Yana da mahimmanci a haɗa da tushen furotin lafiya a cikin abincin ku kowace rana. Yana taimaka wa jikinku yana yin ayyuka da yawa masu mahimmanci kuma yana taimakawa wajen kula da taro na tsoka. Lokacin da kuka yi tunani game da squirrel, steaks ko kaza na tuna. Amma idan ba ku da babban nama ba, kada ku damu, saboda wadataccen kayan lambu mai arziki a cikin wannan Macroelen suna samuwa duk shekara. Gwada waɗannan zaɓuɓɓuka:
1. Edamam. Kayan gama gari: 18.46 gram a kowace kofin (wanda aka shirya daga samfuran daskararre). Idan yawanci kuna cin abinci Edamam ne kawai a cikin gidan abinci na Sushi, lokaci ya yi da za a gwada shi a gida. Yana da arziki a furotin kayan lambu lafiya, bitamin da ma'adanai.
2. Pinto wake. Furayan gama gari: 15.41 grams a kowace kofin (Boiled daga bushe). Pinto wake sun shahara a cikin abinci na Mexico. Sun fi dacewa da Burrito, a matsayin man shafawa ga salads, soup da barkono chili ko kamar abinci mai kyau. Gwada dafa abinci bushe pinto wake maimakon gwangwani don samun fa'idar kiwon lafiya.
3. Kwaya. Furotin gama gari: 14.53 grams a kowace kofin (dafa bushe). Giya, wanda aka sani da garbanzo wake, shine babban kayan masarufi. Yana da dandano na good din da aka hade da jita daban-daban. Yi farin ciki da ciyawar soyayyen kaza ko amfani da shi azaman babban samfurin a cikin curry, soups ko kayan lambu.
Kore fis. Furotin gama gari: 8.58 g cikin kofin
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4. Green Peas. Cikin gama gari: 8.58 g na kofin (Boiled). Idan kuna tunanin kore polka dot yana da taushi da kuma buɗe, ba ku kaɗai ba. Amma duniya ce kuma tana iya zama mai daɗi ga girke-girke da yawa.
5. Busser na Brussels. Kayan gama gari: 5.64 grams a kowace kofin (Boiled daga cikin daskararre). Idan kun kasance a cikin ƙuruciyar ƙiyayya da gas, yana iya dawowa sake gwadawa. Yana da kyau kamar dafa shi ga ma'aurata da murƙushe a cikin salatin.
6. Masara mai zaki mai rawaya. Gabaɗaya furotin: 4.68 grams na 1 pillage (raw). Masara mai dadi yana da abinci mai gina jiki har da dadi. Nemi sabon masara a lokacin rani ko amfani da masara mai sanyi don girke-girke duk zagaye.
7. Dankali. An gama gari furotin: 4.55 g a kan matsakaici-sized dankali (gasa, tare da kwasfa). Yana da gaske wadataccen abinci a furotin da bitamin C da B-6. Gwada launin ruwan kasa mai launin shuɗi ko dankalin turawa ja don samun ƙarin cajin furotin. Hannun tabarau idan kun ci kwasfa!
8. Bishiyar asparagus. Kayan gama gari: 4.32 gram a kowace kofin (Boiled). Babu wani abu da yace sosai game da bazara kamar yadda asparagus. Gwada waɗannan kayan lambu mai daɗi ko gasa. Kuna iya kunsa su a cikin naman alade don samun ƙarin abincin furotin.
Broccoli. Kayan gama gari: 4.28 grams na 1 kara
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9. Broccoli. Gabaɗaya furotin: 4.28 grams a 1 tushe (Boiled, matsakaici). Akwai wani dalili da ya sa iyayenku koyaushe sun gaya muku ku ci ƙananan bishiyoyi masu kore. Baya ga furotin, broccoli ya ƙunshi fiber, bitamin k da c da ƙari. Kar ku manta da ku ci tushe!
10. avocado. Kayan gama gari: 4.02 grams a 1 avocado (matsakaici). Tare da avocado, zaku iya yin fiye da kawai dafa guacamole kawai. Yi ƙoƙarin ƙara shi zuwa pudding ko kayan kwalliya don samun ɗanɗano mai ɗanɗano cike da furotin.