Cauliflower nplej pab koj li kev noj qab haus huv npaum li cas

Zoo Siab

• Calorie thiab carb cov ntsiab lus
• Cov lus qhia txog khoom noj khoom haus
• Yuav ua li cas kom nws
• Cov lus qhia ua noj thiab tais diav
• Cov tsev tsis nyob nrog cov khw-yuav
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Cauliflower nplej yog cov nplej qis uas hloov qis rau cov mov uas tau ua los ntawm kev muab txiav los yog muab cov nyom ua kom muaj lub paj tshiab.

Cov khoom tsim tawm tsis tsuas ntim cov vitamins thiab minerals tab sis kuj muaj qhov zoo thiab zoo li ntawm mov - ntawm cov feem ntawm cov calories thiab carbs. Nws tuaj yeem noj cov nplooj nyoos lossis siav.

Kab lus no qhia rau koj txhua yam koj xav paub txog cov zaub paj taub, nrog rau nws cov lus qhia khoom noj khoom haus thiab seb yuav ua li cas.

Calorie thiab carb cov ntsiab lus

Ntawm 25 calories rau ib khob (107 grams) - ob qho tib si nyoos thiab siav - cov zaub mov paj zaub mov tsuas yog 10-20% ntawm cov calories uas koj xav tau los ntawm cov khoom noj zoo ib yam. Nws tseem yog qhov tshwj xeeb tshaj yog hydrating, xws li dej muaj li 90% ntawm nws qhov hnyav (,,).

Kev tshawb fawb txuas cov calories tsawg, cov zaub mov muaj dej-zoo li zaub paj rau kom poob phaus, vim tias lawv tuaj yeem txo qhov tshaib plab thiab ua rau lub siab muaj zog. Ob qho ntawm cov yam no yuav txo koj cov khoom noj muaj calorie kom tsawg ().

Tsis tas li ntawd, cov zaub paj poob tsis muaj carbs tsawg. Nws muab tsuas yog 3 gram ntawm carbs nqa ib khob (107 grams) - 18 npaug tsawg dua carbs dua li cov khoom qub ntawm cov txhuv (,,).

Lub sij hawm nqa carbs ntsuas cov carbs koj lub cev tas rau zom. Nws tau muab xam los ntawm kev rho ib qho khoom noj uas muaj cov tshuaj fiber los ntawm nws cov carbs tag nrho.

Thaum carbs yog ib qho ntawm koj lub cev los ntawm lub zog, ntau tus neeg ua raws li cov zaub mov carb qis xws li kev noj haus ketogenic kom poob phaus. Raws li xws li, cov pob zaub paj taub ntsev tuaj yeem muaj txiaj ntsig tshwj xeeb rau cov tib neeg tab tom zom cov zaub mov carb kom tsawg.

Piv nrog mov txhuv, zaub txhwb tuaj yeem tshwj xeeb tshaj yog cov calories tsawg thiab carbs. Qhov no ua rau nws yog qhov kev xaiv nrov rau cov neeg uas sim ua kom poob phaus lossis saib lawv cov carb kom tsawg.

Cov lus qhia txog khoom noj khoom haus

Cauliflower nplej yog nplua nuj nyob hauv cov as-ham thiab muaj txiaj ntsig cog cog. Ib lub khob nyoos (107 grams) muaj ():

• Cov calories: 27
• Cov protein ntau: 2 grams
• Rog: tsawg dua 1 gram
• Carbs: 5 grams
• Fiber ntau: 2 grams
• Vitamin C: 57% ntawm Cov Nqi Txhua Hnub (DV)
• Folate: 15% ntawm DV
• Vitamin K: 14% ntawm DV
• Pantothenic acid: 14% ntawm DV
• Vitamin B6: 12% ntawm DV
• Choline: 9% ntawm DV
• Manganese: 7% ntawm DV
• Cov poov tshuaj: 7% ntawm DV

Cov tshuaj fiber hauv cov zaub paj taub yog pab noj cov zaub mov muaj txiaj ntsig zoo hauv koj lub plab, txo qhov mob thiab txhawb kev zom zaub mov ().

Cov kev tshawb fawb txuas cov nplua nuj veggies zoo li zaub paj dawb kom txo qis kev muaj mob, xws li ntshav qab zib hom 2, mob cancer, thiab kab mob plawv. Fiber ntau kuj txhawb nqa cov kev xav ntawm tag nrho, uas tej zaum yuav pab kom poob phaus (,,).

Txuas ntxiv, zaub paj yog qhov zoo tshaj plaws cog ntawm choline - cov khoom noj khoom haus zoo rau koj lub plawv, nplooj siab, lub hlwb, thiab lub paj hlwb (8).

Ntxiv mus, zoo ib yam li lwm cov zaub zaub zoo nkauj, nws muaj ntau yam glucosinolate thiab isothiocyanate tshuaj tua kab mob, uas ua rau muaj kev tiv thaiv kev mob thiab txawm tias ua rau mob hlwb qeeb qeeb (,,,).

Nws lwm cov tshuaj tiv thaiv kab mob, nrog rau cov vitamin C, flavonoids, thiab carotenoids, tuaj yeem txo koj cov kev pheej hmoo mob xws li mob plawv (,,,,).

Cauliflower nplej yog qhov zoo los ntawm fiber ntau, choline, thiab ntau yam tshuaj tua kab mob antioxidant. Nws yog qhov tshwj xeeb tshaj yog cov vitamin C.

Yuav ua li cas kom nws

Cauliflower nplej yog qhov yooj yim kom ua.

Pib los ntawm kev ntxuav thiab ziab ib lub taub hau ntawm cauliflower kom huv si ua ntej tshem tawm cov zaub ntsuab. Tom qab ntawd txiav lub taub hau mus rau hauv plaub qhov loj me thiab ua kom zoo rau txhua ntawm lawv tus kheej nrog lub thawv grater.

Lub qhov nruab nrab-qhov loj me uas nquag siv los ua kom zoo siab rau cheese zoo li tuaj yeem txiav cov khoom uas ua tau zoo tshaj plaws ntawm cov qauv ntawm cov mov siav.

Hloov lwm txoj kev, koj tuaj yeem siv grater txuas ntawm lub tshuab ua khoom noj, lossis cov mem tes teeb ntawm lub tshuab hluav taws xob nrawm dua rau koj cov kaus poom kom sai dua. Tsuas yog nco ntsoov tias cov kev qhia no yuav ua rau cov khoom kawg uas tsis tshua haum me ntsis.

Thaum muab zom zaws, tshem tawm cov dej noo ntau dhau los ntawm cov mov los ntawm nias mus rau hauv lub tshuab ntxuav tais diav lossis phuam ntawv loj. Qhov no yuav pab tiv thaiv sogginess.

Cauliflower mov yog qhov zoo tshaj plaws noj tshiab. Thaum nws tuaj yeem tso rau hauv tub yees mus txog 5 hnub, nws tuaj yeem txhim kho qhov tsis hnov ​​tsw sulfur.

Ua noj thiab txias nws tam sim ntawd tuaj yeem txo cov ntxhiab no. Cauliflower mov tuaj yeem khov kom ruaj khov kom txog 12 lub hlis (16).

Cov lus qhia ua noj thiab tais diav

Cauliflower nplej ua cov ntau yam ntxiv rau ntau cov tais diav.

Koj tuaj yeem noj nws nyoos lossis sauté nws hauv kev loj. Txhawm rau ua li ntawd, muab cov roj me me sib tov nrog cov cua sov hauv nruab nrab, ntxiv cov zaub pob paj thiab cov txuj lom uas koj nyiam, thiab npog nrog lub hau. Koj tsis tas yuav ntxiv dej ntxiv, vim tias veggie no yog cov dej muaj dej nplua nuj.

Ua noj rau 5–8 feeb, ua kom muaj qee zaus, kom txog thaum "nplej" ua rau me ntsis.

Cauliflower mov yog qhov hloov zoo tshaj plaws rau cov txhuv thiab lwm cov nplej hauv cov tais diav xws li kib kib, risotto, tabouleh, zaub xam lav, zaub cov nqaij, sushi, txhuv fritters, thiab cov kib-kib. Koj tuaj yeem ntxiv nws rau burrito tais, kua zaub, thiab casseroles.

Txhawm rau qhov sib txawv tshwj xeeb, sim ntxiv cov zaub pob paj dawb rau smoothies lossis siv nws los ua cov porridge lossis pizza crust.

Yuav kom cog cov zaub pob paj dawb, tsuas yog muab zuaj kom khov lossis txiav kom muaj cov zaub paj nyoos dawb nrog lub grater lossis cov zaub mov ua noj. Txawm hais tias nws tau noj tshiab zoo tshaj plaws, koj tuaj yeem tso txias lossis cia kom txias. Nws ua lwm txoj hauv kev zoo rau cov nplej thiab lwm cov nplej hauv ntau cov tais diav.

Cov tsev tsis nyob nrog cov khw-yuav

Cov tswv khw-yuav zaub pob zaub mov yog hloov pauv sai sai rau cov qauv hauv tsev. Nws yooj yim dua yog thaum koj maj los yog thaum tsis muaj lub taub cog roj tshiab yog tsis muaj.

Nco ntsoov tias cov zaub tshiab pib poob qee yam ntawm lawv cov zaub mov muaj txiaj ntsig ib zaug txiav. Li no, cov pob zaub mov tshiab tshiab hauv pob zaub mov yuav pob me ntsis cov as-ham ntau dua li cov khw muag khoom noj khoom noj ().

Lub tshuab ua kom txias yuav ua rau cov khoom noj tsis txaus no - txawm hais tias qhov sib txawv ntawm cov tub yees thiab khov yog qhov tsis txaus ntseeg ().

Nco ntsoov tias cov khw muag khoom yuav txawv me ntsis hauv kev saj thiab kev ntxhib los mos piv nrog cov pob kws ua zaub paj hauv tsev.

Kav khw rau pob tawb zaub mov online.

Cov tswv khw-yuav khoom noj zaub paj dawb yuav txuag koj sijhawm me ntsis hauv chav ua noj. Txawm hais tias khov hom yuav khaws cov khoom noj me ntsis ntau dua li cov tub yees txias, ob qho kev xaiv muaj feem ntau tsuas yog kev noj haus zoo li hom hauv tsev.

Hauv qab kab

Cauliflower nplej yog cov khoom noj zoo rau cov nplej uas tsis muaj calories ntau thiab carbs.

Nws kuj tseem yuav muab ntau cov txiaj ntsig, xws li txhawb nqa kev poob phaus, sib ntaus sib tua, thiab tseem tiv thaiv qee yam mob. Dab tsi ntxiv, nws yooj yim los ua thiab tuaj yeem noj nyoos lossis siav.

Lwm zaus koj yuav xav txog kev ua noj ua mov, xav txiav ci rau tag nrho cov zaub paj txhob txwm siv.