Kev noj cov hmoov protein tuaj yeem txhawb kev loj hlob ntawm cov leeg, nce lub zog, thiab pab rov ua haujlwm tom qab ua haujlwm hnyav. Hmoov tsis zoo, ntau cov hmoov protein saj tsis zoo uas koj tsuas yog yuav tsum nqos lawv. Txawm li cas los xij, nrog kev siv zog me ntsis koj tuaj yeem sib xyaw cov hmoov protein rau hauv koj cov zaub mov hauv txoj kev uas koj yuav nyiam tiag tiag. Txawm hais tias nws tau ua rau koj tus kheej co lossis zais lawv hauv zaub mov, muaj ntau txoj hauv kev los ua cov hmoov protein saj zoo.
Kauj ruam
Txoj Kev 1 ntawm 3: Ua Koj Tus Kheej Protein Shake
Kauj Ruam 1. Xaiv cov kua
Qee tus neeg nyiam haus dej, haus cov dej uas tuaj yeem qaug cawv sai. Thaum lwm tus xav tias cov dej ua kua zoo dua ntawm qhov ncauj qhov ncauj. Koj yuav tsum tau sim thiab ua yuam kev kom pom qhov sib xws uas koj nyiam. Cov neeg feem coob siv li yim ooj (± 250 ml) ntawm cov kua ib pluag hmoov, tab sis sim siv ntau dua rau cov dej haus nyias, lossis tsawg dua rau cov dej haus kom tuab. Koj tseem tuaj yeem hloov qhov pib hnyav uas koj siv rau koj co:
- Dej yog qhov kev xaiv zoo rau poob phaus, vim nws tsis ntxiv calories. Txawm li cas los xij, dej tsis muaj peev xwm npog qhov saj ntawm cov hmoov. Hloov chaw, sim buni (txiv hmab txiv ntoo) tshuaj yej, uas tau paub los txhawb lub zog thiab txhawb kev poob phaus. Piv txwv li, txias raspberry lossis acai tshuaj yej tuaj yeem ua rau koj tshee zoo dua thaum pab koj poob phaus.
- Rau qhov sib zog me ntsis co, sim cov mis tsis muaj roj lossis hloov mis, xws li mis nyuj lossis kua mis. Tshwj xeeb, ntau tus neeg pom mis nyuj almond kom muaj qab ntxiag, qab zib me ntsis.
- Yog tias koj tab tom sim ua kom hnyav lossis yog tias koj xav ua kom tuab heev, sim ua mis nyuj tag nrho. Tab sis yuav tsum paub, kev sib xyaw ntawm cov mis nyuj tag nrho thiab cov hmoov protein tuaj yeem nyuaj rau zom. Yog tias koj lub cev tsis tuaj yeem hloov kho nws, rov qab mus rau cov rog tsawg dua, cov mis mos dua.
Kauj Ruam 2. Ntxiv cov khoom qab zib
Qab zib muaj zog ua rau lub hlwb. Kev tshawb fawb qhia tias qab zib tso tawm dopamine, uas tswj lub paj hlwb lub chaw lom zem thiab tswj cov lus teb. Kev tso cov tshuaj dopamine ua rau peb paub txog kev txaus siab ntau dua, thiab tuaj yeem txhawb kev txhawb siab hauv lub sijhawm luv. Txawm li cas los xij, txawm hais tias cov txiaj ntsig ua haujlwm no, qab zib yog qhov zoo ntawm qhov ua tsis zoo. Sim ntxiv ob diav suab thaj, zib ntab, qhob noom xim kasfes, dextrose, lossis maltodextrin rau koj co. Txawm li cas los xij, yog tias koj tab tom txwv koj li kev noj qab zib, sim cov kev noj qab haus huv no:
- Txiv laum huab xeeb qab zib thiab thickens co.
- Cov txiv hmab txiv ntoo txiav tshiab thiab kua txiv hmab txiv ntoo muab cov vitamins thiab fiber ntau ntxiv rau qhov qab zib. Txiv tsawb muaj npe nrov rau qhov no, vim tias lawv muaj zog saj thiab tuab sib xws. Zam cov txiv hmab txiv ntoo citrus yog tias siv cov hmoov ua cov protein ntau, vim tias lawv tuaj yeem ua rau khov.
- Yog tias koj xav tau qab zib yam tsis ntxiv tsw, sim ua kom qab zib. Splenda thiab stevia yog qhov kev xaiv zoo uas muab qab zib yam tsis ntxiv calories.
Kauj Ruam 3. Xav txog qhov muaj zog ntxiv los npog qhov tsw qab
Yog tias tshuaj yej thiab qab zib tsis txaus rau qhov ntxim nyiam, koj muaj lwm txoj hauv kev. Sim ntxiv ob rab diav ntawm cocoa hmoov lossis vanilla hmoov rau hauv qhov co. Ib nrab ib teaspoon ntawm cov txuj lom muaj zog zoo li cinnamon lossis nutmeg tuaj yeem ua haujlwm zoo ib yam. Ntxiv cov dej qab zib tsis muaj dej qab zib txhais tau tias rau cov qhob noom xim kasfes lossis tsw qab kas fes yog ib txoj hauv kev yooj yim los ntxiv tsw rau co uas yuav tsis ntxiv cov hmoov txhuv nplej siab ntxiv lawm.
- Qhov sib xyaw tsw tuaj yeem npog qhov saj ntawm cov hmoov protein zoo dua. Sim ntxiv ntau dua ib hom txiv hmab txiv ntoo - piv txwv li, txiv pos nphuab thiab txiv tsawb. Ntxiv ib khob me me (txhaj tshuaj) ntawm espresso (kas fes muaj zog) thiab vanilla tsw me ntsis.
- Tshawb nrhiav qhov sib xyaw ua haujlwm rau koj.
Kauj Ruam 4. Ua kom tuab thiab qab zib nrog yogurt
Qee tus neeg nyiam yogurt-based co, thaum lwm tus tsis ua. Sim nws ob peb zaug kom saj qhov sib xyaw ua kom mos thiab qab los yog yooj yim thiab nyuaj rau nqos. Tsuas yog ntxiv ib rab diav ntawm yogurt rau koj co, lossis khov yogurt yog tias koj xav tau co zoo li "dej khov lolly."
Sim Greek yogurt rau tangy, txawm tias muaj zog ntxiv nrog cov txiaj ntsig ntxiv ntawm cov protein ntxiv
Kauj Ruam 5. Ua kom dej khov nrog lub tshuab ziab khaub ncaws
Qee tus neeg pom tias txo qis hauv cov hmoov protein thaum cov hmoov protein tau ua rau hauv cov dej txias. Ua cov dej khov ua kom sib xyaw nrog cov protein co yuav ua rau cov dej haus me ntsis, txawm tias tsis yog tuab li yogurt lossis txiv laum huab xeeb.
Kauj Ruam 6. Xav txog zaub zaub rau kom saj zoo
Kale smoothies yog npau suav phem rau qee tus, tab sis koj yuav nyiam lawv yog tias koj haus cov kua txiv tsis tu ncua. Txhua yam ntsuab los ntawm zaub ntsuab rau spirulina hmoov rau zucchini mus zoo nrog cov hmoov protein. Ib diav ntawm cov txiv ntoo thiab cov noob tuaj yeem ntxiv qhov tsw ntxiv thiab pab ua kom cov dej khov. Rau qhov qab zib me ntsis kom sib npaug qhov saj, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo txiav xws li txiv tsawb lossis txiv pos nphuab.
Kauj Ruam 7. Yuav lub tshuab ziab khaub ncaws zoo
Qhov phem tshaj plaws ntawm cov protein co yog cov dej qab zib uas muaj cov pob qhuav ntawm cov hmoov protein tsis yaj. Ib qho me me uas ua haujlwm sib tov yog qhov kev xaiv pheej yig, yog tias koj tsis siv lub tshuab ziab khaub ncaws rau lwm yam.
- Muab tag nrho cov khoom xyaw tso rau hauv rab rab thiab sib tov ntawm kev kub ceev kom txog thaum kev ntxhib los mos zoo ib yam thiab tsis muaj pob.
- Rau co nrog ntau cov khib nyiab, siv qhov "hauv av" xaiv yog tias koj muaj.
- Yog tias koj tsis tuaj yeem siv lub tshuab ntxhua khaub ncaws, tso cov khoom sib xyaw rau hauv lub thawv kaw kaw thiab tuav ntev. Cua sov cov kua hauv lub qhov cub microwave lossis ua kom sov nws ntawm lub qhov cub tuaj yeem ua kom sib xyaw cov khoom xyaw yooj yim dua.
- Koj kuj tseem tuaj yeem txiav txim siab yuav "shaker khob" uas tau tsim tshwj xeeb los txhawm rau zom cov hmoov rau cov khoom sib xws. Cov khoom no tuaj yeem ua kom zoo dua koj cov co ntawm ib feem ntawm tus nqi ntawm kev yuav ib lub tshuab zoo.
Kauj Ruam 8. Sim qee yam uas koj nyiam tshaj plaws
Coob leej neeg txaus siab sim nrog lawv tus kheej xaiv cov khoom xyaw thiab qab ua ke. Yog tias tam sim no koj tsuas yog xav tau cov protein qab zib co, koj tuaj yeem sim cov zaub mov txawv no:
- Zib ntab txiv laum huab xeeb co: Muab ib rab diav ntawm cov hmoov protein, ib khob dej khov, ib khob mis lossis hloov mis, 1/8 khob txiv laum huab xeeb, thiab 1/8 khob zib ntab. Yeem tau: ntxiv ib nrab txiv tsawb siav, thiab/lossis ib daim ntawm cov qhob noom xim kasfes tsaus (chocolate tsaus).
- Txiv hmab txiv ntoo smoothie: Sib tov ib daus ntawm cov hmoov protein, ib khob vanilla vanilla, peb mus rau plaub strawberries, ib lub txiv tsawb siav, 1/2 khob mis lossis hloov mis, thiab puv tes dej khov nab kuab. Nco ntsoov tias citrus txiv hmab txiv ntoo ua cov hmoov ua protein ntau ua kom tsis muaj zog.
- Cov txiv ntoo thiab cov txuj lom haus: Ua ke ib rab diav ntawm cov hmoov protein, khob ntawm txiv hmab txiv ntoo, khob ntawm cov txiv ntseej, ib diav ntawm cocoa hmoov, ib diav ntawm av cinnamon, thiab ib mus rau ob khob mis lossis hloov mis. Yeem tau: ntxiv ntau qhov tsw thiab kev ntxhib los mos nrog khob nyoos oats.
Txoj Kev 2 ntawm 3: Ntxiv Cov hmoov protein rau zaub mov
Kauj Ruam 1. Ntxiv cov hmoov muaj protein ntau rau cov ncuav qab zib
Yog tias koj tawm dag zog txhua hnub, koj tsim nyog tau txais txiaj ntsig raws sijhawm. Qhov no tsis txhais tau tias koj tsis tuaj yeem sim ntxiv cov protein ntxiv rau cov crackers, brownies, lossis pancakes.
- Hloov cov cocoa hmoov hauv cov ncuav ci nrog chocolate-flavored protein hmoov. Ib daus ntawm cov hmoov protein sib npaug li 1/4 khob ntawm cocoa hmoov.
- Yog tias koj daim ntawv qhia tsis suav nrog cocoa hmoov, feem ntau koj tuaj yeem ntxiv ib rab diav ntawm cov hmoov protein tsis cuam tshuam rau saj ntawm lub ncuav mog qab zib. Nws tseem yog lub tswv yim zoo los siv ib nrab diav hauv ib pawg me me thawj zaug koj sim.
Kauj Ruam 2. Npaj icing (icing) los ntawm cov protein rau ci ci
Qee tus neeg nyiam nyiam cov kua nplaum ua los ntawm cov protein, thiab qee leej neeg ntxub nws. Txawm li cas los xij, nws yeej tsis mob siab rau sim! Muab cov hmoov protein tso rau hauv yogurt lossis dej me me lossis mis nyuj los ua kom tuab "cream frosting." Thaum koj kis nws mus rau muffins lossis lwm yam khoom ci, koj tau txais txiaj ntsig ntawm cov protein thaum npog qhov saj nrog cov ncuav qab zib qab!
Kauj Ruam 3. Muab cov hmoov protein tso rau hauv cov zaub mov tuab
Cov khoom noj tuab xws li oatmeal, paj npleg, yogurt, lossis applesauce tuaj yeem npog qhov saj ntawm cov hmoov protein thiab. Cov zaub mov tuab no hydrates thiab yaj cov hmoov ntawm nws tus kheej, yog li koj tsis tas yuav siv lub tshuab ziab khaub ncaws tawm. Tsuas yog nco ntsoov ua kom huv si kom ntseeg tau tias cov hmoov tau yaj tag.
Kauj Ruam 4. Ua cov txiv laum huab xeeb cupcakes ua los ntawm cov protein
Sib tov ib rab daus ntawm cov hmoov muaj protein ntau, ib daus ntawm vanilla khov, thiab ib diav ntawm txiv laum huab xeeb hauv rab. Ncuav qhov sib tov sib xyaw rau hauv qee hom pwm - lub tais khov nab kuab zoo heev yog tias koj tsis muaj pwm zoo. Khov qhov sib tov rau ob peb teev kom nws tuaj yeem khov thiab tawv.
Nws ua haujlwm zoo tshaj plaws nrog chocolate-flavored protein hmoov, tab sis muaj zog tsw zoo li cinnamon ua haujlwm zoo ib yam
Txoj Kev 3 ntawm 3: Nrhiav Ntau Cov Khoom Qab Zib Protein Hmoov Hom
Kauj Ruam 1. Nyeem online tshuaj xyuas cov npe sib txawv thiab cov tsw qab
Cov hmoov protein tuaj yeem muab rho tawm los ntawm ntau yam khoom noj, suav nrog cov khoom siv mis nyuj, qe dawb, thiab lwm yam khoom rau cov neeg tsis noj nqaij. Qhov no yog vim li cas hom sib txawv ntawm cov hmoov protein tuaj yeem muaj qhov sib txawv txawv txawv. Ua ntej siv koj cov nyiaj ntawm cov hmoov uas yuav ua rau koj lub plab churn, siv sijhawm me ntsis nthwv web rau cov ntaub ntawv. Ntau qhov kev noj qab haus huv, kev tawm dag zog, thiab kev sib tham ntawm lub cev muaj cov xov uas cov neeg siv tham txog lawv nyiam thiab tsis nyiam cov hmoov protein.
Kauj Ruam 2. Kuaj cov hmoov protein sib txawv me me
Yog tias koj tab tom ua hmoov uas qab dua, tsis txhob yuav cov hmoov protein ntau. Yuav lub thawv me tshaj plaws uas koj tuaj yeem pom. Yog tias koj tsis nyiam nws, koj tuaj yeem muab pov tseg lossis dai rau nws - vam tias nws yuav tawm sai sai!
Kauj Ruam 3. Kuaj cov hmoov protein uas muaj tsw qab
Qhov teeb meem yog tias koj tsis tuaj yeem sawv qhov saj ntawm cov hmoov tsis muaj protein ntau. Hmoov zoo, ntau lub npe muag cov khoom lag luam uas tau saj nrog chocolate, vanilla, thiab cinnamon. Koj tuaj yeem pom txawm tias muaj ntau yam sib txawv zoo li biscuits thiab qab zib!
Yog tias cov tshuaj tsw qab ib leeg tsis haum koj, sim sib xyaw lawv. Ib nrab diav ntawm cinnamon nrog ib nrab diav ntawm chocolate tuaj yeem yog qhov koj nyiam tshaj
Kauj Ruam 4. Saib cov hmoov uas muaj qab zib lossis cov khoom qab zib dag
Cov hmoov protein tau muag rau cov neeg paub txog kev noj qab haus huv, yog li feem ntau ntawm cov hmoov no tsis muaj qab zib lossis zib ntab pob kws. Qhov tseeb, cov hmoov no feem ntau tshaj tawm tias tsis muaj ntxiv cov tsw qab lossis qab zib. Txawm li cas los xij, qab zib ib txwm pab npog qhov saj ntawm cov hmoov, tsis muaj teeb meem dab tsi koj muab cov hmoov sib tov nrog. Nrhiav qee lub npe khoom lag luam uas muaj cov qab zib.
