Protein yog ib feem tseem ceeb ntawm kev noj zaub mov zoo thiab tuaj yeem pom nyob hauv txhua yam khoom noj uas ntuj tsim. Qhov pom zoo kom muaj protein ntau yog 50 txog 175 grams tauj ib hnub, nyob ntawm koj lub cev lub cev, hom kev tawm dag zog, thiab kev noj zaub mov. Yog tias koj txaus siab ntxiv cov protein rau koj cov zaub mov tab sis tsis muaj cov hmoov protein, sim ua cov protein co nrog cov khoom xyaw ntuj. Sib tov tag nrho cov khoom xyaw no ua ke tsim cov qab, lub zog ntim, cov protein kom zoo uas tuaj yeem haum rau txhua qhov kev tawm dag zog, pab ua kom koj lub hnub zoo dua, thiab pab kom poob phaus.
Cov khoom xyaw
Zaub Zaub Ntsuab Zaub Protein
- 1/2 khob kua txiv liab txiv hmab txiv ntoo liab (txiv kab ntxwv qaub liab; txiv kab ntxwv qaub yog cov txiv kab ntxwv loj nyob rau sab qab teb, txiv kab ntxwv qaub thiab kua txiv liab liab, qaub saj)
- 1 khob zaub ntsuab (zaub ntsuab, zaub ntsuab, thiab lwm yam)
- 1 kua txiv loj
- 1 khob tws dib
- 1/2 khob tws celery (1 qia nruab nrab)
- 4 tablespoons peeled flaxseed
- 1/4 khob khov txiv nkhaus taw
- 1/8 khob tshiab mint nplooj
- 1/2 tablespoon txiv maj phaub roj
- 3-4 cubes ntawm ice cubes
Txiv laum huab xeeb Protein
- 1 khob mis nyuj mis
- 1/2 khob taum dub (taum dub)
- 2 tablespoons ntawm flaxseed
- 1 txiv tsawb
- 1 tablespoon cocoa hmoov
Txiv laum huab xeeb Protein
- 1 khob kua mis nyuj
- 2 tablespoons txiv laum huab xeeb los yog almond butter
- 1 tablespoon chia noob
Tofu Protein co
- 1/2 khob tofu (silk tofu)
- 1 khob vanilla flavored soy mis
- 1 khov txiv tsawb
- 1/2 tablespoon txiv laum huab xeeb
Kauj ruam
Txoj Kev 1 ntawm 4: Ua Zaub Zaub Zaub Ntsuab Ntsuab
Kauj Ruam 1. Ua kua txiv kab ntxwv qaub. Txiav cov txiv kab ntxwv qaub hauv ib nrab, nyem nws, thiab muab nws tso rau hauv rab. Cov kua txiv kab ntxwv qaub tuaj yeem hloov nrog kua txiv kab ntxwv lossis dej txiv maj phaub.
Kauj Ruam 2. Txiav cov txiv hmab txiv ntoo thiab zaub
Ua ntej, ntxuav cov khoom xyaw thiab tshem cov qia, qhov chaw nyuaj lossis cov noob. Tom ntej no, txiav cov zaub, txiv apples, dib, thiab celery rau hauv me me thiab muab tso rau hauv lub tshuab ziab khaub ncaws.
Kauj Ruam 3. Ntxiv cov khoom xyaw ntxiv
Txuas ntxiv los ntawm kev ntxiv cov noob flaxseed, txiv nkhaus taw khov, nplooj mint, cov txiv maj phaub roj, thiab cov dej khov, tom qab ntawd tig lub tshuab ziab khaub ncaws! Siv cov txiv nkhaus taw khov yuav ua rau cov protein co, tab sis koj tuaj yeem siv cov txiv nkhaus taw tshiab thiab yooj yim ntxiv cov dej khov ntau.
Kauj Ruam 4. Tig lub tshuab ziab khaub ncaws kom nrawm
Sai li tag nrho cov khoom xyaw muaj nyob hauv lub tshuab ziab khaub ncaws, tig lub tshuab ziab khaub ncaws kom nrawm kom txog thaum nws du (qhov ntawd txhais tau tias koj yuav tsis pom ib qho pob/pob). Yog tias qhov txiaj ntsig zoo li tuab heev, ntxiv dej me ntsis thiab txuas ntxiv mus rau rab rab.
Kauj Ruam 5. Txaus siab rau koj tus kheej kom noj qab nyob zoo
Cov protein co co kwv yees li 17 grams ntawm cov protein, 12 grams fiber, thiab yog nplua nuj nyob hauv Vitamin C ntxiv rau A, hlau, thiab calcium. Daim ntawv qhia no ua txog 3 khob, yog li txaus siab rau hauv lub khob loj, lossis faib nws ua ob lub khob kom haus ntau dua li cov khoom noj txom ncauj.
Txoj Kev 2 ntawm 4: Ua Peanut Protein Shake
Kauj Ruam 1. Npaj taum dub (taum dub). Yog tias koj siv cov taum dub taum, tshem tawm 1/2 khob thiab ncuav rau hauv rab. Txawm li cas los xij, yog tias koj siv cov taum qhuav, nco ntsoov ua noj ua ntej thiab tso dej rau lawv. Koj tuaj yeem ua cov taum hauv lub lauj kaub/thawv uas ua los ntawm cov tais diav ntawm lub qhov cub. Thaum cov taum siav, muab lawv tso rau hauv rab rab.
- Ua taum nyob rau hauv ib lub khob ntim hauv av yog ib txoj hauv kev yooj yim kom ua taum tsis tas yuav tsau lawv ua ntej. Cias ntxuav cov noob taum, muab tso rau hauv lub lauj kaub tais diav, ntxiv 6 khob dej rau txhua 0.455 kg ntawm taum, tom qab ntawd ua noj kom sov siab li plaub txog rau rau teev. Sai li cov taum tau siav, ntws cov dej ntau dhau, tom qab ntawd cov taum tau npaj kom sib xyaw!
- Ntxiv cov txiv ntoo rau cov protein co yuav zoo li khib, tab sis lawv zoo li zaub ntsuab thaum lawv sib xyaw nrog lwm cov khoom xyaw, lawv maj mam-cov txiv ntoo tsuas ntxiv cov as-ham!
Kauj Ruam 2. Tev thiab txiav cov txiv tsawb
Siv ib lub txiv tsawb siav, tev nws thiab txiav nws mus rau hauv me me, tom qab ntawd muab nws tso rau hauv rab. Kev siv cov txiv tsawb khov yuav ua rau cov txiaj ntsig ntawm lub tshuab ua kom txias dua thiab tuab dua li qab zib.
Kauj Ruam 3. Ntxiv mis nyuj almond, flaxseed thiab cocoa hmoov
Muab cov khoom xyaw rau ntawm kev kub ceev kom txog thaum du. Yog tias koj xav ntxiv cov protein ntau, hloov mis almond rau 1% mis. Cov khoom xyaw hloov pauv yuav ntxiv xya grams ntawm cov protein.
Kauj Ruam 4. Txaus siab rau chocolate txiv ntseej protein co
Cov protein no co muab 17 grams ntawm cov protein, tab sis hloov nws nrog cov mis tsis tu ncua yuav ntxiv txog 24 grams ntawm cov protein.
Txoj Kev 3 ntawm 4: Ua Peanut Protein Shake
Kauj Ruam 1. Ncuav cov kua mis nyuj, almond lossis txiv laum huab xeeb, thiab chia noob mus rau hauv rab
Yog tias hloov cov txiv laum huab xeeb rau almond butter nco ntsoov koj siv cov txiv laum huab xeeb ntuj los txo cov piam thaj ntau.
Kauj Ruam 2. Ntxiv txiv tsawb, cocoa hmoov, lossis agave syrup/nectar kom tsw qab
Yog tias koj tab tom nrhiav cov khoom qab zib rau koj cov protein co, lossis qee yam nrog cov protein ntau me ntsis, suav nrog cov khoom xyaw ntxiv kom ua rau koj cov protein co co txawm tias qab dua. Xav txog ntxiv txiv tsawb, ib diav ntawm cocoa hmoov, thiab ib diav ntawm agave phoov/nectar.
Kauj Ruam 3. Sib tov tag nrho cov khoom xyaw ntawm kev kub ceev thiab txaus siab
Sib tov cov khoom xyaw kom du thiab txaus siab rau nws cov txiaj ntsig kev noj qab haus huv! Cov protein no co muab kwv yees li 18 grams ntawm cov protein, tab sis nrog ntxiv cov khoom xyaw, cov ntsiab lus protein tuaj yeem nce mus txog 20 grams.
Txoj Kev 4 ntawm 4: Ua Tofu Protein Whisk
Kauj Ruam 1. Tev lub txiv tsawb thiab txiav nws ua tej daim
Nqa cov txiv tsawb los ntawm lub tub yees, tev lawv thiab txiav lawv mus rau hauv me me. Txiav cov txiv tsawb yuav ua rau lawv yooj yim dua nrog lwm cov khoom xyaw. Tom ntej no, muab cov txiv tsawb tso rau hauv lub tshuab ziab khaub ncaws.
Kauj Ruam 2. Sib tov mis nyuj, taum paj (tofu txhob lo lo ntxhuav), thiab txiv laum huab xeeb
Ntxiv cov khoom xyaw nrog txiv tsawb, tom qab ntawd tig lub tshuab ziab khaub ncaws kom nrawm li ib feeb kom txog thaum sib tov sib xyaw.
Tofu yog qhov zoo ntxiv rau cov protein co, vim nws muab cov protein ntxiv. Txhawm rau siv tofu, yooj yim coj nws tawm ntawm lub tub yees thiab tshem tawm ntawm lub pob
Kauj Ruam 3. Txaus siab rau nws cov txiaj ntsig kev noj qab haus huv
Cov protein no co muab 17 grams ntawm cov protein thiab tseem yog qhov zoo ntawm Cov vitamins A thiab C ntxiv rau calcium thiab hlau.
Lub tswv yim
- Siv lub tshuab ua kom zoo zoo kom nws yuav sib tov koj cov protein co zoo.
- Txiav txim siab hloov qee cov khoom xyaw yog tias koj tsis nyiam saj ntawm cov protein co. Cov zaub mov txawv tau nthuav tawm tsuas yog cov lus qhia, thiab feem ntau ntawm cov khoom xyaw tuaj yeem hloov pauv mus rau qee yam ntxiv rau koj nyiam.
- Cov protein ntau tsis yog ib txwm zoo rau koj. Yog tias koj tab tom siv cov protein ntau, nws yuav tsum suav nrog kev tawm dag zog ib txwm muaj.
