington pẹlu Olu ati Owo
• Portobello Olu Sitofudi pẹlu barle Risotto
• Rọrun Skillet Linguine pẹlu Trumpet Mushroom 'Scallops'

11. Owo

Lapapọ amuaradagba: 6 giramu fun 1 ago, jinna

Cup fun ife, owo jẹ kekere pupọ ninu awọn kalori ṣugbọn ga ni amuaradagba ati awọn vitamin pataki ati awọn ohun alumọni, bii awọn vitamin A, C ati K, folate, irin, iṣuu magnẹsia, kalisiomu ati potasiomu. O wapọ lati bata ati ki o ṣe afikun ti o dun si awọn pasita, awọn smoothies ati awọn saladi, tabi ṣe iṣẹ fun ara rẹ.

Danwo:

• Agbon ipara Owo
• Owo ati Warankasi Mẹta Sitofudi ikarahun
• Balsamic Brown Bota Tortellini pẹlu Owo ati Hazelnuts
• Owo Garten ti a yan ati zucchini

12. Artichokes

Lapapọ amuaradagba: 5 giramu fun 1 ago, jinna

Artichokes kun fun awọn eroja pataki bi irin, potasiomu ati awọn vitamin A ati C, pẹlu wọn ṣogo pe apapo amuaradagba ati okun ti o ni itẹlọrun. Yi wọn pada si dip ọra-wara tabi gbiyanju wọn lori pizza tabi pasita tabi bi ohun ounjẹ. (Psst: Eyi ni bii o ṣe le se ọkan ti o ko ba ṣe rara.)

Danwo:

• Awọn Artichokes sisun pẹlu Ata ilẹ Aioli fun Dipping
• Pasita Warankasi Ewúrẹ pẹlu Owo ati Artichokes
• Owo Artichoke Squares
• Ti ibeere Flatbread Pizza pẹlu Artichoke, Ricotta ati Lemon

13. Brokoli

Lapapọ amuaradagba: 5 giramu fun 1 ago, jinna

Yato si jijẹ orisun ti o dara ti amuaradagba, ẹfọ ga ni okun, irin, kalisiomu, selenium ati awọn vitamin B. O jẹ didan tabi sisun pẹlu diẹ diẹ sii ju iyo ati ata, tabi paapaa yipada si aropo erunrun pizza kekere-kabu.

Danwo:

• Lata Broccoli Sauté
• Broccoli Pan-Roasted 'Steaks' pẹlu Ata ilẹ-Sesame Vinaigrette
• Charred Broccoli pẹlu Sriracha Almond Bota obe
• Broccoli Margherita Pizza

14. Brussels Sprouts

Lapapọ amuaradagba: 5 giramu fun 1 ago, jinna

Ife kan ti jinna Brussels sprouts ninu a tirẹ ti awọn vitamin-150 ogorun ti gbigbemi ti a ṣe iṣeduro fun Vitamin C ati 250 ogorun fun Vitamin K-plus okun, amuaradagba ati awọn agbo ogun-egbogi. Boya sisun, sautéed, eruku pẹlu Parm tabi ti a we sinu ẹran ara ẹlẹdẹ, wọn ṣe igbadun (ati ilera) afikun si eyikeyi ounjẹ.

Danwo:

• Cacio ati Pepe Brussels Sprouts
• Brussels Sprouts Skillet pẹlu Crispy Pancetta-Ata ilẹ Breadcrumbs
• Crispy Parmesan Brussels Sprout Buje
• Dorie Greenspan's Maple omi ṣuga oyinbo ati eweko Brussels Sprouts
• Lata sisun Brussels Sprouts
• Brussels Sprouts Sliders
• Crispy Bacon-we Brussels Sprouts
• Brussels Sprouts Latkes

15. Asparagus

Lapapọ amuaradagba: 4 giramu fun 1 ago, jinna

Eyi orisun omi ayanfẹ O le jẹ mimọ fun ṣiṣe õrùn pee rẹ ajeji, ṣugbọn tẹsiwaju jijẹ: O ti kun pẹlu awọn vitamin A, C, E, K, ati B6, pẹlu folate, irin, bàbà, kalisiomu ati okun ni afikun si akoonu amuaradagba giga rẹ. Ṣe o fẹ ọna tuntun lati murasilẹ? Jabọ o sinu saladi pẹlu ọpọlọpọ awọn eso okuta.

Danwo:

• Ọkan-Pan eyin pẹlu Asparagus ati awọn tomati
• Asparagus Kesari saladi
• Asparagus Flatbread
• 20-Minute Burrata Saladi pẹlu Stone eso ati Asparagus

16. Dun agbado

Lapapọ amuaradagba: 4 giramu fun 1 ago, jinna

Dun, tutu agbado lori koko ti kun fun amuaradagba ati okun, bakanna bi awọn vitamin B pataki ati awọn ohun alumọni bi sinkii, iṣuu magnẹsia ati irin, nitorina owo wọle nigbati o ba wa. ni akoko . A fẹran rẹ bi irawọ ti o wa ninu saladi tabi ti a dapọ si bimo ọra-wara.

Danwo:

• Lata agbado Carbonara
• Oka ati Saladi tomati pẹlu Feta ati orombo wewe
• Rọrun 5-eroja Oka Bimo
• Oka Fritter Caprese pẹlu Peaches ati awọn tomati

17. Red Poteto

Lapapọ amuaradagba: 4 giramu fun 1 alabọde ọdunkun, jinna

Gbogbo poteto jẹ awọn ile agbara amuaradagba ikọkọ, ṣugbọn awọn poteto pupa ni pataki ni ọpọlọpọ okun, irin ati potasiomu ninu awọ ara wọn. Yato si saladi ọdunkun, gbiyanju wọn lẹgbẹẹ steak tabi ndin sinu awọn eerun ile.

Danwo:

• Skillet Steak pẹlu Asparagus ati poteto
• Ti kojọpọ Ọdunkun didin 'Awọn eerun'
• Domino Poteto
• Patatas Bravas pẹlu Saffron Aioli

18. Wild Rice

Lapapọ amuaradagba: 3 giramu fun 1 ago, jinna

Níwọ̀n bí ìrẹsì ìgbẹ́ ti wá láti inú koríko, ó kà á sí ìmọ̀ ẹ̀rọ gẹ́gẹ́ bí ewébẹ̀—ọ̀pọ̀ èròjà protein níyẹn. O tun jẹ ọlọrọ ni okun, manganese, irawọ owurọ, iṣuu magnẹsia ati sinkii. Kọ awọn anfani rẹ ninu bimo ọra-wara tabi ekan Buddha onitura.

Danwo:

• Adie Ọra-Adie ati Ọbẹ Rice Wild
• Buda Bowl pẹlu Kale, Piha, Orange ati Wild Rice

19. Piha

Lapapọ amuaradagba: 3 giramu fun 1 ago, ge wẹwẹ

Iyalenu, ọra-wara piha oyinbo ni kan bojumu iye ti amuaradagba fun sìn. Ti o ba nilo idi diẹ sii lati ṣabọ lori tositi avo yẹn, o tun ni iye to dara ti okun, Vitamin E, folate, potasiomu ati awọn vitamin B. Yọọ sinu desaati ṣokolaiti kan fun awọn ounjẹ afikun ati ọrọ ala, tabi parapo sinu fibọ tabi obe fun pasita.

Danwo:

• Spaghetti pẹlu Piha Pasita obe
• Avokado Hummus lata
• Ndin eyin ni piha
• Piha Rice
• Piha Tahini Dip
• Piha Chocolate Mousse

20. Dun Ọdunkun

Lapapọ amuaradagba: 2 giramu fun 1 alabọde dun ọdunkun, jinna

Awọn wọnyi root ẹfọ jẹ orisun lọpọlọpọ ti beta-carotene ati Vitamin A ni afikun si amuaradagba ati okun wọn. Wọn tun jẹ ọlọrọ ni iṣuu magnẹsia (eyiti diẹ ninu awọn ẹkọ ti fihan le ṣe iranlọwọ pẹlu aniyan ), ati ki o dun ni kete nigbati sisun ati sitofudi sinu kan taco tabi jẹ lori ara wọn.

Danwo:

• Sisun Dun Poteto pẹlu Sriracha ati orombo wewe
• Ndin Dun Ọdunkun didin
• Adiro-Didun Didun Ọdunkun pẹlu crispy Chickpeas ati Yogurt obe
• Lata Dun Ọdunkun Tacos

JẸRẸ: 36 Awọn ounjẹ ajewewe-Amuaradagba giga ti kii yoo Fi ebi pa ọ

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