Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 390
Rog - 33g
Carbs - 16g
Protein - 14g
Tas nrho cov sij hawm 5 min
Npaj 3 feeb , Noj 2 min
Cov Hauj Lwm 1
Qhov no yog khoom noj plua plav butter zaub cereal daim ntawv qhia kub cereal yog txoj kev noj qab haus huv pib koj lub hnub. Nws muaj 10 grams fiber ntau , ib feem peb ntawm soluble, uas yog zoo rau koj, tab sis qhov no yog ntau lub fiber ntau ib zaug. Yog tias koj tsis siv ntau lub fiber, koj tsis xav noj ib daim ntawv qhia tag nrho ntawm qhov no. (Daim ntawv qhia yog yooj yim txiav hauv ib nrab.)
Hais tias, nws yog delicious thiab ceev ua, thiab yuav pab kom koj tau txais los ntawm tag kis sawv ntxov.
Cov khoom xyaw
- 1/4 khob cov khoom noj flax noob
- 1/2 khob dej (kub)
- 2 tablespoons txiv laum huab xeeb
- 1/4 teaspoon cinnamon
Npaj
- Hauv ib lub tais uas tsis kub hnyiab, tso plhaw noob pluag mov. Ncuav dej npau npau dhau thiab ua kom zoo.
- Nyob hauv cov txiv laum huab xeeb thiab cinnamon.
- Cia tuab rau 1 mus rau 2 feeb. Noj.
Flax Seed Tswvyim
Yog tias koj tsis tau siv cov noob flax ua ib feem ntawm koj cov khoom noj, ntawm no yog qee yam yuav tau xav txog:
- Muaj ntau cov tshuaj fiber ntau hauv flax, nws yog ib qho tseem ceeb rau haus dej kom txaus, txwv tsis pub, cem quav yuav ua rau.
- Yog tias koj tsis siv rau cov khoom noj muaj roj, pib maj mam.
- Yuav kom tau tag nrho cov txiaj ntsim ntawm txhua yam flax muaj rau kev muab, koj yuav tsum tau zom cov noob tag nrho los yog muas flax noob uas yog av (plhaw noob pluas noj).
- Rau cov neeg uas tsis tuaj yeem los yog xaiv tsis tau noj qe, flax yog lub zoo hloov qe. Nws yog siv hauv cov khoom ci vim hais tias cov fibular soluble ntxiv rau cov khoom noj.
- Sib tsoo txog 2/3 rau 3/4 khob ntawm flax noob yuav tawm los 1 lub khob ntawm flax noj mov.
Noj Paj Noob
Yog tias koj tsis paub meej tias yuav pib siv cov noob flax li cas rau koj cov zaub mov, sim cov tswv yim no:
- Nqaij los yog toasted : Sprinkle tshaj tsev cheese, ricotta, yogurt, noj tshais cereal , thiab muab tso rau hauv shakes (thickens lawv me ntsis).
- Siav rau hauv kub kub hnyiab: Ua li hauv cov kua txiv hmab txiv ntoo cereal daim ntawv qhia los yog cov cereal kub taub hau.
- Ua noj ua lwm yam khoom noj: Piv txwv li, nqaij fawm, nqaij npua, lossis casseroles.