Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 254
Rog - 9g
Carbs - 32g
Protein - 14g
Tag Nrho Sijhawm 10 min
Npaj 10 min , Noj 0 min
Cov Kev Pab 2
Thaum lub blueberries nyob rau hauv no daim ntawv qhia ua noj nrog cia li ib tug kov ntawm qab zib, lawv tsim ib tug sib sib zog nqus, qab zib uas complements lub tart Greek yogurt.
Blueberries thiab lwm yam maub cov txiv hmab txiv ntoo thiab zaub cov nplua nuj nyob hauv phytochemicals , ib txwm tshwm sim nroj tsuag (phyto, hauv Greek) chemicals, tshwj xeeb yog anthocyanins thiab polyphenols . Cov phytochemicals no yuav txo tau txoj kev pheej hmoo ntawm kev mob qog nqaij mob thiab lwm yam mob xws li mob plawv, yog li ua kom muaj xim xiav thiab liab txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov tsawg kawg peb hnub ib lub lim tiam los sau cov nyiaj.
Tsis tas li ntawd, chia noob nyob rau hauv daim ntawv qhia no ua rau nws ib tug noj qab haus huv kho . Lawv yog ib tug zoo noj nqaij ntawm qhov tseem ceeb omega-3 fatty acids, uas yuav pab txo cov kev mob hauv lub cev. Nyob nruab nrab ntawm cov txiv hmab txiv ntoo, chia noob, thiab Greek yogurt, koj tau txais ib qho kev ua kom lub qab ntsev-ntsim ua si kom txaus siab rau kev noj tshais, khoom noj khoom haus, lossis ua khoom txom ncauj.
Cov khoom xyaw
- 1 khob blueberries, tshiab los yog khov
- 1 tablespoon qab zib
- 1/4 khob chia noob
- 2/3 khob roj-dawb los yog roj tsawg cov kua Greek yogurt
- 2/3 khob dej
Npaj
1. Rau lub compote: Nyob rau hauv ib nrab saucepan, ua ke lub blueberries thiab suab thaj thiab ua noj tshaj medium tshav kub, stirring Qee zaus, kom txog thaum lub berries cia li pib mos thiab tso lawv juices. Tshem tawm ntawm tshav kub thiab cia sawv ntsug thiab txias rau chav sov. Thaum txias, tso rau hauv lub hwj, muab lub hau kaw thiab cia rau hauv lub tub yees kom txog thaum npaj txhij.
2. Rau chia tov: Muab cov chia noob, yogurt thiab dej hauv ib qho loj loj los yog ob lub hwj.
Sib, cia li zaum 5 feeb, tom qab ntawd rov do, ntsia hlau rau ntawm lub hau (s) thiab qhov chaw hauv lub tub yees thaum tsaus ntuj.
3. Tom qab sawv ntxov, muab lub chia sib tov sib xyaw rau hauv ib lub tais thiab to top nrog ib nrab ntawm cov compote, los yog txheej chia sib tov thiab compote hauv lub thawv.
Muaj Variations thiab Hloov Txawv
Koj tsis yog tas li blueberries rau daim ntawv qhia no. Sim nws nrog cherries, blackberries, raspberries, los yog txawm tws plums es tsis txhob rau ib tug Berry-zoo twist. Tag nrho cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo uas tsaus nti muab tsos ntuj zoo thiab muaj cov anthocyanin thiab polyphenol antioxidant cov khoom ua blueberries. Ntxiv, calorie suav tsis yog txhua yam sib txawv.
Kev Ua Noj thiab Kev Pab Tswv Yim
Thaum lub sij hawm lub caij ntuj sov, berries yog nyob rau ntawm lawv cov ncov lub caij thiab nws yog qhov zoo tshaj plaws los siv tshiab berries. Txawm li cas los, tus so ntawm lub xyoo thaum berries yog tsis nkag tau zus, tsom mus siv khov berries. Cov khib nyiab yog ib hom kev ua zaub mov tiav-feem ntau feem ntau khov ntawm qhov siab ntawm lawv cov ripeness thiaj li khaws cia lawv cov kabmob tua kabmob thiab cov khoom qabzib txhua xyoo ntev.
Thiab yog tias koj xav ua kom zoo siab no kho txhua lub lim tiam, mus tom ntej thiab ua ob zaug los yog plaub npaug hauv daim ntawv qhia, npaj txhua yam rau ib hmos, thiab faib mus rau hauv lub khob ntim quav thiab ntim.