5 hom khoom qab zib rau poob phaus

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

“Koj puas xav poob phaus? Muab mov ci! " Leej twg tsis tau hnov qhov "sim thiab sim" cov lus qhia? Lub caij no, kev txi tsis yog qhov ncaj ncees. Koj tuaj yeem noj mov thiab tsis rog!

Muaj ntau yam tshwj xeeb uas tsis yog tsuas yog tsis pab txhawb kom hnyav ntxiv, tab sis tseem pab koj poob phaus! Koj tuaj yeem pom lawv hauv khw thiab koj tuaj yeem ua "noj" qhob cij hauv koj chav ua noj?

123 RF / ammentorp

Koj puas yog kuv tus phooj ywg lossis tsis yog kuv tus phooj ywg?

Mov ci yog ib yam khoom tshwj xeeb uas tuaj yeem nrhiav tau hauv ntau hom zaub mov hauv ntiaj teb. Tsis yog ib pluas mov ntawm ib ncig ntawm Russia tau ua tiav yam tsis muaj nws. Peb paub ntau txhiab txoj kev xaiv rau cov qhaub cij hauv qhov ncauj, peb ntxiv qhob cij rau cutlets thiab npaj rusks los ntawm nws, noj nws nrog borscht thiab tom rau hauv tshuaj yej. Tias yog vim li cas, ntawm cov kws noj zaub mov, qhob cij tau txais koob meej raws li cov khoom "txwv". Tab sis tshem tawm cov mov ci los ntawm cov ntawv qhia niaj hnub yog lub tswv yim tsis zoo.

Txhua tus neeg uas ua qhov no yog ua rau nws tus kheej tsis txaus ntawm cov as-ham: macro- thiab microelements, amino acids, B vitamins thiab zaub protein.

Qhov tseeb! Nws tsis yog qhob cij nws tus kheej uas txaus ntshai rau daim duab, tab sis nws muaj ntau thiab muaj pes tsawg leeg! Cov neeg feem coob xaiv tus nqi zoo lossis qib ib qib hmoov nplej dawb hauv khw. Cov khoom lag luam zoo li no yog lub hauv paus ntawm kev zom cov carbohydrates sai.

Thaum koj noj khoom txom ncauj ntawm ib qho ntawm cov qhob noom dawb nrog lossis tsis muaj txheej nyias nyias ntawm cov roj, muaj qhov nrawm nrawm hauv cov ntshav qab zib thaum zaub mov nkag rau hauv lub cev. Koj hnov qhov nce ntawm lub zog thiab lub zog, koj xav tias tag nrho. Tab sis tom qab tsuas yog ib nrab teev, "euphoria" ploj mus thiab nws tau hloov pauv los ntawm kev tsis nco qab, tsis muaj zog thiab xav zoo dua ntawm kev tshaib plab. Yog tias koj txiav lub ncuav dua thiab tsis kam noj mov tag nrho, nws pib dua.

Vim li ntawd, ntau dua cov qhob cij dawb uas koj noj, muaj kev pheej hmoo ntau ntxiv ntawm cov phaus ntxiv thiab nyuaj dua rau koj kom poob phaus. Qhov no yog qhov xwm txheej tas li thaum cuam tshuam nrog cov hmoov nplej dawb ci ci. Nws yog qhov teeb meem sib txawv kiag li yog tias koj nyiam qhob cij tag nrho.

123 RF / Wavebreak Media Ltd.

Sib ntaus sib tua ntawm Loaves: Dawb Vs Tag Nrho Cov Noob

Koj puas paub tias koj tau txais cov hmoov hwm zoo li cas? Millstones zom cov nplej rau hauv hmoov, xa txhua qhov tseem ceeb tshaj plaws pov tseg.

Qhov tseeb yog tias feem ntau ntawm cov as -ham muaj nyob hauv lub plhaub ntawm cov nplej thiab nws cov kab mob. Thiab cov khoom tsim tawm - hmoov nplej, hauv nws qhov tseem ceeb tsis muaj dab tsi ntau dua li cov zom zom tau sai carbohydrates, nrog rau cov hmoov txhuv nplej siab. Nws muaj qhov ua tau zoo tshaj plaws thiab saj zoo (koj tuaj yeem pom qhov no los ntawm kev sim cov ncuav qab zib qab), tab sis nws tsis coj cov txiaj ntsig kev noj qab haus huv. Theej, ntawm qhov tsis sib xws - nws muab cov calories tsis muaj dab tsi thiab pab txhawb rau pawg ntawm phaus ntxiv.

Nws yog qhov nthuav! Cov hmoov nplej dawb ci tuaj yeem noj tau txhua hnub yam tsis tau hnyav! Cov cai rau cov neeg laus yog 3 daim khob cij ib hnub, nrog qhov hnyav tag nrho ntawm 90-100 g. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob ntxiv cov nplej zom, qos yaj ywm, porridge nrog qhob cij. Tab sis nws muaj peev xwm thiab tsim nyog los noj nws nrog thawj chav kawm - kua zaub thiab borscht.

Zoo, yog tias koj nyiam qhaub cij, ua zaub mov noj los ntawm cov khoom noj qab haus huv: zaub ntsuab thiab zaub tshiab, butter, cov ntses thiab nqaij qaib, nrog cheese thiab feta cheese. Hauv qhov no, coj mus rau hauv tus account cov calories txhua hnub.

Cov qhob cij sib txawv los ntawm qhob cij dawb tsis tsuas yog saj thiab cov ntsiab lus ntawm cov as -ham, tab sis kuj tseem cuam tshuam rau kev noj qab haus huv. Cov qhob cij tag nrho muaj fiber ntau thiab cov zaub mov muaj ntxhia. Cov uas tau txhawb nqa los ntawm ntau tus kws noj zaub mov zoo thiab tau ua rau cov neeg nyeem tsis muaj kev paub zoo li "tus nplawm uas tshem tawm lub cev ntawm txhua yam uas tsis muaj qab hau."

Ntawm daim ntawv! Cov kws tshawb fawb tau ua pov thawj tias cov neeg nyiam cov nplej tag nrho tsis tuaj yeem ua rau rog, lawv muaj kev pheej hmoo tsawg ntawm kev paub txog kab mob plawv, thiab lawv muaj feem ntau yuav poob phaus sai thiab muaj txiaj ntsig.

Cov qhob cij tag nrho yog cov carbohydrates yooj yim, uas txhais tau tias nws muab lub siab ntev ua kom puv, tau yooj yim nqus los ntawm lub cev thiab pab txhim kho kev ua haujlwm ntawm txoj hnyuv.

123 RF / kev tsim khoom tsis zoo

Xws li qhob cij tsis yog tsuas yog qab, tab sis kuj noj qab nyob zoo. Yog li ntawd, cov kws qhia zaub mov qhia txhua tus neeg uas poob phaus kom noj nws. Hom khob cij twg kuj zoo rau koj?

5 hom qhob cij rau qhov poob phaus: nrhiav koj li

Rye qhob cij

Hom qhob cij no yog ib qho uas nrov tshaj plaws nyob hauv Russia. Nyob rau hauv Russia, nws tau ci los ntawm rye hmoov tsis muaj poov xab, nrog cov kab tshwj xeeb. Niaj hnub no, qhob cij uas muag hauv khw muag khoom tsis txawv ntau ntawm cov cib dawb ua los ntawm cov hmoov zoo. Qhov tom kawg yog ib nrab hloov los ntawm rye hmoov.

Yog li ntawd, kom poob phaus, nws yog qhov zoo dua los nrhiav "Borodinsky Rye Bread", ua raws li GOST. Rau 80 g ntawm rye hmoov, nws muaj 15 g ntawm qib qib hmoov nplej thib ob. Cov qhob cij no muaj 20% tsawg dua calories ntau dua li cov cib dawb, thiab 4 zaug ntau dua fiber ntau!

Nws yog qhov nthuav tias Borodino qhob cij zoo dua tsis tshiab, tab sis ib qho uas yuav sawv rau 1-2 hnub. Cov khob cij zoo li no tau khaws cia ntev dua li lwm hom, yog li nws feem ntau nqa nrog lawv ntawm txoj kev, taug kev.

123 RF / Zoryana Ivchenko

Yuav ua li cas ua noj? Pib nrog cov keeb. Ua ke 100 g ntawm rye hmoov thiab tib cov dej, cov zis yuav tsum yog qhov loj uas zoo li pancake mov paj. Ncuav nws mus rau hauv ib nrab-liter hub thiab muab tso rau hauv qhov chaw sov so rau ob hnub. Cov npuas yuav tshwm rau ntawm qhov kev coj noj coj ua yav tom ntej, thiab nws yuav pib "ua suab nrov." Tom qab ntawd ntxiv lwm 100 grams hmoov thiab tib cov dej, thiab tawm rau lwm hnub. Tom qab ntawd, cov poov xab yog tsim rau ci, thiab koj tuaj yeem khaws nws hauv lub tub yees.

Kev npaj mov paj: ncuav 50 ml ntawm cov suab thaj yaj rau hauv cov kab lis kev cai pib. Ntxiv qhov sib xyaw ua ke rau 500 g ntawm rye hmoov, ntxiv pinch ntsev thiab qab zib kom saj, knead lub khob noom cookie. Ua ib lub khob cij ntawm nws thiab tso nws rau 3, 5-4 teev. Tom qab lub khob cij raug, muab tso rau hauv qhov cub thiab ci rau ib teev thiab ib nrab.

Flaxseed Cij

Tsis txaus ntseeg qab thiab noj qab haus huv qhob cij! Flaxseeds muaj npe nrov rau lawv cov ntsiab lus muaj fiber ntau thiab cov roj ntsha tseem ceeb. Lawv muaj ntau yam tshuaj muaj txiaj ntsig uas nyuaj nrhiav hauv lwm hom qhob cij: selenium, potassium, manganese. Cov khoom flaxseed, tshwj tsis yog lawv tau ua los ntawm cov hmoov hwm, muaj qhov qis glycemic index. Qhov no ua rau nws zoo tagnrho rau poob phaus.

Raws li cov kws tshawb fawb, qhob cij nrog cov noob flax hauv cov muaj pes tsawg leeg txhawb kom lub cev hlawv cov calories, hloov lawv mus rau hauv lub zog, thiab tsis khaws cia rau hauv daim ntawv ntawm cov khoom noj rog.

123 RF / Jennifer Barrow

Yuav ua li cas ua noj? Noj 300 g hmoov nplej thiab 100 g hmoov nplej tag nrho (muag hauv khw), ntxiv 1 tsp. ntsev thiab 1 tbsp. l. qab zib, ntxiv rau 1,5 tbsp. l. ntuj linseed roj. Tom qab ntawd, hauv ib lub tais cais, yaj 1 tsp. cov poov xab qhuav hauv 280 ml dej sov thiab ncuav qhov sib xyaw ua ke rau hauv hmoov. Cia lub khob noom cookie nce zoo. Tom qab ntawd, ntxiv 80 grams flaxseed rau hauv nws thiab cia nws sawv rov los.

Los ntawm lub khob noom cookie, ua ib lub khob cij thiab ci hauv qhov cub. Yog tias koj muaj tus ua mov ci, txhua cov khoom xyaw (suav nrog cov noob flax) tuaj yeem ua ke hauv nws thiab ci hauv "hom khob cij".

Oat qhob cij

Hom qhob cij no yuav dhau los ua tus txais tos ntawm cov neeg raug kev txom nyem los ntawm kab mob celiac. Nws yog gluten dawb thiab noj qab haus huv. Cov kws kho mob hlub nws rau nws lub peev xwm los txo qis qib "phem" cov cholesterol hauv lub cev.

Oat qhob cij muaj qhov ntsuas glycemic qis heev, yog li nws pab tswj kev qab los noj mov. Poob qhov hnyav lees tias nws yog hom qhob noom xim kasfes uas ua rau lub siab puv ntoob ntev dua li lwm hom. Thiab ua noj nws yog ib qho yooj yim li plhaub pears!

123RF / Anna Pustynnikova

Yuav ua li cas ua noj? Hauv lub thawv me me, ncuav 70 grams oatmeal, xav tau ua noj ua haus, 350 ml dej npau. Ncuav rau hauv 1, 5 tsp. ntsev thiab 2 tsp. qab zib, tom qab ntawd ncuav hauv 1 tbsp. l. ntuj txiv roj roj. Sib tov txhua yam kom zoo, npog lub khob nrog lub hau thiab tso tseg kom txias.

Hauv qhov sov me ntsis, ntxiv 2 tsp. poov xab qhuav thiab 300 grams hmoov, sib tov. Koj yuav tsum tau txais cov mos mos heev. Hauv qab ntawm lub tais ci ntawm lub txaj, daim ntawv tshwj xeeb, grease nws nrog cov roj zaub thiab nrog koj txhais tes, tseem tau roj, hloov lub khob noom cookie rau hauv. Txhuam sab saum toj ntawm lub khob noom cookie nrog roj txiv roj thiab nphoo nrog cov noob hnav. Npog lub tsho thiab tawm mus kom sawv ntsug rau ib teev.

Tom qab cov qhob cij nce, ua kom sov lub qhov cub kom 180 degrees thiab tso lub khob cij yav tom ntej rau hauv. Ci rau 40-45 feeb kom txog thaum Golden xim av. Txhawm rau ua kom lub hauv paus khov, lub khob cij yuav tsum txias hauv qhov cub.

Nyob qhob cij nplej

Cov qhob cij raws li kev coj noj coj ua ntawm lub ntiaj teb pib thiab cov hmoov nplej tsis tau lim, suav nrog cov noob nplej uas tau cog, yog, hmoov tsis, tsis zoo li peb xav tau. Qhov tseeb, nws yog lub luag haujlwm tseem ceeb ntawm cov neeg ua mov ci. Thiab tsuas yog qee tus ntawm lawv tuaj yeem ci qhob cij "nyob" tiag - nrog kev kho cua sov tsawg heev, tsis muaj cov poov xab thiab cov khoom noj ntxiv uas tsis tsim nyog (tsw qab, tsw qab ua kom zoo, muaj cov kab mob ua rau cov kab mob).

Cov qhob cij no muaj ntau cov as -ham - cov amino acids tseem ceeb, vitamins A, D, E thiab PP. Ib qho ntxiv, nws khaws tag nrho cov txiaj ntsig muaj txiaj ntsig ntawm cov noob qoob loo: protein, amino acids, enzymes thiab minerals. Thaum lub sijhawm zom cov khoom lag luam qhob cij, lub cev siv lub zog ntau dua, uas yog qhov tseem ceeb thaum poob phaus.

Nyeem kuj

Tsev | 2015-21-10 Cov cuab yeej kos duab rau ci. Dab tsi ua rau cov neeg tsim khoom xav tsis thoob?

Yuav ua li cas ua noj? Hmoov nplej hmoov nplej raug muag hauv khw muag khoom. Tab sis koj tuaj yeem ua noj hauv tsev. Txhawm rau ua qhov no: Yaug 250 g ntawm cov nplej nplej (yuav los ntawm chav saib xyuas kev noj qab haus huv, tsis yog cov khw muag noob, qhov uas lawv tau ntim nrog chiv) thiab tsau hauv dej txias rau 12 teev. Tom qab ntawd yaug nws dua thiab tsau nws dua hauv dej rau lwm 12 teev - cov noob ntawm 1-2 hli yuav tsum tshwm sim (tsis xav tau ntxiv, txwv tsis pub cov qhob cij yuav dhau los ua nplaum nrog cov qhob cij uas tsis tau ci). Pov cov khoom sib xyaw rau ntawm lub lauj kaub tais diav, tso dej kom ntws, thiab tom qab ntawd zom hauv cov nqaij grinder. Koj tuaj yeem khaws nws hauv lub tub yees, suav nrog lub tub yees. Tsuas yog ua ntej npaj lub khob noom cookie, qhov hnyav yuav tsum tau sov kom sov mus rau chav sov.

Npaj lub khob noom cookie: sib xyaw 200 grams ntawm cov nplej nplej hauv av nrog 20 grams ntawm cov hmoov nplej (saib daim ntawv qhia rau rye qhob cij, txawm hais tias sourdough tuaj yeem ua rau ntawm cov hmoov nplej). Thiab tso nws hmo ntuj ntawm qhov kub ntawm 22 degrees thiab siab dua.

Thaum sawv ntxov ntawm hnub tom ntej, sib tov lub khob noom cookie kom txog thaum du, 200 g ntawm sprouted milled nplej nplej, ntxiv 1 tsp. ntsev thiab 50 g ntawm dej sov. Tawm lub khob noom cookie rau 30 feeb ntawm chav sov rau fermentation. Tom qab ntawd ua cov qhob cij thiab muab tso rau hauv lub lauj kaub, cia nws sawv.

Sai li sai tau lub khob noom cookie tau nce mus rau ntawm cov pwm thiab pib ua npog nrog qhov, txhuam nws saum npoo nrog dej thiab muab tso rau hauv qhov cub rau 50-55 feeb. Cov qhob cij tiav yuav tsum tau greased nrog dej thiab sab laug kom txias tag. Cov khoom tiav tuaj yeem txiav.

Tag nrho cov nplej lavash

Cov qhob cij dawb tsis muaj qe nyob rau hauv daim ntawv ntawm cov qhob cij nyias, nthuav dav ntawm cov neeg ntawm Caucasus, hnub no tuaj yeem yooj yim yuav hauv Russia. Qhov no yog cov qhob cij noj uas yuav yooj yim haum rau hauv txhua qhov kev poob phaus. Tab sis tag nrho cov nplej pita qhob cij tau ua pov thawj nws tus kheej tshwj xeeb tshaj yog zoo.

123 RF / markstout

Vim tias nws suav nrog txhua qhov zoo ntawm qhob cij tag nrho, thiab tib lub sijhawm nws muaj ob peb zaug tsawg calories! Cov kws noj zaub mov zoo txawm qhia ua lavash-based qhaub cij.

Ntawm daim ntawv! Cov kws kho mob pom zoo kom noj tag nrho cov pita qhob cij rau cov neeg mob saib xyuas cov ntshav qab zib. Thiab kuj rau cov uas xav tau kom txo lawv cov qib roj cholesterol.

Yuav ua li cas ua noj? Siv 1.5 khob ntawm cov hmoov nplej tag nrho (lossis cov hmoov nplej tawg, saib daim ntawv qhia rau cov qhob cij nplej muaj nyob), ntxiv ib nrab ib diav ntsev thiab hliv ib nrab khob dej kub (yog tias nws sov lossis txias, nws saj txawv!). Nqa qhov loj mus rau homogeneity thiab knead lub mov paj. Nws yuav tsum txias thiab tsis nplaum. Yog tias huab cua qhuav, koj tuaj yeem ntxiv dej me ntsis ntxiv.

Npog lub khob noom cookie nrog phuam thiab tawm mus rau ib nrab teev. Tom qab ntawd faib nws mus rau hauv cov pob me me (lawv qhov loj nyob ntawm qhov taub ntawm lub lauj kaub). Yob cov khoom mus rau hauv cov phaj nyias, txog li 2 hli tuab, thiab ci hauv lub lauj kaub qhuav tshaj li cua sov nruab nrab rau 20-30 feeb ntawm txhua sab. Sprinkle qhov ua pita qhob cij nrog dej thiab npog nrog phuam, lawv yuav tau txais tus yam ntxwv zoo.

Bon Appetit!