1 - Melemo ea ho ja limela
Li-legumes li hloka ho ba karolo ea lijo tsa hau hobane li na le fiber, liprotheine, liminerale le li-vithamine tsa B. Ba boetse ba theko e tlaase 'me u ka li boloka nako e telele. Ha e le hantle, ke nahana hore o lokela ho ja bonyane litšebeletso tse tharo tsa linaoa, lentile kapa lierekisi beke le beke. Flip ka slideshow ho ithuta ho eketsehileng ka limela tseo ke li ratang.
2 - Mefuta e meholo e meholo
Senoelo se seng sa lierekisi tse nang le mahlo a batsho li na le ligrama tse 11 tsa fiber le ligrama tse 13 tsa protheine. Hangata li kopantsoe le nama ea kolobe kapa bacon 'me li hlahisoa lipepeng tsa Hoppin' John, empa li ka boela tsa sebelisoa ka sopho le salate.
3 - Li-chickpeas
Li-chickpea li boetse li tsebahala linaoa tsa garbanzo. Hangata ba sebeletsa e le sejana se lehlakoreng, empa litlolo tsa bona tsa motsoako li etsa hore ba phethehe bakeng sa ho ja lijo tse monate le li-salad. Senoelo se seng sa li-chickpe se na le protheine e fetang 14 grams le 12 dikgerama.
4 - Lierekisi tse tala
Senoelo se seng sa lierekisi se na le ligrama tse hlano tsa grama le ligrama tse 6 tsa protheine. Lierekisi li boetse li tlase ka lik'hilojule ha li bapisoa le limela tse ling - senoelo se le seng se phehiloeng se na le lik'hilojule tse 83 feela. Lierekisi tse monate li monate, empa ke khopolo e ntle ho boloka mokotla kapa tse peli tsa lierekisi tse nkiloeng ka letsoho, li bonolo ho li lokisetsa.
5 - Linaoa tsa Cannellini
Linaoa tsa Cannellini ke linaoa tse khōlō tse tšoeu tse tsejoang hape e le linaoa tse tšoeu tsa liphio. Li na le bothata bo boreleli empa li tšoara sebopeho sa tsona hantle ha li pheha, ka hona li phethehile bakeng sa salate kapa lijana moo u batlang hore linaoa li lule li phetse hantle. Senoelo se seng sa linaoa tsa kannete se na le ligrama tse 15 tsa protheine le ligrama tse 11.
6 - Linaoa tsa Leboea
Linaoa tse kholo tsa Leboea li le nyane ho feta linaoa tsa cannellini, 'me li na le litlolo tsa mafura. Empa ba tla sebetsa hantle feela ho risepe leha e le efe e bitsang linaoa tse tšoeu. Senoelo se seng sa linaoa tse kholo tsa leboea li na le ligrama tse 8 tsa protheine le ligrama tse 7 tsa fiber .
7 - Lihlahisoa tsa Navy
Lioaoa tsa Navy ke linaoa tse nyenyane tse tšoeu tse nang le monate o bonolo o sebelisoang mekhoeng ea lijo tsa bohobe. Li ka oela ka thōko e le hore li be molemo ka ho fetisisa ho purees, stews, le soups. Senoelo se seng sa linaoa tsa Navy se na le ligrama tse 15 tsa protheine le ligrama tse 19 tsa fiber.
8 - Linaoa tsa Pinto
Hangata linaoa tsa Pinto li sebelisoa ho pheha Mexico. Ba sebetsa hantle bakeng sa diresepe tse letselang linaoa tse feletseng kapa tse mashed. Senoelo se seng sa linaoa tsa pinto se na le ligrama tse 15 tsa protheine le ligrama tse 15.
9 - linaoa tsa Cranberry
Linaoa tse monate tsa pinki le li-cranberry li na le botlolo bo bonolo 'me li pheha ka tlase ho hora. Li boetse li tsejoa e le linaoa tsa Roma kapa linaoa tsa borlotti. Senoelo se seng sa linaoa tsa cranberry li na le ligrama tse 17 tsa protheine le ligrama tse 15.
10 - Lioa tsa liphio
Linotši tse khubelu tsa liphio ke tse ling tsa linaoa tse kholo. Ke linaoa tseo hangata li sebelisetsoang lipepe tsa chile. Senoelo se seng sa linaoa tsa liphio se na le ligrama tse 17 tsa protheine le ligrama tse fetang 16 tsa fiber.
11 - Linaoa tsa Lima
Linaoa tsa Lima li na le botle bo boreleli le tatso e monate. Li sebetsa hantle joaloka sejana se lehlakoreng kapa se le motsoako oa sopho, salate le casseroles. Senoelo se seng sa linaoa tsa Lima li na le ligrama tse 15 tsa protheine le ligrama tse 13.
12 - Lentili
Lentile li monate, li jere liprotheine 'me li bonolo haholo - ha li na ho hlokahala. Ba nka feela metsotso e 20 ho pheha. U tla fumana mefuta e fokolang, ho kenyelletsa le khauta, e khubelu le e lefifi.
13 - Linaoa tsa Fava
Linaoa tsa faoa li ka nka mosebetsi o itseng - o lokela ho li hlobolisa likhethong tsa tsona ebe o tlosa liaparo tsa bona tse thata. Empa ba bohlokoa haholo. Senoelo se seng sa linaoa li na le ligrama tse 13 tsa protheine le ligrama tse robong.
Mohloli
Lefapha la Temo la United States Lefapha la Tlhahlobo ea Temo Lefapheng la Sechaba sa Nutrient Database bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.