Qhov tseeb, taum muaj cov ntsiab lus muaj protein ntau zoo ib yam li whey los pab koj txhim kho cov leeg nqaij. Yog tias koj xav ua kom koj cov leeg nruj, lossis yog tias koj tsuas yog xav ua kom koj cov protein ntau ntxiv txhua hnub, sim ntxiv cov hmoov protein ua los ntawm taum pauv rau koj cov zaub mov. Tsuas yog ob peb yam khoom xyaw yooj yim thiab cov tais diav hauv chav ua noj, koj tuaj yeem ua lub tais loj ntawm cov hmoov muaj protein zoo! Xav tsim nws? Kab lus no tseem yuav muab ntau yam zaub mov txawv rau koj xwb!
Kauj ruam
Ntu 1 ntawm 3: Ua Protein Hmoov
Kauj Ruam 1. Npaj txhua yam ntaub ntawv uas yuav siv
Ua cov hmoov protein los ntawm taum pauv tsis nyuaj, tab sis muaj qee cov khoom xyaw uas koj yuav tsum tau ua kom cov txheej txheem yooj yim dua. Cov khoom xyaw no yog:
- 200 grams qhuav daj taum
- Dej txaus kom tsau cov taum
- Cov ntaub so ntswg hauv chav ua noj
- Lub khob iav loj rau so txiv laum huab xeeb
- Lub lauj kaub loj loj
- High-powered blender lossis processor processor
- Thawv ntim loj
Kauj Ruam 2. Ntxuav cov taum qhuav kom huv si
Muab cov taum rau hauv ib lub tawb nrog qhov, yaug hauv qab cov dej ntws kom txog thaum huv. Ntxuav cov txiv ntoo kom huv si kom tsis muaj pob zeb, hmoov av, lossis lwm yam khib nyiab nyob. Feem ntau, cov khoom tsis huv no tau txuas rau taum qhuav, taum pauv, thiab lentils.
Kauj Ruam 3. Tsau cov taum daj ib hmos
Muab cov taum daj daj qhuav tso rau hauv lub khob iav uas muaj dej. Xyuas kom tseeb tias tag nrho cov txiv ntseej tau submerged; Kuj xyuas kom tseeb tias lub tais tsis tau ntim nrog cov txiv ntoo vim tias thaum tsau, ntim cov taum yuav nthuav. Npog lub tais nrog yas qhwv thiab tsau cov taum thaum hmo ntuj.
- Tsawg kawg, tsau cov noob taum rau 8 teev.
- Tom qab 8 teev, ntws cov taum nrog kev pab ntawm pob tawb zaub tawg.
- Tom qab ntawd, ntxuav cov taum hauv qab dej ntws.
Kauj Ruam 4. Loj hlob pea tua
Kab ib lub tais iav nrog daim ntawv ntub dej hauv chav ua noj thiab ncuav cov taum rau nws. Tom qab ntawd, npog cov noob taum nrog lwm daim ntawv ntub dej hauv chav ua noj, tom qab ntawd npog lub tais kom nruj nrog yas qhwv. Cia cov taum zaum hauv lub tais rau 24-48 teev, lossis kom txog thaum cov noob pib tawm tuaj.
Muab lub tais tso rau ntawm chav sov
Kauj Ruam 5. Qhuav cov taum hauv qhov cub
Preheat qhov cub kom 46 ° C. Tom qab ntawd, tshem cov yas qhwv thiab ntawv so tes thiab npaj cov noob taum tawg rau ntawm daim ntawv ci. Muab lub lauj kaub tso rau hauv qhov cub thiab cia nws so rau 12 teev.
Tom qab 12 teev, tshem lub lauj kaub los ntawm qhov cub. Kom paub tseeb tias kev ntxhib los mos qhuav tag, sim noj ib qho. Qhov kev ntxhib los mos ntawm cov taum yuav tsum yog tiag tiag crunchy thaum raug
Kauj Ruam 6. Ua cov taum qhuav
Thaum cov dej ntws tawm, tso cov txiv ntoo rau hauv rab los yog cov khoom noj khoom haus, thiab txheej txheem ntawm kev kub ceev kom txog thaum lawv tig mus ua hmoov zoo nkauj.
- Yog tias koj xav tsim cov hmoov protein, ntxiv cov khoom xyaw uas tau teev tseg hauv ob txoj hauv kev ua ntej khaws cia thiab siv cov hmoov protein.
- Yog tias koj tsis xav tsim cov hmoov protein, hloov cov hmoov protein ua tiav rau hauv lub khob ntim loj.
Ntu 2 ntawm 3: Ua Protein Hmoov los ntawm Peas
Kauj Ruam 1. Ntxiv 150 grams nplej
Ua kom cov protein ntau thiab cov zaub mov muaj txiaj ntsig hauv koj cov hmoov protein los ntawm kev ntxiv txog 150 grams ntawm cov nplej tag nrho. Nco ntsoov tias koj siv cov nplej tag nrho uas tau ua hauv av ua hmoov ua ntej. Thaum nws yog hmoov, sib tov cov nplej nrog cov hmoov protein, thiab sib tov kom txog thaum sib xyaw ua ke. Qee hom nplej uas tsim nyog sim yog:
- chia noob
- Cov noob taub
- Flax noob
- Cov noob paj noob hlis
- Hemp noob
Kauj Ruam 2. Ntxiv 120 grams hmoov nplej almond lossis hmoov nplej
Ntxiv almond lossis txiv maj phaub hmoov yog qhov ua tau zoo ntxiv rau qhov saj ntawm cov hmoov protein thaum nce nws cov ntsiab lus protein. Yog li ntawd, sim muab cov hmoov sib tov nrog 120 grams hmoov nplej lossis txiv maj phaub, thiab sib tov kom txog thaum sib xyaw ua ke.
Kauj Ruam 3. Ntxiv ob peb diav hmoov cocoa
Ntxiv rau qhov muab koj cov protein hmoov ua cov qhob noom xim kasfes muaj zog, txhua 30 grams cocoa kuj muaj 10 grams ntawm cov protein. Sim ntxiv txog 2 tbsp. cocoa hmoov rau hauv koj cov hmoov protein hauv tsev, tom qab ntawd do kom txog thaum ob leeg ua ke zoo.
Kauj Ruam 4. Ua kom qab zib ntawm koj cov hmoov protein los ntawm kev ntxiv ib diav ntawm stevia
Stevia yog ib yam khoom qab zib uas tsis muaj calorie. Yog tias koj xav tau qab zib tab sis noj qab nyob zoo thaum sawv ntxov, vim li cas ho tsis sim ntxiv 1 tsp. stevia rau hauv cov hmoov protein uas yuav yog koj cov khoom sib tov? Tsis txhob hnov qab sib tov zoo tom qab sib tov cov hmoov protein rau hauv koj cov smoothie yog li nws tsis tau lumpy hauv kev ntxhib los mos.
Kauj Ruam 5. Ntxiv cov txuj lom los saj kom ntxiv tsw ntawm koj cov hmoov protein
Xav txog yam khoom qab zib twg zoo tshaj rau koj daim ntawv qhia smoothie! Rau lub ncuav qab zib taub dag flavored smoothie, sim ntxiv cov qhob noom xim kasfes thiab nutmeg hmoov. Rau cov txiv hmab txiv ntoo tauj ib puag ncig zoo li txiv nkhaus taw, sim ntxiv cov kua hmoov. Nco ntsoov koj tsuas yog ntxiv me ntsis pinch ntawm cov txuj lom kom lawv tsis ua tus tsw ntawm cov hmoov protein! Ua ntej, sim muab tso rau hauv 1/8 tsp. thawj. Yog tias qhov saj tsis muaj zog txaus, ntxiv me ntsis ntawm ib lub sij hawm kom txog thaum nws yog qhov koj nyiam. Qee qhov piv txwv ntawm cov txuj lom uas mus zoo nrog cov hmoov protein los ntawm taum pauv yog:
- Cinnamon hmoov
- Ginger hmoov
- Nutmeg hmoov
- Chili hmoov
- Cayenne kua txob hmoov
- Curry hmoov
Ntu 3 ntawm 3: Khaws thiab Siv Cov Hmoov Protein
Kauj Ruam 1. Khaws cov hmoov protein rau hauv lub khob loj, thiab muab tso rau hauv lub tub yees
Thaum ua tiav, khaws cov hmoov protein rau hauv lub khob ntim loj. Tom qab ntawd, muab lub thawv ntim cov hmoov protein tso rau hauv lub tub yees lossis tso lub ntim rau hauv qhov chaw txias, qhuav qhuav ntawm chav tsev.
Kauj Ruam 2. Siv cov hmoov protein hauv smoothies thiab/lossis lwm yam zaub mov txawv
Txhawm rau nce cov protein kom txaus hauv koj cov zaub mov noj txhua hnub, sim sib xyaw 1 tbsp. protein hmoov rau hauv ib khob ntawm smoothie lossis lwm yam tais. Do zoo kom txog thaum cov hmoov protein tsis sib xyaw.
- Yog tias koj tab tom ua cov smoothie, muab cov hmoov protein tso rau hauv lub tshuab ziab khaub ncaws, tom qab ntawd txheej txheem nrog cov khoom xyaw tas mus txog thaum nws tuab, tsis ua kua.
- Yog tias koj tab tom ua kua zaub, ntxiv cov hmoov protein rau hauv cov kua zaub, tom qab ntawd txheej txheem hauv txhais tes sib tov lossis ua kom nrawm nrog nplawm kom tiv thaiv cov hmoov los ntawm kev sib tsoo.
Kauj Ruam 3. Ua cov hmoov protein tshiab txhua lub lim tiam
Qhov tseeb, cov hmoov protein tshiab tuaj yeem tsuas kav ntev li ib lub lim tiam hauv lub tub yees. Yog li, xyuas kom koj ua cov hmoov protein tshiab thaum pib ntawm txhua lub lim tiam. Txhua lub lim tiam, koj tuaj yeem sim nrog ntxiv cov txuj lom sib txawv lossis lwm yam ntxiv los tsim qhov sib txawv ntawm cov hmoov protein. Yog tias koj tsis xav ua nws, tsis muaj qhov txwv koj los ntawm xaiv ib qho ntawm koj cov zaub mov uas koj nyiam ua txhua lub lim tiam!
