Rau cov neeg nyiam ua noj ua haus, zaub xas lav yog ib yam uas ntxim nyiam tshaj plaws ntawm cov tais diav los ua, tshwj xeeb tshaj yog vim cov khoom xyaw siv tau ib txwm tuaj yeem hloov kho raws li tus kheej nyiam ntawm cov neeg mloog. Ntxiv rau, kev sib xyaw ua ke ntawm cov khoom xyaw ntses muaj ntau yam sib txawv! Yog tias koj xav ua lub tais zaub xam lav uas qab qab, koj tuaj yeem siv cov khoom xyaw yooj yim ntawm romaine zaub xam lav lossis sib xyaw ntawm cov zaub ntsuab. Yog tias koj xav tsim qhov txawv txawv saj, koj tuaj yeem txawm ntxiv cov nqaij grilled, txiv hmab txiv ntoo, zaub nyoos, txiv ntseej, rau cheese. Lossis, koj tuaj yeem ntxiv ntau qhov chaw muaj protein ntau xws li tofu, tuna, lossis nqaij qaib thiab sib tov nrog cov kua ntsw, yog tias koj xav tau. Txhawm rau ua kom muaj kev noj mov zoo dua qub, koj tuaj yeem ntxiv cov khoom xyaw tsawg dua li hummus, txiv ntoo thuv, lossis txawm tias avocado. Tuaj, tau txais kev muaj tswv yim nrog ntau yam sib xyaw ntawm cov khoom xyaw kom tsim lub tais qab ntawm cov zaub xas lav!
Kauj ruam
Txoj Kev 1 ntawm 4: Xaiv Cov Zaub Zaub Qaub Cov Khoom xyaw
Kauj Ruam 1. Siv cov zaub xam lav bokor, lettuce butter, lossis romaine lettuce ua lub hauv paus rau feem ntau cov zaub xas lav
Tag nrho peb qhov no yog qhov kev xaiv zoo tshaj plaws rau kev ua kom cov vitamins thiab cov ntsiab lus ntau ntxiv hauv cov zaub xas lav, thaum ua rau nws crunchier thaum noj. Ntxiv rau, zaub xas lav muaj qhov tsw ntxhiab heev uas yuav tsis ua lossis puas tag nrho saj ntawm cov tais. Qhov tseem ceeb tshaj plaws, xyuas kom cov zaub xas lav nplooj tau ntxuav tas li ua ntej siv.
- Siv cov zaub xam lav los yog cov cuab yeej tshwj xeeb los yaug thiab qhuav cov zaub, yog tias muaj. Yog tias koj tsis muaj ib qho, tsuas yog yaug cov zaub xas lav hauv qab cov dej ntws, tom qab ntawd maj mam txhuam qhov saum npoo kom qhuav nrog daim ntaub huv hauv chav ua noj.
- Yuav cov zaub xas lav uas tseem tag nrho lossis twb tau txiav lawm. Yog tias koj yuav cov zaub xas lav uas tseem tag nrho, tsis txhob hnov qab ntxuav lawv kom huv ua ntej, tom qab ntawd rhuav lawv lossis txiav lawv nrog kev pab ntawm daim txiag txiav kom txog thaum lawv yooj yim dua rau noj.
Kauj Ruam 2. Siv kale, arugula, lossis nplooj zaub ntsuab ua lub hauv paus rau zaub xas lav uas muaj nplua nuj thiab muaj txiaj ntsig zoo
Yog tias koj xav ua lub tais zaub xas lav uas muaj cov tshuaj antioxidants, cov vitamins, thiab cov zaub mov, sim siv cov zaub ntsuab tsaus xws li zaub ntsuab, arugula, thiab zaub ntsuab.
- Arugula muaj qhov saj me ntsis zoo li kua txob.
- Txij li cov zaub nyoos nyoos tuaj yeem nyuaj thaum koj tom rau nws, sim siv me me kale, uas yog qhov muag dua hauv kev ntxhib los mos, lossis tshem tawm cov qia ua kom cov nplooj yooj yim rau koj noj.
Kauj Ruam 3. Ua cov zaub xas lav los ntawm cov zaub qhwv kom ntxiv nws cov xim thiab xim
Yuav cov khoom lag luam uas muaj cov zaub qhwv liab thiab ntsuab, lossis yuav tag nrho cov zaub qhwv thiab hlais nws koj tus kheej 1/2 cm tuab siv rab riam ntse thiab txiav ntoo. Tom qab ntawd, thawj lub caij hlais cov zaub qhwv nrog cov kua txiv hmab txiv ntoo, lossis sib xyaw cov zaub nyoos nrog rau cov khoom xyaw zaub xas lav tas li.
Hom zaub qhwv uas siv ntau tshaj plaws yog cov phom loj thiab ntau hom zaub qhwv liab. Txawm li cas los xij, koj tseem tuaj yeem siv pakcoy, napa cabbage, savoy cabbage, thiab Lub Ib Hlis huab tais cabbage. Txheeb xyuas cov zaub zaub hauv khw muag khoom, tom qab ntawd yuav cov khoom muaj nyob rau ntawd
Kauj Ruam 4. Ua cov zaub xas lav los ntawm kev sib xyaw ntawm cov zaub paj thiab cov carrots kom txhawb nqa cov as -ham
Hloov chaw, siv cov zaub paj zaub tshiab thiab zaub qhwv tsis txhob khov lossis ua kom sib txawv. Ntxuav ob qho tib si kom huv, tom qab ntawd hlais nyias los yog ntev kom yooj yim rau noj.
- Qhov no yog qhov kev xaiv zoo tshaj plaws rau koj ntawm cov neeg uas tsis nyiam kev ntxhib los mos lossis saj ntawm zaub xas lav lossis zaub qhwv, tab sis tseem xav kom muaj lub tais qab ntawm cov zaub xas lav.
- Yog tias koj xav tau, koj tseem tuaj yeem sib tov sib xyaw cov zaub brussel sprouts lossis txawm tias turnips rau hauv cov zaub xas lav. Siv cov zaub twg koj muaj hauv lub tub yees!
Kauj Ruam 5. Ua zaub xam lav los ntawm beetroot rau cov ntawm koj uas nyiam qab zib
Ntxiv nrog rau qhov qab zib me ntsis, beets kuj tseem muaj ntau yam vitamins thiab minerals uas tseem ceeb rau lub cev, xws li vitamin C, fiber, thiab folate. Siv cov beets nyoos yog tias koj nyiam cov ntxhib ntxhib ntxhib, lossis ci beets yog tias koj xav ntxiv cov ntxhiab tsw qab.
Qhov tseeb, qhov saj ntawm beetroot yuav muab txig nrog tshis cheese thiab arugula
Txoj Kev 2 ntawm 4: Ntxiv Ntxiv
Kauj Ruam 1. Ntxiv cov zaub tshiab kom nce cov ntsiab lus hauv cov zaub xas lav
Tshwj xeeb, koj tuaj yeem sim ntxiv asparagus, tswb kua txob, zaub paj, zaub zaub ntsuab, zaub qhwv, carrots, pob kws, dib, nceb, taum pauv, txiv lws suav, thiab turnips txhawm rau txhawb cov zaub xas lav. Tom qab pom hom zaub zoo, tsis txhob hnov qab ntxuav lawv kom huv thiab tom qab ntawd chop lawv kom yooj yim rau noj.
Yog tias koj xav tau, cov zaub kuj tseem tuaj yeem ci lossis ci ua ntej kom ua rau lawv softer hauv kev ntxhib los mos thiab qab dua. Txawm li cas los xij, nkag siab tias cov zaub nyoos muaj cov zaub mov muaj txiaj ntsig ntau dua li cov zaub siav
Kauj Ruam 2. Ntxiv cov txiv hmab txiv ntoo tshiab lossis qhuav kom cov zaub xam lav qab zib
Qee qhov kev xaiv qab thiab noj qab haus huv yog txiv hmab txiv ntoo, txiv apples, txiv kab ntxwv, txiv pos qhuav, raisins, dib liab, txiv hmab, txiv nkhaus taw, thiab avocados. Cov txiv hmab txiv ntoo no tseem muaj cov tshuaj antioxidants uas lub cev xav tau, koj paub!
- Yog tias koj xav siv cov txiv hmab txiv ntoo tshiab lossis lwm cov txiv hmab txiv ntoo yam tsis tev daim tawv nqaij, tsis txhob hnov qab ntxuav lawv kom huv ua ntej. Txiv hmab txiv ntoo tsis tas yuav tsum tau ntxuav yog tias tsis muaj tawv nqaij!
- Tsis txhob ntxiv cov txiv hmab txiv ntoo qhuav ntau dhau yog li cov piam thaj hauv cov zaub xas lav tsis nce siab.
Kauj Ruam 3. Sprinkle nrog cheese kom cov zaub xas lav qab ntsev thiab zoo nkauj heev
Qee qhov kev xaiv tsim nyog sim yog parmesan cheese tshiab, cheddar cheese, feta cheese, mozzarella cheese, xiav cheese, tshis cheese, thiab lwm hom cheese uas koj nyiam. Rau txhua qhov kev noj zaub xam lav, siv li ntawm 28 txog 75 grams ntawm cov qhob cij.
Yog tias koj twb tau yuav tag nrho cov cheese, sim ua kom zoo ua ntej siv cov grater tshwj xeeb cheese
Kauj Ruam 4. Ntxiv cov txiv ntseej nplua nuj hauv omega tshuaj los txhawb kev ntxhib los mos ntawm cov zaub xas lav
Feem ntau, qee qhov kev xaiv qab los sib xyaw nrog zaub xas lav yog walnuts, almonds, cashews, noob paj noob hlis, pecans, pistachios, thiab ntoo thuv ceev. Ntxiv rau kev ua cov zaub xas xoos kom zoo dua thaum zom, cov txiv ntoo thiab cov noob kuj tseem muaj cov rog zoo thiab ntau yam khoom noj uas tseem ceeb xav tau los ntawm lub cev.
Ntxiv nrog rau cov txiv ntseej tsis muaj ntsev, koj tseem tuaj yeem ntxiv ntau yam txiv ntseej raws caij nyoog uas tau muag hauv khw, xws li pecans qab zib los yog ntsim pistachios
Kauj Ruam 5. Ntxiv ntau yam khoom nplej, txiv ntseej, lentils, los yog chickpeas kom cov zaub xas lav ntau dua.
Leej twg hais tias zaub xas lav tsuas tuaj yeem ua los ntawm zaub? Txhawm rau ua kom nws txhaws ntxiv thaum noj, koj kuj tseem tuaj yeem ntxiv cov nplej, quinoa, couscous, taum dub, lentils, chickpeas, lossis txhua hom legumes hauv me me.
Nws tseem yog txoj hauv kev zoo tshaj plaws rau kev siv cov khoom seem hauv koj chav ua noj hauv tsev. Yog tias koj muaj cov nplej zom, cov nplej, lossis lwm cov tais diav raws lub tais, sim sib tov lawv rau hauv lub tais ntawm koj cov zaub xas lav hauv tsev
Txoj Kev 3 ntawm 4: Ntxiv Cov Khoom protein
Kauj Ruam 1. Ua kom tiav cov zaub xam lav los ntawm kev ntxiv cov khoom qab qab xws li grilled nqaij qaib lossis steak
Yog tias koj lub sijhawm raug txwv, siv cov nqaij qaib lossis cov nqaij steak muaj nyob ntawm koj lub rooj noj hmo. Txwv tsis pub, koj tuaj yeem npaj cov nqaij sib txawv ua ntej cov zaub xas lav tau noj. Ntxiv mus, nqaij qaib thiab ntau hom nqaij nyuj txiav tau muag ntawm tus nqi uas tsis kim heev thaum piv rau cov ntsiab lus muaj protein ntau hauv lawv.
Yog tias koj xav tau, koj tseem tuaj yeem ntxiv cov nqaij qaib shredded yog tias qhov kev xaiv tsuas muaj nyob hauv tsev
Kauj Ruam 2. Ntxiv tuna kom nce cov protein ntau hauv cov zaub xas lav
Feem ntau, tuna tau muag hauv cov kaus poom nrog cov xwm txheej ripe kom nws tuaj yeem sib xyaw ncaj qha nrog lwm cov khoom xyaw zaub xas lav. Yog tias cov tuna tau tsau hauv cov roj, xyuas kom tseeb tias koj tso cov roj ua ntej tso lub tuna rau hauv lub tais zaub xas lav.
Yog tias koj xav tau, koj tuaj yeem txawm ua cov zaub xam lav tuna nrog sib xyaw ntawm mayonnaise, celery, thiab pickles yooj yim thiab sai
Kauj Ruam 3. Ntxiv cov cw ua cov zaub mov muaj calorie tsawg
Yog tias koj xav tau, koj tuaj yeem yuav cov cw uas tau npaj txhij noj ntawm lub khw muag khoom, lossis yuav cov cw nyoos thiab sauté lawv li 5 txog 7 feeb ntawm lub qhov cub ua ntej. Tom qab ntawd, sib tov cov prawns nrog zaub xas lav, tom qab ntawd ntxiv ntau yam toppings thiab cov kua ntsw kom cov zaub xas qab qab dua!
Yog tias koj xav siv khov nab kuab, xyuas kom tseeb tias koj xub yaj nws raws li cov lus qhia ntawm pob ua ntej siv nws
Kauj Ruam 4. Ntxiv taum paj ntxiv kom muaj cov protein ntau ntawm cov zaub xas lav rau cov neeg tsis noj nqaij
Yog tias koj xav tau, koj tuaj yeem kib cov tofu hauv cov roj me me kom muab nws ci dua. Lossis, koj tseem tuaj yeem tsau cov tofu hauv koj cov ntses nyiam ib hmo kom saj qab dua.
- Siv cov ntawv tofu ruaj khov los ua kom yooj yim dua saute lossis kib ntawm lub qhov cub.
- Lub caij no, siv qe tofu los yog silken tofu uas yog softer hauv kev ntxhib los mos yog tias koj xav noj nws nyoos.
Txoj Kev 4 ntawm 4: Xaiv Zaub Zaub Sauce
Kauj Ruam 1. Ua cov zaub xas lav los tswj cov khoom noj uas nkag mus rau hauv koj lub cev
Kev yuav cov zaub xas lav uas muag nrog ntau lub npe thiab cov khoom qab zib hauv khw ua rau hnov yooj yim dua. Txawm li cas los xij, yog tias koj muaj kev tsis haum rau qee yam khoom noj khoom haus lossis xav kom txo kev noj cov tshuaj khaws cia lossis tshuaj ntxiv, sim ua koj tus kheej cov zaub xam lav zaub ntsuab los tswj kev noj zaub mov uas nkag mus rau hauv lub cev. Nyeem cov lus qhia no rau daim ntawv qhia yooj yim vinaigrette sauce rau creamier caesar sauce, thiab tsis txhob ntshai sim nws tom tsev!
- Yog tias koj tswj hwm kom pom koj tus kheej cov zaub xam lav ua ke, tsis txhob hnov qab sau cov ntawv qhia ntawm ib daim ntawv. Txoj kev ntawd, koj tuaj yeem rov tsim nws yooj yim dua tom qab.
- Sim ua vinaigrette ntses nrog cov dej qab zib liab sib xyaw ua ke. Qhov ua kom yuam kev, yooj yim sib tov 120 ml ntawm liab caw liab fermented vinegar, 3 tbsp. txiv qaub kua txiv, 2 tbsp. zib ntab, 240 ml txiv roj roj, thiab ntsev thiab kua txob hauv lub tais. Tom qab ntawd, do tag nrho cov khoom xyaw kom txog thaum ua ke zoo thiab nchuav hla koj cov zaub xam lav uas koj nyiam.
Kauj Ruam 2. Yuav cov zaub qhwv zaub qhwv ntawm cov khw muag khoom ze tshaj plaws
Yog tias koj tsis txaus siab lossis muaj teeb meem ua koj tus kheej cov zaub xas lav, tsis txhob yig mus yuav cov kua zaub zaub uas muaj nyob hauv ntau hom khoom lag luam thiab tsw qab hauv khw. Txawm li cas los xij, nco ntsoov koj ib txwm tshuaj xyuas cov ntaub ntawv qhia zaub mov muaj npe ntawm cov khoom ntim khoom lossis yuav khoom nrog cov khoom lag luam uas ntseeg tau, yog!
Ib txwm khaws cov zaub xas lav tso rau hauv lub tub yees tom qab qhib lub thawv
Kauj Ruam 3. Ua cov zaub xam lav yooj yim los ntawm kev sib txuas cov txiv ntseej roj thiab kua txiv balsamic
Yog tias koj xav coj tawm qhov tsw qab ntawm cov khoom xyaw tseem ceeb hauv lub tais zaub xam lav, tsuas yog txhuam sab saum toj ntawm cov zaub xam lav nrog me ntsis txiv roj roj thiab balsamic vinegar. Cov txiv ntseej roj tuaj yeem muab cov qab qab tab sis hloov maj mam, thaum balsamic vinegar tuaj yeem ua rau cov zaub xas qab tshiab dua thiab qaub dua thaum noj.
Yog tias koj xav tau, koj tuaj yeem muab cov zaub xas lav me ntsis ntsev thiab kua txob
Kauj Ruam 4. Ua ib txwm saj ntawm cov zaub xas lav nrog creamy zoo nkauj
Yog tias koj xav tau, koj tseem tuaj yeem ua zaub xam lav nrog qaub cream los yog poob xws li hummus, guacamole, lossis tahini. Sim xyaum ua cov lus qhia no rau zaub xas lav nrog kev ntxhib los mos ntau dua thiab saj!
Txawm tias salsa ntses tuaj yeem siv los txhim kho qhov saj ntawm zaub xas lav
Lub tswv yim
- Tsis txhob ntshai siv cov zaub zaub thiab txiv hmab txiv ntoo ua cov zaub rau zaub xam lav. Qhov tseeb, ntxiv cov khoom xyaw ci tuaj yeem txhim kho qhov saj thiab kev ntxhib los mos ntawm zaub xas lav, koj paub!
- Koj puas xav nce koj li kev noj zaub xas lav tsis yog qhaub cij lossis lwm yam yooj yim carbohydrates? Yog tias koj muaj teeb meem ua qhov no, sim ua qhwv (cov khoom noj txom ncauj zoo li cov qhaub cij uas feem ntau siv tortillas tsis txhob siv cov qhob cij dawb), tom qab ntawd ntim nws nrog cov khoom xyaw uas tsis muaj carb thiab cov zaub xas koj xaiv. Ua li no, lub plab tseem tau txais cov khoom xyaw ntxiv rau cov qhaub cij nrog rau cov zaub xas lav uas muaj txiaj ntsig zoo thiab txhaws.
