Cov noob paj noob hlis yog dab tsi thiab yuav siv nws li cas

Zoo Siab

• 1. Tiv thaiv kev mob plawv
• 2. Pab kev cem quav
• 3. Cov leeg mob nce ntxiv
• 4. Pab nrog cov txheej txheem poob phaus
• 5. Pab ua kom cov ntshav qab zib kom qis
• Cov ntaub ntawv khoom noj ntawm cov paj noob hlis noob
• Daim ntawv qhia nrog cov paj noob hlis
• 1. Spiced noob paj noob hlis
• 2. Ua daim ntawv qhia khoom qab zib nrog paj noob hlis
• 3. Granola nrog noob paj noob hlis

Cov noob paj noob hlis yog qhov zoo rau txoj hnyuv, lub siab, tawv nqaij thiab tseem pab tswj cov ntshav qabzib, vim nws muaj cov roj ntsha zoo tsis txaus, cov protein, fiber, vitamin E, selenium, tooj liab, zinc, folate, hlau thiab phytochemicals. Cia li 30 g, qhov sib npaug ntawm cov puv tes ntawm cov noob ib hnub, yog txoj hauv kev zoo rau koj cov zaub mov noj kom dav.

Cov noob no tuaj yeem noj tau yooj yim hauv cov zaub xas lav lossis cov txiv hmab txiv ntoo hauv qab ntsev, hauv cov vitamins, nrua ntaus hauv cov kua txiv lossis ua ke rau hauv cov nplej zom. Ntxiv rau, lawv pom nrog lossis tsis muaj plhaub, nyoos lossis ci nrog lossis tsis muaj ntsev thiab koj tuaj yeem yuav cov noob paj noob hlis nyob hauv cov khw muag khoom lossis khw muag khoom noj khoom haus huv.

Sunflower noob roj yog lwm txoj kev noj ntawm cov noob no, thiab muaj ntau cov txiaj ntsig rau lub cev, xws li tiv thaiv cov hlwb ua rau kev laus. Xav paub ntau ntxiv txog cov txiaj ntsig ntawm paj noob hlis cov roj.

Cov txiaj ntsig ntawm kev noj cov paj noob hlis tuaj yeem yog:

1. Tiv thaiv kev mob plawv

Vim tias lawv nplua nuj nyob rau hauv cov rog zoo, monounsaturated thiab polyunsaturated, paj noob hlis cov noob pab tiv thaiv kev mob plawv los ntawm kev tswj cov qib roj cholesterol, txo cov roj (cholesterol) zoo thiab txo cov roj (cholesterol) phem, ntxiv rau txo qis roj triglyceride ntau ntau.

Ntxiv rau, cov qib siab ntawm micronutrients, antioxidant vitamins, folic acid thiab fibers txhim kho cov kab mob plawv no los ntawm kev tiv thaiv cov hlwb, txo cov ntshav siab thiab tswj ntshav qab zib.

2. Pab kev cem quav

Vim tias qhov ntau ntawm cov fibers hauv nws cov muaj pes tsawg leeg, noob paj noob hlis pab hauv kev sib ntaus sib tua cem quav. Qhov no yog vim tias, nws txo qis lub sijhawm ntawm txoj hnyuv hla thiab nce cov quav ntau. Ob dia ntawm paj noob hlis muaj qhov nruab nrab ntawm 2.4 g ntawm fiber.

Saib cov lus qhia ntxiv rau kev pub mis los kho cem quav.

3. Cov leeg mob nce ntxiv

Vim tias lawv muaj protein ntau cov ntsiab lus, paj noob hlis noob tuaj yeem pab tau yooj yim kom nce cov leeg mob. Ob rab diav muaj 5g protein, thiab tuaj yeem muab tso rau hauv cov zaub mov noj txhua hnub, nce cov protein ntau hauv cov zaub mov noj.

Saib ntawm no ntxiv txog cov khoom noj kom nce mus rau cov leeg nqaij.

4. Pab nrog cov txheej txheem poob phaus

Cov noob paj noob hlis kuj tseem tuaj yeem siv ua kom poob phaus, vim yog cov ntau ntawm cov fibers. Lub fibers siv sijhawm ntev dua los ua kom muaj kev zom, txo cov txheej txheem ntawm lub plab zom mov, nce lub siab ntawm satiety thiab txo qhov qab los noj mov.

Txawm li cas los xij, kev saib xyuas yuav tsum ua raws li cov noob paj noob hlis kuj muaj ntau ntawm cov rog uas ua rau nws muaj qhov muaj txiaj ntsig ua kom zoo nkauj. Piv txwv li, ob lub pob ntawm noob paj noob hlis muaj 143 calories, yog li nws tseem ceeb kom haus cov noob no hauv kev sim. Yog xav paub cov ntaub ntawv zoo dua nws raug nquahu kom sab laj nrog tus kws qhia zaub mov noj mov.

5. Pab ua kom cov ntshav qab zib kom qis

Kev noj ntawm cov paj noob hlis yuav pab ua kom cov ntshav qab zib thiab txo kev zom thiab nqus ntawm carbohydrates tom qab noj mov, yog li tiv thaiv hyperglycemia. Yog li paj noob hlis paj kuj tuaj yeem ua tus phooj ywg zoo rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib, piv txwv.

Ntxiv rau qhov no, noob paj noob hlis pab nyob rau hauv cov txheej txheem poob phaus, ua rau lub cev qhov hnyav tsawg zuj zus thiab, yog li, txo qis cov ntshav piam thaj kom ntau ntxiv thiab tswj ntshav hauv cov ntshav insulin. Kuaj xyuas lwm txoj kev txo koj cov ntshav qab zib.

Cov ntaub ntawv khoom noj ntawm cov paj noob hlis noob

Daim ntawv qhia nrog cov paj noob hlis

Qee cov zaub mov txawv rau suav nrog cov noob paj noob hlis hauv cov zaub mov yog:

1. Spiced noob paj noob hlis

Cov noob paj noob hlis uas xaiv tau yog qhov kev xaiv zoo tshaj plaws los tso rau hauv kua zaub, rau kev ua kua zaub rau lub caij, ntxiv rau risottos lossis txawm tias yuav ua rau cov nqaij ntshiab hauv daim ntawv ua khoom txom ncauj.

Cov khoom xyaw:

• Khob (tshuaj yej) ntawm cov noob paj noob hlis (txog 50 g)
• 1 rab diav dej
• ½ teaspoon ntawm curry
• 1 pinch ntawm ntsev
• ½ teaspoon ntawm txiv roj roj

Tus qauv npaj:

Nyob rau hauv ib lub tais, sib tov sunflower noob nrog dej, curry thiab ntsev. Nqa ib qho txuj ci dhau qhov nruab nrab kub nrog roj thiab tom qab ntawd ntxiv cov noob sib xyaw. Do rau li 4 feeb kom txog thaum toasted. Cia kom txias kom zoo ua ntej muab cia rau hauv lub thawv kaw.

2. Ua daim ntawv qhia khoom qab zib nrog paj noob hlis

Cov khoom xyaw:

• 1 khob ntawm zib ntab
• 3 diav ntawm margarine
• 3 diav butter
• 1 teaspoon vanilla
• 2/3 ntawm hmoov nplej hmoov nplej
• 2/3 ntawm cov hmoov nplej dawb
• 1 khob ntawm cov tshuaj ntsuab ib txwm
• Ib nrab ib me nyuam diav ntawm poov
• 1/4 me nyuam ntsev ntsev
• Ib nrab khob ntawm unsalted sunflower noob
• Ib nrab ib khob ntawm tws qhuav cherries
• 1 lub qe
• Ib nrab ib me nyuam diav ntawm almond extract

Tus qauv npaj:

Ua kom sov qhov cub rau 180ºC. Yeej tus zib ntab, margarine, butter, vanilla, almond extract thiab qe hauv lub tais loj. Ntxiv cov hmoov nplej, oats, poov xab thiab ntsev, nplawm zoo. Ntxiv cov paj noob hlis noob txiv, cherries thiab sib tov zoo. Diav lub khob noom cookie rau ib daim ntawv ntawm parchment ntawv ntawm ntu li ntawm 6 centimeters. Ci rau 8 rau 10 feeb lossis kom txog thaum Golden.

3. Granola nrog noob paj noob hlis

Cov khoom xyaw:

• 300 g ntawm oats
• 1/2 khob ntawm cov noob paj noob hlis
• 1/2 khob tag nrho cov almonds nyoos (lossis hazelnuts)
• 1/2 khob taub dag noob
• 1/4 khob noob hnav
• 1/4 khob cov txiv maj phaub plaub ya ri (yog xav tau)
• 1/4 me nyuam diav cinnamon hauv av
• 1/4 me nyuam ntsev ntsev
• 1/4 khob dej
• 1/4 khob cov paj noob hlis
• 1/2 khob zib ntab
• 2 dia suab thaj xim av
• 1/2 diav vanilla extract
• 1 khob ntawm cov txiv hmab txiv ntoo qhuav (txiv ntoo qab zib, apricots, hnub tim, figs, raisins, plums)

Tus qauv npaj:

Preheat qhov cub rau 135 degrees. Kab ntawv ci nrog daim ntawv parchment. Hauv ib lub tais loj muab cov nqaij oats, almonds, noob, cinnamon thiab ntsev tso rau hauv. Hauv cov kua ntses me me sib tov dej, roj, zib ntab thiab qab zib suab thaj, nplawm tas li kom txog thaum npau npau. Ncuav qhov sib xyaw no dhau cov khoom xyaw qhuav thiab sib tov zoo.

Kis rau ntawm daim ntawv ci thiab ci rau li 60 feeb lossis kom txog thaum Golden xim av, do qee zaus kom xim av tusyees. Qhov ntau kub lub granola, qhov zuaj nws yuav. Muab cia rau hauv ntim lossis hnab yas ntim rau hauv tub yees. Lub granola tuaj yeem nyob rau ntau lub lis piam.

Txheeb xyuas no lwm daim ntawv qhia nthuav thiab cov tswv yim zoo tshaj plaws rau khoom noj txom ncauj rau cov laus thiab cov menyuam yaus uas muaj lub hnub: