Cov lus pom zoo los ntawm ib pab neeg ntawm Mayo Clinic (Minnesota, USA) Phau ntawv qhia no muaj cov lus qhia rau kev npaj taum thiab txoj hauv kev kom taum ntau ntxiv hauv koj cov zaub mov thiab khoom noj txom ncauj.
Legumes - ib chav kawm ntawm cov zaub uas suav nrog taum, peas, thiab lentils - yog cov khoom noj uas muaj ntau yam thiab muaj txiaj ntsig zoo. Legumes feem ntau muaj roj tsawg, tsis muaj roj cholesterol, thiab nplua nuj nyob hauv folic acid, potassium, hlau, thiab magnesium. Lawv kuj muaj cov rog noj qab haus huv thiab soluble thiab insoluble fibers. Legumes yog qhov zoo ntawm cov protein thiab tuaj yeem ua haujlwm zoo rau cov nqaij, uas muaj ntau dua hauv cov rog thiab cov roj cholesterol.
Yog tias koj xav nce cov legumes hauv koj cov zaub mov, tab sis tsis paub yuav ua li cas, phau ntawv qhia no yuav pab koj.
Ntau lub khw muag khoom loj thiab cov khw muag khoom noj muaj ntau hom legumes, ob qho tib si qhuav thiab cov kaus poom. Los ntawm lawv koj tuaj yeem ua zaub mov qab zib, Latin American, Mev, Khab, Nyiv thiab Suav tais diav, kua zaub, stews, zaub xam lav, pancakes, hummus, casseroles, sab lauj kaub tais diav, khoom noj txom ncauj.
Cov taum qhuav, tshwj tsis yog cov lentils, yuav tsum tau ntub dej hauv chav tsev kub, thaum lub sijhawm lawv tau hydrated los pab lawv ua noj sib npaug. Lawv yuav tsum tau muab cais ua ntej soaking, muab pov tseg tej yam tsis muaj xim los yog shriveled taum thiab txawv teb chaws. Nyob ntawm seb koj muaj sijhawm npaum li cas, xaiv ib qho ntawm cov hauv qab no soaking.
Ua qeeb qeeb. Muab cov taum tso rau hauv lub lauj kaub dej, npog thiab tso rau hauv tub yees li 6 mus rau 8 teev los yog hmo ntuj.
Kub so. Ncuav dej npau npau tshaj taum qhuav, muab tso rau ntawm hluav taws thiab coj mus rau ib lub boil. Tshem tawm ntawm tshav kub, npog nruj nreem nrog lub hau thiab tso tseg, cia sawv ntsug ntawm chav sov li 2 mus rau 3 teev.
Ceev ceev. Boil dej nyob rau hauv ib saucepan, ntxiv taum qhuav, coj mus rau ib tug boil, ua noj rau 2-3 feeb. Npog thiab cia sawv ntsug ntawm chav tsev kub rau ib teev.
Ua noj tsis muaj dej. Muab cov taum tso rau hauv saucepan thiab ncuav boiling dej tshaj nws, boil rau 2-3 feeb. Tom qab ntawd npog thiab tso tseg ib hmos. Hnub tom qab, 75 mus rau 90 feem pua ntawm cov suab thaj tsis zom uas ua rau cov roj yuav yaj hauv dej, uas yuav tsum tau ntws tawm.
Tom qab soaking, taum yuav tsum tau ntxuav, ntxiv dej tshiab. Boil taum zoo dua nyob rau hauv ib lub lauj kaub loj kom cov dej tsis tshaj ib feem peb ntawm qhov ntim ntawm saucepan. Koj tuaj yeem ntxiv tshuaj ntsuab thiab txuj lom. Nqa mus rau ib lub boil, txo tshav kub thiab simmer, stirring Qee zaus, kom txog thaum kev sib tw. Lub sijhawm ua noj yuav txawv nyob ntawm hom taum, tab sis koj tuaj yeem pib kuaj xyuas qhov ua tiav tom qab 45 feeb. Ntxiv dej ntxiv yog tias cov taum siav tsis muaj lub hau. Lwm cov tswv yim: Ntxiv ntsev thiab kua qaub cov khoom xyaw xws li vinegar, txiv lws suav, los yog txiv lws suav muab tshuaj txhuam rau qhov kawg ntawm kev ua noj, thaum taum yuav luag tiav. Yog tias cov khoom xyaw no tau ntxiv ntxov dhau lawm, lawv tuaj yeem ua kom cov taum khov thiab ua kom qeeb qeeb. Cov taum yog npaj txhij thaum lawv purée thaum maj mam nias nrog rab rawg lossis ntiv tes. Yuav kom khov taum boiled rau tom qab siv, raus lawv nyob rau hauv dej txias kom txog thaum txias, ces ntws thiab khov.
Qee lub tuam txhab muab cov taum "tam sim no" - uas yog, lawv twb tau ua ntej-soaked thiab qhuav dua thiab tsis xav tau ntxiv soaking. Thaum kawg, cov kaus poom taum yog qhov ceev tshaj plaws ntxiv rau ntau pluas noj yam tsis muaj fiddling ib ncig. Tsuas yog nco ntsoov yaug cov kaus poom kom tshem tawm qee qhov sodium ntxiv thaum ua noj.
Xav txog txoj hauv kev kom muaj ntau cov legumes hauv koj cov zaub mov thiab khoom noj txom ncauj: Ua kua zaub thiab casseroles nrog legumes. Siv taum pureed ua lub hauv paus rau cov kua ntses thiab gravy. Ntxiv chickpeas thiab taum dub rau zaub xam lav. Yog tias koj feem ntau yuav zaub xam lav tom chaw ua haujlwm thiab cov taum tsis muaj, nqa koj tus kheej cov taum hauv tsev hauv ib lub thawv me me. Khoom txom ncauj ntawm soy ceev, tsis yog chips thiab crackers.
Yog tias koj nrhiav tsis tau ib hom taum hauv khw, koj tuaj yeem hloov tau ib hom taum rau lwm tus. Piv txwv li, taum dub yog cov hloov tau zoo rau taum liab.
Taum thiab lwm yam legumes tuaj yeem ua rau lub plab zom mov. Nov yog ob peb txoj hauv kev los txo cov roj tsim cov khoom ntawm legumes: Hloov dej ob peb zaug thaum lub sijhawm so. Tsis txhob siv cov dej uas taum tau tsau rau hauv ua noj. Hloov cov dej nyob rau hauv lub lauj kaub ntawm simmering taum 5 feeb tom qab pib boil. Sim siv cov kaus poom taum - cov txheej txheem canning yuav neutralize qee cov roj uas tsim cov suab thaj. Simmer cov taum tshaj qis cua sov kom txog thaum tag nrho siav. Mos taum yog yooj yim zom. Ntxiv roj-txo cov txuj lom xws li dill thiab cumin noob thaum ua noj taum lauj kaub tais diav.
Thaum koj ntxiv cov legumes tshiab rau koj cov zaub mov, nco ntsoov haus dej kom txaus thiab ua haujlwm tsis tu ncua los pab koj lub plab zom mov.