7 kev noj qab haus huv cov txiaj ntsig ntawm carrots

Zoo Siab

• 1. Txhim kho kev zom zaub mov
• 2. Tiv thaiv kev laus ntxov thiab mob qog noj ntshav
• 3. Tu koj cov tawv nqaij thiab tu koj cov tawv nqaij
• 4. Pab txo kom hnyav dua
• 5. Tiv thaiv lub zeem muag
• 6. Ua kom lub cev tiv thaiv kab mob
• 7. Tiv thaiv kab mob plawv
• Ntaub ntawv qhia txog khoom noj khoom haus thiab kev siv li cas
• Daim ntawv qhia nrog carrots
• 1. Carrot dumplings
• 2. Roasted carrot pate nrog cheese feta
• 3. Zaub kua txiv nrog zaub ntug hauv paus

Carrot yog lub hauv paus uas yog qhov zoo heev ntawm cov carotenoids, potassium, fiber thiab antioxidants, uas muab ob peb cov txiaj ntsig kev noj qab haus huv. Ntxiv nrog rau kev txhawb nqa pom kev noj qab haus huv, nws kuj tseem pab tiv thaiv kev laus ua ntej, txhim kho kev tiv thaiv kab mob thiab tiv thaiv qee hom mob qog ntshav.

Cov zaub no tuaj yeem noj cov nqaij nyoos, siav lossis kua txiv thiab tuaj yeem pom hauv cov xim sib txawv: daj, txiv kab ntxwv, ntshav, xim liab thiab dawb. Lub ntsiab sib txawv ntawm lawv yog nyob rau hauv lawv muaj pes tsawg leeg: lub txiv kab ntxwv yog qhov tshwm sim feem ntau thiab muaj kev nplua nuj ntawm alpha thiab beta carotenes, uas yog lub luag haujlwm rau kev tsim cov tshuaj vitamin A, thaum cov daj tau muaj ntau dua lutein, cov kua ntshav muaj ntau nyob rau hauv muaj cov antioxidant haib, lycopene, thiab cov liab yog cov nplua nuj anthocyanins.

Qee cov txiaj ntsig kev noj qab haus huv ntawm cov carrots yog:

1. Txhim kho kev zom zaub mov

Carrots yog nplua nuj nyob rau hauv soluble thiab insoluble fibers, xws li pectin, cellulose, lignin thiab hemicellulose, uas pab tua cem quav vim lawv nce qhov ntim ntawm cov quav, ntxiv rau txo qis plab hnyuv thiab pab ua kom lub zog ntawm cov kab mob zoo hauv cov hnyuv.

2. Tiv thaiv kev laus ntxov thiab mob qog noj ntshav

Vim nws muaj ntau nyob rau hauv antioxidants, xws li cov vitamin A thiab polyphenols, nws tiv thaiv cell puas tsuaj los ntawm cov dawb radicals, tiv thaiv tsis tsuas yog cov laus ua ntej, tab sis kuj txo qis kev pheej hmoo mob ntsws, mis thiab lub plab. Tsis tas li ntawd, nws muaj cov tshuaj hu ua falcarinol, uas tseem tuaj yeem txo qhov kev pheej hmoo ntawm mob hnyuv plab.

3. Tu koj cov tawv nqaij thiab tu koj cov tawv nqaij

Kev siv cov carrots thaum lub caij ntuj sov tuaj yeem pab tswj koj cov tawv nqaij kom ntev dua qub, raws li beta-carotenes thiab lutein txhawb kev tawv nqaij ntawm daim tawv nqaij, nyiam koj cov tawv nqaij ntuj. Tsis tas li ntawd, beta-carotene tuaj yeem muaj cov kev tiv thaiv tiv thaiv UV rays, txawm li cas los nws cov nyhuv nyob ntawm tus nqi noj ua ntej kis lub hnub. Qhov kev nqus ntawm 100 g ntawm cov kua txiv carrot muaj 9,2 mg ntawm beta-carotene thiab lub zaub ntug hauv paus siav txog 5.4 mg.

4. Pab txo kom hnyav dua

Xws li cov carrots niaj hnub hauv cov khoom noj pab ua kom nce satiety, raws li qhov nruab nrab cov zaub ntug hauv paus muaj txog 3.2 grams fiber. Ib qho ntxiv, nws muaj ob peb calories thiab tuaj yeem suav nrog cov zaub nyoos thiab siav, txawm li cas los xij nws cov kev noj ib leeg tsis txhawb nqa qhov hnyav, thiab yuav tsum ua nrog cov zaub mov tsis muaj calories, rog thiab suab thaj.

Ntxiv rau, cov carrots nyoos muaj glycemic index tsawg (GI) thiab, yog li, khaws cov ntshav qabzib hauv qab tswj, uas ua rau kom yuag poob, ntxiv rau qhov kev xaiv zoo rau cov neeg mob ntshav qab zib. Nyob rau hauv cov ntaub ntawv ntawm siav los yog pureed carrots, GI yog siab dua me ntsis thiab, yog li ntawd, kev noj yuav tsum tsis txhob yuav tsum tau nquag.

5. Tiv thaiv lub zeem muag

Cov zaub ntug hauv av yog nplua nuj hauv beta-carotenes, uas yog cov muaj txiaj ntsig ua ntej ntawm cov vitamins A. Nyob rau hauv cov xim daj, uas muaj cov lutein, lawv muaj peev xwm siv kev tiv thaiv tiv thaiv macular degeneration thiab cataracts.

6. Ua kom lub cev tiv thaiv kab mob

Cov vitamin A tam sim no nyob rau hauv carrots tuaj yeem txhim kho lub cev lub cev tiv thaiv kab mob vim nws cov nyhuv antioxidant. Tsis tas li ntawd, nws ua rau lub hlwb tiv thaiv, pab ua kom lub cev tiv thaiv kab mob. Kev noj cov zaub txhwb qaib kuj tuaj yeem txhim kho kev tiv thaiv ntawm lub qhov ncauj mucosa, ua kom muaj kev ncaj ncees ntawm lub plab hnyuv thiab pab tswj cov morphology ntawm cov hlwb, nws yog ib qho tseem ceeb kom nco ntsoov tias lub plab zom mov yog qhov tseem ceeb ntawm lub cev tiv thaiv kab mob.

7. Tiv thaiv kab mob plawv

Beta-carotenes nyob rau hauv cov carrots tiv thaiv lub cev los ntawm kev tiv thaiv qhov pib ntawm kev mob plawv, vim nws inhibits cov txheej txheem oxidation ntawm cov roj (cholesterol) phem, LDL, thiab hloov kho nws nqus ntawm txoj hnyuv vim nws cov ntsiab lus fiber ntau.

Ntaub ntawv qhia txog khoom noj khoom haus thiab kev siv li cas

Cov lus hauv qab no qhia cov zaub mov muaj txiaj ntsig ntawm 100 g ntawm carrots nyoos thiab siav.

Daim ntawv qhia nrog carrots

Carrots tuaj yeem noj tau hauv cov zaub nyoos lossis kua txiv, lossis ua noj, thiab tuaj yeem muab ntxiv rau ncuav, kua zaub thiab nqaij ci los npaj nqaij lossis ntses. Yuav kom tau txais cov txiaj ntsig no nws yog ib qho tseem ceeb kom noj yam tsawg 1 carrot hauv ib hnub.

Nws yog ib qho tseem ceeb uas yuav tsum hais tias qhov nqus ntawm beta-carotenes yog qhov muaj txiaj ntsig zoo dua thaum cov zaub ntug hauv paus siav, yog li nws muaj peev xwm hloov lwm qhov nyoos thiab siav.

1. Carrot dumplings

Cov khoom xyaw

• 2 qe;
• 1 khob ntawm almond hmoov;
• 1 khob ntawm oatmeal;
• 1/4 khob txiv maj phaub lossis canola roj;
• 1/2 ntawm cov piam thaj lossis 1 khob suab thaj xim av;
• 2 khob ntawm grated carrots;
• 1 teg ntawm cov noob txiv tsoo;
• 1 teaspoon ntawm ci hmoov;
• 1 teaspoon ntawm cinnamon;
• 1 teaspoon ntawm vanilla.

Npaj hom

Preheat qhov cub rau 180ºC. Hauv ib lub thauv, sib xyaw cov qe, roj, qab zib lossis cov qab zib thiab cov vanilla. Ntxiv almond thiab oat hmoov nplej thiab sib tov. Tom qab ntawd ntxiv grated carrot, ci hmoov, cinnamon thiab crushed walnuts thiab sib tov.

Tso cov sib tov rau hauv daim ntawv silicone thiab tawm hauv qhov cub li 30 feeb.

2. Roasted carrot pate nrog cheese feta

500 grams carrots, tev tawm thiab txiav mus rau hauv cov hlais loj;

100 mL ntawm ntxiv nkauj xwb roj txiv roj;

1 teaspoon ntawm cumin;

115 grams ntawm feta cheese thiab tshis tshis;

Ntsev thiab kua txob rau saj;

1 sprig ntawm tws tshiab coriander.

Npaj hom

Preheat qhov cub rau 200ºC. Muab cov carrots tso rau hauv lub tais nrog roj txiv roj, npog nrog txhuas ntawv ci thiab ci rau 25 feeb.Thaum kawg ntawm lub sijhawm ntawd, muab lub cumin tso rau saum cov carrots thiab tawm hauv qhov cub li 15 feeb lossis kom txog thaum lub zaub ntug hauv paus tau sib tw.

Tom qab ntawd, zuaj cov zaub ntug hauv paus nrog rab rawg thiab sib tov nws nrog txiv ntseej roj kom txog thaum nws tiav niam txiv puree. Lub caij nrog ntsev thiab kua txob rau saj thiab ntxiv feta cheese txiav rau hauv daim thiab tws coriander.

3. Zaub kua txiv nrog zaub ntug hauv paus

Cov khoom xyaw

• 5 cov khoom nruab nrab nruab nrab;
• 1 lub txiv me me;
• 1 nruab nrab beet.

Npaj hom

Ntxuav cov carrots, kua thiab beets zoo, txiav lawv ua tej daim me me, sib tov rau lawv thiab tom qab ntawd muab tso rau hauv rab kom ua tau cov kua txiv.