Lub Nordic noj yog loaded nrog whole-nplej, berries, txiv hmab txiv ntoo, zaub, ntses, thiab cov khoom muaj roj tsawg. Nws tseem qis dua ntxiv cov suab thaj thiab cov zaub mov ua tiav. Feem ntau, nws yog txoj kev noj qab haus huv zoo heev.
Qee cov neeg tshawb nrhiav ntseeg tias Nordic noj yog nyob rau ntawm qhov kev noj mov Mediterranean zoo . Ob qho tib si feature cov khoom noj khoom haus uas muaj cov roj omega-3 ntawm cov ntses, thiab ob qho tib si muaj ntau ntau cov txiv hmab txiv ntoo thiab zaub.
Lub Nordic noj kuj muaj ntau ntawm cov txiv hmab txiv ntoo, uas muaj tsawg hauv calories, thiab nplua nuj nyob hauv cov vitamins thiab minerals. Lawv kuj muaj kev phom phytochemicals, feem ntau hauv cov xim ntsuab xiav thiab liab pigments.
Cov Nordic noj cov zaub mov tsis yoojyim ua raws nraim li koj tuaj yeem tso cov piam thaj ntxiv thiab txiav rov qab rau cov rog nqaij rog. Xav ntau dua cov kab ntawm cov khoom noj, cov khoom noj tshiab thiab ntau cov khoom noj uas tsis tshua hnyav ncawv (uas yog ib lub tswv yim zoo rau txhua rooj plaub).
Ntawm no yog peb lub ntsiab lus ntawm Nordic noj zaub mov.
Tag Nrho Cov Nroj Tsuag
Yam tsawg 25 feem pua ntawm Nordic noj cov calorie ntau ntau tuaj ntawm cov khoom tseem grain xws li rye, barley, thiab oats. Qhov kev noj haus kuj muaj xws li cov hmoov nplej xim av, cov noob nplej tag nrho, thiab ntau tag nrho cov khob cij. Cereal pub rau Nordic noj ib yam nkaus thiab, tsuav nws tsis muaj ntxiv qab zib los sis zib ntab.
Txiv Hmab Txiv Ntoo, Zaub, thiab Berries
Nordic noj cov zaub mov muaj tsawg kawg yog ib khob txiv hmab txiv ntoo thiab ib khob zaub txhua hnub. Nws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv berries - ntau tshaj ob khob ib hnub ntawm blueberries, strawberries, raspberries, los yog lub txwm lingonberries.
Sibhawm
Cov Nordic noj cov zaub mov tsis muaj rog tab sis muaj qee cov roj rapeseed (peb yuav siv Canola roj hauv North America), ntxiv rau cov roj ntsha roj dawb uas muaj roj kua roj. Unsalted ceev thiab noob kuj tseem noj.
Khoom noj khoom haus
Cov mis nyuj uas tsis muaj rog, kua mis nyeem qaub, thiab cheese muaj nyob rau hauv cov khoom noj, tab sis cov kua mis qab zib thiab cov khoom qab zib yog tsis yog ntawm cov zaub mov.
Txhob haus tsawg kawg yog ob hom nqaij noj ib hnub.
Ntses
Noj cov dej hiav txwv ntses xws li salmon, herring lossis tuna, ob zaug txhua lub lim tiam (lossis ntau tshaj), ntxiv rau noj ib pluas mov uas muaj roj tsawg.
Nqaij
Nqaij qaib thiab nqaij me yog pub, tsuav koj xaiv nqaij ntawm cov nqaij uas muaj roj tsawg. Xaiv cov nqaij qaib, qaib cov txwv, thiab cov nqaij ntshiv ntshiv ntawm cov menyuam yaj thiab cov venison.
Haus dej haus
Tsis muaj dej qab zib. Ib qho kev pab txiv hmab txiv ntoo lossis kua txiv hmab txiv ntoo yog zoo. Tso nrog dej, kas fes, tshuaj yej thiab mis nyuj muaj roj tsawg.
Scandinavian Recipes
Koj tsis tas yuav npaj koj chav ua noj nrog Scandinavian nqi kom txaus siab rau lub Nordic style noj zaub - cia li Tshuag cov txiv hmab txiv ntoo thiab zaub koj twb nyiam thiab ntxiv ntau ntau cov txiv hmab txiv ntoo, ntses, thiab whole grains. Hloov mus rau Canola roj thiab cov khoom siv mis nyuj uas muaj roj tsawg thiab koj muaj tag nrho cov teeb.
Cov chaw
Akesson A, Andersen LF, Kristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Kev noj qab haus huv muaj feem xyuam nrog cov khoom noj khoom haus ntawm Nordic: ib cov ntawv nyeem cov ntaub ntawv." Zaub Mov Nutr Res. 2013 Hli 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
Brader L, Uusitupa M, Dragsted LO, Hermansen K. "Teebmeem ntawm Isocaloric Noj Qab Haus Huv Nordic Noj Zaub Mov ntawm Ambulatory Blood Pressure hauv Metabolic Syndrome: Ib qho kev kawm SYSDIET Kev Tshawb Fawb." Eur J Clin Nutr. 2013 Hli 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.