Raws li niam txiv, ib qho tseem ceeb tshaj plaws uas koj tuaj yeem ua rau koj tus menyuam txoj kev noj qab nyob zoo yog ua kom lawv noj zaub mov kom noj qab nyob zoo, muaj zaub mov zoo. Tej zaum muaj ib lub lis piam twg qhov tsuas yog qhov ntsuab uas ploj mus rau hauv koj tus menyuam lub qhov ncauj yog cov khoom ua si ntsuab? Tej zaum koj yuav paub nyuaj npaum li cas thiaj tuaj yeem ua rau menyuam yaus noj txawm tias tsawg tshaj plaws ib rab diav ntawm cov zaub ntsuab, cia nyob ib leeg pom zoo tsib feem ntawm zaub thiab txiv hmab txiv ntoo hauv ib hnub. Hmoov zoo, muaj ntau txoj hauv kev yooj yim los pab zaub thiab txiv hmab txiv ntoo rau koj cov menyuam, uas yuav tsum tau txais lawv noj lawv tsib ntxiv rau ib hnub.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Teeb Tus Qauv Zoo
Kauj Ruam 1. Qhia rau koj cov menyuam pom koj noj zaub mov zoo
Yog tias niam txiv niaj hnub noj thiab noj txom ncauj ntawm cov zaub mov tsis zoo, yuav ua li cas menyuam thiaj li yuav ua qhov txawv? Teeb tus yam ntxwv zoo los ntawm kev noj cov zaub mov ib yam uas koj xav kom koj cov menyuam noj. Qhov ntawd yuav pab lawv kawm paub noj zaub mov kom noj qab haus huv, thiab nws yuav ua rau koj cov menyuam nyiam sim cov zaub mov lawv tus kheej.
Nws yog qhov tseem ceeb tshaj plaws kom tau noj zaub thiab txiv hmab txiv ntoo ntau ntawm koj tus kheej. Yog tias koj coj tus cwj pwm coj zoo, yuav muaj feem uas koj cov menyuam yuav theej koj. Saib xyuas koj lub cev thiab lub ntsej muag qhia ib yam thaum koj sim qee yam tshiab
Kauj Ruam 2. Muab koj cov menyuam cov txiv hmab txiv ntoo thiab zaub ntau zaus
Ib txoj hauv kev zoo tshaj los pab koj cov menyuam kawm paub noj txiv hmab txiv ntoo thiab zaub yog pab lawv nrog zaub mov noj thiab khoom noj txom ncauj. Kev paub ntau dua nrog cov zaub mov no yuav pab koj tus menyuam muaj kev ntseeg siab dua ntawm kev sim lawv.
Kauj Ruam 3. Cia siab tias qee qhov kev tawm tsam thiab npaj txhij los daws nws
Cov menyuam yaus feem ntau tsis nyiam hloov pauv mus rau lawv cov kev ua ub no, yog li cia siab tias cov menyuam yuav qhia lawv qhov tsis nyiam rau kev hloov pauv tshiab hauv phiaj xwm noj mov hauv tsev neeg. Nyuaj siab piav qhia tias "qhov no yog yam peb tau noj hmo", thiab yog tias menyuam yaus tsis kam noj zaub mov uas tau npaj tseg, tsuas yog npog nws thiab khaws nws thaum lawv hais tias lawv tshaib plab. Nco ntsoov, koj lub tsev tsis yog tsev noj mov zoo li lub tsev noj mov uas cov menyuam txiav txim siab seb lawv yuav yuav lossis tsis yuav noj. Thaum tus menyuam tom qab hais tias lawv tshaib plab, tsuas hais tias "Zoo uas yog qhov zoo vim tias kuv tau khaws koj noj hmo rau koj", tom qab ntawd rov ua kom sov raws li xav tau.
Kauj Ruam 4. Piav qhia rau cov menyuam paub tias txhua yam zaub muaj los ntawm txoj hauv kev muab cov txiaj ntsig noj qab haus huv
Piv txwv li, carrots muaj vitamin A uas zoo rau ntawm daim tawv nqaij thiab qhov muag. Ua kev sib txuas ntawm cov zaub mov thiab nws ua dab tsi rau peb lub cev.
Kauj Ruam 5. Kom cov menyuam koom nrog kev npaj chav ua noj
Piv txwv, kom lawv pab thaum ua zaub nyoos lossis noj pluas mov ua ke. Lawv yuav tuaj yeem lees paub tias lawv noj dab tsi yog tias lawv tau pom nws thiab hnov nws. Nws tseem yog lub sijhawm zoo los tham txog cov zaub mov thiab nkag siab nws cov txiaj ntsig zoo dua.
Piv txwv li, koj yuav cia cov menyuam yaus pab ntxuav cov txiv hmab txiv ntoo thiab zaub, thaum cov menyuam loj tuaj yeem tuaj yeem pab nrog txiav lawv
Txoj Kev 2 ntawm 4: Siv Zaub thiab Txiv Hmab Txiv Ntoo Ua Khoom Noj
Kauj Ruam 1. Xaiv cov khoom noj txom ncauj zoo rau menyuam yaus xws li txiv hmab txiv ntoo thiab zaub tshiab nrog qab qab
Khaws cov khoom noj txom ncauj noj qab haus huv kom zoo nyob hauv tsev, npaj tau thiab nkag tau yooj yim rau cov menyuam yaus. Txuag cov ncuav qab zib thiab lwm cov khoom qab zib uas ua rau qab zib rau qee lub sijhawm tshwj xeeb. Tsis txhob ua tus cwj pwm muab cov ncuav qab zib rau menyuam lossis lwm yam khoom qab zib thaum tsev neeg tau npaj pluas noj lossis yuav luag npaj txhij ua haujlwm. Txiav txim siab muab ob peb tom ntawm cov zaub los yog zaub xam lav uas tau npaj tseg rau pluas su kom ua rau lawv hla.
Kauj Ruam 2. Ua kom zoo dua tom qab kawm ntawv tshaib plab
Thaum koj cov menyuam los txog tsev, npaj ib lub phaj npaj nrog cov zaub xas lav, carrots, thiab dib rau ntawm nws. Ua haujlwm nrog poob yog tias nws ua rau nws ntxim siab rau lawv.
Kauj Ruam 3. Muaj cov tshiab, twb tau txiav zaub rau kev mus los lossis mus kev
Cov menyuam yaus noj ntau thaum lawv tshaib plab lossis txawm tias dhuav, thiab yog tias nws twb tau npaj lawm, lawv yuav yooj yim noj cov zaub mov noj qab haus huv.
Txoj Kev 3 ntawm 4: Ua Zaub thiab Txiv Hmab Txiv Ntoo Ntau Dua
Kauj Ruam 1. Sim ua zaub sib txawv txhua hnub thiab npaj nws hauv ntau txoj kev
Cov zaub tuaj yeem tau txais kev pab, nyoos, ci, steamed, grilled, hauv zaub xam lav, hauv kua txiv, do-kib thiab kib. Sim ntau yam thiab hauv ntau txoj hauv kev kom txog thaum koj pom cov zaub uas koj tus menyuam nyiam thiab nyob hauv cov qauv, lawv yuav nyiam noj lawv hauv.
Kauj Ruam 2. Muab cov zaub tso rau hauv koj tus menyuam nyiam noj
Yog tias koj tus menyuam nyiam macaroni thiab cheese, ua nrog steamed broccoli lossis peas sib xyaw. Qee lub sij hawm sib tov txoj cai rau hauv lawv cov khoom noj nyiam ua rau lawv noj nws yam tsis tau ceeb toom.
Kauj Ruam 3. Sim juicing zaub thiab sib tov nrog txiv hmab txiv ntoo
Ua rau koj tus menyuam yog ib feem ntawm kev ua kua txiv thiab lawv yuav xav haus lawv ntau dua. Kev sib xyaw ua ke xws li zaub ntug hauv paus, kua, thiab kua txiv celery feem ntau yog qab zib rau qhov saj thiab ntaus loj.
Tsis txhob kua txiv ntau dhau. Nws noj qab haus huv dua los noj cov zaub mov dua li haus nws
Kauj Ruam 4. Muab cov zaub thiab txiv hmab txiv ntoo nrog rau qab zib
Cov menyuam yaus feem ntau nyiam nqes cov khoom (piv txwv li Fabkis kib hauv ketchup) yog li muab lawv dipping xaiv xws li hnav khaub ncaws nyias uas lawv nyiam thiab cia lawv poob mus. Ib txwm ua zaub kom npaj tau thiab muaj noj su, noj hmo, thiab khoom txom ncauj. Los ntawm kev npaj lawv, npaj muaj koj tus menyuam yuav noj thaum lawv npaj tau.
Kauj Ruam 5. Nrhiav zaub mov uas koj cov menyuam twb nyiam noj, xws li smoothies, muffins, lossis yogurt
Nrhiav cov zaub mov txawv uas tso cai rau koj ntxiv txiv hmab txiv ntoo lossis zaub rau lawv, zoo li txiv tsawb lossis zucchini muffins.
Kauj Ruam 6. Muab cov zaub thiab txiv hmab txiv ntoo ua kom pom kev zoo
Sim ua lub ntsej muag nrog lub hauv paus zaub rau lub qhov muag, ib daim kab xev ntawm kua txob rau pob muag, tus me nyuam pob kws qab zib rau lub qhov ntswg thiab cov zaub paj zaub rau lub qhov ncauj. Cov menyuam yuav txaus siab pab nrog kev sib xyaw, tshwj xeeb tshaj yog tias koj txhob txwm ua qee qhov kev ua txhaum ntawm lub cev. Ntxiv cov plaub hau tsiaj qus nrog cov zaub qhwv, cov dej, lossis cov paj noob hlis.
Kauj Ruam 7. Qhia cov xim rau hauv koj cov menyuam cov zaub mov nrog do-kib
Nws yog nrawm, yog li lawv tau pom qhov tshwm sim sai. Sim do-frying peas, strips ntawm kua txob, taum sprouts, thiab Suav cabbage, los yog sib tov ntawm qab zib pob kws, me me chunks ntawm carrot thiab peas.
Txoj Kev 4 ntawm 4: Lwm Yam Los Sim
Kauj Ruam 1. Tsis txhob ua zaub ntau dhau
Steaming lossis microwaving khaws cov as -ham ntau dua li rhaub. Txawm hais tias menyuam yaus xav tau cov nqaij mos, cov menyuam loj dua nyiam me ntsis 'tom' thiab tuaj yeem nyiam noj lawv cov zaub ua zaub mov.
Kauj Ruam 2. Nkaum cov zaub
Koj tuaj yeem yooj yim nkaum cov zaub qhwv zoo thiab zucchini hauv txhuv, Koj tuaj yeem tau taub taub taub los yog taub dag thiab ntxiv rau spaghetti ntses los yog kua txob. Tab sis tsis txhob qhia rau lawv lossis lawv yuav tsis noj cov khoom ntawd dua.
Kauj Ruam 3. Ua 50 feem pua txoj cai
Piv txwv li, thaum ua zaub xam lav, hloov 50 feem pua zaub xas lav thiab 50 feem pua zaub xam lav. Maj mam qhia lwm yam zaub li no.
Kauj Ruam 4. Ua kom zoo dua ntawm kev ntxhib los mos
Txiav cov zaub qhwv kom zoo li sai tau - koj yuav xav tsis thoob tias nws qab li cas ntawm ntses tacos lossis txawm tias burgers. Kev ntxhib los mos nkig nkig txaus siab rau cov menyuam yaus.
Kauj Ruam 5. Tham nrog cov menyuam
Piv txwv li, lawv tuaj yeem muaj paj kws nrog lawv cov yeeb yaj kiab yog tias lawv noj qee cov zaub ntug hauv paus thiab celery nrog noj hmo.
Kauj Ruam 6. Loj hlob zaub thiab txiv hmab txiv ntoo hauv koj lub vaj
Cov menyuam yaus tsis yog tsuas yog hwm lub sijhawm thiab saib xyuas nws noj zaub mov kom loj hlob tab sis lub luag haujlwm ntawm kev ywg dej thiab cog nws yuav yog lwm qhov ntxiv.
Kauj Ruam 7. Ua kom cov neeg tuaj saib feem ntau
Qee zaum cov menyuam yuav noj thaum lwm tus menyuam nyob ib puag ncig. Nws yog qhov zoo los sim zaub mov tshiab ntawm cov hnub yug, ua si hnub, thiab tsaug zog.
Lub tswv yim
- Ua cov txiv hmab txiv ntoo smoothies.
- Koj tuaj yeem ua rau neeg nyiag thiab sib xyaw zaub rau hauv hamburger sib xyaw rau cov zaub nqaij.
- Ntxiv cov txiv hmab txiv ntoo txhoov, tshwj xeeb yog txiv hmab txiv ntoo thiab txiv tsawb, rau koj tus menyuam cov cereal.
- Muab cov txiv hmab txiv ntoo zaub xam lav, nrog rau sib tov ntawm cov dib liab, txiv hmab, thiab txiv pos nphuab ua khoom qab zib lossis khoom noj txom ncauj.
- Muab cov txiv hmab txiv ntoo sib xyaw ua ke nrog cov kua mis nyeem qaub los yog pab lawv nrog cov dej qab zib.
- Sim qhuav txiv hmab txiv ntoo qhuav.
- Ua cov khoom noj txom ncauj sib tov nrog raisins, txiv ntseej thiab cereal.
- Sib tov hauv qee cov txiv hmab txiv ntoo txho nrog gelatin rau txiv hmab txiv ntoo jelly lossis jello.
- Cia koj cov menyuam khaws cov txiv hmab txiv ntoo uas lawv xav noj thaum koj mus yuav khoom.
- Nws yuav raug sim thiab yuam kev, tab sis muaj kev lom zem. Tej zaum koj yuav pom cov zaub tshiab lossis txiv hmab txiv ntoo nyiam dua!
- Sim muab cov qhob noom xim kasfes coated, zoo li raisins lossis txiv apples.
- Ua tus piv txwv zoo yog qhov tseem ceeb heev yog li nco ntsoov noj zaub thiab txiv hmab txiv ntoo uas yuav txhawb kom menyuam ua raws qhov piv txwv ntawd.
