Puas yog chiv taub taub ntawm koj tsev neeg lub caij nplooj ntoos zeeg? Xav ob zaug ua ntej koj tuaj yeem tawm cov noob ntawm lub xyoo no.
Taub dag noob yog noj tshaj cov khoom noj txom ncauj thiab rau qhov laj thawj zoo. Lawv noj tsawg-calorie, noj qab haus huv ua tsaug rau lawv yog ib qho zoo heev ntawm zinc, protein, thiab lub plawv noj qab haus huv omega-3 rog , thiab lwm cov vitamins thiab minerals (nrog rau cov vitamins A, B, E thiab K, iron , calcium , magnesium, potassium thiab manganese, nrad lwm tus).
Thiab qhov hnyav hnoos ntawm 3 grams rau ib rab koob (3 grams ib ¼ khob) koj tau txais thaum lub sij hawm siv cov nyom ntawm lub pob zeb no ua rau nws qhov chaw nyob saum toj kawg nkaus, thaum lawv cov txiaj ntsim kev noj qab haus huv ua rau lawv zoo txaus noj txhua lub xyoo.
Lub siab thiab lub cev
Cov noob txiv thiab cov noob xws li cov noob taub dag yog chocolate puv ntawm omega-3 fatty acids, uas tau pom tias txhawb lub plawv mob los ntawm kev txo qhov mob thiab txhim kho lwm cov cim rau kev mob plawv, xws li ntshav siab, triglycerides, thiab roj cholesterol. Polyunsaturated rog (xws li omega-3s) kuj ua si tseem ceeb hauv lub paj hlwb thiab kev txawj ntse. Qhov tseeb, cov menyuam uas tau txais cov tshuaj omega-3s txhua hnub tau nyeem cov kev txawj nyeem ntawv dua li cov uas tsis ua.
Luckily, feem ntau cov me nyuam nyiam taub dag, tshwj xeeb tshaj yog thaum lawv tau txais kev pab tawm lawv tawm ntawm lawv tus kheej taub dag.
Kev kho mob tawv nqaij
Taub dag noob yog ib qho ntawm cov khoom noj zoo tshaj plaws ntawm zinc. Zinc plays lub luag haujlwm tseem ceeb hauv kev tiv thaiv, lub qhov txhab-kho, thiab kev kho mob ntawm daim tawv nqaij los pab tswj xyuas cov kua roj hmab thiab txhawb cov tawv nqaij tshiab.Hole pumpkin noob (plhaub rau) zoo heev rau cov khoom noj txom ncauj, tab sis cov kab mob ntsev (tseem hu ua pepitas) ntau ntau yam.
Koj tuaj yeem nchuav pepitle pepitas ntawm yogurt, tsev cheese, cereal, los yog oatmeal, los yog ua rau koj tus kheej qis roj granola nrog pumpkin noob nyob rau hauv lub mix.
Yuav ua li cas Roast Pumpkin Seeds
Leej twg nco txog kev mus rau hauv lub taub dag thiab rub tawm cov kab tho? Qhov kuv nyiam tshaj plaws yog muab yaug tawm thiab muab ci rau lawv kom muaj qab ntxiab, ceev thiab yooj yim txom ncauj!
Ntawm no yog kuv daim ntawv qhia ua tsis pom ntsej muag Pumpkin Noob:
Koj xav tau dab tsi:
- Taub dag
- Carving riam
- Loj loj
- Colander
- Ci daim ntawv
Kauj ruam 1: Mus rau lub taub dag los yog sawv ntsug thiab tuaj yeem tawm koj cov taub dag.
Kauj ruam 2: Ua lub qhov cub kom txog 300 degrees. Nqa tawm ntawm koj lub taub hau. Yog tias siv lub taub dag me me, txiav cov taub dag rau hauv seem kom zoo dua rau cov noob.
Kauj Ruam 3: Scoop tawm cov lag luam thiab cov noob ntawm lub taub thiab hloov mus rau tus colander.
Kauj Ruam 4: Cais cov noob los ntawm cov vaj tsev, pov tseg hauv cov khib nyiab rau hauv ib lub tais me me thiab tawm hauv cov noob taum. Yaug lub noob ntim hauv cov dej txias. Tom qab muab yaug lawv, koj yuav xav tau lawv los so nrog daim ntawv so tes los yog daim ntaub.
Kauj Ruam 5: Maj mam txau koj cov ntawv ci nrog cov roj tshuaj tsis ruaj khov. Tshaj tawm koj cov noob taub dag nyob rau hauv ib qho txawm tias txheej, ces nchuav nrog ntsev kosher. Los yog nrog koj nyiam seasonings-tau muaj tswv yim siv qee yam ntawm kuv cov tswv yim hauv qab no!
Kauj Ruam 6: Ci rau 15 mus rau 20 feeb los yog kom txog thaum kub; txias tag nrho ua ntej noj mov. Pumpkin noob uas npaj txhij noj yuav yog qhov yooj yim heev thiab yoojyim rau tom los.Vim jazz txog koj taub dag gems ua ntej lawv ci hauv qhov cub?
Sim qee yam ntawm kuv nyiam flavour niam (rau txhua 2 mus rau 3 khob noob):
Qij thiab Tshuaj Ntsuab - toss nrog ⅓ khob Parmesan, 1 teaspoon qej hmoov, ½ teaspoon ntsev thiab 1 teaspoon koj nyiam tshuaj ntsuab zoo li rosemary los yog oregano
Ntsev thiab Vinegar - 1 teaspoon ntsev thiab 2 mus rau 3 tablespoons vinegar
Cinnamon Qab Zib - 1 teaspoon granulated qab zib thiab 1 teaspoon av cinnamon
Tex Mex Taco - toss nrog taco seasoning mix
Ntsim - ½ teaspoon qej hmoov, ½ teaspoon ntsev, ¼ teaspoon cayenne kua txob thiab 1 teaspoon txiv roj roj
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:
> Mats Johnson, li al. Omega 3/6 fatty acids uas yog nyeem ntawv hauv cov menyuam yaus: ib qho randomized, dig muag dig muag, tshuaj ntsuam ntshav hauv plawv 9-xyoo laus cov menyuam kawm ntawv hauv Sweden. Phau Ntawv Qhia Txog Tus Menyuam Kev Psychology thiab Kev Ntseeg, 2016.