Spinach - ib qho khoom muaj nqis tiag tiag ntawm cov vitamins thiab kab kawm. Nws cov txiaj ntsig kev loj hlob ntawm ib tus menyuam yaus yog qhov nyuaj tshaj.
Nws yog tsis rau greenery, raws li yog feem ntau ntseeg, tab sis rau zaub thiab yog nrov heev nyob rau hauv European thiab American cuisine.
Nyob rau hauv Russia, ob peb paub txog cov khoom sib zog ntawm cov nroj tsuag no thiab txog qhov tseem ntawm nws nyob rau hauv cov me nyuam txoj kev noj haus. Tsab ntawv xov xwm yuav qhia koj seb yog siv cov zaub ntsuab, thiab lub hnub nyoog li cas nws tuaj yeem nkag rau hauv cov khoom noj khoom haus ntxiv.
Los ntawm hnub nyoog li cas kuv muab tau?
Qhov tshwj xeeb muaj pes tsawg ntawm cov zaub no ua rau nws tshwj xeeb tshaj yog rau kev noj qab haus huv thiab kev loj hlob ntawm tus me nyuam. Nws muaj ib qho txiaj ntsig ntawm kev tsim tawm ntawm lub hauv paus ntawm lub cev ntawm tus me nyuam, nws cov hlab plawv, qhov chaw ua hauj lwm ntawm txoj hnyuv. Cov nplooj ntoos no kuj pab cov menyuam yaus mob cem quav, vim tias nws muaj fiber ntau.
Feem ntau cov menyuam yaus cov menyuam yaus tuaj yeem pom zoo tias cov me nyuam yuav tsum tau qhia cov zaub ntsuab, pib nrog rau lub hli tsuas yog tom qab tus me nyuam tau sim lwm cov nplooj zaub. Tab sis txawv teb chaws manufacturers ntawm tus me nyuam noj zaub mov muaj xws li spinach nyob rau hauv lauj kaub tais diav nrog qos yaj ywm, tsim rau cov me nyuam los ntawm 4 lub hlis.
Nws yog ib qhov tsim nyog yuav tau pib taw qhia tsuas yog nrog cov zaub ua tiav, uas yog nyob rau hauv daim ntawv ntawm mashed qos yaj ywm los yog kua zaub. Thawj thawj zaug, qhov tsawg kawg nkaus koob yog txaus (1ch.l.). Txawm hais tias spinach tsis yog cov khoom ua xua, ib tus neeg tsis kam tsis raug cais tawm. Thaum tsis muaj qhov tshuaj tiv thaiv, cov tshuaj txhua hnub yuav maj mam nce mus rau 50g.
Fresh spinach nplooj yog nkag tau rau hauv cov ntawv qhia ntawm ib tug me nyuam tshaj li ob xyoos. Zaub ntsuab pom zoo kom ntxiv rau zaub nyoos hauv qhov kev faib ua feem ntawm 50g ntawm nplooj ib 200g ntawm lettuce.
Nws tseem ceeb heev! Spinach cov tais diav tsis pom zoo muab tus me nyuam ntau tshaj ob zaug ib lub lim tiam.
Koj tuaj yeem muab koj tus menyuam mos tsuas npaj tau cov zaub mov tshiab.
Cov txiaj ntsig
Qhov tseem ceeb ntawm spinach yog hais txog nws muaj pes tsawg leeg. Cov ntsiab lus ntawm cov muab kev pab cuam (rau 100 g ntawm ib yam khoom):
- Vitamins (mg):
- A - 0.75;
- B1 - 0.1;
- B2 - 0.25;
- C - 55;
- E - 2.5;
- B3 - 1.2;
- B4 - 18;
- B5 - 0.3;
- B6 - 0.1;
- B9 - 80;
- K - 483;
- H - 0.1.
- Cov zaub mov (mg):
- Poov tshuaj - 774.
- Calcium - 106.
- Magnesium - 82.
- Phosphorus - 83.
- Sodium - 24.
- Hlau - 3.5.
- Zinc - 0.53.
- Selenium - 0.001.
- Tooj liab - 0.013.
- Manganese - 9.
- Iodine - 0.02.
- Zaub mov muaj nqis (ib 100 g ntawm khoom):
- Calories - 23 kcal.
- Proteins - 2.9 g.
- Rog - 0.3 g.
- Carbohydrates - 2 g.
- Dietary fiber - 1.3 g.
- Dej - 91.6 g.
Yog li, spinach nyob rau hauv tus me nyuam mos khoom noj khoom haus contributes:
- normalization ntawm metabolism hauv;
- kev tiv thaiv ntawm rickets thiab tsim ntawm cov pob txha muaj zog thiab cov hniav;
- kev tiv thaiv tsis muaj zog;
- kev kho mob ntawm anemia;
- relieving cem quav.
Tsis tas li ntawd nyob rau hauv cov nyob tus yeees ntawm spinach muaj lutein, txhawb kev tiv thaiv, kev noj haus fiber ntau. Nws ntseeg hais tias cov antioxidants uas muaj nyob rau hauv cov zaub tiv thaiv qhov tshwm sim ntawm oncology. Qhov zoo ntawm spinach muaj xws li nws cov roj calorie cov ntsiab lus, yog li rog nyhav tsis hem tus me nyuam.
Tsis tas li ntawd, koj yuav tsum ntxiv rau daim ntawv no ib qho nyhav toning, me ntsis ua kom tsis muaj mob, pab daws kev ntxhov siab thiab kev puas siab puas ntsws, tswj cov thyroid caj pas.
Nws puas ua tau thiab thaum twg?
Lub ntsiab disadvantage ntawm spinach yog muaj oxalic acid. Vim li no, nws tsis tuaj yeem pub rau cov me nyuam uas muaj kab mob hauv lub raum los yog mob ntawm cov hlab ntsha. Tsis tas li ntawd, qhov no nplooj ntoos zaub yuav ua mob rau kev noj qab haus huv ntawm cov menyuam uas muaj kab mob siab, mob rau ntawm txoj hnyuv. Txawm li cas los, ib qho kev tshaj ntawm oxalic acid yog pom xwb nyob rau hauv qub nplooj ntawm spinach, thiab nyob rau hauv cov tub ntxhais hluas nws yog heev me me.
Nws tseem ceeb heev! Oxalic acid tuaj yeem ua tsis tau zoo los ntawm kev ntxiv mis los yog qab zib rau ib phaj. Cov no yog cov khoom xyaw uas tseem ceeb ntawm txhua tus me nyuam cov khoom qab zib.
Dab tsi yog muab tso ua ke thiab yuav siv li cas?
- Fresh Spinach Nws mus zoo nrog cov kev kawm thawj zaug thiab zaum ob. Tab sis nyob rau hauv daim ntawv tshiab, cov me nyuam tsis nyiam nws vim hais tias ntawm obscenity. Ua ntej siv, koj yuav tsum txheeb tawm cov nplooj, tshem cov qub. Fresh spinach tsuas yog muab cia rau hauv lub tub yees kom tsis pub ntev dua 2 hnub, yav tas los qhwv rau hauv parchment los yog nyob rau hauv ib ntswg nchuav. Txwv tsis pub, nws tsim cov ntsev uas tsim kev puas tsuaj rau lub cev, tsis yog rau tus menyuam nkaus xwb, tab sis kuj yog cov laus.
Thaum muaj hnub nyoog ntxov, tshiab spinach yog zoo dua tsis pub me nyuam. Koj tuaj yeem tau ntxiv rau cov zaub mov rau cov menyuam yaus txij li ob xyoos, tsis tshaj li ob zaug ib lub lim tiam thiab tsuas yog cov nplooj yau xwb tsis tshaj 5 cm ntawm qhov ntev.
- Qhuav spinach siv raws caij nyoog rau ntses, nqaij lauj kaub tais diav, cereal thiab sab zaub mov. Fresh nplooj yog ua tib zoo xaiv, ntxuav thiab qhuav nyob rau hauv huab cua ntshiab los yog nyob rau hauv ib tug tshwj xeeb tshuab ziab khaub ncaws.
Cov tshuaj qhuav qhuav raug khaws cia rau hauv ib lub thawv rau hauv qhov chaw tsaus thiab, yog tias tsim nyog, hauv av, ntxiv rau zaub mov li ob peb feeb ua ntej qhov kawg ntawm kev ua noj. Qaug zaub spinach raug pom zoo los muab cov menyuam yaus hauv 1 xyoos hauv cov hoob kawm tseem ceeb.
Khov nab kuab yog zoo nyob rau hauv hais tias nws retains nws muab kev pab cuam thiab saj thaum khov. Cov khov nab kuab tau ntxiv rau cov tais diav rau cov menyuam yaus. Tab sis nws tsis pub cia cov zaub ntsuab hauv lub lub taub yees txias ntev dua 3 lub hlis. Thaum noj nws yog tsim nyog los coj mus rau hauv tus account uas khov zaub ntsuab yuav tsum tau noj 2 zaug tsawg dua tshiab.Thaum koj coj nws tawm ntawm lub tub yees, koj yuav tsum muab nws tso rau hauv ib lub tais kub, vim tias thaum lub sij hawm ua ntej tho yaj, spinach loses ntau vitamins.
- Boiled spinach raws li zoo li khov, tsis poob nws cov as-ham. Thawj cov dej yuav tsum tau muab pov tseg thiab mus rhaub dej tshiab. Qhov no yuav tau tshem ntawm nitrates nyob rau hauv cov nplooj. Cov nplooj ntsuab tshiab nrog cov xim tsis zoo yog tsim rau ua noj rau cov me nyuam. Spinach yog boiled sai sai, yog li tab nyob rau hauv lub zaub mov tshwm sim nyob rau thaum xaus ntawm ua noj ua haus.Rau cov menyuam mosliab txog li ib xyoos, cov qos yaj ywm thiab souffles nrog spinach thiab nqaij los yog zaub yog npaj, lawv ntxiv rau cov kua qab zib. Cov me nyuam loj tuaj yeem noj khoom noj nrog cov zaub ntsuab, pies, zaub nyoos thiab cov nplooj zaub xwb sau nrog ntau yam ntsaws, piv txwv, qe pate los yog cheese.
Khov nab kuab yog zoo nyob rau hauv hais tias nws retains nws muab kev pab cuam thiab saj thaum khov. Cov khov nab kuab tau ntxiv rau cov tais diav rau cov menyuam yaus. Tab sis nws tsis pub cia cov zaub ntsuab hauv lub lub taub yees txias ntev dua 3 lub hlis. Thaum noj nws yog tsim nyog los coj mus rau hauv tus account uas khov zaub ntsuab yuav tsum tau noj 2 zaug tsawg dua tshiab.Cov kauj ruam ua qauj ruam rau me nyuam noj mov
Smoothies
Cov khoom xyaw:
- cov tub ntxhais hluas zaub ntsuab - 1 pawg;
- txiv tsawb - 1 pc .;
- mis nyuj - 1.5 st.
- zib ntab - 1 tsp;
- txiv qaub kua txiv - 2 tbsp.
Ua noj ua haus:
- Yaug lub spinach zoo, cais los ntawm lub qub nplooj thiab qhov chaw nyob rau hauv ib tug blender.
- Ntxiv sliced txiv tsawb rau zib ntab, zib mu thiab txiv qaub kua txiv.
- Zaws txhua yam nrog ib rab, ces ncuav mis nyuj thiab tuav tus txheem ntawm rab dua.
Ua haujlwm smoothies tam sim ntawd, vim thaum lub sij hawm cia, spinach loses nws cov xim thiab cov khoom sib.
Peb muab los saib ib qho video txog qhov ntawd. Yuav ua li cas kom spinach smoothie rau tus me nyuam:
Nqaij Qaib Soup
Cov khoom xyaw:
- spinach - 1 pob los yog 1 tablespoon khov;
- 1 pc qe;
- mis nyuj - 30 ml;
- boiled nqaij qaib nqaij, tws nyob rau hauv ib tug blender - 0.5 tbsp.;
- ib cov ntsev ntawm ntsev;
- butter rau greasing daim ntawv.
Ua noj ua haus:
- Spinach briefly steamed nyob rau hauv ib lub thawv nyob rau hauv lub hau.
- Tag cov qe ntsev, ntsev thiab mis nyuj rau nqaij qaib, tuav zoo.
- Cais, tuav lub protein kom txog thaum npaus thiab, tov, ntxiv rau qhov sib tov.
- Tom qab ntawd ncuav txhua yam rau hauv daim ntawv ua ntej roj.
- Noj cov souffle nyob rau hauv ib ob chav boiler, npog nrog lub hau. Los yog muab daim ntawv tso rau hauv ib lub taub ntim dej thiab muab tso rau hauv qhov cub rau 30 feeb ntawm qhov kub ntawm 180 ° C).
Qhov kev sib tw no yuav tau txais txiaj ntsim los ntawm cov me nyuam yaus uas tseem tsis paub xyaw zaub mov zoo li cas.
Casserole
Cov khoom xyaw:
- tshiab spinach - 500 gr;
- qab zib - 2 tablespoons;
- qe - 2 pcs;
- noodles - 100 g;
- kua txiv hmab txiv ntoo ntawm ib tug txiv qaub;
- butter rau greasing daim ntawv;
- ib pinch ntawm ntsev.
Ua noj ua haus:
- Spinach nplooj, yaug, chop thiab boil rau 3-5 feeb. Tuav tawm cov dej thiab zom hauv ib rab.
- Ncuav txiv qaub kua txiv.
- Yeej qe nrog qab zib.
- Boil noodles, ntws dej.
- Tag nrho cov mix, ntsev.
- Muab lub txiaj ntsim ntawm lub cev ua ntej tso rau hauv daim ntawv sau ua ntej.
- Ci hauv qhov cub rau 20 feeb ntawm 180 ° C.
Lwm cov nplooj zaub
Ntxiv nrog rau spinach, muaj ntau lwm cov zaub uas tseem ceeb heev rau cov menyuam yaus. Beijing thiab zaub paj ntsuab, zaub paj, nplooj zaub ntsuab, zaub dej, nplooj ntoos cov nplua nuj tau yooj yim heev hauv cov hlau digestible, calcium thiab vitamins, tshwj xeeb tshaj yog tsim nyog rau txoj kev loj hlob ntawm tus me nyuam.
Yog li, Spinach yog ib qho ntawm cov khoom muaj nqis tshaj plaws ntawm cov zaub nplooj. Vitamins thiab minerals nws muaj nyob rau hauv loj qhov ntau. Tab sis vim yog vim tsis muaj qhov qhia tau meej, feem ntau cov me nyuam tsis kam noj nws. Txawm li cas los xij, txawm tias ib qho ntsiab lus me me ntawm cov khoom no hauv cov me nyuam txhua hnub cov ntawv qhia yuav ua rau kev noj qab haus huv ntawm tus me nyuam thiab yuav muaj kev cuam tshuam rau nws txoj kev loj hlob.
