9 Cov zaub mov khib nyiab koj yuav tsum tsis txhob muab pov tseg

Zoo Siab

• Mushroom Stems
• Citrus Zest
• Broccoli thiab Cauliflower Qia thiab Nplooj
• Celery nplooj
• Beet Zaub
• Aquafaba
• Qos yaj ywm tawv
• Dib Peels
• Nqaij pob txha
• Ntsuam xyuas rau

Ua ntej pov cov broccoli seem hauv cov thoob khib nyiab, rov xav dua. Muaj ntau ntau cov as-ham zais hauv koj cov khoom noj uas koj nyiam, thiab koj tuaj yeem yooj yim repurpose cov seem rau hauv tej yam qab, noj qab haus huv, thiab tshiab. Tsis tsuas yog koj yuav txhawb koj cov quota txhua hnub ntawm cov vitamins thiab cov zaub mov tseem ceeb, tab sis koj kuj tseem yuav txuag nyiaj thiab sijhawm nyob hauv tus txheej txheem. Cov cuaj zaub mov no tsim nyog ob peb mus-ncig.

Mushroom Stems

Maggie Moon, MS, R.D.N., tus sau ntawm Maggie Moon hais tias, "Cov stems tuaj yeem tau txais ntoo thiab tsis zoo rau noj tshiab lossis txawm tias me ntsis siav, tab sis tsis txhob muab pov tseg," MIND Kev noj haus. Cov qia tau zais qhov zoo ntawm cov vitamin D thiab beta-glucans, uas paub tias txo cov roj cholesterol, piav qhia lub hli.

Chop lawv finely thiab ntxiv tshuaj ntsuab thiab seasoning rau qhov txaus siab, lean burger patty, qhia hli. Cov no tuaj yeem yog lub hauv paus rau kev noj zaub mov tsis zoo, lossis koj tuaj yeem ntxiv cov nceb rau hauv cov nqaij nyuj sib xyaw, nrog rau ob peb flavorings, xws li qej, feta, thiab parsley. Thiab, ntawm no yog cov lus qhia: "Sauté ua ntej sib xyaw rau hauv nqaij nyug nqaij nyug burgers," hais tias Moon. "Qhov no txo ​​qis cov roj thiab ua kom cov khoom noj khoom haus ntawm burger thaum tseem saj zoo."

Citrus Zest

Tsis tas yuav tsum tso koj li OJ thaum sawv ntxov, tab sis muaj ntau yam ntxiv uas koj tuaj yeem ua nrog citrus dua li tsuas yog kua txiv nws. Txiv qaub, txiv qaub, thiab txiv kab ntxwv yog txhua qhov ua kom muaj txiaj ntsig zoo, uas tuaj yeem pab koj txo qis qab zib, rog, thiab calories thaum ua noj, hais tias Moon. Nws hais tias "Zest tseem yog qhov uas muaj cov flavonoids nyuaj dua, yog li muaj cov tshuaj antioxidant ntxiv," nws hais. Siv nws rau jazz li mov los yog ua raws li garnish.

Dab tsi ntxiv, koj yuav plam qee yam khoom noj muaj txiaj ntsig zoo, xws li d-limonene, uas yog "zoo rau kev zom zaub mov thiab tiv thaiv kab mob qog noj ntshav," hais Isabel Smith, MS, R.D., CDN Koj tuaj yeem ua rau lub rind atop nqaij qaib lossis ntses lossis ntxiv zest rau hnav khaub ncaws.

Broccoli thiab Cauliflower Qia thiab Nplooj

Nov yog ib qho shocker: Tej zaum koj yuav muab pov tseg cov khoom noj muaj txiaj ntsig tshaj plaws ntawm cov zaub ntsuab no. Smith hais tias "Broccoli stems muaj calcium, hlau, thiab vitamin C gram ntau dua li cov florets," Smith hais. Tsuas yog pov lawv nrog koj cov veggie do-fry los yog muab tso rau hauv lub dip.

Yog tias koj pom cov zaub qhwv hauv cov qia, tsis txhob muab lawv tawm. "Cov nplooj yog ib qho ntawm cov nplua nuj tshaj plaws ntawm calcium hauv zaub," hais tias Lauren Blake, RD, tus kws kho mob noj zaub mov ntawm Ohio State University Wexner Medical Center. Lawv kuj muaj cov fiber, hlau, thiab vitamin A. "Koj xav tau vitamin A rau kev tiv thaiv thiab tawv nqaij thiab pob txha noj qab haus huv," hais Ilyse Schapiro, MS, RD., CDD Sauté cov nplooj nrog lub plawv-zoo txiv roj roj thiab qej los yog muab tso rau ntawm ib daim ntawv ci rau hauv ib txheej thiab ci hauv qhov cub 400 ° F kom txog thaum lawv tsaus thiab crispy (li 15 feeb).

Celery nplooj

Tej zaum koj yuav xav tias celery yog cov dej ntau thiab zoo rau kev tshem tawm, tab sis nws cov txiaj ntsig kev noj haus mus ntxiv, tshwj xeeb tshaj yog thaum nws los txog rau nplooj. "Celery nplooj yog nplua nuj hauv magnesium, calcium, thiab vitamin C," Schapiro hais. Koj tuaj yeem yooj yim pov celery nplooj hauv cov zaub zaub xam lav, siv lawv ua ib feem ntawm cov zaub zaub rau cov kua zaub thiab cov zaub mov, lossis nphoo lawv saum cov nqaij qaib lossis ntses ua cov khoom noj.

Lwm cov zaub mov uas feem ntau nkim thiab ua khub zoo nrog cov nplooj celery? Cov tawv nqaij ntawm dos. Ua ke, cov khoom pov tseg pov tseg no yuav ua rau cov khoom qab zib ntawm cov kua zaub lossis cov khoom lag luam thiab muab cov tshuaj antioxidants, xws li quercetin, pom tias txo cov ntshav siab, nws ntxiv.

Beet Zaub

Sab saum toj ntawm beets feem ntau raug pov tseg, thiab ib yam li nrog cov zaub ntug hauv paus, lawv yuav tsum tsis txhob yog. "Beet zaub ntsuab yog qhov muaj txiaj ntsig zoo ntawm cov vitamins A, K, thiab C, uas ua haujlwm ua antioxidants hauv lub cev los tawm tsam cov dawb radicals, ua kom koj cov tawv nqaij ci thiab koj lub cev tiv thaiv muaj zog," hais Keri Glassman RD, CDN, tus tswv ntawm Cov Khoom Noj Lub neej. "Lawv txawm muab kev pabcuam noj qab haus huv zoo, uas yog qhov zoo rau koj kev noj qab haus huv."

Nov yog yuav ua li cas: Txiav cov zaub ntsuab tawm sab saum toj ntawm cov hauv paus hniav, qhwv lawv hauv cov ntaub so tes ntub, plam lawv mus rau hauv lub hnab yas cia, thiab tso rau hauv tub yees. Sim siv lawv hauv ob peb hnub. Sib tov lawv rau hauv cov zaub xam lav, ntxiv rau smoothies, lossis txawm tias sauté lossis kua txiv rau lawv.

Tib yam mus rau zaub ntsuab. "Lawv tuaj yeem siv tau me ntsis hauv cov zaub xam lav lossis ua kom maj mam muab sib xyaw rau hauv cov tais diav xws li mov, taum, lossis quinoa, thiab zaub zaub zaub ntsuab yog qhov zoo rau cov kua zaub, uas tom qab ntawd tuaj yeem siv ua lub hauv paus rau kua zaub thiab kua ntses," hais tias Benjamin White, Ph.D., MPH, RD, LDN, ntawm Structure House.

Aquafaba

Tsis txhob khawb koj lub taub hau-dab tsi yog aquafaba?-thiab nyeem ntxiv. Cov chickpea los ntawm cov khoom no muaj ntau yam zoo nkauj, thiab nws muaj txiaj ntsig tshwj xeeb rau cov neeg tsis noj nqaij.

"Kua goopy" hauv cov kaus poom taum taum-cov khoom uas koj feem ntau ntxuav hauv qhov dej-muaj cov vitamins thiab cov zaub mov, nrog rau cov hmoov txhuv nplej siab los ntawm taum los yog legumes, thiab nws tau dhau los ua neeg nyiam vim nws muaj peev xwm zoo los hloov qe, hais tias Blake. Nws tau hais tias "Nws tuaj yeem siv los ua vegan lwm txoj rau nplawm topping, meringues, chocolate mousse, mis nyuj khov, buttercream, thiab ntau ntxiv," nws hais.

Qos yaj ywm tawv

Txawm hais tias nws yog qos yaj ywm ci los yog qos yaj ywm qab zib, cov tawv nqaij yuav tsum tau noj tas li. "Cov tawv nqaij ntawm qos yaj ywm muaj txog 3 grams ntawm cov protein, kwv yees li 5 grams fiber (nqaij tsuas muaj 2 grams), thiab cov vitamins B," Smith hais. Qhov tseeb, muaj B6 ntau dua ntawm daim tawv nqaij dua li nqaij.

Dab tsi ntxiv, txuag daim tawv nqaij ntawm cov qos yaj ywm qab zib tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob. Elizabeth Stein, tus tsim thiab CEO ntawm Purely Elizabeth hais tias "Lub txheej txheej ntawm txiv hmab txiv ntoo thiab veggies yog nplua nuj nyob rau hauv phytochemicals, antioxidants, thiab fiber." "Kev tshawb fawb tau pom tias phytochemicals muaj peev xwm tiv thaiv cov hlwb los ntawm kev puas tsuaj uas tuaj yeem ua rau mob qog noj ntshav, txhawb kev tiv thaiv kab mob, thiab txo qhov mob."

Dib Peels

Peeled cucumbers yuav zoo rau dipping rau hauv hummus lossis txaws rau hauv Greek zaub xam lav, tab sis feem ntau ntawm cov vitamins dib muaj nyob hauv daim tawv nqaij nws tus kheej, hais tias Glassman. Nws hais tias "Qhov no yog lwm qhov zoo ntawm cov fiber ntau uas tsis tuaj yeem hloov pauv, thiab cov vitamins A thiab K, uas yog qhov zoo rau kev pom kev thiab pob txha noj qab haus huv," nws hais.

Zoo dua, khaws cov tev thaum ntxiv rau cov txiv hmab txiv ntoo qab zib dib zaub xam lav, raws li pineapple core, uas feem ntau nkim, yog cov nplua nuj ntawm cov tshuaj tiv thaiv kab mob bromelain, pom los tiv thaiv kab mob, nws hais.

Nqaij pob txha

Cov tsiaj feem ntau tuaj yeem siv hauv kev ua noj ua haus txhawm rau txhim kho kev noj haus thiab tsw qab, hais tias Dawb. "Thiab cov pob txha tuaj yeem ua tau zoo [tseem] ua kom zoo rau cov kua zaub thiab kua zaub," nws hais. Ntxiv rau, cov pob txha yog cov nqaij ntshiv heev, yog li lawv pab txhawb ntau qhov qab uas tsis muaj ntau calories.

Koj tuaj yeem yooj yim ua cov kua txiv hmab txiv ntoo noj qab nyob zoo hauv tsev, uas tso cai rau koj tswj cov ntsev thiab txo cov sodium hla cov khw muag khoom. "Txuag cov pob txha los ntawm koj cov nqaij ci ci tom ntej lossis nqaij nyuj ci thiab ua cov zaub mov muaj txiaj ntsig uas tuaj yeem nyiam ntawm nws tus kheej lossis siv los muab zaub mov txawv thiab lwm yam tais diav txhawb kev noj zaub mov," hais tias Allison Stowell, MS, RD, CDN, ntawm Cov Hnub Qub .

Ntsuam xyuas rau