Cov txheej txheem:

Khoom Noj Khoom Haus Rau Kev Tawm Dag Zog: 5 Zaub Mov Txawv Los Sim
Khoom Noj Khoom Haus Rau Kev Tawm Dag Zog: 5 Zaub Mov Txawv Los Sim

Video: Khoom Noj Khoom Haus Rau Kev Tawm Dag Zog: 5 Zaub Mov Txawv Los Sim

Video: Khoom Noj Khoom Haus Rau Kev Tawm Dag Zog: 5 Zaub Mov Txawv Los Sim
Video: Cov laus mus ua qoob cias cov hluasnyob tsoob 2024, Lub peb hlis ntuj
Anonim

Kev tawm dag lub cev tam sim no nyiam ntau dua thiab ntau tus neeg ntawm ob hom neeg. Kev ntaus pob ncaws pob no tsis tau tshwj tseg rau cov neeg ncaws pob Olympic thiab cov neeg tawm dag zog. Nws cov koob meej tau nce zuj zus nyob rau xyoo tsis ntev los no, ntau yam yog vim muaj kev paub ntawm cov tib neeg ntawm nws cov txiaj ntsig kev noj qab haus huv ntau. Nws tsis pub leejtwg paub tias cov leeg feem ntau yog ua los ntawm dej thiab protein. Thaum lub zog kev cob qhia, kev puas tsuaj tuaj yeem ua rau cov leeg nqaij uas, txhawm rau kho nws, xav tau cov khoom noj muaj protein tshiab. Ntxiv mus, cov kev tshawb fawb tshiab qhia tias cov neeg ncaws pob uas xav kom tau lub cev thiab lub zog yuav muaj protein ntau dua ob zaug siab dua li cov kev xav kom tau rau ib tus neeg muaj zog. Ib qho laj thawj ntxiv kom nkag siab,ib zaug thiab rau txhua qhov, kev txiav txim siab lub luag haujlwm ntawm zaub mov rau kev tawm dag zog!

Khoom noj khoom haus rau kev tawm dag zog: cov khoom noj pabcuam ntawm cov zaub mov ntawm cov neeg ncaws pob

kev noj zaub mov ua kom lub cev ua kom lub cev noj zaub mov tsis zoo
kev noj zaub mov ua kom lub cev ua kom lub cev noj zaub mov tsis zoo

Kev txhawb nqa tuaj yeem ua tiav los ntawm cov khoom noj (khoom ntawm tsiaj los yog tsob ntoo keeb kwm) lossis nrog kev pab los ntawm cov tshuaj protein thiab hmoov. Tej zaum koj tau pom tias kev muag khoom ntawm cov khoom siv dag zog hauv lub cev tau muag lawm hauv xyoo tsis ntev los no. Ntau ntau ntawm qhov no yog vim muaj qhov tseeb tias kev noj zaub mov pab kom cov neeg ncaws pob ntawm txhua qib kev kawm ua tiav lawv lub hom phiaj sai dua. Yog li cov lus nug txog kev noj zaub mov zoo thiab tshuaj noj tseem muaj txiaj ntsig zoo. Ntxiv mus, nws tsis yog qhov nyuaj rau noj protein ntau hauv tsev, zoo li hauv chaw ua haujlwm, txawm tias nws yog rau cov pluas noj tseem ceeb lossis rau khoom noj txom ncauj ntawm ko taw! Ua tsaug rau qhov muag cov khoom noj muaj txiaj ntsig zoo rau lub cev thiab kev ua kis las khoom noj khoom haus, tom qab koj cov khoom noj tsis muaj cuam tshuam lawm. Tshawb nrhiav peb cov super yooj yim thiab cov zaub mov qab protein uas lawv cov khoom xyaw yooj yim muaj nyob rau hauv cov khw muag khoom thiab cov chaw noj zaub mov ua si.

Qab zib thiab savory protein ntau

protein cov zaub mov noj kom ua lub cev cov qhaub cij sandwich peanut butter txiv tsawb
protein cov zaub mov noj kom ua lub cev cov qhaub cij sandwich peanut butter txiv tsawb

Txaus siab rau noj tshais lossis thaum lub caij so sandwich, daim ntawv qhia noj qab haus huv no yog ib txoj hauv kev kom tau txais protein ntau nrog kev txaus siab thiab kev txaus siab. Cov khoom xyaw tau yooj yim pom hauv khw muag khoom thiab chaw noj haus kis las.

Koj xav tau:

  • 2 slices ntawm qhob cij protein
  • 1 heaped tablespoon ntawm qab zib-free jam
  • 1 heaped tablespoon ntawm txiv laum huab xeeb (los yog kis protein)

Tsis muaj ib yam dab tsi yuav yooj yim dua li npaj cov qhob cij muaj protein no! Kis ob lub ncuav ci, ib qho nrog txiv laum huab xeeb thiab lwm yam nrog jam, thiab kaw lub Sandwich. Ntawm no!

* Peb cov lus qhia

Yog tias koj yuav tau txaus siab rau cov ncuav ci noj tshais no hauv tsev, koj tuaj yeem ci lub khob cij hauv lub ci ci ua ntej. Lwm lub tswv yim zoo yuav tsum muab tso rau saum toj kawg nkaus crispy sandwich nrog txiv tsawb slices. Ua ke los yaim koj cov ntiv tes!

Protein nplej zom nrog pesto

yooj yim daim ntawv qhia pesto protein pastes
yooj yim daim ntawv qhia pesto protein pastes

Tsis zoo li cov nplej zom zom zom kom tsawg, cov nplej zom protein ntau muaj cov khoom noj tsawg thiab muaj protein ntau thiab muaj fiber ntau. Lawv tau yooj yim ua ke rau hauv cov pluas noj ntawm cov kis las thiab cov neeg uas xav yuag.

Los ua kom zoo no daim ntawv qhia txog kab nplej siab pasto, txhua yam koj yuav tsum tau ua yog tau txais 1 pob ntawm cov nplej zom protein nrog rau cov khoom xyaw kom tsim nyog los ua cov qhob hauv tsev. Thaum pesto npaj txhij, nws yog lub sijhawm rau cov nplej zom. Boil lawv nyob rau hauv salted dej. Cuam cov nplej zom thiab hliv rau hauv ib lub tais, sib tov nws nrog tus tsiaj qiag. Garnish nrog basil tshiab, ntoo thuv ceev thiab Parmesan cheese.

Ncuav Pancakes nrog Protein kis

protein crepes Whey oatmeal, kua ntses, kis mus
protein crepes Whey oatmeal, kua ntses, kis mus

Tsis muaj dab tsi zoo li ob peb melting protein pancakes ntxiv ntau yam rau koj kev tsim kho lub cev! Teeb, puv protein thiab qab zib pub dawb, yog li dab tsi ntau koj tuaj yeem thov!

Cov khoom xyaw:

  • 30g oatmeal
  • 30g ntawm Whey
  • 150ml kua txiv almond
  • 80g applesauce tsis muaj suab thaj
  • 1 lub qe + 2 lub qe dawb
  • Sweetener ntawm kev xaiv, mus saj
  • Txuj lom extract ntawm kev xaiv
  1. Hauv ib lub tais, sib xyaw cov oatmeal thiab cov Whey thiab tsim ib qho dej.
  2. Tso cov khoom xyaw rau hauv lub tais ntawm cov khoom tov lossis rab thiab muab sib xyaw kom txog thaum koj tau txais cov kua homogeneous.
  3. Maj mam hliv cov kua ua kua dhau ntawm cov hmoov nplej thiab sib tov whey, sib tov nrog whisk.
  4. Cia lub pancake batter so hauv qab lub tshuaj yej phuam rau 1 teev.
  5. Hauv ib lub lauj kaub kub, noj cov protein pancakes li 2 rau 3 feeb ntawm ib sab.
  6. Ua rau lawv nrog txiv laum huab xeeb los yog koj nyiam kis.

Qhob noom xim kasfes thiab txiv laum huab xeeb muaj kab tom

protein flavored chocolate txiv laum huab xeeb butter
protein flavored chocolate txiv laum huab xeeb butter

Super yooj yim los npaj thiab incredibly qab, cov kev tom no zoo tagnrho rau tom qab dhia lossis zom thaum twg koj xav tau qee yam kom haus koj cov kev tshaib plab tsis txhaum.

Cov khoom xyaw tseem ceeb rau txog 15 khoom:

  • 130g ntawm txiv laum huab xeeb
  • 30g ntawm pea protein
  • 225g tsaus chocolate nrog 85% cocoa
  • Cov lus xaiv ntawm qhov khoom noj, kom saj (tsis teb los tau)
  • 1 pinch ntawm hiav txwv ntsev
  • ½ teaspoon ntawm cov tshuaj tsw qab caramel extract
  1. Qhuav lub chocolate nyob rau hauv ib tug muab ob npaug rau boiler thiab teem ib sab.
  2. Hauv ib lub tais nruab nrab, sib txuas ntawm txiv laum huab xeeb, caramel tsw extract, protein hmoov thiab ntsev. Do thiab saj kom paub qab zib. Yog tias tsim nyog, ntxiv qab zib me me rau saj.
  3. Ntxiv 1 me nyuam diav ntawm chocolate yaj mus rau hauv qab ntawm koj cov pwm silicone, nco ntsoov ua lub tsho rau ob sab.
  4. Muab tso rau hauv lub tub yees rau ob peb feeb. Tom qab ntawd, pib nchuav cov txiv laum huab xeeb sib xyaw rau hauv cov pwm, ntawm qhov twb tau txias chocolate hauv paus.
  5. Ua kom tiav los ntawm kev ntxiv ib me nyuam diav ntawm chocolate, yog li kom npog tag nrho cov txiv laum huab xeeb.
  6. Txau nrog me ntsis hiav txwv ntsev ua ntej muab nws rov qab rau hauv lub tub yees rau ob peb teev.

* Peb cov lus qhia

Cov khoom noj protein no ua kom zoo rau hauv lub thawv tso rau hauv lub tub yees kom txog 5 hnub. Koj tuaj yeem sim ua los ntawm kev sib tsoo lub txiv laum huab xeeb rau almond lossis butter butter. Hloov chaw ntawm cov nqaij ntses caramel, xav tias dawb rau sau cov protein ua nrog lub txiv tsawb ntawm lub ntsej muag. Rau ntau ntau yam, garnish tom nrog tws txiv ntoo, cocoa nibs lossis txawm tias txiv maj phaub chips.

Chocolate-kas fes protein co co

protein co chocolate chocolate caf Whey almond kua mis
protein co chocolate chocolate caf Whey almond kua mis

Rau tus neeg, nws yog qhov tsim nyog:

  • 100ml ntawm kas fes
  • 200ml ntawm kua mis almond (lossis lwm yam ntawm koj xaiv)
  • 25g ntawm Whey protein
  • 100g tsawb
  • teaspoon ntawm cocoa hmoov
  • tablespoon ntawm maple phoov (tsis teb los tau)

Qhov kev npaj ntawm qhov kev co no tsuas yog siv koj li 5 feeb thiab cog lus tias yuav muaj kev nquag paub. Cia li sib tov tag nrho cov khoom xyaw thiab saj cov dej haus uas yuav ua rau koj txoj kev zoo nkauj zoo nkauj dua.

Pom zoo: