Protein co yog ib qho tseem ceeb ntawm kev tswj hwm kev noj qab haus huv, tshwj xeeb tshaj yog tias koj ua haujlwm nquag lossis muaj lub neej nquag. Protein co yog txoj hauv kev zoo thiab nrawm kom tau txais cov as -ham tseem ceeb uas koj xav tau los kho koj lub cev. Koj tuaj yeem sib xyaw koj cov txiv hmab txiv ntoo uas koj nyiam tshaj plaws, cov hmoov protein, thiab kua ua kom muaj pluas mov qab. Cov protein tuaj yeem nplawm tau yooj yim thiab nrawm, txawm tias koj tsis muaj lub tshuab ziab khaub ncaws.
Kauj ruam
Txoj Kev 1 ntawm 3: Cov Khoom Noj Protein Shake
Kauj Ruam 1. Sim ua cov ntawv yooj yim, tuaj yeem hloov kho tau
Sib tov thiab phim txhua qhov tsw uas koj nyiam ua rau koj tus kheej kos npe rau cov protein co.
- 2 khob mis nyuj skim
- 2 khob nonfat tsev cheese
- 3 scoops vanilla protein hmoov
- 1/2 khob nonfat vanilla Greek Greek yogurt
- Koj nyiam txiv hmab txiv ntoo
- Qab zib, kom saj (tsis teb los tau)
- 1 txhais tes khov
Kauj Ruam 2. Sim nrog tshais protein tshais
Siv cov khoom qab zib nrog cov neeg ua kom tuab, xws li yogurt, ua kom tshais sai thiab yooj yim.
- Kas fes Protein Shake: 1-1/2 khob mis nyuj muaj roj tsawg, 2 scoops vanilla protein, 1/2 khob kas fes-flavored cov mis nyuj muaj rog tsawg.
- Berry Protein Shake: 2 scoops ntawm cov hmoov protein, 8 raspberries, 4 strawberries, 15 blueberries, 2 khob mis tsis rog, 1 khob dej khov.
- Peppermint Wheat Porridge: 2 scoops chocolate protein, 1 khob tsis muaj qab zib vanilla ice cream, 1 khob hmoov oatmeal, 2 khob mis tsis rog, 1/2 khob dej, 1/2 teaspoon extract.
Kauj Ruam 3. Sau koj lub plab txhua hnub nrog cov protein co
Cov protein no co tuaj yeem noj tau txhua lub sijhawm, thiab nws yooj yim los ua. Sim siv cov txiv hmab txiv ntoo thiab kua txiv sib txawv.
- Banana Blast: 1 txiv tsawb, khob mis, 10 almonds, 1 daus protein, 1 khob dej khov.
- Chocolate Peanut Butter: 2 scoops protein, 1/2 khob av almonds, 1 tablespoon txiv laum huab xeeb, 1 khob mis nyuj skim, txiv tsawb, 1 tablespoon zib ntab.
- Ntsuab Peach Protein Shake: 2 scoops DailyBurn Fuel-6 vanilla tsw, 1 khob mis tsis qab zib, 1 khob khov txiv duaj, khob khov txiv puv luj, txiv tsawb, 2 khob zaub qhwv, 1 tablespoon flaxseed.
Txoj Kev 2 ntawm 3: Ua Protein Beat hauv Blender
Kauj Ruam 1. Ntxiv cov kua hauv paus
Nco ntsoov tias lub tshuab ziab khaub ncaws tawm, tom qab ntawd ncuav 1 khob mis lossis kua txiv rau hauv rab.
- Yog tias koj xav tau cov protein tuab co, ntxiv ob peb lub khov nab kuab ua ntej. Tom qab ntawd sib tov cov dej khov thiab kua nruab nrab ntawm qhov nruab nrab li 10 feeb kom tawg cov dej khov.
- Yog tias koj ua xua rau cov khoom siv mis nyuj, siv cov kua mis, mis almond lossis mis nyuj mis tsis qab zib hloov. Koj tuaj yeem hloov nws nrog kua txiv.
- Cov hmoov protein tsis muaj mis kuj tseem tuaj yeem siv tau yog tias koj ua xua rau cov khoom siv mis. Es tsis txhob siv cov hmoov protein los ntawm nyuj cov kua mis, nrhiav cov protein los ntawm taum pauv, txhuv, lossis txiv hmab txiv ntoo qhuav.
Kauj Ruam 2. Ntxiv koj cov hmoov protein
Cov hmoov protein yog ib txoj hauv kev ua tau zoo tshaj plaws kom ntseeg tau tias lub cev tau txais cov protein txhua hnub. Thaum cov mis nyuj los yog kua txiv tau sib xyaw, ncuav cov hmoov protein rau hauv rab thiab tig rau ntawm qhov nruab nrab nrawm li 15 feeb.
- Sib tov cov hmoov protein nrog cov mis ua ntej sib tov nrog lwm cov khoom xyaw kom ntseeg tau tias cov hmoov yaj tag thiab tsis tawm pob.
- Ua raws li cov lus qhia me me hauv cov protein protein raj kom tau txais cov protein kom zoo. Txoj cai tseem ceeb, yog tias koj xav kom hnyav lossis hnyav nqaij, txiv neej yuav tsum siv ob rab diav, thiab poj niam ib diav.
Kauj Ruam 3. Ntxiv txiv hmab txiv ntoo, yogurt thiab lwm yam khoom xyaw
Thaum koj tau sib xyaw cov hmoov thiab mis, koj tuaj yeem ntxiv ntau yam khoom xyaw rau koj cov protein co. Txiv hmab txiv ntoo thiab yogurt tsis tsuas yog ntxiv rau koj cov vitamin txhua hnub, lawv kuj ntxiv tsw. Los ntawm cov txiv ntoo rau khov yogurt, koj cov kev xaiv tsis muaj qhov kawg.
- Yog tias koj nyiam vanilla lattes, sim ntxiv vanilla protein hmoov thiab ib nrab khob ntawm cov mis tsis khov khov rau koj cov protein co.
- Hloov cov mis tsis tu ncua nrog kua kua. Ntxiv 1 tablespoon almonds, 1 tablespoon tsis muaj suab thaj dawb maple phoov, vanilla extract, thiab cov roj tsawg Greek yogurt kom ua almond soy protein co. Yog tias koj tsis muaj lactose, ua kom ntseeg tau tias cov kua mis uas koj siv yog tsis muaj lactose.
- Yog tias koj nyiam txiv hmab txiv ntoo, siv cov txiv hmab txiv ntoo tsw qab muaj cov hmoov protein lossis txiv hmab txiv ntoo qhuav. Sib tov hauv qee cov txiv hmab txiv ntoo zoo li txiv pos nphuab, txiv pos nphuab, blueberries, thiab mis tsis rog. Ntxiv koj cov txiv hmab txiv ntoo ua ntej sib tov cov hmoov protein nrog cov mis kom ua tiav.
- Cia siab tias yuav sim thaum sib tov yogurt, txiv hmab txiv ntoo, thiab txiv ntseej rau cov protein zoo co. Ntxiv cov khoom xyaw ntxiv tom qab sib tov cov hmoov protein nrog dej khov thiab kua.
Kauj Ruam 4. Ua kom nrawm nrawm dua
Thaum tag nrho cov khoom xyaw nyob hauv, tig lub tshuab ziab khaub ncaws ntawm qhov nrawm. Thaum lub suab ntawm cov dej khov tsoo tsis hnov lus lawm, tsa nws mus rau qhov nrawm.
Nco ntsoov koj sib xyaw cov khoom xyaw rau 45 vib nas this lossis kom txog thaum cov txiv hmab txiv ntoo tau yaj tag
Kauj Ruam 5. Tua lub tshuab ziab khaub ncaws
Tom qab koj tau sib xyaw cov protein ntau rau 45 vib nas this, tua lub tshuab ziab khaub ncaws thiab tshem lub hau. Ncuav cov protein co rau hauv lub khob loj.
- Ncuav me ntsis protein co rau hauv iav ua ntej, thiab sim saj. Txiav txim siab yog qhov sib xws yog qhov tsim nyog.
- Yog tias koj pom lossis hnov cov dej khov seem, muab lub hau tso rau hauv lub tshuab ziab khaub ncaws thiab qhib rau 10 vib nas this.
- Yog tias cov protein co co dhau heev lawm, ntxiv mis me me los yog mis nyuj los ua kom sib xws.
Txoj Kev 3 ntawm 3: Ua Protein Whisk yam tsis muaj Blender
Kauj Ruam 1. Siv lub ntim loj los sib xyaw cov khoom xyaw
Koj tuaj yeem siv lub raj mis dej nrog lub hau kaw thiab lub tais sib xyaw loj. Tsis tas li ntawd, yog tias koj muaj lub raj mis los yog rab phom, xav siv nws los sib xyaw koj cov khoom xyaw.
- Txog txoj hauv kev no, nws yog qhov zoo tshaj los sib tov cov khoom xyaw ua kua cais los ntawm cov khib nyiab ua ntej sib tov txhua yam ua ke. Koj yuav tsum tau zom cov khib nyiab ua ntej sib tov lawv rau hauv cov protein co.
- Cov txheej txheem zaub mov tsis siv hluav taws xob thiab chopper kuj tseem tuaj yeem siv sib xyaw koj cov khoom xyaw thiab lwm yam khoom hnyav.
Kauj Ruam 2. Ncuav cov khoom xyaw ua kua rau hauv koj lub raj mis
Ntxiv 1 khob mis los yog kua txiv rau hauv lub khob ua ntej ntxiv hmoov.
Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, tsis txhob ntxiv dej khov. Cov dej khov yuav tsis tawg hauv lub ntim, thiab yuav tiv thaiv lwm cov khoom xyaw los ntawm kev sib xyaw kom raug
Kauj Ruam 3. Ntxiv koj cov protein sib tov
Ua ntej lwm yam khoom xyaw ntxiv, sib tov koj cov protein. Siv lub pob txhuam thiab co koj lub raj mis, lossis sib tov nrog rab rawg.
- Siv cov hmoov tsw qab, tshwj tsis yog koj tuaj yeem zom cov txiv ntseej thiab qhob noom xim kasfes los ntawm txhais tes. Sim almond mis tsis txhob siv almonds, thiab cocoa hmoov tsis siv chocolate tuav.
- Koj tseem tuaj yeem yuav cov hmoov txiv hmab txiv ntoo, uas zoo ib yam li cov hmoov protein. Hloov chaw ntawm cov hmoov protein, koj tuaj yeem siv cov hmoov txiv hmab txiv ntoo uas muaj tag nrho cov as -ham hauv cov txiv hmab txiv ntoo. Yog tias koj xaiv cov txiv hmab txiv ntoo hmoov, sib tov nws zoo li cov hmoov protein, tom qab ntxiv kua txiv lossis mis.
- Txoj hauv kev yooj yim tshaj plaws los sib tov txhua cov hmoov protein yog sib tov nws me ntsis ntawm ib lub sijhawm, do, thiab ncuav dua.
- Yog li, hmoov tuaj yeem nqus tau zoo.
- Thaum koj tau sib tov tag nrho cov hmoov, kaw lub raj mis thiab co rau 10-15 vib nas this. Txawm hais tias koj tsis muaj lub pob npuav, co lub raj mis yuav pab txhawm rau txhawm kom muaj cov protein ntau ntxiv.
Kauj Ruam 4. Npaj koj cov txiv hmab txiv ntoo thiab lwm yam khoom xyaw
Koj yuav tsum tau tig cov txiv hmab txiv ntoo thiab lwm yam khib nyiab muag los ntawm tes. Mash cov txiv hmab txiv ntoo nrog pestle thiab tshuaj khib los yog lub tais thiab diav/diav rawg kom txog thaum sib tov sib xyaw, tom qab ntawd ntxiv me ntsis kua txiv, mis nyuj, yogurt, lossis dej rau qhov sib tov. Whisk koj qhov sib tov kom txog thaum cov txiaj ntsig tau creamy.
Peb pom zoo kom siv cov txiv ntoo muag muag, yog tias koj tsis muaj lub tshuab ziab khaub ncaws. Siv cov txiv hmab txiv ntoo zoo li txiv tsawb, txiv nkhaus taw, thiab txiv hmab txiv ntoo
Kauj Ruam 5. Ntxiv cov khoom xyaw seem
thaum cov txiv hmab txiv ntoo sib xyaw, ncuav nws rau hauv qhov sib tov thiab co los yog do.
- Ib qho ntxiv, sib tov tam sim no yog tias koj ntxiv yogurt.
- Sib tov sib xyaw rau 10-15 vib nas this lossis kom txog thaum nws xav tias raug.
- Kaw lub raj mis hau thiab co nws kom tag nrho cov khoom xyaw tau sib xyaw
- Sim saj. Yog tias txaus siab, txaus siab rau koj cov protein co.
Lub tswv yim
- Haus cov protein co 15-20 feeb tom qab koj ua haujlwm. Lub sijhawm ntawd, koj cov leeg nqaij xav tau cov khoom noj xws li cov protein.
- Yog tias koj xav kom hnyav, siv 2% lossis mis nyuj tag nrho thiab ntxiv 1 daus ntawm cov protein ntxiv.
- Ntxiv cov txiv ntseej, oats, thiab yogurt rau hauv rab kom ntxiv tsw thiab fiber ntau.
- Siv cov mis nyuj rog yog tias koj xav ua kom koj lub cev yuag
- Yog tias koj yog vegan (tsis txhob noj cov khoom tsiaj), muaj kev fab tshuaj rau mis nyuj, lossis xav kom muaj roj tsawg thiab muaj roj tsawg dua, thov siv cov kua kua (yog tias koj muaj kev tsis haum, kos daim ntawv lo). tag nrho cov khoom xyaw ua ntej pib).
- Tsis txhob cia li noj cov protein co thiab cia siab tias koj lub cev yuav hloov pauv. Protein co yuav tsum tau nrog los ntawm kev noj zaub mov zoo thiab kev tawm dag zog ib txwm muaj.
Ceeb toom
- Tsis txhob tso koj txhais tes lossis ntsej muag rau hauv lub tshuab ziab khaub ncaws thaum nws nyob.
- Tsis txhob hnov qab txheeb xyuas hnub tas sij hawm ntawm cov mis thiab siv cov txiv hmab txiv ntoo tshiab.
- Blenders yuav tsum tau siv kom raug kom tsis txhob muaj xwm txheej tshwm sim. Xyuas kom tseeb tias lub tshuab ziab khaub ncaws tawm ua ntej ntxiv cov khoom xyaw. Ib txwm nco ntsoov tias lub hau ntawm lub tshuab ziab khaub ncaws raug kaw nruj nreem ua ntej tig nws. Lossis, tuav lub hau ntawm tes. Nco ntsoov koj nyeem cov lus qhia rau kev siv.
- Xyuas kom tseeb tias koob tshuaj protein noj raws li koj xav tau.
