Thaum lub sijhawm los qhia cov zaub mov khov rau koj tus menyuam (nruab nrab ntawm 4 thiab 6 lub hlis) koj zoo dua paub qhov tseeb nws noj dab tsi. Ua koj tus kheej cov khoom noj menyuam yaus hauv tsev tso cai rau koj los tshuaj xyuas txhua yam khoom hauv koj tus menyuam cov zaub mov noj tshiab. Koj tsis xav tau ntau cov cuab yeej zoo nkauj los ua zaub mov menyuam yaus hauv tsev. Nrog cov cuab yeej me me, qee yam khoom tshiab thiab cov lus qhia hauv qab no, koj tuaj yeem npaj cov zaub mov muaj txiaj ntsig lossis khoom noj txom ncauj rau koj tus menyuam. Tsuas yog saib Kauj Ruam 1 kom pib.
Kauj ruam
Ntu 1 ntawm 3: Npaj Khoom Noj Me Nyuam Hauv Tsev
Kauj Ruam 1. Xaiv cov khoom tshiab thiab zoo
Thawj kauj ruam hauv kev tsim cov zaub mov qab thiab muaj txiaj ntsig zoo rau koj tus menyuam yog xaiv cov khoom lag luam tshiab thiab zoo.
- Yuav cov khoom xyaw organic, yog tias ua tau, thiab xyuas kom cov txiv hmab txiv ntoo thiab zaub tau siav thiab tsis muaj kab mob. Sim ua txhua yam zaub mov tsis pub dhau 2 lossis 3 hnub ntawm kev yuav khoom.
- Xaiv cov khoom xyaw xws li txiv apples, pears, peaches (peaches), thiab qos yaj ywm qab zib kom sim ua ntej. Zam cov khoom noj uas nruj lossis nyuaj rau koj tus menyuam nqos, xws li taum ntsuab lossis taum pauv nrog tawv nqaij, tshwj tsis yog koj muab tso rau hauv lub lauj kaub tom qab ua noj thiab zom lawv.
Kauj Ruam 2. Ntxuav thiab npaj zaub mov
Cov kauj ruam tom ntej yog npaj zaub mov rau ua noj lossis ua noj - qhov no suav nrog ntxuav cov zaub mov thiab tshem tawm qhov uas tus menyuam tsis tuaj yeem zom lossis zom - xws li tawv nqaij, noob, noob txiv, noob, thiab rog.
- Ntxuav tag nrho cov txiv hmab txiv ntoo thiab zaub kom huv si. Tev cov khoom noj tawv nqaij thiab tshem cov noob. Txiav cov zaub rau hauv cov vaj huam sib luag sib npaug los ua noj kom zoo. Hais txog qhov muaj nuj nqis, 2 lbs (900 g) ntawm cov khoom huv, cubed yuav tawm los kwv yees li 2 khob (300 g) ntawm cov khoom noj me nyuam hauv tsev.
- Koj tuaj yeem npaj cov nqaij thiab nqaij qaib los ntawm kev ntxuav lawv, tshem tawm ntawm daim tawv nqaij, thiab hlais cov rog ua ntej ua noj. Cov nplej xws li quinoa thiab millet (barley) yuav tsum tau npaj raws li cov lus qhia ntawm pob.
Kauj Ruam 3. Ua zaub mov los ntawm kev ua kom kub, rhaub, lossis ci
Yog tias koj tab tom npaj cov txiv hmab txiv ntoo siav - zoo li pears lossis avocados muag muag - koj tuaj yeem yooj yim zom lawv nrog rab diav rawg thiab pab tam sim ntawd. Ntawm qhov tod tes, zaub, nqaij, thiab nplej, yuav tsum tau siav ua ntej. Koj muaj ntau txoj hauv kev xaiv hauv kev ua noj.
- Steaming yog qhov kev xaiv zoo tshaj plaws thaum ua zaub, vim nws khaws qee yam ntawm cov as -ham. Siv lub pob tawb ntim khoom, lossis yooj yim tso tus lim dej hla lub lauj kaub dej npau. Ua cov khoom kom txog thaum muag muag, feem ntau 10 txog 15 feeb.
- Kev rhaub dej tuaj yeem siv los ua zaub mov, zaub, thiab khoom tsiaj. Koj tuaj yeem rhaub zaub mov hauv kua zaub rau ntxiv tsw, yog tias koj xav tau.
- Ci yog xaiv zoo rau cov khoom xyaw xws li qos yaj ywm qab zib, zaub cruciferous, nqaij, thiab nqaij qaib. Koj tuaj yeem ntxiv me ntsis tsw rau cov khoom no los ntawm kev ntxiv cov tshuaj ntsuab thiab cov txuj lom lub teeb thaum ci (tsis txhob ntshai ua kom tsw qab rau koj tus menyuam!)
Kauj Ruam 4. Thaum ua zaub mov rau menyuam, sim ua nws me me
Qhov no ua kom ntseeg tau tias cov khoom xyaw tau sib tov sib npaug. Tsis tas li nco ntsoov tias qee cov khoom noj yuav xav tau kua ntxiv kom tau txais qhov sib xws - qhov no tuaj yeem yog dej, mis niam, mis lossis mis tsawg ntawm cov dej ua noj (yog tias cov zaub tau hau lawm).
Kauj Ruam 5. Txias thiab mash cov zaub mov
Thaum cov zaub mov tiav lawm, cia nws txias kom txias. Xyuas kom tseeb tias cov nqaij thiab nqaij qaib tsis muaj cov cim liab, vim tias cov menyuam yaus muaj kev pheej hmoo ua zaub mov lom.
- Xaiv txoj hauv kev ua. Cov menyuam yaus xav tau lawv cov zaub mov zom zom kom mos ua ntej noj mov, qhov twg cov menyuam yaus laus tuaj yeem noj zaub mov ntau dua. Txoj hauv kev uas koj xaiv los ua koj tus menyuam cov zaub mov yuav nyob ntawm koj tus menyuam lub hnub nyoog thiab koj tus kheej nyiam.
- Qee tus niam txiv xaiv yuav tus me nyuam ua zaub mov noj khoom kim heev ntau yam, uas tuaj yeem ua noj, zom, de dej khov thiab sov txiv hmab txiv ntoo, zaub thiab nqaij. Cov khoom siv no kim dua, tab sis ua rau koj tus menyuam cov zaub mov yooj yim heev!
- Xwb, koj tuaj yeem siv chav ua noj li qub, khoom noj khoom haus los yog handheld rab los ua zaub mov rau hauv cov porridge muag muag. Cov khoom siv no nrawm heev thiab siv tau yooj yim (thiab koj tsis tas yuav yuav lwm yam khoom siv) tab sis tuaj yeem ua haujlwm hnyav rau sib sau ua ke, ntxuav thiab tshem tawm yog tias koj ua zaub mov me me.
- Koj tseem tuaj yeem sim siv a tes-tig zaub mov zeb los yog tus me nyuam cov zaub mov zom. Ob yam khoom siv no tsis siv hluav taws xob thiab nqa tau yooj yim. Nws ua haujlwm tau zoo thiab tsis kim, tab sis qeeb dua thiab xav tau ntau lub dag zog los ua haujlwm. #* Thaum kawg, rau cov khoom lag luam muag zoo li txiv tsawb, avocados thiab cov qos yaj ywm qab zib siav, koj tuaj yeem siv yooj yim diav rawg txoj kev qub los zom cov zaub mov rau hauv qhov xav tau sib xws.
Kauj Ruam 6. Pab lossis khaws khoom noj
Thaum koj tus menyuam cov zaub mov hauv tsev tau siav, txias thiab tsoo, koj tuaj yeem npaj qee yam tam sim ntawd, tom qab ntawd khaws qhov seem rau siv tom qab. Nws yog ib qho tseem ceeb heev uas yuav tsum khaws koj cov khoom noj me nyuam hauv tsev kom raug, yog li nws tsis lwj lossis tsim cov kab mob uas yuav ua rau koj tus menyuam mob.
- Daus me nyuam cov zaub mov rau hauv lub khob ntim zaub mov kom nyab xeeb lossis lub ntim yas nrog lub hau cua txias thiab tso rau hauv lub tub yees. Sau daim ntawv ntim nrog hnub tim cov zaub mov tau ua, yog li koj tuaj yeem tshuaj xyuas qhov tshiab thiab pov tseg cov zaub mov uas muaj ntau dua 3 hnub hauv kev khaws cia.
- Xwb, koj tuaj yeem daus cov zaub mov mus rau hauv cov dej khov thiab ua kom khov. Thaum tag nrho cov dej khov tau khov tag, tshem tawm ntawm cov pwm thiab muab tso rau hauv lub hnab yas kaw. Txhua tus menyuam cov zaub mov khov nab kuab yuav txaus rau ib qho, yog li tshem cov dej khov kom tsim nyog.
- Koj tuaj yeem khov cov zaub mov me nyuam khov los ntawm muab tso rau hauv lub tub yees thaum hmo ntuj, lossis tso lub ntim lossis hnab ntim khoom noj rau hauv lub lauj kaub dej sov (tsis ncaj qha rau ntawm qhov cua sov) txog li 20 feeb.
- Cov txiv hmab txiv ntoo thiab zaub zom zaws tuaj yeem khaws cia rau 6 txog 8 lub hlis, thaum nqaij thiab nqaij qaib yuav nyob tshiab rau ib hlis lossis ob hlis. #* Txij li ua koj tus kheej cov zaub mov menyuam yaus tuaj yeem ua haujlwm hnyav, lub tswv yim zoo yog ua kom cov menyuam noj zaub mov ntau hauv ib hnub, tom qab ntawd khov nws rau siv tom qab.
Ntu 2 ntawm 3: Kev sim ua zaub mov txawv
Kauj Ruam 1. Pib nrog zaub mov me nyuam ib txwm muaj
Feem ntau cov khoom noj menyuam yaus ib txwm muaj cov txiv hmab txiv ntoo thiab zaub qab zib uas yooj yim los npaj.
- Cov zaub mov no suav nrog txiv hmab txiv ntoo xws li txiv tsawb, txiv pears, blueberries, txiv duaj, apricots, prunes, txiv nkhaus taw, thiab txiv apples thiab zaub xws li qos yaj ywm qab zib, taub taub, kua txob qab zib, avocados, carrots thiab taum pauv.
- Cov khoom noj no nrov vim tias lawv yooj yim los npaj thiab cov menyuam feem ntau nyiam. Cov zaub mov no yog qhov pib zoo tshaj plaws los qhia cov khoom hnyav rau koj tus menyuam, tab sis tsis txhob ntshai txhim kho thiab sim ua zaub mov ntau dua.
- Qhov no yuav pab txhim kho koj tus menyuam cov zaub mov qab thiab ua rau lub sijhawm noj zaub ntau dua. Txawm li cas los xij, ceev faj kom tsis txhob cuam tshuam koj tus menyuam - sim qhia zaub mov nkaus xwb thiab tos tsawg kawg 3 hnub ua ntej qhia lwm yam. Qhov no yuav pab koj txheeb xyuas qhov ua rau muaj kev tsis haum tshuaj yooj yim.
Kauj Ruam 2. Sim nrog nqaij stew
Stew yog thawj zaub mov zoo rau menyuam yaus - nws qab, noj zaub mov zoo, thiab tuaj yeem nyiam los ntawm tag nrho tsev neeg ib yam nkaus, uas ib txwm muaj nyiaj ntxiv!
- Sim ua nqaij nyuj stew siv me ntsis Suav lossis Mev tsw, xws li kua ntses lossis kua poblano (yog, chili!). Cov menyuam mos nyob ib ncig ntawm lub ntiaj teb no feem ntau yog qhia kom pom qab los ntawm cov menyuam thaum yau.
- Xwb, koj tuaj yeem sim ua cov nqaij npuas xub pwg nrog kua txiv citrus rau noj hmo qab uas yuav ua rau menyuam thiab tag nrho tsev neeg zoo siab.
Kauj Ruam 3. Pub ntses raws li koj tus menyuam cov zaub mov
Kev lig kev cai, cov niam txiv raug qhia kom tsis txhob muab lawv cov menyuam ntses thiab lwm yam khoom noj uas ua xua tuaj txog thaum nws muaj tsawg kawg yog ib xyoos. Txawm li cas los xij, qhov no tsis ntev los no tau hloov pauv.
- Kev tshawb fawb luam tawm xyoo 2008 los ntawm American Academy of Pedriatics tau hais tias nws muaj kev nyab xeeb rau pub ntses rau cov menyuam mos hnub nyoog qis dua 6 hli, tsuav lawv tsis qhia pom tias muaj kev tsis haum (zaub mov lossis lwm yam), tsis muaj mob hawb pob thiab tsis muaj tsev neeg keeb kwm ntawm kev ua xua. uas yog, ib yam nkaus.
- Yog li, koj yuav tsum txiav txim siab pub mis rau koj tus menyuam ntses xws li ntses salmon, uas yog cov rog zoo thiab muaj txiaj ntsig zoo. Sim rhaub cov ntses salmon hauv lub lauj kaub nrog dej me ntsis kom txog thaum nws ua tiav. Cia kom txias ua ntej mashing (rau cov menyuam yaus me dua), zom lawv rau hauv lub tais nrog carrots lossis lwm yam zaub, lossis tsuas yog txiav lawv ua me me (rau cov menyuam loj dua).
Kauj Ruam 4. Muab koj tus menyuam oats
Nws yog lub tswv yim zoo los qhia oats xws li quinoa lossis millet rau koj tus menyuam thaum ntxov li sai tau.
- Nplej qhia koj tus menyuam rau cov ntawv tshiab thiab txhawb nws siv nws lub qhov ncauj thiab tus nplaig kom zoo dua qub, uas yuav pab nws hais lus nyob rau hnub tom ntej.
- Nplej tsis tas yuav tho txawv txhua lub sijhawm, koj tuaj yeem ua txuj lom los ntawm kev ua noj hauv nqaij qaib lossis zaub kua zaub, lossis sib tov nws nrog cov zaub muag muag, muaj zog zoo li cov dos lossis taub dag.
Kauj Ruam 5. Sim siv qe
Zoo li ntses, niam txiv tau siv los qhia kom tsis txhob pub mis rau lawv cov menyuam kom txog thaum lawv muaj 1 xyoos. Tam sim no, nws ntseeg tias menyuam yaus tuaj yeem noj qe thaum ntxov, tsuav lawv tsis qhia pom tias muaj kev tsis haum lossis tsis muaj tsev neeg keeb kwm kev ua xua.
- Qe yog cov khoom noj muaj txiaj ntsig, muaj ntau cov protein, vitamins B thiab lwm yam tseem ceeb minerals. Koj tuaj yeem ua noj nws txawm li cas los xij koj xav tau - zom, kib, kib, lossis ua noj rau hauv omelette.
- Nco ntsoov tias cov dawb thiab cov qe yog ob qho tib si ua kom huv si - cov qe tsis qab los yog cov zaub hauv qab tuaj yeem ua rau zaub mov lom.
- Sim zom cov qe hnyav nrog ib nrab ntawm avocado, sib tov qe nrog cov zaub sib tsoo, lossis ntxiv qe kib kib rau mov lossis oatmeal (rau cov menyuam loj dua).
Kauj Ruam 6. Sim tshuaj ntsuab thiab tshuaj ntsuab me me
Ntau tus niam txiv poob rau lub tswv yim tias zaub mov me nyuam yuav tsum txaus siab thiab tsis qab - tab sis qhov no tsis yog qhov tseeb! Cov menyuam mos muaj peev xwm txaus siab rau ntau yam qab.
- Sim ntxiv me ntsis rosemary rau hauv lub lauj kaub thaum rhaub cov taub rau mashing, nphoo qee cov cumin lossis qej hmoov rau ntawm cov nqaij qaib siav, ntxiv cov kua txiv hmab txiv ntoo tso rau koj tus menyuam cov oatmeal, lossis ntxiv me ntsis tws parsley rau cov qos yaj ywm.
- Cov menyuam mos kuj tseem tuaj yeem zam cov khoom noj ເຜັດ zoo dua qhov koj xav. Tau kawg, koj tsis xav hlawv lossis ua rau koj tus menyuam lub qhov ncauj qhuav, tab sis koj tuaj yeem ntxiv me ntsis crushed paprika (uas yog me ntsis zoo li Anaheim thiab poblano) rau zom cov zaub los yog nqaij stewed.
Kauj Ruam 7. Sim qaub txiv hmab txiv ntoo
Nws tuaj yeem ua rau xav tsis thoob thaum kawm paub tias ntau tus menyuam mos nyiam saj cov khoom qab zib. Koj tuaj yeem paub yog tias koj tus menyuam yog ib tus ntawm lawv los ntawm kev zom cov txiv ntoo qab zib. Koj tseem tuaj yeem sim rubarb stew tsis muaj qab zib los yog zom plums, ob qho tib si uas muaj qaub thiab ua kom qab.
Ntu 3 ntawm 3: Qhia Koj Tus Menyuam Rau Cov Khoom Noj
Kauj Ruam 1. Ua tib zoo ntsuas kub
Cov khoom noj me nyuam mos yuav tsum tau ua kom sov dua li lub cev kub, txhawm rau tiv thaiv kev hlawv tus menyuam lub qhov ncauj.
- Ua tib zoo saib xyuas thaum ua zaub mov npaj ua ntej hauv microwave, vim lub tshuab microwave tuaj yeem ua kom sov cov zaub mov tsis sib luag, ua rau qee thaj chaw kub dua.
- Yog li ntawd, thaum koj tshem cov zaub mov ntawm lub microwave, do kom faib cov cua sov sib npaug, tom qab ntawd cia nws txias li ob peb feeb kom txog thaum nws mus txog qhov sov hauv chav.
Kauj Ruam 2. Tsis txhob khaws cov khoom seem
Thaum pub mis rau koj tus menyuam, sim ntsuas seb qhov twg yog qhov zoo rau txhua pluas noj. Qhov no yuav pab kom tsis txhob nkim zaub mov, vim koj tsis tuaj yeem ua zaub mov seem. Qhov no yog vim tias muaj lub sijhawm zoo uas koj tus menyuam cov qaub ncaug yuav poob rau ntawm rab diav thaum koj pub nws, uas ua rau nws yooj yim dua rau cov kab mob loj hlob hauv cov zaub mov.
Kauj Ruam 3. Tsis txhob qab zib rau koj tus menyuam cov zaub mov
Koj yuav tsum tsis txhob qab zib rau koj tus menyuam cov zaub mov ua ntej pub mis rau nws. Menyuam mos tsis xav tau ntxiv qab zib, tshwj xeeb yog vim tias muaj menyuam yaus rog dhau. Koj yuav tsum tsis txhob siv lwm cov qab zib xws li kua txiv hmab txiv ntoo los yog zib ntab ib yam, vim cov no tuaj yeem ua rau muaj kev phom sij ua rau cov menyuam tuag tau hu ua botulism.
Kauj Ruam 4. Tsis txhob nthuav koj tus menyuam mus rau nitrates
Nitrates yog cov tshuaj muaj nyob hauv dej thiab av uas tuaj yeem ua rau qee yam ntshav tsis txaus (hu ua methemoglobinemia) hauv cov menyuam mos liab. Cov nitrate no raug tshem tawm ntawm txhua lub khw muag khoom noj rau menyuam yaus, tab sis tuaj yeem muaj teeb meem hauv cov khoom noj hauv tsev (tshwj xeeb tshaj yog tias koj siv dej zoo).
- Txij li lub hauv paus tseem ceeb ntawm nitrates hauv menyuam yaus cov zaub mov los ntawm kev siv dej zoo, nws yog lub tswv yim zoo kom koj tau kuaj zoo kom paub tseeb tias cov dej muaj tsawg dua 10ppm ntawm nitrate.
- Cov qib nitrate no txhim kho hauv cov khoom noj khov dhau sijhawm, yog li siv cov txiv hmab txiv ntoo thiab zaub tshiab tsis pub dhau ob hnub ntawm kev yuav khoom, khov cov zaub mov me nyuam kom sai li sai tau tom qab ua noj thiab txiav txim siab siv khov pob ntawm cov zaub xws li beets, carrots, taum ntsuab, zaub ntsuab, thiab squash. (piv rau cov tshiab version) vim tias nws muaj qib siab tshaj plaws ntawm nitrates.
Kauj Ruam 5. Pub koj tus menyuam noj zaub mov ib yam li lwm tsev neeg
Hloov chaw ntawm kev npaj zaub mov cais rau koj tus menyuam, ua kom lub neej yooj yim dua los ntawm kev sib tsoo lossis zom cov zaub mov ib yam li lwm tsev neeg noj.
- Qhov no txuag koj lub sijhawm thiab kev rau siab, tab sis tseem yuav pab qhia koj tus menyuam kom noj zaub mov zoo ib yam li txhua tus neeg, uas yuav muaj txiaj ntsig zoo li koj tus menyuam loj hlob.
- Cov menyuam mos noj tau feem ntau ntawm cov zaub mov noj qab haus huv tas ntawm tsev neeg tau noj, tsuav yog lawv raug tsoo lossis sib xyaw kom haum zoo - cov kua zaub, kua zaub thiab casseroles tuaj yeem hloov pauv rau menyuam yaus.
Lub tswv yim
- Sib xyaw ua ke sib txawv ntawm cov txiv hmab txiv ntoo thiab zaub thaum koj tus menyuam tau sim lawv txhua tus ntawm nws tus kheej yam tsis muaj kev fab tshuaj. Sim sib tov cov txiv apples thiab plums, taub dag thiab txiv duaj, txiv apples thiab zaub paj, thiab lwm yam.
- Ntxiv 1 tsp (5 ml) lossis ntau dua ntawm cov menyuam mos mis, mis niam lossis dej txias ua kom nyias nyias rau menyuam cov zaub mov yog tias nws tuab heev. Ntxiv 1 teaspoon (5 ml) ntawm cov menyuam mos ua cereal kom tuab cov zaub mov.
- Sim ntau qhov sib txawv ua ke sib txawv, xws li plum thiab pear lossis taub dag thiab kua txiv kom ua cov xim ntawm cov zaub mov kom txaus nyiam li sai tau, vim qhov no yuav ntxias koj tus menyuam ntau.
- Tham nrog koj tus kws kho menyuam yaus txog thaum nws txog sijhawm muab koj tus menyuam cov zaub mov khov. Nug cov zaub mov twg los sim ua ntej thiab cov zaub mov twg yuav tsum zam hauv thawj xyoo. Tsuas pub 1 zaub mov tshiab hauv 4 hnub thiab saib xyuas kev ua xua txhua lub sijhawm koj qhia zaub mov tshiab rau koj tus menyuam.
- Mash cov zaub mov mos, xws li txiv tsawb thiab avocados, siv rab diav rawg kom txog thaum lawv mus txog qhov sib xyaw kom haum rau cov khoom noj sai. Ntxiv ob peb tee me nyuam cov kua mis los yog dej tsis muaj menyuam yog tias tsim nyog los dilute nws.
