Lentils: Tshawb nrhiav cov hom, xim, rooj noj haus thiab nws yuav ua tau li cas!

Thaum xaus ntawm lub xyoo, kev noj ntawm lentils yog nrov heev rau Xyoo Tshiab, tab sis nws tseem siv tau zoo nyob rau Christmas. Ntxiv nrog rau kev noj qab haus huv, qab, zaub mov zoo, lentils muaj lawv yam ntxwv mystical, uas ua rau lawv siv dav nyob rau lub sijhawm no ntawm lub xyoo.

Hauv cov ncauj lus hauv qab no koj yuav kawm txog hom lentils tseem ceeb, lawv yuav tsum siv li cas, paub txog cov lus qhia zaub mov noj thiab lwm yam ntaub ntawv hais txog cov zaub mov zoo li cas. Txheeb xyuas!

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Hom ntawm lentilslentil hom

Lentils yog nplej, nplej, nrog cov yam ntxwv zoo heev rau taum, txawm hais tias npaj tau zoo li nyias.

Ib yam li taum, muaj ob peb hom lentils uas tau muab faib ua xim. Feem ntau yog xim av, feem ntau nyob rau Xyoo Tshiab thiab Christmas ua hmo, tab sis nws tsis yog tib qho.

Ntxiv nrog rau xim av, muaj xim liab, ntsuab, dub, daj thiab txiv kab ntxwv. Muaj ntau ntau yam thiab me me sib txawv ntawm lawv, tsuas yog cov ntsiab lus me me hauv qab.

Qhov zoo ntawm cov xim thiab hom yog tias koj tuaj yeem xim koj lub rooj noj mov lossis koj lub phaj. Siv ntau dua ib hom lentil lossis cov tais diav tsis sib xws los ntawm cov xim xaiv.


Saib qhov tseem ceeb ntawm kev noj cov hauv paus!


Npaum li cas?

Lentils pom nyob rau hauv cov nplej ntawm cov khw muag khoom noj kom ze, ze rau cov noob taum thiab mov thiab feem ntau raug nqi li 3 txog 5 nyom ib kilo. Los ze dua rau lub caij so nws tau txais, kim dua nws.

Hauv cov khw muag khoom feem ntau, koj tsuas yog pom lub qhov muag xim av, uas yog qhov feem ntau. Lwm hom yog nquag muaj ntau dua nyob hauv cov khw muag khoom lag luam tshwj xeeb, nrog cov nplej thiab lwm yam khoom txawv.

Cov xim tsis muaj xim, ntau qhov sib txawv, kuj muaj tus nqi siab dua li xim av, uas yog tus nqi pheej yig nyob rau hauv ib txwm muaj teeb meem nce nqi thiab sau cov khoom siv.

Yuav kom haus li cas?

lentil stew

Tsis muaj tsis muaj los ntawm lentil zaub mov txawv. Nws feem ntau yog ua ke nrog mov, uas muab nws nrog cov tsw qab, ntxiv rau qhov kev ntxhib los mos zoo, vim tias cov txiv ntseej nws nyuab dua li nplej, txawm tias thaum ua noj.

Lwm yam zaub mov txawv heev yog ntxiv cov lentils kob rau zaub nyoos. Nws yog qhov zoo los ua noj ua ntej, txawm hais tias koj xav tau ntau al dente, nws yog qhov ntxim qab heev, yog tias sau raws caij nyoog thiab muaj lub tais zoo nkauj.

Kuj tseem muaj cov kua txiv lentil uas tuaj yeem ua nrog nqaij lossis tsuas yog nrog seasoning. Qhov kev xaiv zoo, tshwj xeeb tshaj yog rau cov hnub txias dua.

Lub rooj noj haus

Lentils muaj protein ntau. Ntawm qhov thiaj li hu ua cov amino acids tseem ceeb, uas yog cov uas lub cev tsis tsim tawm, ntawm 20 uas twb muaj lawm, nws muaj 18. Ntxiv rau, nws kuj tseem nplua nuj nyob hauv fiber ntau thiab muaj rog tsawg, qhov tseem ceeb rau kev noj qab haus huv, lub teeb thiab kev noj zaub mov zoo.

Nws muaj ntau cov vitamins B6 thiab folic acid, uas yog qhov zoo rau poj niam noj qab haus huv. Nws muaj ntau cov carbohydrates ib yam nkaus, tab sis feem ntau nws yog fiber, carbohydrates zoo, uas tshem tawm thiab tsis sib sau lub cev rog.

Nws puas muaj protein?

lentils nrog grated carrots thiab lws suav

Cov hmoov nplej tau siv txhua qhov tseem ceeb amino acids uas tib neeg lub cev xav tau. Hauv lwm lo lus, nws yog qhov muaj protein ntau, yuav luag 10% ntawm cov lentils yog cov protein ntau, ntau dua li qee cov nqaij.

Thiab carbohydrates?

Yog lawm, kwv yees li 20% ntawm cov noob txiv ntoo yog cov khoom noj carbohydrates, zoo li lwm cov nplej. Qhov txawv yog tias cov carbohydrate yog los ntawm kev noj haus fiber ntau, uas pab ua kom muaj kev tshem tawm cov rog, qab zib, kev cai ntawm txoj hnyuv thiab, yog li, poob phaus.

Ntawm chav kawm, nws yuav tsum tau haus nrog kev saib xyuas, yam tsis muaj exaggeration. Yog tias koj noj lentils ntau txhua hnub, tsis txhob poob thiab ua kom zoo, nws yuav ua rau koj lub cev rog. Yog li no, nws yog qhov zoo los mus nias qhov tseem ceeb ntawm kev sib npaug, kev noj zaub mov zoo, qee yam ntawm txhua yam kom zam dhau kev tshaj tawm thiab teeb meem nqa nrog lawv.

Nws yog cov khoom noj muaj txiaj ntsig zoo heev uas yuav ua rau koj cov zaub mov noj qab haus huv thiab tseem coj hmoov zoo thiab kev vam meej rau koj lub tsiab peb caug xyoo tshiab. Yog tias koj tseem muaj lus nug txog cov lentils thiab lawv siv, cia ib qho lus pom hauv qab no!

Sau ntawv cia

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