Taum cov khoom muaj ib qho loj npaum li cov zaub protein thiab fiber . Tshwj xeeb tshaj yog lawv hlub los ntawm vegetarians, raws li taum pab raws li ib tug zoo hloov rau cov nqaij.
Taum khoom - zoo thiab phem
Vim lub fact tias muaj pes tsawg leeg ntawm taum nrog fiber, lub digestive system kho. Ntxiv rau, cov khoom no txhawb cov plab hnyuv microflora thiab txo qhov kev muaj mob. Yuav kom tau txais txiaj ntsim ntawm kev noj qab haus huv xwb, koj yuav tsum tswj lawv cov kev noj haus.
Qhov tsis zoo ntawm legumes yuav ntaus nqi rau qhov tseeb hais tias zaub protein tsis yooj yim zom los ntawm lub cev, yog li lawv raug xa mus rau cov zaub mov hnyav rau lub cev. Tsis tas li ntawd, taum tiv thaiv nce tawm cov roj tsim thiab tsim ntawm pob zeb nyob rau hauv ob lub raum thiab gall zais zis.
Legumes rau qhov poob phaus
Nutritionists hais tias legumes yuav tsum tsis pub ntau tshaj 10% ntawm kev noj haus. Siv lawv yog qhov zoo tshaj plaws li ib sab phaj rau nqaij, raws li nyob rau hauv rooj plaub no cov proteins yuav zoo dua absorbed.
Muaj qee qhov cim tseg ntawm cov tais diav los ntawm cov lauj kaub rau qhov hnyav:
- Yuav kom ua tiav txoj kev siv phom sij, nws pom zoo kom ntub cov taum ua ntej ua mov noj rau ob peb xuab moos.
- Tsis txhob ntxiv dej txias thaum ua noj.
- Yog hais tias daim ntawv qhia yuav siv cov khoom noj acidic, piv txwv li, txiv lws suav, ces ntxiv rau qhov kawg ntawm tus txheej txheem.
- Tsis tas li ntawd, ntsev yuav tsum ntxiv rau qhov kawg.
Zaub mov txawv los ntawm legumes rau poob phaus
Lobio nrog cov nceb
Cov khoom xyaw:
- champignons - 250 g;
- dos - 5 pieces;
- qej - 3 cov hniav;
- liab taum liab - 1 yam khoom;
- neeg rau - 50 g;
- zaub roj.
Npaj:
Pre-soaked taum yuav tsum tau muab tso rau hauv ib qho hluav taws kub tsawg thiab ua noj rau 1.5 teev. Nceb yuav tsum tau muab txiav rau hauv loj txaus pieces thiab Fry kom txog rau thaum lub ruddy crust yog tsim. Tom qab ntawd muab tso rau hauv ib lub tais thiab sib tov nrog tws qej. Nyob rau tib lub roj koj yuav tsum tau Fry lub dos. Tam sim no nws tseem mus rau grind lub neeg rau thiab sib tov nrog lwm yam khoom tiav. Txhua yam, lobio yog npaj txhij.
Taum casserole
Cov khoom xyaw:
- tsev cheese - 200 g;
- manga - 3 tbsp. dais;
- kefir - 150 ml;
- taum - 1 yam khoom;
- qe - 2 daim;
- butter, ntsev.
Npaj:
Soaked taum yuav tsum tau boiled tshaj tsawg tshav kub. Manka yuav tsum tau tov nrog kefir thiab sab laug rau ib lub sij hawm mus rau brew. Qe yuav tsum tau ua tib zoo xyaw nrog ntsev thiab tov nrog tsev cheese. Lub resulting sib tov yog chav nrog manga thiab taum. Daim ntawv yuav tsum tau roj, raus tes nrog mango thiab muab tso rau hauv nws. Hauv preheated rau 170 degrees qhov cub, koj yuav tsum muab tso rau hauv casserole rau ib teev.