Nws yog tswv yim peb hnov txhua lub sijhawm: noj txiv hmab txiv ntoo thiab zaub ntau dua. Kev noj zaub mov nrog cov khoom tsim muaj peev xwm txhawb kev noj qab haus huv tag nrho, txhawb kev poob phaus, pab txo cov ntshav siab-daim ntawv teev npe mus. Thaum peb nrhiav txoj hau kev nkaum hauv cov khoom noj zoo rau peb cov pluas noj, cov lus nug feem ntau tshwm sim: Puas yog tshiab, khov, lossis kaus poom? Zoo, Kuv tau txais cov xov xwm zoo thiab phem. Cov xov xwm phem yog tias cov lus teb tsis meej txiav. Qhov xwm zoo yog tias kuv tau rub tawm ua ke ceev ceev los pab koj xaiv qhov zoo tshaj plaws txoj kev xaiv.
Kev Xaiv 1: Tshiab
Thaum peb mus rau lub khw muag khoom noj rau txiv hmab txiv ntoo thiab veggies, peb feem ntau mus ncaj nraim mus rau cov khoom seem. Cov xim ci tuaj rau peb nco qab tias cov khoom noj tshiab yog chocolate tag nrho cov vitamins thiab minerals, thiab cov seemingly endless xaiv muab peb lub sijhawm los nthuav peb cov pallet tsw. Cov kev tshawb fawb pom tau tias cov tsev neeg uas niaj zaus khaws cov txiv hmab txiv ntoo thiab zaub hauv cov vaj tse ntau dua yuav tau noj cov zaub mov tom qab noj hmo, thiaj sau koj lub tawb nqa nrog cov kev xaiv no yog "pom tseeb".
Thaum kuv yog tus kiv cua loj ntawm txhua yam tshiab, ua rau poob qee yam ntawm nws cov as-ham thaum tuav, thauj thiab raug pa. Tsis tas li ntawd, cov txiv hmab txiv ntoo tshiab thiab cov txiv veggies yog qhov yooj yim rau kev lwj (xav: kab, kab mob, thiab lwm yam). Yog li ntawd, koj sai sai koj dhuav 'em los, qhov zoo dua.
Ob peb cov tswv yim:
- Yuav cov txiv hmab txiv ntoo thiab zaub tshiab ze rau hnub uas koj xav tau lawv.
- Txuas mus xyuas koj lub khw ua lag luam hauv zos kom tau cov khoom cog ze ze.
- Khaws cov txiv hmab txiv ntoo thiab zaub hauv cov tub yees cia (nyeem cov cai!).
- Kov cov txiv hmab txiv ntoo thiab zaub nrog TLC.
Kev Xaiv 2: Chav Nyob
Txiv lws suav, pob kws, peaches-nws zoo nkauj yuav hais tias koj tau muaj tsawg kawg yog ib yam ntawm cov zaub mov ncaj tawm ntawm qhov ua tau (Kuv paub tseeb!). Tab sis, cia peb fim nws-cov kaus poom txiv hmab txiv ntoo thiab khoom noj feem ntau tau txais kev phem. Lub ntsev uas siv los kho kom zoo thiab kev ntxhib los mos ua rau cov neeg siv khoom noj qab haus huv tig rov qab rau lawv lub tsheb, thiab cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo feem ntau yog soaking rau hauv qab laub dej qab zib thiab calories. Txawm li cas los xij, cov kaus poom muaj cov txee ntev tshaj plaws (txog tsib xyoos) thiab feem ntau pheej yig dua. Tsis tas li ntawd, tuaj mus rau hauv cov nroj tsuag canning feem ntau tuaj tos ntawm nws cov ncov sau, txhais tau hais tias nws cov ntsiab lus yog cov thais sab saum toj. Hos tus txheej txheem canning yuav tsum tau qee qhov ua noj ua haus, ua rau qee cov dej-soluble vitamins (xws li B thiab C vitamins), tag nrho cov ploj tuag tsawg tsawg.
Ob peb cov tswv yim:
- Puas muaj ntshav siab? Xaiv cov khoom siv nrog cov ntawv lo "low sodium" lossis "tsis-ntsev ntxiv."
- Yog hais tias koj lo nrog li niaj zaus nyob kas poom zaub, yaug lawv nyob rau hauv ib tug colander. Yog tias koj tau txais sijhawm, ob zaug yaug 'em. Koj tuaj yeem ntws tawm ntau li 40 feem pua ntawm cov ntsev!
- Hla cov txiv hmab txiv ntoo hauv qab laub, thiab tsuas yog xaiv cov txiv hmab txiv ntoo uas tau khaws cia rau hauv dej los yog lawv cov kua txiv hmab txiv ntoo.
Kev Xaiv 3: Khov
Muaj ntau txoj hauv kev, khov txiv hmab txiv ntoo thiab zaub muaj ntsis zoo ib yam li cov kaus poom. Lawv yog cov pheej yig, thiab lawv tau tuaj tos thaum lub caij muaj cov kabmob (lub ntsiab lus uas lawv muaj cov vitamins thiab minerals). Cov txheej txheem freezing no yuav tsum tau npau npuav (ua ib txoj kev ua noj ua zaub mov ua rau cov dej kub npau npau ua ntej ua dej hauv dej khov), uas tuaj yeem ua rau cov khoom noj tsis zoo (dua, B thiab C vitamins). Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom khov kuj muaj qee lub neej luv me ntsis dua cov zaub mov hauv kaus poom; cov zaub khov yuav tsum tau noj hauv yim lub hlis, thaum cov txiv hmab txiv ntoo khov lawm zoo mus txog 12 lub hlis.
Ob peb cov tswv yim:
- Nco ntsoov ntim koj lub freezer nrog kuv Cov Khoom Noj Tshwj Xeeb rau Koj Lub Freezer
- Craving ib smoothie (zoo li kuv nco-Boosting txiv hmab txiv ntoo Smoothie)? Siv cov txiv hmab txiv ntoo khov thiab txiav rov qab rau ntawm cov dej khov.
- Yog tias koj nyiam txiv hmab txiv ntoo los yog zaub tsis zoo rau lub caij no, tua nws hauv cov khov nab kuab kom nws nyob ntawm txhua lub xyoo!
Yuav ua li cas mus xaiv
Yog li, koj tseem yuav xav tau: Cov kev xaiv twg muaj feem ntau cov khoom noj haus? Zoo, thaum kawg, qhov tseem ceeb yog qhov zoo nkauj. Cov kaus poom thiab cov kaus poom hauv cov kaus poom poob qee cov khoom as-ham thaum ua tiav, thiab cov khoom noj tshiab poob qee cov khoom noj kom yoojyim thaum nws muaj hnub nyoog. Kuv hais kom muaj ntau yam khoom muaj nyob rau hauv koj lub tsev, thiab xyuas seb qhov twg ua haujlwm zoo tshaj rau koj cov nyiaj, koj lub sijhawm thiab koj cov koob hmoov. Thaum kawg, koj lub cev yuav ua tsaug rau koj!
Los ntawm Joy Bauer, MS, RDN, CDN, Kev Noj Qab Haus Huv thiab Khoom Noj khoom haus rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj.
> Qhov chaw:
> Barrett, DM (nd) Muab qhov txiaj ntsig zoo ntawm cov txiv hmab txiv ntoo thiab zaub. University of California-Davis.
> Rickman, JC, Barrett, DM & Bruhn, CM (2007). Cov zaub mov sib piv ntawm cov txiv hmab txiv ntoo tshiab, khov, thiab cov txiv hmab txiv ntoo hauv cov zaub mov. Tshooj 1. Vitamins C thiab B thiab cov phenolic compounds. Ntawv Tshaj Tawm ntawm Kev Tshawb Fawb Zaub Mov thiab Kev Ua Liaj Ua Teb, 87, 930-944.
> Trofholz, AC, Tate, AD, Draxten, ML, Neumark-Sztainer, D. & Berge, JM (2016). Tsev khoom noj khoom haus zoo tshaj plaws nrog rau kev muaj txiv hmab txiv ntoo thiab zaub thaum noj hmo: kev tshawb nrhiav ncaj nraim. Appetite, 1 (96), 526-532.