Cov xim qaim, txawv ntawm cov duab thiab cov phooj ywg ruaj khov tso cai siv cov zaub nplooj zeeg ua kom zoo nkauj rau cov laj kab. Tab sis tseem yog qhov zoo tshaj plaws uas koj tuaj yeem ua nrog lawv yog ntxiv rau kev noj haus. Xav txog cov txiv ntoo uas muaj txiv ntoo, liab beets nrog qej thiab zaub xam lav tawm ntawm cov zaub qhwv - cov tais diav no yog cua thiab sib haum rau txoj cai noj haus. Cov khoom noj khoom haus qhuas cov zaub mov rau lawv cov zaub mov muaj txiaj ntsig zoo, cov versical ntawm cov zaub mov txawv thiab qab ntsev:
Tus ua mov noj
Txawm hais tias lawv qee zaum hu ua lub caij ntuj no taub, vim tias lawv tau zoo khaws cia rau hauv huab cua txias, lub zucchini tau sib sau ua si caij nplooj zeeg. Cov tswv cuab ntawm lub taub dag tsho Fools thiab beta-carmetin, uas pab tau koj lub cev ua cov vitamin A thiab txhawb nqa kev noj qab haus huv ntawm koj cov tawv nqaij, qhov muag thiab tiv thaiv kab mob. Tsawg-calorie zucchini thiab muaj qhov ntsuas glycemic tsawg. Raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb, feem ntawm lub caij ntuj no zucchini muaj tsuas yog 39 calories. Cov khoom lag luam nrog qis dua glycemic index suav nrog "carbohydrates zoo", uas tsis ua rau cov ntshav qab zib. Cov ntsiab lus muaj fiber ntau hauv Zucchka tseem ua rau nws xaiv tau zoo rau kev noj haus. Txiav cov zucchini rau ntawm halves lossis cubes, sprinkle nrog zaub ntsuab, lub caij nyoog nrog zaub ntsuab thiab cov zaub mov tsw qab, lossis khoom txom ncauj. Tom qab ua noj ua haus los ntawm zucchini, koj tuaj yeem ua mashed qos yaj ywm thiab tig lawv mus rau hauv kua zaub, qhob cij lossis khob noom rau kev lom zem tshwj xeeb.
Zucchini tuaj yeem siv hloov ntawm cov qos yaj ywm - nws muaj tsawg calories
Yees duab: unsplash.com.
Qos
Cov hauv paus yog qhov zoo ntawm cov zaub mov muaj txiaj ntsig thiab cov zaub mov, suav nrog cov potassium thiab zinc. Cov hauv paus hniav tau yooj yim roeed, ua cov tais diav no yog khoom qab zib yam tsis muaj qab zib ntxiv. Koj tuaj yeem Fry cov turnip, ua kom lub puree los ntawm nws lossis tuaj nrog lwm yam. Koj muaj peev xwm txawm noj nws nyoos nyob rau hauv zaub xam lav los ntawm kev ntxiv rau ntxiv saj thiab crunch.
Qos qos
Ntawm cov hauv paus zaub, qos yaj ywm qab zib sawv tawm raws li kev noj haus hauv paus. Nws tseem muaj beta carotene - antioxidant tias lub cev hloov mus rau hauv cov vitamin a kom tswj hwm kev noj qab haus huv ntawm lub qhov muag thiab tawv nqaij. Cov qos yaj ywm qab zib yog qhov zoo ntawm cov vitamin C thiab Vitamin B6, uas tuaj yeem pab tau rau lub hlwb kev noj qab haus huv. Nws nplua nuj nyob hauv cov poov tshuaj, tseem ceeb heev rau koj cov leeg thiab cov leeg nqaij, thiab rau kev ua haujlwm ntawm koj lub siab. Koj tuaj yeem haus luam yeeb, ci qab zib qos yaj ywm lossis them nws thiab ntxiv rau cov tais diav los ntawm kua zaub rau humus.
Batat tuaj yeem npaj tau hauv txoj kev sib txawv
Yees duab: unsplash.com.
Pob zaub dawb
Cov kab lis kev cai Brassica suav nrog cov zaub ntsuab nrog cov zaub ntsuab, xws li zaub qhwv, zaub qhwv, zaub qhwv thiab zaub paj. Brassica cov nroj tsuag muaj ntau yam kev noj qab haus huv, suav nrog cov tshuaj tiv thaiv kab mob antioxidant thiab anti-cancer cov khoom. Cabbage yog tshwj xeeb tshaj yog nrov ntawm cov neeg uas tsis zam lub gluten lossis nyiam kom zam nws. Cauliflower pizza kaub puab tawv nqaij, nplej nrog cauliflower puree siv los pab cov zaub mov qos yaj ywm nrog cov ntsiab lus carbohydrate qis. Paj kws los ntawm cauliflower thiab table kuj yog muaj kev xaiv rau cov zaub mov txawv yav dhau los. Ib qho ntxiv, koj tuaj yeem ntxiv cov zaub paj dawb rau hauv koj lub smoothie.