Niaj hnub no nws yog nyuaj rau xav ib tug niaj hnub noj mov tsis muaj mov ci. Siv nws txhua hnub, ntau zaus ib hnub rau ntau centuries ua ke. Qhov tseem ceeb tshaj plaws nyob rau hauv rooj plaub no yog tias cov khob cij yog ua ke nrog yuav luag txhua yam khoom noj, thiab nws cov saj tsis tau bored xyoo tom qab xyoo. Dietitians piav qhov no los ntawm kev hais tias cov khoom siv tseem ceeb ntawm qhob cij tsis tuaj yeem muab piv rau lwm cov khoom noj khoom haus. Nws yog txaus saib nws cov tshuaj muaj pes tsawg leeg:
- vitamins A, E, F, B1, B2, B6, PP;
- micro- thiab macro ntsiab;
- cellulose;
- proteins thiab amino acids ;
- complex carbohydrates.
Ntxiv mus, lub khob cij muaj ib qho tsawg heev pob zeb - selenium, lub luag hauj lwm los tiv thaiv peb lub cev tsis muaj zog. Thiab qhov piv ntawm cov proteins thiab carbohydrates yuav muab lub cev nrog lub zog thiab ib qho kev xav ntawm satiety rau ib lub sij hawm ntev. Cov kws tshawb fawb kuj sib cav sib cav hais tias lub ncuav ntawm cov khoom noj txhua hnub pab tiv thaiv ib tug neeg ntawm kev nyuaj siab, qaug zog thiab kev nyuaj siab. Qhov no yog vim muaj cov ntsiab lus ntawm B vitamins lub luag hauj lwm rau hauv lub paj hlwb.
Txawm tias muaj pes tsawg tus nplua nuj, tsis ntev los no muaj ib lub tswv yim nyob rau hauv tib neeg hais tias tsis muaj dab tsi tab sis raug mob nqa khob cij. Thiab txhua tus poj niam, pom nws tus kheej ntxiv phaus, ua ntej txhua yam rau siab mus tsis kam precisely los ntawm ci. Txawm li cas los xij, cov kws qhia noj zaub mov hais tias qhov kev ntseeg no tsuas yog ib nrab xwb. Tseeb, tsis yog txhua lub khob cij yog sib npaug zos. Nrog rau tag nrho nws cov ntau haiv neeg nyob rau hauv lub rhawv ntawm supermarkets, koj yuav tsum tau xaiv raws nraim qhov ib uas zoo tshaj plaws influences peb lub cev.
Cov zaub mov zoo li cas?
Qhov loj ntawm cov mov yog cov nplej lis. Nws yog nyob rau hauv nws lub plhaub muaj ib lub tsev khaws khoom ntawm cov khoom tsim nyog. Hmoov tsis, nyob rau hauv txheej txheem niaj hnub ntawm kev ua hom qoob mog, nws feem ntau qhov nqis ntog rau hauv pov tseg. Cov zis yog hmoov nplej dawb, nplua nuj nyob hauv cov hmoov txhuv nplej siab thiab npliag. Los ntawm cov qub siv grain, nyob rau hauv zoo tshaj plaws, tseem muaj peb. Buns los ntawm xws li hmoov nplej tawm dawb, zoo kawg nkaus, qab ntxiag on saj thiab aroma. Yog li ntawd, nws yog siv "qhob noom" dawb los ntawm cov "siab dua qib" uas ua rau kev loj hlob ntawm cov ntshav qab zib, kab mob plawv, thiab zoo li qhov pom ntawm qhov hnyav tshaj.
Yuav kom tsis txhob muaj cov teeb meem no, muab qhov khoom rau cov khoom uas tau npaj nrog ntxiv ntawm whole grains los yog rye flour. Lawv muaj ntau cov tshuaj siv ntau ntau, cov vitamins thiab fiber. "Grey" qhob cij yog absorbed qeeb qeeb, yog li, pab cuam tshuam ntawm kev sib haum xeeb ntawm ib tug sib haum xeeb thiab noj qab haus huv zoo.
Siv cov mov mog nrog koj txhais tes
Ntawm chav kawm, tiag tiag pab tau hu ua qhob cij, siav los ntawm tus kheej txhais tes. Hauv qhov no, koj yuav tsum paub tseeb tias tsis muaj qhov tsis muaj kev txwv thiab tsis muaj teeb meem tshuaj nyob hauv cov khoom tiav. Tsis tas li ntawd, daim ntawv qhia rau lub khob qhob cij yuav hloov thiab hloov, ntxiv rau nws cov khoom xyaw tshiab: bran , cereals, seeds thiab ntau yam ntxiv. Cov neeg tsim khoom ntawm cov khoom siv hauv tsev nyob hauv ntau qhov muaj cov khoom noj khoom haus compact, uas tso cai rau tsis tsuas yog ci, tab sis kuj yuav tsum knead lub khob noom cookie. Tab sis yog tias tsis muaj dab tsi los yuav los yog muab tso rau hauv chav ua noj, ib qho cub txheem yuav ua. Qhov tseem ceeb tshaj plaws yog ua kom tus txheej txheem nrog tus ntsuj plig, ces koj cov mov yuav tas tig mus ua mos, pab tau thiab heev.
Ib daim ntawv qhia yooj yooj yim rau hauv tsev qhob cij unleavened
Cov khoom xyaw:
- 500 g ntawm wholemeal hmoov;
- 400 ml ntawm yogurt;
- 1 teaspoon ntawm dej qab zib;
- 1 teaspoon ntsev.
Npaj
Hmoov nplej, ntsev thiab dej qab zib yuav tsum sieved los ntawm ib tug sieve, ces ncuav kefir thiab sib tov lub khob noom cookie nrog koj ob txhais tes. Yog tias xav tau, koj tuaj yeem tau ntxiv cov noob hnav lossis cov noob taub dag. Daim ntawv rau lub khob cij yog nyiam dua pre-sprinkled nrog hmoov, tom qab uas nws muaj peev xwm kis tau lub mov paj. Xws li mov ci yog ci rau 40 feeb nyob rau hauv lub qhov cub, rhuab mus rau 200 degrees. Npaj txhij qhob qhwv hauv cov phuam huv si ua ntej txias, thiab mam li ua hauj lwm hauv lub rooj.