5 cov txiaj ntsig zoo kawg ntawm spinach thiab lub rooj noj haus

Zoo Siab

• Ntaub ntawv qhia txog khoom noj khoom haus
• Cov kua txiv xyaw nrog kua thiab qhiav
• Daim ntawv qhia xyaw zaub ntsuab poob los

Zaub ntsuab yog cov zaub uas muaj cov txiaj ntsig kev noj qab haus huv xws li tiv thaiv kom tsis txhob muaj ntshav hnyuv thiab mob hnyuv, vim nws muaj nplua nuj nyob hauv folic acid thiab antioxidant.

Cov zaub no tuaj yeem noj tau hauv cov zaub nyoos lossis ua zaub nyoos, hauv cov kua zaub, kua nqaij thiab kua txiv, yog ib qho yooj yim thiab pheej yig rau kev xaiv cov zaub mov uas muaj cov vitamins, minerals thiab fibers.

Yog li, suav nrog zaub ntsuab hauv koj cov zaub mov muaj cov txiaj ntsig nram qab no:

1. Tiv thaiv kev tsis pom kev nrog kev nce qib hnub nyoog, vim nws yog nplua nuj hauv cov antioxidant lutein;
2. Tiv thaiv kev mob nyuv, vim tias nws muaj lutein;
3. Tiv thaiv kom txhob muaj ntshav khov, raws li nws yog nplua nuj hauv folic acid thiab hlau;
4. Tiv thaiv daim tawv tiv thaiv kev laus ua ntej, raws li nws yog nplua nuj nyob hauv cov vitamins A, C thiab E;
5. Pab kom poob phaus, rau qhov uas tsis muaj calories ntau.

Txhawm rau kom tau txais cov txiaj ntsig no, koj yuav tsum haus txog 90g ntawm spinach 5 zaug hauv ib lim tiam, uas yog sib npaug txog li 3.5 dia ntawm cov zaub no.

Ntaub ntawv qhia txog khoom noj khoom haus

Cov lus hauv qab no qhia cov lus qhia txog kev noj zaub mov kom sib npaug nrog 100 g ntawm zaub ntsuab nyoos thiab sautéed.

Qhov zoo tshaj plaws yog kom haus cov zaub ntsuab hauv cov zaub mov tseem ceeb, vim hais tias qhov nqus ntawm nws cov antioxidant lutein nce nrog cov roj ntawm cov pluas noj, feem ntau pom muaj nyob rau hauv cov nqaij thiab cov roj ntawm cov npaj.

Ib qho ntxiv, txhawm rau txhawm rau nce nqus ntawm spinach hlau, koj yuav tsum noj cov txiv hmab txiv ntoo hauv cov khoom qab zib ntawm cov pluas noj, xws li txiv kab ntxwv, tangerine, txiv puv luj lossis kiwi, piv txwv.

Cov kua txiv xyaw nrog kua thiab qhiav

Cov kua txiv no ua kom yooj yim thiab yog qhov kev xaiv zoo rau kev tiv thaiv thiab tua hlau tsis muaj zog.

Cov khoom xyaw:

• Kua txiv ntawm lub txiv qaub
• 1 me kua
• 1 qhov quav ntim ntawm flaxseed
• 1 khob ntawm spinach
• 1 diav ntawm grated ginger
• 1 diav ntawm zib mu
• 200 ml dej

Tus qauv npaj:

Tuav tag nrho cov khoom xyaw rau hauv rab, kom txog thaum cov nplooj zaub ntsuab tau zoo thiab ua kom txias. Saib ua kua zaub ntau kom poob phaus.

Daim ntawv qhia xyaw zaub ntsuab poob los

Cov khoom xyaw:

• 3 lub qe
• 3/4 khob roj
• 1 khob mis nyuj skim
• 2 teaspoons ci hmoov
• 1 khob ntawm hmoov nplej dawb
• 1/2 khob ntawm txhua lub hom phiaj hmoov
• 1 rab ntsev ntsev
• 1 clove ntawm qej
• 3 dia ntawm grated cheese
• 2 cov pob ntawm tev spinach, sautéed nrog qej, dos thiab txiv ntseej
• ½ khob ntawm mozzarella cheese hauv daim

Tus qauv npaj:

Ua kom cov khob noom cookie, yeej cov qe, roj, qej, mis nyuj, grated cheese thiab ntsev rau hauv rab. Tom qab ntawd ntxiv sifted hmoov maj thiab ntxig kom txog thaum tus. Thaum kawg ntxiv cov hmoov ci.

Sauté cov zaub ntsuab nrog qej, dos thiab txiv roj roj, thiab koj tuaj yeem ntxiv lwm cov khoom xyaw rau goto, xws li txiv lws suav, pob kws thiab taum pauv. Hauv no yias, ntxiv tws mozzarella cheese thiab ncuav qab zib ncuav, sib tov txhua yam kom txog thaum tus.

Txhawm rau ua ke, roj ib daim duab ua duab thiab muab qhov sib tov los ntawm lub lauj kaub, tso rau grated parmesan rau saum, yog qhov xav tau. Tso rau hauv qhov cub preheated ntawm 200 ° C rau 45 txog 50 feeb, lossis kom txog thaum lub khob noom cookie.

Saib lwm yam zaub mov muaj hlau ntau ntxiv.