txheem
Artisanal / Artisanal / Paj ntaub / Rustic
Ib lo lus uas los ntawm Fabkis cuisine. "Artisan" yog ib tug neeg ua liaj ua teb, nyob rau hauv cov ntaub ntawv no - muag txiv hmab txiv ntoo los ntawm nws tus kheej lub vaj los yog zaub vaj. Nyob rau hauv lub dav dav, lub sij hawm txhais tau tias txhua yam uas yog ua nyob rau hauv ib txwm txoj kev thiab loj hlob nyob rau hauv cov av nyob rau hauv ib tug txwv kom muaj nuj nqis, thiab tsis nyob rau hauv ib tug tas mus li ntau lawm: nws yuav ua tau tsis tau tsuas yog txiv apples thiab dib, tab sis kuj qhob cij, txiv roj roj, thiab lwm yam. tib lub ntsiab lus muaj cov lus Askiv cov khoom siv tes ua - me me ncig, tus sau, ua los ntawm tes. Tab sis cov khoom siv tes ua npias feem ntau tsis yog, thiab cov kws txawj ua haujlwm - cawv. Hais txog Jamie Oliver: "Rau kuv, ib qho khoom siv ua txuj ci ua rau kev nkag siab yog tias kuv paub lub npe ntawm tus neeg tsim nws. Kuv mus rau tus neeg ua teb rau zaub qhwv, tsis coj lawv tawm ntawm lub tsev loj ntawm lub tsheb thauj khoom. ”
Ntuj / Ntuj
Qhov zoo tshaj plaws, cov khoom "natural" tsis muaj xim, tsw lossis lwm yam khoom siv hluavtaws. Tab sis txij li qhov tshwm sim ntawm lub sij hawm no ntawm lub ntim tsis tswj nyob rau hauv ib txoj kev, ces tag nrho cov saum toj no tej zaum yuav muaj. Tsis tas li ntawd, tsis muaj leej twg paub yuav ua li cas thiab yuav ua li cas ib puag ncig tus phooj ywg txiv kab ntxwv los yog txiv lws suav tau loj hlob, los ntawm cov kua txiv hmab txiv ntoo yog ces nyem tawm. "Natural" yog qhov zoo tshaj plaws “tsis mob", Tab sis tsis tas li" pab tau ": piv txwv li, dawb qab zib los yog refined zaub roj - lawv tuaj yeem suav hais tias yog cov khoom ntuj tsim.
Organic, ECO, BIO / Organic / Environmentally friendly khoom
Rau cov neeg nyob sab Europe, muaj cov lus no ntawm lub ntim cia li txhais tau tias cov khoom no muaj daim ntawv pov thawj kev nyab xeeb ib puag ncig. Cov koom haum thoob ntiaj teb uas muaj cai tshaj tawm cov ntawv pov thawj zoo li no ua kom pom tseeb ntawm cov khoom ntawm txhua theem ntawm nws cov khoom: kev saib xyuas cov av, tsis muaj tshuaj tua kab thiab cov ntxhia chiv, kev tswj kev noj zaub mov, noj thiab khaws tsiaj, txoj cai mus rau qhov kawg ntim ntawm cov khoom, uas yuav tsum tsis txhob muaj cov khoom siv dag zog, suav nrog nanoparticles (yog, nanotechnology tsis suav tias yog organic!). Txais bio daim ntawv pov thawj - kev lag luam raug nqi thiab kev yeem siab dawb huv. Tab sis rau Western tuam ntxhab, qhov no yog lub sijhawm los tuav ib qho ntawm kev ua lag luam rau cov khoom lag luam ecological. Nyob rau hauv Russia, nyob rau hauv tsis muaj cov qauv qhia meej thiab qhov nqaim ntawm kev ua lag luam rau cov khoom lag luam zoo li no, cov tuam txhab lag luam tsis maj nrawm los siv nyiaj kom tau txais daim ntawv lo, thiab lub tswv yim ntawm "organic" tau yooj yim hloov los ntawm lo lus. “Farm” (uas, ntawm chav kawm, tsis yog tib yam). Yog li ntawd, feem ntau ntawm cov khoom "organic" ntawm peb cov rhawv yog cov tuaj txawv teb chaws thiab lawv raug nqi 2-3 npaug ntau dua li lawv cov khoom siv hauv tsev.
Yog li nws tsim nyog siv nyiaj ntau dua? Cov kws tshawb fawb ntseeg tias nws tsim nyog. Piv txwv li, ib txoj saw pom tseeb uas ob peb tus neeg taug qab txog kev sib raug zoo nqaij thiab cov khoom los ntawm nws (sausages, hams, sausages, thiab lwm yam..): yog tsiaj muaj sia tsis pub nrog tshuaj tua kab mob, tom qab ntawd lawv cov nqaij, nkag mus rau hauv tib neeg lub cev, tsis ua rau kev loj hlob ntawm cov kab mob resistant rau cov tshuaj bactericidal. Tib yam siv rau cov khoom siv dag zog dyes thiab tshuaj txuag - lawv tsis tuaj, piv txwv li, hauv hnyuv ntxwm, qhov tseem ceeb txo qhov txaus ntshai txoj kev loj hlob tsis haum… Qhov ntawd yog ib lub caij nyoog ua lub neej noj qab nyob zoo los yog nce qhov hnyav thaum noj cov tshuaj niaj hnub hauv ib tus neeg yuav ntau dua. Thiab ib txoj kev tshawb fawb luam tawm nyob rau hauv British Journal of Nutrition hauv 2016 pom tias cov khoom siv mis nyuj muaj 50% ntau dua omega-3 acids, uas tuaj yeem tswj cov hlab ntsha thiab lub plawv. Hauv cov zaub thiab txiv hmab txiv ntoo, cov ntsiab lus ntawm cov as-ham yog siab dua: hauv carrots - 1,5 npaug ntau beta-carotene, hauv txiv lws suav - 20% ntau lycopene.
Superfoods
Lo lus "superfoods" tsis ntev los no tau nkag mus rau peb cov lus txhais: nws txhais tau tias txiv hmab txiv ntoo, sprouts, noob uas muaj superconcentration ntawm cov as-ham. Raws li txoj cai, qhov txuj ci tseem ceeb no muaj cov lus dab neeg zoo nkauj (piv txwv li, chia noob Txawm tias Maya pab pawg neeg siv nws raws li kev mloog zoo rau cov hluas), ib lub npe txawv (acaya txiv hmab txiv ntoo, goji txiv hmab txiv ntoo, spirulina alga - suab!) thiab tuaj rau peb los ntawm txhua yam ntawm cov chaw tsis muaj chaw sov - Central America, Equatorial Africa, Cape Verde Islands tuaj. . Niaj hnub no, tag nrho cov kev lag luam twb tsim nyob ib ncig ntawm superfoods, cog lus nrog kev pab los ntawm cov kim natural "cov tshuaj" los daws tag nrho cov teeb meem ntawm lub hnub: sau lub cev nrog cov protein thiab lub zog, tiv thaiv hluav taws xob tsis zoo, poob phaus, tsim cov leeg ... Qhov tseeb muaj pes tsawg? Raws li Cancer Research UK lub prefix "super" nyob rau hauv cov ntaub ntawv no tsis muaj dab tsi ntau tshaj li marketing. Yog lawm, goji berries muaj siab concentration ntawm vitamin C - tab sis tsis ntau tshaj li txiv qaub. Chia noob yog qhov tsis zoo rau cov roj ntses raws li cov ntsiab lus ntawm cov roj fatty acids. Ntawm qhov tod tes, xws li "cov khoom noj cog qoob loo" tuaj yeem pab tau zoo rau cov neeg tsis noj nqaij. Thiab noj qab nyob zoo thiab sib npaug superfood noj yuav txo tau txoj kev pheej hmoo ntawm ntau yam kab mob. Tab sis superfood tsis zoo li yuav yog panacea. yog li ntawd World Health Organization (LEEJ TWG) ceev faj cais cov superfoods li "cov khoom lag luam uas muaj txiaj ntsig zoo rau lub cev thaum tsis muaj tus neeg intolerance."
probiotics
Probiotics yog cov kab mob uas muaj sia nyob uas feem ntau pom nyob rau hauv cov khoom noj siv mis tsis siv tshuaj, cov khoom noj fermented, thiab cov tshuaj tshwj xeeb. Nws ntseeg tau hais tias lawv normalize cov hnyuv, tiv nrog dysbiosis, ib txhij tshem tawm lub cev ntawm co toxins thiab kho kev tiv thaiv. Lub tswv yim yog qhov tshiab - nws tsuas yog nyob rau xyoo 2002 uas Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Ntiaj Teb tau qhia lub ntsiab lus rau hauv cov lus qhia txog kev tshawb fawb. Txawm li cas los xij, cov kws tshawb fawb tseem tsis tuaj yeem tuaj yeem pom zoo txog seb puas muaj cov kab mob probiotics muaj sia nyob hauv qhov chaw hnyav ntawm cov kua qaub ua ntej pib "ua haujlwm" hauv cov hnyuv. Pawg Neeg Saib Xyuas Kev Noj Qab Haus Huv, Khoom Noj thiab Kev Ua Phem European Food Safety Authority (EFSA) tsis pom zoo kom suav nrog cov khoom noj muaj zog nrog probiotics hauv kev noj haus ntawm cov menyuam yaus hnub nyoog qis dua 7 xyoos. Txij li thaum me nyuam mos tseem tsis tau tsim lawv tus kheej cov kab mob keeb kwm yav dhau los, cov probiotics nkag rau hauv nws lub cev yuav ua rau muaj kev phom sij ntau dua li muaj txiaj ntsig zoo rau nws. Thiab los ntawm txoj kev, yogurt thiab kefir tsis suav. "Functional fermented zaub mov" thiab txawm tias lawv muaj probiotics, lawv tsawg dhau rau lawv kom muaj kev kho mob. Muaj ntau ntau probiotics nyob rau hauv sauerkraut, pickled apples, thiab pickles.
Qab Zib-Dawb
Daim ntawv lo ntawm lub pob tsuas txhais tau hais tias tsis muaj qab zib refined tau ntxiv rau cov khoom. Thiab nws tsis tag nrho lav qhov tsis muaj lwm yam sweeteners, xws li zib ntab, syrups los ntawm agave, Jerusalem artichoke or cov nplej xim av… Yog li, ib yam khoom uas sau tias "tsis muaj piam thaj" yuav muaj calorie ntau npaum li nws cov khoom sib xws. Nws kuj tseem tsim nyog xav txog tias cov txiv hmab txiv ntoo thiab lwm yam khoom qab zib "natural" muaj xws li fructose hauv cov khoom xyaw, yog li ntawd, txawm nyob rau hauv cov khoom qab zib tsis muaj qab zib, yam tsawg kawg 15 g ntawm cov suab thaj ib 100 g ntawm cov khoom.
Gluten Dawb
Gluten tau tshaj tawm yuav luag tus mob plague ntawm lub xyoo pua XNUMX. Tag nrho cov khw muag khoom noj khoom haus thiab cov khw noj mov yog siv rau cov khoom tsis muaj gluten. Txawm hais tias, hauv cov ntsiab lus, gluten tsuas yog ib lo lus dav dav siv los xa mus rau cov proteins tshwj xeeb ntawm cov nroj tsuag cereal xws li barley, oats, rye thiab nplej… Kuj hu ua “gluten”, nws yog cov protein complex uas muab cov hmoov nplej “lub zog”, ua rau lub khob cij fluffy thiab tso cai rau lub khob noom cookie sawv thiab tuav nws cov duab. Tu siab tab sis muaj tseeb: raws li cov ntaub ntawv LEEJ TWG Hauv Tebchaws Europe, tus naj npawb ntawm cov neeg raug kev txom nyem gluten ua xua, tsuas yog nyob rau hauv 10 xyoo dhau los tau loj hlob los ntawm yuav luag 7%, qhov feem pua ntawm cov menyuam yaus yog qhov siab heev. Kev nce qib hauv kev noj zaub mov tsis muaj gluten yog txhawb los ntawm qhov tseeb tias tsis txhob muffins thiab crumpets ua rau muaj kev sib haum xeeb. Txawm li cas los xij, tshwj tsis yog tias koj tsis haum rau hom nroj tsuag no, cov kws kho mob tawm tswv yim tawm tsam kev tshem tawm cov nplej ntawm koj cov zaub mov tag nrho. Tseeb, ntxiv rau gluten, cereals suav nrog tag nrho cov ntsiab lus tsim nyog rau ib txwm muaj kev ua haujlwm ntawm cov kab mob hauv lub cev: cov vitamins, enzymes, rog, carbohydrates, proteins. Tau kawg, noj cov khoom qab zib ci tsis zoo li yuav ua rau koj zoo, tab sis cereal toast nrog avocado rau pluas tshais yog twv yuav raug hu tsis muaj kev puas tsuaj.
Tseem grain
Kev tshuaj xyuas txog yam uas tau kawm hauv tsev kawm ntawv biology zaj lus qhia: nplej ntawm cereals (nplej, rye, oats, mov thiab barley) yog noob. Thiab txhua lub noob muaj ob peb ntu: lub embryo, endosperm (nucleus) nrog lub embryo thiab tiv thaiv plhaub (bran). Cov hmoov nplej ntawm qib siab tshaj plaws (ntxiv) yog cov nplej uas txhua yam tau tev tawm, tshwj tsis yog rau qhov nruab nrab ntawm cov endosperm. Thiab tib lub sijhawm, nrog rau cov husk, lawv xa mus rau cov thoob khib nyiab cov vitamins PP, E, B1, B2, uas ua rau kom lub cev ua haujlwm thiab tswj cov metabolism. Endosperm yog cov hmoov txhuv nplej siab uas muab me ntsis rau lub cev uas tsis yog calories. Lub ntsiab lus xaus yog tias qhob cij nrog tag nrho cov nplej muaj kev noj qab haus huv. Tab sis tsis txhob delude koj tus kheej tias thaum xaiv qhob cij ntawm lub tsev muag khoom txee "Nrog tag nrho cov nplej", “wholegrain”, "cereal" thiab lwm yam. koj yog guaranteed ib tug vitamin boost. "Bread with bran" yuav tsum muaj tsawg kawg yog 5% tag nrho cov nplej, EU cov qauv tag nrho cov khoom nplej yog tsawg kawg yog 4% cov nplej tag nrho. Tus so yog tib yam refined hmoov. Nrhiav cov lus "100% Whole Grain" ntawm lub ntim, los yog nyeem daim ntawv lo kom zoo, uas qhia qhov sib piv ntawm ntau hom hmoov nplej. Thiab los ntawm txoj kev, cov qhob cij tag nrho, los ntawm kev txhais, tsis tuaj yeem tsis muaj gluten.