Buckwheat rau noj hmo: cov khoom muaj txiaj ntsig, zaub mov txawv thiab nta

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

Ntau tus neeg uas tau tsom mus rau qhov teeb meem ntawm qhov hnyav dhau los tau txhawj xeeb txog cov lus nug: nws puas tuaj yeem siv buckwheat thaum poob phaus? Txhua leej txhua tus tuaj yeem ua noj cov nplej no rau noj hmo, tab sis cov ntsiab lus calorie qhia tias muaj ntau txog 320 calories hauv ib puas grams ntawm porridge! Nws yuav zoo li tias cov lej no tsis tuaj yeem lees txais ntawm kev noj zaub mov, ntau tus neeg, hauv kev sim kom poob phaus, tshem tawm cov cereal no los ntawm lawv cov khoom noj. Cia peb sim nkag siab qhov teeb meem no kom ntxaws ntxiv txhawm rau txhawm rau rov hais dua cov lus dab neeg hais txog cov ntsiab lus calorie siab ntawm buckwheat porridge.

Kuv tuaj yeem noj buckwheat noj hmo?

Cov neeg noj zaub mov pom zoo buckwheat ua zaub mov noj rau ntau tus neeg. Muaj tseeb, qhov no ua rau qee tus tsis txaus siab, vim tias cov ntsiab lus calorie ntawm hom porridge no tseem ceeb heev. Kev ntes yog qhov no: qee qhov chaw uas muab cov ntaub ntawv hais txog calorie cov ntsiab lus ntawm cov khoom tsis suav nrog cov txheej txheem ua noj. Tom qab tag nrho, ib puas grams ntawm qhuav cereals thiab npaj-ua buckwheat rau noj hmo yog txawv ho.

Txhawm rau kom nkag siab yooj yim, koj tuaj yeem noj ib khob ntawm buckwheat qhuav, uas tuav qhov nruab nrab ntawm 180 grams, thiab tom qab ntawd boil nws kom txog thaum kev sib tw. Muaj pes tsawg khob porridgenws yuav ua haujlwm? Yuav luag peb, uas txaus rau peb pluas noj. Tam sim no xam seb pes tsawg calories yuav nyob rau hauv txhua qhov kev pab? Txog 80-90 rau tib lub khob, tab sis twb boiled khoom. Yog li ntawd, tsis txhob txhawj: buckwheat rau noj hmo thaum poob phaus yog ua tau thiab txawm tsim nyog!

Cov txiaj ntsig ntawm buckwheat rau lub cev

Kev txhawb nqa ntawm kev soj ntsuam saum toj no, peb yuav tsum ntxiv ob peb qhov tseeb ntxiv:

1. Cov khoom noj muaj txiaj ntsig (ib puas grams) ntawm buckwheat yog raws li nram no: 63 grams carbohydrates, 14 grams protein thiab tsuas yog 4 grams roj, thiab feem ntau ntawm cov carbohydrates yog complex, uas yog maj mam tawg. Qhov no qhia tias ib nrab ib teev tom qab noj buckwheat rau noj hmo, koj yuav tsis raug overtaken los ntawm kev tshaib kev nqhis tshiab, zoo li tshwm sim yog tias koj noj tej yam qab zib, muaj cov carbohydrates ceev.
2. Txiv ntxawm muaj fiber ntau (ntau tshaj kaum feem pua ntawm tag nrho cov huab hwm coj), uas ua rau nws muaj txiaj ntsig zoo rau txoj hnyuv, nrog rau kev tshem tawm cov co toxins los ntawm nws.
3. Buckwheat tsis muaj gluten, yog li nws tuaj yeem noj dawb los ntawm cov neeg uas tsis haum rau cov tshuaj no.
4. Ntau cov vitamins B muaj nyob rau hauv buckwheat ua rau nws tseem ceeb rau kev tswj cov txheej txheem metabolic, tiv thaiv kev laus ntxov ntxov thiab teeb meem hematopoiesis. Ua ke nrog cov vitamin P, lawv tswj cov ntshav siab thiab pab tsim cov kua tsib.
5. Cov cereal no kuj pom zoo rau cov neeg muaj ntshav qab zib thiab teeb meem plawv, vim nws tsis tsuas yog muaj cov hlau ntau, tab sis kuj tseem muaj magnesium nrog cov poov tshuaj.

Dab tsixaiv lub hauv paus rau kev noj haus?

Buckwheat rau noj hmo. Qhov twg yog qhov zoo dua los siv? Fried core, tsis ua los yog txawm ntsuab? Qhov twg yog qhov tseem ceeb tshaj? Nutritionists thiab cov neeg paub txog yuav teb ib qho lus teb: ntsuab!

Qhov tseeb yog tias thaum kib cov nplej, yuav luag ib nrab ntawm cov khoom muaj txiaj ntsig ntawm cov nplej zoo nkauj no ploj, uas tsis tuaj yeem hais txog ntsuab buckwheat. Tau kawg, nws saj txawv ntawm cov porridge li niaj zaus, tab sis yog qhov poob phaus lossis kev lom zem txaus siab yog qhov tseem ceeb? Koj tseem tuaj yeem xaiv qhov kev sib tw ntau dua: siv hom cereal uas tsis muaj roasted, uas tsis muaj txiaj ntsig ntau dua li hom ntsuab, tab sis ntau dua li roasted. Koj yeej nrhiav tau txoj kev tawm. Nws yog ib nqi sau cia hais tias kib buckwheat tau nkag mus rau hauv kev siv thaum lub sij hawm ntawm Nikita Khrushchev, thiab ua ntej lawv tau noj zoo tib yam: ntsuab los yog uncooked.

Txoj kev poob phaus

Ntau xyoo dhau los, nplooj ntawv hauv Is Taws Nem tau sau nrog cov dab neeg hais txog kev kho kom poob phaus zoo ua los ntawm buckwheat: tsuas yog cov cereal soaked hauv kefir tau noj hmo, pluas tshais thiab noj su. Qhov kev kho mob txuj ci tseem ceeb no yog dab tsi thiab nws puas pab tau kom tshem tau cov kg ntxub?

Txhawm rau ua noj buckwheat nrog kefir rau noj hmo, koj yuav tsum noj ob khob ntawm cereal, yaug kom huv si hauv dej ntws, tshem tawm cov khib nyiab thiab hmoov av, muab tso rau hauv ib lub colander kom tag nrho cov dej yog iav. Tom qab ntawd ncuav buckwheat nrog ib liter ntawm kefir tshiab (yogurt kuj zoo) thiab tawm thaum hmo ntuj nyob rau hauv lub tub yees. Thaum sawv ntxov, faib cov porridge ua rau peb mus rau plaub pluas noj. Tsis tas li ntawd, nws tso cai rau haus dej ntshiab xwb yam tsis muaj roj lossis tshuaj ntsuab tshuaj yej. Raws li cov kws paub txog zaub mov, buckwheat porridge npaj ua li no zoo kawg nkaus ntxuav cov hnyuv ntawm co toxins hauv txoj kev maj mam maj mam.

ceeb toom tseem ceeb: cov khoom noj no tsuas siv tau ib lub lis piam thiab tsis pub ntau tshaj ib zaug hauv ib lub hlis twg, thiaj li tsis ua rau koj lub cev ntau dhau. Raws li kev txheeb xyuas ntawm cov neeg uas poob phaus siv txoj kev no ntawm kev ua porridge, qhov hnyav tawm sai heev: koj tuaj yeem poob txog tsib kilograms ib chav kawm, vim tias tsuas muaj 75 calories ib puas grams ntawm npaj buckwheat rau kefir, thiab qhov no. tsawg heev, xav tias tsis muaj dab tsi noj dua li nws yuav tau txais. Tib yam kev mob rau kev siv: tsis txhob nqa mus nrog xws li cov khoom noj, tau hnov lub saj ntawm sai sai tawm kilograms, vim hais tias lub cev yuav tsum tau txais tag nrho cov gamut ntawm kab kawm thiab minerals, thiab tsis nyob ntawm reserves.

Buckwheat nrog mis nyuj: kev xaiv ua noj

Buckwheat noj hmo zaub mov txawv nrog cov khoom noj siv mis muaj peev xwm ua tau ntau yam, vim tias ntxiv rau kefir, koj tuaj yeem siv yogurt los yog mis nyuj. Koj yuav tsum sim cov kev xaiv no:

• Noj buckwheat nrog mis nyuj, siv nws es tsis txhob dej hauv cov nram qab no proportions: noj peb khob mis nyuj rau ib khob ntawm cereal. Nco ntsoov yaug cov buckwheat hauv ob peb dej kom tshem tawm cov plua plav me tshaj plaws uas yuav ua rau cov porridge muaj xim greyish. Boil mis nyuj thiab ncuav buckwheat rau hauv nws. Thaum nws boils, ua kom qhov hluav taws kub ib nrab kom tsawg thiab ua noj rau tsawg kawg ib nrab teev kom lub porridge yog boiled me ntsis. Tam sim ntawd ua ntej noj, tso ib teaspoon ntawm butter rau hauv txhua lub tais.butter, thiab yog tias xav tau, me ntsis zib ntab los yog txiv hmab txiv ntoo qhuav kom qab zib rau lub tais. Xws li noj buckwheat yog qhov zoo rau cov neeg tsis muaj zog los ntawm kev mob, nrog rau cov neeg uas muaj teeb meem digestive.
• Ua noj porridge zoo tib yam crumbly hauv dej thiab ncuav nrog mis nyuj nyob rau hauv lub phaj ua ntej noj: siv ib khob mis nyuj rau li ib thiab ib nrab khob ntawm npaj txhij porridge. Koj yuav tsum tau siv cov tshuaj tsw qab yog tias txoj kev no lub tais zoo li bland: siv me me pinch ntawm ntsev los yog ib teaspoon ntawm zib mu.

Adherents ntawm kev noj qab haus huv noj qab haus huv siv ib tug heev nthuav tswv yim: thaum yav tsaus ntuj lawv tsau ib khob ntawm ntsuab (!) buckwheat nyob rau hauv ob khob mis nyuj tshiab. Thaum sawv ntxov, npaj txhij-ua o porridge pleases lub qhov muag nrog ib tug appetizing saib, koj muaj peev xwm twb noj nws los ntawm pouring nws nrog ib spoonful ntawm zib mu. Tab sis tsis yog txhua yam: lub resulting porridge yog hloov mus rau hauv puree nrog ib tug blender, ntxiv ib tug puv tes ntawm qhuav txiv hmab txiv ntoo, ib nrab ib tug txiv tsawb, ib tug txiv apples txiav mus rau hauv me me pieces. Lub resulting delicacy tsis tsuas yog heev six, yooj yim digestible, tab sis kuj tseem ceeb heev rau tag nrho cov kab mob. Ntxiv mus, txawm tias vegans siv nws hauv lawv cov zaub mov, hloov nyuj cov mis nyuj nrog txiv maj phaub lossis kua mis, thiab vegans yeej paub ntau txog kev noj zaub mov kom raug

noj hmo rau tag nrho tsev neeg hauv qhov cub

Rau cov neeg uas tsis xav tau txoj kev poob phaus, koj tuaj yeem ua noj ib pluag mov ntawm buckwheat nrog nqaij qaib. Kev sib xyaw ua ke ntawm cov khoom noj porridge thiab kev sib tw brisket nrog zaub yuav tso cai rau koj kom "ntxuav ob tug noog nrog ib lub pob zeb": ib qho kev zoo siab ntev ntev ntawm satiety thiab ib qho me me ntawm calories nyob rau yav tsaus ntuj. Ntawm noyam koj xav tau:

• ib thiab ib nrab tsom iav tsis muaj av;
• 3 khob dej huv;
• raug puas grams nqaij qaib mis;
• ib dos thiab ib lub zaub ntug hauv paus;
• ob dia roj zaub;
• me ntsis kua txob dub thiab coriander thiab ob nplooj nplooj.

noj buckwheat qab no tau siav hauv qhov cub, yog li koj yuav tsum xaiv lub tais ci ua ntej: lub lauj kaub los yog lub tais tob tob yuav ua haujlwm. Txiav lub peeled dos rau hauv me me cubes thiab Fry nyob rau hauv roj nyob rau hauv ib lub lauj kaub frying kom txog thaum pob tshab, grate lub carrots on ib tug coarse grater (koj tsis tas yuav kib nws). Txiav nqaij qaib fillet rau hauv me me pieces (2 x 2 cm). Nws kuj tsis tas yuav kib, vim peb xav tau cov khoom noj khoom haus zoo tshaj plaws. Tom ntej no, yaug cov buckwheat hauv dej ntws ob lossis peb zaug kom tshem tawm tag nrho cov khib nyiab me me.

YHauv ib lub tais, sib tov buckwheat, pieces ntawm nqaij thiab zaub, sprinkle nrog spices thiab ntsev. Sib tov kom cov khoom xyaw sib npaug, thiab tom qab ntawd hloov txhua yam mus rau lub tais ci, ncuav boiled dej thiab muab tso rau hauv qhov cub rau nees nkaum feeb. Qhov cub kub yuav tsum yog 190 degrees. Tom qab lub sij hawm pib, tshaj tawm qhov kawg ntawm kev ua noj, tsis txhob tshem tawm daim ntawv los ntawm qhov cub rau lwm 15 feeb - qhov no yuav cia lub porridge ua crumbly thiab nqus tag nrho cov flavors ntawm zaub. Lub zog tus nqi ntawm cov zaub mov qab no tsuas yog 105 calories ib puas grams.

Porridge nrog zaub

Yuav ua li cas nrogbuckwheat rau noj hmo yog tias ib tug neeg yog neeg tsis noj nqaij? Ua li cas nws thiaj li tau txais nws koob tshuaj protein nyob rau yav tsaus ntuj? Cov zaub ntsuab yuav rov qab los cawm dua, uas tau rov ua pov thawj tias lawv yog cov khoom lag luam zoo tshaj plaws ntawm cov zaub protein uas tau nqus los ntawm tib neeg lub cev zoo dua thiab tsis muaj kev noj qab haus huv. Xav tias buckwheat mus zoo nrog yuav luag txhua cov zaub, tuaj yeem muaj ntau txoj kev xaiv. Nov yog ib daim ntawv qhia ua pov thawj:

• ib khob buckwheat;
• 2,5 khob dej huv;
• ib txhais tes dav ntawm broccoli florets (tuaj yeem hloov Brussels sprouts);
• ib puas grams taum ntsuab;
• ib zaub;
• ib tswb kua txob;
• ob txiv lws suav nruab nrab;
• ib dos;
• ib rau ob tablespoons roj txiv roj;
• -seasoning thiab ntsev rau koj saj.

Yog xav tau, koj tuaj yeem ntxiv zucchini lossis eggplant, txiav rau hauv me me, cauliflower inflorescences, thiab ntsuab peas, peeled.

Yuav ua li cas?

Ua ntej, koj yuav tsum npaj tag nrho cov zaub: faib cov zaub qhwv rau hauv me me inflorescences, finely chop lub dos, thiab grate lub carrots. Txiav cov noob taum rau hauv ob lossis peb daim txhua (nyob ntawm qhov ntev ntawm lub pod), thiab kua txob qab zib rau hauv me me. Ncuav dej npau npau hla lub txiv lws suav thiab, tau ua ib qho kev txiav rau saum, tshem tawm cov tawv nqaij ntawm lawv nrog rab riam. Tom qab ntawd txiav mus rau hauv me me pieces, ob centimeters tuab. Tshav roj nyob rau hauv ib saucepan thiabFry lub dos rau nws kom txog thaum me ntsis hloov nyob rau hauv lub teeb, ces ntxiv carrots thiab peppers thiab simmer rau ob mus rau peb feeb, stirring Qee zaus nrog ib tug spatula. Tom ntej no, xa cov txiv lws suav, txuj lom rau ntawd thiab simmer rau tsib feeb, me ntsis diluted nrog dej (1/2 khob). Tom ntej no, ntxiv cov zaub, buckwheat, yav tas los ntxuav hauv ob peb dej, sib tov kom huv si, ncuav dej kub raws li daim ntawv qhia thiab kaw lub hau. Simmer rau kaum tsib feeb, ces maj mam do dua thiab tua lub qhov cub. Kaw lub hau, qhwv cov tais diav nrog buckwheat rau noj hmo nrog ib daim phuam folded ob peb zaug rau tib lub sijhawm. Cov txheej txheem no yog qhov tsim nyog kom lub porridge kom siav zoo thiab ua crumbly, thiab cov zaub muab ntau dua ntawm lawv saj.

Buckwheat kua zaub hauv lub cooker qeeb

noj hmo buckwheat kua zaub ceev thiab qab? Yooj yim! Kev siv lub multicooker hauv chav ua noj ua rau lub neej yooj yim dua rau cov poj niam thiab tso cai rau lawv siv sijhawm ntau rau lawv tus kheej thiab lawv cov kev nyiam. Buckwheat kua zaub nrog zaub yog zaub mov noj, vim hais tias nyob rau hauv ib puas grams muaj tsuas yog 75-90 calories, nyob ntawm seb cov kua zaub yog siav nyob rau hauv lub broth los yog nyob rau hauv dej. Rau kev ua noj, koj yuav xav tau cov khoom yuav luag:

• 120 grams ntawm tub ntxhais;
• kwv yees peb litres dej;
• plaub qos yaj ywm nruab nrab;
• ob mus rau plaub tablespoons roj zaub;
• txheej txuj lom rau koj saj;
• ib pawg me zaub ntsuab;
• peb puas grams nqaij fillet (yeem).

HowUa kua zaub hauv lub cooker qeeb?

Txiav cov dos rau hauv me me cubes. Qhib lub multicooker los ntawm kev xaiv "Frying" hom rau 10-12 feeb (hauv qee hom ntawm cov cav tov, koj tuaj yeem siv hom "Baking"). Ncuav cov roj rau hauv lub tais, tso cov dos rau ntawd thiab Fry nws, tom qab plaub feeb ntawm cov txheej txheem, ntxiv grated carrots rau nws (nws yog qhov zoo dua los xaiv ib tug nplua grater).

Thaum cov carrots ua softer thiab pib muab xim rau cov roj, ntxiv cov kua txob qab zib, txiav rau hauv nyias strips. Thaum cov zaub kib, tev cov qos yaj ywm thiab txiav rau hauv me me los yog cubes, raws li koj nyiam. Muab qos yaj ywm nrog zaub rau hauv ib lub tais. Yog tias koj xav tau ib lub tais uas txaus siab dua, thiab koj tseem txiav txim siab siv cov nqaij, ces nws yuav tsum tau txiav tib yam li cov qos yaj ywm thiab muab tso nrog cov khoom seem. Cais buckwheat, tshem tawm cov khib nyiab, thiab yaug hauv qab dej ntws. Ncuav nws mus rau hauv lub tais multicooker thiab ncuav qhov xav tau ntawm cov dej huv. Kaw lub hau ntawm lub multicooker, teem lub "Stew" los yog "Baking" hom rau ib teev. Ob peb feeb ua ntej lub timer teeb liab, ntxiv cov txuj lom rau cov kua zaub thiab sib tov nws maj mam. Finely chop lub zaub: nws tuaj yeem yog parsley los yog dill, los yog kab tias sib xyaw ntawm tshuaj ntsuab. Thaum lub sij hawm tawm mus, tshaj tawm qhov kev npaj ntawm lub tais, ncuav cov zaub ntsuab rau hauv lub tais thiab cia cov kua zaub sawv ntsug rau lwm kaum feeb kom nws nqus cov tshuaj tsw qab.