Taum yog cov khoom noj muaj txiaj ntsig uas nquag siv ua zaub mov rau sab lossis hauv zaub nyoos, kua zaub thiab khaub noom. Cov neeg tsis noj nqaij feem ntau siv cov noob taum ua ke nrog cov hmoov txhuv nplej siab xws li txhuv ua lwm yam zaub mov tiav. Koj tuaj yeem nthuav koj cov taum siv los ntawm kev ua cov taum hmoov nplej thiab siv nyob rau hauv qhov chaw los ntawm kev ua cov hmoov nplej li niaj zaus. Taum hmoov nplej yog gluten dawb thiab yooj yim zam rau los ntawm cov neeg nrog gluten rhiab heev. Kev lag luam taum hmoov nplej feem ntau kim heev, tab sis koj tuaj yeem zom koj tus kheej hauv tsev rau tus nqi tsawg.
Kauj ruam 1
Xaiv cov taum qhuav uas koj xav ua hmoov. Cov noob taum txawv yuav muaj qhov txawv lossis txawv me ntsis. Garbanzo, lentil, mung lossis Navy taum pauv yog cov kev xaiv ntau.
Kauj ruam 2
Faib cov noob taum ua ntau me me kom cov txheej txheem yooj yim dua. Ntxiv thawj pob taum thawj rau koj rab. Zuaj cov taum rau ntawm qhov chaw siab tshaj plaws li 30 vib nas this, tom qab ntawd nres lub tshuab tawg thiab co nws ib puag ncig thiab rov sib luag kom ntseeg tau tias txhua lub noob taum mus ua hmoov.
Kauj ruam 3
Nchuav covdub taum hmoovlos ntawm rab thiab muab tso rau tom ntej batch hauv thiab rov ua txoj kev. Ua mus kom txog thaum tag nrho cov taum pauv mus ua hmoov.
Kauj ruam 4
Muab cov taum hmoov nplej tso rau hauv cov thawv ntim airtight thiab muab cia rau qhov chaw txias thiab qhuav kom txog thaum koj' npaj txhij siv nws.
Yam Koj' ll Yuav Tsum Tau
Taum qhuav
Rab riam
Ntim
Tswv yim
Ua ke cov nplej thiab taum hmoov nplej los ua cov khoom ci uas yuav tsum tau sawv. Siv cov taum hmoov nplej kom tuab gravies lossis kua zaub. Siv lub tshuab ua kom tes tuav lossis hmoov nplej hmoov nplej kom zom koj cov taum yog tias koj muaj. Taum cov taum loj hauv koj rab ua ntej kom cov txheej txheem tsis muaj kev sib tw. Roast koj cov noob taum li 20 feeb ntawm 400 degrees Fahrenheit rau qhov qab ntawm nuttier thiab ua kom sib tsoo tsawg dua. Nyob rau hauv qhov chaw ntawm ib rab, koj kuj yuav zom taum nyob rau hauv ib tug txiv ntoo grinder.
Taum Dub Hmoov Siv
Cov txiaj ntsig kev noj qab haus huv ntawm cov taum dub suav nrog:
1) Tswj cov pob txha kom zoo
Taum dub yog muaj protein thiab fiber ntau.
Cov hlau, phosphorus, calcium, magnesium, manganese, tooj liab, thiab zinc hauv taum dub txhua tus pab ua lub tsev thiab tswj cov pob txha thiab lub zog.Calcium thiab phosphorus yog qhov tseem ceeb hauv cov pob txha qauv, thaum hlau thiab zinc ua si lub luag haujlwm tseem ceeb hauv kev tswj lub zog thiab elasticity ntawm cov pob txha thiab pob qij txha.Hauv 99 feem pua ntawm lub cev cov calcium, 60 feem pua ntawm nws cov magnesium, thiab 80 feem pua ntawm nws cov khw phosphorus muaj nyob hauv cov pob txha. Qhov no txhais tau tias nws yog ib qho tseem ceeb tshaj plaws kom tau txais cov zaub mov txaus los ntawm kev noj haus.
2) Txo cov ntshav siab
Tswj kev noj ntsev rau cov ntsev tsawg yog qhov tseem ceeb rau kev tswj ntshav siab hauv lub cev. Taum dub yog ib txwm nyob hauv sodium tsawg thiab muaj cov poov tshuaj, calcium, thiab magnesium, txhua tus tau pom tias ua kom cov ntshav siab nyob rau hauv siab.Peb nco ntsoov yuav cov kev txiav txim siab sodium tsawg thiab tseem tso dej thiab yaug kom txo cov ntsiab lus sodium ntxiv.
3) Tswj ntshav qab zib
Kev tshawb fawb pom tau tias cov tib neeg muaj ntshav qab zib hom 1 uas noj cov zaub mov muaj protein ntau yuav muaj cov ntshav qabzib tsawg dua. Ib qho ntxiv, cov neeg muaj ntshav qab zib hom 2 tuaj yeem txhim kho cov ntshav qab zib, lipids, thiab cov insulin ntau dua. Ib lub khob, lossis 172 grams (g), ntawm cov noob taum dub ua rau muaj 15 g ntawm fiber ntau.Lub Tebchaws Asmeskas Cov Khoom Noj thiab Tshuaj (FDA) pom zoo 25 g ntawm fiber ntau ib hnub raws li kev noj zaub mov 2,000 calories. Qhov no tej zaum yuav sib txawv raws tag nrho cov calories ntau.
4) Warding tawm kab mob plawv
Cov tshuaj fiber, potassium, folate, vitamin B6, thiab cov ntsiab lus phytonutrient ntawm taum dub, txuas nrog nws tsis muaj roj cholesterol, txhua yam txhawb lub siab. Qhov no fiber ntau pab txo qis tag nrho cov roj (cholesterol) hauv cov ntshav thiab txo qis kev pheej hmoo ntawm kab mob plawv.Vitamin B6 thiab folate tiv thaiv qhov kev tsim ntawm ib qho kev paub hu ua homocysteine Thaum ntau dhau ntawm cov homocysteine ntau ntxiv hauv lub cev, nws tuaj yeem ua rau cov hlab ntsha puas thiab ua rau muaj teeb meem hauv lub plawv.
Lub quercetin thiab saponins pom nyob hauv cov taum dub kuj tseem pab cuam rau kev tiv thaiv plawv. Quercetin yog ib qho kev tiv thaiv ib txwm muaj los tiv thaiv kab mob atherosclerosis thiab tiv thaiv kev puas tsuaj los ntawm cov lipoprotein (LDL) cov roj cholesterol tsawg. Kev tshawb nrhiav tseem qhia tias saponins pab txo qis lipid thiab ntshav muaj roj cholesterol, uas tiv thaiv kev puas tsuaj rau cov lub plawv thiab cov hlab ntshav.
5) Kev tiv thaiv mob qog noj ntshav
Selenium yog cov ntxhia pob zeb uas tsis nyob hauv cov txiv hmab txiv ntoo thiab zaub feem ntau tab sis tuaj yeem pom hauv cov taum dub. Nws lub luag haujlwm hauv lub siab ua haujlwm enzyme thiab pabcuam ua rau detoxify qee cov kabmob ua rau kabmob hauv lub cev. Tsis tas li ntawd, selenium tuaj yeem tiv thaiv kev mob thiab txo cov qog loj hlob ntawm cov qog nqaij hlav.aponins tiv thaiv cov qog nqaij hlav cancer los ntawm kev sib kis thiab sib kis thoob plaws hauv lub cev. uas ua lub luag haujlwm hauv DNA synthesis thiab kho, yog li tiv thaiv kev tsim ntawm qog nqaij hlav cancer los ntawm kev hloov pauv hauv DNA.
6) Kev zom zaub mov zoo
Vim tias lawv cov ntsiab lus fiber ntau, taum dub pab tiv thaiv cem quav thiab txhawb nqa kom tsis tu ncua rau lub plab zom mov. Lawv kuj muab roj rau cov kab mob zoo nyob hauv txoj hnyuv.
7) Lub cev yuag
Kev noj haus fiber ntau muaj feem ntau lees paub tias yog qhov tseem ceeb ua rau poob phaus thiab tswj lub cev hnyav los ntawm kev ua haujlwm "tus neeg sawv cev" hauv cov plab zom mov. Cov khoom noj muaj haus fiber ntau nce lub siab tag nrho tom qab noj mov thiab txo qhov qab los noj mov, ua rau cov tib neeg xav ntau ntev dua, yog li ua kom tag nrho cov khoom noj hauv calorie tsawg.
Yog tias koj xav tau cov taum hmoov dub, thov hu rau peb ntawm email:herbext@undersun.com.cn
Cov ua tim khawv: https: //www.livestrong.com/article/472318-how-to-grind-bean-flour/
https://www.medicalnewstoday.com/articles/289934
