Dab tsi yog Heck yog Nutrition Poov, Tiag?

Zoo Siab

• Cov poov xab noj haus yog dab tsi?
• Nov yog ntau ntxiv txog cov txiaj ntsig kev noj qab haus huv
• Yuav ua li cas noj cov poov xab
• "Cheesy" Roasted Chickpeas
• "Cheesy" Kale Chips
• Ntsuam xyuas rau

Koj tau pom cov poov xab noj zaub mov zoo rau cov zaub xam lav thiab ci veggies, thiab koj yuav tau hnov ​​cov kws qhia zaub mov qhia koj kom ua nws ib txwm ntxiv rau koj cov phaj, tab sis qhov tseeb yog khoom noj khoom haus poov xab-thiab nws muaj txiaj ntsig kev noj qab haus huv dab tsi? Ntawm no, Jennie Miremadi, MS, integrative nutritionist thiab EFT practitioner, sheds some light on this superfood, or should you say, super flake?

Cov poov xab noj haus yog dab tsi?

Feem ntau lub npe menyuam yaus "nooch," nws yog cov poov xab tsis ua haujlwm (cov kab mob saccharomyces cervisae, kom tshwj xeeb), thiab Miremadi hais tias nws tau cog rau lwm yam zaub mov, xws li qab zib thiab beet yaj, thiab tom qab ntawd ua tiav (sau, ntxuav, muab tshuaj txhuam, qhuav) kom tau nws ntawm qib npaj-noj-noj. Kuj ceeb tias, nws tsis muaj suab thaj los yog qab zib, txawm tias nws yog keeb kwm ntawm cov khoom noj uas muaj ib txwm tshwm sim qab zib. Qhov tseeb, nws yog qhov sib txawv heev. Miremadi hais tias "Cov khoom noj khoom haus poov xab muaj nplua nuj, nutty, cheese zoo li saj uas tuaj yeem txhim kho qhov tsw ntawm ntau cov zaub mov vegan," hais Miremadi. Thiab vim tias nws tuaj hauv cov hmoov daj lossis cov hmoov, nws yooj yim heev rau "hmoov av" rau cov zaub mov kom ncaws koj qhov tsw-thiab kev noj qab haus huv tau txais txiaj ntsig zoo. (Xav nrhiav lwm txoj hauv kev los txiav cov khoom noj mis nyuj los yog txiav cov calories me ntsis los ntawm kev txwv koj cov cheese? Sim cov Cheese-Free Pizza Recipes Zoo Koj Yuav Tsis Nco Cov Cheese.)

Nov yog ntau ntxiv txog cov txiaj ntsig kev noj qab haus huv

Cov poov xab noj zaub mov feem ntau muaj zog nrog cov vitamins B, suav nrog thiamin, riboflavin, niacin, vitamin B6 thiab B12, hais tias Miremadi, tag nrho cov no pab hloov zaub mov rau hauv roj kom koj tau txais los ntawm hnub zoo li muaj zog. Vitamin B12 yog qhov tshwj xeeb tshaj yog rau cov neeg tsis noj nqaij thiab tsis noj nqaij. "Lawv tuaj yeem muaj lub sijhawm nyuaj kom tau txais cov tshuaj vitamin txaus hauv lawv cov zaub mov noj vim nws ib txwm muaj nyob hauv cov khoom tsiaj xws li ntses, nqaij nyuj, daim siab, thiab cov khoom lag luam mis, tab sis feem ntau nws tsis pom muaj nyob hauv cov zaub mov cog," nws hais ntxiv. Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws pom zoo 2.4 mcg ntawm B12 nyob rau ib hnub, yog li txau tsuas yog ob diav ntawm cov poov xab noj haus ntawm cov zaub ci ci yog ib txoj hauv kev yooj yim kom tau raws li koj li niaj hnub.

Nyiaj Tau Los: Miremadi hais tias cov poov xab noj zaub mov kuj yog qhov zoo ntawm selenium thiab zinc, uas pab txhawb kev tiv thaiv kab mob, thiab nrog peb grams fiber ntau thiab xya grams protein hauv ob diav, nws tsis yog lub tswv yim phem ntxiv rau koj tom qab ua haujlwm rov qab noj mov. (Xav paub cov khoom noj txom ncauj uas nyiam tshaj tom qab ua haujlwm los ntawm cov kws qhia.)

Yuav ua li cas noj cov poov xab

Ua tsaug rau nws qhov tsw qab, cov zaub mov muaj txiaj ntsig zoo yog qhov tsis hloov mis rau cov neeg uas tsis tuaj yeem xaiv lossis tsis noj mis, hais Miremadi. Nws hais tias "Nws yog txoj hauv kev yooj yim kom rov ua cov cheese qab uas tsis saj super fake," nws hais. Xav tau qee qhov kev tshoov siab? Nws hais tias "Txaus nws ntawm paj kws, lossis siv Parmesan, siv nws hauv pesto sauce," nws hais. (Sim ib qho ntawm 12 Qhov Noj Qab Haus Huv Pesto Zaub Mov uas Tsis Koom Nrog Pasta kom koj pib.)

Yog tias koj tsuas yog xav sim cov zaub mov sib txawv no thiab tsis muaj kev tsis kam ua rau mis nyuj, Miremadi hais tias koj tuaj yeem sib xyaw qee yam rau hauv ib khob Greek Greek yogurt (vegans tuaj yeem siv cov txiv maj phaub mis tsis muaj qab zib) rau qhov txaus siab savory-sweet-tart tsw ua ke. Thiab vim tias cov zaub tsis muaj vitamin B12, nws qhia ntxiv nws rau cov zaub mov uas muaj veggie, sab, thiab khoom noj txom ncauj kom tau txais kev noj qab nyob zoo dua. Koj tseem tuaj yeem tso koj cov paj kws nrog cov kua txiv hmab txiv ntoo-tsuas yog pov nrog cov roj txiv roj thiab ntsev, ib yam nkaus, los yog tig broccoli roasted rau hauv ib lub tais ci ci los ntawm topping lub veggie nrog cov poov xab ua ntej ci.

Rau cov khoom noj txom ncauj qab, sim daim ntawv qhia no rau "Cheesy" Roasted Chickpeas

"Cheesy" Roasted Chickpeas

Cov khoom xyaw:

1 16-oz. tau chickpeas

1 tsj. txiv roj roj

1/3 khob zaub mov poov xab flakes

1 teaspoon smoked paprika

Cov lus qhia:

1. Ua kom sov lub qhov cub kom txog 400 degrees F.

2. Tshem thiab yaug cov noob taum thiab qhuav nrog daim ntawv so tes.

3. Pov chickpeas nrog txiv roj roj, cov poov xab noj haus, thiab haus paprika.

4. Ci rau 30-40 feeb kom txog thaum crunchy thiab golden xim av. Sprinkle nrog ntsev thiab cia txias. Txaus siab rau!

Koj tseem tuaj yeem xa cov noob taum rau cov zaub hauv Miremadi's "Cheesy" Kale Chips daim ntawv qhia.

"Cheesy" Kale Chips

Cov khoom xyaw:

1/2 khob nyoos cashews soaked rau 4 teev, ces drained

4 khob dos, chopped

1/4 khob zaub mov poov xab

2 tsb. txiv maj phaub los yog txiv roj roj

Pinch Himalayan los yog hiav txwv ntsev

Pinch cayenne kua txob

Cov lus qhia:

1. Ua kom sov lub qhov cub kom 275 degrees F. Ntxiv cov kale rau hauv lub tais sib xyaw nrog cov txiv ntseej lossis txiv maj phaub roj thiab siv ob txhais tes los npog lub kale nrog cov roj.

2. Ntxiv cov txiv nkhaus taw qhuav, cov poov xab, ntsev thiab kua txob cayenne mus rau lub tshuab ntxhua khaub ncaws los yog khoom noj processor thiab mem tes rau hauv cov av sib tov zoo.

3. Ntxiv cov txiv maj phaub sib tov rau hauv kale thiab siv ob txhais tes los npog cov txiv ntseej, ua kom tag nrho cov nplooj npog.

4. Tshaj kale ntawm daim ntawv ci thiab ci rau 10-15 feeb. Siv lub spatula los pov cov nplooj nplooj thiab ci rau 7-15 feeb ntxiv, los yog kom txog thaum cov txiv laum huab xeeb yog crispy thiab me ntsis browned. Tshem tawm ntawm qhov cub thiab cia txias ua ntej noj mov.

Ntsuam xyuas rau