Kawm paub tias koj tuaj yeem ua cov kab protein nyob hauv tsev. Txhawm rau kom tau txais kev pabcuam ntawm cov protein, koj tsuas yog yuav tsum ua raws cov lus qhia yooj yim uas tau hais tseg hauv kab lus. Kab lus no yuav muaj txiaj ntsig zoo rau cov neeg uas nkees nkees ntawm kev yuav khoom thiab xav ua cov kab protein nyob hauv tsev.
Cov uas mus ntsib cov khw muag khoom noj khoom haus kis las feem ntau tuaj yeem pom yuav ua li cas tib neeg xaiv cov khoom noj protein rau lub sijhawm ntev, ua tib zoo kawm lawv cov muaj pes tsawg leeg. Tib lub sijhawm, ntau zaus ntau tus tawm nrog tsis muaj dab tsi, tsis txhob xaiv ib yam twg haum rau lawv tus kheej. Yog lawm, xaiv cov protein zoo bar tsis yooj yim.
Cov khoom lag luam ntawm cov khoom no yog dav heev, txawm li cas los xij, feem ntau cov khoom tuav muaj ntau cov rog, qab zib thiab ntau yam tshwj xeeb. Tsis tas li, tsis txhob hnov qab txog ntau yam khoom siv uas tsis muaj txiaj ntsig zoo rau lub zog. Txawm li cas los xij, cov khoom lag luam no tseem nyob hauv qhov xav tau vim nws muaj cov protein thiab yooj yim siv. Tab sis tom qab nyeem kab ntawv no, ntau tus yuav tuaj yeem xaus qhov kev yuav khoom tsis zoo thiab ua lawv tus kheej cov protein tuav hauv tsev. Lawv muaj kev noj qab haus huv ntau dua, muaj txiaj ntsig zoo dua, thiab pheej yig dua nyob rau lub sijhawm ntev.
Cov txheej txheem npaj cov protein ntau
- Siv cov hmoov protein thiab hmoov nplej uas tuaj yeem siv tau nyoos, xws li txiv maj phaub, almond, quinoa, lossis oatmeal.
- Sib tov hmoov nrog hmoov thiab ntxiv mis nyuj rau qhov sib tov. Rau kev npaj cov tuav, nyuj yooj yim, mis nyuj lossis txiv maj phaub yog qhov tsim nyog. Koj tseem tuaj yeem ntxiv txiv ntseej butter, uas tuaj yeem hloov cov kua. Qhov tshwm sim yuav tsum yog lub khob noom cookie zoo li qhov hnyav uas tuaj yeem tsim ua ib lub bar.
- Ua tuav los ntawm qhov ua tau zoo. Yog tias qhov sib xws ntawm cov protein ua khob noom cookie tsis tuab txaus, tom qab ntawd koj yuav tsum ntxiv cov hmoov lossis casein hmoov rau nws thiab nqa, yog li, rau qhov xav tau sib xws.
- Thaum cov protein ua khob noom cookie tau zoo li tus pas, yaj cov qhob noom xim kasfes hauv dej da dej. Txhua lub bar yuav tsum tau dipped hauv kua chocolate, lossis yooj yim nchuav rau lawv. Koj tuaj yeem nqa cov qhob noom xim kasfes uas koj nyiam tshaj plaws. Nws yuav tsum nco ntsoov tias qhov xim tsaus nti ntawm cov qhob noom xim kasfes, cov tshuaj tiv thaiv kab mob ntau dua thiab muaj suab thaj tsawg dua. Txawm hais tias txhua yam ntawm no tau muab rau koj saj.
- Cov pas tuav npaj yuav tsum tau txias rau 30 feeb, tom qab uas lawv npaj tau noj. Koj tuaj yeem nqa lawv nrog koj mus ua haujlwm (kawm) lossis siv lawv yam tsis tau tawm hauv lub tub yees.
Protein Bar Zaub Mov
Thaum ua cov kab protein nyob hauv tsev, koj muaj kev ywj pheej ntawm kev ua tiav. Tam sim no koj tuaj yeem qhia tag nrho koj lub tswv yim thiab tsim cov txuj ci tiag tiag ntawm kev kos duab ua noj. Ntxiv cov txiv ntseej, tsw qab, noob rau cov protein ua khob noom cookie, hauv kev sim dav. Los ntawm kev ntxiv cov khoom xyaw sib txawv rau koj cov khoom tuav, koj tuaj yeem ua rau lawv tsis tsuas yog qab dua, tab sis kuj muaj txiaj ntsig zoo dua. Tam sim no txheeb xyuas ob peb cov zaub mov npaj ua.
Txiv maj phaub bar
Txhawm rau npaj lub bar, koj yuav xav tau cov khoom xyaw hauv qab no:
- 0.5 khob vanilla-flavored protein
- Ib feem peb khob ntawm txiv maj phaub flakes;
- Ib feem peb khob ntawm hmoov;
- Ib feem peb khob mis nyuj;
- 30 grams ntawm melted chocolate.
Goji Txiv kab ntxwv tuav
Txhawm rau ua cov kab protein no hauv tsev, koj yuav tsum siv cov khoom xyaw hauv qab no:
- 0.5 khob vanilla-flavored protein
- ? tsom iav ntawm crushed almonds;
- Ib feem peb khob khob hmoov;
- ? tsom iav ntawm goji berries;
- Ib feem peb khob mis nyuj;
- 1 tsj. l.qhov tseem ceeb ntawm vanilla;
- 1 tsj. l. grated txiv kab ntxwv tev;
- 1 tsb kua hmoov (koj tsis tas yuav siv cov khoom no, tab sis cov tuav yuav muaj qhov tshwj xeeb saj nrog nws);
- 40 g ntawm melted chocolate.
Pumpkin Butter Protein Biscuits
Txhawm rau ua cov ncuav qab qab qab zib, koj xav tau cov zaub mov hauv qab no:
- Ob me me boiled beets;
- 0.5 khob vanilla-flavored protein
- Ib feem peb khob khob hmoov;
- Ib feem peb khob mis nyuj;
- Ib Art. l. taub dag noob roj (tuaj yeem hloov nrog txiv laum huab xeeb lossis almond);
- 40 g ntawm chocolate.
Oatmeal Protein Tuav
Koj yuav xav tau cov khoom lag luam hauv qab no:
- Ib khob ntawm oatmeal
- ? khob mis nyuj hmoov (skimmed);
- ? khob ntawm cheese (muaj roj tsawg);
- Tsib scoops ntawm cov hmoov protein;
- Ob qe dawb;
- Ib khob ntawm blueberries
- Txiv tsawb;
- Ib feem peb khob dej;
- 3tsp ua rapeseed roj.
Kev npaj
- Nws yog qhov tsim nyog kom sov lub qhov cub kom sov li 160 degrees.
- Muab cov hmoov mis nyuj, cov hmoov protein, thiab cov hmoov nplej. Hauv lwm lub thawv, sib xyaw cheese, qe dawb, blueberries, butter, dej thiab txiv tsawb.
- Daim ntawv uas lub bar yuav ua yuav tsum tau greased nrog roj.
- Tom qab ntawd siv lub tov khoom los sib tov thiab tuav tag nrho cov khoom xyaw.
- Qhov tshwm sim loj yuav tsum tau muab tso rau hauv pwm thiab ci rau ib nrab teev.
Bar "Them"
Txhawm rau ua hom kab protein no hauv tsev, koj yuav xav tau:
- Ib nrab khob ntawm oatmeal;
- Ib nrab khob khob hmoov nplej (tuaj yeem hloov pauv rau oat bran)
- Rau scoops ntawm vanilla-flavored protein hmoov;
- Ib khob mis nyuj hmoov (skimmed);
- 2 tsb. l. noob flax;
- 2 tsb. l. noob paj noob hlis;
- Ib feem peb khob khob txiv ntoo;
- Ib feem peb khob khob txiv hmab txiv ntoo qhuav;
- 3 tsb. l. txiv laum huab xeeb;
- 2tsp ua vanillin;
- Ib nrab khob dej.
Ua noj
Ua ntej, koj yuav tsum sib xyaw cov protein, flakes, hmoov, txiv ntseej, noob, txiv hmab txiv ntoo qhuav. Tom qab ntawd ntxiv cov khoom xyaw ntxiv rau qhov no thiab sib tov txhua yam kom huv si. Tom qab ntawd, nws yog qhov tsim nyog los nchuav cov khoom tiav rau hauv pwm thiab tso rau hauv lub tub yees rau ib teev.
Cov no tsuas yog qee qhov zaub mov txawv rau cov tuav. Koj tuaj yeem tsim ntau yam khoom noj muaj txiaj ntsig sib txawv. Qhov tseem ceeb tshaj plaws, cov qhob protein ntau hauv tsev yuav muaj txiaj ntsig ntau dua li cov khw muag khoom yuav.
Koj tuaj yeem pom kev paub koj tus kheej nrog daim ntawv qhia ua qhob protein ntau hauv tsev hauv daim vis dis aus no:
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