Ua Koj Tus Kheej: Phau Ntawv Qhia Qhov Kawg Ua Protein Smoothies

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

Yog tias vim qee yam koj tsis muaj sijhawm lossis xav noj koj cov calories, koj tuaj yeem haus lawv. Peb tau muab tso ua ke ua tiav phau ntawv qhia ua smoothies. Yuav ua li cas muab zaub thiab txiv hmab txiv ntoo nyob rau hauv ib qho dej cawv, ua kom qab zib, ua rau nws tsis muaj calories, thiab dab tsi lub tshuab yuav tsum yog qhov zoo tshaj plaws los npaj lub co, koj yuav pom tam sim no.

Xaiv cov kua ib feem ntawm lub cocktail

Smoothies yog crushed cov khoom xyaw tov nrog ib qho kua: nyuj mis nyuj, mov, txiv maj phaub los yog kua mis, ntsuab los yog liab tshuaj yej, dej khov los yog, qhov phem tshaj, dej.

Tus nqi ntawm cov kua ntxiv rau lub smoothie txiav txim siab npaum li cas tuab thiab nplua nuj cov dej haus yuav yog. Yog tias koj tab tom ua ib qho smoothie thawj zaug thiab tsis paub tias cov khoom tiav lawm yuav muaj dab tsi, pib nrog 200-250 ml dej lossis mis nyuj. Yog tias cov dej haus nyias dhau, ntxiv cov yogurt khov los yog cov dej khov nab kuab.

Ntxiv txiv hmab txiv ntoo

Txhua lub txiv hmab txiv ntoo tuaj yeem ntxiv rau smoothies, nrog rau khov lossis cov kaus poom. Cov tom kawg, txawm li cas los xij, muaj cov suab thaj ntau heev. Ntawm qhov tod tes, qhov no yog qhov zoo - koj tsis tas yuav qab zib smoothie. Ntawm qhov tod tes, qhov kev xaiv no tsis haum rau cov neeg uas saib xyuas cov feem pua ntawm cov rog subcutaneous.

Raspberries, strawberries, lingonberries, txiv tsawb, pineapples, txiv duaj, txiv apples thiab txiv nkhaus taw - txiv hmab txiv ntoo yog nplua nuj nyob rau hauv minerals thiab vitamins thiab yog lub ntsiab tsw ntawm haus.

Ntxiv zaub

Yog tias koj tsis nyiam noj zaub, haus lawv. Ntau cov kua zaub ntsuab muaj cov nplooj lettuce xws li iceberg, kale (kale) lossis spinach ntxiv rau lawv. Koj tuaj yeem ntxiv radishes, txiv lws suav lossis cucumbers, tab sis nws tsim nyog nco ntsoov tias dej tsawg yuav tsum tau nchuav rau hauv cov dej cawv xws li dej cawv - nws muaj txaus hauv zaub. Zaub hmoov los yog ntim fiber ntau ua haujlwm zoo rau kev ua kis las dej haus.

Qee cov txiv ntoo rau kev ntxhib los mos thiab txuj lom rau tsw

Yog tias koj yuav haus ib lub smoothie los hloov ib lossis ob pluas noj, koj yuav tsum ua kom muaj calorie ntau ntau. Ua li no, koj tuaj yeem ntxiv txiv laum huab xeeb, noob paj noob hlis, granola, lossis txiv maj phaub rau qhov sib tov. Yog hais tias haus yog npaj kom qab zib, lub caij nws nrog cinnamon. Yog hais tias, thaum ua ib tug smoothie, muaj ntau zaub nyob rau hauv sib tov tshaj txiv hmab txiv ntoo, siv paprika, ntsev los yog kua txob.

Xaiv cov khoom qab zib

Koj tuaj yeem ntxiv cov khoom qab zib rau smoothies nyob rau hauv ob txoj kev: high-calorie thiab kev noj haus. Nyob ntawm koj lub hom phiaj, koj tuaj yeem siv lub teeb stevia lossis agave nectar, lossis ib yam dab tsi ntau dua hauv calories xws li zib ntab lossis jam.

Tsiv mus rau qhov tseem ceeb tshaj plaws - cov khoom muaj protein

Hloov cov protein ntxiv los ntawm ib txwm mus rau kev ua kis las smoothie. Zaub smoothies tuaj yeem muaj cov tsis muaj rog lossis Greek yogurts yam tsis muaj qab zib, taum paj, lossis Adyghe cheese.

Yog tias koj lub smoothie txhais tau tias yog txiv hmab txiv ntoo, whey lossis casein proteins, uas koj tuaj yeem yuav ntawm txhua lub khw muag khoom noj khoom haus, yog qhov zoo. Cov protein no yuav yog qhov tastiest thiab ua tiav tshaj plaws ntawm cov amino acid profile, tab sis nws tuaj yeem ua kom sib tov ntau dua li qhov xav tau. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum tau ntxiv txog 100 ml ntawm koj xaiv "solvent" - dej los yog mis nyuj.

Yuav ua li cas thiab yuav ua li cas ua noj

Tam sim no nws yog lub sij hawm los muab tag nrho cov khoom xyaw xaiv nyob rau hauv lub blender. Thoob plaws ntiaj teb, cov tshuab tau muab faib ua submersible (thaum phau ntawv chopper muab tso rau hauv lub khob tshwj xeeb ntsuas) thiab nyob ruaj ruaj (nyob rau hauv uas cov hniav sib tsoo tau nruab rau hauv lub tais sib tov).

Tes blenders yog pheej yig dua, ua lawv txoj haujlwm zoo thiab siv qhov chaw me me. Qhov tsuas yog qhov uas yuav tsum nco ntsoov thaum xaiv lub tshuab ntxhua khaub ncaws tsis yog siv ib qho nrog cov hniav yas. Feem ntau cov no yog cov qauv pheej yig tshaj plaws, uas ua tsis tiav tom qab ob lossis peb ntu ntawm cov txiv ntoo lossis dej khov.

Nyob ruaj ruaj blenders yog zoo tagnrho rau ua smoothies, tab sis lawv raug nqi ob mus rau peb zaug tus nqi. Ntawm no nws yog ib qho tseem ceeb kom tsis txhob mus rau lwm yam huab thiab tsis siv 20-30 txhiab rubles rau ib tug blender: ua smoothies los yog lwm yam kev ua noj ua haus nyob rau hauv tsev, koj yuav ua tau yam tsis muaj programmable qauv. Ua tib zoo mloog rau lub ntim ntawm lub tais: qhov loj dua, cov khoom sib txawv tuaj yeem ntxiv rau lub smoothie.

Muaj ntau cov ntawv pov thawj smoothie

1. Protein smoothie nrog cocoa, txiv maj phaub mis nyuj thiab avocado

Cov khoom xyaw:

• 1 khob ntawm chocolate protein
• 1 khob txiv maj phaub mis nyuj
• 1 ripe avocado
• 1 tablespoon cocoa hmoov
• ib tug puv tes ntawm dej khov;
• sweetener mus saj.

Kev npaj

Sib tov cov khoom xyaw rau hauv ib lub blender rau 15-30 vib nas this.

2. Protein smoothie nrog taub dag, casein thiab cinnamon

Cov khoom xyaw:

• 2 khob vanilla casein;
• 100 g ntawm peeled raw taub dag;
• 1 teaspoon cinnamon
• 400 ml ntawm dej.

Kev npaj

Sib tov cov khoom xyaw rau hauv ib lub blender rau 45-60 vib nas this.

3. Protein smoothie nrog lettuce thiab almond mis nyuj

Cov khoom xyaw:

• 5-7 loj nplooj ntawm lettuce;
• 1/2 khob khov blueberries
• 1 khob vanilla protein
• ½ khob ntawm almond mis nyuj;
• 3-4 khob dej khov.

Kev npaj

Sib tov cov khoom xyaw rau hauv ib lub blender rau 30-45 vib nas this.