txheem
Koj puas npaj txhij rau "kev noj qab haus huv" taug txuj kev nyuaj? Puas yog koj tab tom nrhiav thawj cov zaub mov txawv uas yuav muab rau koj lub cev txhua yam kev noj qab haus huv nws tsim nyog? Koj puas paub qhov kev hloov tshiab no hu ua chia?
Ib yam li txhua tus, kuv tau tshawb hauv internet rau txoj hauv kev los txhim kho kuv txoj kev noj qab haus huv thiab kev noj haus thiab kuv tau hla tus tsiaj nyaum me me uas xav paub hu ua chia noob.
Kuv tsis ntseeg thaum xub thawj tab sis tau muab nws sim thiab pom cov txiaj ntsig zoo kawg ntawm cov noob me me no.
Kuv tau xaiv rau koj 12 recipes uas yuav awaken koj saj buds thaum qhia koj kom nrhiav tau ib tug noj qab nyob zoo noj.
Tab sis ua ntej, chia noob yog dab tsi?
Yuav ua li cas kom paub qhov me me chia noob ncaj qha los ntawm Mexico thiab Peru? Cov nroj tsuag no los ntawm tsev neeg sage, hais tias "Kia", twb tau nrov heev ntau txhiab xyoo dhau los los ntawm Aztecs thiab Mayans.
Lawv haus nws txhua hnub xav tias nws muab lub zog rau lawv lub cev thiab kev txawj ntse.
Super zaub mov, chia yog nplua nuj nyob rau hauv omega 3, protein, fiber, lipids, antioxidants thiab nws yog gluten dawb. Cov noob me me no, uas zoo li poppy, muaj cov khoom siv tshuaj zoo kawg. (1)
Cov txiaj ntsig tseem ceeb ntawm chia yog nws txoj kev qab los noj mov. Yog li tsis yog, nws tsis yog ib qho txuj ci tseem ceeb uas yuav ua rau koj poob phaus, tab sis nws cov nyhuv satiating yuav pab tau koj qeeb koj qhov kev ntshaw me ntsis.
Chia tau pom zoo tshwj xeeb rau cov neeg ncaws pob vim tias nws yog lub zog uas tswj cov suab thaj thiab txhawb nqa dej kom zoo dua cov leeg.
Cov zaub mov zoo tshaj plaws nrog chia noob
Qhov zoo dua nrog chia yog tias nws tuaj yeem ua tiav yuav luag txhua lub tais. Txhawm rau kom muaj kev noj qab haus huv txhua hnub (tsis ntau tshaj 2 tbsp), Yog tias koj tsis muaj sijhawm los muab nws tso rau hauv daim ntawv qhia, tsuas yog ntxiv rau yogurt, kua zaub lossis zaub xam lav.
Rau ib qho kev sib tw noj tshais, kuv ua "poob hmo ntuj" nrog chia. Hmo ua ntej, kuv npaj txog 40g oatmeal thiab ib teaspoon ntawm chia nyob rau hauv ib khob, npog nrog mis nyuj thiab cia sawv ntsug nyob rau hauv lub tub yees.
Tag kis sawv ntxov, kuv pom me ntsis porridge uas kuv qab zib nrog zib mu thiab voila.
Tab sis kuv yuav tsis ua rau koj poob siab ntxiv lawm thiab kuv xav kom koj tshawb pom ua ke cov zaub mov twg peb tuaj yeem npaj nrog cov noob me me no.
Qab zib zaub mov txawv
Le pudding chia
los yog zaub mis nyuj uas koj xaiv los yog maple phoov, agave phoov
- Sib tov 2 tablespoons chia noob nrog 200 ml ntawm txiv maj phaub mis nyuj (los yog zaub mis nyuj uas koj xaiv) thiab 1 tsp zib mu (los yog maple phoov, agave phoov).
- Teem nyob rau hauv ob verrines, cia nyob rau hauv lub fridge rau ob peb teev
- Ntxiv cov txiv hmab txiv ntoo uas koj xaiv rau saum. Kev zoo siab dawb huv!
Chocolate thiab chia noob muffins
- Mash 2 txiv tsawb ripe nyob rau hauv ib lub tais
- Ntxiv 2 qe thiab sib tov zoo
- Ntxiv 220 g ntawm hmoov, 40 g suab thaj, 2 tablespoons ntawm chia, 1/2 sachet ntawm ci hmoov, 1 tsp ntawm 100% cocoa hmoov thiab sib tov.
- Ncuav rau hauv lub khob noom cookie 180 ° C Th.6 rau li 25 feeb.
Cov pob zog
- Sib tov 250 g ntawm cov hnub thiab 2 tablespoon ntawm txiv maj phaub roj kom txog thaum koj tau muab tshuaj txhuam.
- Tom qab ntawd ntxiv 2 tablespoons chia noob, 80 g ntawm oatmeal thiab nyob ntawm koj saj almonds, cashews, sunflower los yog squash noob, thiab lwm yam, tsuav yog tag nrho cov noob nyob ib ncig ntawm lawv. 180 g.
- Sib tov txhua yam kom tau ib lub khob noom cookie zoo uas koj yuav ua haujlwm los ua cov pob.
- Raws li koj xav, yob cov khoom no rau hauv cov noob hnav, grated txiv maj phaub lossis 100% cocoa chocolate hmoov.
- Muab lawv tso rau hauv lub tub yees rau ob peb teev thiab muab tso rau hauv ib lub thawv airtight li 3 lub lis piam. Noj ib rab diav thaum sawv ntxov lossis ua ntej kev ua si, lawv zoo tagnrho rau kev txhawb nqa koj lub zog tab sis kuj qab zib heev yog li tsis txhob greedy. (2)
Noj qab nyob zoo pancakes nrog chia noob
Rau ob tus neeg:
- Nyob rau hauv ib tug blender qhov chaw 1 tablespoon ntawm oat bran los yog zoo li kuv, sib tov oatmeal kom tau ib tug hmoov, 2 qe, 2 txiv tsawb siav heev, 2 tbsp ntawm chia noob thiab 1 ci hmoov.
- Sib tov txhua yam kom txog thaum lub homogeneous muab tshuaj txhuam.
- Kub koj lub lauj kaub, ntxiv txiv maj phaub roj thiab ncuav qhov kev npaj
- Drizzle lub pancakes nrog maple phoov los yog zib mu, ntxiv txiv hmab txiv ntoo thiab ntawm no yog noj tshais uas lom zem thiab tsis muaj txhaum.
- Nyob rau hauv ib lub tais zaub xam lav, sib tov 220 g ntawm txiv laum huab xeeb butter, crunchy los yog du raws li koj xav, 1 tablespoon unsweetened cocoa hmoov, 1 tablespoon ntawm chia noob thiab qe.
- Ua cov pob me me, ua kom lawv me ntsis thiab muab tso rau ntawm daim ntawv ci ci nrog daim ntawv ci.
- Kwv yees li 10 feeb ntawm 180 ° C. Kuv lub tswv yim me me: nqa koj cov ncuav qab zib tawm ntawm qhov cub thaum lawv tseem mos me ntsis.
Cov ncuav qab zib tawv sai heev ntawm qhov txias yog tias koj tos kom txog thaum lawv nyuaj thaum ci koj yuav hmoov tsis kawg nrog cov pavers uas tsis tuaj yeem.
Kuv me me ua kom yuam kev
Chia granola
cashew, pecan, thiab lwm yam.
- Nyob rau hauv ib lub tais zaub xam lav, sib tov 100g ntawm oatmeal, 20g ntawm almonds, 20g ntawm walnuts (casew, pecan, thiab lwm yam), 1 tablespoon ntawm chia noob, 1 tablespoon loj zib mu thiab 2 tablespoon ntawm txiv maj phaub roj.
Yog hais tias qhov kev ntshaw rau chocolate tuaj rau tickle koj saj buds, kuj ntxiv ob peb tsaus nti chocolate chips.
- Tshaj tawm cov kev npaj rau ntawm daim ntawv ci npog nrog daim ntawv ci, txog 15 feeb ntawm 180 ° C.
- Txwv kev lag luam granolas thiab mueslis uas muaj cov suab thaj thiab cov khoom ntxiv uas tsis yog qhov koj tau hais. Hauv tsev zoo dua, txoj cai?
Zaub mov txawv
Neeg tsis noj nqaij dumplings nrog chia noob
Rau 16 meatballs
- Txiav 3 eggplants nyob rau hauv ib nrab, crisscross lub nqaij, txhuam nrog txiv roj roj thiab 30 min nyob rau hauv qhov cub ntawm 180 ° C.
- Lub caij no, soak 2 tbsp ntawm chia hauv 3 tbsp dej rau 10 feeb
- Nyob rau hauv ib lub tais nyias, sib tov cov nqaij ntawm eggplants nrog 2 tablespoons txiv lws suav puree, 60g ntawm oatmeal, 45g breadcrumbs, nias qej, finely tws dos, ntsev, kua txob thiab tso tseg rau 20 feeb nyob rau hauv lub fridge.
- Ua meatballs uas koj yuav simmer maj mam nyob rau hauv lub lws suav sauce embellished nrog Provence tshuaj ntsuab.
Striped cwj mem nrog chia noob
- Noj 400 g ntawm penne rigate thiab ntws lawv.
- Nyob rau hauv ib lub lauj kaub sauté, ntxiv txiv roj roj, pasta thiab 100 g ntawm wrung-out arugula. Sib tov thiab cia saute rau 1 feeb.
- 2 tablespoons chia noob hauv 3 tablespoons dej rau 10 feeb.
- Ntxiv cov noob rau penne thiab arugula sib tov. Ntsev, kua txob thiab sib tov. Tshem tawm ntawm tshav kub thiab sprinkle nrog Parmesan.
Roasted salmon steak nrog noob
- Nyob rau hauv ib lub tais, sib tov 1 tablespoon ntawm mustard nrog 2 tablespoon ntawm txiv roj roj.
- Txhuam 4 salmon steaks nrog cov sib tov no thiab yob lawv nyob rau hauv ib tug sib tov ntawm 2 tbsp ntawm noob hnav thiab 2 tbsp ntawm chia noob, nias cia zoo kom sib tov tuav.
- Ci lub tais hauv qhov cub ntawm 220 ° C. Cov lus qhia me me: ua cov zaub mov no nrog tagliatelle, carrots thiab zucchini rau pluas noj qab nyob zoo.
Cov lus qhia me me
Zucchini flan nrog noob
- Txiav 1 kg ntawm zucchini rau hauv nyias slices siv ib tug mandolin thiab ua noj rau 10 feeb nyob rau hauv dej ntsev.
- Nyob rau hauv ib lub tais zaub xam lav, sib tov ib dos, 1 tbsp txiv roj roj, parsley, 3 qe thiab 250 g ntawm mascarpone.
- Nyob rau hauv ib lub tais square, tso lub drained zucchini thiab ncuav lub qe sib tov.
- Sprinkle txhua yam nrog 4 tbsp ntawm chia noob thiab ci rau 30 feeb ntawm 180 ° C.
Qos yaj ywm pancake nrog chia
- Nyob rau hauv ib lub tais zaub xam lav, npog 4 tbsp ntawm chia noob nrog ib khob dej thiab cia o.
- Meanwhile noj 2 qos yaj ywm loj, cia txias, tev thiab mash lawv.
- Sib tov qos yaj ywm, chia noob, parsley nrog 30 g ntawm grated cheese.
- Khaws rau 30 feeb hauv lub tub yees.
- Ua pancakes thiab xim av lawv nyob rau hauv txiv roj roj.
Boulghour au chia
- Soak 2 tablespoon ntawm chia hauv dej rau li 30 feeb.
- Ua noj bulgur rau li 20 feeb, ntws nws thiab cia txias.
- Nyob rau hauv ib lub tais, sib tov lub drained chia thiab lub drained bulgur, ces ntxiv mint, parsley, chives, 1 dos thiab ib tug puv tes ntawm arugula.
- Ntsev thiab kua txob, ntxiv ib dash ntawm txiv qaub kua txiv thiab ib tug dash ntawm txiv roj roj.
- Raws li ib tug pib los yog raws li ib tug accompaniment, nws yog guaranteed kev vam meej nrog koj cov qhua.
Dej thiab chia noob rau kev noj qab haus huv haus
Lub hwj chim ntawm chia noob tsis nres ntawm koj cov pluas noj vim cov ntxhais hluas no kuj caw lawv tus kheej hauv koj lub khob dej.
Thaum koj pib lub neej "kev noj qab haus huv", peb tham nrog koj ntau txog "detox dej“, Koj puas paub cov dej haus thiab cov txiv hmab txiv ntoo tshiab lossis tshuaj ntsuab? Tab sis koj puas tau hnov txog daim ntawv qhia me me chia noob?
Daim ntawv qhia me me ntxiv, tsuas yog rau koj txaus siab.
Sib cais fresco
- Hauv ib khob dej loj, tso 1 tablespoon ntawm chia noob, sib tov thiab cia sawv ntsug 5 feeb.
- Tom qab ntawd ntxiv cov kua txiv hmab txiv ntoo los yog 1/2 txiv qaub thiab 2 clementines.
- Tom qab ntawd ntxiv 1 teaspoon ntawm agave syrup los yog zib mu thiab sib tov dua.
- Cia sawv ntsug li 10 feeb thiab ntxiv cov dej khov nab kuab kom txaus siab. (4)
Raws li nrog rau cov dej detox, nws muaj peev xwm ntxiv tag nrho cov txiv hmab txiv ntoo uas koj nyiam hauv koj faib fresco. Txaus siab siv cov khoom qab zib tshiab!
Raws li koj tau pom, chia noob muaj ntau yam txiaj ntsig rau koj lub cev. Tsuav koj tsis pub tshaj 2 tablespoons ib hnub twg, lawv tsuas tuaj yeem coj koj mus rau lub neej "zoo" li qhov xav tau.
Tag nrho cov zaub mov no tsuas yog kev saib xyuas thiab nws yog nyob ntawm koj kom cia koj lub tswv yim khiav qus. Cia koj lub tswv yim khiav qus thiab sib txawv cov tais diav. Yog tias muaj ib yam koj yuav tsum nco ntsoov nws yog: THOV!
Cov lus qhia me me kawg:
Vim tias nws cov ntsiab lus fiber ntau, thaum koj thawj zaug haus chia, koj tuaj yeem ntsib kev mob plab me ntsis (raws plab). Tsis txhob yig los txo koj cov kev noj yog tias qhov teeb meem tshwm sim.
Tsis tas li ntawd nco ntsoov tias peb tab tom tham txog cov noob thiab yog li ntawd, chia poob siab rau cov neeg uas twb raug kev tsis haum rau lwm cov noob lossis txiv ntoo.