Yuav Ua Li Cas Khaws Cov Khoom Tshiab Yog Li Nws Ntev Dhau Thiab Nyob Tshiab

Zoo Siab

• Cov khoom noj cia rau hauv lub tub yees
• Cov zaub mov kom tso rau ntawm lub txee
• Cov khoom noj kom ripen ntawm lub txee, Tom qab ntawd txias
• Tshuaj xyuas rau

Koj tau khaws koj lub laub khoom noj khoom haus nrog cov txiv hmab txiv ntoo tshiab txaus thiab veggies kom kav tag nrho koj lub lis piam (lossis ntau dua) -koj tau npaj rau pluas su noj hmo ua ntej thiab noj hmo, ntxiv rau cov khoom noj qab nyob zoo kom muaj ntawm tes. Tab sis tom qab hnub Wednesday yob ib puag ncig thiab koj lob lws suav rau koj cov qhaub cij, thiab nws yog txhua yam mushy thiab pib rot. Meh! Yog li, koj puas yuav tsum tau muab cov lws suav tso rau hauv lub tub yees? Los yog nws nyuam qhuav siav sai dhau vim qhov koj khaws cia rau ntawm lub txee?

Tsis muaj leej twg xav nkim zaub mov (thiab nyiaj!). Ntxiv rau, txhua qhov phiaj xwm uas koj tau ua rau koj cov zaub mov noj qab haus huv zoo li siv dag zog yog tias koj mus ua smoothie thiab pom tias koj cov zaub ntsuab tau qhuav thiab koj cov avocado tag nrho icky sab hauv. Tsis tas li, pwm thiab kab mob tuaj yeem ua rau muaj teeb meem hauv plab tiag tiag yog tias zaub mov tsis raug khaws cia zoo. (Cov kab mob hauv plab me me yog cov kab mob plab zom mov uas tuaj yeem ua rau koj plab plab)

Maggie Moon, M.S., RD, thiab tus sau ntawm MIND Kev noj haus sib qhia yuav ua li cas koj yuav tsum khaws cia koj cov khoom lag luam tshiab yog li nws nyob tau ntev dua, txawm nws yog lub tub yees, txee, txee, lossis qee qhov sib xyaw. (Ntxiv rau ib kauj ruam rov qab thiab kawm paub yuav khaws cov txiv hmab txiv ntoo zoo tshaj plaws ntawm lub khw ua ntej.)

Cov khoom noj cia rau hauv lub tub yees

Cov Npe Ceev

• txiv apples
• apricots
• artichokes
• asparagus
• txiv hmab txiv ntoo
• zaub paj
• Brussels sprouts
• zaub qhwv
• zaub ntug hauv paus
• zaub paj
• celery
• cherries
• pob kws
• txiav txiv hmab txiv ntoo thiab veggies
• figs
• txiv kab ntxwv
• taum ntsuab
• tshuaj ntsuab (tshwj tsis yog basil)
• nplooj ntsuab
• nceb
• peas
• radishes
• scallions thiab leeks
• taub dag thiab zucchini

Khaws cov khoom noj no hauv lub tub yees txias txias kom txias yuav khaws qhov tsw thiab kev ntxhib los mos, thiab tiv thaiv kab mob kev loj hlob thiab ua rau puas tsuaj. Thiab yog tias koj xav tsis thoob tias yuav ntxuav lawv ua ntej, Lub hli hais tias tsuas yog txhua yam khoom lag luam yuav tsum tau ntxuav kom raug ua ntej noj mov rau lub sijhawm tshiab tshaj plaws.

Txawm li cas los xij, zaub xas lav thiab lwm yam zaub ntsuab tsis muaj cov khoom khaws cia khaws cia kom lawv "tuaj yeem ntxuav thiab qhuav kom zoo, tom qab ntawd qhwv hauv cov ntaub so tes me ntsis thiab muab cia rau hauv lub hnab yas qhov cua," nws hais. (Ib txoj hauv kev zoo los siv cov zaub ntsuab ntxiv uas dai nyob ib puag ncig hauv cov tub rau khoom tsim khoom? Green smoothies-cov zaub mov txawv los ntawm qab zib mus rau ntsuab tiag, yog li koj tab tom nrhiav kom pom qee yam uas koj nyiam.)

Thiab yog tias koj tau khaws koj cov txiv apples hauv lub tais txiv hmab txiv ntoo ntawm lub txee, tau txais qhov no: "Apples soften 10 zaug sai dua ntawm chav sov," nws hais. Cov txiv hmab txiv ntoo txiav ua ntej yuav tsum tau muab tso rau hauv tub yees tam sim ntawd. Nws hais tias "Ua kom txias txhua qhov txiav, tev, lossis ua kom cov txiv hmab txiv ntoo thiab zaub sai li sai tau kom tiv thaiv kev puas tsuaj," nws hais. Tshaj tawm cov nqaij ntawm cov lus hais, ib lub pear sliced, yuav ua kom cov txheej txheem spoilage. Thaum kawg, khaws cov txiv hmab txiv ntoo thiab zaub hauv cov hnab yas cais.

Cov zaub mov kom tso rau ntawm lub txee

Cov Npe Ceev

• txiv tsawb
• dib
• eggplant
• qej
• txiv qaub, txiv qaub, thiab lwm yam citrus txiv hmab txiv ntoo
• qab zib
• dos
• papaya
• persimmon
• pomegranate
• qos yaj ywm
• taub dag
• lws suav
• lub caij ntuj no squash

Koj yuav xav khaws cov khoom noj no ntawm chav sov hauv qhov chaw txias, qhuav, nyob deb ntawm tshav ntuj ncaj qha. Tsis tas li, khoom noj xws li qej, dos (liab, daj, pob kws, thiab lwm yam), thiab qos yaj ywm (Yukon, Russet, qab zib) yuav tsum khaws cia rau hauv qhov chaw txias, qhov tsaus ntuj uas muaj cua nkag tau zoo, hais tias hli. (Related: Purple Sweet Potato Recipes that could Dethrone Millennial Pink)

"Qhov txias tuaj yeem tiv thaiv cov khoom noj no kom tsis txhob ncav cuag lawv lub peev xwm rau qhov tsw thiab kev ntxhib los mos," nws hais. "Piv txwv li, txiv tsawb yuav tsis tau qab zib li lawv yuav tsum tau, qos yaj ywm qab zib yuav saj thiab yuav tsis ua noj ib yam, cov txiv lws suav poob qab thiab xim tom qab ob peb hnub hauv qhov txias, thiab txiv lws suav yuav poob qab."

Cov khoom noj kom ripen ntawm lub txee, Tom qab ntawd txias

Daim ntawv ceev

• avocado
• tswb kua txob
• dib
• eggplant
• ua jicam
• kiwi
• txiv nkhaus taw
• nectarine
• txiv duaj
• txiv tsawb
• txiv puv luj
• plum

Cov khoom noj no yuav ua tau zoo ntawm lub txee raws li lawv siav rau ob peb hnub, tab sis yuav tsum tau txias tom qab lub ntsiab lus kom khaws lawv cov tshiab, hais tias Moon. (Tsis zoo li koj xav tau kev pab noj tag nrho koj cov avocados ua ntej lawv mus phem, tab sis juuuust ua nyob rau hauv rooj plaub, ntawm no yog yim txoj hauv kev tshiab los noj avocado.)

Nws hais tias "Cov txiv hmab txiv ntoo thiab zaub no tau qab zib dua thiab muaj qab ntxhiab ntawm chav sov, thiab tom qab ntawd tuaj yeem txias tau ob peb hnub, uas txuas ntxiv lub neej yam tsis poob qhov tsw," nws hais.

Puas tau muaj pob zeb avocado thiab hankering rau guacamole tib lub sijhawm? Stinks, tsis yog nws? Cov xov xwm zoo yog koj tuaj yeem ua kom nrawm txheej txheem avocados thiab lwm yam khoom yooj yim los ntawm khaws cia lawv ua ke. "Qee cov txiv hmab txiv ntoo thiab zaub muab cov roj ethylene tso rau lub sijhawm thaum lawv siav, thiab lwm tus neeg nkag siab zoo rau cov ethylene no thiab yuav poob qis thaum lawv cuam tshuam nrog nws," Moon hais. Cov kua txiv yog tus paub ua txhaum rau tso cov roj ethylene, yog li khaws cov avocado nyuaj ze ntawm cov kua (lossis txawm muab lawv tso rau hauv ib lub hnab ntawv ua ke kom "cuab" cov nkev) tuaj yeem ua kom sai dua ntawm ob qho tib si. Qhov no yog qhov ntes txawm hais tias: Thaum lub kua txiv yuav ua rau avocado qhov ua kom siav, txhua yam uas ethylene yws ncig yuav ua rau cov kua puas zuj zus, ib yam. Khaws txhua hom txiv hmab txiv ntoo thiab zaub sib cais ua kom lub neej muaj txiaj ntsig ntawm koj cov khoom, hais tias Moon.

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