1 - Cov Kev Pab Cuam Tshuam Legumes
Legumes yuav tsum yog ib feem ntawm koj cov khoom noj vim lawv nyob hauv fiber, protein, minerals thiab B vitamins. Lawv kuj yog pheej yig thiab koj tuaj yeem khaws cia rau lawv ntev. Qhov tseeb, kuv xav tias koj yuav tsum tau noj tsawg kawg yog peb plhaw taum, lentils lossis peas txhua lub lim tiam. Tig tawm hauv cov yeeb yaj duab kom paub ntau ntxiv txog kuv nyiam legumes.
2 - Dub Eyed Peas
Ib lub khob ntawm dub dub-eyed peas muaj 11 grams fiber ntau thiab 13 grams protein. Lawv feem ntau koom nrog nqaij npuas los yog nqaij npuas kib thiab muaj npe nyob rau hauv Hoppin 'John zaub mov, tab sis lawv tuaj yeem siv tau rau hauv cov kua zaub thiab cov zaub nyoos.
3 - Chickpeas
Chickpeas kuj paub tis garbanzo taum. Lawv feem ntau tau txais kev pabcuam sab zaub mov, tab sis lawv cov nutty tsw ua rau lawv zoo rau cov khoom noj txom ncauj thiab cov khoom qab zib. Ib khob ntawm chickpeas muaj tshaj 14 grams protein thiab 12 grams fiber.
4 - Ntsuab Peas
Ib khob ntawm peas muaj tsib grams fiber ntau thiab li ntawm 6 grams protein. Peas tseem muaj hauv cov calorie ntau ntau rau lwm yam khoom noj - ib lub tais ua siav muaj tsuas 83 qes. Cov qos yaj ywm tshiab yog delicious, tab sis nws yog ib lub tswv yim zoo kom khaws ib lub hnab los yog ob leeg khov rau ntawm txhais tes, lawv yoojyim npaj.
5 - Cannellini Taum
Cannellini taum yog cov taum dawb taum uas tseem muaj lub npe taum dawb. Lawv muaj lub zoo nkauj tab sis tuav lawv cov duab zoo thaum lawv ua siav, yog li lawv zoo meej rau cov khoom qab zib los yog cov tais diav uas koj xav kom lub noob taum nyob. Ib khob ntawm cannellini taum muaj txog 15 grams protein thiab 11 grams fiber ntau.
6 - Qaum Teb
Cov noob taum pauv qis dua me tshaj cov noob taum cannellini, thiab lawv muaj lub ntsej muag muaj xim zoo nkauj. Tab sis lawv yuav ua haujlwm zoo nyob rau hauv txhua daim ntawv qhia hu rau dawb taum. Ib khob lub Taum Qaum Teb tau muaj 8 gram protein thiab 7 grams fiber .
7 - Rog Taum
Cov taum rog yog cov taum dawb me me uas muaj qhov sib txawv me me uas feem ntau yog siv hauv kev coj noj coj ua ntawm cov zaub mov taum. Lawv tuaj yeem sib nrug thiaj li zoo tshaj plaws hauv qhov ntshiab, cov nqaij, thiab kua zaub. Ib khob ntawm cov taum tua rog muaj 15 gram protein thiab 19 grams fiber.
8 - Pinto taum
Pinto taum yog feem ntau siv ua Mexican. Lawv ua haujlwm zoo rau cov zaub mov uas hu rau cov noob taum lossis cov taum. Ib khob ntawm pinto taum muaj txog 15 grams protein thiab 15 grams fiber ntau.
9 - Cov taum Cranberry
Zoo nkauj liab thiab taum cranberry taum muaj ib qho kev ntxhib los mos thiab ua noj hauv tsawg tshaj li ib teev. Lawv kuj yog hu ua Roman taum los yog borlotti taum. Ib khob ntawm cranberry taum muaj 17 grams protein thiab 15 grams fiber.
10 - Raum Taum
Cov taum dub liab taum yog qee cov taum loj tshaj plaws. Lawv yog cov taum feem ntau siv hauv chile zaub mov txawv. Ib lub khob ntawm taum taum muaj 17 grams protein thiab tshaj 16 gram fiber.
11 - Lima taum
Lima taum muaj lub zoo nkauj thiab zoo nkauj. Lawv ua haujlwm zoo li ib sab phaj los yog raws li muaj nyob rau hauv cov kua zaub, zaub nyoos, thiab casseroles. Ib lub khob ntawm taum lim muaj 15 gram protein thiab 13 grams fiber ntau.
12 - Lentils
Lentils yog delicious, loaded nrog cov protein thiab lawv mas yooj yim heev - tsis soaking xav tau. Lawv tsuas noj li 20 feeb xwb. Koj yuav pom ob peb yam, xws li kub, liab thiab tsaus lentils.
13 - Fava taum
Fava taum yuav siv sij hawm me ntsis hauj lwm - koj yuav tsum muab strip ntawm lawv cov shells thiab ces tshem tawm cov tawv coatings. Tab sis lawv tsim nyog siv zog. Ib khob ntawm fava taum muaj 13 grams protein thiab 9 grams fiber ntau.
Tau qhov twg los
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Kev Pabcuam Tebchaws Asmeskas Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.