Yuav noj dab tsi thaum yoo mov kom tsis txhob poob cov leeg nqaij: 10 cov zaub mov yooj yim

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

Zaub kua zaub, ntau yam kev kawm tseem ceeb, pancakes thiab txawm tias cov hnyuv ntxwm ua los ntawm cov khoom noj muaj protein ntau yuav pab khaws cov leeg nqaij thaum lub sijhawm ceev.

Thaum lub sij hawm qiv, txij Lub Ob Hlis 19 txog Lub Plaub Hlis 7, nws yog txwv tsis pub noj nqaij, qe thiab cov khoom noj siv mis, uas yog, tag nrho cov khoom ua tiav thiab nkag mus tau ntawm cov tsiaj protein. Cov roj zaub tau tso cai rau hnub so xwb, thiab caviar thiab ntses raug tso cai ib zaug rau tag nrho cov yoo mov: Lub Peb Hlis 31 thiab Lub Plaub Hlis 1.

Hmoov zoo, muaj cov nroj tsuag raws li cov protein uas tuaj yeem pab koj tuav kom txog thaum kawg ntawm kev ceev ceev thiab tsis poob cov leeg nqaij.

Lub neej hacker muaj ib lub kaum os ntawm cov tais diav yooj yim uas ib tus neeg muaj peev xwm ua noj ua haus. Qhov tseeb, muaj ntau ntau yam zaub mov txawv, yog li koj tuaj yeem txaus siab rau koj tus kheej nrog cov tais diav qab txhua hnub.

Qhov tseem ceeb tshaj plaws yog nco ntsoov cov khoom noj muaj protein ntau. Thaum lub sij hawm yoo mov, koj cov phooj ywg zoo tshaj plaws yog legumes (taum, peas, lentils, chickpeas), soy tofu, cereals (mov, oatmeal, buckwheat), noob hnav noob taub dag, txiv laum huab xeeb, txiv tsawb.

1. Hmoob

Boiled chickpeas muaj txog 8.5 g ntawm cov protein ib 100 g ntawm cov khoom, thiab cov noob noob hnav muaj 19.4 g ntawm cov protein thiab ntau cov calcium, uas yog ib qho tseem ceeb tshwj xeeb tshaj yog thaum koj tsis txhob noj cov khoom noj mis nyuj.

Cov khoom xyaw:

• 300 g qhuav chickpeas;
• 50 g sesame noob;
• 3 cloves qej;
• 5 tablespoons txiv qaub kua txiv;
• 3 tablespoons txiv roj roj.

Kev npaj

1. Soak cov chickpeas hmo ua ntej ua noj kom muag muag thiab ua noj sai dua.
2. Boil lub chickpeas rau ob teev yam tsis tau ntxiv ntsev. Tsis txhob ncuav lub broth.
3. Fry cov noob hnav kom txog thaum Golden xim av thiab grind nyob rau hauv lub kas fes grinder, ua ke nrog qej thiab txiv roj roj thiab muab txhua yam nyob rau hauv ib tug blender kom txog thaum tus.
4. Ntxiv cov chickpeas thiab 300 ml broth thaum txuas ntxiv mus.
5. Ntxiv txiv qaub kua txiv thiab ntsev rau lub tais tiav kom saj.

2. Oatmeal nrog txiv tsawb thiab taub dag noob

Oatmeal muaj 3 g ntawm cov protein ib 100 g ntawm cov khoom, muaj vitamin B6, uas yog tsim nyog rau assimilation ntawm cov protein, raws li zoo raws li zinc, uas tsub kom lub secretion ntawm testosterone. Txiv tsawb yog paub ntawm cov txiv hmab txiv ntoo rau nws cov protein ntau thiab cov ntsiab lus potassium. Tab sis tus yeej nyob rau hauv tus nqi ntawm cov protein nyob rau hauv no tais yog taub dag noob. Lawv muaj los ntawm 19 mus rau 24 g ntawm cov protein, ntau cov vitamin E thiab ib pawg ntawm lwm yam khoom muaj txiaj ntsig.

Cov khoom xyaw:

• 100 g qhuav oatmeal;
• 1 txiv tsawb;
• 30 g ntawm taub dag noob;
• qhuav cherry (yeem).

Kev npaj

Boil oatmeal hauv dej, ntxiv txiv tsawb, mashed nrog rab rawg, taub dag noob thiab qhuav cherries. Cia nws brew rau 5-10 feeb thiab koj tuaj yeem noj.

3. Lentil kua zaub nrog zaub

Lentils, zoo li tag nrho cov legumes, yog cov nroj tsuag zoo tshaj plaws ntawm cov protein. Boiled lentils muaj txog 7,8 g ntawm protein ib 100 g ntawm cov khoom.

Cov khoom xyaw:

• 1 carrots;
• 2 stalks ntawm celery;
• 1 dos;
• 1 khob liab lentils
• Nplooj nplooj.

Kev npaj

1. Soak lentils tsawg kawg yog yim teev.
2. Chop carrots, dos thiab celery, Fry nyob rau hauv txiv roj roj rau tsib feeb, lub caij nrog ntsev.
3. Ncuav cov lentils nrog dej, ntxiv cov zaub toasted, ua noj rau 25-30 feeb.

4. Taum pate

Boiled taum muaj 7,8 g ntawm protein ib 100 g ntawm cov khoom, vitamins B6, E, C. Muaj ntau ntau ntawm taum tais diav, los ntawm cov kua zaub mus rau lub ntsiab kev kawm. Ntawm no yog ib daim ntawv qhia rau pate uas tuaj yeem siv los ua ib feem ntawm pluas noj, nrog rau cov khoom noj khoom haus zoo nkauj nrog cov qhob cij lossis loafs.

Cov khoom xyaw:

• 1 khob qhuav dawb taum
• 2-3 medium dos;
• 3 cloves qej;
• ntsev, kua txob dub.

Kev npaj

1. Soak cov taum rau 8-12 teev.
2. Boil lub taum kom txog thaum muag muag, ntws cov dej ntau, tawm hauv 100 g ntawm broth.
3. Chop thiab sauté lub dos kom txog thaum Golden xim av.
4. Nyob rau hauv ib lub blender, muab cov taum, dos thiab tws qej, ib nrab ib teaspoon ntsev thiab kua txob dub kom txog thaum tus.
5. Txias plows thiab kis rau lub khob cij.

5. Taum stewed nrog zaub

Zoo rau noj su lossis noj hmo: noj zaub mov zoo, muaj protein ntau, thiab pheej yig. Nws yuav siv sij hawm peb teev ua noj (cov taum siv sijhawm ntev ua noj), yog li nws yog qhov zoo dua los hloov lawv lub lis piam lossis ua noj ua ntej kom tsis txhob tshaib plab tom qab ua haujlwm thiab tsis noj taum ib nrab ci.

Cov khoom xyaw:

• 500 g taum;
• 2 dos;
• 2 carrots;
• 50 g txiv lws suav;
• parsley thiab dill;
• ntsev, kua txob dub, qab zib;
• Nplooj nplooj.

Kev npaj

1. Soak cov taum hauv dej txias ib hmos.
2. Noj cov taum rau 2-2.5 teev kom txog thaum kev sib tw.
3. Faib cov dos rau hauv rings, txiav rau hauv quarters, thiab Fry kom txog thaum Golden xim av.
4. Grate lub carrots, Fry nrog dos.
5. Npog cov zaub nrog dej thiab simmer rau 15-20 feeb.
6. Ntxiv taum rau zaub thiab simmer rau lwm 20-30 feeb.
7. Ntxiv lws suav muab tshuaj txhuam, qab zib, av dub kua txob, nplooj nplooj thiab tshuaj ntsuab.

6. Chickpea cutlets nrog carrots

Rau cov neeg uas tsis nco cutlets thaum yoo mov, muaj kev noj qab haus huv thiab qab kev xaiv ua los ntawm chickpeas thiab carrots. Nws yog qhov yooj yim heev thiab ceev los npaj - zoo haum rau noj hmo. Ntawm chav kawm, yog tias koj tsis tau hnov qab kom ntub cov chickpeas ua ntej.

Cov khoom xyaw:

• 100 g ntawm chickpeas;
• 1 clove ntawm qej;
• 1 carrots;
• 1 dos;
• ntsev, kua txob dub.

Kev npaj

1. Soak cov chickpeas hauv dej txias ib hmos.
2. Mince cov chickpeas los yog grind lawv nyob rau hauv ib tug blender.
3. Sib tov nrog tws dos, qej thiab carrots, ntsev thiab kua txob.
4. Dig muag cutlets thiab sauté nyob rau hauv txiv roj roj.

7. Khawv koob pancakes

Boiled peas muaj 6 g ntawm cov protein ib 100 g ntawm cov khoom, basmati nplej muaj txog 2-3 g ntawm cov protein, thiab turmeric yog zoo rau cov pob qij txha thiab cov hlab plawv system.

Cov khoom xyaw:

• 50 g qab zib;
• 150 g basmati mov;
• ntsev, kua txob dub, turmeric.

Kev npaj

1. Ncuav dej npau npau hla cov mov thiab peas (hauv cov thawv sib txawv) thiab tawm hauv qhov chaw rau yim teev.
2. Sib tov nplej thiab peas nyob rau hauv ib tug blender, ntxiv spices thiab tawm lub resulting loj nyob rau hauv ib tug sov so qhov chaw rau ib hnub.
3. Ncuav nyob rau hauv zaub roj, sov lub skillet zoo thiab ci lub pancakes, kib on ob sab.

8. Pea sausages los yog sausages

Cov neeg nyiam sausage tuaj yeem sim cov protein ntau, spiced sausage tinted nrog beets.

Cov khoom xyaw:

• 2 khob peas flakes
• 1 qej;
• ½ teaspoon av nutmeg;
• ½ teaspoon paprika;
• 100 ml ntawm zaub roj;
• 1 teaspoon ntawm av dub kua txob;
• 3 cloves qej.

Kev npaj

1. Noj cov peas flakes hauv dej npau npau (xya feeb).
2. Ncuav nyob rau hauv zaub roj, boil rau ib feeb.
3. Ntxiv qej, txuj lom thiab ib tug tablespoon ntawm beetroot kua txiv rau qhov loj, sib tov nyob rau hauv ib tug blender kom txog thaum tus.
4. qhwv lub resulting loj nyob rau hauv cling zaj duab xis, tsim ib tug sausage thiab muab tso rau hauv lub tub yees kom txog thaum nws solidifies.

9. Tofu nrog zaub

Tofu soy cheese yog qhov zoo tshaj plaws ntawm cov nroj tsuag muaj protein ntau (8 g protein ib 100 g khoom). Lean khoom qab zib nrog cocoa thiab txiv hmab txiv ntoo thiab txawv cov tais diav yog tsim los ntawm nws, ib tug muaj pes tsawg leeg ntawm uas yog txaus ntshai. Peb tau xaiv ib daim ntawv qhia yooj yim thiab pheej yig rau taum paj nrog zaub, uas yuav siv sij hawm koj li 20 feeb.

Cov khoom xyaw:

• 4 nceb;
• 1 dos;
• 1 txiv lws suav;
• 2 me me cauliflower inflorescences;
• 400 g ntawm tofu;
• 30 g ntsuab peas;
• txiv roj roj;
• turmeric, av dub kua txob;
• soy sauce;
• cilantro.

Kev npaj

1. Txiav cov nceb, dos, lws suav thiab cauliflower.
2. Fry cov dos hauv cov roj txiv roj rau 2-3 feeb, tom qab ntawd ntxiv cov zaub ntxiv.
3. Tev tofu nrog koj txhais tes, sprinkle nrog turmeric.
4. Ntxiv tofu rau zaub, Fry kom txog thaum cov kua evaporates tag nrho.
5. Ntxiv ib tablespoon ntawm soy sauce thiab dub kua txob mus saj.
6. Ntxiv cov peas ntsuab ob feeb ua ntej zaub npaj txhij.
7. Sprinkle nrog tshiab cilantro ua ntej noj.

10. Khoom qab zib nrog taum paj thiab txiv laum huab xeeb

Delicious high-protein khoom qab zib ua los ntawm cov khoom xyaw noj qab haus huv.

Cov khoom xyaw:

• 250 g ntawm tofu;
• 3 txiv tsawb;
• 50 g txiv laum huab xeeb;
• 1 teaspoon txiv qaub kua txiv
• 1½ tablespoon suab thaj
• vanilla rau saj;
• txiv ntseej rau topping.

Kev npaj

1. Ncuav qab zib rau hauv lub lauj kaub kom nws npog hauv qab hauv ib txheej nyias. Thaum nws pib yaj, muab cov txiv tsawb hlais rau saum thiab kib rau ob sab.
2. Grind cov txiv ntseej nyob rau hauv ib tug blender.
3. Nyob rau hauv ib lub blender, muab ob txiv tsawb, taum paj, txiv laum huab xeeb, qab zib, ntsev thiab vanilla.
4. Muab lub resulting loj nyob rau hauv ib lub khob, muab caramelized txiv tsawb rau saum thiab sprinkle nrog txiv ntseej, ua ob xws li khaubncaws sab nraud povtseg.
5. Txias hauv lub tub yees rau ib teev.

Kuj tseem xav txog kev yuav cov nroj tsuag raws li cov protein los pab koj tswj koj cov protein kom tsis txhob ua rau koj ceev thiab tswj cov leeg nqaij kom txog thaum kawg ntawm koj qhov ceev.