Raws li kev txheeb cais, cov nqi khoom noj hauv khw muag khoom Lavxias yog nce ntxiv. Cov kws tshaj lij piav qhia txog cov qauv no los ntawm kev sib pauv ceev thiab tsis muaj zog ntawm cov nqi ruble, nrog rau kev sib tw tsis tseem ceeb ntawm cov neeg tsim khoom hauv tsev. Cov lus nug ntawm cov khoom lag luam twg pheej yig yog qhov cuam tshuam niaj hnub no rau ntau tus - ob qho tib si rau cov tsev neeg tau nyiaj tsawg thiab rau cov neeg uas tsuas xav khaws nyiaj.
Cov Lus Qhia
Kauj ruam 1
Ib qho ntawm cov khoom pheej yig yog cov khoom qab zib. Nyob rau hauv cov nqe lus ntawm tus nqi-txiaj ntsig piv, pearl barley thiab barley groats (crushed pearl barley) yog nyob rau hauv cov hmoov txhuas ntawm cov cereals. Lub barley los ntawm cov khoom lag luam no tau suav hais tias yog kev ua lag luam ua tau txiaj ntsig zoo tshaj plaws. Nws muaj cov hmoov txhuv nplej siab, proteins, pov thawj B thiab A, nrog rau ntau cov zaub mov, suav nrog iodine thiab phosphorus. Qhov yooj yim tais ntawm cov cereals no yog porridge. Nws yog tshwj xeeb tshaj yog cua thaum siav los ntawm presoaked cov nplej ntau. Koj tuaj yeem ua lub hearty hlaws barley kua zaub nrog nceb. Nws yuav raug nqi yuav luag tsis muaj dab tsi yog tias koj qhuav nceb rau lub caij ntuj no. Tsis tas li, hlaws barley tuaj yeem siv los ua perlotto (piv rau risotto).
Kauj ruam 2
Oatmeal tseem muaj ntau yam zaub mov noj. Cov no suav nrog: fiber ntau kev noj haus; kab kawm (phosphorus, magnesium, hlau, calcium, zinc, sodium); cov vitamins E, PP, pawg B, PP, E; cov amino acids tseem ceeb; tshuaj tiv thaiv kab mob; cov nqaijrog; soluble fiber uas pab ntxuav lub cev. Cov cereals no tau siv los npaj cov zaub mov yooj yim, zaub mov noj qab nyob zoo - oatmeal. Nws kuj tuaj yeem siv los ua kom zoo nkauj. Cov nqi rau cov khoom no hauv ntau lub khw muag khoom yog feem ntau sib txawv. Txuag nyiaj, nws yog qhov zoo dua yuav oatmeal tsis yog nyob rau hauv ntim ntim ci, tab sis hauv cellophane zoo tib yam, nyiam dua los ntawm qhov hnyav.
Kauj ruam 3
Ntau cov zaub kuj tseem pheej yug. Beets, carrots, zaub qhwv dawb, cucumbers, radishes - tag nrho cov khoom lag luam no tsuas yog ua rau yuag hauv cov khoom noj. Cov zaub muaj cov calories tsawg, uas yog qhov tshwj xeeb tshaj yog rau cov neeg uas ua raws li lawv daim duab. Nyob rau tib lub sijhawm, lawv muab txoj kev xav ntawm satiety. Cov zaub tuaj yeem muab ntuav ua kom sov, ua kom ci, thiab kua zaub qab thiab cov zaub ntses vitamin kom ua los ntawm lawv. Cov khoom pheej yig muaj xws li qos yaj ywm, uas tuaj yeem siv tau los npaj ntau yam tais diav. Yuav kom txuag tau nyiaj, nws zoo dua los yuav zaub hauv khw lossis hauv khw muag khoom hauv kev lag luam. Muaj koj kuj tuaj yeem yuav cov txiv hmab txiv ntoo raws caij nyoog, uas kuj pheej yug.
Kauj ruam 4
Hais txog cov khoom lag luam pheej yig, qe nqaij qaib kuj tseem muaj nqis ntxiv. Lawv yooj yim los npaj siv ib qho ntawm ntau txoj kev: nyuaj-hau, hauv ib lub hnab, nplai qe, omelet, ua ib feem ntawm ntau cov tais diav. Cov khoom no yog qhov chaw ntawm cov roj ntshiv, riboflavin, vitamin B12 thiab phosphorus.
Kauj ruam 5
Mov ci yog ib yam ntawm cov khoom lag luam pheej yig. Tsis tsuas yog cov qhaub cij ib txwm muaj peev xwm ua los ntawm cov khob cij dub thiab dawb. Koj tuaj yeem ua kom cov ntsej muag ua kom tawm hauv nws los ntawm kev txhuam los ntawm qej cloves thiab siv lawv ntxiv rau cov kua zaub lossis zaub nyoos. Tsis tas li, nkig thiab ntxhiab croutons tau los ntawm cov khoom no. Lub ncuav ci tsis tshua zoo rau tsim croutons thiab croutons.
Kauj Ruam 6
Xav siv nyiaj, koj tuaj yeem yuav cov zaub mov kaus poom. Taum los yog ntses liab salmon hauv soob yog zoo meej rau kev ua lub siab nyiam ua kua lossis ua ib sab zaub mov, thiab cov pob kws cov kaus poom tuaj yeem siv los ua lub teeb ci nrog cov crab nrog. Thaum nws los txog rau cov kaus poom seaweed, cov khoom no muaj cov txiaj ntsig zoo heev. Cov no suav nrog potassium, iodine, silicon, magnesium, calcium, phosphorus, zinc, hlau.
