Vim li cas koj thiaj xav tau cov protein shakes thiab yuav ua li cas npaj lawv txawm los ntawm cov khoom lag luam zoo tib yam

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Koj yuav tsawg kawg txhim kho koj lub cim xeeb thiab poob plab rog.

Vim li cas cov protein shakes xav tau

Raws li cov kws tshawb fawb., tus neeg laus yuav tsum tau noj 1, 2-1, 6 g ntawm protein ib kilogram ntawm lub cev hnyav ib hnub twg.

Cov protein ntau no:

1. Txo. …,. … … xav tshaib plab thaum nruab hnub thiab xav noj hmo.
2. Pab hlawv calorie ntau ntau.
3. Pab kom tshem tau lub plab rog, poob phaus thiab tsis nce ntxiv.
4. Ua kom attiveness, pom thiab hais lus nco.
5. Ua ke nrog calcium thiab vitamin D, nws txhawb cov pob txha noj qab haus huv thiab txo qhov kev pheej hmoo ntawm pob txha.
6. Txo cov ntshav siab.
7. Ua kom cov roj (cholesterol) zoo, txo qhov kev pheej hmoo ntawm cov kab mob plawv.

Ib tus neeg hnyav 70 kg xav tau 84-112 g ntawm cov protein ib hnub. Cov no yog 200 g ntawm boiled nqaij qaib mis, 2 qaib qe, 100 g ntawm tsev cheese thiab 100 g ntawm liab ntses. Thiab cov no yog cov khoom noj muaj protein ntau tshaj plaws. Yog tias koj tsis suav nrog lawv hauv koj cov khoom noj, nws yuav nyuaj dua kom tau txais koj cov protein ntau.

Sim cov protein shakes kom nrog koj noj txhua hnub. Ua noj lawv yooj yim dua thiab sai dua. Ntxiv mus, ob qho tib si los ntawm cov khoom lag luam thiab los ntawm cov hmoov yuav hauv khw muag khoom noj khoom haus.

Yuav Ua Li Cas: Cov Powder Protein vs. Food Shakes

Protein Powder yog ib qho kev sib xyaw qhuav uas yog tsim los ntawm cov khoom noj khoom haus: mis nyuj, qe, legumes. Nws muaj cov amino acids tib yam li cov zaub mov tsis tu ncua, tab sis tsawg los yog tsis muaj carbohydrates thiab cov rog. Nyob rau hauv daim ntawv no, cov protein yog absorbed zoo thiab ua rau nws yooj yim rau khaws cia nyob rau hauv cov cai ntawm calories.

Txhawm rau tswj qhov hnyav thiab kev noj qab haus huv, tsis tu ncua whey protein yog txaus, thiab rau cov neeg tsis noj nqaij thiab cov neeg uas muaj lactose intolerance, soy los yog pea protein yog tsim nyog. Ntxiv mus, nws tsis yog yuav tsum tau dilute cov protein hmoov xwb nrog dej los yog mis nyuj. Koj tuaj yeem ua kom qab thiab noj qab haus huv cocktails nrog berries, txiv tsawb, txiv ntoo thiab ntau dua.

Yog tias koj tsis xav siv nyiaj rau kev ua kis las, sim ua cov protein ntau co los ntawm cov zaub mov tsis tu ncua.

Yuav ua li cas ua protein shakes hauv tsev

Tshwj tsis yog tias muaj lwm cov lus pom zoo hauv daim ntawv qhia, tsuas yog muab tag nrho cov khoom xyaw nrog lub blender.

1. Classic Banana Protein Shake - 24 g ntawm cov protein, 293 kcal

• 200 g yog ';
• 100 g tsev cheese tsis muaj rog;
• 1 banana.

2. Protein co nrog qe thiab syrup - 17 g ntawm protein, 200 kcal

• 200 g yog ';
• 50 g ntawm tsev cheese tsis muaj rog;
• 1 qe dawb;
• 2 teaspoons ntawm syrup.

3. Txiv hmab txiv ntoo cocktail nrog zib mu - 19.5 g ntawm protein, 198 kcal

• 100 g tsev cheese tsis muaj rog;
• 100 g yog ';
• 2 nyias slices ntawm txiv duaj, nyiam dua khov;
• 1 tablespoon zib mu.

4. Chocolate protein co - 34 g protein, 482 kcal

• 150 g Greek yogurt
• 10 raw almonds
• 1¹⁄₂ tablespoon cocoa hmoov
• ¹⁄₂ teaspoon cinnamon
• 1 txiv tsawb, hlais thiab khov
• 150 g yog ';
• 1 teaspoon ntawm syrup - yeem.

5. Strawberry protein co - 41.5 g protein, 633 kcal

• 450 g ntawm strawberries;
• 2 tablespoons qab zib;
• 225 g ntawm tsev cheese;
• 2 tablespoons zib mu;
• 1 teaspoon vanilla
• 60 ml dej;
• ¹⁄₂ loj txiv tsawb los yog 1 me me
• 1 khob ice
• whipped cream - yeem.

Preheat qhov cub kom 180 degrees. Tev lub strawberries, do nyob rau hauv cov suab thaj thiab qhov chaw nyob rau hauv qhov cub rau 30 feeb. Do ib zaug thaum ua noj. Tshem tawm ntawm qhov cub thiab cia txias.

Siv lub blender, muab cov txiv hmab txiv ntoo thiab lawv cov kua txiv hmab txiv ntoo nrog rau lwm cov khoom xyaw kom txog thaum tus.

6. Protein co nrog strawberries thiab pineapple - 25.6 g protein, 470 kcal

• 110 g strawberries, tshiab los yog khov;
• 125 g Greek yogurt
• 125 g yog ';
• 30 g pineapple kua txiv;
• 40 g soft peanut butter;
• ¹⁄₂ tablespoon zib mu.

7. Protein co nrog txiv tsawb thiab spinach - 22.4 g protein, 196 kcal

• ¹⁄₂ loj txiv tsawb, tws thiab khov
• 150 g unsweetened fat-free Greek yogurt
• 225 g ntawm spinach;
• ¼ teaspoon ntawm vanilla extract (3.5 g vanilla qab zib).

8. Protein co nrog oatmeal thiab berries - 23 g ntawm protein, 557 kcal

• 45 g ntawm oatmeal;
• 230 g yog ';
• 80 g khov berries;
• 3 tablespoons zib mu;
• 100 g Greek yogurt
• qee ice.

9. Peanut Butter Protein Shake - 22.3 g protein, 485 kcal

• 80 g blueberries los yog blueberries (yuav hloov tau rau cherries);
• 1 tablespoon txiv laum huab xeeb
• 280 g yogurt tsis muaj rog;
• 1 medium txiv tsawb;
• ob peb lub khob dej khov.

10. Protein co nrog txiv ntseej thiab noob - 19 g ntawm protein, 529 kcal

• 1 tablespoon taub dag noob
• 1 tablespoon sunflower noob
• 1 tablespoon flaxseed
• 1 tws txiv tsawb
• ¼ teaspoon ntawm vanilla extract (3.5 g vanilla qab zib);
• 8 almonds;
• 245 g ntawm mis nyuj (tuaj yeem hloov nrog almond);
• ⅛ teaspoon ntawm turmeric;
• 1 teaspoon zib mu;
• 3i kub.

Soak taub taub, sunflower thiab flax noob hauv dej ib hmos. Muab txiv tsawb tso rau hauv lub freezer.

Thaum sawv ntxov, ntws dej thiab zom cov noob nyob rau hauv ib tug blender. Ntxiv cov txiv tsawb khov, vanilla, turmeric, zib ntab, mis nyuj, almonds thiab dej khov thiab siv rab diav los sib tov kom txog thaum tus.