Legumes muaj ntau cov protein ntau thiab cov amino acids uas tseem ceeb , uas peb lub cev yeej xav tau, rov qab kho dua tshiab rau lawv lub hlwb thiab cov nqaij, thiab tseem tsim cov roj ntsha thiab cov tshuaj hormones. Peb "tus phab ej" yog tus txiav txim siab yog qhov chaw "golden" ntawm carbohydrates - cov khoom uas muab rau peb lub zog. Kev saib taus thiab tsim nyog ntawm lub ntsuas khoom ntawm cov ntsiab lus ntawm kev noj haus fiber. Lawv ua rau peb nco qab, ua kom txoj hauv kev plab zom plhaw rau ntawm txhua theem ntawm "kev ua" ntawm kev noj haus, pab kho kom zoo dua qub rau nws cov khoom siv microflora, kev saib xyuas zoo ntawm cov txiav thiab cov khoob khoob khoob khoob, muaj cov cuab yeej txo qis siab (nrog rau cov tshuaj toxicoses thaum cev xeeb tub ), tsim kom muaj roj metabolism thiab txo cov ntshav qab zib.
Cov npe ntawm cov vitamins thiab minerals pom nyob rau hauv cov nyob tus yeees ntawm taum yog impressive. Ntawm no peb pom: potassium, uas muaj cov cuab yeej ntawm kev tshem tawm thiab tswj lub plawv atherosclerosis; hlau thiab tooj liab, uas xav tau rau hematopoiesis; zinc, uas nce ntxiv kev tiv thaiv; Cov roj ntsha tuaj yeem ua rau cov txiv neej thiab cov poj niam hnyav, ua rau lub cev muaj zog ntawm cov pob txha, uas yog ib qho tseem ceeb rau cov niam txiv yav tom ntej thiab cov laus, vim lawv lub cev siv ntau cov calcium uas yuav tsum tau muab khaws cia rau hauv lawv cov pob txha; vitamin B, muab qhov chaw ua haujlwm ntawm lub paj hlwb; vitamin E - nws tiv thaiv peb lub cev los ntawm kev puas tsuaj oxidation thiab tsim kev nruj tebchaw, tiv thaiv kab mob hauv lub plawv thiab mob plab; choline.
Lub caij nyoog favorites
Peas, taum, lentils, khov ntsuab peas thiab hlua taum tau muab zom tau, stewed thiab ci.
Yog tias koj xav kom taum mus ua noj sai sai, soak lawv ua ntej ua noj ua haus: hauv dej txias rau 5-8 teev, hauv dej kub (90 ° C) - rau 2.5-4 teev. Tsis txhob hnov qab, ces ntws cov kua no.
Tiv thaiv cov qauv thiab saj ntawm khov ntsuab taum, nws yuav tsum tau nchuav tawm ntawm lub pob ncaj qha mus rau hauv lub lauj kaub uas tsis muaj qhov defrosting.
Lentils muaj ntau hlau thiab protein ntau dua peas thiab taum . Tsis tas li ntawd, nws yog qhov yooj yim mus zom thiab zoo dua nqus, vim hais tias kev noj haus fiber nyob hauv nws me ntsis.
Ntsuab peas thiab taum ntsuab txawv los ntawm lwm cov taum qhuav hauv lawv cov nplua nuj nyob hauv ascorbic acid. Tsis tas li ntawd, lawv muaj fiber ntau tsawg tshaj lawv cov "cov neeg sib txawv", yog li tsis txhob ua kom cov kua nplaum ntawm plab thiab hnyuv thiab tsis ua rau tsam plab.
Cov khoom qab zib ntxiv rau cov cuab yeej ua kom muaj cov roj ntsha hauv cov hnyuv, yog li saib rau qhov loj me me.
From legumes, koj tuaj yeem ua tau ntau hom khoom noj txawv. Lawv yuav tswj tau plab zom mov thiab txhim kho cov ntshav khiav hauv koj lub cev, yog li koj yuav tsum noj cov zaub mov no ntau li ntau tau.
Taum - cov khoom tseem ceeb tshaj plaws piv rau cov zaub txawm. Tsis muaj zaub zoo dua koj lub plab zom kom zoo li nws ua rau cov khoom qab zib.
Yuav kom muaj lub zog thiab muaj zog , ib tus yuav tsum tau noj cov noob taum txawm tias tsis yog txhua txhua hnub, ces tsawg kawg yog plaub zaug ib lub lim tiam. Ntawm cov khoom qab zib, koj tuaj yeem npaj ntau hom tshuaj pleev tsev hauv tsev: cov nplauv, cov tev thiab cov qhov ncauj qhov ntswg. Chop lub peas nyob rau hauv ib tug kasfes grinder thiab sib tov nrog fatty qaub cream los yog cream, thiab lub ntsej muag scrub yog npaj! Daim npog ntsej muag yog ua kom zoo li siv cov nplauv, tsuas yog los ntawm cov taum mog. Fresh peas yog siv los ua porridge, uas yog tom qab ntawd tov nrog txiv ntseej roj los yog txiv hmab txiv ntoo, ces thov mus rau lub ntsej muag nrog ib tug tuab txheej thiab hnub nyoog rau 10-15 feeb. Tom qab cov txheej txheem koj cov tawv nqaij yuav zoo li tshiab, ci iab thiab muag rau qhov kov.