Nyob rau lub caij ntuj no, nws yog ib qho tseem ceeb kom noj ntau yam zaub mov rau cov zaub mov muaj txiaj ntsig zoo. Zaub cob pob muaj cov khoom muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo rau lub cev. Npaj rau lub caij ntuj no siv kev ua kom tsis txhob poob siab, nws khaws nws cov tsos thiab txhua yam muaj txiaj ntsig. Sim koj tus kheej kom noj qab thiab lub teeb ua kom qab los ntawm cov zaub pob zoo nkauj heev.
Zaub cob pob, los yog belongs rau zaub txhua xyoo qoob loo ntawm cov tsev neeg cabbage. Nws yog nplua nuj nyob rau hauv cov vitamins, loj heev-thiab microelements, indigestible fiber thiab organic acids.
Yuav ua li cas kom khov broccoli
Nws yog hau, steamed, kib, ci, ntxiv rau zaub nyoos, kua zaub, ncuav qab zib. Nws yog siv hauv cov kua ntsw, soufflés thiab raws li kev kho kom zoo nkauj rau ib sab zaub mov. Los ntawm kev siv zaub qhwv rau pluas tshais, koj tuaj yeem tau txais cov zaub mov tiav uas yuav tshem tawm qhov kev xav ntawm kev tshaib plab rau lub sijhawm ntev thiab muab lub zog rau koj. Thaum noj su, nws yuav npaj rau koj thiab pab koj kom tsis txhob muaj ntau dhau. Rau noj hmo, muaj noj zaub xam lav lossis khoom qab zib, nws yuav ua rau koj pw tag nrho thiab tsis sau koj lub plab.
Nws yog ib qho tseem ceeb heev uas yuav tsum tau kib zaub cob pob ua ntej siv nws hauv daim ntawv qhia thiab tsis tig nws mus rau hauv porridge. Txhawm rau ua qhov no, koj yuav tsum txo qis cov zaub qhwv khov hauv dej npau npau, dej qab ntsev thiab rhaub kom tsis pub ntau tshaj 6-8 feeb. Tom qab ntawd sai sai tso cov dej npau npau thiab muab cov dej txias txias (koj tuaj yeem pov cov dej khov).
Nuances
Ua zaub cob pob ua rau qab thiab sai, koj yuav tsum nco qab qee txoj kev:
- lub sijhawm ua noj nyob ntawm qhov loj ntawm zaub;
- yog hais tias ua siav hauv batter, ces tsis txhob defrost, poob rau hauv lub khob noom cookie thiab kib;
- yog tias siav hauv lub lauj kaub, tom qab ntawd defrost tsuas yog ib nrab ntawm lub microwave;
- thaum ua noj, muab zaub broccoli kawg.
Ib tug faded tsos ntawm inflorescences, me ntsis rau ntawm zaub qhia nws deterioration. Nws yog qhov zoo dua rau tsis kam siv xws li lub taub hau ntawm zaub qhwv.
Daim ntawv qhia classic nrog qej
Cheebtsam:
- 300 grams ntawm zaub cob pob;
- 2-3 cloves ntawm qej;
- 70 ml ntawm cov roj zaub;
- ntsev, seasonings mus saj.
Kauj ruam zuj zus:
- Boil lub inflorescences rau hauv salted dej rau 5 feeb.
- Ntawj txias hauv lub tais dej thiab dej khov, quav dua ib sab.
- Quav lub qej zoo, kib rau 60 feeb hauv cov roj kub.
- Muab cov zaub qhwv inflorescences tso rau hauv saucepan, sauté tshaj li qhov sov nruab nrab li 2-3 feeb. Thaum me ntsis browned, hloov mus rau ib lub phaj.
Daim ntawv qhia no yog qhov yooj yim thiab nrawm los npaj. Haum rau ntses, nqaij, nqaij qaib. Xaiv ib qho ntxiv tau turmeric thiab drizzle tshaj nrog Greek yogurt.
Stewed zaub nrog zaub cob pob
- zaub qhwv - 150 g;
- carrots, dos - 1 pc.;
- ntsuab peas, taum (khov) - 70g txhua;
- dej haus - 50 ml;
- ntsev, chili, tshuaj ntsuab qhuav.
Kev ua zaub mov noj ib tog zuj zus:
- Immerse khov zaub qhwv hauv dej txias rau ob peb feeb, faib rau hauv inflorescences. Txiav cov hauv paus dos, carrots rau hauv me me.
- Ncuav roj rau hauv lub lauj kaub frying, tshav kub, muab cov dos thiab kib kom txog thaum pob tshab. Ntxiv cov carrots, kib tshaj cov cua sov rau ib feeb, npog, simmer rau 3 feeb dua tsawg cua sov.
- Ntxiv taum, ntxiv dej, simmer, npog rau 4 feeb. Ntxiv kua txob, zaub qhwv, ntsev, ntxiv cov txuj lom, sib tov zoo. Simmer rau ob peb feeb thiab pab ua zaub xam lav sov. Pab koj tus kheej!
Nws mus zoo nrog hau qos, ntses, nqaij. Koj yuav tau txais txoj kev xaiv khoom noj txom ncauj yooj yim.
"Quiche" nrog zaub cob pob
Cov khoom xyaw rau lub khob noom cookie:
- hmoov nplej - 1 iav;
- roj - 100 grams;
- ntsev, qab zib - ib de;
- dej khov - 60 ml.
Txog kev sau:
- zaub qhwv - 1 lub taub hau ntawm zaub qhwv;
- qe - 4 pcs.;
- cream, mis nyuj 1 tbsp txhua;
- grated cheese (mozzarella, parmesan los yog chadder) - 0.5 khob txhua;
- ntsev, kua txob - pinch ntawm ib lub sijhawm.
Cov kauj ruam los ntawm kauj ruam qhia:
- Knead lub khob noom cookie, khaws cia rau hauv tub yees rau 30 feeb nyob rau hauv daim ntawv yas.
- Thaum lub khob noom cookie txias, npaj lub zaub qhwv. Nws yuav tsum tau muab rhaub, txias, thiab tag nrho cov kua tshem tawm.
- Yob tawm lub khob noom cookie txias, hloov mus rau pwm, ntxiv taum, ci ntawm 180 degrees rau 10 feeb. Tshem tawm cov taum hauv ncoo.
- Yeej qe, mis xyaw, cheese, ntsev thiab cov txuj lom nrog tov.
- Tso cov zaub cob pob rau ntawm qhov chaw tiav, ncuav cov cheese thiab mis sib tov, nphoo nrog noob hnav, ci rau ib teev ntawm 190 degrees.
- Tom qab lub sijhawm dhau los, kaw lub qhov cub thiab cia lub ncuav mog qab zib sawv ntsug rau lwm 15 feeb. Bon Appetit!
Cov neeg hauv tsev neeg thiab cov qhua yuav nyiam cov ncuav qab zib no nrog kev ntsuav.
Calorie cov ntsiab lus
Ib qho muab rau 100 grams ntawm cov khoom muaj tsuas yog 28 kcal. Tus nqi zaub mov muaj xws li cov protein, cov rog, carbohydrates, zaub mov fiber ntau, dej hauv ib qho kev faib ua feem ntawm 3, 0-0, 5-6, 5-2, 7-90 g.
Muaj txiaj ntsig thiab kev phom sij
Ua tsaug rau cov roj ntsha uas nyob hauv, cov hnyuv thiab cov hnyuv ib txwm ua haujlwm thiab cov tshuaj tsis zoo yog raug tshem tawm. Cov vitamins txhawb lub zog tiv thaiv kab mob, ua kom lub cev muaj zog tiv thaiv thaum mob khaub thuas. Cov poov tshuaj txhawb thiab txhawb nqa lub plawv mob, ua kom lub suab vascular. Sulforaphane txo txoj kev pheej hmoo ntawm kev tsim qog.
Kev niaj hnub noj zaub cob pob hauv zaub mov ua rau kom tag nrho lub cev nrog cov amino acids muaj txiaj ntsig zoo thiab tiv thaiv kab mob antioxidant, ua rau cov laus qeeb qeeb. Tsis tas li ntawd, nws muab cov kev pabcuam tsis muaj txiaj ntsig rau cov neeg uas ua raws li kev paub tseeb thiab ua raws kev noj zaub mov zoo.
Txawm hais tias txhua qhov zoo, muaj ntau tus kabmob uas nws tsis pom zoo kom noj cov zaub qhwv no. Yog li, yog tias muaj kab mob plab uas muaj acidity siab lossis ua xua nrog pom, ces nws yog qhov zoo dua uas tsis kam qhia nws rau hauv zaub mov.
