{"id":751,"date":"2024-06-09T09:00:43","date_gmt":"2024-06-09T09:00:43","guid":{"rendered":"https:\/\/www.islank.com\/?p=751"},"modified":"2024-06-09T09:00:43","modified_gmt":"2024-06-09T09:00:43","slug":"mustat-pavut-ravintoarvo","status":"publish","type":"post","link":"https:\/\/www.islank.com\/fi\/black-beans-nutritional-content","title":{"rendered":"Mustapavut - Ravintosis\u00e4lt\u00f6"},"content":{"rendered":"<p>Mustat pavut eiv\u00e4t ole vain herkullisia, vaan niiss\u00e4 on my\u00f6s voimakas ravintoainem\u00e4\u00e4r\u00e4. Tutustutaanpa mustien papujen sis\u00e4lt\u00e4miin eri ravintoaineisiin:<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nutritional_Content\"><\/span>Ravintosis\u00e4lt\u00f6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Rasvat\n<ul>\n<li>Rasvan kokonaism\u00e4\u00e4r\u00e4: 0.9g<\/li>\n<li>Tyydyttynyt rasva: 0.1g<\/li>\n<li>Transrasva: 0g<\/li>\n<\/ul>\n<\/li>\n<li>Kolesteroli: 0mg<\/li>\n<li>Natrium: 1mg<\/li>\n<li>Hiilihydraatit yhteens\u00e4: 20.4g<\/li>\n<li>Ravintokuitu: 7.5g<\/li>\n<li>Sokerit: 0.5g<\/li>\n<li>Proteiini: 7.6g<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamins_and_minerals\"><\/span>Vitamiinit ja kivenn\u00e4isaineet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Kalsium: 29mg<\/li>\n<li>Rauta: 1,8 mg<\/li>\n<li>Magnesium: Magnesium: 60mg<\/li>\n<li>Fosfori: 120mg<\/li>\n<li>Kalium: 267mg<\/li>\n<li>C-vitamiini: 0mg<\/li>\n<li>A-vitamiini: 0IU<\/li>\n<li>D-vitamiini: 0IU<\/li>\n<li>B6-vitamiini: 0.2mg<\/li>\n<li>Kobalamiini (B12): 0\u00b5g<\/li>\n<li>E-vitamiini: 0.1mg<\/li>\n<li>K-vitamiini: 0\u00b5g<\/li>\n<li>Folaatti: 256\u00b5g<\/li>\n<li>Niasiini: 0.4mg<\/li>\n<li>Riboflaviini: 0.1mg<\/li>\n<li>Tiamiini: 0.2mg<\/li>\n<\/ul>\n<p>N\u00e4m\u00e4 luvut perustuvat 100 gramman annoskokoon keitettyj\u00e4 mustapapuja. Mustapapujen sis\u00e4llytt\u00e4minen ruokavalioon voi auttaa t\u00e4ytt\u00e4m\u00e4\u00e4n p\u00e4ivitt\u00e4iset ravitsemukselliset tarpeet ja edist\u00e4\u00e4 yleist\u00e4 terveytt\u00e4 ja hyvinvointia.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Implementing_Black_Beans_in_Your_Diet\"><\/span>Mustien papujen sis\u00e4llytt\u00e4minen ruokavalioon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Mustien papujen sis\u00e4llytt\u00e4minen ruokavalioon voi olla sek\u00e4 helppoa ett\u00e4 herkullista. Seuraavassa on muutamia ideoita siit\u00e4, miten voit nauttia n\u00e4ist\u00e4 ravitsevista palkokasveista:<\/p>\n<ol>\n<li>\n<p><strong>Mustapapusalaatti<\/strong>: Yhdist\u00e4 keitetyt mustat pavut tomaatti-, paprika-, sipuli- ja korianterikuutioiden kanssa. Salaatti on virkist\u00e4v\u00e4 ja ravitsevaa, kun siihen on puristettu limemehua ja ripaus oliivi\u00f6ljy\u00e4.<\/p>\n<\/li>\n<li>\n<p><strong>Musta papukeitto<\/strong>: Hauduta keitettyj\u00e4 mustapapuja kasvisliemen, valkosipulin, sipulin ja mausteiden, kuten kuminan ja chilijauheen kanssa, jotta saat t\u00e4ytel\u00e4isen ja lohdullisen keiton. Lis\u00e4\u00e4 keiton p\u00e4\u00e4lle kreikkalaista jogurttia tai avokadoa kermaisuuden lis\u00e4\u00e4miseksi.<\/p>\n<\/li>\n<li>\n<p><strong>Mustat paputacot<\/strong>: T\u00e4yt\u00e4 maissitortillat maustetuilla mustilla pavuilla, silputulla salaatilla, kuutioiduilla tomaateilla ja suosikkip\u00e4\u00e4llysteill\u00e4si, kuten salsalla, avokadolla ja juustolla, jotta saat maukkaan ja ravitsevan taco-illan.<\/p>\n<\/li>\n<li>\n<p><strong>Musta papu Dip<\/strong>: Sekoita keitetyt mustat pavut valkosipulin, limetin mehun, kuminan ja ripauksen oliivi\u00f6ljy\u00e4 kanssa tasaiseksi, kunnes saat maukkaan dipin. Tarjoile raakojen vihannesten tai t\u00e4ysjyv\u00e4keksien kanssa t\u00e4ytt\u00e4v\u00e4ksi v\u00e4lipalaksi.<\/p>\n<\/li>\n<li>\n<p><strong>Mustia papuja ja kasviksia<\/strong>: Paista keitetyt mustat pavut sekaisin v\u00e4rikk\u00e4iden vihannesten, kuten paprikoiden, parsakaalin ja porkkanoiden kanssa. Mausta soijakastikkeella, inkiv\u00e4\u00e4rill\u00e4 ja valkosipulilla, niin saat nopean ja terveellisen aterian.<\/p>\n<\/li>\n<\/ol>\n<p>Sis\u00e4llytt\u00e4m\u00e4ll\u00e4 mustia papuja aterioihisi lis\u00e4\u00e4t paitsi niiden ravintoarvoa my\u00f6s monipuolisuutta ja makua ruokavalioosi. Olipa kyseess\u00e4 p\u00e4\u00e4ruoka, lisuke tai v\u00e4lipala, mustat pavut ovat monipuolinen ja ravinteikas lis\u00e4 mihin tahansa ruokalajiin.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Black_Bean_Recipes\"><\/span>Musta papu reseptit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>T\u00e4ss\u00e4 on kolme herkullista resepti\u00e4, joissa on mustia papuja:<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Black_Bean_and_Quinoa_Salad\"><\/span>1. Mustapapu- ja kvinoa-salaatti<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ainesosat:<\/strong><\/p>\n<ul>\n<li>1 kuppi keitetty\u00e4 kvinoa<\/li>\n<li>1 t\u00f6lkki (15 oz) mustia papuja, valutettu ja huuhdeltu.<\/li>\n<li>1 punainen paprika, kuutioituna<\/li>\n<li>1 kuppi kirsikkatomaatteja, puolitettuja<\/li>\n<li>1\/4 kupillista punasipulia, hienonnettuna<\/li>\n<li>1\/4 kupillista tuoretta korianteria, hienonnettu<\/li>\n<li>1 limen mehu<\/li>\n<li>2 rkl oliivi\u00f6ljy\u00e4<\/li>\n<li>1 tl jauhettua kumiinia<\/li>\n<li>Suolaa ja pippuria maun mukaan<\/li>\n<\/ul>\n<p><strong>Ohjeet:<\/strong><\/p>\n<ol>\n<li>Yhdist\u00e4 suuressa kulhossa keitetty kvinoa, mustat pavut, kuutioitu punainen paprika, kirsikkatomaatit, punasipuli ja hienonnettu korianteri.<\/li>\n<li>Sekoita pieness\u00e4 kulhossa limetin mehu, oliivi\u00f6ljy, jauhettu juustokumina, suola ja pippuri.<\/li>\n<li>Kaada kastike kvinoa-seoksen p\u00e4\u00e4lle ja sekoita, kunnes se on hyvin sekoittunut.<\/li>\n<li>Tarjoile heti tai s\u00e4ilyt\u00e4 j\u00e4\u00e4kaapissa my\u00f6hemp\u00e4\u00e4 k\u00e4ytt\u00f6\u00e4 varten. Nauti virkist\u00e4v\u00e4n\u00e4 salaattina tai lis\u00e4kkeen\u00e4 grillatun kanan tai kalan kanssa.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Black_Bean_and_Sweet_Potato_Tacos\"><\/span>2. Mustapapu- ja bataattitacot<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ainesosat:<\/strong><\/p>\n<ul>\n<li>1 keskikokoinen bataatti, kuorittu ja kuutioitu<\/li>\n<li>1 t\u00f6lkki (15 oz) mustia papuja, valutettu ja huuhdeltu.<\/li>\n<li>1 rkl oliivi\u00f6ljy\u00e4<\/li>\n<li>1 tl jauhettua kumiinia<\/li>\n<li>1\/2 tl chilijauhetta<\/li>\n<li>1\/4 tl savustettua paprikaa<\/li>\n<li>Suolaa ja pippuria maun mukaan<\/li>\n<li>8 pient\u00e4 maissitortillaa<\/li>\n<li>Lisukkeet: avokadokuutio, silputtu salaatti, salsa, kreikkalainen jogurtti tai smetana, hienonnettu korianteri.<\/li>\n<\/ul>\n<p><strong>Ohjeet:<\/strong><\/p>\n<ol>\n<li>Kuumenna uuni 200 asteeseen (400\u00b0F). Aseta bataattikuutiot leivinpaperilevylle, pirskota p\u00e4\u00e4lle oliivi\u00f6ljy\u00e4 ja ripottele p\u00e4\u00e4lle juustokuminaa, chilijauhetta, savupaprikaa, suolaa ja pippuria. Sekoita, jotta ne peittyv\u00e4t tasaisesti.<\/li>\n<li>Paahda bataattia esil\u00e4mmitetyss\u00e4 uunissa 20-25 minuuttia tai kunnes se on pehme\u00e4 ja kevyesti ruskistunut.<\/li>\n<li>Kuumenna mustat pavut kattilassa keskil\u00e4mm\u00f6ll\u00e4, kunnes ne ovat l\u00e4mmenneet.<\/li>\n<li>L\u00e4mmit\u00e4 maissitortillat kuivalla pannulla tai uunissa.<\/li>\n<li>Kokoa tacot t\u00e4ytt\u00e4m\u00e4ll\u00e4 jokainen tortilla paahdetuilla bataateilla, mustilla pavuilla ja haluamillasi t\u00e4ytteill\u00e4.<\/li>\n<li>Tarjoile heti ja nauti n\u00e4ist\u00e4 maukkaista ja t\u00e4ytt\u00e4vist\u00e4 tacoista!<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Black_Bean_and_Vegetable_Stir-Fry\"><\/span>3. Mustapavun ja kasvisten sekoituspaistia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ainesosat:<\/strong><\/p>\n<ul>\n<li>1 rkl oliivi\u00f6ljy\u00e4<\/li>\n<li>2 valkosipulinkyntt\u00e4, hienonnettu<\/li>\n<li>1 pieni sipuli, ohueksi viipaloituna<\/li>\n<li>1 punainen paprika, ohueksi viipaloituna<\/li>\n<li>1 kuppi parsakaalin kukintoja<\/li>\n<li>1 kuppi viipaloituja sieni\u00e4<\/li>\n<li>1 t\u00f6lkki (15 oz) mustia papuja, valutettu ja huuhdeltu.<\/li>\n<li>2 ruokalusikallista soijakastiketta<\/li>\n<li>1 ruokalusikallinen riisietikkaa<\/li>\n<li>1 tl seesami\u00f6ljy\u00e4<\/li>\n<li>Keitetty\u00e4 riisi\u00e4 tai kvinoaa tarjoilua varten<\/li>\n<li>Valinnaiset lisukkeet: viipaloitu vihre\u00e4 sipuli, seesaminsiemeni\u00e4.<\/li>\n<\/ul>\n<p><strong>Ohjeet:<\/strong><\/p>\n<ol>\n<li>Kuumenna oliivi\u00f6ljy suuressa paistinpannussa tai wokissa keskil\u00e4mm\u00f6ll\u00e4. Lis\u00e4\u00e4 hienonnettu valkosipuli ja viipaloitu sipuli ja paista, kunnes ne tuoksuvat ja sipulit ovat l\u00e4pikuultavia.<\/li>\n<li>Lis\u00e4\u00e4 pannulle viipaloitu punainen paprika, parsakaalin kukinnot ja viipaloidut sienet. Paista sekoitellen 5-7 minuuttia tai kunnes vihannekset ovat mureita ja rapeita.<\/li>\n<li>Sekoita joukkoon valutetut ja huuhdellut mustapavut, soijakastike, riisietikka ja seesami\u00f6ljy. Keit\u00e4 viel\u00e4 2-3 minuuttia v\u00e4lill\u00e4 sekoittaen.<\/li>\n<li>Tarjoa mustapapu- ja vihannesten sekoituspaisti keitetyn riisin tai kvinoan p\u00e4\u00e4ll\u00e4.<\/li>\n<li>Koristele halutessasi viipaloidulla vihre\u00e4ll\u00e4 sipulilla ja seesaminsiemenill\u00e4.<\/li>\n<li>Nauti t\u00e4st\u00e4 maukkaasta ja ravitsevasta sekoitusruoasta nopeana ja t\u00e4ytt\u00e4v\u00e4n\u00e4 ateriana!<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Mustat pavut eiv\u00e4t ole vain herkullisia, vaan niiss\u00e4 on my\u00f6s voimakas ravintoarvo. Tutustutaanpa mustien papujen sis\u00e4lt\u00e4miin eri ravintoaineisiin:   Ravintosis\u00e4lt\u00f6 Rasvat Kokonaisrasva: 0.9g Tyydyttynyt rasva: 0.1g Transrasva: 0g Kolesteroli: 0mg Natrium: 1mg Hiilihydraatit: Hiilihydraatteja yhteens\u00e4: 1 mg: 20.4g Ravintokuitu: 7.5g Sokerit: 0.5g Proteiini: 7.6g Vitamiinit ja kivenn\u00e4isaineet Kalsium: ... <a title=\"Mustapavut - Ravintosis\u00e4lt\u00f6\" class=\"read-more\" href=\"https:\/\/www.islank.com\/fi\/black-beans-nutritional-content\" aria-label=\"Lue lis\u00e4\u00e4 aiheesta Mustapavut - Ravintosis\u00e4lt\u00f6\">Lue lis\u00e4\u00e4<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-751","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Black Beans - Nutritional Content<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.islank.com\/fi\/mustat-pavut-ravintoarvo\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Black Beans - Nutritional Content\" \/>\n<meta property=\"og:description\" content=\"Black beans are not only delicious but also pack a powerful nutritional punch. 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