1. Yuav los ntawm qhov hnyav
Nws yuav luag ib txwm pheej yig dua! Txhim khu kev ntseeg tau: cov khoom los ntawm qhov hnyav yog qhov nruab nrab pheej yig dua los ntawm ... 89%! Ntawd yog, cov neeg siv khoom them nyiaj ntau dhau rau cov khoom ntim zoo nkauj (- kwv yees li neeg tsis noj nqaij). Tsis tas li ntawd, thaum yuav los ntawm qhov hnyav, koj muaj kev ywj pheej los yuav ntau npaum li koj xav tau rau hnub tom ntej, thaum cov khoom yuav hauv cov pob loj "nyob rau hauv cia" khiav txoj kev pheej hmoo ntawm kev lwj tom qab: piv txwv li, qhov no tuaj yeem tshwm sim nrog cov nplej tag nrho. hmoov.
Nws yog qhov zoo tshaj plaws los yuav los ntawm cov khoom hnyav xws li txiv ntseej, noob thiab noob, txuj lom, nplej, taum thiab lwm yam legumes. Nyob rau tib lub sijhawm, nco ntsoov tias qee cov khoom vegan tseem kim heev, txawm tias qhov hnyav, xws li walnuts lossis qhuav goji berries. Yog li koj yuav tsum nco ntsoov saib tus nqi tag kom tsis txhob muaj kev xav tsis thoob ntawm qhov kev txiav txim.
2. Yuav raws caij nyoog
Cia li tsis nco qab txog cov berries tshiab nyob rau lub caij ntuj no thiab persimmons nyob rau lub caij ntuj sov. Yuav dab tsi yog qhov zoo tshaj plaws siav thiab tshiab lub caij no - nws noj qab nyob zoo thiab pheej yig! Cov zaub tshiab raws caij nyoog xws li zaub qhwv, taub dag, qos yaj ywm thiab lwm yam yog muag pheej yig heev hauv qee lub hlis. Hauv tsev loj lossis hauv khw, nws yog qhov zoo dua tsis txhob tsom mus yuav cov khoom uas paub, nyiam. Hloov chaw, taug kev hauv txoj kev taug kev thiab pom dab tsi hauv lub caij nyoog thiab pheej yig. Qhov sib txawv ntawm tus nqi rau cov khoom siv hauv tsev yog qhov tshwj xeeb tshaj yog pom.
Kuj tseem siv lub tswv yim ntawm "tag nrho lub tub yees": noj cov tais diav los ntawm ntau yam khoom thiab zaub ib zaug: piv txwv li, kua zaub, lasagna, cov ncuav qab zib hauv tsev, lossis noj qab haus huv thiab nyiam ua ke ntawm "cov protein ntau + nplej + zaub".
Thaum kawg, lub tswv yim "evergreen": nyiam noj zaub mov xws li carrots, celery, leeks, qos yaj ywm, zaub qhwv - lawv yog "nyob rau hauv lub caij" txhua xyoo puag ncig thiab lawv yeej tsis kim.
3. Nco Ntsoov Dirty Dozen thiab Khawv koob kaum tsib
Kev yuav cov zaub uas muaj ntawv pov thawj txhua lub sijhawm yog qhov zoo, tab sis nws yuav raug nqi koj ib lub nyiaj zoo nkauj. Koj tuaj yeem ua nws ntse dua: nqa cov npe ntawm cov txiv hmab txiv ntoo thiab zaub uas feem ntau muaj cov hlau hnyav (yog tias lawv tsis tau lees paub tias yog "organic") thiab cov npe ntawm 15 yam khoom noj uas muaj kev nyab xeeb tshaj plaws (koj tuaj yeem ua lus Askiv; nws tau sau los ntawm lub koom haum). Nws yog qhov tseeb tias nws yog qhov zoo dua los yuav cov khoom los ntawm Dirty Dozen daim ntawv teev npe tsis yog nyob rau hauv lub tsev loj, tab sis nyob rau hauv ib lub khw tshwj xeeb ua liaj ua teb lossis khw. Tab sis 15 cov khoom "zoo siab" tsis tshua muaj cov tshuaj phem, thiab - rau kev lag luam - lawv tsis txaus ntshai rau noj hauv khw.
»: txiv apples, celery, txiv lws suav, cucumbers, txiv hmab txiv ntoo, nectarine, txiv duaj, qos yaj ywm, peas, spinach, strawberries (xws li Bulgarian), kale () thiab lwm yam zaub ntsuab, nrog rau cov kua txob kub.
asparagus, avocado, cabbage, melon (net), cauliflower, eggplant, grapefruit, kiwi, txiv nkhaus taw, dos, papaya, pineapple, pob kws, ntsuab peas (khov), qos yaj ywm qab zib (yam).
Lwm txoj cai: txhua yam uas muaj daim tawv nqaij tuab tuaj yeem yuav "tsis tu ncua", tsis yog "organic": txiv tsawb, avocados, pineapples, dos, thiab lwm yam.
Thiab thaum kawg, ib qho ntxiv: cov neeg ua liaj ua teb lub khw yog tag nrho ntawm cov khoom uas yog cov organic, tab sis tsis tau ntawv pov thawj organic. Nws feem ntau pheej yig dua. Hauv particular, nws tuaj yeem yog "organic" qe, nrog rau cov mis nyuj thiab cov khoom siv mis nyuj.
4. Ua noj los ntawm kos
Nws yog feem ntau yooj yim kom tau cov kaus poom peas los ntawm lub tub yees lossis pantry, kua zaub hauv lub thawv, npaj ua mov "tsuas sov", thiab lwm yam. Tab sis tag nrho cov no, alas, yuav txuag lub sijhawm, tab sis tsis yog koj cov nyiaj. Thiab qhov saj ntawm cov khoom no feem ntau tsis zoo! Yog tias koj feem ntau tsis muaj sijhawm ua noj, nws yog qhov zoo tshaj plaws los npaj cov zaub mov ua ntej (xws li lub tshuab ua mov puv) thiab tso rau txhua qhov koj xav khaws cia rau tom qab hauv lub thawv yas.
Paub-yuav ua li cas: koj tuaj yeem ua mov nplej xim av, muab tso rau hauv daim ntawv parchment thiab khov nws thaum nws nyob hauv lub tub yees, tom qab ntawd tawg cov nplej "daim ntawv" thiab tamp nws mus rau hauv lub freezer thawv, nyem tawm cov cua ntau dhau. Thiab npaj zaub mov los yog taum siav ua ntej tuaj yeem khaws cia rau hauv cov thawv tshwj xeeb.
Ib qhov chaw -