Ginger ntxiv zesty thiab tshiab tsw rau zaub mov thiab dej qab zib. Thaum nws tsis tuaj yeem txhawb koj cov metabolism thiab hlawv lub plab rog ntawm nws tus kheej, nws tuaj yeem dhau los ua ib feem ntawm kev noj zaub mov zoo thiab txhawb kom poob phaus kom zoo. Ginger yuav tuaj yeem txo koj txoj kev qab los noj mov, txhais tau tias koj tuaj yeem noj tsawg dua thiab tseem xav tias puv. Txhawm rau txo qis koj lub qab los noj mov, haus ib khob dej qhiav lossis tshuaj yej ua ntej txhua pluas noj. Ginger kuj tuaj yeem ntxiv ntau qhov tsw rau cov tais diav. Siv nws rau lub caij nyoog tsis muaj protein thiab zaub kom qab thiab noj qab nyob zoo!
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ntxiv Ginger tshiab rau hauv koj cov zaub mov noj
Kauj Ruam 1. Ci salmon hauv qhov cub nrog cov qhiav tshiab rau qhov uas muaj cov nqaij ntshiv
Rau 1 phaus (0.45 kg) ntawm salmon, ua ke ib qho grated 2 nti (5.1 cm) ntev ntawm cov qhiav nrog 5 cloves ntawm qej, 1 −1⁄2 diav (7.4 mL) ntawm kua ntses, 1⁄2 diav (7.4 mL) ntawm oyster sauce, 1 tablespoon (15 mL) zib ntab, 1 teaspoon (4.9 mL) ntawm cov noob hnav roj, thiab pinch ntsev thiab kua txob hauv lub tais. Ncuav lub marinade hla salmon thiab ci nws hauv qhov cub ntawm 375 ° F (191 ° C) rau 15 feeb.
- Yog tias koj muaj sijhawm, marinate salmon hauv cov ntses rau 30 feeb hauv lub tub yees ua ntej ci nws.
- Pab cov ntses salmon nrog zaub xam lav kom ntxiv qee cov zaub rau hauv pluas noj.
Kauj Ruam 2. Glaze ci cov zaub hauv cov qhiav thiab maple phoov rau cov phaj zoo
Txiav 6 phaus (2.7 kg) zaub rau hauv 1 nti (2.5 cm) cov plaub fab. Pov cov zaub ua ke 1⁄2 khob (120 mL) ntawm txiv ntseej roj, 1⁄3 khob (79 mL) ntawm maple phoov, ib grated 2 nti (5.1 cm) daim me me ntawm cov qhiav, ntxiv rau cov ntsev, kua txob, thiab nutmeg. Ci cov zaub ntawm daim ntawv ci hauv qhov cub ntawm 425 ° F (218 ° C) rau 30 feeb.
Cov zaub zoo rau ci suav nrog carrots, Brussels sprouts, squash, beets, parsnips, cauliflower, thiab zaub paj
Kauj Ruam 3. Ua rau Hawaiian-inspired lettuce khob nrog qhiav ntses
Txhawm rau ua cov qhiav ntses, ua ke 1⁄2 khob (120 mL) zib ntab, 1⁄2 khob (120 mL) ntawm cov ntses hoisin, 1⁄4 khob (59 mL) kua ntses, 1⁄4 khob (59 mL) ntawm ketchup, 4 qej cloves, ib grated 4 ntiv tes (10 cm) ntev ntawm cov qhiav, thiab 1 tsp (4 g) ntawm Suav tsib-txuj lom hmoov. Ntxiv cov ntses mus rau 4 phaus (1.8 kg) ntawm cov nqaij npuas rub thiab ua haujlwm me me ntawm Bibb zaub xas lav nplooj.
- Rau cov neeg tsis noj nqaij version ntawm daim ntawv qhia no, siv tofu hloov nqaij npuas.
- Khov cov nqaij seem kom sov tom qab kom noj sai.
Kauj Ruam 4. Siv cov qhiav tshiab hauv cov khaub ncaws hauv tsev rau zaub nyoos
Rau qhov yooj yim thiab yooj yim hnav khaub ncaws hnav, ua ke 3 qej cloves qej, ib 2 nti (5.1 cm) daim ntawm cov qhiav minced, 3⁄4 khob (180 mL) ntawm txiv ntseej roj, 1⁄3 khob (79 mL) ntawm cov kua txiv hmab txiv ntoo, 1⁄4 khob (59 mL) kua ntses, 1⁄4 khob (59 mL) dej, thiab 3 diav (44 mL) zib ntab hauv lub hwj loj. Co lub hwj kom sib xyaw cov khoom xyaw. Koj yuav tsum tau ua kom sov sib xyaw li ib feeb hauv lub microwave kom yaj cov zib ntab.
Koj tseem tuaj yeem siv cov khaub ncaws no ua marinade rau nqaij, taum paj, lossis zaub
Kauj Ruam 5. Ntxiv cov qhiav rau koj cov kua zaub kom muab nws ncaws ntxiv
Ntxiv 2-4 tbsp (30-60 g) ntawm qhiav rau hauv lub lauj kaub tag nrho ntawm cov kua zaub thaum koj tab tom ua noj. Cov qhiav tshiab ntxiv qhov tsw qab zing rau nqaij qaib lossis qaib cov txwv qaib cov txwv, cov kua zaub qab zib, lossis cov kua zaub Esxias.
Kuj sim ntxiv cov qhiav rau cov kua zaub uas koj yuav ua ua ntej
Kauj Ruam 6. Muab cov zaub tso rau hauv cov kua qhiav rau ib pluas hmo
Do-kib txhua yam zaub uas koj muaj ntawm tes hauv cov ntses ua los ntawm 1⁄4 khob (59 mL) ntawm kua ntses, 1 tablespoon (15 mL) ntawm cov kua txiv hmab txiv ntoo, 1 tablespoon (15 mL) ntawm zib ntab, 3 qej qej cloves, thiab 1 tbsp (15 g) ntawm cov qhiav grated. Ntxiv cov kua txob liab liab yog tias koj nyiam cua sov ntau dua.
- Qee cov zaub uas ua haujlwm zoo rau kib-kib suav nrog carrots, nceb, taum pods, tswb kua txob, dos, thiab zucchini.
- Ntxiv cov nqaij ntshiv protein uas koj xaiv rau ntau dua hearty do-fry. Sim taum paj, nqaij qaib mis, lossis qaib ntxhw hauv av.
Kauj Ruam 7. Ntxiv cov qhiav rau hauv cov kua txiv hmab txiv ntoo los yog smoothies kom lawv muaj qhov tsw qab
Yog tias koj ua koj tus kheej cov kua txiv tshiab-nyem lossis muab koj tus kheej smoothies, sim ntxiv me ntsis ntawm cov qhiav. Rau ib qho kev pabcuam nkaus xwb, pib nrog ib daig ntev li 1 nti (2.5 cm) ntev, thiab siv ntau lossis tsawg dua nyob ntawm seb koj nyiam qhov ntev npaum li cas.
Ntxiv ib txhais tes ntawm cov zaub ntsuab xws li zaub ntsuab los yog zaub qhwv kom tau txais zaub mov noj, ib yam
Txoj Kev 2 ntawm 3: Haus Dej Ginger lossis Tshuaj Yej
Kauj Ruam 1. Tsuav los yog hlais cov qhiav tshiab rau hauv dej npau
Siv ib qho ntawm cov hauv paus qhiav 2 nti (5.1 cm) ntev rau txhua 2 khob (470 mL) dej uas koj siv. Qhov me me ntawm cov qhiav yog, cov dej yuav qab dua, yog li cov qhiav yuav ua rau cov dej qab tshaj plaws.
- Nws yog qhov zoo tshaj los siv cov qhiav tshiab, es tsis qhuav, los ua dej qhiav.
- Yog tias koj pom cov qhiav tsw qab ua rau muaj zog heev hauv daim ntawv qhia no, sim txo tus nqi ntawm cov qhiav uas koj siv thiab tso nws rau hauv ib qho loj.
- Nws yog qhov zoo tshaj los haus cov dej qhiav thaum nws tshiab, yog li tsis txhob ua nws hauv cov khoom loj. Tsuas yog ua yam koj yuav haus tsis pub dhau 1-2 hnub.
Kauj Ruam 2. Ntxiv cov kua txiv qaub, qej, kua txob dub, lossis cayenne kom ntau ntxiv
Cov kua txiv qaub tuaj yeem sib npaug tawm qhov spiciness ntawm cov qhiav tshiab thiab ua kom muaj dej qab ntxiag dua. Txiav ib lub txiv qaub rau hauv daim nyias nyias thiab ntxiv nws mus rau cov dej npau kom ntxaum nrog cov qhiav. Turmeric ntxiv cov tshuaj tiv thaiv kab mob thiab antioxidant rau koj cov dej. Ntxiv ib qho tsoo thaum cov qhiav yog steeping. Kom sib npaug qhov tsw, ntxiv cov kua txob dub los yog cayenne.
Kauj Ruam 3. Ncuav cov qhiav hauv dej npau rau 10 feeb thiab tom qab ntawd lim dej
Steeping cov qhiav hauv cov dej npau npau tawm qhov tsw ntawm cov qhiav zoo tshaj. Lim cov khoom khov ntawm cov qhiav tawm hauv dej. Koj tuaj yeem haus dej tam sim thaum nws kub, lossis koj tuaj yeem tos kom txog thaum nws txias, yog tias koj xav tau.
Koj tseem tuaj yeem yuav cov tshuaj yej hauv khw muag khoom feem ntau, tab sis nws yog qhov zoo tshaj los siv cov qhiav tshiab thaum twg los xij
Kauj Ruam 4. Ntxiv me ntsis zib ntab yog tias koj tsis tuaj yeem haus tshuaj yej qhiav tsis muaj qab zib
Thaum cov tshuaj yej tsis qab los yog dej tsis zoo yog qhov zoo tshaj plaws, nws kuj muaj qhov tsw qab. Yog tias koj tsis nyiam qhov tsw tsis muaj qab zib me ntsis, sim ntxiv 1 teaspoon (4.9 mL) zib ntab rau hauv koj lub khob.
Zib ntab kuj tseem muaj cov tshuaj tiv thaiv kab mob, tab sis nws tseem muaj calorie ntau thiab qab zib. Siv nws me ntsis yog tias koj tab tom sim hloov cov dej qab zib nrog cov qhiav tshuaj yej
Kauj Ruam 5. Hydrate nrog dej qhiav ntau dua li dej qab zib lossis lwm yam dej qab zib
Txawm hais tias cov dej qhiav tsis tuaj yeem hloov pauv koj cov metabolism lossis hlawv calories ntawm nws tus kheej, nws yog lwm txoj hauv kev noj qab haus huv rau cov dej qab zib uas muaj cov dej qab zib zoo li dej qab zib. Nws tseem ua rau koj muaj dej txaus, ib yam li cov dej dawb.
Muaj qee qhov pov thawj tias qhiav tuaj yeem pab koj zoo siab dua, ntev dua, yog li koj yuav tsis raug ntxias kom noj ntau dhau lossis khoom noj txom ncauj thaum haus dej qab zib
Txoj Kev 3 ntawm 3: Noj zaub mov zoo thiab tau txais kev tawm dag zog
Kauj Ruam 1. Noj cov khoom me me ntawm cov pluas noj kom poob phaus
Ginger tuaj yeem txo qis koj txoj kev qab los. Nco ntsoov txo koj qhov ntau thiab tsawg yog tias koj xav pom qhov hnyav poob los ntawm kev siv cov qhiav.
Koj txo koj qhov feem ntau nyob ntawm seb koj noj ntau npaum li cas pib nrog rau pes tsawg calories koj xav tau haus hauv ib hnub. Tham nrog kws kho mob lossis kws noj zaub mov noj kom pom kev noj qab haus huv
Kauj Ruam 2. Nrhiav cov khoom noj uas muaj protein tsawg
Noj cov protein tsis muaj txiaj ntsig tuaj yeem pab koj zoo siab dua, ntev dua, thaum tseem pab koj lub cev tsim cov leeg thiab kho nws tus kheej. Qee qhov chaw zoo ntawm cov protein tsis muaj nqaij muaj nqaij qaib lossis qaib ntxhw, taum thiab lentils, ntses, taum paj, qe, thiab txiv ntseej.
Siv lub tshuab xam zauv protein ntawm https://www.nal.usda.gov/fnic/dri-calculator/ kom paub seb muaj pes tsawg cov protein uas koj yuav tsum tau noj txhua hnub
Kauj Ruam 3. Txais 5 plhom txiv hmab txiv ntoo thiab zaub ib hnub
Noj ntau yam txiv hmab txiv ntoo thiab zaub txhua hnub kom tau txais txiaj ntsig kev noj qab haus huv tshaj plaws. Sim noj tsawg kawg ib qho ntawm cov zaub ntsuab txhua hnub, ntxiv rau ob peb yam ntawm cov zaub nyoos thiab txiv hmab txiv ntoo.
5 qhov txiv hmab txiv ntoo thiab zaub ntxiv rau ib puag ncig 2-1/2 c (325 g)
Kauj Ruam 4. Ua haujlwm li 30 feeb hauv ib hnub, 5 hnub hauv ib lub lis piam
Ua kom koj lub plawv dhia nce thiab hws 5 zaug hauv ib lub lis piam kom pom qhov hnyav poob qis. Ua cardio qoj ib ce tsawg kawg 3 zaug hauv ib lub lis piam thiab kev qhia lub zog ob zaug hauv ib lub lis piam.
