Yog tias koj muaj txiv nkhaus taw tshiab, ua rau koj tus kheej kua txiv! Koj tuaj yeem yooj yim kho qhov saj thiab kev ntxhib los mos ntawm cov kua txiv. Yog tias koj xav tau cov kua nplaum tuab, ua kua txiv hmab txiv ntoo nrog me ntsis qab zib thiab mis. Yog tias koj xav tau lub zog, thawj cov txiv nkhaus taw tsw qab, tsuas yog ntxiv qee cov dej rau cov txiv nkhaus taw. Txhawm rau kom tau txais kua txiv mango tshwj xeeb, koj tuaj yeem sib xyaw nws nrog lwm cov txiv hmab txiv ntoo, txuj lom, lossis kua txiv los ntawm lwm cov khoom xyaw. Sim ob peb zaub mov txawv thiab nrhiav cov kua txiv nkhaus taw ua ke uas koj nyiam.
Cov khoom xyaw
- 6 txiv nkhaus taw loj lossis 5 khob (½ kg) txiv nkhaus taw loj
- 4 khob (1 liter) dej los yog mis nyuj
- 3 tsb. (40 grams) qab zib (tsis teb los tau)
- khob (70 grams) dej khov nab kuab (xaiv tau)
Rau 4-5 servings
Kauj ruam
Txoj Kev 1 ntawm 2: Sib xyaw Mango
Kauj Ruam 1. Txiav cov txiv nkhaus taw ua ob peb daim uas muaj li 3 cm loj
Yuav ua li cas txiav txiv nkhaus taw, hlais cov nqaij kom cais nws los ntawm cov noob hauv nruab nrab. Txiav cov txiv nkhaus taw rau hauv plaub fab, tom qab ntawd nrog rab diav. Tom ntej no, ua tib zoo hlais cov txiv ntoo ib puag ncig cov noob siv rab riam me me. Koj yuav tau txais kwv yees li 5 khob (½ kg) txiv nkhaus taw.
- Nco ntsoov tias tsis muaj tawv nqaij ntawm daim txiv nkhaus taw.
- Cov txiv hmab txiv ntoo xav tau yuav txawv nyob ntawm qhov loj thiab hom txiv nkhaus taw. Piv txwv li, "manalagi" txiv nkhaus taw me me yog li koj xav tau txiv hmab txiv ntoo ntau dua.
Kauj Ruam 2. Muab cov txiv nkhaus taw tso rau hauv lub tshuab ziab khaub ncaws nrog rau mis lossis dej, thiab qab zib (qhov no yog nyob ntawm yeem)
Yog tias koj xav tau cov txiv nkhaus taw tshiab, ntxiv 4 khob (1 liter) dej rau hauv rab. Yog tias koj nyiam haus dej ntau dua, siv mis. Txhawm rau ntxiv qab zib rau cov kua txiv mango, ntxiv 3 tbsp. (40 grams) qab zib.
- Koj tuaj yeem siv mis nyuj txiv maj phaub hloov dej lossis mis nyuj (yog tias koj xav zam cov mis).
- Koj tuaj yeem siv koj cov khoom qab zib uas koj nyiam (xws li zib ntab lossis agave), lossis hla ib qho qab zib yog tias txiv nkhaus taw twb muaj qab zib heev.
Kauj Ruam 3. Khiav lub tshuab ziab khaub ncaws rau 30 vib nas this lossis kom txog thaum lub txiv nkhaus taw ua du
Kaw lub tshuab ziab khaub ncaws thiab khiav cov cuab yeej kom txog thaum cov txiv nkhaus taw sib xyaw kom du. Khaws cov dej sib tov kom txog thaum cov txiv nkoos tau sib xyaw rau hauv cov mis lossis dej.
Tswv yim:
Yog tias koj xav tau txias, ua kom cov txiv nkhaus taw zoo nkauj, koj tuaj yeem ntxiv khob (70 grams) dej khov ua ntej sib tov tag nrho cov khoom xyaw.
Kauj Ruam 4. Lim cov kua txiv uas koj tau ua yog tias koj xav tau kua txiv mango nyias
Yog tias txiv nkhaus taw koj tab tom siv muaj fiber ntau, koj yuav tsum tau lim cov kua txiv. Muab tus neeg lim dej hla lub hwj kais lossis ntsuas lub thoob thiab nchuav cov kua txiv mango rau hauv. Cov kua txiv yuav ntws mus rau hauv lub hwj kais thiab cov txiv hmab txiv ntoo uas muaj fiber ntau puv yuav nyob hauv lub lauj kaub.
- Thaum ua tiav cov kua txiv hmab txiv ntoo, muab pov tseg.
- Yog tias koj siv cov txiv nkhaus taw tsis muaj fiber ntau thiab koj nyiam cov kua txiv tuab, koj tsis tas yuav ua rau nws nyuaj.
Kauj Ruam 5. Ncuav kua txiv mango rau hauv khob
Yog tias koj xav tau kua txiv txias, koj tuaj yeem ntxiv ob peb lub khov nab kuab rau iav ua ntej nchuav kua txiv rau hauv. Sim ua cov txiv nkhaus taw daim me me nyob ntawm ntug iav ua ntej ua haujlwm. Txaus siab rau koj cov kua txiv mango!
Koj tuaj yeem npog cov kua txiv txiv hmab txiv ntoo thiab muab tso rau hauv tub yees kom ntev li ob hnub. Hmoov tsis zoo, koj tsis tuaj yeem ntxiv ib yam dab tsi rau hauv cov kua txiv kom ntev lub neej txee. Yog tias koj xav khaws koj cov kua txiv hmab txiv ntoo ntev dua, koj tuaj yeem muab tso rau hauv lub tub yees kom ntev txog 4 lub hlis
Txoj Kev 2 ntawm 2: Sim Lwm Yam Kev Hloov
Kauj Ruam 1. Ua cov kua txiv hmab txiv ntoo ua kua txiv hmab txiv ntoo los ntawm kev ntxiv lwm cov kua txiv
Txiv nkhaus taw tuaj yeem sib xyaw nrog lwm cov txiv hmab txiv ntoo yog li koj tuaj yeem sib tov cov kua txiv hmab txiv ntoo tiav nrog koj cov kua txiv uas koj nyiam siv tib qho piv txwv. Qee cov kua txiv hmab txiv ntoo uas tuaj yeem ntxiv tau suav nrog:
- Pineapple
- Txiv duaj
- Txiv kab ntxwv
- Kua
- Cranberries
Kauj Ruam 2. Ntxiv cov qhiav los yog kua txob ua kom pom tseeb dua
Yog tias koj xav tau me ntsis kua txiv txiv nkhaus taw, ntxiv txog 3 cm ntawm tev thiab txiav cov qej me me rau hauv rab ua ntej koj sib xyaw cov txiv nkhaus taw. Rau cov tshuaj tsw qab, ntxiv me ntsis peppermint.
Sim nrog ntxiv lwm cov tshuaj ntsuab tshiab. Koj tuaj yeem ntxiv ntau hom zaub basil, xws li cov zaub basil lossis cov zaub basil
Tswv yim:
Koj kuj tseem tuaj yeem ntxiv cov txuj lom uas koj nyiam, xws li cov qhiav qhuav, cardamom hmoov, lossis cinnamon. Sim ntxiv tsp. (1 gram) ntawm seasoning rau hauv kua txiv mango. Tom qab ntawd, saj qhov saj thiab ntxiv ntau cov seasoning raws li saj.
Kauj Ruam 3. Ntxiv cov kua mis nyeem qaub los ua kua txiv lassi (haus los ntawm Is Nrias teb)
Sib tov lub khob (120 grams) ntawm yogurt nrog 1 khob (240 ml) ntawm cov kua txiv hmab txiv ntoo tiav thiab 2 cov dej khov. Txhawm rau ua kom lassi qab zib, ntxiv 1 tsp. (4 grams) qab zib lossis zib ntab.
- Siv cov kua mis nyeem qaub rau mis nyuj tsis muaj txiv nkhaus taw lassi.
- Siv cov kua mis nyeem qaub yog tias koj nyiam qab zib lassi. Piv txwv li, sim txiv nkhaus taw, txiv duaj, txiv pos nphuab, lossis vanilla tsw qab zib.
Kauj Ruam 4. Muab cov kua txiv hmab txiv ntoo tov nrog kua txiv qaub kom tau cov txiv qaub kua txiv uas qab heev
Yog tias koj xav tau kua txiv mango tangy, sib tov kua txiv qaub thiab kua txiv mango hauv qhov sib npaug. Saj qhov sib xyaw kom pom tias koj xav tau ntxiv cov qab zib (xws li zib ntab lossis phoov).
Koj tuaj yeem sim los ntawm kev sib tov kua txiv txiv nkhaus taw thiab kua txiv qaub
Kauj Ruam 5. Ntxiv cov txiv hmab txiv ntoo lossis zaub tshiab los ua cov txiv nkhaus taw muaj txiaj ntsig zoo
Ua kom lub txiv nkhaus taw muaj kev noj qab haus huv zoo los ntawm kev pov 1 khob (180 grams) ntawm cov txiv hmab txiv ntoo tshiab (xws li txiv pos nphuab, txiv duaj, txiv tsawb, lossis txiv pos nphuab) hauv lub tshuab ziab khaub ncaws nrog rau cov txiv nkhaus taw. Yog tias lub tshuab ziab khaub ncaws muaj lub zog muaj zog, koj tuaj yeem ntxiv cov carrots, zaub, lossis zaub ntsuab!
