Cov khoom siv zoo rau lub paj hlwb: npe, zaub mov txawv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Hnub no, kev ntxhov siab thiab kev ntxhov siab yog ib feem tseem ceeb ntawm peb lub neej. Nws tau ntev tau paub tias lub xeev ntawm lub paj hlwb cuam tshuam los ntawm cov khoom uas nkag mus rau hauv lub cev nrog rau cov zaub mov. Cov kws tshawb fawb tau tshawb fawb thiab muab ib daim ntawv teev tag nrho cov organic tebchaw, kab kawm, cov vitamins, kev siv uas yuav ua rau tib neeg lub paj hlwb nyob rau hauv kev txiav txim. Peb muab ntau yam zaub mov txawv rau cov tais diav uas zoo rau lub cev, thiab kuj tham txog cov txiaj ntsig uas ntau yam khoom noj muaj rau lub paj hlwb.

cov lus qhia dav dav

txhawm rau tswj kev noj qab haus huv ntawm lub paj hlwb, koj yuav tsum txo qis cov zaub mov hauv lub cev. Txoj hauv kev zoo tshaj plaws los ua qhov no yog noj ntau zaus (tsawg kawg 4-5 zaug) thiab hauv me me. Nws raug pom zoo kom noj nyob rau hauv ib qho chaw xis kom tau txais kev txaus siab ntau.

Yog tias koj muaj qee yam mob nrogsab ntawm lub paj hlwb, cov kws kho mob pom zoo kom txo qis kev noj cov rog thiab cov protein, thiab muab kev nyiam rau cov khoom noj uas muaj cov ntsiab lus ntawm cov vitamins thiab kua dej.

Yog tias muaj kev ua txhaum cai lossis ua haujlwm tsis zoo ntawm lub paj hlwb, cov khoom yuav tsum tau xaiv nrog kev saib xyuas tshwj xeeb: txwv cov txiv hmab txiv ntoo thiab zaub nrog coarse fiber. Tsis tas li ntawd, yuav tsum tsis suav tag nrho cov khoom qab ntsev, ntsim, nrog rau txhua yam khoom noj uas nyuaj rau zom.

Nyob zoo rau lub cev

Muaj ntau cov macro- thiab micronutrients, yam tsis muaj cov paj hlwb thiab lwm cov hlwb ntawm tib neeg lub cev tsis tuaj yeem ua haujlwm tag nrho. Ntawm no yog ib daim ntawv teev cov khoom siv tseem ceeb tshaj plaws rau lub paj hlwb. Rau kev nkag siab zoo dua, peb txiav txim siab los nthuav qhia tag nrho cov ntaub ntawv hauv daim ntawv ntawm lub rooj.

Cov tshuaj muaj txiaj ntsig hauv cov khoom

Tshuaj	Yuav khaws cia	Yuav ua li cas lawv muaj
Vitamin A Y	Nyob rau hauv legumes, ceev, txiv hmab txiv ntoo, zaub, carrots, ntsuab nplooj zaub, ntses roj	normalizes pw tsaug zog, tiv thaiv kev puas tsuaj rau lub cev cov paj hlwb los ntawm cov dawb radicals
Vitamin	Nyob rau hauv cereals, txiv hmab txiv ntoo, qhob cij dub, zaub	Relieves psycho-emotional stress, tsub kom kev nyuaj siab, yog lub luag hauj lwm rau protein metabolism
Vitamin C	YNyob hauv citrus, rosehip, blackcurrant, liabkua txob, strawberries	Tiv thaiv cov paj hlwb los ntawm cov tshuaj lom, txhawb kev tsim cov tshuaj tiv thaiv kev ntxhov siab
Vitamin E Y	YNyob hauv kaus poom spinach, qe kib, hazelnuts, almonds, legumes, sprouted nplej	muaj cov nyhuv calming, neutralizes kev ntxhov siab
phosphorus	Nyob rau hauv legumes, nplaig, hlwb, cereals, siab, khoom siv mis nyuj	Txhawb lub paj hlwb, txo qis cov leeg nqaij
Iron	Nyob rau hauv cov nqaij nruab deg, nqaij nyug, buckwheat, siab, zaub qhwv dawb, melon, turnip, spinach	Lub luag haujlwm rau kev ua neej nyob thiab pom tseeb ntawm lub siab
Magnesium	Nyob rau hauv cereals (barley, millet, buckwheat, oatmeal), ceev, mineral dej, legumes, qe qe, bran	Lub luag haujlwm rau cov leeg nqaij so, tau txais thiab xa cov paj hlwb impulses
	Nyob rau hauv beets, zaub qhwv, khoom noj siv mis, legumes, almonds	Tswj kev sib kis ntawm excitatory impulses hauv cov leeg thiab cov hlab ntsha
Iodine	Nyob rau hauv seaweed, ntses, nqaij nruab deg	Stabilizes cov thyroid caj pas, normalizes tag nrho cov tshuaj hormonal
Potassium	Nyob rau hauv zaub, millet, txiv hmab txiv ntoo, legumes	Lub luag haujlwm rau kev ua haujlwm ruaj khov ntawm lub siab,cuam tshuam kev cuam tshuam ntawm cov hlab ntsha thiab cov leeg

Nyob zoo Fiber

Ntawm lwm cov khoom muaj txiaj ntsig muaj nyob hauv cov khoom lag luam rau lub paj hlwb, fiber ntau yuav tsum raug sau tseg. Nws tshem tawm co toxins los ntawm lub cev, uas muaj txiaj ntsig zoo rau cov hlwb ntawm lub paj hlwb. Nco ntsoov tias feem ntau fiber ntau pom muaj nyob rau hauv cereals thiab cereals.

Lecithin

Ib qho tseem ceeb sib npaug uas cuam tshuam rau cov paj hlwb yog lecithin, uas suav nrog phospholipids thiab fatty acids. Nws yog lub luag haujlwm rau kev tswj cov roj cholesterol, uas tsim nyog rau daim nyias nyias ntawm cov paj hlwb. Cov roj (cholesterol) hauv daim ntawv ua kua tsis tso rau ntawm phab ntsa ntawm cov hlab ntsha hauv daim ntawv plaques. Cov zaub mov uas muaj lecithin muaj xws li cov noob paj noob hlis, qe qe, kab mob nplej, thiab txiv hmab txiv ntoo citrus.

YGlucose

Qhov tseem ceeb tshaj plaws ntawm lub zog rau cov paj hlwb thiab lub hlwb yog cov piam thaj. Nyob rau hauv cov xwm txheej uas cov ntshav qab zib cov ntsiab lus tsawg dua li qub, cov hlwb tau txais cov piam thaj tsawg dua, vim tias lawv nce hauv ntim. Vim li no, ib tug neeg muaj kev ntxhov siab. Tias yog vim li cas nws yog ib qho tsim nyog los tswj cov qib qab zib hauv lub cev yog qhov qub. Txhawm rau ua qhov no, suav nrog hauv koj cov zaub mov "slow carbohydrates" - qos yaj ywm, nplej tsis tau, txiv hmab txiv ntoo, txiv hmab txiv ntoo, lettuce, raisins, raspberries, zib mu, cherries.

Khoom noj tsis zoo

Cia peb qhia koj tias cov zaub mov twg muaj kev phom sij rau lub paj hlwb. Themua tib zoo saib tias, nyob rau hauv lub xeev ntawm kev ntxhov siab lossis lwm yam kev ntxhov siab, nws yog ib qho tsim nyog yuav tsum tsis kam lees lossis txwv kev siv cov khoom xws li:

• carbonated dej qab zib thiab khoom qab zib - lawv pab txhawb kom lub cev saturation nrog "tsis muaj" carbohydrates;
• kas fes thiab tshuaj yej - lawv muaj caffeine ntau, nws ua rau muaj kev ntxhov siab ntau dhau ntawm lub paj hlwb;
• cawv - kev siv cov dej qab zib no ua rau lub sijhawm luv luv ntawm kev so, tab sis nws muaj kev cuam tshuam tsis zoo rau cov hlab ntsha.

Ntxiv rau, haus luam yeeb thiab ntsim tais diav, khoom noj yooj yim thiab khoom noj ceev, dej haus muaj zog muaj txiaj ntsig zoo rau lub paj hlwb.

Kev noj haus rau lub paj hlwb

Ntau tus siv cov khoom noj uas yuav ua rau koj cov hlab ntsha noj qab haus huv thiab muaj zog hauv ob peb lub lis piam xwb. Nutritionists pom zoo kom tsis txhob overeat, noj ntau zaus, tab sis nyob rau hauv me me, qhov no yuav pab khaws cia protein ntau nyob rau hauv lub hlwb ntawm lub hlwb thiab cov hlab ntsha. Qe yolks, tag nrho cov nplej, txiv ntoo, zaub ntsuab, nqaij, nqaij qaib, khoom noj siv mis, ntses, thiab zaub tshiab yuav tsum suav nrog hauv koj cov zaub mov. Peb muab cov ntawv qhia kwv yees rau hnub:

1. Nws raug nquahu kom pib thaum sawv ntxov nrog cov protein-nplua nuj, thiab yog li ntawd tyrosine thiab phenylalanine, khoom noj - cov nqaij rog tsawg, tsev cheese, txias chop, ci nqaij nyug. Lawv tuaj yeem noj nrog cov kua txiv qaub tshiab, uas yog nplua nuj nyob rau hauv vitamin C.
2. Rau noj tshais thib ob lossis khoom noj txom ncauj - cheese curds, txiv hmab txiv ntoo tshiab, nqaij qaib nyias, txiv ntseej.
3. Noj su tuaj yeem yog zaub ntsuab tsaus lossis zaub nyoos, ib daim ntses lossis nqaij schnitzel.
4. NyobNoj hmo yuav tsum tsis muaj carb, nyiam dua nrog qaib ntxhw thiab ib feem ntawm cov zaub nyoos.

Yog tias kev ntxhov siab yog koj tus khub tas li, nws yog qhov yuav tsum tau ua kom tau txais cov vitamin C, ntxiv rau, nws raug nquahu kom noj ascorbic acid. Nco ntsoov tias cov vitamins rau lub paj hlwb ntawm tus neeg laus yog qhov tseem ceeb.

ua mov noj

Tom qab peb tau kawm ntau cov ntaub ntawv nthuav dav txog cov khoom noj qab haus huv, nws yog lub sijhawm los kawm txog cov zaub mov txawv uas lawv tuaj yeem ua cov khoom xyaw. Peb coj los rau koj mloog ntau yam zaub mov txawv uas muaj ntses, chickpeas, nqaij, siab.

Chickpeas: yog dab tsi?

Cia peb kawm seb yuav ua li cas nrog chickpeas, tab sis ua ntej peb yuav qhia koj seb cov khoom no yog dab tsi. Cov no yog peas, uas yog hu ua yaj los yog Turkish. Cov tais diav npaj los ntawm nws yog qhov txawv los ntawm lawv cov saj txawv txawv thiab satiety. Feem ntau ntawm tag nrho cov, nws yog nrov nyob rau hauv Middle East, Mediterranean thiab Central Asia. Dab tsi ua noj los ntawm chickpeas? Hauv cov tebchaws no, cov tais diav, khoom noj txom ncauj, khoom qab zib thiab cereals tau npaj los ntawm nws.

Holiday chickpea salad

Nws yuav tsum tau muab sau tseg tias cov zaub xam lav no tau npaj sai heev, muaj qab ntxiag saj thiab aroma. Txhawm rau npaj zaub mov koj yuav tsum noj:

• 1 daim tswb kua txob;
• 200g chickpeas;
• ib pawg ntawm spinach (los yog arugula, zaub xam lav, Suav cabbage);
• 1 daim dos qab zib (xws li liab);
• 1 tbsp. l. txiv qaub kua txiv, soy sauce,txiv roj roj;
• -kua txob, txuj lom, ntsev kom saj.

ua noj ua haus technology

Yaug cov chickpeas thiab tsau rau hauv dej rau 3-4 teev (zoo dua hmo ntuj), ces boil lawv kom txog thaum kev sib tw. Los ntawm txoj kev, peas yuav tsum tau s alted 15 feeb ua ntej qhov kawg ntawm kev ua noj. Randomly chop los yog rhuav cov zaub ntsuab, tev cov kua txob thiab txiav mus rau hauv cubes nrog ib feem ntawm 2x2 cm, finely chop lub dos, scald nrog boiling dej, thiab ces quav nws mus rau hauv ib tug colander. Nyob rau hauv ib lub tais peb muab tswb kua txob, chickpeas, tshuaj ntsuab, dos, spinach. Npaj zaub xam lav hnav khaub ncaws: sib tov kua txiv qaub, txiv roj roj, kua ntses, ntsev. Yog tias xav tau, koj tuaj yeem ntxiv cov noob mustard rau piquancy. Hnav cov zaub xam lav thiab tawm mus rau brew rau 5-7 feeb. Ua ib qho zaub mov ywj siab lossis ua ke nrog ib sab phaj.

daim siab

Ib qho ntawm cov tais diav uas muaj txiaj ntsig zoo rau lub paj hlwb yog nqaij nyuj daim siab. Nws hais txog cov khoom lag luam, uas suav nrog ntau cov protein thiab hlau. Nws feem ntau tshwm sim tias cov zaub mov siav los ntawm qhov offal no hloov mus ua tawv thiab tsis muaj kua. Ntev npaum li cas rau kib nqaij nyug daim siab nyob rau hauv lub lauj kaub kom nws mos thiab appetizing? Cia peb saib seb qhov zais cia ntawm nws qhov kev npaj yog dab tsi.

Ua ntej cov khoom raug kho cua sov, nws yuav tsum tau npaj kom zoo. Txhawm rau ua qhov no, lub siab yuav tsum tau tso tawm los ntawm cov yeeb yaj kiab, cov leeg, ducts. Yog tias cov yeeb yaj kiab tsis yooj yim tshem tawm ntawm daim siab, tso nws rau ib feeb hauv dej kub. Muab cov khoom tso rau hauv cov mis nyuj rau ib teev kom nws softer thaum siav.

Tom qab ntawd, lub siab yuav tsum raug ntaus me ntsis, yob hauv cov hmoov nplej sib xyaw nrog ntsev, kua txob thiab txuj lom. Fry nyob rau hauv ib lub lauj kaub ntawm ob sab kom txog thaum Golden xim av. Ntev npaum li cas rau kib nqaij nyug daim siab hauv lub lauj kaub hauv lub sijhawm? Txhawm rau kom nws mos, cov txheej txheem ua noj (ntawm ib sab) yuav tsum tsis pub tshaj 10 feeb, txwv tsis pub lub tais yuav tig tawm kom tawv. Thaum ua haujlwm nrog daim siab, koj tuaj yeem ua haujlwm kub-kib dos rings.

Buckwheat nrog nqaij hauv lub lauj kaub

Nyob hauv qhov cub, koj tuaj yeem ua noj yooj yim tab sis qab heev - buckwheat nrog nqaij. Nws tuaj yeem yog noj su yooj yooj yim los yog tsev neeg noj hmo. Txhawm rau ua haujlwm, peb xav tau cov khoom hauv qab no:

• 500g nqaij npuas;
• ob dos;
• 9 Art. l. nrog ib tug swb ntawm buckwheat;
• lavrushka.

Txiav cov nqaij rau hauv me me, finely chop lub dos, muab txhua yam rau hauv lauj kaub. Nyob rau hauv txhua tus peb muab buckwheat (3 tablespoons txhua), ncuav lub broth. Muab tso rau hauv qhov cub, noj cov nqaij nrog buckwheat nyob rau hauv ib lub lauj kaub rau 1 teev ntawm qhov kub thiab txias.

Pink salmon: khoom muaj txiaj ntsig

Ib hom ntses tseem ceeb tshaj plaws yog salmon. Ib qho ntawm cov neeg sawv cev ntawm hom no yog liab salmon, cov txiaj ntsig ntawm cov txiaj ntsig yog vim muaj cov tshuaj lom neeg nplua nuj. Nqaij muaj yuav luag tag nrho lub sij hawm lub sij hawm, uas yog, tag nrho cov khoom xav tau los ntawm lub cev. Nws muaj unsaturated fatty acids, ua tsaug rau cov ntshav qab zib normalized. Tsis tas li ntawd,lawv ua raws li antioxidant. Nco ntsoov tias liab salmon muaj txiaj ntsig tshwj xeeb rau lub plab zom mov, lub paj hlwb, mucous daim nyias nyias ntawm lub cev thiab tawv nqaij.

Baked pink salmon

hom ntses no zoo rau roasting tag nrho. Ib qho ntawm qhov zoo ntawm qhov kev kho cua sov ntawm liab salmon yog tias cov nqaij ntawm cov ntses tsis tso kua txiv ntau, yog li nws cov qauv yog khaws cia. Npaj cov khoom xyaw:

• 1 liab salmon (1 kg);
• 2 carrots thiab dos;
• 1 daim parsley (hauv paus);
• spices,
• hiav txwv ntsev;
• ntsuab dos.

Peb rub cov ntses npaj nrog cov txuj lom thiab ntsev sab hauv thiab tawm. Txiav zaub ntsuab ntawm txhua qhov loj (yeem). Peb kis tau ib lub hauv ncoo me me ntawm cov zaub ntawm cov ntawv ci, tso cov ntses rau saum thiab cov khoom nrog cov zaub uas seem. Sab saum toj nrog txiv qaub slices thiab sprinkle nrog spices. Peb qhwv cov ntses nyob rau hauv txoj kev uas tsis muaj cua nkag mus rau nws, tab sis peb tawm hauv chav rau chav. Ci rau ib teev thiab ib nrab ntawm qhov nruab nrab kub. Ua ib sab phaj, peb tso cov zaub tshiab thiab cov nplej zom.

Bread yog ib qho ntawm cov khoom noj tseem ceeb. Nws yog pab nrog yuav luag txhua pluas noj. Qhov tseem ceeb tshaj plaws yog rye hmoov qhob cij, daim ntawv qhia uas peb yuav nthuav qhia hauv qab no. Cov qhob cij no muaj cov ntsiab lus ntau dua ntawm fiber ntau, vitamins, cov zaub mov muaj txiaj ntsig thiab cov amino acids. Nutritionists suav nrog cov khoom no hauv txhua qhov kev pab cuam rau kev poob phaus lossis noj qab nyob zoo.

Npaj qhob cij los ntawm rye hmoov, raws li daim ntawv qhia, yooj yim heev hauv tsev. Tag nrho cov khoom rau nws cov creation tuaj yeem yuav ntawm txhua lub khw. Rau ci, koj tuaj yeem siv lub cooker qeeb, qhov cub lossis lub khob cij. Peb yuav xav tau:

• 500g rye hmoov;
• 8.5g cov poov xab qhuav;
• ntsev kom saj;
• 300 ml dej.

Cov khob noom cookie yuav npaj rau hauv txoj kev tsis yog hmoov nplej. Muab tag nrho cov khoom xyaw thiab sib tov kom huv si kom txog thaum tus. Peb hloov lub khob noom cookie tiav rau hauv ib lub tais, npog, tawm mus rau ferment rau ob peb teev. Tom qab ntawd peb xuas lub khob noom cookie thiab pib ua cov yob: nws tuaj yeem ua tau ntawm txhua yam, tab sis feem ntau nws yog ua los ntawm oval lossis puag ncig. Kev txiav yuav tsum tau ua nyob rau sab saum toj thiab xa mus rau qhov cub kub txog 220 ° C rau ib nrab ib teev, qhov kev npaj ntawm lub khob cij raug kuaj xyuas los ntawm maj mam tapping rau nws. Lub crust yuav tsum yog golden xim av, ruaj thiab crispy. Nqa lub khob cij tawm ntawm qhov cub, qhwv nws hauv ib daim phuam thiab cia nws txias ntawm chav sov.