Vitamin zaub xam lav nrog cov zaub tshiab, dib thiab cov kaus poom mackerel hauv cov roj. Ib daim ntawv qhia ib qib zuj zus nrog daim duab ntawm zaub mov noj qab haus huv. Daim ntawv qhia yees duab.
Ib qho txawv txawv, lub teeb thiab noj qab haus huv zaub xam lav rau cov nyiam ntses! Cov zaub nyoos tuaj yeem npaj tau los ntawm cov kaus poom ntses, haus luam yeeb, hau, ci … Zaub xam lav nrog zaub qhwv, dib thiab kaus poom mackerel. Ntawm no, txhua qhov khoom muaj ntau yam vitamins thiab minerals. Zaub qhwv yog nplua nuj nyob hauv fiber ntau thiab selenium, uas ua rau qeeb cell laus. Nws yog qhov muaj txiaj ntsig zoo ntawm cov vitamins C thiab E. dib, tshuaj ntsuab thiab zaub roj kuj tseem zoo rau koj kev noj qab haus huv. Cov kaus poom mackerel, txawm tias nyob hauv cov roj, suav tias yog khoom noj khoom haus. Lawv noj zaub mov zoo thiab nplua nuj nyob hauv calcium. Mackerel nws tus kheej yog nplua nuj nyob hauv cov vitamins thiab minerals, Omega-3 thiab Omega-6. Nws qhov kev siv tas li pab ntxiv dag zog rau lub cev tiv thaiv kab mob, ua kom ntshav siab thiab sib npaug ntawm cov tshuaj hormones.
Zaub xam lav yog yooj yim, nyiaj txiag thiab ntuj! Nws muaj kev sib haum xeeb saj thiab koom nrog kev noj zaub mov zoo. Cov tais yog lub teeb, nrog cov nplua mackerel tsw nrog ntxiv ntawm cov zaub tshiab. Mackerel zaub xam lav yuav yog qhov kev xaiv zoo tshaj plaws, ob qho tib si rau kev lom zem thiab niaj hnub rooj. Nws yog khoom noj txom ncauj zoo thiab txawm tias yog cov khoom noj tseem ceeb.
Saib kuj yuav ua li cas ua zaub xam lav nrog zaub qhwv thiab roob ris.
- Caloric cov ntsiab lus ib 100 g - 185 kcal.
- Cov khoom siv - 3
- Lub sijhawm ua noj - 20 feeb
Cov khoom xyaw:
- Cov tub ntxhais hluas dawb cabbage - 200-250 g
- Ntsuab dos - pawg
- Zaub roj - rau hnav khaub ncaws
- Qab zib - 2 pcs.
- Cov kaus poom mackerel hauv cov roj lossis hauv nws cov kua txiv - 1 tau (240 g)
- Parsley - ib pawg
- Ntsev - pinch los yog mus saj
Ib qib zuj zus ua zaub xam lav zaub xam lav nrog zaub qhwv, dib thiab kaus poom mackerel, daim ntawv qhia nrog duab:
1. Tshem cov nplooj saum toj ntawm cov zaub qhwv. lawv feem ntau qias neeg. Ntxuav lub taub hau ntawm zaub qhwv, qhuav nrog daim ntawv so tes thiab txiav rau hauv nyias ib daim hlab.
2. Ntxuav cov dib, qhuav nrog cov phuam, txiav tawm qhov xaus ntawm ob sab thiab txiav mus rau hauv nyias lub quarter ib ncig.
3. Ntxuav, qhuav thiab chop cov zaub txhwb qaib.
4. Ntxuav cov dos ntsuab, qhuav nrog daim ntawv so tes thiab chop.
5. Tshem cov mackerel los ntawm lub hub, blot nrog cov roj thiab txiav rau hauv daim me me.
6. Muab txhua yam zaub mov tso rau hauv ib lub tais.
7. Zaub xam lav nrog zaub qhwv, dib thiab cov kaus poom mackerel, lub caij nrog zaub roj, lub caij nrog ntsev thiab do. Txias rau 15 feeb thiab ua haujlwm.
Saib kuj yog daim vis dis aus qhia yuav ua li cas ua zaub xam lav ntawm qos yaj ywm thiab haus mackerel.
