Calories thiab Lawv Cov Kev Pab Noj Qab Haus Huv
Zaub pob qoob no tau nyob rau ntau pua xyoo, ua ntej pib cog qoob rau 1700. Koj tuaj yeem muas zaub ntsej muag hauv lub hnab nrog txhua tus neeg hlav tuaj yeem tuaj yeem nqa nws cov quav txha los yog koj tuaj yeem muas lub pob zeb ntsev pob, neatly sab ntawm sab ntawm kab. Ua li cas, lawv tsim muaj zog tsw thiab khub zoo nrog nqaij thiab ceev.
Frozen Brussels sprouts yuav muaj txhua xyoo ntev. Muaj ntau ntau yam tshiab ntawm cov zaub pob tshiab hauv Brussels, uas ntev tshaj plaws yog Lub Kaum Ib Hlis Ntuj mus txog Lub Ob Hlis.
Zaub pob taum luv hauv cov carbohydrate thiab calorie ntau ntau thiab muaj ib qho loj ntawm cov kua filling.
| Zaub Cov Khoom Noj Zaub Mov | |
|---|---|
| Kev Pab Cuam 1 lub khob ua tsis muaj rog (155 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 56 | |
| Calories los ntawm Rog 7 | |
| Tag Nres Rog 0.8g | 1% |
| Saturated roj 0.1g | 1% |
| Polyunsaturated rog 0.3g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 33mg | 1% |
| Tshuaj Muaj Zauv 491.83mg | 14% |
| Carbohydrates 11g | 4% |
| Noj haus Fiber 4.1g | 16% |
| Qab qab zib 2.7g | |
| Protein 4g | |
| Vitamin A 24% · Vitamin C 160% | |
| Calcium 6% · Iron 10% | |
> * Raws li 2,000 calorie diet | |
Ib lub khob ntawm pob kws ncuav qab zib, ua rau tsis muaj rog, muaj li 56 calorie ntau ntau thiab 4.1 grams fiber ntau, ua rau nws muaj calorie tsawg tsawg, zaub mov muaj fiber ntau. Xav txog ntau npaum li cas rog koj siv thaum npaj zaub ua pob tawb, ntau yam zaub mov hu rau butter thiab nqaij npuas kib thiab ua sai sai no ua cov zaub mov qes tsawg calorie ib.
Cov Nyiaj Noj Qab Haus Huv ntawm Brussels Sprouts
Zaub pob tawg yog ib qhov chaw zoo tshaj plaws ntawm fiber, muaj li ntawm 16 feem pua ntawm koj cov kev tu ncua txhua hnub hauv ib lub khob uas siav.Fiber yog qhov tseem ceeb tshaj plaws ntawm carbohydrate uas pab kom koj tag nrho, rub tawm cov roj cholesterol tawm ntawm lub plawv, tswj kev tso quav, thiab pab tau kom tswj ntshav qab zib.
Lawv yog ib qho zoo heev ntawm vitamin C thiab vitamin K , nrog ib lub khob muab ntau tshaj li hnub uas yuav tsum tau txhaj cov vitamins. Vitamin C yog ib qho tseem ceeb hauv cov dej vitamin uas tsim kho cov ntaub so ntswg, txhawb kev tiv thaiv thiab tuaj yeem pab tiv thaiv kev laus. Vitamin K yog ib qho tseem ceeb heev uas muaj roj ua kua dej uas ua rau lub luag hauj lwm ntawm cov pob txha thiab cov ntshav khov. Rau cov neeg nyob rau hauv Coumadin, nws tseem ceeb heev kom koj cov vitamin K kom tsawg. Tsom kom noj tib qho cov zaub ntsuab ntsuab, xws li zaub pob, zaub paj, zaub ntsuab, thiab lwm hnub.
Lawv kuj yog ib qhov chaw muaj vitamin A heev, folate, thiab manganese, thiab ib qhov chaw zoo ntawm vitamin B6 thiab thiamine.
Tsis tas li ntawd, Zaub pob taum me yog ib qho ntawm cov khoom txawb uas tau pom muaj los tua cov kab mob cancer. Muaj qee yam ua pov thawj tias qhov no yuav ua tiav qhov yog ua kom muaj cov enzymes hauv daim siab, uas khi rau carcinogens.
Cov Lus Nug Txog Cov Zaub Tawm Sai
Kuv ua li cas tiv thaiv kom kuv cov qoob loo tsis tuaj yeem ua npau taws, ntsuab, thiab nqaij?
Tus yuam sij rau kev ua zoo saib zoo nkauj thiab flavorful Brussels yog kom tsis txhob overcooking. Ua noj ua haus ntau dhau yuav ua rau cov xim kom ploj, hnyav sab nraud thiab khaki hauv qhov.
Los txo lub sijhawm ua haujlwm koj tuaj yeem ua koj daim ntawv cog lus ua pob ua ntej thawj zaug.
Qhov no yuav pab kom tau kaj ntug hauv lawv, thiab. Muab lawv tso rau hauv cov dej npau npuav kom ntev li 30 feeb thiab tom qab ntawd muab lawv tso rau hauv chav dej da dej kom qeeb rau txoj kev ua noj. Thaum koj npaj los npaj lawv rau noj, ua noj lawv li koj xav tau thiab pab lawv tam sim ntawd.
Xaiv thiab Khaws Cov Zaub Tos Sai
Zaub pob qe tuaj yeem yuav noj tshiab lossis khov. Xaiv me me, khov khov loj uas muaj compact thiab hnyav. Qhov zoo tshaj plaws loj me me yog 3/4 rau 1 1/2 nti (2 mus rau 4 centimeters) nyob rau hauv lub cheeb. Lawv yuav tsum tshwm ntsej muag ci thiab dawb ntawm txoj kev tsis sib haum.
Khaws cov zaub mov tsis tuaj yeem tso rau hauv lub thawv txias hauv lub tub yees.
Siv li ntawm peb lossis plaub hnub.
Txoj Kev Noj Qab Haus Huv Rau Cov Zaub Npaum Zaub
Cov zaub ua tuaj ywj pheej tuaj yeem yuav steamed, roasted, do-kib, lossis shredded siv hauv slaws. Lawv yog cov khoom noj khoom haus nrov rau cov khoom noj tsis tshua muaj neeg noj cov zaub mov, tej zaum vim lawv cov nplua nuj, muaj lub siab thiab muaj zog, muaj lub cev zoo. Noj lawv tsuas muaj me ntsis ntsev, kua txob, thiab roj txiv roj los yog zoo nkauj los ntawm kev ntxiv lub plawv zoo noj qab haus huv thiab cov txuj lom.
Tsom kom tsis txhob muaj calorie ntau ntau, zaub mov muaj roj rog uas siv ntau npaum li cov butter, cheese, cream, los yog nqaij zoo li nqaij npuas kib. Cov zaub mov no muaj peev xwm heev hauv calorie thiab tsis zoo rog.
Zaub mov txawv nrog Brussels Sprouts
Ntau tus neeg ua rau lub ntsej muag qaub thaum lawv xav txog zaub pob qe, tab sis cov zaub no yog noj qab haus huv thiab qab thaum npaj kom zoo. Muab koj cov nroj tsuag ua kom tiav thiab sim ua nrog cov zaub mov txawv no.
- Ib qho yooj yim Roasted Brussels Sprouts
- Brussels Ncauj Hlav
- Shredded thiab Roasted Brussels Sprouts nrog Toasted Almonds thiab Parmesan
> Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 617.