Kev faib zaub thiab txiv hmab txiv ntoo - lub tswv yim thiab nta

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

Zaub thiab txiv hmab txiv ntoo yog qhov tseem ceeb tshaj plaws ntawm cov as-ham, kab kawm, vitamins thiab fiber ntau. Lawv, nrog rau cov nplej, legumes thiab qee cov zaub mov muaj protein, yuav tsum tsim lub hauv paus ntawm peb cov khoom noj. Raws li kev ntseeg nrov, kev noj zaub mov uas feem ntau ntawm cov txiv hmab txiv ntoo thiab zaub tuaj yeem ua tau ntau yam (tab sis tsis tiav!). Nyob rau tib lub sijhawm, txhua pawg neeg yog tus cwj pwm los ntawm qee yam khoom, muaj pes tsawg leeg, saj, peculiarities ntawm kev cog qoob loo thiab siv.

Kev faib cov zaub thiab txiv hmab txiv ntoo, uas peb yuav xav txog hauv tsab xov xwm no, yuav qhia tag nrho ntau yam ntawm cov khoom no thiab qhia txog lawv cov yam ntxwv tseem ceeb tshaj plaws.

txiv hmab txiv ntoo thiab zaub yog dab tsi?

Ua ntej faib cov pab pawg no, koj yuav tsum nkag siab tias peb tab tom tham txog dab tsi. Nws yuav zoo li tsis muaj dab tsi nyuab ntawm no. Cov zaub loj hlob hauv lub vaj thiab siv los npaj cov tais diav (savory). Txiv hmab txiv ntoo yog cov khoom qab zib, qab zib, thiab lawv loj hlob ntawm tsob ntoo (yog vim li cas lawv hu ua "txiv hmab txiv ntoo" nyob rau hauv lwm txoj kev). Tseeb tiag, peb tau txheeb xyuas qhov sib txawv tseem ceeb. Tab sis muaj kev zam.

Yog li, kua txob hlob los ntawm zes qe menyuam ntawm paj. Tab sis qhov no yog ib qho qhia meej ntawm kev koom nrog cov txiv hmab txiv ntoo. Cov ntsiab lus tshawb fawb tso cai rau koj suav nrog cucumbers, thiab txawm tias taum pods! Txij li thaum ancient sij hawm, succulent qhov chaw ntawm herbaceous nroj tsuag tau hu ua zaub. Txhawm rau kom tsis txhob muaj kev ntxhov siab, peb yuav paub qhov txawv ntawm ob qhov kev faib tawm - kev tshawb fawb thiab kev ua noj. Yog li, yog hais tias qhov kev faib tawm ntawm cov zaub thiab txiv hmab txiv ntoo diverges ntawm koj lub tswv yim ib txwm, tsis txhob xav tsis thoob. Tsuas yog saib nws dhau lub qhov muag ntawm tus nerd, tsis yog kws ua zaub mov.

zaub

Cia peb pib nrog qhov tseeb tias zaub (zoo li txiv hmab txiv ntoo) koom nrog pab pawg "cov qoob loo succulent", uas yog qhov txawv ntawm cov nplej, taum thiab lwm yam khoom cog. Txawm tias lawv saturation nrog noo noo (txog 80-90% los yog ntau tshaj), zaub yog nplua nuj nyob rau hauv cov as-ham. Qhov loj ntau yam (carbon, nitrogen, ntxhia ntsev, thiab lwm yam) thiab lawv cov dilution ua rau cov khoom no yooj yim rau tib neeg lub cev kom assimilate. Thiab qhov no tseem ceeb heev thaum nws los txog rau cov khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig zoo.

zaub: dab tsi

Ntau tus yam ntxwv tso cai rau koj faib tag nrho cov zaub rau hauv ob pawg loj: vegetative thiab generative. Nyob rau hauv lub tom kawg, txiv hmab txiv ntoo (inflorescences) yog siv rau zaub mov, nyob rau hauv lub qub, vegetative kab mob. Xav txog yam kev faib zaub li cas. Cov lus hauv qab no yuav pab peb nrog qhov no.

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

pab pawg zaub ntsuab	Npe zaub mov
tub qoob loo	qos yaj ywm, qos yaj ywm qab zib, Jerusalem artichoke
Kub qoob loo	carrots, radishes, turnips, beets, celery, thiab lwm yam
	dos (dos thiab qej)
	Cabbage (tshwj tsis yog broccoli, cauliflower thiab kohlrabi)
	Spinach zaub xam lav (cov no yog ntau hom lettuce, sorrel, spinach)
	ntsim (coriander, tarragon, dill)
	khoom qab zib (rhubarb)
Rhizome	Fuck
Stems	Asparagus, kohlrabi
Zoo Generative Group	Npe zaub mov
paj	zaub cob pob, zaub paj dawb
Fruit	Npaj Pumpkin (taug, zucchini, dib, melons thiab watermelons)
	YTomato (txiv lws suav, kua txob, eggplant)
	Cereals (pob kws)

Siv qhov kev faib tawm no, koj tuaj yeem tsim koj cov khoom noj kom zoo raws li cov yam ntxwv ntawm txhua pab pawg thiab koj lub cev xav tau qee yam khoom noj. Tsis tas li ntawd, qee cov zaub zoo dua thiab zom tau yooj yim dua, thaum lwm tus xav tau lub zog ntxiv rau lub hom phiaj no.

Cov ntsiab lus calorie ntawm ntau pawg zaub

Raws li koj twb tau nkag siab lawm, qhov kev txiav txim siab ntawm cov zaub tso cai rau lawv faib tsis yog nyob ntawm seb qhov khoom noj dab tsi. Ntawm qhov sib txawv tseem ceeb tshaj plaws yog qhov ntsuas qhov ntsuas hluav taws xob,nyob rau hauv ib pab pawg.

Vim li cas, piv txwv li, nws qhia kom noj qos yaj ywm hauv nruab nrab? Qhov no yog vim cov ntsiab lus calorie siab ntawm tubers, uas nws kuj siv tau. Nws nce mus txog 70-80 kcal ib 100 grams. Thiab ib qho kev pabcuam peb siv, raws li txoj cai, ntau dua (200-300 grams). Thiab yog tias koj ua cov qos yaj ywm kib lossis french fries uas txhua tus nyiam, ces nws zoo dua tsis pib suav!

Cov qoob loo hauv paus muaj calorie tsawg - kwv yees li 20-50 kcal ib 100 grams ntawm cov zaub no. Hauv dos, qhov ntsuas no txawv heev. Yog li, cov ntsiab lus calorie ntawm leek yog 36 kcal, thaum qej nce mus txog 149 kcal! Tab sis koj yuav tsum tsis txhob cais cov zaub mov noj qab haus huv no, ntxiv rau, koj tseem yuav tsum tau sim noj 100 grams qej ib zaug.

Qhov ntau ntau thiab tsis muaj txiaj ntsig tsawg yog cov yam ntxwv ntawm pawg txiv hmab txiv ntoo. Nyob rau tib lub sijhawm, lawv cov ntsiab lus calorie tsawg heev - qhov nruab nrab, nws txawv ntawm 15 txog 35 kcal. Yog li ntawd, zaub zaub xam lav (txiv lws suav, dib, kua txob, thiab lwm yam) tau qhia kom suav nrog hauv koj cov khoom noj txhua hnub (koj tuaj yeem ua tau ntau tshaj ib hnub ib hnub).

Paub qhov kwv yees cov ntsiab lus calorie ntawm txhua pawg zaub, nws yooj yim los txiav txim siab qhov twg ntawm lawv yuav tsum tau noj ntau dua thiab ntau, thiab qhov twg yuav tsum tau ceev faj dua. Nyob rau tib lub sijhawm, nws tsis tsim nyog muab qee cov khoom lag luam (cov qos yaj ywm tib yam) vim tias muaj txiaj ntsig zoo ntawm lub zog, vim tias, ntxiv rau calories, nws muaj ntau yam tseem ceeb thiab cov vitamins. Txwv tab sis tsis suav nrog.

Txoj kev faib zaub txawv txawv

Dhau li qhov peb tau txiav txim siab,muaj lwm qhov kev faib tawm, raws li cov zaub tuaj yeem muab faib ua cov hmoov txhuv nplej siab thiab tsis muaj hmoov txhuv nplej siab, ntsuab. Cov qub muaj xws li: carrots, beets, taub dag, zucchini, cauliflower, celery paus thiab parsley, thiab lwm yam. Thaum noj cov zaub no, lawv yuav tsum tau ua ke nrog rau lwm yam zaub mov. Yog li, nyob rau hauv lub tuam txhab ntawm qab zib, lawv yuav muab rau koj xws li ib tug unpleasant txheej txheem li fermentation.

Nyiaj teb thiab tsis muaj hmoov txhuv nplej siab suav nrog txhua yam zaub ntsuab (parsley, dill, celery, lettuce, thiab lwm yam), eggplants, tswb peppers, dib, qej, dos, ntsuab peas. Cov zaub no tau yooj yim nqus los ntawm lub cev thiab ua ke nrog yuav luag txhua yam khoom - los ntawm cov tsiaj protein mus rau legumes thiab nplej.

Cov pab pawg nruab nrab yog cov zaub mov nruab nrab. Nws suav nrog turnips, radishes, rutabagas thiab lwm yam. Nyob rau hauv cov nqe lus ntawm compatibility, cov zaub no yog ze rau ntsuab dua rau starchy. Yog hais tias lub plab kev nplij siab thiab kev zom zaub mov zoo yog qhov tseem ceeb rau koj, ces peb xav kom koj ua tib zoo kawm txhua pab pawg uas tau nthuav tawm los ntawm peb.

Fruit

Lub ntsiab lus yooj yim ntawm cov txiv hmab txiv ntoo yog raws li hauv qab no: nws yog cov txiv hmab txiv ntoo uas muaj kuab heev ntawm cov ntoo thiab ntoo (los ntawm lat. fructus - txiv hmab txiv ntoo). Nyob rau tib lub sijhawm, peb txoj kev xav nqaim yog qhov txawv me ntsis ntawm botanical, uas yog qhov dav dua. Yog tias kev faib zaub mov suav nrog tsuas yog zaub (hauv qhov kev nkag siab ib txwm rau peb), ces ntawm no peb yuav xav txog tag nrho cov txiv hmab txiv ntoo. Yog li, lawv raug hu ua ob qho tib si berries thiab txiv ntoo, uas yog qhov txawv ntawm lawv cov juiciness thiab kuj loj hlob ntawm cov ntoo thiab tsob ntoo. Roojhauv qab no yuav pab peb faib tag nrho cov txiv hmab txiv ntoo rau hauv pab pawg.

Kev faib cov txiv hmab txiv ntoo

pab
Pome fruits
Drupes
Berry	txiv pos nphuab, gooseberries, gooseberries, currants, txiv hmab, blackberries, etc.
Nuts	YHazel, hazelnut, walnut, almond, cedar, txiv laum huab xeeb, pistachio, thiab lwm yam.
Subtropical thiab tropical (sib cais ua ib pab pawg vim qhov yuav tsum tau muaj rau qee qhov kev nyab xeeb rau lawv cov qoob loo)	Lemons, txiv kab ntxwv thiab lwm yam txiv hmab txiv ntoo citrus, pomegranate, persimmon, bananas, figs, hnub, thiab lwm yam.

Kev faib zaub thiab txiv hmab txiv ntoo pab peb pom tias pawg zaub mov no txawv npaum li cas. Txhua pawg txiv hmab txiv ntoo uas tau xaiv muaj nws tus yam ntxwv. Yog li, piv txwv li, txiv ntoo txiv ntoo yog cov calorie ntau tshaj. Lawv cov nqi zog tuaj yeem ncav cuag 600 kcal lossis ntau dua! Yog li ntawd, nws yog ib qho tseem ceeb kom txwv lawv hauv koj cov khoom noj. Tsis tas li ntawd, txiv ntseej yog ib yam khoom hnyav heev rau peb lub cev.

Tsis yog txiv hmab txiv ntoo qab zib

Lwm qhov kev faib tawm ntawm cov txiv hmab txiv ntoo faib ua qab zib, ib nrab qab zib thiab qaub. Cov tom kawg yog cov sawv cev tshaj plaws hauv peb lub tebchaws.

Citrus txiv hmab txiv ntoo, pomegranates, cranberries, pineapples, nrog rau qee yam ntawm txiv apples, plums, pears, thiab txiv hmab txiv ntoo yog hu ua qaub. Semi-qaub yog strawberries, raspberries, qab zib rausaj ntawm cherry, txiv apples, plums, pears. Sweet bananas, melons, watermelons (thiab lwm yam txiv hmab txiv ntoo) yuav tsum txwv nyob rau hauv koj cov zaub mov thiab, yog hais tias ua tau, tsis ua ke nrog dab tsi.

Thov kev paub hauv chav ua noj

Yog tias koj paub qhov kev faib tawm ntawm cov zaub tshiab thiab txiv hmab txiv ntoo, ces koj tuaj yeem tsim koj cov zaub mov yooj yim raws li cov ntsiab lus ntawm cov khoom noj kom raug. Nws puas tsim nyog noj ib qho ntxiv ntawm cov zaub xam lav no lossis nws puas zoo dua los txwv koj tus kheej rau ib feem me me? Yuav tsum tau qos yaj ywm noj nrog nqaij los yog legumes?

Koj tuaj yeem teb cov lus nug no yooj yim rau koj tus kheej. Yog tias koj kawm paub txog kev paub uas peb tau qhia hauv tsab xov xwm, tom qab ntawd tsis ntev koj yuav muaj koj tus kheej kev faib cov tais diav los ntawm zaub lossis txiv hmab txiv ntoo. Qee tus yuav dhau los ua lub hauv paus ntawm kev noj haus, lwm tus yuav tshwm sim hauv nws tsawg dua thiab tsawg dua. Peb vam tias cov ntaub ntawv yuav muaj txiaj ntsig zoo rau koj thiab koj txoj kev noj qab haus huv.