Puas yog Hiav Txwv Veggies Superfood ploj ntawm koj chav ua noj?

Zoo Siab

• Vim Li Cas Koj Yuav Tsum Noj Hiav Txwv Veggies
• Qhov twg Yuav Hiav Txwv Veggies
• Yuav Ua Li Cas Noj Zaub Zaub Zaub
• Tshuaj xyuas rau

Koj paub txog cov seaweed uas khaws koj cov sushi ua ke, tab sis nws tsis yog tib lub hiav txwv cog hauv dej hiav txwv uas muaj txiaj ntsig zoo rau kev noj qab haus huv. (Tsis txhob hnov ​​qab, nws tseem yog qhov txaus ntshai tshaj plaws ntawm cov protein!) Lwm yam ntau yam suav nrog dulse, nori, wakame, agar agar, arame, xib teg hauv hiav txwv, spirulina, thiab kombu. Cov seaweeds noj tau ntev lawm yog ib qho tseem ceeb hauv cov kab lis kev cai Asian, thiab lawv tseem ua lub luag haujlwm hauv cov lus qhia noj zaub mov hauv zos, piav qhia Lindsey Toth, RD, tus kws qhia noj zaub mov hauv Chicago. "Hiav txwv veggies yog qhov zoo ntawm chlorophyll thiab cov khoom noj muaj fiber ntau, ntxiv rau lawv muaj qab ntxiag tsw qab uas los ntawm kev sib xyaw ua ke ntawm sodium, potassium, calcium, phosphorus, magnesium, hlau, thiab lwm yam minerals ib txwm muaj nyob hauv dej hiav txwv," ntxiv Molly Siegler, tus kws kho zaub mov thoob ntiaj teb ntawm Whole Foods Market.

Vim Li Cas Koj Yuav Tsum Noj Hiav Txwv Veggies

Tam sim no, cov npe loj tau txais hauv dej hiav txwv, nrog cov tuam txhab zoo li Naked Juice, uas Toth ua haujlwm nrog, suav nrog cov khoom noj khoom haus zoo rau hauv cov khoom tshiab. Dulse, ib hom dej hiav txwv liab uas suav nrog qib siab ntawm micro-minerals tooj liab, magnesium, thiab iodine, ua nws txoj hauv kev rau hauv kev sib xyaw tshiab los ntawm Naked Juice hu ua Sea Greens Juice Smoothie. "Ib lub raj mis ntawm cov kua txiv muaj 60 feem pua ​​ntawm koj qhov kev pom zoo txhua hnub rau iodine, uas yog qhov tseem ceeb rau kev noj qab haus huv cov thyroid, cov qog uas tswj koj lub cev cov metabolism thiab tseem muaj lub luag haujlwm rau kev txhim kho pob txha thiab lub paj hlwb thaum cev xeeb tub thiab menyuam yaus," hais tias Toth. Iodine muaj nyob hauv ntau hom ntses, khoom siv mis nyuj, thiab ntsev iodized, tab sis yog tias koj ua raws li kev noj zaub mov feem ntau yog cog, zaub ntsuab hauv hiav txwv yog qhov zoo ntawm cov zaub mov tseem ceeb.

Qhov twg Yuav Hiav Txwv Veggies

Toth piav qhia tias nws yooj yim dua los nrhiav cov zaub mov hauv hiav txwv dua li nws tau ua, ib feem vim tias lawv tau raug sau hauv Asmeskas tam sim no, ua rau lawv nkag tau yooj yim dua thiab tsis tshua kim. Zaub veggies feem ntau tsis pom nyoos tab sis qhuav, thiab koj tuaj yeem nrhiav lawv hauv cov khoom noj thoob ntiaj teb ntawm koj lub khw muag khoom noj, qhia Siegler. Qhuav cov seaweed tom qab sau qoob pab tiv thaiv cov as -ham. Thaum nws txog sijhawm noj, tsis txhob haus dej nrog dej lossis siv daim ntawv qhuav li qub. Koj tseem tuaj yeem pom cov ntses kelp thiab qee yam dej qab ntsev ntawm cov zaub ntsuab hauv cov khoom noj txias, hais tias Siegler.

Yuav Ua Li Cas Noj Zaub Zaub Zaub

Thaum koj tau txais koj cov zaub ntsuab hauv tsev, lawv muaj ntau yam siv uas koj tuaj yeem muab pov rau hauv yuav luag txhua lub tais, zoo li koj yuav ua nrog spinach. Feem ntau cov veggies hiav txwv muaj qab ntxiag tsw, hu ua umami, yog li lawv kuj tseem ua haujlwm kom txaus siab rau qee yam nplua nuj, hais txog qhov xav tau kom ncav cuag cov zaub mov noj qab haus huv tsawg dua. (Siv lwm yam 12 Noj Qab Haus Huv Umami-Flavored Foods ib yam nkaus.) Siv cov arame rehydrated nyob rau hauv noj tshais quiche, sprinkle hmoov dulse ntawm paj kws, thiab pov nori chips nrog roasted txiv ntseej thiab noob, qhia Siegler. Hiav txwv xibtes-uas zoo li tsob ntoo me me-yog qhov zoo sauteed lossis ntxiv rau cov kua zaub thiab zaub xam lav, thaum lub super wakame kev sib tw yog qhov zoo tshaj ntxiv rau do-kib, nws hais. Dulse kuj yog qhov kev xaiv zoo vim nws tuaj yeem noj ncaj qha los ntawm lub hnab zoo li jerky, lossis yias-kib rau cov nqaij npuas kib zoo li kev paub. Yog, nqaij npuas kib. Ntawd yog twv yuav raug hu "veggie" koj tuaj yeem tau tom qab.

Tshuaj xyuas rau