Yuav ua li cas ua yogurt smoothie nrog txiv pos nphuab thiab noob flax hauv tsev? Cov txiaj ntsig thiab kev noj zaub mov muaj nqis. Ua noj tsis pub lwm tus paub thiab cov ntawv qhia ib qib zuj zus nrog daim duab. Daim ntawv qhia yees duab.
Koj puas xav kom txaus siab rau koj tus kheej thiab koj tsev neeg nrog pluas tshais noj qab haus huv, noj su ib tag kis lossis noj su thaum tav su? Tom qab ntawd npaj cov qab thiab qab heev kefir smoothie nrog txiv pos nphuab thiab noob flax hauv 5 feeb. Daim ntawv qhia yog zoo meej rau cov neeg uas tsis paub yuav suav nrog cov noob zoo li flax hauv lawv cov zaub mov li cas. Thiab smoothie yog qhov kev xaiv zoo rau qhov ntawd. Cov noob flax ntxiv kev txaus siab thiab muaj txiaj ntsig zoo rau lub cev, thiab tsis muaj kev xav hauv lub tais nws tus kheej. Lawv muaj cov vitamins thiab cov zaub mov loj, tsis muaj cov carbohydrates thiab muaj cov zaub cog qoob loo ntau, cov tshuaj tiv thaiv kab mob thiab cov rog muaj txiaj ntsig zoo. Ntxiv mus, lawv tau txiav txim siab ua qhov kev pab poob phaus zoo. Ib khob ntawm qhov kev noj qab haus huv zoo yuav hloov tag nrho cov pluas noj, thaum lub cev yuav tau txais lub zog, satiety, thiab tseem ua kom cov metabolism hauv ib txwm muaj.
Cov smoothie yuav qab dua yog tias koj ntxiv tsawg kawg ib qho ntawm cov khoom xyaw khov rau haus, piv txwv li, txiv hmab txiv ntoo. Koj tuaj yeem sim nrog lawv siv cov khoom raws caij nyoog lossis cov uas nyob ntawm tes thiab hauv lub tub yees. Yog tias tsis muaj txiv pos nphuab, noj cranberries, currant cherries. Tag nrho cov txiv hmab txiv ntoo no yog xim liab, thiab raws li koj paub, liab txiv hmab txiv ntoo yog nplua nuj nyob hauv hlau. Yog li, cov vitamins thiab txiv hmab txiv ntoo smoothie no haum rau cov niam hluas thaum lub sijhawm rov zoo. Tsis tas li ntawd, cov dej haus muaj cov nplua nuj saj.
- Cov ntsiab lus calorie ntawm 100 g - 92 kcal.
- Cov khoom siv - 2
- Lub sijhawm ua noj - 5-7 feeb
Cov khoom xyaw:
- Kefir - 300 ml
- Strawberries - 10-20 berries nyob ntawm qhov loj me
- Cov noob flax - 1.5 tsp
Kev npaj ib qib zuj zus ntawm kefir smoothie nrog txiv pos nphuab thiab noob paj noob hlis:
1. Ncuav txias, ua kom txias kefir rau hauv lub khob ntawm cov khoom sib tov nyob ruaj ruaj lossis rau hauv lub tais ntawm cov khoom siv hluav taws xob siv tes rau sib xyaw cov khoom xyaw. Siv qhov feem pua ntawm cov ntsiab lus rog ntawm kefir raws li koj nyiam tshaj plaws. Nrog skimmed kefir lossis ib feem pua rog, cov dej haus yuav ua kua. Qhov feem pua rog ntau dua, cov dej haus yuav hnyav dua. Koj tuaj yeem hloov kefir nrog ntuj yogurt.
2. Ncuav cov noob flax mus rau kefir, uas los ntawm lawv cov muaj pes tsawg leeg suav tias yog khoom noj khoom haus. Lawv qhov ntau tuaj yeem hloov kho kom saj. Kuv tsis qhuav cov noob ua ntej, vim tias thaum kho cua sov, lawv poob txog li 95% ntawm lawv cov khoom muaj txiaj ntsig. Tab sis lawv muaj cov fiber ntau, thiab lawv muaj 2 zaug ntau dua omega-3 fatty acids ntau dua li cov roj ntses. Flaxseeds tuaj yeem ntxiv rau smoothies ob qho tag nrho thiab ua ntej hauv av hauv kas fes grinder kom sib xws ntawm cov hmoov. Tab sis nco ntsoov tias cov hmoov hmoov oxidize sai, yog li siv tsuas yog cov noob hauv av.
Koj tuaj yeem ntxiv ib rab diav ntawm oatmeal lossis noob hnav rau haus kom nws txaus siab dua. Oatmeal yog qhov zoo dua los noj ib txwm "dov oats", vim tias lawv muaj kev noj qab haus huv ntau dua li cov nplej sai. Tsis tas li qhov nrov tshiab superfood chia yuav ua.
3. Yaug cov txiv pos nphuab kom zoo kom tshem tau cov av, av thiab khib nyiab. Qhuav cov txiv hmab txiv ntoo nrog daim ntawv so tes thiab txiav ib tsob ntoo ntsuab los ntawm txhua qhov. Txiav cov txiv hmab txiv ntoo loj rau hauv daim, thiab tawm me me tag nrho. Xa cov berries mus rau ib lub taub ntim nrog kefir. Ob qho tuab thiab khov berries thiab muag muag yog qhov tsim nyog rau haus. lawv tseem yuav raug tsoo. Koj tuaj yeem sib txawv cov txiv pos nphuab raws li koj nyiam thiab ntxiv ntau npaum li koj xav haus. Qhov ntom ntawm cov dej haus yuav nyob ntawm lawv tus lej.
Koj tuaj yeem siv khov txiv hmab txiv ntoo lossis txiv pos nphuab. Cov txiv hmab txiv ntoo khov feem ntau yog ntxuav, tev thiab txheeb ua ntej khov. Yog li ntawd, nws tseem tsuas yog yaug lawv nrog dej sov kom lawv thiaj li softer thiab xa lawv mus rau lub khob nrog kefir. Tawm lub puree ntawm chav sov kom muag nws. Txawm hais tias, yog tias koj muaj lub npe muaj zog thiab muaj kev ntseeg siab hauv nws, koj tuaj yeem txo qis cov khoom noj khov ncaj qha los ntawm lub tub yees.
Tsis tas li ntawd, ib nrab txiv tsawb yuav tsis ua rau muaj dej qab zib. Nws yuav muab cov smoothie ua kom khov khov thiab ntxiv satiety rau lub cev. Sweeten me ntsis nrog ib rab diav ntawm zib ntab, maple phoov, lossis xim av xim av yog tias xav tau. Tab sis yog tias txiv pos nphuab qab zib heev, koj tuaj yeem ua yam tsis muaj qab zib.
4. Muab cov tshuaj tov tso rau hauv lub taub ntim nrog zaub mov.
5. Qhib lub tshuab ua kom lub zog siab tshaj plaws thiab txhuam txhua yam, thiab hauv ib feeb koj yuav muaj tuab tuab sib xyaw nrog cua npuas. Yog tias khov txiv hmab txiv ntoo tau siv, tom qab ntawd haus kawg yog txias txaus. Txhawm rau kom tau txais cov dej khov tib yam nrog cov txiv hmab txiv ntoo tshiab, ntxiv ob peb lub khov nab kuab rau cov npe khoom xyaw. Lossis yooj yim ntxiv cov dej khov zom zom rau hauv lub khob ntawm koj cov dej haus ua ntej ua haujlwm.
Ncuav cov npaj kefir ua ke nrog txiv pos nphuab thiab noob paj noob hlis rau hauv iav thiab pib saj. Lawv haus nws tshiab npaj thiab tsis npaj nws rau yav tom ntej siv. Koj tuaj yeem kho cov smoothie nrog cov nplooj mint, nphoo nrog cov qhob noom xim kasfes lossis ib qho me me ntawm cov noob flax. Nrog kev siv cov dej haus tas li, koj tuaj yeem txhim kho koj tus mob (ntxuav cov hnyuv thiab ua kom cov metabolism hauv ib txwm muaj), ntxiv rau poob 2-3 kg.
