Tus Sau: Bobbie Johnson
Hnub Kev Tsim: 5 Lub Plaub Hlis Ntuj 2021
Hloov Hnub: 22 Lub Kaum Ib Hli Ntuj 2024
Anonim
nkauj hmoob suav koj zoo tshaj txhua tus
Daim Duab: nkauj hmoob suav koj zoo tshaj txhua tus

Zoo Siab

Qhov ntse tsw ntawm dos ua rau lawv cov khoom xyaw tseem ceeb hauv cov zaub mov txawv los ntawm nqaij qaib noodle kua zaub rau nqaij nyug bolognese rau zaub xam lav nicoise. Tab sis lub tang ntawm dos tsis yog tib yam uas muab lawv superhero xwm txheej. Cov txiaj ntsig kev noj zaub mov zoo ntawm cov dos yog lawv lub zog zais cia. Nws yog lub sijhawm los tev cov khaubncaws sab nraud povtseg ntawm cov zaub no.

Dos yog dab tsi, Tseeb?

Dos loj hlob hauv av raws li qhov muag teev thiab koom nrog tsev neeg allium ntawm cov zaub, uas tseem suav nrog leeks thiab qej (uas muaj ib pawg ntawm nws tus kheej cov txiaj ntsig kev noj qab haus huv, ib yam nkaus). Cov dos daj yog feem ntau cog ntau yam hauv Tebchaws Meskas, tab sis cov dos liab thiab dos dawb kuj tseem muaj nyob hauv cov khoom noj feem ntau. Koj tuaj yeem noj dos nyoos, siav, lossis qhuav.

Dos yog qhov tsis zoo rau ua rau tib neeg quaj, thiab lawv cov kua muag ua rau cuam tshuam los ntawm cov tshuaj tiv thaiv kab mob uas ua rau tso cov pa tso tawm uas ua rau cov qog ua kua ntau ntau uas tsim kua muag rau koj lub qhov muag. Nov yog vim li cas lawv thiaj tsim nyog lub kua muag.


Cov txiaj ntsig kev noj qab haus huv ntawm dos

Kev noj zaub mov nplua nuj nyob hauv cov txiv hmab txiv ntoo thiab zaub tau pom los txo qis kev pheej hmoo ntawm cov kab mob ntev xws li mob plawv, mob qog noj ntshav, mob hlab ntsha tawg, thiab ntshav qab zib, hais tias Rui Hai Liu, MD, Ph.D., xibfwb qhia txuj ci zaub mov ntawm Cornell University. (Ntxiv rau, kev tshawb fawb qhia tias lawv ua rau koj zoo siab dua, ib yam nkaus.) "Koj yuav tsum noj ntau yam txiv hmab txiv ntoo thiab zaub, nrog rau cov dos, ua ib feem ntawm kev noj qab haus huv," nws hais.

Dos muaj cov sib txuas hu ua phenolics uas ua cov tshuaj tiv thaiv kab mob txhawm rau tua cov haujlwm ntawm kev puas tsuaj dawb radicals, hais tias Dr. Liu. Los ntawm txoj kev: Cov khaubncaws sab nraud povtseg ntawm cov dos muaj cov antioxidants tshaj plaws, raws li kev tshawb fawb luam tawm hauv Phau ntawv Journal of Food Science thiab Technology. (Ntau ntawm no: Cov txiaj ntsig ntawm cov zaub mov dawb ua pov thawj tias cov zaub mov muaj xim tsis yog khoom noj khoom haus nkaus xwb.)

Ntxiv rau, dos yog pheej yig, zaub yooj yim uas tuaj yeem pab koj ua tau raws li cov lus pom zoo niaj hnub ntawm cuaj txog 13 qhov kev noj cov txiv hmab txiv ntoo thiab zaub - lub hom phiaj uas nyuaj txawm tias thaum koj tab tom sim tiag tiag. "Cov dos tau yooj yim muaj thiab khaws tau yooj yim," nws hais. "Koj tuaj yeem noj lawv nyoos lossis noj lawv siav." (Siv cov no lwm cov zaub mov noj zaub mov zoo rau txhua pluas noj ntawm ib hnub.)


Nov yog ntau cov txiaj ntsig ntawm dos koj yuav tsum paub txog:

Txo qhov kev pheej hmoo ntawm mob qog noj ntshav mis. Hauv kev tshawb fawb tsis ntev los no luam tawm hauv phau ntawv xov xwm Khoom noj khoom haus thiab Cancer, cov poj niam uas noj cov dos thiab qej feem ntau tsis tshua muaj mob qog noj ntshav ntau dua li cov poj niam uas noj cov zaub mov tsis zoo. Cov sib xyaw hauv cov dos xws li S-allylmercaptocysteine ​​thiab quercetin tuaj yeem tiv thaiv kev kis mob qog noj ntshav.

Ua kom koj cov ntshav qab zib nyob ruaj khov. Cov neeg uas noj cov dos thiab qej feem ntau muaj kev pheej hmoo ntawm insulin tsis kam, qhia kev tshawb fawb luam tawm hauv Phau ntawv Journal ntawm Tshuaj ntsuab. Kev noj qab haus huv cov tshuaj insulin tuaj yeem pab koj tswj koj cov ntshav qab zib thiab tiv thaiv hom 2 mob ntshav qab zib.

Pab koj cov tawv nqaij. Cov neeg uas noj ntau cov dos thiab qej muaj 20 feem pua ​​​​txo kev pheej hmoo ntawm daim tawv nqaij mob qog noj ntshav hauv kev tshawb fawb tsis ntev los no luam tawm hauv phau ntawv journal Cov khoom noj. (Legumes, roj txiv roj, thiab qe kuj tau tiv thaiv.)

Tiv thaiv koj txoj hnyuv. Hauv txoj kev tshawb fawb tsis ntev los no luam tawm nyob rau hauv Asia Pacific Journal of Clinical Oncology, cov neeg uas noj cov alliums feem ntau muaj 79 feem pua ​​qis dua ntawm kev txhim kho mob qog noj ntshav hnyuv dua li cov uas noj tsawg tshaj plaws.


Tiv thaiv koj lub plawv thiab ob lub raum los ntawm kev puas tsuaj. Thaum kawm rau xyoo nyob rau hauv Phau ntawv Journal of Hypertension, cov neeg uas noj cov dos ntau tshaj plaws thiab lwm yam alliums muaj 64-feem pua ​​​​txo qis kev pheej hmoo ntawm cov kab mob plawv, 32 feem pua ​​​​txo kev pheej hmoo ntawm cov kab mob raum, thiab 26 feem pua ​​​​txo cov ntshav siab.

Tiv thaiv koj lub suab. Kev noj cov dos tuaj yeem pab koj txo koj txoj kev pheej hmoo mob qog noj ntshav hauv lub taub hau thiab caj dab, qhia kev tshawb fawb luam tawm hauv Molecular Nutrition thiab Food Research. Cov neeg uas tau noj ntau dua peb pluas noj ntawm cov dos hauv ib lub lis piam muaj 31 feem pua ​​txo kev pheej hmoo mob qog noj ntshav piv rau cov uas noj tsawg dua.

Yuav Siv Li Cas

Nyob ntawm seb hom dos, koj tuaj yeem ua tau ntau yam muaj tswv yim thiab qab sai thiab yooj yim nrog lawv, hais tias Elizabeth Shaw, MS, RDN, tus kws tshaj lij kev noj zaub mov hauv tebchaws thiab tus sau. (Saib qee cov zaub mov noj qab haus huv thiab scallion nyob ntawm no.)

Ntxiv slices rau zaub nyoos. Txiav cov dos liab kom nyias nyias (tsawg dua 1/8 nti) thiab ntxiv rau cov zaub xam lav (zoo li Shaw's Cucumber Yogurt Salad lossis Quinoa thiab Spinach Salad recipes), sim ua Cov Txiv Hmab Txiv Ntoo Dub thiab Liab dos Focaccia Pizza, lossis khaws lawv nrog cov lus qhia hauv qab no.

Sauté lawv rau soups. Cov dos daj yog zoo meej rau cov kua zaub, chilis, thiab kua ntses, zoo li Shaw's Instant Pot Chicken Taco Soup. "Kom tau txais qhov tsw uas koj tab tom nrhiav, koj yuav xav muab lawv ua ntej ua ntej ntxiv rau hauv daim ntawv qhia tseem ceeb," Shaw hais. "Tsuas ntxiv ib tablespoon ntawm txiv roj roj rau hauv koj lub lauj kaub, pov cov dos thiab ua noj kom txog thaum translucent."

Tsuav lawv. Finely tsuav cov dos dawb thiab ntxiv rau cov nplej zom zaub xam lav, guacamole, thiab dips, qhia Shaw.

Ci los yog ci lawv. Tsuas yog ntxiv me ntsis roj txiv roj thiab ntsev thiab kua txob rau lub caij, hais tias Shaw. Nws qhia cov txheej txheem ua noj ua ntej tso cov dos rau ntawm cov veggie nyuaj qhaub cij tshwj xeeb.

Quick Pickled Red Dos los ntawm Erin Shaw

Cov khoom xyaw

  • 2 loj liab dos
  • 2 khob dawb vinegar
  • 1 khob suab thaj
  • 2 teaspoons kosher ntsev
  • 1 tablespoon peppercorns

Cov lus qhia

  1. Txiav cov dos rau hauv cov nyias nyias, 1/8-nti lossis tsawg dua.
  2. Boil 2 khob dej dawb nrog 1 khob suab thaj kom txog thaum yaj.
  3. Tshem tawm ntawm tshav kub thiab tso rau hauv lub khob iav loj.
  4. Ntxiv 2 teaspoons kosher ntsev, 1 tablespoon los yog li ntawm peppercorns thiab lwm yam seasonings koj xav tau, xws li jalapenos.
  5. Sab saum toj nrog cov dos thiab ruaj ntseg lub khob iav. Muab tso rau hauv lub tub yees yam tsawg kawg 24 teev ua ntej txaus siab rau. (PS Ntawm no yog yuav ua li cas khaws cov zaub lossis txiv hmab txiv ntoo hauv ob peb kauj ruam yooj yim.)

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