1 - Nā huakaʻi o kaʻaiʻana i nā lemu
Pono nā lemu e lilo i wahi o kāu meaʻai no ka mea he kiʻekiʻe lākou i ka fiber, protein, nā mineral a me nā hua B. He kūponoʻole lākou a hiki iāʻoe ke mālama iā lākou no ka manawa lōʻihi. ʻOiaʻiʻo, ke manaʻo nei au e ponoʻoe eʻai iʻekolu mau pīni, nā lelo a me nā peʻa i kēlā me kēia pule. E hoʻouka i ka pahu slideshow e aʻo hou e pili ana i kaʻu mau leʻaleʻa punahele.
2 - NoʻonoʻoʻEleʻele-Eyed
Hoʻokahi kīʻaha o kaʻepaʻeleʻeleʻeleʻele i kīkoiʻia he 11 grams fiber a 13 grams pūmua. Ua hui pinepineʻia lākou me ka puaʻa a me ka puaʻaleʻa a aia i loko o nā hopenaʻo Hoppin 'John, akā hiki ke hoʻohanaʻia hoʻi i nā'ōpala a me nā salam.
3 - Iwi
Hoʻomaopopo pūʻia nā'ōpena i nā pīsani kūbanzo. Hoʻohana pinepineʻia lākou e like me ke kīʻahaʻaoʻao, akāʻo kā lākouʻono o ka'ōpū e hoʻomaʻemaʻe iā lākou no nā'āpala a me ka hoʻouluʻana i nā moa. Hoʻokahi kīʻaha o ka moa liʻiliʻi ma kahi o 14 grams ka protein a 12 grams ke fihi.
4 - Ke Mālaʻula
Hoʻokahi kīʻaha o ka peʻa he 5 mau kahe fiber a ma kahi o 6 grams ka protein. ʻOi ka haʻahaʻa i ka pelorie e like me nā lemu'ē aʻe - hoʻokahi wale nō kīʻaha pipi i puhiʻia he 83 calories wale nō. ʻO nā pīni hou he meaʻono, akā he mea maikaʻi e mālama i kahiʻeke aiʻoleʻelua mau paʻi paina ma ka lima, ua maʻalahi lākou e hoʻomākaukau.
5 - Cannellini Beans
ʻO nā beans Cannellini he piʻi keʻokeʻo nui keʻano iʻikeʻia he bean keʻokeʻo keʻokeʻo. He mau leheleheʻoluʻolu naʻe akā e paʻa pono i ka maikaʻi ke kukeʻia, no laila ua maikaʻi lākou no nā salama a iʻole nā kīʻaha kahi āu e makemake ai e noho pono nā beana. Hoʻokahi kīʻaha o nā niʻanoʻano cannellini i kahi 15 grams ka protein a 11 grams ka fiber.
6 - Northern Beans
ʻOi aku nā pīnī nui o ka'ākau ma mua o ka pīnē cannellini, a heʻano kānana ko lākou. Akā e hana maikaʻi lākou i kekahi meaʻai e makemake nei i nā pīni keʻokeʻo. Hoʻokahi kīʻaha o nā pīkoki'āpana'ākau nui he 8 grams ka protein a me 7 grams ke fiber .
7 - Na Moku Beans
ʻO nā pīʻeleʻele he mau'ūni keʻokeʻo liʻiliʻi me kahiʻawaʻawaʻoluʻolu e hoʻohana mauʻia i loko o ka moʻomeheu i hanaʻia i ka niho. Hiki iā lākou ke hoʻokaʻawale no ka meaʻoi aku ka maikaʻi o nā purees, nā'ūkū, a me nā hulu. Hoʻokahi kīʻaha o nā bean Navy he 15 grams ka protein a me ka 19 grams fiber.
8 - Pinto Beans
Hoʻokomo pinepineʻia nā pīni i nā kukeʻo Mexico. Hana maikaʻi lākou no nā meaʻono e kāhea ana no ka piha āpau a iʻole ka puhi pīpī. Hoʻokahi kīʻaha o ka pino beans he 15 mau kalamona a 15 grams ka fiber.
9 - Kawika Beans
ʻO ka bekaʻeleʻele a me ka pīnele pīnele heʻanoʻoluʻolu a kuke i lalo i hoʻokahi hola. Uaʻikeʻia lākou he mau pīni Roman a me nā pīpī. Hoʻokahi kīʻaha o ka bean cranberry he 17 grams ka protein a 15 grams ke fiber.
10 - Koʻi pī
ʻO nā piʻaʻeleʻeleʻulaʻulaʻeleʻele kekahi o nā momomi nui loa. ʻO lākou nā pi i hoʻohana nuiʻia i ka meaʻai. Hoʻokahi kīʻaha o nāʻele niʻi he 17 grams ka protein a ma luna o 16 kahe fiber.
11 - Lima Beans
Loaʻa ka'iliʻolu o Lima i kahi leʻaleʻa maikaʻi. Hana maikaʻi lākou e like me ka'āpanaʻaoʻao a iʻole e like me ka mea hoʻokomo i nā meaʻuala, nā huamaki, a me nā paila. Hoʻokahi kīʻaha o Lima i ka 15 grams ke kinikini a me ka 13 grams ke fihi.
12 - Lentils
He meaʻoluʻolu nā lentils, hoʻokomoʻia i ka pilikino a ua maʻalahi lākou -ʻaʻohe mea e pono ai. Hāʻahi wale lākou i ka 20 minuke. Eʻikeʻoe i kahi mauʻano likeʻole, e like me ke gula, kaʻulaʻula a me kaʻeleʻeleʻeleʻele.
13 - Fava Beans
Hiki i nā pīni nani ke lawe iki i kahi hana - ponoʻoe e wehe iā lākou mai ko lākou pūpū a laila e wehe i ko lākou mau kapaʻeleʻele. Akā ua waiwai lākou i ka hana. Hoʻokahi kīʻaha o nā piʻa momona he 13 grams kaʻonika aʻeiwa mau huahelu.
Puna
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapalahana Kūʻai Waiwai no nā Palapala Kūʻokoʻa Kūlana 28. https://ndb.nal.usda.gov/ndb/search.