1 - Kev Noj Qab Haus Huv Ntawm Txiv Laus
Txiv lws suav yog nplua nuj nyob rau hauv vitamin A thiab poov tshuaj thiab tsawg calorie, uas yog zaum txaus kom tsim nyog raws li ib tug super-nutrient-ntom superfood. Txiv lws suav tseem muaj nplua nuj nyob rau hauv ib qho tshuaj tua kab mob hu ua lycopene uas yuav txo tau kev puas tsuaj ua los ntawm cov dawb radicals thiab tau txuas rau qee yam kev mob qog nqaij hlav. Lycopene tej zaum kuj muaj cov khoom ua kom tsis zoo uas zoo rau koj cov hlab ntsha.
Cov Khoom Noj Khoom Haus
Ib nrab ntim nqaij lauj kaub (2/5 inches inch) muaj 22 calorie ntau ntau thiab 1.5 grams fiber ntau. Nws kuj yog ib qho chaw zoo ntawm cov poov tshuaj, vitamin C, folate , vitamin A, vitamin E, thiab vitamin K. Qhov lws suav ntawd kuj tsis muaj rog, 1 gram protein thiab kwv yees li 4 grams carbohydrates.
Txiv lws suav yog yooj yim mus nrhiav thiab ncaj pheej yig, ntxiv rau lawv yooj yim los npaj thiab pab. Npaj kom tau txais kev tshoov siab kom noj txiv lws suav ntau dua? Tig tawm ntawm cov yeeb yam rau qee qhov kuv nyiam.
Caprese zaub xam lav
Lub Caprese nyias muaj xws li txiv lws suav, mozzarella cheese, thiab cov zaub basel tshiab. Koj twb paub tias cov txiv lws suav zoo rau koj, thiab kom mus raws li cov cheese mus, mozzarella qhov xaiv lub cev zoo. Nws muaj roj tsawg dua lwm hom cheese thiab nws yog ib qho zoo heev ntawm cov tshuaj calcium.
2 - Txiv lws suav Bruschetta
Bruschetta yog ib qho yooj yim heev vim tias txhua yam koj xav tau yog ib co txiv lws suav, txiv roj roj, qij, thiab qhob cij. Txawm hais tias lub tastiest bruschetta yog ua nrog dawb Italian qhob cij, zoo siab crusty whole-wheat qhob cij yuav muaj kev noj qab haus huv.
3 - Pasta Puttanesca
Puttanesca ntses ua nrog txiv lws suav, txiv roj roj, txiv ntseej, capers thiab qej. Ib co zaub mov txawv hu rau cov txiv lws suav tshiab thiab qee cov siv kaus poom. Tog twg yog nplua, thiab, qhov tseeb, cov txiv lwg ntoo muaj cov lycopene ntau dua cov txiv lws suav.
4 - Cov txiv lws suav
Tej zaum koj yuav xav hais tias txiv lws suav yog cov muag heev uas yuav tsum tau siav rau ntawm cov hniav nyiaj hniav kub, tab sis lawv tuav tau zoo. Grilling ua zog rau cov txiv lws suav thiab txhua yam koj xav tau yog me ntsis ntsev thiab kua txob, ntxiv rau ob peb feeb ntawm cov hniav nyiaj hniav kub thiab koj muaj ib sab phom loj. Los yog koj siv tau rau hauv koj txoj kev nyiam kua zaub thiab kua txiv hmab.
5 - Pob kws thiab soob nyias
Pob kws yog ib qho zoo heev ntawm fiber ntau thiab potassium, thiab cov avocados yog nplua nuj nyob rau hauv cov khoom noj monounsaturated. Rau no zaub xam lav, muab ib lub khob txias pob kws, ib khob lauj kaub txiv lws suav, thiab nqaij nyoos ntawm ib qho avocado. Ntxiv me ntsis cov zaub basil, ntsev thiab kua txob thiab qhov ntawd yog txhua yam koj xav tau, tab sis me ntsis vinegar thiab txiv roj roj yuav zoo heev.
6 - Cov Txiv Lws Ncuav
Cov txiv lws suav loj loj muaj lub zoo meej rau cov khoom ua si. Hla tawm sab saum toj thiab daus tawm ntawm cov suab paj nruas. Tom qab ntawd ntxiv rau qhov koj xaiv. Cov txiv lws suav no muaj cov khoom ua si nrog couscous, olives, thiab feta cheese. Koj yuav tsum xav txog 3 khob ntawm cov khoom ua siav thiab tej zaum 1/2 khob ntawm cov txiv ntseej thiab 1/2 khob feta cheese, ntxiv rau ib rab diav los yog ob ntawm koj cov tshuaj ntsuab. Tsuas yog khoom koj txiv lws suav thiab ua kom mob khaub thuas.
7 - Salsa
Koj tuaj yeem yuav cov rhawv ntawm cua salsa hauv koj lub khw muag khoom noj khoom haus, tab sis tsis muaj dab tsi neeg ntaus salsa ua nrog cov khoom xyaw tshiab. Pab koj salsa nrog ci tortilla chips los yog siv nws ua ib qho topping rau grilled nqaij qaib, kib qe, los yog baked qos yaj ywm .
8 - Nrog Ntsuab thiab Zaub
Yuav ua li cas qhov no rau ib tug noj qab haus huv nyias? Pib nrog cov zaub, xws li cov dej no thiab ntxiv ob peb chunks ntawm cov kua qaub liab thiab cov txiv lws suav. Ib me ntsis txiv roj roj, ntsev, thiab kua txob thiab nws tau txais kev pab. Qhov no yog ib txoj kev zoo rau kev siv cov ntses seem ntses rov los ntawm hmo kawg noj hmo.
9 - Gazpacho
Gazpacho yog ib lub kua zaub txias nrog txiv lws suav thiab ntau ntau cov zaub noj qab nyob zoo. Ua ib lub batch thiab khaws cia rau hauv koj lub tub yees rau thaum koj xav tau khoom noj txom ncauj.
10 - Kev Noj Qab Nyob Zoo
Cov kua qab ntsev thiab cov hnyuv ntxwm pizza nrog cov cheese ntxiv muaj roj, sodium, thiab calorie, thiab nws tsis zoo rau koj. Tab sis, yog tias koj mus ib qho me me sib dua ntawm cheese thiab thauj koj cov pizza nrog veggies koj tuaj yeem noj cov calorie suav thiab tau txais khoom noj zoo . Ntawm chav kawm, feem tswj hwm yog qhov tseem ceeb ntawm no, tsis txhob noj tag nrho cov khoom noj qab zib, tsuas yog ib daim los yog ob qho nrog ib lub zaub ntsuab nyias zoo heev.
11 - Zaub Tsuag thiab Yooj Yim Khoom Noj
Ntawm no yog ib qho yooj yim superfood sab zaub xam lav uas koj tuaj yeem muaj rau ntawm lub rooj hauv tsawg tshaj li kaum feeb. Cia li muab cov broccoli florets, chunks ntawm tuna (cov kaus poom tuna zoo), txiv lws suav txiv lws suav, me ntsis txiv roj roj, ntsev, thiab kua txob. Ib me ntsis ntawm cov zaub basel me ntsis zoo, thiab.
12 - Roasted txiv lws suav
Roasting yuav ua rau muaj qhov tsw qab yuav luag txhua yam los ntawm caramelizing lub ntuj ci. Txiv lws suav muaj peev xwm ci tau ib leeg lossis ua ke nrog lwm yam xws li zucchini, dos, thiab kua txob. Nws tsis yog qhov nyuaj, cia li txiav koj txiv lws suav ib nrab thiab tshem tawm cov noob. Pov lawv hauv ib lub tais nrog me ntsis txiv roj roj, ntsev, kua txob thiab txhua cov seasonings koj nyiam thiab mam li muab lawv, txiav sab tuaj, ntawm daim ntawv lo rau ntawm daim ntawv lo. Coj lawv hauv 400 degree F qhov cub rau li 30 nas this.
13 - Txiv lws suav nrog ntsuab taum
Qhov no zoo li sab nraum qab phaj nrog nplua nuj tsaus ntsuab nrog xim liab daj thiab daj txiv lws suav. Nws yooj yim ua, ib yam nkaus thiab. Cia li tos ob peb txiv lws txiv lauj kaub rau hauv lub lauj kaub nrog koj cov taum ntsuab taum thiab cia lawv zaum ntev txaus kom sov thiab tom qab ntawd. Hnub qhuav txiv lws suav ua hauj lwm nicely rau no tais, thiab.
14 - Lws suav kua zaub
Nyob kas poom kua zaub yog ib qho yooj yim thiab delicious, tab sis kua txiv lws suav kua zaub yuav zoo npaum li ntawd. Nws tsis yog kom sai, tab sis koj tseem yuav muaj koj cov kua zaub npaj kom tsawg dua li ib teev.
15 - Lws suav, dib thiab zaub Basil zaub xam lav
Ntawm no yog ib qho khoom noj zoo heev rau lub caij ntuj so vim nws tsis muaj calorie ntau ntau thiab yog li khoom noj khoom haus, tab sis nws tuaj yeem tau txais kev pab txhua lub sijhawm xyoo nrog rau ib daim ntawm cov ntses liab los yog nqaij qaib. Ua no salad, txiav ib pint ntawm txiv lws suav txiv lws suav nyob rau hauv ib nrab thiab thinly daim ib lub dib los yog ob tug. Pov lawv tag nrho ua ke nrog lub khob los yog li ntawm cov zaub basil tshiab. Ua hauj lwm raws li nws yog lossis ntxiv ib qho yooj yim vinaigrette.
> Source:
> Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Haujlwm Ntawm Kev Ua Qoob Ua Liaj Ua Teb, Cov Ntaub Ntawv Nom Tswv Lub Tebchaws rau Kev Tshaj Tawm Qhia 28. "Tsab Ntawv Tshaj Qhia: 11529, Txiv lws suav, liab, nce, nyoos, xyoo nruab nrab."