15 Daim ntawv qhia yooj yim, Compact, High Protein Snacks

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

Striving rau lub zoo meej daim duab? Ua kom cov leeg nqaij? Tom qab ntawd koj yuav tsum haus cov protein ntau. Kab lus no yuav pab koj ua tiav koj cov khoom noj txhua hnub nrog cov zaub mov muaj protein ntau. Tag nrho cov zaub mov qhia tau yooj yim heev, thiab cov khoom xyaw tuaj yeem yuav ntawm txhua lub khw muag khoom loj.

Yog tias koj siv zog rau lub cev zoo nkauj, lub cev muaj zog, lub cev nqaij daim tawv, ces koj yuav tsum nkag siab tias qhov kawg tshwm sim nyob ntawm seb koj ua haujlwm li cas hauv kev cob qhia thiab kev noj zaub mov twg koj ua raws. Hauv tsab xov xwm no, peb yuav tham txog kev noj haus. Thiab los ntawm lo lus "kev noj haus" peb txhais tau tias cov khoom noj uas muaj cov ntsiab lus protein ntau, vim tias cov protein yog cov khoom siv rau cov leeg. Tsis muaj protein, tsis muaj nqaij.

Qhov teeb meem yog tias cov khoom noj protein feem ntau tsis nyob ntawm tes thaum lawv xav tau. Raws li qhov tshwm sim, lub cev tsis tau txais qhov xav tau ntawm cov protein los ntawm qhov kawg ntawm hnub, thiab kev siv zog titanic muab tso rau hauv kev cob qhia yog qhov tsis muaj txiaj ntsig.

Yog li kom koj qhov kev tawm dag zog tsis mus pov tseg, peb tau npaj 15 yam khoom noj txom ncauj protein ntau sib txawv rau koj. Lawv qhov tseem ceeb yog tias lawv npaj tau sai, compact (koj tuaj yeem nqa lawv nrog koj), thiab cov khoom xyaw yooj yim nrhiav tau hauv txhua lub tsev muag khoom.

1. Txiv hmab txiv ntoo nrog tsev cheese

Muab ib nrab khob ntawm tsev cheese thiab ib nrab khob ntawm koj nyiam txiv hmab txiv ntoo. Tsis paub meej tias yuav xaiv cov txiv ntoo twg? Sim ntxiv txiv tsawb, blueberries, los yog watermelon. Lawv nyob rau hauv cov npe super-rated khoom noj rau txhua tus neeg ncaws pob ua si.

2. Sib tov ntawm txiv ntseej

Noj ib tug puv tes ntawm txiv ntseej yog ib txoj hauv kev yooj yim kom tau txais cov protein zoo. Vim li cas lub teeb? Pob ntawm txiv ntseej yog ib qho yooj yim mus nrhiav tau nyob rau hauv tej lub tsev loj. Txhawm rau ntxiv ntau yam rau koj cov khoom noj txom ncauj, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo qhuav rau cov txiv ntoo kom muaj qab zib. Cov txiv ntoo twg muaj protein ntau? Almonds thiab pistachios.

3. Cov noob taub dag

Roasted taub dag noob yog ib txoj hauv kev pheej yig tshaj plaws los muab koj lub cev nrog cov protein. Ib nrab khob ntawm taub dag noob muaj kwv yees li 14 grams ntawm cov protein, uas ua rau lawv noj khoom txom ncauj zoo rau cov neeg ncaws pob. Koj tuaj yeem pom ib pob ntawm cov noob npaj tau noj hauv cov khw muag khoom noj.

4. Cov qe qe

Qe yog ib qho pheej yig thiab txoj hauv kev zoo kom tau txais kev noj qab haus huv ntawm cov protein. Boil lub qe, tev lawv, ntim rau hauv ib lub thawv thiab nqa nrog koj mus ua haujlwm. Xav diversify koj lub tais? Txiav lub qe rau hauv pieces thiab tso rau ntawm lub khob cij.

5. Walnut roj

Sim ua daim ntawv qhia nram qab no. Siv ib tug stick ntawm celery, txiav nws nyob rau hauv ib nrab lengthwise. Tshaj tawm cov txiv laum huab xeeb (ib tablespoon thiab ib nrab) thiab sab saum toj nrog tag nrho almonds los yog raisins. Yog tias koj tsis nyiam celery, core lub txiv apples thiab sau cov ntawv nrog txiv ntseej butter.

6. Protein co

Muaj ntau ntau cov zaub mov txawv protein co. Peb yuav qhia koj txog ib qho ntawm cov tastiest thiab yooj yim tshaj plaws los npaj. Siv ib rab diav ntawm vanilla whey protein, ib khob ntawm txiv kab ntxwv kua txiv, thiab ib khob dej khov. Sib tov tag nrho cov no nyob rau hauv ib tug blender los tsim ib tug smoothie.

7. Txiv tsawb co

Nyob rau hauv ib tug blender, muab ib tug nruab nrab txiv tsawb, ib tug tablespoon ntawm txiv laum huab xeeb butter, ib khob ntawm chocolate mis nyuj, thiab ib khob dej khov. Koj yuav tau haus cov protein ntau.

8. Soy mis nyuj smoothie

Yog hais tias nyuj cov mis nyuj muaj ib tug nplua nuj spectrum ntawm as-ham, piv txwv li, calcium, vitamin A, soybean yeej nyob rau hauv lwm yam pawg: vitamin D, hlau. Thiab qhov tseem ceeb tshaj plaws, cov mis nyuj no yog qhov sib npaug ntawm cov ntsiab lus protein. Sim sib tov ib khob ntawm kua mis nrog ib khob ntawm khov blueberries los yog raspberries (rau ntxiv fiber ntau thiab antioxidants). Qhov no yuav ua tau ib tug zoo smoothie.

9. Khoom txom ncauj nrog cheese thiab almonds

Npaj koj tus kheej ib lub phaj me me ntawm cheese sticks (los yog ob daim ntawm cheese), ob qho tag nrho cov nplej biscuits (los yog slices ntawm qhob cij), thiab ib co kib almonds. Nws tsis yog khoom noj txom ncauj yooj yim nrog cov khoom noj muaj protein ntau?

10. Txiv laum huab xeeb nrog txiv tsawb

Rau thawj daim ntawv qhia, siv lub ncuav mog qab zib los yog ib lub ncuav mog qab zib, tab sis tag nrho cov nplej toast yog lwm txoj hauv kev. Tshaj ob tablespoons txiv laum huab xeeb rau saum nws thiab ntxiv ob peb slices ntawm txiv tsawb. Sprinkle nrog cinnamon rau noj zaub mov zoo dua.

11. Chocolate mis nyuj

Chocolate mis nyuj yog qhov zoo ntawm cov protein ntau (tshwj xeeb tshaj yog tom qab kev tawm dag zog). Vim li no, tsis txhob tub nkeeg nqa ib pob me me ntawm cov dej haus no nrog koj thaum muaj xwm txheej thaum lub cev xav tau khoom noj txom ncauj sai. Thiab yog, yuav mis nyuj uas muaj suab thaj tsawg.

12. Nplej

Lentils yog cov nplua nuj protein ntau legume. Ib khob ntawm lentils muaj kwv yees li 22 grams ntawm cov protein thiab tsuas yog 300 calories. Muaj ntau ntau cov zaub mov txawv rau lentils hauv lub vev xaib, xaiv qhov uas haum koj zoo tshaj plaws.

13. Grapes thiab cheese

Txiav cov cheddar cheese rau hauv me me square slices txog 5 mm tuab thiab yaug cov txiv hmab txiv ntoo. Muab cheese thiab txiv hmab txiv ntoo rau ntawm toothpicks. Txaus siab rau. 100 grams ntawm cheddar cheese muaj 28.5 grams protein. Ua ke nrog txiv hmab txiv ntoo, qhov no yog ib qho khoom noj txom ncauj qab.

14. Oatmeal nrog chocolate

Lwm daim ntawv qhia rau cov khoom noj txom ncauj zoo. Muab tso rau hauv ib lub thawv ntim ib nrab ib khob ntawm oatmeal, ib khob ntawm cov mis nyuj (almond, mov, txiv maj phaub, noob hnav, flaxseed, los yog dab tsi), peb tablespoons chocolate protein, thiab ib tug puv tes ntawm walnuts. Cia qhov sib tov no zaum hauv lub tub yees ib hmo ua ntej noj. Koj tuaj yeem ntxiv tws txiv tsawb kom ntxiv qab zib rau lub tais.

15. Muffins nrog blueberries thiab flax noob

Koj puas xav tias koj tuaj yeem ua muffins thaum sawv ntxov? Nyob rau hauv ib lub thoob yas, muab ib lub quarter khob ntawm instant oatmeal, ib tug peb lub hlis twg khob ntawm khov blueberries, ib tug teaspoon ntawm ci hmoov, ob tablespoons ntawm flax noob, ob teaspoons ntawm cinnamon, ib tug teaspoon ntawm txiv roj roj, ob lub qe dawb, thiab nphoo nrog qab zib los yog natural sweetener. Ua noj hauv lub microwave ntawm lub zog siab tshaj plaws rau 50-60 vib nas this. Txaus siab rau thaum koj tshaib plab.