Izvo zvakakosha kuti ubatanidze hutano hurongwa hwekudya mukudya kwako zuva rega rega. Iyo inobatsira muviri wako kuita huwandu hwemabasa akakosha uye anobatsira kuchengetedza mhasuru misa. Paunofunga nezve squirrel, misi kana huku inouya mupfungwa. Asi kana iwe usiri nyama hombe, usanetseka, nekuti miriwo hupfumi mune ino macroelegen inowanikwa gore rese. Edza aya sarudzo:
1. Edamam. Crappres yakajairika: 18.46 magiramu pamukombe (akagadzirira kubva pazvinhu zvechando). Kana iwe uchiwanzo kudya Edamam chete mune yekudyira yemuno, inguva yekuyedza kumba. Iyo yakapfuma mune hutano hwemiriwo protein, mavitamini uye zvicherwa.
2. Pinto Bhinzi. Crams Prever: 15.41 GRAMS PER CUP (yakabikwa kubva ku yakaoma). Pinto bhinzi inozivikanwa muChiMexico Cuisine. Ivo vakakodzera kwazvo burrito, sedura remasaini, soups uye pepper chili kana senge danga reruwa. Edza kubheka akaomeswa Pinto bhinzi panzvimbo yeakanyorwa kuti vatore hutano hukuru hwekubatsirwa.
3. nati. Present protein: 14.53 Grams Per Cup (yakabikwa yakaoma). NUT, anozivikanwawo seGarbanzo bhinzi, ndiyo ingano huru yeusimusi. Iye ane ravira rakatetepa rakatetepa iro rakanyatsobatanidzwa nemarara akasiyana siyana. Nakidzwa nekudya kweiyo yakakangwa chickpeas kana shandisa sechigadzirwa chikuru mu curry, soup kana ndiro yemiriwo.
Green pea. Present protein: 8.58 g pamukombe
Mufananidzo: Pasina Kurege.com.
4. Green peas. Prosp Predin: 8.58 g pamukombe (akabikwa). Kana iwe uchifunga iyo green polka dot yakapfava uye isina mukana, hausi wega. Asi zvakasikwa uye zvinogona kuwedzera kuwedzera kune akawanda mapaketi.
5. brussels kabichi. Present Prordin: 5.64 gramu perm kapu (rakabikwa kubva kune chando). Kana iwe uri muhudiki wakavenga brussels kabichi, inogona kunge yasvika nguva yekuyedza zvakare. Zvakanaka seyakabikwa kune vaviri uye yakapwanywa mu saladi.
6. Yellow Chibale Chibage. Prep Predin: 4.68 magiramu e1 pillage (mbishi). Chibage chinotapira chinonaka pamwe nekunaka. Tsvaga chibage chitsva muzhizha kana shandisa chirovenyo chando chechigadzirwa chegore rese.
7. mbatatisi. Present Proritein: 4.55 g pane yepakati-yakaenzana mbatatisi (yakabikwa, ine peel). Yakapfuma kwazvo muProtein uye mavitamini c naB-6. Edza tsvuku tsvuku kana mbatatisi dzvuku kuti uwane kunyange yakawanda protein mhosva. Mamwe magirazi kana ukadya peel!
8. Asparagus. Present Proritein: 4.32 Grams Per Cup (yakabikwa). Hapana chinotaura zvakawanda nezve chitubu kunge nyowani nyowani. Edza aya miriwo inonaka yakabikwa kana yakakangwa. Iwe unogona kunyange kuputira mu bacon kuti uwedzere kutonyanya kutapira.
Broccoli. Present Prorin: 4.28 magiramu e1 stem
Mufananidzo: Pasina Kurege.com.
9. broccoli. Zvakazara Protein: 4.28 magiramu pane 1 stem (yakabikwa, pakati). Pane chikonzero nei vabereki vako vaigara vachikuudza kuti vadye miti midiki yakasvibira. Pamusoro peProtein, broccoli ine fiber, mavitamini k naC uye zvakawanda zvimwe. Usakanganwa kudya tsinde!
10. avocado. Crappuriti yakajairika: 4.02 magiramu pane 1 avocado (pakati). NeAvocado, iwe unogona kuita zvakawanda kupfuura kungobikira gucamole. Edza kuiwedzera kuti ubate kana kusemesa kuti utore kuravira kwakakora kwakazadzwa nemapuroteni.