Khoom noj khoom haus thiab dej haus, Ntsiab kawm
Suam ntawm cov zaub thiab txiv hmab txiv ntoo - tswvyim thiab nta
Zaub thiab txiv hmab txiv ntoo - lub feem ntau zoo qhov chaw ntawm cov as-ham, minerals, cov vitamins thiab fiber. Lawv, nrog rau cereals, legumes thiab ib co protein cov khoom, yuav tsum ua lub hauv paus ntawm peb cov zaub mov. Contrary kom nrov kev ntseeg, noj cov zaub mov muaj feem ntawm txiv hmab txiv ntoo thiab zaub, yuav ua tau heev varied (tab sis tsis tag nrho!). Txhua tus neeg pab pawg neeg yog yus muaj los ntawm tej khoom, muaj pes tsawg leeg, tsw, thiab loj hlob feature ntawm kev siv.
Yuav ua li cas yog lub txiv hmab txiv ntoo thiab zaub?
Ua ntej peb yuav nrog cov pab pawg kev faib tawm, koj yuav tsum to taub raws nraim li cas yog num. Nws yuav zoo li uas tsis muaj dab tsi nyuab. Zaub loj hlob nyob rau hauv lub vaj thiab siv los mus npaj yooj yim (savory) khoom noj khoom haus. Txiv hmab txiv ntoo - nws yog es lub khoom qab zib, qhov tsos, thiab lawv loj hlob nyob rau hauv lub ntoo (li txawv lawv yog hu ua cov "txiv hmab txiv ntoo"). Tseeb, lub ntsiab sib txawv peb muaj qhia. Tab sis muaj kev zam.
Yog li ntawd, kua txob loj hlob los ntawm lub zes qe menyuam ntawm lub paj. Tab sis qhov no yog ib tug ntshiab kos npe rau ntawm teej tug mus rau lub txiv hmab txiv ntoo. Kev txhais yuav ntaus nqi rau lawv, thiab dib, thiab txawm ntsuab taum! Zaub raws li nyob rau hauv ancient sij hawm twb hu ua succulent qhov chaw ntawm herbaceous nroj tsuag. Kom tsis txhob tsis meej pem, peb yuav paub qhov txawv nruab nrab ntawm ob classifications - scientific thiab ua noj. Yog li, Yog hais tias lub tswv yim kev faib ntawm txiv hmab txiv ntoo thiab zaub yuav diverge los ntawm koj li ib txwm lub tswv yim, tsis txhob xav tsis thoob. Cia li saib nws ntawm lub qhov muag ntawm botany, tsis yog ib tug ua noj.
zaub
Peb pib nrog lub fact tias cov zaub (thiab txiv hmab txiv ntoo) yog ib pab pawg neeg ntawm "nplua nuj qoob loo" tshaj thiab sib txawv ntawm cov grains, taum thiab lwm yam tsob nroj cov khoom. Txawm lawv saturation noo noo (mus txog 80-90% los yog ntau tshaj), zaub yog nplua nuj nyob rau hauv tseem ceeb cov as-ham. Ib tug loj ntau yam ntawm cov ntsiab (carbon, nitrogen, mineral ntsev thiab ntxiv mus.) Thiab dilute ua cov khoom digestible los ntawm tib neeg lub cev. Qhov no yog qho tseem ceeb heev thaum nws los txog rau muaj kuab thiab zoo noj haus.
Zaub: dab tsi yog qhov
Ib tug xov tooj ntawm tej yam tshwm sim ua rau nws ua tau rau faib tag nrho cov zaub rau hauv ob qho loj pawg: vegetative thiab generative. Nyob rau hauv ob nyob rau hauv cov zaub mov noj txiv hmab txiv ntoo (Inflorescences), thaum xub thawj - vegetative kabmob. Xav txog dab tsi zoo ntawm kev faib zaub. Cov nram qab no yuav pab kom peb nyob rau hauv no.
| Vegetative pab pawg neeg ntawm cov zaub | Lub npe ntawm cov zaub |
| tubers | Qos yaj ywm, Sweet qos, Jerusalem artichoke |
| cov hauv paus hniav | Carrots, radishes, turnips, beets, celery thiab thiaj li nyob. |
| daim ntawv | Allium (dos thiab qej) |
| Zaub pob (tsuas yog zaub cob pob, zaub paj thiab Kohlrabi) | |
| Zaub xas lav, spinach (cov no yog cov ntau yam ntawm zaub xas lav, spinach) | |
| Ntsim (coriander, tarragon, dill) | |
| Khoom noj qab zib (rhubarb) | |
| rhizomatous | dib qaub |
| kav | Asparagus, Kohlrabi |
| Generative artist zaub | Lub npe ntawm cov zaub |
| paj | Zaub cob pob, zaub paj |
| txiv hmab txiv ntoo | Cucurbits (taub dag, taub zucchini, dib, melon thiab watermelon) |
| Soob (txiv lws suav, kua txob, eggplant) | |
| Legumes (taum, taum mog, taum thiab zaub) | |
| Pob kws (maize) |
Siv cov kev faib tawm, koj yuav tsum tau tsim lawv tej khoom noj nyob rau tus yam ntxwv ntawm txhua pab pawg neeg thiab cov kev xav tau ntawm koj lub cev nyob rau hauv tej yam cov as-ham. Nyob rau hauv tas li ntawd, ib co zaub yog cov zoo dua thiab yooj yim dua mus zom, thaum lwm tus neeg yuav tsum tau ntau zog rau lub hom phiaj no.
Calorie ntau pab pawg ntawm cov zaub
Raws li koj paub, suav hais tias yog kev faib zaub tso cai rau lawv mus qhia tsis tau tsuas yog nyob ntawm seb uas yog ib feem ntawm cov khoom no yog siv nyob rau hauv cov zaub mov. Ntawm cov tseem ceeb tshaj plaws sib txawv, thiab ntsuas xws li lub zog tus nqi xam qhovkev nyob rau hauv ib tug tej pab pawg neeg.
Yog vim li cas, piv txwv li, qos yaj ywm yuav tsum tau mus noj nyob rau hauv moderation? Qhov no stems los ntawm lub siab calorie tuber, uas nws kuj yog. Nws nce mus txog 70-80 kcal ib 100 grams. Thiab peb siv ib feem, feem ntau (200-300 grams). Thiab yog hais tias peb npaj zoo-nyiam kib qos yaj ywm los yog fries, nws yog zoo dua tsis mus rau pib xam!
Cov hauv paus hniav sab nyob rau hauv calorie ntau ntau - hais txog 20-50 calorie ntau ntau ib 100 grams ntawm zaub. Nyob rau hauv lub dos, qhov no daim duab mas nws txawv heev. Yog li, lub caloric cov ntsiab lus ntawm Leeks yog 36 kcal, thaum lub qej nce mus txog ntau li ntau 149 kcal! Tiam sis peb yuav tsum tsis txhob cais los ntawm kev noj haus ntawm cov pab zaub, Ntxiv, nyob ib lub sij hawm rau koj noj 100 grams ntawm qej yuav tsum tseem sim.
Qhov loj tshaj ntau haiv neeg thiab tsis tsawg pab yam ntxwv rau cov pab pawg neeg ntawm txiv hmab txiv ntoo zaub. Nyob rau tib lub calorie cov ntsiab lus ntawm lawv tsawg heev - nyob rau nruab nrab nws yog hom twg los ntawm 15 mus rau 35 kcal. Yog li ntawd, zaub nyias (txiv lws suav, dib, kua txob, lwm yam) yuav tsum tau mus muaj xws li nyob rau hauv koj noj cov zaub mov kazhdodnevyny (yuav ua tau ntau tshaj li ib zaug ib hnub twg).
Paub qhov approximate calorie cov ntsiab lus ntawm txhua pab pawg neeg ntawm cov zaub, nws yog ib qho yooj yim los mus txiav txim uas lawv yog noj ntau ntau thiab nyob rau hauv loj qhov ntau thiab nrog dab tsi yog tsim nyog yuav tsum tau ceev faj. Nyob rau tib lub sij hawm muab ib co ntawm cov khoom (tib yam qos yaj ywm) vim lub high zog tus nqi yog tsis nqi nws, vim hais tias, nyob rau hauv tas li ntawd mus rau lub calorie ntau ntau nyob rau hauv nws ntau ntawm cov as-ham thiab vitamins. Tsis txhob, tab sis cais.
Lwm kev faib tswvyim zaub
Nyob rau hauv tas li ntawd rassmtotrennoy peb, muaj lwm kev faib tawm, raws li uas cov zaub yuav tau muab faib mus rau hauv nplawv thiab uas tsis yog-nplawv thiab ntsuab. Cov yav tas los xws li :. Carrots, beets, taub, taub zucchini, zaub paj, kav hauv paus thiab zaub txhwb qaib, thiab lwm yam Nrog rau kev siv ntawm cov zaub nyob rau hauv cov zaub mov yuav tsum tau kom zoo muab lawv nrog rau lwm cov khoom. Yog li ntawd, nyob rau hauv lub tuam txhab ntawm qab zib lawv muab koj xws li ib unpleasant txheej txheem, fermentation.
Rau ntsuab thiab uas tsis yog-nplawv muaj xws li tag nrho cov hom ntawm tshuaj ntsuab (zaub txhwb qaib, dill, kav zaub, zaub xas lav thiab thiaj li nyob.), Lws, tswb kua txob, dib, qij, dos, ntsuab taum mog. Qhov no pab pawg neeg ntawm cov zaub heev yooj yim absorbed ntawm lub cev thiab tag nrho nrog rau zoo tag nrho cov khoom - los ntawm cov tsiaj protein rau legumes thiab nplej.
Lub intermediate pab pawg neeg - ib tug thiaj li hu ua srednekrahmalistye zaub. Nws muaj xws li turnips, radishes, turnips, thiab ib co lwm tus neeg. Nyob rau compatibility ntawm cov zaub los ze zog mus rau lub ntsuab tshaj mus rau lub nplawv. Yog hais tias koj nyob nraum teem rau kev nplij siab nyob rau hauv lub plab thiab ib tug zoo plab zom mov, peb pom zoo kom hais tias koj ua tib zoo xyuas txhua yam ntawm cov pab pawg ntawm peb.
txiv hmab txiv ntoo
Qhov yooj yim txhais ntawm txiv hmab txiv ntoo yog: nws yog siav hluas txiv hmab txiv ntoo nroj thiab ntoo (los ntawm Latin Fructus - txiv hmab txiv ntoo.). Ntxiv mus, peb nqaim-minded saib yog sib txawv dog dig los ntawm lub botanical, uas yog ua tau dav. Yog hais tias lub faib zaub muaj tsuas zaub (nyob rau hauv lub li ib txwm txiav txim zoo), ntawm no peb yuav xav txog tag nrho cov txiv hmab txiv ntoo. Yog li ntawd, lawv hu ua thiab berries, thiab neeg rau, uas yog distinguished los ntawm lawv richness thiab kuj loj hlob nyob rau hauv cov ntoo thiab fab. Cov nram qab no yuav pab kom peb muab cov txiv hmab txiv ntoo ntawm tag nrho cov pab pawg.
| pab pawg neeg | Lub npe ntawm txiv hmab txiv ntoo |
| pome | Pears, apples, Quince |
| pob zeb | Duaj, plums, txiv ntoo qab zib, apricots |
| berries | Txiv pos nphuab, raspberries, gooseberries, currants, txiv quav ntswv nyoos, blackberries, thiab lwm yam .. |
| nuciferous | Hazel, hazelnuts, walnuts, almonds, ntoo thuv, txiv laum huab xeeb, pistachios, thiab lwm tus neeg. |
| Subtropical thiab teb chaws sov (nyob rau hauv ib tug nyias muaj nyias ib pab pawg neeg vim hais tias ntawm yuav tsum tau rau tej climatic tej yam kev mob ntawm lawv cov sau qoob) | Txiv qaub, txiv kab ntxwv thiab lwm yam citrus txiv hmab txiv ntoo, pomegranates, persimmons, txiv tsawb, figs, hnub thiab thiaj li nyob. |
Ib suam ntawm txiv hmab txiv ntoo thiab zaub yuav pab peb pom li cas ntau haiv neeg pawg no ntawm cov zaub mov. Txhua xaiv pab pawg neeg ntawm txiv hmab txiv ntoo nws muaj nws tus yam ntxwv. Yog li ntawd, piv txwv li, lub noob txiv feem ntau calorie ntau ntau. Lawv lub zog tus nqi yuav ua tau mus 600 calorie ntau ntau thiab ntau yam ntxiv! Nws yog yog li ntawd ib qho tseem ceeb kom tsis txhob rau lawv nyob rau hauv lawv cov khoom noj. Nyob rau hauv tas li ntawd, ceev - ib tug heev hnyav khoom rau peb lub cev.
Tsis yog txhua txhua txiv hmab txiv ntoo qab
Lwm haum ntau kev faib faib lawv mus rau hauv txiv hmab txiv ntoo qab zib, semi-qab zib thiab qaub. Xeem feem ntau lug sawv cev nyob rau hauv peb lub teb chaws.
Thov paub txog lub chav ua noj
Yog hais tias koj paub lub faib ntawm tshiab txiv hmab txiv ntoo thiab zaub, koj tau yooj yim tsim koj noj raws li lub hauv paus ntsiab lus ntawm cov khoom noj kom. Kuv yuav tsum tau noj no cov zaub xam lav additive los yog zoo dua kom tsis txhob me me feem? Pab qos yaj ywm rau ntawm seb lub sab zaub mov mus rau cov nqaij los yog taum?
Nyob rau cov teeb meem, koj yuav tau yooj yim them taus los teb. Yog hais tias koj kawm cov kev txawj ntse peb tau qhia nyob rau hauv tsab xov xwm, ces tsis ntev koj yuav muaj kev faib tais diav los ntawm cov zaub thiab txiv hmab txiv ntoo. Ib txhia yuav ua lub hauv paus ntawm kev noj haus, lwm tus neeg yuav tshwm sim nyob rau hauv nws tsawg thiab mensheh ntau. Peb cia siab tias cov ntaub ntawv tau pab rau koj thiab koj kev kho mob.
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