Cov khoom muaj txiaj ntsig ntawm cov noob hnav rau poj niam thiab ntau npaum li cas noj ib hnub

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

Lub koob npe nrov ntawm cov noob hnav tau loj hlob nrog rau kev txaus siab rau cov zaub mov tsis noj nqaij. Nws yog qhov qab ntxiv rau kua zaub, cocktails thiab zaub nyoos. Nws tseem yog qhov tseem ceeb rau ua halva thiab tahini muab tshuaj txhuam, yam uas tsis muaj peev xwm ua tau hummus. Noob hnav noob hnav muaj cov ntsiab lus noj zaub mov zoo, vim li ntawd, ntxiv rau saj, lawv kuj muaj txiaj ntsig zoo rau peb kev noj qab haus huv. Tshawb nrhiav seb lwm yam txiaj ntsig kev noj qab haus huv ntawm cov noob hnav rau cov poj niam tau paub thiab nws tuaj yeem siv rau dab tsi.

Noob hnav yog dab tsi

Nws yog ib qho ntawm cov roj cog qub uas paub rau tib neeg. Noob hnav tuaj ntau yam - dawb, dub lossis xim av. Nws tau noj nyoos, qhuav, lossis kib. Cov khoom lag luam tuaj yeem siv ua cov khoom xyaw ntxiv, lossis ua lub hauv paus rau kev noj mov kom tiav, raws li cov txuj lom.

Nws muaj qab ntxiag nutty tsw thiab muag heev qauv. Ib qho ntxiv, cov noob hnav muaj cov txiaj ntsig kev noj qab haus huv uas tau ua rau nws nyob ruaj khov ntawm cov neeg tsis noj nqaij thiab vegan.

Tus nqi noj haus ntawm cov noob hnav

Ntau tus poj niam xav paub ntau npaum li cas noj ib hnub txhawm rau kom tau txais txiaj ntsig zoo ntawm cov noob hnav noob rau poj niam. 4 diav ntawm cov noob hnav muaj txog 200 calories, 6 g ntawm cov protein, 15 g rog thiab 9 g ntawm carbohydrates. Cov nplej hauv qhov ntau no tseem suav nrog ib feem tseem ceeb ntawm kev xav tau txhua hnub rau qee yam zaub mov:

• hlau (rau tus poj niam hnub nyoog 40 xyoos, piv txwv li, 4 diav ntawm cov nplej muaj txog 30% ntawm qhov xav tau txhua hnub rau nws);
• calcium - kwv yees li 35% ntawm cov qauv ib hnub;
• magnesium - txog 40%;
• zinc - txog 30%;
• tooj liab - 120%.

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Cov noob noob hnav yog ib qhov zoo tshaj plaws ntawm phytosterols. Cov no yog cov khoom siv tshuaj ntsuab uas zoo sib xws hauv cov roj (cholesterol), tab sis nrog qib sib txawv ntawm qhov saturation thiab cov qauv teeb tsa. Vim li no, lawv muaj txiaj ntsig zoo rau tib neeg lub cev.

Noob hnav noob muaj cov khoom noj muaj txiaj ntsig zoo, suav nrog hlau, calcium thiab magnesium. Noob hnav noob tau npaj txhij suav nrog kev noj zaub mov tsis noj nqaij thiab vegans.

Pab tau thaj chaw ntawm noob hnav

Txhua tus poj niam yuav tsum paub txog cov txiaj ntsig thiab kev puas tsuaj ntawm cov noob hnav, vim nws yog cov khoom lag luam tshwj xeeb rau kev noj qab haus huv thiab kev zoo nkauj. Vim tias muaj cov hlau, magnesium, zinc thiab tooj liab hauv nws cov muaj pes tsawg leeg, siv cov noob hnav tsis tu ncua muaj qhov zoo ntawm cov plaub hau, tawv nqaij thiab rau tes.

Cov khoom noj qab haus huv ntawm cov nplej kuj yog tshwm sim los ntawm cov cog cog sterol cov ntsiab lus siab. Kev tshawb fawb ntev txog lawv cov txiaj ntsig ua pov thawj tias lawv siv niaj hnub tiv thaiv kev hloov pauv ntawm atherosclerotic hauv cov hlab ntshav. Lawv qhov txiaj ntsig zoo ntawm kev mloog zoo ntawm cov roj (cholesterol) tag nrho thiab LDL cov roj (cholesterol) hauv cov ntshav tau sau tseg los ntawm kev txo nws cov concentration.

Noob hnav thiab noob hnav roj tau tshaj tawm los pab ua kom peb cov hniav noj qab nyob zoo thiab zoo nkauj. Yaug lub qhov ncauj nrog cov kua txiv hmab txiv ntoo los yog cov roj noob hnav yog tsim los tshem tawm tartar, muag muag thiab ntuj dawb.

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Sesame hauv kev ua noj

Noob hnav noob hnav, zoo li lwm yam nplej, tuaj yeem siv ua tiav los ntawm kev ntxiv lawv nyoos rau zaub nyoos, cocktails, lossis kua zaub. Lawv kuj tuaj yeem yog cov khoom noj zoo. Tom qab sib tov lawv nrog cov qhob cij crumbs (lossis hloov lawv tag nrho), koj tuaj yeem yob cov nqaij lossis ntses ncuav hauv qhov sib xyaw. Ib qho zoo nkauj zoo nkauj ntxiv yog noob hnav dub. Nws tau qhwv hauv sushi thiab yob, qhov hu ua uramaki.

Ntawm cov khoom nrov tshaj plaws raws cov noob hnav yog tahini paste. Nws yog nws uas tau ntxiv rau hauv av chickpeas thaum ua hummus. Noob hnav noob kuj tseem zoo li khoom noj txom ncauj nrog crackers. Nws tuaj yeem muab tso rau hauv butter kom kis tau ntawm qhob cij lossis hauv marinade rau nqaij.

Lub ntiaj teb nto moo halva kuj yog tsim los ntawm noob hnav. Qhov qab qab qab no tuaj yeem npaj tau los ntawm lwm cov noob zaub, tab sis ntau tus neeg feem ntau koom nrog halva nrog noob hnav.

Tshwj xeeb tshaj yog rau cov kiv cua ntawm cov khoom no, ntawm no yog 10 lub tswv yim rau siv cov noob hnav hauv kev ua noj:

• raws li ib qho ntxiv rau txiv hmab txiv ntoo smoothies;
• raws li cov tshuaj tsuag rau zaub kua zaub;
• ua qhob cij rau nqaij lossis zaub (piv txwv li, zaub qhwv tuaj yeem muab qhwv rau hauv cov noob hnav ua ntej kib hauv lub batter);
• raws li cov khoom xyaw hauv cov khoom qab zib ua los ntawm cov txiv hmab txiv ntoo qhuav;
• ua ib feem ntawm cov tuav, ncuav qab zib nrog muesli;
• raws li ib qho ntxiv rau porridge;
• raws li cov khoom xyaw hauv cov nplej zom rau cov uas nyiam ua zaub mov sab hnub tuaj;
• raws li cov khoom xyaw hauv yob lossis sushi (feem ntau yog siv cov noob hnav dub);
• ntxiv rau cov kua ntses hauv Asian cov zaub mov (piv txwv li, rau cov ntses rau nqaij qaib lossis hauv cov kua ntses).

Noob hnav tuaj yeem siv hauv cov nqaij marinades. Piv txwv li, nqaij qaib ncej qab marinated nrog zib ntab, qej thiab noob hnav noob hnav muaj qhov zoo heev.

Sesame noob hauv tshuaj pleev ib ce

Raws li cov kws tshaj lij, nws cov nplej muaj cov kab mob tua kab mob thiab tshuaj tua kab mob, nrog rau txhawb cov tawv nqaij thiab txhim kho cov ntshav ncig. Vim li no, cov roj noob hnav tau pom siv hauv cov tshuaj pleev ib ce rau poj niam. Nws tuaj yeem siv tau, piv txwv li, txhawm rau ua daim npog tiv thaiv pob txuv, raws li kev zaws rau pob taws pob taws lossis kub hnyiab.

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Cov txiaj ntsig zoo ntawm noob hnav noob rau plaub hau

Noob noob noob noob noob noob noob noob noob noob noob noob noob noob noob noob noob noob noobမှမှအတွက် uas muaj cov vitamins, cov khoom muaj txiaj ntsig zoo thiab cov zaub mov uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm tawv taub hau thiab plaub hau. Ib yam li ntawm daim tawv nqaij ntawm lub ntsej muag, cov noob hnav muaj txiaj ntsig zoo rau ntawm tawv taub hau, pab tawm tsam ntau yam teeb meem.

Cov noob hnav muaj cov roj fatty acids tseem ceeb omega-3, omega-6 thiab omega-9, uas muaj txiaj ntsig zoo rau cov plaub hau thiab ua kom plaub hau loj tuaj. Cov roj txhawb cov plaub hau kev loj hlob, txhawb nqa lawv thiab saib xyuas kev noj qab haus huv ntawm tawv taub hau. Zaws tsis tu ncua nrog cov roj noob hnav sov, uas nkag mus tob rau hauv tawv taub hau, txhim kho cov ntshav ncig.

Zaws nrog nws siv tiv thaiv kev qhuav, flaking thiab teeb meem nrog txhaws qhov hws, uas ua rau ua rau nyias thiab plaub hau poob. Tsis tas li ntawd, cov roj cov tshuaj tua kab mob, tshuaj tua kab mob thiab tiv thaiv kab mob tau siv los kho cov tawv nqaij kis kab mob, tiv thaiv kev khaus khaus thiab so kom tsis txhob khaus khaus.

Cov txiaj ntsig

1. Noob hnav noob yog pheej yig thiab pheej yig, yog li lawv tau nquag siv hauv kev ua noj.
2. Nrog kev siv cov txheej txheem, cov noob hnav muaj txiaj ntsig zoo rau cov hlab plawv thiab muab cov ntshav siab txo qis. Cov txiaj ntsig no yog muab los ntawm magnesium hauv qhov muaj pes tsawg leeg ntawm cov khoom. Nws tseem yog kev tiv thaiv zoo ntawm pob txha (vim muaj cov ntsiab lus calcium siab), ntshav tsis txaus (hlau).
3. Cov noob hnav thiab cov roj ua los ntawm lawv kuj tau pom cov ntawv thov hauv kev saib xyuas tawv nqaij.