Raw zaub xam lav: cov cai ua noj yooj yim, cov vitamins thiab cov as-ham, ntxuav lub cev, cov zaub mov qab, qhov zoo, qhov tsis zoo thiab contraindications

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

Hnub no muaj ntau yam hais txog kev noj neeg tsis noj nqaij, tshwj xeeb yog ib qho ntawm nws cov lus qhia tshaj plaws - cov zaub mov nyoos. Nws txawv ntawm cov zaub mov li cas? Kev noj zaub mov nyoos yog siv cov khoom noj uas tsis raug rau kev kho cua sov. Yog li ntawd, kev noj zaub mov ntawm cov neeg uas ua raws li cov lus qhia no hauv kev noj haus muaj cov khoom noj nyoos. Niaj hnub no peb tau npaj ib yam khoom rau koj, nyob rau hauv uas peb yuav qhia koj txog cov kev cai yooj yim rau kev npaj cov zaub nyoos nyoos zaub nyoos, qhov zoo thiab qhov tsis zoo ntawm cov zaub mov zoo li no, thiab peb yuav muab cov zaub mov txawv rau cov zaub xam lav tshaj plaws.

cov ntaub ntawv muaj txiaj ntsig

Txawm hais tias hom zaub mov twg, zaub xam lav ua los ntawm cov zaub tshiab thiab txiv hmab txiv ntoo yuav tsum suav nrog hauv cov zaub mov txhua hnub. Xws li ib lub tais ua rau muaj txiaj ntsig zoo rau kev noj qab haus huv thiab kev noj qab haus huv ntawm tib neeg. Qhov no tshwm sim vim qhov tseeb tias zaub, tshuaj ntsuab thiab txiv hmab txiv ntoo tsis raug rau kev kho cua sov, thiab yog li ntawdkhaws tag nrho cov vitamins tsim nyog, antioxidants, as-ham thiab kab kawm. Cov zaub nyoos nyoos tuaj yeem npaj nrog kev sib ntxiv ntawm berries, nplej, noob, txiv ntoo, legumes, nceb, nrog rau cov cheese nyoos thiab qhob cij rau txiv hmab txiv ntoo thiab zaub. Zaub xam lav tuaj yeem npaj tau ob qho tib si hearty thiab noj zaub mov, qab zib lossis qaub, nrog rau ntau yam hnav khaub ncaws, kua ntses thiab roj.

Cov khoom noj kom raug

Cov zaub nyoos nyoos tuaj yeem muaj txiaj ntsig rau lub cev nkaus xwb yog tias cov kev cai yooj yim ntawm cov khoom sib xws tau pom thaum lawv npaj. Cov cai no yog dab tsi? Wb sib paub ua ke!

thawj txoj cai

Txhawm rau tiv thaiv fermentation thiab rotting ntawm cov khoom nyob rau hauv lub cev, kom normalize digestion, nyob rau hauv tsis muaj cov ntaub ntawv tsis txhob sib tov qab zib thiab rog. Thov nco ntsoov: qab zib tsis yog txhais tau hais tias ntawm no yog cov khoom noj khoom haus, tab sis raws li cov piam thaj hauv cov txiv hmab txiv ntoo. Tib yam tuaj yeem hais txog rog, rau tus neeg noj zaub mov nyoos nws yog txiv maj phaub, txiv ntoo, avocados. Xav txog yam khoom noj twg yuav tsum tsis txhob sib xyaw:

• sweet fruit with avocado;
• txiv maj phaub;
• hnub nrog txiv ntseej;
• txiv hmab txiv ntoo qhuav nrog avocado.

Txhua qhov kev sib xyaw ua ke saum toj no ntawm cov khoom ua rau cov txheej txheem fermentation hauv tib neeg lub cev.

Second rule

Nws yuav tsum tau muab sau tseg tias ntau yam khoom noj nyoos tuaj yeem tsuas yog zom tag nrho raws li kev cuam tshuam ntawm cov enzymes tshwj xeeb. Yog tias koj txuas cov khoom tsis raug,lub cev inhibits cov txheej txheem ntawm digestion thiab digestibility ntawm cov zaub mov. Qhov no tshwm sim vim qhov tseeb tias cov enzymes muaj peev xwm ua rau ib leeg tsis zoo.

Thaum npaj cov zaub nyoos nyoos, cov hmoov txhuv nplej siab thiab cov kua qaub yuav tsum tsis txhob sib xyaw. Hauv qhov no, los ntawm cov hmoov txhuv nplej siab peb txhais tau tias qos yaj ywm, pob kws thiab txiv tsawb. Cov zaub thiab txiv hmab txiv ntoo hauv qab no ua cov kua qaub: txiv lws suav, txiv kab ntxwv, txiv qaub, thiab lwm yam. Tsis txhob sib xyaw:

• txiv lws suav thiab pob kws;
• txiv kab ntxwv thiab txiv tsawb;
• txiv lws suav thiab qos yaj ywm.

3 txoj cai

Nws tau raug tshawb fawb pov thawj tias cov khoom noj uas zoo ib yam hauv cov khoom muaj feem cuam tshuam kev zom zaub mov thiab ntxiv cov khoom noj. Hauv kev noj zaub mov nyoos, nws raug txwv nruj kom sib xyaw ntau hom rog. Tsis muaj teeb meem koj yuav tsum npaj cov zaub nyoos raws li cov txiv ntoo nrog ntxiv ntawm avocado thiab caij nrog zaub roj. Cov rog yog cov zaub mov hnyav heev rau lub plab. Sib tov lawv nyob rau hauv ntau proportions yog ib tug muaj zog tshuab rau cov nqaij nyoos foodist lub digestive system. Tsis txhob muab cov khoom noj nram qab no:

• avocados thiab txiv ntseej;
• txiv maj phaub thiab avocado;
• rast. butter thiab txiv ntseej;
• txiv ntseej thiab txiv maj phaub.

Raw food: pros and cons

Cov zaub mov nyoos txawv ntawm cov neeg tsis noj nqaij nyob rau hauv cov cai nruj dua. Lub hauv paus ntawm kev noj haus yog cov khoom nyoos ntawm cov nroj tsuag keeb kwm. Cov kev tshawb fawb tau txuas ntxiv mus rau ntau xyoo tau pom tias muaj txiaj ntsig zoo rau kev noj zaub mov zoo li no. Tab sis tseem tau dhau mus nrog cov khoom uas tsis tau dhau musthermal ua, suav nrog cov zaub nyoos nyoos, tsis tuaj yeem ua tau rau txhua tus thiab tsis tas li.

Pros: poob phaus, ntxuav lub cev, normalization ntawm ntshav siab, kev txhim kho kev noj qab haus huv

Muaj ntau qhov zoo rau kev noj zaub mov nyoos. Ua ntej tshaj plaws, nws yuav tsum tau muab sau tseg tias nws nyiam cov neeg uas xav txo qis thiab tswj qhov hnyav, thaum tsis txo qhov ntim ntawm cov khoom noj. Xws li kev noj haus yog suav tias yog ib txoj hauv kev zoo los ntxuav lub cev ntawm kev puas tsuaj thiab co toxins. Adherents ntawm cov zaub mov nyoos muaj teeb meem tsawg dua nrog cov hlab plawv, mob qog noj ntshav, kab mob uas cuam tshuam nrog cov roj cholesterol. Vim lub fact tias cov zaub mov noj los ntawm raw foodists muaj ntau coarse fiber, qhov kev xav ntawm kev tshaib kev nqhis tsis tshua muaj tshwm sim. Koj tuaj yeem haus cov zaub mov zoo li no hauv txhua qhov loj thiab txhua lub sijhawm. Tab sis tib lub sijhawm, tsis muaj teeb meem nrog kev rog thiab noj ntau dhau.

Rau cov neeg mob ntshav siab (tshwj xeeb yog cov neeg rog dhau) cov zaub mov nyoos yuav yog panacea tiag tiag. Los ntawm cov kev tshawb fawb, nws pom tseeb tias nyob rau hauv yuav luag 80% ntawm cov neeg koom nrog cov khoom noj nyoos, tom qab ib xyoos, normalization ntawm ntshav siab thiab lub plawv dhia. Tsis muaj kab mob xws li cem quav, hemorrhoids, lethargy ntawm txoj hnyuv. Nws tau raug sau tseg tias yog tias koj noj cov txiv hmab txiv ntoo thiab zaub kom zoo dua qub, qib zog nce ntxiv, thiab kev noj qab haus huv zoo dua. Los ntawm txoj kev, khoom noj khoom haus rau hom no ntawm cov neeg mob nrog urolithiasis, nrog rau cov kab mob sib koom ua ke thiab neuroses ua rau lawv cov mob zoo.

Main disadvantage: nutrient imbalance

Tseem muaj lub sijhawm tsis zoo txaus hauv cov khoom noj nyoos. Cia peb nyob ntawm lawv hauv kev nthuav dav ntxiv. Qhov tsis zoo tshaj plaws yog qhov tsis ua raws li qhov sib npaug ntawm cov rog, cov protein thiab carbohydrates. Txij li thaum yau, peb paub tias peb yuav tsum tau txais peb lub ntsiab lus tseem ceeb los ntawm cov khoom noj, thiab ntxiv rau lawv, cov zaub mov, vitamins, thiab lwm yam. Nws yog ib qho nyuaj heev kom tau txais cov protein ntau hauv cov khoom noj los ntawm cov nroj tsuag. Yog li ntawd, yuav luag tam sim ntawd tom qab koj hloov mus rau cov khoom noj nyoos, cov leeg nqaij yuav pib txo qis. Nws yuav tsum raug sau tseg tias kev tawm dag zog lub cev yuav nyuaj dua rau kev ua siab ntev.

Kev tsis haum raws li qhov rho tawm ntawm cov khoom noj nyoos

Kev noj zaub nyoos thiab lwm yam khoom noj yuav ua rau lossis ua rau muaj kev tsis haum xeeb. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum nkag mus rau cov khoom noj nyoos nrog kev ceev faj heev, tshwj xeeb tshaj yog tias koj twb muaj kev tsis haum tshuaj. Cov tshuaj muaj, piv txwv li, nyob rau hauv cov nplej los yog legumes, tuaj yeem ua rau muaj kev cuam tshuam ntawm cov kab mob uas cuam tshuam nrog lub plab zom mov. Yog tias koj paub txog kab mob pancreatitis thiab gastritis, kev noj zaub mov nyoos tuaj yeem ua rau koj txaus ntshai heev. Ib txwm muaj ntawm tes cov tshuaj tsim nyog tau muab rau kev kho mob kev ua xua.

Raw food and the paj hlwb

Muaj lwm qhov tsis zoo uas tuaj yeem hu ua kev puas siab puas ntsws. Pom zoo tias nws yog qhov nyuaj heev rau cov neeg siv khoom noj qab haus huv thiab tag nrho hloov mus rau cov nroj tsuag nyoos. Feem ntau, tom qab 2-3 hnub tom qab pib noj cov zaub mov nyoos, lub paj hlwb tshwm sim, uas ua rau kev noj zaub mov zoo tib yam hauv ntau qhov ntau. Thov nco ntsoov tias qhov kev cuam tshuam no tuaj yeem ua rauhnyav hnyav rau kev noj qab haus huv. Yog li ntawd, thaum xaiv hom zaub mov no, koj yuav tsum tau npaj rau nws maj mam thiab ceev faj. Piv txwv li, pib nrog hnub yoo mov thiab noj hmo.

Contraindications rau cov zaub mov nyoos

Cia hais tam sim ntawd txawm tias cov zaub nyoos qab qab yuav tsis muaj txiaj ntsig zoo rau tib neeg lub cev. Cov khoom noj no muaj ntau yam contraindications. Kev noj zaub mov nyoos tsis raug pom zoo rau cov menyuam yaus thiab cov tub ntxhais hluas, vim tias nws yog lub sijhawm no lub cev loj hlob ntawm cov tub ntxhais hluas xav tau cov khoom noj kom tiav. Thaum lub hnub nyoog no, qhov tsis muaj qee yam khoom noj muaj txiaj ntsig ua rau muaj kev loj hlob qeeb, muaj kev cuam tshuam hauv kev tsim ntawm ntau yam kabmob thiab lub cev.

Rau tib yam, kev noj zaub mov nyoos yog txwv tsis pub rau cov poj niam cev xeeb tub. Txhawm rau kom tus me nyuam hauv plab kom loj hlob thiab loj hlob, nws yog ib qho tsim nyog yuav tsum muaj cov protein ntau txaus hauv kev noj haus. Cov zaub mov nyoos yuav tsis tuaj yeem muab qhov no. Cov poj niam cev xeeb tub yuav tsum muaj cov nqaij thiab cov khoom noj siv mis hauv lawv cov khoom noj. Thov nco ntsoov: Cov poj niam uas nyuam qhuav npaj yuav xeeb tub yog txwv tsis pub noj cov zaub mov nyoos. Tsis yog nws tuaj yeem cuam tshuam rau kev noj qab haus huv - nws yuav tsis tshwm sim txhua.

Tseem muaj lwm pawg ntawm cov neeg tsis pom zoo kom koom nrog kev noj zaub mov nyoos. Nws suav nrog cov neeg muaj hnub nyoog 60-70 xyoo. Tom qab lub hnub nyoog no, kev ua haujlwm ntawm cov enzymes tau txo qis, yog li nws yog qhov zoo dua los muab kev nyiam rau cov zaub nyoos. Koj tsis tuaj yeem koom nrog cov neeg noj zaub mov nyoosNrog cov kab mob ntawm txoj hnyuv: coarse fiber yuav tsuas ua rau tus kab mob hnyav dua.

Subtleties ntawm ua noj

Thaum npaj cov zaub nyoos raws li daim ntawv qhia, cov nuances hauv qab no yuav tsum raug coj mus rau hauv tus account:

1. Ib qho zaub xam lav yuav tsum tsis txhob muaj ntau tshaj tsib yam khoom xyaw: qaub lossis qab zib saj, noj qab nyob zoo protein, crunchy pieces, ntsim saj, zaub ntsuab. Cabbage, tshiab lettuce, broccoli, tshuaj ntsuab, spinach yog haum raws li tom kawg. Crunchy cov khoom xyaw yog dib, zaub ntug hauv paus, qhuav zaub chips. Pears, mangoes, apples, grapefruit, txiv qaub, cranberries tuaj yeem ntxeev siab rau piquant qab zib los yog qaub rau zaub xam lav. Protein filling yuav ntxiv saturation rau zaub xam lav: eggplant, legumes, ntsuab peas, artichokes.
2. Tshuaj ntsuab, yog tias tso rau hauv tub yees, yuav tsum tau muab yaug nrog dej sov kom coj lawv rov qab los rau lawv cov khoom qub.
3. Rau cov zaub nyoos, cov zaub yog chop finely los yog grated, nplooj zaub thiab zaub tsuas yog torn nrog koj txhais tes.
4. Crackers npaj rau cov zaub mov nyoos lossis cov qhob cij me me (lawv muaj cov cuab yeej ua noj tshwj xeeb uas tsis muaj kev kho cua sov) yog kis rau saum cov zaub xam lav thiab sib xyaw ua ntej siv, txwv tsis pub lawv yuav tau soggy.
5. Cov zaub nyoos yog seasoned nrog sauces thiab hnav khaub ncaws ua ntej noj, kom tsis txhob qaub.
6. Cov zaub nyoos tshiab yuav tsum tau seasoned nrog cov roj uas tsis muaj roj. Txhua cov vitamins uas muaj roj-soluble hauv zaub tsuas yog tsis nqus los ntawm lub cev tsis muaj roj.
7. Txhawm rau muab cov zaub xam lav ntxiv cov txiaj ntsig thiab tsw,Nws raug pom zoo kom ntxiv qee cov tshuaj ntsuab: parsley, basil, dill.
8. Peb pom zoo kom ntxiv cov zaub ntsuab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo rau zaub xam lav. Nws tuaj yeem yog pomegranate, carrots, strawberries, muaj yeeb yuj peppers, raspberries, txiv apples, pineapple, cranberries. Los ntawm kev ntxiv cov khoom xyaw sib txawv txhua zaus, koj tuaj yeem ua tib cov zaub xam lav uas saj txawv.
9. Nws pom zoo kom siv ntau yam khoom noj nyoos thiab hnav khaub ncaws nyias.

Raw salad recipes

Tam sim no peb tau kawm ntau yam txog cov zaub mov nyoos, nws yog lub sijhawm los mus saib cov zaub mov txawv tshaj plaws. Xws li cov zaub xam lav yog lub hauv paus ntawm kev noj haus rau txhua tus neeg ua raws ntawm "cov zaub mov nyob". Thov nco ntsoov tias peb tau npaj lub caij ntuj no thiab lub caij ntuj sov zaub xam lav rau koj. Lub caij ntuj sov suav nrog ntau yam khoom plig los ntawm xwm, thaum lub caij ntuj no suav nrog cov khoom xyaw uas tuaj yeem khaws cia tau ntev.

caij ntuj no nrog carrots

Txhawm rau npaj cov zaub nyoos nyoos, peb xav tau cov khoom xyaw me me. Tag nrho cov zaub yuav tsum xub ntxuav thiab tev. Rau kev ua haujlwm peb xav tau:

• ib zaub loj;
• 3 walnut kernels;
• ½ loj celery;
• ib qej clove;
• rast. roj (ib yam) nrog txiv qaub kua txiv;
• parsley (tws) kom saj.

Txiav zaub rau nyias nyias. Soak cov txiv ntoo rau 2 teev, ces txiav mus rau hauv loj pieces. Koj muaj peev xwm hla lawv nyob rau hauv ib tug blender nrog rau cov roj thiab txiv qaub sauce. Mince qej heev finely thiab ntxiv rau sauce. Peb muab tag nrho cov khoom xyaw, lub caij nrog ntses thiab sprinkle nrog tws tshuaj ntsuab.

Y Cabbage Salad nrog carrots thiab kua

Daim ntawv qhia no yooj yim heev ua. Lus Cim: Cov zaub xam lav muaj ib lub txiv apple. Rau ib tug nyoos cabbage zaub xam lav, peb xav tau ib tug tawv txiv apples ntawm ib tug qab zib thiab qaub ntau yam. Cov khoom xyaw:

• 250g liab cabbage;
• ½ txiv apple (medium fruit);
• 1 qhov nruab nrab loj carrot.

Rau refueling:

• chopped dill;
• 15 ml ntawm txiv qaub kua txiv thiab rast. roj.

Txhua cov zaub tau ntxuav kom huv si thiab qhuav kom zoo. Tshem tawm ntawm daim tawv nqaij ntawm txiv apples thiab carrots. Finely chop lub cabbage, npaj carrots thiab ib tug apple nyob rau hauv tib txoj kev. Peb muab txhua yam thiab lub caij zaub xam lav, ntxiv dill los yog parsley nplooj.

Beet salad

Peb pom zoo ua kom qab zib thiab qaub nyoos beetroot zaub xam lav. Ib tug feature ntawm no tais yog hais tias cov zaub yog siv tag nrho nrog rau saum. Nws ntseeg tau tias qhov no yog ib qho ntawm cov khoom qab zib tshaj plaws. Peb yuav xav tau:

• ib beet;
• coriander;
• 5 pcs walnut;
• 30 ml txiv roj roj;
• ntsev;
• ½ tsp vinegar (wine los yog rooj.);
• ib pawg ntawm cov zaub ntsuab;
• ½ zib mu (natural).

Ua ntej, cia peb npaj cov khaub ncaws, uas muaj zib ntab, txiv ntseej, txiv roj roj, txuj lom, vinegar. Ua li no, tev thiab chop lub txiv ntseej,grind lub coriander nyob rau hauv ib tug mortar. Peb txiav cov beets mus rau hauv nruab nrab-qhov loj me strips, lub saum - mus rau hauv dav strips. Peb muab txhua yam, sib tov, muab tso rau hauv ib lub tais zoo nkauj thiab kho kom zoo nkauj nrog tshuaj ntsuab.

"Raw fur tsho" los yog "hauv qab lub tsho tiv no"

Peb muab lwm qhov nthuav thiab txawv txawv nqaij nyoos beetroot zaub xam lav. Nws yog npaj raws li lub hauv paus ntsiab lus ntawm herring nyob rau hauv ib lub tsho plaub, tsuas yog tsis muaj herring.

Cov khoom xyaw:

• beets, kua, avocado - 1 txhua;
• qee ginger (tshiab);
• ib pinch ntawm curry;
• kua txob, ntsev;
• txiv qaub;
• ¼ Art. dej;
• 5-6 me me pickled dib (txias-npaj);
• 8 pob ntawm eggplant pickled nyob rau hauv vinegar.

Tev lub txiv apples thiab beetroot thiab rub rau ntawm lub grater ntxhib. Avocado txiav rau hauv cubes. Ginger yuav tsum tau finely grated. Peb muab tag nrho cov khoom xyaw rau hauv lub tais zaub xam lav. Cucumbers txiav rau hauv nyias washers, eggplant nyob rau hauv daim ntawv ntawm cubes. Peb ntxiv lawv rau lwm yam khoom. Siv ib tug blender, npaj ib tug sauce ntawm dej, curry thiab txiv qaub kua txiv. Peb sau cov zaub xam lav thiab cia nws brew rau tsawg kawg yog peb lub hlis twg ntawm ib teev. Raw Salad "Nyob hauv lub tsho tiv no" npaj noj.

Avocado nrog prunes

Peb muab los npaj ib qho appetizing, zoo nkauj, nrawm, noj qab nyob zoo avocado zaub xam lav nrog prunes.

Peb yuav xav tau:

• lettuce - 30 g;
• avocado - 1 daim;
• iceberg lettuce - 50 g;
• poppy - 1 tsp;
• prunes - 50 g;
• ntsev, kua txob;
• rast. yog '- 30 g.

Kev kho kom zoo nkauj:

• txiv ntseej;
• almond petals;
• greens.

Chop lub lettuce thiab iceberg, txiav cov avocado rau hauv ib nrab rings thiab tso rau saum cov zaub xam lav. Tshaj tawm ntawm cov zaub mov nyoos nrog avocado thiab finely tws prunes. Ntxiv ntsev, poppy noob, roj, kua txob. Sib tov txhua yam maj mam thiab kho kom zoo nkauj raws li xav tau.

Ib qho xav tsis thoob thiab lub teeb ci taub dag nrog turnips thiab carrots yuav pom tseeb nws cov neeg qhuas. Vim qhov tseeb tias nws zoo li ci ntsa iab thiab zoo nkauj, nws tuaj yeem ua haujlwm ntawm lub rooj tsis tsuas yog rau txhua hnub, tab sis kuj rau lub rooj noj mov.

Yuav tsum ua noj:

• 170 g ntawm turnip (radish tuaj yeem siv tau);
• 65g carrots;
• 90g taub;
• 15ml kua txiv qaub;
• 20ml Pod. yog ';
• ntsev thiab kua txob mus saj;
• greens.

Txhua cov zaub tau ntxuav kom huv si, tshem tawm cov tev. Txiav rau hauv ntev strips, rau lub hom phiaj no, koj muaj peev xwm siv ib tug grater rau Korean carrots. Peb muab lub taub dag, turnips thiab carrots nyob rau hauv ib lub tais zaub xam lav zoo nkauj, sprinkle nrog txiv qaub kua txiv, lub caij nrog ntsev thiab kua txob. Sau nrog roj thiab sib tov. Sab saum toj nrog tws tshuaj ntsuab.

Kev sib xyaw ua ke: broccoli + lentils

Crunchy, delicious, juicy raw broccoli salad. Zoo ntawm nws tus kheej, nws yuav dhau los ua qhov tseem ceeb rau cov neeg pib noj zaub mov nyoos, vim tias lentils ua rau nws txaus siab dua. Siv:

• ½ taub hau broccoli, ntsuablettuce (ib yam);
• ib pawg ntawm arugula;
• cucumber;
• kua txob liab;
• sprouted lentil noob (tes);
• rau kho kom zoo nkauj: dawb cumin, noob hnav;
• rau hnav khaub ncaws: txiv roj roj + txiv qaub kua txiv.

Tshem tawm cov tawv tawv ntawm broccoli inflorescences. Coarsely txiav ntsuab zaub xam lav los yog rhuav nws nrog koj txhais tes, maj mam zuaj nws. Peb txiav cov kua txob finely, rub lub dib rau ntawm ib tug coarse grater, nws yog qhov no txiav ntawm no cov khoom uas yuav muab cov zaub xam lav juiciness thiab rhiab heev. Sib tov tag nrho cov khoom xyaw, caij thiab sprinkle zoo nkauj nrog lentils thiab noob hnav.