Cov zaub mov ib txwm muaj cov khoom qab zib hauv tsev uas tawm tsam kev laus ntawm tes ua tsaug rau cov khoom ntawm cov legumes
Cov taum lawv nplua nuj ntuj antioxidants, cov yeeb ncuab tseem ceeb ntawm cov dawb radicals, lub luag haujlwm rau kev laus ntawm cellular thiab cov tsos ntawm ntau yam kab mob. Cov legumes no yog cov khoom noj uas muaj ntau yam muaj txiaj ntsig zoo rau peb lub cev thiab yog tias lawv tau noj Cov nqi Lawv txawm siv tau ntau dua. Yog li, koj kuj tau txais cov tawv nqaij hluas thiab lub cev haum nrog pinto taum kua zaub npaj ua ntej, nrog lub sijhawm ua noj ntev thiab cov lauj kaub av nplaum, rau qhov tseeb tiag.
Tag nrho cov khoom ntawm taum
Lawv raug hu ua "cov nqaij ntawm cov neeg pluag", ua tsaug rau zaub protein ntawm cov neeg nplua nuj. Ntxiv rau qhov no, taum muaj ntau npaum li cas fiber ntau, uas ua rau lawv zoo meej thaum cem quav. Nws noj kuj pom zoo nyob rau hauv cov kev tshwm sim uas koj yuav tsum tau mus rau ib tug noj haus kom txo cov theem ntawm cholesterol thiab triglycerides hauv cov ntshav. Txawm li cas los xij, lawv muaj calorie ntau ntau: lawv muab 300 kcal ib 100 g ntawm cov khoom. Calorie ntau ntxiv thaum ua ke nrog cereals thiab sausages.
Taum thiab ua noj qeeb
Ua noj taum mus txog qeeb ua noj. Qhov tseeb, cov legumes no xav tau lub sijhawm ua noj ntev thiab tsawg kawg ib hmo so yog tias koj siv cov tshuab ziab khaub ncaws. Feem ntau, lawv xav tau lub sijhawm ua noj ntev los ua qhov zoo tshaj plaws thiab ua kom digestible ntau dua. Ua noj nrog zaub ua ib sab lossis hauv cov kua zaub, lawv yog cov tais diav qub uas tuaj yeem tau txais ntau txoj hauv kev nyob ntawm thaj av, txhua qhov sib npaug. qab thiab qab.
Daim ntawv qhia rau cov kua zaub tshiab
Cov khoom xyaw
1 zanahoria
1 soj ntoo ntawm celery
1 cebolla
1 clove ntawm qej
ntxiv nkauj xwb tus txiv roj roj
500 g tshiab borlotti taum
500 ml lws suav
Laurel
50 g ntawm stretched nqaij npuas kib
Tus txheej txheem
Cia cov taum soak rau 5 teev. Thaum lawv npaj txhij, yaug lawv thiab muab tso rau ib sab. Meanwhile, chop lub dos, carrot, celery stalk thiab ntxuav lub qej. Nyob rau hauv ib lub lauj kaub frying, ntxiv ob tablespoons roj thiab tws zaub thiab sauté rau ob peb feeb. Ntxiv cov nqaij npuas kib thiab nplooj nplooj thiab ua noj, 5 feeb, kom txog thaum cov zaub ua tiav. Hauv lwm saucepan, boil lub taum rau 20 feeb. Tom qab ntawd ntxiv lws suav sauce, taum boiled thiab ib feem ntawm cov dej ua noj rau lub sofrito. Ua noj rau ob teev ntxiv, npog, ntxiv dej yog tias tsim nyog. Thaum cov taum yog kev sib tw, tshem tawm ob ladles thiab muab lawv nrog ib tug blender. Ntxiv no puree rau cov kua zaub, do, ntsev, ntxiv ib tug txaws ntawm raw roj thiab pab tam sim ntawd nrog grilled thiab greased croutons.
