{"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":"svarta-bonor-naringsinnehall","status":"publish","type":"post","link":"https:\/\/www.islank.com\/sv\/black-beans-nutritional-content","title":{"rendered":"Svarta b\u00f6nor - n\u00e4ringsinneh\u00e5ll"},"content":{"rendered":"<div id=\"islan-2051346334\" class=\"islan-before-content islan-entity-placement\"><div style=\"text-align: center; margin-bottom: 30px; padding: 15px 10px 20px 10px; border: solid #efefef;\">\r\n    <div style=\"font-weight: bold; font-size: 120%; padding-bottom: 10px;\">Prova v\u00e5r viktminskningsguide<\/div>\r\n    <p>Hitta det b\u00e4sta s\u00e4ttet att g\u00e5 ner i vikt snabbt.<br \/>Det tar bara 2 minuter.<\/p>\r\n    <a class=\"a3\" href=\"https:\/\/www.islank.com\/sv\/viktminskningsguide\">Prova guiden nu<\/a>\r\n  <\/div><\/div><p>Svarta b\u00f6nor \u00e4r inte bara uts\u00f6kta, de har ocks\u00e5 ett kraftfullt n\u00e4ringsinneh\u00e5ll. L\u00e5t oss titta p\u00e5 de olika n\u00e4rings\u00e4mnen som finns i svarta b\u00f6nor:<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nutritional_Content\"><\/span>N\u00e4ringsinneh\u00e5ll<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Fetter\n<ul>\n<li>Totalt fett: 0,9 g<\/li>\n<li>M\u00e4ttat fett: 0,1 g<\/li>\n<li>Trans fett: 0g<\/li>\n<\/ul>\n<\/li>\n<li>Kolesterol: 0 mg<\/li>\n<li>Natrium: 1 mg<\/li>\n<li>Totalt antal kolhydrater: 20.4g<\/li>\n<li>Kostfiber: 7,5 g<\/li>\n<li>Sockerarter: 0,5 g<\/li>\n<li>Protein: 7,6 g<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamins_and_minerals\"><\/span>Vitaminer och mineraler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Kalcium: 29 mg<\/li>\n<li>J\u00e4rn: 1,8 mg<\/li>\n<li>Magnesium: 60 mg<\/li>\n<li>Fosfor: 120 mg<\/li>\n<li>Kalium: 267 mg<\/li>\n<li>Vitamin C: 0 mg<\/li>\n<li>Vitamin A: 0IU<\/li>\n<li>Vitamin D: 0IU<\/li>\n<li>Vitamin B6: 0,2 mg<\/li>\n<li>Kobalamin (B12): 0 \u00b5g<\/li>\n<li>Vitamin E: 0,1 mg<\/li>\n<li>Vitamin K: 0 \u00b5g<\/li>\n<li>Folat: 256 \u00b5g<\/li>\n<li>Niacin: 0,4 mg<\/li>\n<li>Riboflavin: 0,1 mg<\/li>\n<li>Tiamin: 0,2 mg<\/li>\n<\/ul>\n<p>Dessa siffror baseras p\u00e5 en portionsstorlek p\u00e5 100 gram kokta svarta b\u00f6nor. Att inf\u00f6rliva svarta b\u00f6nor i din kost kan bidra till att uppfylla dina dagliga n\u00e4ringsbehov och fr\u00e4mja \u00f6vergripande h\u00e4lsa och v\u00e4lbefinnande.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Implementing_Black_Beans_in_Your_Diet\"><\/span>Implementera svarta b\u00f6nor i din kost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Att inf\u00f6rliva svarta b\u00f6nor i din kost kan vara b\u00e5de enkelt och gott. H\u00e4r \u00e4r n\u00e5gra id\u00e9er om hur du kan njuta av dessa n\u00e4ringsrika baljv\u00e4xter:<\/p>\n<ol>\n<li>\n<p><strong>Sallad med svarta b\u00f6nor<\/strong>: Kombinera kokta svarta b\u00f6nor med t\u00e4rnade tomater, paprika, l\u00f6k och koriander. Dressa med en pressad limesaft och en droppe olivolja f\u00f6r en uppfriskande och n\u00e4ringsrik sallad.<\/p>\n<\/li>\n<li>\n<p><strong>Soppa med svarta b\u00f6nor<\/strong>: L\u00e5t kokta svarta b\u00f6nor sjuda med gr\u00f6nsaksbuljong, vitl\u00f6k, l\u00f6k och kryddor som kummin och chilipulver f\u00f6r en rej\u00e4l och tr\u00f6stande soppa. Toppa med en klick grekisk yoghurt eller avokado f\u00f6r extra kr\u00e4mighet.<\/p>\n<\/li>\n<li>\n<p><strong>Tacos med svarta b\u00f6nor<\/strong>: Fyll majstortillas med kryddade svarta b\u00f6nor, strimlad sallad, t\u00e4rnade tomater och dina favorittillbeh\u00f6r som salsa, avokado och ost f\u00f6r en god och n\u00e4ringsrik tacokv\u00e4ll.<\/p>\n<\/li>\n<li>\n<p><strong>Dip med svarta b\u00f6nor<\/strong>: Blanda kokta svarta b\u00f6nor med vitl\u00f6k, limejuice, kummin och en touch av olivolja tills den \u00e4r j\u00e4mn f\u00f6r en smakfull dipp. Servera med r\u00e5a gr\u00f6nsaker eller fullkornscrackers f\u00f6r ett m\u00e4ttande mellanm\u00e5l.<\/p>\n<\/li>\n<li>\n<p><strong>Svarta b\u00f6nor och vegetarisk wok<\/strong>: Stek kokta svarta b\u00f6nor med ett sortiment av f\u00e4rgglada gr\u00f6nsaker som paprika, broccoli och mor\u00f6tter. Smaks\u00e4tt med sojas\u00e5s, ingef\u00e4ra och vitl\u00f6k f\u00f6r en snabb och h\u00e4lsosam m\u00e5ltid.<\/p>\n<\/li>\n<\/ol>\n<p>Genom att inkludera svarta b\u00f6nor i dina m\u00e5ltider \u00f6kar du inte bara deras n\u00e4ringsv\u00e4rde utan tillf\u00f6r ocks\u00e5 variation och smak till din kost. Oavsett om de avnjuts som huvudr\u00e4tt, tillbeh\u00f6r eller mellanm\u00e5l \u00e4r svarta b\u00f6nor ett m\u00e5ngsidigt och n\u00e4ringsrikt tillskott till alla kulinariska repertoarer.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Black_Bean_Recipes\"><\/span>Recept p\u00e5 svarta b\u00f6nor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>H\u00e4r \u00e4r tre l\u00e4ckra recept med svarta b\u00f6nor:<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Black_Bean_and_Quinoa_Salad\"><\/span>1. Sallad med svarta b\u00f6nor och quinoa<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp kokt quinoa<\/li>\n<li>1 burk (15 oz) svarta b\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/4 kopp r\u00f6dl\u00f6k, finhackad<\/li>\n<li>1\/4 dl f\u00e4rsk koriander, hackad<\/li>\n<li>Saft av 1 lime<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 tesked malen kummin<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda kokt quinoa, svarta b\u00f6nor, t\u00e4rnad r\u00f6d paprika, k\u00f6rsb\u00e4rstomater, r\u00f6dl\u00f6k och hackad koriander i en stor sk\u00e5l.<\/li>\n<li>I en liten sk\u00e5l, vispa ihop limesaft, olivolja, spiskummin, salt och peppar.<\/li>\n<li>H\u00e4ll dressingen \u00f6ver quinoablandningen och v\u00e4nd runt tills allt \u00e4r v\u00e4l blandat.<\/li>\n<li>Servera omedelbart eller f\u00f6rvara i kylsk\u00e5p. Njut som en uppfriskande sallad eller som tillbeh\u00f6r till grillad kyckling eller fisk.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Black_Bean_and_Sweet_Potato_Tacos\"><\/span>2. Tacos med svarta b\u00f6nor och s\u00f6tpotatis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 medelstor s\u00f6tpotatis, skalad och t\u00e4rnad<\/li>\n<li>1 burk (15 oz) svarta b\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>1 msk olivolja<\/li>\n<li>1 tesked malen kummin<\/li>\n<li>1\/2 tesked chilipulver<\/li>\n<li>1\/4 tesked r\u00f6kt paprika<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>8 sm\u00e5 majstortillas<\/li>\n<li>Tillbeh\u00f6r: t\u00e4rnad avokado, strimlad sallad, salsa, grekisk yoghurt eller gr\u00e4ddfil, hackad koriander<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200\u00b0C (400\u00b0F). L\u00e4gg den t\u00e4rnade s\u00f6tpotatisen p\u00e5 ett bakpl\u00e5tspapper, droppa \u00f6ver olivolja och str\u00f6 \u00f6ver spiskummin, chilipulver, r\u00f6kt paprikapulver, salt och peppar. V\u00e4nd runt f\u00f6r att f\u00e5 en j\u00e4mn bel\u00e4ggning.<\/li>\n<li>Rosta s\u00f6tpotatisen i den f\u00f6rv\u00e4rmda ugnen i 20-25 minuter, eller tills den \u00e4r mjuk och l\u00e4tt brynt.<\/li>\n<li>V\u00e4rm de svarta b\u00f6norna i en kastrull p\u00e5 medelv\u00e4rme tills de \u00e4r genomvarma.<\/li>\n<li>V\u00e4rm majstortillan i en torr stekpanna eller i ugnen.<\/li>\n<li>Montera tacos genom att fylla varje tortilla med rostad s\u00f6tpotatis, svarta b\u00f6nor och \u00f6nskad topping.<\/li>\n<li>Servera omedelbart och njut av dessa smakrika och m\u00e4ttande tacos!<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Black_Bean_and_Vegetable_Stir-Fry\"><\/span>3. Svarta b\u00f6nor och gr\u00f6nsaksr\u00f6ra<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 msk olivolja<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackad<\/li>\n<li>1 liten l\u00f6k, tunt skivad<\/li>\n<li>1 r\u00f6d paprika, tunt skivad<\/li>\n<li>1 kopp broccolibuketter<\/li>\n<li>1 kopp skivade champinjoner<\/li>\n<li>1 burk (15 oz) svarta b\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>2 matskedar sojas\u00e5s<\/li>\n<li>1 matsked risvin\u00e4ger<\/li>\n<li>1 tesked sesamolja<\/li>\n<li>Kokt ris eller quinoa f\u00f6r servering<\/li>\n<li>Valfritt p\u00e5l\u00e4gg: skivad salladsl\u00f6k, sesamfr\u00f6n<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Hetta upp olivolja i en stor stekpanna eller wok p\u00e5 medelh\u00f6g v\u00e4rme. Tills\u00e4tt hackad vitl\u00f6k och skivad l\u00f6k och fr\u00e4s tills det doftar och l\u00f6ken \u00e4r genomskinlig.<\/li>\n<li>Tills\u00e4tt skivad r\u00f6d paprika, broccolibuketter och skivade champinjoner i stekpannan. Stek under omr\u00f6rning i 5-7 minuter eller tills gr\u00f6nsakerna \u00e4r mjuka och krispiga.<\/li>\n<li>R\u00f6r i avrunna och sk\u00f6ljda svarta b\u00f6nor, sojas\u00e5s, risvin\u00e4ger och sesamolja. Koka i ytterligare 2-3 minuter, r\u00f6r om ibland.<\/li>\n<li>Servera r\u00f6ran med svarta b\u00f6nor och gr\u00f6nsaker \u00f6ver kokt ris eller quinoa.<\/li>\n<li>Garnera med skivad salladsl\u00f6k och sesamfr\u00f6n, om s\u00e5 \u00f6nskas.<\/li>\n<li>Njut av denna smakrika och n\u00e4ringsrika stir-fry som en snabb och tillfredsst\u00e4llande m\u00e5ltid!<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Svarta b\u00f6nor \u00e4r inte bara uts\u00f6kta, de har ocks\u00e5 ett kraftfullt n\u00e4ringsinneh\u00e5ll. L\u00e5t oss titta n\u00e4rmare p\u00e5 de olika n\u00e4rings\u00e4mnen som finns i svarta b\u00f6nor:   N\u00e4ringsinneh\u00e5ll Fetter Totalt fett: 0,9 g M\u00e4ttat fett: 0,1 g Transfett: 0 g Kolesterol: 0 mg Natrium: 1 mg Totalt kolhydrater: 20,4 g Kostfiber: 7,5 g Sockerarter: 0,5 g Protein: 7,6 g Vitaminer och mineraler Kalcium: ... <a title=\"Svarta b\u00f6nor - n\u00e4ringsinneh\u00e5ll\" class=\"read-more\" href=\"https:\/\/www.islank.com\/sv\/black-beans-nutritional-content\" aria-label=\"L\u00e4s mer om Svarta b\u00f6nor - N\u00e4ringsinneh\u00e5ll\">L\u00e4s mer<\/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\/sv\/svarta-bonor-naringsinnehall\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\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. Let&#039;s look into the various nutrients present in black beans: &nbsp; Nutritional Content Fats Total Fat: 0.9g Saturated Fat: 0.1g Trans Fat: 0g Cholesterol: 0mg Sodium: 1mg Total Carbohydrates: 20.4g Dietary Fiber: 7.5g Sugars: 0.5g Protein: 7.6g &nbsp; Vitamins and minerals Calcium: ... 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Let's look into the various nutrients present in black beans: &nbsp; Nutritional Content Fats Total Fat: 0.9g Saturated Fat: 0.1g Trans Fat: 0g Cholesterol: 0mg Sodium: 1mg Total Carbohydrates: 20.4g Dietary Fiber: 7.5g Sugars: 0.5g Protein: 7.6g &nbsp; Vitamins and minerals Calcium: ... 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