Cov khoom
Cua qhuav Kale hmoov super khoom noj khoom haus rau haus thiab zaub mov
Dab tsi yog cov hmoov nplej hmoov zoo rau?
Kale hmoov yog ib daim ntawv ntawm cov txiv ntseej uas khaws ntau cov txiaj ntsig kev noj haus ntawm cov zaub tshiab. Nov yog qee qhov txiaj ntsig zoo ntawm kale hmoov:
1. Nutrient-nplua nuj: Kale hmoov yog nplua nuj nyob rau hauv cov vitamins A, C thiab K, nrog rau cov zaub mov xws li calcium, potassium thiab magnesium. Nws kuj muaj cov tshuaj antioxidants uas pab tiv thaiv oxidative kev nyuaj siab.
2. Muaj fiber ntau: Kale hmoov tuaj yeem ua rau koj noj fiber ntau txhua hnub, uas yog qhov tseem ceeb rau kev zom zaub mov thiab pab tswj lub cev hnyav.
3. Antioxidant Properties: Kale yog nplua nuj nyob rau hauv antioxidants, xws li quercetin thiab kaempferol, uas pab txo qhov mob thiab txo cov kev pheej hmoo ntawm tus kab mob.
4. Txhawb Kev Noj Qab Haus Huv Lub Plawv: Cov khoom noj muaj txiaj ntsig hauv cov hmoov nplej, suav nrog fiber ntau, potassium, thiab antioxidants, tuaj yeem pab lub plawv noj qab haus huv los ntawm kev pab txo qis cov roj cholesterol thiab ntshav siab.
5. Pob txha Health: Kale hmoov yog nplua nuj nyob rau hauv vitamin K, uas yog ib qho tseem ceeb rau cov pob txha noj qab haus huv raws li nws plays lub luag hauj lwm nyob rau hauv calcium nqus thiab pob txha mineralization.
6. Detoxification: Kale muaj cov tebchaw uas txhawb lub cev cov txheej txheem detoxification, pab tshem tawm toxins.
7. Kev Tswj Kev Nyuaj Siab: Kale hmoov muaj calories tsawg tab sis nplua nuj nyob rau hauv cov as-ham thiab tuaj yeem pab ntxiv rau cov phiaj xwm tswj qhov hnyav.
8. Ntau yam khoom xyaw: Kale hmoov tau yooj yim ntxiv rau smoothies, kua zaub, zaub xam lav, thiab ci khoom, ua rau nws yooj yim rau kev noj zaub mov kom ntau.
9. Txhawb kev tiv thaiv kab mob: Cov vitamins thiab antioxidants hauv kale hmoov pab txhawb kev tiv thaiv kab mob.
Thaum ntxiv cov hmoov nplej rau koj cov khoom noj, nws yog ib qho tseem ceeb uas yuav tsum tau noj nws kom tsawg thiab ua ib feem ntawm kev noj zaub mov kom zoo. Nco ntsoov sab laj nrog kws kho mob yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv lossis kev txwv kev noj haus.
Dab tsi koj tuaj yeem siv kale hmoov?
Kale hmoov yog ntau yam khoom xyaw uas tuaj yeem siv rau ntau lub hom phiaj. Nov yog qee qhov kev siv:
1. Smoothies: Ntxiv kale hmoov rau smoothies rau kev noj haus. Nws blends zoo kawg nkaus nrog txiv hmab txiv ntoo, yogurt thiab lwm yam khoom xyaw.
2. Ci: Ntxiv cov hmoov nplej rau cov khoom ci xws li muffins, pancakes, los yog qhob cij kom ntxiv cov khoom noj thiab cov xim ntsuab.
3. Kua zaub thiab Stews: Muab cov hmoov nplej rau hauv cov kua zaub thiab stews txhawm rau txhim kho lawv cov khoom noj khoom haus yam tsis tau hloov pauv lawv cov tsw.
4. Salad Dressing: Muab kale hmoov rau hauv tsev ua zaub xam lav hnav kom ntxiv cov vitamins thiab minerals.
5. Zog Bars thiab Khoom noj txom ncauj: Siv kale hmoov nyob rau hauv tsev ua lub zog tuav los yog cov khoom noj protein yog ib qho khoom noj txom ncauj noj qab haus huv.
6. Pasta thiab Rice: Sprinkle kale hmoov rau cov nplej zom los yog mov kom nws cov khoom noj muaj txiaj ntsig.
7. Dips thiab Spreads: Muab kale hmoov rau hauv hummus, guacamole, los yog lwm yam dips rau kev noj qab haus huv ntxiv.
8. seasoning: Siv kale hmoov ua ib qho khoom noj rau cov zaub ci, paj kws, lossis lwm yam khoom noj txom ncauj.
9. Txiv laum huab xeeb: Muab cov hmoov nplej sib tov rau hauv cov kua txiv txiv ntoo rau cov dej haus uas muaj txiaj ntsig zoo.
10. Lub ntsej muag ntsej muag: Qee tus neeg siv cov hmoov kale hauv DIY daim ntawv qhia kev tu tawv nqaij vim tias nws cov tshuaj antioxidants tuaj yeem pab tau rau daim tawv nqaij.
Cov ntawv thov no ua rau cov hmoov nplej hmoov ib txoj hauv kev yooj yim los txhim kho cov khoom noj muaj txiaj ntsig ntawm ntau yam tais diav thiab khoom noj txom ncauj.
Yuav ua li cas peb ua cua qhuav kale hmoov?
Ua cua-qhuav kale hmoov nyob rau hauv peb lub Hoobkas yuav tsum tau ob peb kauj ruam los xyuas kom meej cov kale kom qhuav thiab ua tiav thaum khaws nws cov khoom noj muaj txiaj ntsig. Nov yog ib qho kev piav qhia dav dav ntawm cov txheej txheem:
1. Muab khoom thiab npaj Kale
- Xaiv: Xaiv cov nplooj tshiab, cov nplooj zoo zoo. Saib rau cov ntsuab ntsuab thiab tsis txhob wilted los yog puas nplooj.
- Ntxuav: Ntxuav cov txiv lws suav kom huv si kom tshem tawm cov av, tshuaj tua kab thiab tej yam kab mob. Qhov no tuaj yeem ua tiav siv cov tshuaj yaug yaug lossis ua lag luam ntxhua khaub ncaws.
2. Blanching (yeem)
- Blanching: Qee cov tuam txhab xaiv kom blanch cov kale luv luv (1-2 feeb) hauv dej npau npau thiab tom qab ntawd txias hauv dej khov. Cov kauj ruam no pab khaws cov xim thiab cov as-ham, thiab txo cov microbial load. Txawm li cas los xij, qhov no yog xaiv tau thiab nyob ntawm qhov khoom kawg xav tau.
3. Txiav thiab destemming
- De-stem: Tshem tawm cov tawv tawv los ntawm cov nplooj kale vim lawv tuaj yeem ua fibrous thiab tsis tuaj yeem zom tau yooj yim.
- Txiav: Txiav cov nplooj nplooj rau hauv me me kom lawv tuaj yeem qhuav sib npaug.
4. Qhuav
- Cua Drying: Siv lub tshuab ziab khaub ncaws ua lag luam, xws li lub tshuab ziab khaub ncaws lossis lub tshuab ziab khaub ncaws, kom tshem tawm cov dej noo los ntawm cov txiv ntseej. Kub thiab airflow yuav tsum tau tswj kom tsis txhob overheating, uas yuav txo tau cov as-ham.
- Kub: Feem ntau, ziab kub ntawm 120 ° F txog 140 ° F (49 ° C txog 60 ° C).
- Duration: Lub sij hawm ziab tuaj yeem sib txawv tab sis feem ntau yuav siv sij hawm ob peb teev, nyob ntawm seb cov dej noo thiab thickness ntawm nplooj.
5. Sib tsoo
- Sib tsoo: Thaum cov kale qhuav qhuav thiab nkig, koj tuaj yeem zom nws rau hauv cov hmoov zoo siv lub tshuab ua lag luam lossis zeb. Xyuas kom cov cuab yeej huv si kom tsis txhob muaj kab mob.
6. Lim
- Sieve: Sift av kale hmoov kom tau ib qho kev ntxhib los mos thiab tshem tawm cov khoom loj dua.
7. Ntim
- Ntim: Ntim cov hmoov nplej rau hauv cov thawv airtight lossis lub hnab los tiv thaiv nws los ntawm ya raws thiab lub teeb, uas tuaj yeem ua rau nws tsis zoo. Siv cov khoom ntim khoom noj.
8. Kev Tswj Xyuas Zoo
- Kev Ntsuas: Kev ntsuas kev tswj tau zoo yog ua los xyuas cov dej noo, khoom noj muaj txiaj ntsig thiab kev nyab xeeb microbiological. Qhov no ua kom cov khoom kawg ua tau raws li cov qauv kev nyab xeeb ntawm zaub mov.
9. Cia
- Cia: Khaws cov hmoov nplej ntim rau hauv qhov chaw txias, qhuav kom txog thaum npaj xa tuaj.
Los ntawm kev ua raws li cov kauj ruam no, peb tuaj yeem tsim cov huab cua zoo-qhuav kale hmoov uas khaws nws cov khoom noj muaj txiaj ntsig thiab tuaj yeem siv rau ntau lub hom phiaj.
