Hauv kev tawm dag zog, qhov tseem ceeb tsis yog kev qhia, tab sis muaj peev xwm ua zaub mov noj, nyob ntawm lub hom phiaj. Kawm Yuav Ua Li Cas Npaj Cov Pluas Noj Kom Tau Txais Pawg thiab Poob Rog? Cov neeg ncaws pob yuav tsum tau sau lawv cov phiaj xwm kev noj zaub mov zoo xws li muab lub cev nrog qhov tsim nyog ntawm cov protein sib xyaw thiab lwm yam khoom noj muaj txiaj ntsig thaum nruab hnub. Txhawm rau ua qhov no, koj yuav tsum tau noj ntau thiab ntau zaus. Cov protein muaj cov cocktails kuj tseem yuav yog qhov zoo ntxiv rau kev noj zaub mov, uas tsis tuaj yeem ua yam tsis muaj. Nov yog 13 lub tswv yim kev noj zaub mov kom pab koj ua kom koj cov zaub mov tau txais kev lom zem thiab muab rau koj lub cev txhua yam nws xav tau kom hnyav.
Tswv yim # 1: Yuav tag nrho cov khoom koj xav tau ib zaug
Sim mus ntsib cov khw muag khoom noj tsis pub ntau tshaj ib zaug ib lub lim tiam. Ua tsaug rau qhov no, koj tuaj yeem txuag sijhawm ntau hauv kev tshawb nrhiav thiab yuav khoom. Tsawg lub sijhawm koj siv sijhawm nrhiav zaub mov, nws yuav tshuav ntau rau lwm yam tseem ceeb.
Tswv yim # 2: Yuav khoom noj khoom haus ntau
Nws yuav zoo yog tias koj tuaj yeem nrhiav cov khw muag khoom lag luam wholesale. Qhov no yuav tsis tsuas yog txo lub sijhawm siv tshawb fawb cov khoom, tab sis kuj tseem txuag nyiaj txiag. Faib cov zaub mov uas tau yuav rau hauv qhov koj xav tau thiab khaws cia hauv lub tub yees. Tib lub sijhawm, nws zoo dua kom khaws cov khoom uas koj xav tau rau hnub tom ntej hauv lub tub yees.
Tswv yim # 3: Siv Cov Khoom Siv Npaj Siv
Ntau tus neeg ncaws pob ua yuam kev ntawm kev tsom mus rau nqaij qaib thiab mov hauv lawv cov zaub mov noj. Tseem ceeb kom nco ntsoov. Muaj ntau ntau cov khoom lag luam tawm muaj uas muaj txiaj ntsig zoo ib yam rau cov cev nqaij daim tawv. Cov zaub mov kaus poom tuaj yeem yog qhov kev xaiv zoo thiab ntxiv rau kev noj haus. Cov kaus poom ntses thiab nqaij yog cov khoom noj muaj txiaj ntsig zoo thiab yuav tsis siv sijhawm ntev los ua noj.
Ntsis # 4: Tsis txhob hnov qab txog cov zaub mov uas muaj roj
Cheese, qe qe, thiab txiv ntseej yog cov khoom muaj txiaj ntsig zoo ntawm cov rog. Nws yog ib qho tseem ceeb khaws cov zaub mov no kom raug thiab lawv yuav nyob tshiab rau lub sijhawm ntev. Cov rog tseem yog qhov tseem ceeb rau cov kis las thiab cov zaub mov saum toj no yuav ua rau koj yoo mov sai sai yam tsis tau mus rau tom khw noj mov sai. Sim siv cov rog rog tsawg, muaj ntau yam txiv ntseej, thiab cov qe qhuav.
Tswv yim # 5: noj mis
Mis tuaj yeem khaws cia hauv qhov xwm txheej zoo rau ob peb hnub. Yog tias koj tsis muaj sijhawm los ua kom koj tus kheej muaj protein ntau, ces koj yuav muaj sijhawm txaus los haus mis. Ib litre ntawm cov khoom no muaj kwv yees li 40 grams ntawm cov protein sib xyaw thiab cov ntsiab lus calorie ntawm cov khoom tsis siab heev. Daim duab no yog kwv yees li 360 calories. Txhawm rau ua kom lub cev rov zoo li qub, siv cov mis skim rau ua cov protein co. Ntxiv nrog rau cov protein ntau sib txuas, koj tuaj yeem muab lub cev nrog carbohydrates. Tsiv mus rau tom ntej ntawm 13 cov lus qhia noj zaub mov kom muaj zog.
Tswv yim # 6: Ua Koj Tus Kheej Txhua Txhua Hnub
Ntau tus neeg ncaws pob siv sijhawm ntau hauv kev npaj zaub mov txhua hnub. Yog tias koj ua qhov no ib zaug ib lub lim tiam, muaj txhua yam koj xav tau npaj, koj tuaj yeem txuag lub sijhawm uas tsis muaj tas li. Yog tias koj siv sijhawm li ob peb teev nyob rau lub lim tiam npaj zaub mov, tom qab ntawd koj yuav tsis xav txog yuav ua zaub mov dab tsi rau yav tom ntej.
Tswv yim # 7: Nws zoo dua rau defrost cov zaub mov hauv lub tub yees
Hnub ua ntej cov nqaij siav, nws yog qhov zoo tshaj los nqa cov khoom tawm ntawm lub tub yees thiab muab tso rau hauv lub tub yees. Txawm hais tias txheej txheem defrosting yuav siv sijhawm ntev dua, cov zaub mov tom qab ntawd tuaj yeem khaws cia rau lub sijhawm ntev dua. Npaj nqaij ntau npaum li koj xav tau ua noj.
Tswv yim # 8: Npaj zaub mov ua ntej
Nov yog ib ntawm 13 lub tswv yim kev noj zaub mov kom zoo yuav cawm koj ntau lub sijhawm yav tom ntej. Sim faib cov nqaij rau hauv qhov yuav tsum tau ua ua ntej thiab ntim lawv cais. Nws raug nquahu kom siv cov ntim rau qhov no, uas tuaj yeem muab tso rau hauv lub microwave. Yog tias koj tab tom npaj zaub mov rau ib lub lim tiam ib zaug, nws yog qhov zoo tshaj los ntim thiab muab tso rau hauv cov thawv. Tom qab ntawd koj tsuas yog yuav tsum ua kom sov lawv raws li xav tau. Nco ntsoov tias cov nqaij siav tuaj yeem khaws cia rau peb rau plaub hnub.
Tswv yim # 9: Nqaij tuaj yeem zom
Muaj txiaj ntsig zoo ntawm hnub no 13 cov lus qhia noj zaub mov zoo. Koj tuaj yeem yooj yim nce cov nqaij qaib hauv koj cov zaub mov. Txhawm rau ua qhov no, tom qab ua noj cov khoom, zom nws. Ua ntej, nws yog qhov yooj yim dua thiab sai dua kom haus nws, thiab qhov thib ob, cov as -ham yuav nqus tau sai dua hauv cov zom zaub mov.
Koj tuaj yeem haus cov nqaij qaib sai sai hauv txoj kev no tom qab sib xyaw cov protein, uas yuav tsum tau siv tom qab kawm tiav hauv chav ua si. Lub tshuab fais fab yuav tso cai rau koj zom cov nqaij sai heev thiab yuav txuag sijhawm ntau.
Tswv yim # 10: Txiav Nqaij rau hauv Chunks
Yog tias qee qhov laj thawj koj tsis nyiam qhov kev xaiv tau hais hauv kab lus dhau los, tom qab ntawd koj tuaj yeem txiav cov nqaij siav ua daim. Tom qab ua noj nqaij qaib mis, faib nws ua tej daim thiab muab tso rau hauv ib lub taub ntim. Ntxiv cov txuj lom rau cov nqaij thiab do. Raws li qhov tshwm sim, koj yuav xaus nrog qee yam zoo li nqaij qaib zaub xam lav. Cov zaub mov ua tiav yuav saj zoo thiab muaj tag nrho cov as -ham uas tsim nyog. Ib puas grams ntawm cov zaub xam lav no yuav muaj txog 30 grams ntawm cov protein sib xyaw.
Nws kuj tseem yooj yim heev los siv ntim cov ntses tsis muaj ntses rau cov khoom noj txom ncauj sai. Txiav tawm lub ces kaum ntawm pob, ntxiv mustard lossis ketchup rau cov ntses, thiab tom qab ntawd mash cov ntsiab lus ntawm pob. Tom qab cov kauj ruam yooj yim no, koj yuav muaj cov khoom lag luam zoo uas muaj cov protein ntau thiab omega-3s.
Tswv yim # 11: Nco ntsoov Protein Shakes
Koj yuav tsum tau noj ntau thiab ntau. Koj yeej paub qhov no yam tsis muaj peb 13 lub tswv yim rau kev noj zaub mov kom zoo hauv lub cev. Lub ntsiab lus tseem ceeb, tau kawg, yuav tsum tau muab tso rau ntawm cov zaub mov zoo. Txawm li cas los xij, koj tsis tuaj yeem ua yam tsis muaj protein shakes. Nws yog qhov tsim nyog tias lawv kuj muaj cov carbohydrates yooj yim. Coj lawv ua ntej thiab tom qab koj tawm dag zog, ua ntej yuav mus pw, thiab thaum koj tsis muaj sijhawm txaus los npaj zaub mov zoo. Cov protein co yog qhov tseem ceeb ntawm txhua tus neeg ncaws pob noj zaub mov, tab sis nws yog ib qho tseem ceeb heev uas siv lawv kom raug.
Tswv yim # 12: Txhim Kho Qhov Saj ntawm Protein Shakes
Nws tsis muaj qhov zais cia uas cov protein sib xyaw ua ke feem ntau tsis muaj qhov saj zoo tshaj. Txhawm rau kho qhov xwm txheej, koj tuaj yeem siv cov kua qab uas muaj calorie tsawg lossis yooj yim ua kom co. Yog tias koj tsis xav ua kom nws cov ntsiab lus calorie ntau ntxiv, tom qab ntawd koj tuaj yeem yooj yim ntxiv cov txiv hmab txiv ntoo khov rau cov khoom thiab nplawm cov dej cawv. Qhov kev xaiv zoo tshaj plaws rau koj yog blueberries thiab txiv pos nphuab. Ntxiv nrog rau lawv qhov qab ntxiag, cov txiv hmab txiv ntoo no muaj cov vitamins ntau.
Tswv yim # 13: Noj Khoom Qab Zib rau Cov Ncaws Pob
Rau cov cev nqaij daim tawv, paj npleg tuaj yeem yog khoom qab zib zoo. Koj tuaj yeem ntxiv cov paj npleg tsis muaj piam thaj tam sim rau cov protein co. Qhov no yog cov zaub mov qab heev thiab noj qab nyob zoo.
Hauv kev xaus, nws raug nquahu kom yuav cov protein sib xyaw ua ke. Qhov no tsis tsuas yog muaj txiaj ntsig los ntawm kev pom nyiaj txiag, tab sis nws tseem yuav txuag koj ntau lub sijhawm. 13 cov lus qhia noj zaub mov kom zoo uas tau piav qhia hnub no yuav pab koj ua tiav koj lub hom phiaj. Yog tias koj ua tib zoo mloog me me rau kev noj zaub mov kom raug, tom qab ntawd qhov txiaj ntsig ntawm koj txoj kev kawm yuav yog qhov tsawg heev.
Kawm paub ntau ntxiv txog cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo:
