Kev noj zaub mov tseem ceeb: zaub mov txawv nrog cov duab, yooj yim thiab qab

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Yuav noj dab tsi kom poob phaus? Cov lus nug no tau nug ntau dua ib zaug tsis yog los ntawm cov tswv ntawm cov ntaub ntawv zoo kawg nkaus, tab sis kuj los ntawm txhua tus neeg nyiam noj qab haus huv. Tsis muaj teeb meem rau kev tshaib plab koj tus kheej nrog kev noj haus, tsis kam lees txhua yam. Tseeb tiag, tom qab hnub ntawm tag nrho cov kev txwv, ib lub sij hawm ntawm kev puas tsuaj yuav muaj tseeb tuaj, tom qab ntawd nws yuav nyuaj dua los nres. Yog li ntawd, cov kws paub txog kev noj qab haus huv pom zoo kom tsis txhob ua txhaum cov khoom noj, tab sis tsuas yog hloov cov ntawv qhia zaub mov thiab cov khoom siv. Kab lus no muab ob peb lub tswv yim qhia txog yuav ua li cas npaj cov tais diav yooj yim thiab cua. Daim ntawv qhia noj zaub mov qhia cov ntsiab lus calorie ntawm cov zaub mov, yog li nws yuav yooj yim dua rau cov neeg txawj ntse kom paub seb yuav noj dab tsi yog qhov zoo tshaj rau lawv.

Ntawv zaub mov - hom zaub mov no yog dab tsi?

Cov chav kawm tseem ceeb tsis yog ib txwm ua raws li lub tswv yim no, thiab tsis yog txhua tus nyiam suav calories, glycemic Performance index thiab lwm cov ntsiab lus ntawm cov kws noj zaub mov. Yog li ntawd, nws yog qhov zoo dua los txiav txim siab feem ntau cov khoom noj twg ua rau poob phaus thiab qhov twg tsis ua. Daim ntawv qhia rau kev noj qab haus huv ob chav kawm yuav pab koj ua yam tsis muaj teeb meem.

Yuav ua li cas rau lub duav yog paub rau txhua leej txhua tus, tab sis cov khoom uas txhawb kev poob phaus yog nyob deb ntawm txhua leej txhua tus.

• Zaub muaj protein ntau: zaub paj, taum ntsuab, tag nrho cov zaub nplooj ntsuab, thiab nceb. Qhov no kuj muaj xws li legumes: peas, lentils, chickpeas.
• zaub muaj fiber ntau, uas yog qhov zoo rau kev ntxuav cov hnyuv: ntau hom zaub qhwv, carrots, beets, taub dag.
• Khoom noj uas pab zom cov rog: pineapple, txiv qaub, iab spices, qhiav.

zaub fritters

Cov zaub mov noj rau cov chav kawm thib ob yog nrov heev ntawm cov poj niam uas ib txwm poob phaus, vim lawv yooj yim los npaj, txaus siab heev, tab sis calories tsawg. Zaub pancakes feem ntau yog noj nrog qaub cream, adjika, los yog ib sab phaj ntawm buckwheat los yog boiled mov.

Qee lub tswv yim:

1. Los ntawm zucchini (138 kcal ib 100 grams): grate ob zaub, ntxiv 1/2 tsp. ntsev thiab kua txob dub, ib pinch ntawm coriander, ntxiv rau ob lub qe thiab 4 tbsp. l. hmoov. Do lub loj thiab, siv ib tug loj diav, kis nws nyob rau hauv ib tug preheated lauj kaub, kib nyob rau hauv roj kom txog thaum Golden xim av. Hauv cov txheej txheem, tsis txhob hnov qab tig mus rau lwm sab siv lub spatula. Zucchini pancakes nrog adjika thiab ci ci xim av yog qhov zoo heev.
2. Los ntawm taub taub nrog carrots (106 kcal / 100 g): 300 grams ntawm txhua zaub, grated on coarse grater, sib tov, ntxiv ob qe, 1 tsp. qab zib thiab ntsev me ntsis kom saj, nrog rau ib tug dav pinch ntawm cinnamon tov nrog 5-6 tbsp. diavhmoov nplej (nws kuj yog fashionable siv Hercules flakes). Fry nyob rau hauv tib txoj kev raws li nyob rau hauv daim ntawv qhia yav dhau los, nco ntsoov nteg tawm ntawm daim ntawv phuam kom nws absorbs ntau rog. Pab tseem sov nrog qaub cream.

Cabbage pancakes yog npaj raws li tib txoj cai: finely chop ob lub dos loj, grate ib tug loj carrot on ib tug nruab nrab grater, chop 1/4 diav ntawm cabbage, sprinkle nrog ib tug pinch ntawm ntsev thiab crushed zoo nrog koj ob txhais tes. Sib tov tag nrho cov zaub, ntxiv 2-3 qe, 1 tsp. Sib tov tshuaj ntsuab ntawm Provence, 1/4 grated nutmeg thiab 1/2 tbsp. hmoov. Ua tib zoo sib tov lub loj thiab Fry nyob rau hauv daim ntawv ntawm pancakes, sib sau zoo zoo rounds nrog ib diav. Calorie fritters los ntawm cabbage yog 134 calories, tsis suav garnish thiab ntses.

Raws li peb daim ntawv qhia rau kev noj zaub mov thib ob, koj tuaj yeem tuaj nrog ntau hom pancakes los ntawm kev sib txuas cov khoom lossis ntxiv lwm yam: qos yaj ywm, tws zaub paj, txiv apples, spinach. Muaj ntau txoj kev xaiv, tab sis lawv txhua tus zoo sib xws raws li lub hauv paus ntsiab lus ntawm kev npaj.

kab taum nrog nceb

Ib daim ntawv qhia yooj yim rau kev noj zaub mov thib ob yuav pab txo qis lub sijhawm ua noj hmo, vim nws tau npaj hauv 15 feeb xwb. Nws tsuas yog siv ob peb cov khoom xyaw los npaj:

• 300 grams tshiab champignons;
• 300 grams ntsuab asparagus taum, tuaj yeem siv tshiab lossis khov;
• 1 tsp Italian tshuaj ntsuab;
• 1 dos loj;
• 1\2 tsp ntsev;
• 2-3 tbspl. zaub roj.

Daim ntawv qhia noj zaub mov no rau chav kawm thib ob rau kev poob phaus yog qhov zoo tagnrho, vim nws muaj cov khoom lag luam uas muaj zog qis heev: champignons txog li 30 kcal ib 100 grams, thiab taum - tsuas yog 47 kcal. Nws yog npaj yooj yim heev: finely chop lub dos thiab sauté kom txog thaum pob tshab nyob rau hauv cov roj, muab tso rau hauv ib lub tais, thiab Fry lub nceb, txiav mus rau hauv nyias slices, nyob rau hauv tib lub lauj kaub. Thaum lawv pib xim av, rov qab dos rau lawv, thiab tseem ntxiv taum pods, txiav rau hauv 2-3 cm pieces. Ntxiv spices thiab ntsev, npog nrog lub hau thiab txo tshav kub mus rau nruab nrab. Tom qab tsib feeb, do thiab simmer rau lwm tsib feeb tshaj qis cua sov. Lub tais npaj ua noj!

Ntxhais ua lag luam buckwheat (tsis muaj nqaij)

Ntau yam zaub mov txawv rau kev npaj noj zaub mov thib ob yog tag nrho ntawm cov thev naus laus zis nyuaj, ntau cov khoom xyaw uas tsis muaj rau txhua tus neeg nyob hauv peb lub tebchaws. Tab sis yooj yim buckwheat porridge tsuas yog nco qab thaum hnub ntawm kefir noj, txawm hais tias cov cereal no mus zoo nrog cov zaub yooj yim tsis poob nws cov txiaj ntsig zoo.

Yuav ua noj porridge zoo tib yam hauv kev ua lag luam, koj yuav tsum tau ua ib kauj ruam:

1. Fry hauv ob tablespoons roj zaub ib lub dos loj, txiav rau hauv me me cubes. Thaum nws ua mos, ntxiv ib grated carrot thiab sauté kom txog thaum lub carrots muab xim rau cov roj. Nqa tawm mus rau hauv lub tais huv.
2. Noj 250 grams ntawm nceb txiav rau hauv slices thiab Fry kom txog thaum Golden nyob rau hauv 2 tbsp.l. cov roj. Sprinkle nrog ib tug pinch ntawm dub kua txob, coriander thiab ntsev mus saj.
3. Tam sim no yaug 1.5 khob ntawm buckwheat groats hauv dej ntws, ncuav peb khob dej sov tsis tiav thiab boil rau nees nkaum feeb.
4. Muab zaub thiab nceb rau buckwheat, sib tov thiab simmer rau lwm kaum feeb. Yog tias nws hloov tawm tias tsis muaj kua txaus, ces ntxiv 0.5 tbsp. dej kub.

Yog tias koj ua raws li daim ntawv qhia ua ntu zus los npaj kev noj zaub mov thib ob, tom qab ua noj, koj yuav tsum tau npog lub lauj kaub nrog phuam qhwv hauv ib nrab thiab cia cov porridge so me ntsis (8-10 feeb) thiab tsuas yog tom qab ntawd muab nws rau lub rooj. Cov ntsiab lus calorie ntawm cov zaub mov tiav raws li daim ntawv qhia no tsuas yog 90 calories ib 100 grams noj.

Muaj porridge nrog taub dag hauv lub cooker qeeb

Feem ntau cov zaub mov rau kev noj zaub mov thib ob nrog daim duab tsis quav ntsej cov nplej, vim lawv saib tsis pom hauv cov duab. Yog li ntawd, ntau tus neeg tsis txawm xav tias millet yog ib yam khoom muaj txiaj ntsig zoo rau kev noj qab haus huv. Ua ke nrog cov taub dag muaj yeeb yuj uas ci ntsa iab nrog cov vitamins, cov zaub mov no tuaj yeem pab poob phaus ua tsaug rau nws cov ntsiab lus fiber ntau. Lub zog tus nqi ntawm porridge nrog taub dag yog 95-100 calories, yog li koj tuaj yeem noj txawm tias ob qhov kev pabcuam - yuav tsis muaj kev phom sij. Txhawm rau npaj cov zaub mov no rau peb tsev neeg, koj yuav tsum noj:

• millet - 100 grams;
• taub dag - 370 grams;
• milk - 300 ml;
• dej ntshiab - 220 ml;
• butter - 40 grams;
• qab zib kom saj (2 tablespoons);
• ib pinch ntsev;
• koj tuaj yeem ua tauntxiv qee cov cinnamon yog tias koj xav tau qhov ntsim ntxiv.

Txiav lub taub taub hau rau hauv daim thiab grate rau ntawm lub grater zoo. Qhuav lub butter nyob rau hauv lub multicooker tais nyob rau hauv lub "Extinguishing" hom thiab Fry lub taub dag loj nyob rau hauv nws rau 3-5 feeb, stirring Qee zaus. Nyob rau hauv tus txheej txheem, ntxiv qab zib thiab cinnamon. Yaug cov grits, ntxiv rau taub dag, ntxiv mis nyuj, dej thiab ntsev, sib tov maj mam thiab tig lub timer rau 50 feeb. Tom qab lub sijhawm ua noj tas lawm, tawm mus rau lwm 30 feeb siv hom "Kub".

Daim ntawv qhia rau kev noj zaub mov thib ob ntawm cov nqaij yog cov neeg nyiam tshaj plaws, vim tias cov khoom no muab kev xav ntawm satiety rau lub sijhawm ntev heev nrog cov ntsiab lus calorie tsawg. Ib qho ntawm cov tais diav no yog cutlets, uas tuaj yeem noj tau yooj yim nrog cov ntses thiab zaub xam lav, los yog ua ke nrog ib sab phaj ntawm cereals lossis zaub. Nws yog qhov zoo dua los ua noj nqaij npuas rau ob peb lossis ci hauv qhov cub, vim nws yog qhov tsis xav noj nqaij kib hauv lub lauj kaub nrog zaub mov. Khoom proportions:

• 1 kg nqaij qaib fillet - koj tuaj yeem siv ib yam (nqaij qaib, qaib ntxhw, goose) los yog sib tov ntawm cov nqaij seem hauv av rau hauv cov nqaij minced;
• 1 celery paus, tawv nqaij;
• 2 dos loj;
• 1-3 qej cloves (mus saj);
• 2 qe;
• 3-4 tbsp. l.kream;
• 1/2 tsp kua txob dub;
• 1/4 tsp cumin;
• 1 tsp ntsev.

Yog tias lub celery tsis txaus siab rau saj, nws tuaj yeem hloov nrog carrots, zucchini lossis twsbroccoli nyob rau hauv tib tus nqi. Cov ntsiab lus calorie ntawm minced nqaij qaib cutlets yog 88 calories, uas yog tsawg heev rau cov nqaij tais.

YYuav ua li cas rau steam cutlets?

Chop lub celery ua ke nrog dos nrog ib tug blender mus rau lub puree lub xeev, ntxiv spices, ntsev, qej thiab cream, sib tov zoo thiab ua ke nrog minced nqaij. Yeej nyob rau hauv lub qe thiab knead lub loj kom huv si, ntaus nws nrog koj txhais tes. Cov pob nqaij yuav ua kom lawv cov duab zoo thiab yuav tsis sib nrug thaum kho cua sov. Zam oval-puab cutlets los ntawm minced nqaij, tsis ntau tshaj 6 cm ntev thiab 3-4 cm dav.

Lawv tuaj yeem ua rau hauv pob, zoo li cov pob txha. Cov duab tsis cuam tshuam qhov saj txhua. Ncuav dej txaus rau hauv ob chav boiler kom nws qis dua qib ntawm grate uas cov cutlets tau nteg tawm. Kaw lub tais nrog lub hau. Tom qab boiling dej, boil lub cutlets rau nees nkaum feeb, thiab ces muab tshem tawm mus rau hauv lub lauj kaub huv si thiab qhuav.

Qhia los ntawm tus kws qhia zaub mov

Cov kws tshaj lij pom zoo kom tsis suav cov calories hauv cov zaub mov rau kev noj haus thib ob, tab sis tsuas yog noj cov zaub mov uas muaj fiber ntau, uas ua rau lub plab zom mov zoo. Nws tseem tsim nyog nco ntsoov tias koj tsis tuaj yeem haus dej haus thaum noj mov, vim qhov no ua rau lub plab zom mov, uas yuav ua rau kev zom zaub mov tsis zoo, nrog rau fermentation. Nws yog qhov zoo dua los haus 150-200 grams dej sov ib nrab ib teev ua ntej noj mov - qhov no yuav txo qis qab los noj mov.