Ntev raug dej, cua sov, thiab lub teeb tuaj yeem ua rau qee yam khoom noj tsis muaj txiaj ntsig noj haus. Thaum qhov no tsis yog teeb meem loj rau cov peev txheej ntawm cov protein thiab carbohydrates, nws yog qhov kev txhawj xeeb meej thaum ua zaub thiab txiv hmab txiv ntoo nplua nuj nyob hauv dej-soluble lossis kub-rhiab cov vitamins thiab cov zaub mov. Txhawm rau daws qhov teeb meem no, ua raws txoj hauv kev ua noj ua haus uas nrawm thiab vam khom cov dej noo me ntsis, thaum tseem khaws thiab khaws cov zaub mov raws li qhov tsim nyog tshaj plaws.
Cov kauj ruam
Ntu 1 ntawm 3: Xaiv Cov Khoom Noj Khoom Haus-Hardy
Kauj Ruam 1. Suav nrog cov zaub mov muaj cov zaub mov ntau ntxiv hauv koj cov zaub mov
Yooj yim muab, cov khoom noj uas muaj txiaj ntsig kev noj zaub mov ntau dua tuaj yeem tuaj yeem tuaj yeem plam cov khoom noj muaj txiaj ntsig ntau dua li cov uas muaj cov ntsiab lus noj haus tsawg kom pib nrog. Sim suav nrog ntau cov txiv hmab txiv ntoo thiab zaub uas tsaus ntsuab lossis txiv kab ntxwv, txij li cov no feem ntau muaj cov vitamins ntau dua li tsim cov xim daj. Ib yam li ntawd, cov nqaij ntshiv thiab ntses muaj cov as -ham ntau dua rau cov nqaij rog.
Nws kuj tseem tuaj yeem yog lub tswv yim zoo kom nco ntsoov cov vitamins thiab cov khoom noj muaj txiaj ntsig zoo dua rau huab cua, lub teeb, thiab cua sov kom koj tuaj yeem ua tib zoo saib xyuas thaum npaj zaub mov uas muaj. Cov protein, carbohydrates, biotin, thiab niacin yog qhov ruaj khov. Ntawm qhov tod tes, vitamin A, vitamin D, vitamin K, vitamin B-6, riboflavin, thiab carotenes yog qhov ua rau me ntsis; vitamin C, folic acid, thiab thiamin yog qhov tshwj xeeb
Kauj Ruam 2. Yuav khoom tshiab thiab hauv zos
Kev khaws cia ntev tuaj yeem ua rau cov khoom lag luam poob tus nqi noj haus ua ntej koj puas tau muaj sijhawm los ua nws. Yuav cov khoom tshiab thaum ua tau, thiab sim siv nws hauv ib hnub lossis ob hnub ntawm kev yuav khoom.
- Kev yuav cov khoom lag luam uas loj hlob hauv zos thiab hauv lub caij tuaj yeem pab tau. Cov zaub mov uas yuav tsum tau xa mus thoob plaws lub tebchaws yuav tsis raug muab tso rau hauv tub yees kom zoo, ua rau nws poob cov khoom noj ua ntej nws txawm los txog rau koj.
- Ib txoj hauv kev kom ntseeg tau tias koj tau txais cov khoom lag luam tshiab yog yuav cov txiv hmab txiv ntoo thiab zaub tsis tau siav. Cov khoom lag luam feem ntau yuav muaj txiaj ntsig zoo tshaj plaws sai li sai tau thaum nws dhau los, yog li cov khoom tsim tawm hauv tsev tuaj yeem muaj txiaj ntsig. Khaws cov khoom tawm ntawm chav sov kom txog thaum nws siav, tom qab ntawd siv nws sai li sai tau.
Kauj Ruam 3. Xaiv rau ntau yam qub txeeg qub teg
Heirloom txiv hmab txiv ntoo thiab zaub tuaj yeem kim dua me ntsis, tab sis lawv feem ntau yuav ntog hauv cov as -ham ntau dua li lawv cov khoom sib xyaw. Cov qoob loo sib xyaw tau cog nrog qhov tseem ceeb ntawm kev tawm los, tsis yog khoom noj khoom haus, yog li lawv yuav tsis muaj ntau cov vitamins thiab minerals.
Kauj Ruam 4. Yuav tsuas yog yam koj xav tau
Sim tsuas yog yuav qhov koj xav kom siv hauv ob hnub. Txij li cov txiv hmab txiv ntoo thiab zaub tuaj yeem plam cov as -ham sib npaug thaum khaws cia kom raug, nws yog qhov zoo tshaj los txwv qhov sijhawm khaws cia tag nrho.
Yog tias koj pom koj tus kheej nrog zaub mov tshiab ntau dua li koj tuaj yeem siv tau li ob peb hnub, khov qhov koj tsis tuaj yeem noj. Khov yuav khaws cov khoom noj ntau dua li tub yees
Kauj Ruam 5. Npaj cov zaub khov
Cov zaub khov khov tau ntim tau yooj yim feem ntau tau npaj thaum cov khoom tsim tawm ntawm nws cov txiaj ntsig kev noj zaub mov zoo, thiab cov txheej txheem khov ua haujlwm tau zoo ntawm kev khaws cov khoom noj. Yog tias koj tsis xav tias koj tuaj yeem siv cov zaub tshiab tsis pub dhau ob peb hnub, nws yuav zoo dua los xaiv lawv cov khoom khov.
Tsis txhob siv cov zaub hauv kaus poom, txawm li cas los xij, vim cov as -ham tuaj yeem tawm hauv cov dej uas lawv ntim rau hauv
Ntu 2 ntawm 3: Tsawg Tus Neeg Txom Nyem Poob Thaum Npaj
Kauj Ruam 1. Khaws cov khoom noj txias, qhov chaw tsaus
Cov txiv hmab txiv ntoo siav, nqaij, thiab mis nyuj yuav tsum khaws cia hauv koj lub tub yees. Lub teeb thiab cua tuaj yeem rhuav tshem cov khoom noj muaj txiaj ntsig, yog li koj yuav tsum zam kev nthuav tawm cov zaub mov rau cov khoom no yam tsis tas yuav ua.
- Khaws koj lub tub yees txias lossis qis dua 40 degrees Fahrenheit (4 degrees Celsius).
- Khaws cov zaub hauv lub tub rau khoom khov ntawm koj lub tub yees.
- Yuav cov mis thiab kua txiv hauv cov thawv uas tsis zoo, lossis hloov cov kua no mus rau hauv cov thawv uas tsis pom kev yog tias lawv cov ntim qub yog pob tshab.
- Yog tias koj muaj cov khoom nyob hauv cov kaus poom, khaws cia rau hauv lub cellar khaws cia ntawm 50 thiab 70 degrees Fahrenheit (10 thiab 21 degrees Celsius) txhawm rau tiv thaiv kom tsis txhob muaj cov as -ham.
Kauj Ruam 2. Siv cov khoom noj tshiab sai
Raws li tau sau tseg yav dhau los, koj yuav tsum yuav cov khoom lag luam tshiab, mis nyuj, thiab nqaij, thiab siv cov khoom xyaw tshiab no kom sai li sai tau kom txo qis cov as -ham poob uas tshwm sim hauv kev khaws cia. Khaws cov zaub mov tshiab uas koj siv tsis tau hauv ob peb hnub hauv lub freezer teeb tsa lossis qis dua 0 degrees Fahrenheit (-18 degrees Celsius).
Kauj Ruam 3. Yaug es tsis txhob so
Thaum ntxuav cov khoom, ua tib zoo ntxuav cov av, kab mob, kab tsuag, thiab tshuaj tua kab hauv qab dej txias, ntws. Tsis txhob tsau cov zaub, txawm li cas los xij, vim tias cov dej muaj txiaj ntsig zoo hauv cov as-ham, zoo li vitamin C, tuaj yeem tawm hauv dej.
Kauj Ruam 4. Ua kom thaj tsam loj tshaj plaws
Tsis txhob txiav zaub ua me me ua ntej ua noj. Hloov chaw, ua noj tag nrho lossis ua ib qho loj.
- Thaum cov zaub raug txiav kom zoo, ntau ntawm cov zaub raug rau huab cua thiab dej, ua rau cov dej-soluble thiab lub teeb-cov khoom noj muaj txiaj ntsig zoo dua tuaj yeem tawm.
- Tsis tas li ntawd, nws tuaj yeem yog lub tswv yim zoo kom cia zaub so li 10 feeb tom qab txiav lawv ua ntej ua noj lossis noj lawv. Qee qhov kev tshawb fawb qhia tias lub sijhawm ntxiv tso cai rau kom muaj cov as -ham ntau ntxiv, ua rau lawv yooj yim dua rau koj lub cev nqus
Kauj Ruam 5. Khaws daim tawv nqaij
Tiv thaiv kev ntxias kom tev koj cov zaub. Feem ntau, cov nqaij tsuas yog hauv qab ntawm daim tawv nqaij muaj cov as -ham ntau dua li cov khoom sab hauv. Kev tshem tawm cov tawv nqaij tuaj yeem ua rau koj tshem tawm cov txheej txheej txheej txheej txheej txheej no los yog nthuav tawm lawv mus rau huab cua thiab dej uas tuaj yeem ua rau cov as-ham yaj sai sai.
Ntu 3 ntawm 3: Siv Txoj Hauv Kev Ua Noj Ua Ke Zoo Tshaj Plaws
Kauj Ruam 1. Microwave zaub
Lub microwave tuaj yeem yog ib txoj hauv kev zoo tshaj plaws kom khaws cov vitamins thiab cov as -ham hauv zaub. Raws li txoj cai dav dav, txoj hauv kev zoo tshaj los tiv thaiv kom tsis txhob muaj cov as -ham yog ua zaub sai, nrog cua sov tsawg kawg thiab ua kua yam tsawg, thiab microwave tuaj yeem ua tiav qhov no.
Xav txog microwaving zaub nrog dej me me. Thaum qee cov as -ham tuaj yeem ploj thaum nthuav tawm cov kua ntau, ntxiv dej me ntsis yuav ua rau cov zaub ntxiv nrog rau microwaving lawv, yog li ua noj lawv sai dua thiab nthuav tawm cov khoom noj muaj txiaj ntsig kom sov dua
Kauj Ruam 2. Qhuav los yog muab cov zaub tso rau
Ib sab ntawm microwaving, ua noj ua haus thiab blanching yog tej zaum txoj hauv kev zoo tshaj plaws los ua noj koj cov zaub. Cov txheej txheem no siv cov dej tsawg, sijhawm tsawg kawg, thiab cua sov tsawg-ua kom cov as-ham poob qis raws li qhov tshwm sim.
- Ua noj koj cov zaub kom txog thaum lawv muaj kev sib tw-nkig (kev sib tw txaus rau tom kom tsis poob tag nrho lawv cov crunch ntuj). Zaub uas muaj kev sib tw txaus kom tawg sib nrug thaum koj hle lawv nrog rab diav rawg yuav poob ntau cov as -ham thaum ua noj.
- Kos rau xim, ib yam nkaus. Txoj hauv kev ua noj uas khaws cov xim, zoo li ua kom sov thiab ua kom dawb, kuj zoo li khaws cov khoom noj ntxiv.
Kauj Ruam 3. Muab cov zaub thiab nqaij
Txij li do-frying yog txoj hauv kev nrawm los ua zaub mov, koj tuaj yeem khaws cov khoom noj kom zoo siv txoj hauv kev no. Cov dej-soluble vitamins yuav tsis leech rau hauv cov roj zoo li lawv leech rau hauv dej, ib yam, uas yog lwm qhov txiaj ntsig ntawm cov txheej txheem no.
- Txhawm rau txwv kev noj zaub mov tsis zoo thaum do-frying lean nqaij, txiav cov nqaij rau hauv qhov me me thiab txiav cov nqaij hauv cov hmoov nplej tag nrho. Cov hmoov nplej ua cov nyom, tiv thaiv cov nqaij (thiab cov protein) los ntawm tshav kub thiab noo noo uas tuaj yeem ua rau qee qhov poob ntawm cov khoom noj muaj txiaj ntsig.
- Tsis tas li, siv cov roj tsawg li sai tau thaum ua noj thiab xaiv cov roj zoo hauv lub plawv, xws li canola thiab txiv roj roj.
Kauj Ruam 4. Ci nqaij thiab ntses, tab sis tsis yog zaub
Ci nqaij, nqaij qaib, thiab ntses yog txoj hauv kev zoo los khaws cov protein thiab lwm yam khoom noj muaj txiaj ntsig hauv cov zaub mov no. Thaum ci ntses, koj kuj tseem tuaj yeem txiav txim siab qhwv nws hauv tinfoil txhawm rau txwv qhov kev sib cuag ntawm cov nqaij rhiab nrog rau qhov kub hnyiab ntawm qhov cub.
Ci tsis zoo tagnrho rau cov zaub txij li lub sijhawm ua kom sov siab tuaj yeem ua rau cov as -ham poob qis. Yog tias koj nyiam saj ntawm cov zaub ci, txawm li cas los xij, lo nrog cov kev xaiv nyuaj dua uas tiv taus cua sov, zoo li beets, dos, celery, thiab taum ntsuab
Kauj Ruam 5. Tsis txhob rhaub koj cov zaub mov
Kev npau npau yog tej zaum txoj kev ua noj phem tshaj plaws uas koj tuaj yeem siv tau yog tias koj txhawj xeeb txog kev ua kom muaj txiaj ntsig zoo ntawm koj cov zaub mov. Dej-soluble cov as-ham yuav lee tawm ntawm cov zaub thiab mus rau hauv cov dej ua noj.
Tsuas yog kev zam rau txoj cai no yog kua zaub. Zaub zaub hauv cov kua zaub kua zaub tseem yuav ua rau cov as -ham yaug tawm, tab sis tsuav koj haus cov kua zaub, koj tseem yuav haus ntau ntawm cov as -ham
Kauj Ruam 6. Ua kom sov dua thaum tsim nyog
Kev rov ua dua cua sov yuav ua rau cov as -ham ntau dua los ntawm koj cov zaub mov, yog li txo qis qhov ua kom sov koj ua. Thaum rov ua kom sov dua qub, tsuas yog ua kom sov cov zaub mov uas koj tuaj yeem noj hauv ib qho zaum tsis txhob rov ua kom sov tag nrho ntau ntau zaug.
