Kev siv cov hmoov protein tuaj yeem txhim kho cov leeg kev loj hlob, nce lub zog, thiab pab rov ua haujlwm tom qab ua haujlwm hnyav. Hmoov tsis zoo, ntau cov hmoov protein saj tsis zoo uas koj yuav tsum zom lawv. Nrog rau kev siv zog me ntsis, txawm li cas los xij, koj tuaj yeem ua cov hmoov protein rau hauv koj cov zaub mov hauv txoj hauv kev uas koj tuaj yeem txaus siab. Txawm hais tias ua rau koj tus kheej co lossis zais nws hauv zaub mov, muaj ntau txoj hauv kev los ua cov hmoov protein kom saj zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Koj Tus Kheej Protein Shakes
Kauj Ruam 1. Xaiv cov kua
Qee tus neeg nyiam haus dej qab zib, uas lawv tuaj yeem haus tau sai. Lwm tus pom tias cov kua tuab ua haujlwm zoo dua ntawm qhov ncauj qhov ncauj. Koj yuav tsum tau sim nrog kev sim thiab ua yuam kev txhawm rau nrhiav seb qhov sib xws uas koj nyiam. Cov neeg feem coob siv li yim oz. ntawm cov kua ib daus ntawm cov hmoov, tab sis sim siv ntau dua rau cov dej qab zib qis lossis tsawg dua rau cov tuab dua. Koj tseem tuaj yeem hloov pauv qhov tseeb kua hauv paus uas koj siv rau koj co:
- Dej yog qhov kev xaiv zoo rau kev poob phaus vim nws ntxiv tsis muaj calories, tab sis nws tsis ua dab tsi los npog qhov saj ntawm cov hmoov. Hloov chaw, sim sib txawv txiv hmab txiv ntoo teas. Piv txwv li, txias raspberry lossis acai tshuaj yej, tuaj yeem ua rau koj co co qab.
- Rau qhov sib zog me ntsis co, sim cov mis tsis muaj roj lossis hloov cov mis zoo li almond lossis kua mis. Coob leej neeg pom mis nyuj almond, tshwj xeeb, kom muaj qab ntxiag, qab zib me ntsis.
- Yog tias koj tab tom ua kom hnyav lossis yog tias koj xav tau qhov tuab tuab ntxiv, sim siv mis nyuj tag nrho. Nco ntsoov tias kev sib xyaw ntawm cov mis nyuj tag nrho thiab cov hmoov protein tuaj yeem nyuaj rau zom. Yog tias koj lub cev tsis tuaj yeem hloov kho nws, rov qab mus rau qhov ua kom nyias nyias, txo cov mis.
Kauj Ruam 2. Ntxiv cov khoom qab zib
Qab zib muaj lub zog ua rau lub hlwb. Kev tshawb fawb qhia tias qab zib tso tawm dopamine, uas tswj lub paj hlwb qhov khoom plig thiab tswj cov lus teb. Kev dopamine maj ua rau peb paub txog khoom plig kom meej dua, thiab tuaj yeem txhim kho kev txhawb siab hauv lub sijhawm luv. Tab sis dhau ntawm cov txiaj ntsig kev tawm dag zog no, qab zib tsuas yog qhov zoo ntawm qhov ncauj qhov tsis zoo. Sim ntxiv ob peb diav suab thaj, zib ntab, qhob noom xim kasfes, dextrose, lossis maltodextrin rau koj co. Yog tias koj tab tom txwv koj li kev noj qab zib, tab sis, sim lwm txoj kev noj qab haus huv:
- Txiv laum huab xeeb ob qho qab zib thiab thickens co.
- Cov txiv hmab txiv ntoo tshiab thiab kua txiv txiv hmab txiv ntoo muab cov vitamins thiab fiber ntxiv rau qab zib. Txiv tsawb yog neeg nyiam vim nws muaj zog tsw thiab tuab. Zam cov txiv hmab txiv ntoo yog tias siv cov hmoov protein-raws li mis, vim nws yuav ua rau curdling.
- Yog tias koj xav tau qab zib yam tsis muaj tsw qab lossis calories ntau, sim ua cov khoom qab zib dag. Splenda thiab stevia yog cov kev xaiv uas qab zib uas tsis ntxiv cov calories.
Kauj Ruam 3. Xav txog qhov muaj zog ntxiv los npog qhov saj
Yog tias cov tshuaj yej hauv paus thiab qab zib tsis ua txaus los ua kom co co, koj muaj lwm txoj hauv kev. Sim ntxiv ob peb diav ntawm cocoa lossis vanilla hmoov rau koj co. Ib nrab teaspoon ntawm cov txuj lom tag nrho zoo li cinnamon lossis nutmeg tuaj yeem mus ntev thiab. Cov dej qab zib tsis muaj suab thaj npaj rau hauv tsev dej qab zib lossis kas fes tsw yog ib txoj hauv kev yooj yim ntxiv tsw rau koj co uas yuav tsis ntxiv cov hmoov zoo nkauj.
- Kev sib tov sib xyaw tuaj yeem npog qhov saj ntawm cov hmoov protein zoo ib yam. Sim ntxiv ntau dua ib hom txiv hmab txiv ntoo - piv txwv li txiv pos nphuab thiab txiv tsawb, piv txwv. Ntxiv qhov txhaj tshuaj ntawm espresso thiab qee qhov vanilla tsw.
- Tshawb nrhiav nrog kev sib txuas ua haujlwm uas ua haujlwm rau koj.
Kauj Ruam 4. Ua kom tuab thiab qab zib nrog yogurt
Qee leej neeg nyiam cov kua mis nyeem qaub raws li co, thaum lwm tus saib tsis taus nws. Sim nws ob peb zaug kom pom tias koj xav tias nws qab qab creamy lossis yooj yim yooj yim kom poob. Tsuas yog ntxiv ib rab diav ntawm yogurt rau koj co, lossis khov yogurt yog tias koj xav tau "creamsicle" co.
Sim Greek yogurt rau qhov muaj zog dua, tangy saj thiab cov txiaj ntsig ntxiv ntawm cov protein ntxiv
Kauj Ruam 5. Ua dej khov rau hauv lub tshuab ziab khaub ncaws
Qee tus neeg pom tias lawv saj cov hmoov protein tsawg dua thaum nws txias, dej khov. Ua kom cov dej khov sib xyaw nrog koj cov protein co yuav ua rau nws me ntsis, txawm tias tsis ze li ntau npaum li yogurt lossis txiv laum huab xeeb.
Kauj Ruam 6. Xav txog zaub zaub rau kom qab
Kale smoothie yog qhov ua npau suav phem rau qee tus, tab sis koj yuav nyiam nws yog tias koj yog ib tus juicer tsis tu ncua. Txhua yam zaub ntsuab los ntawm zaub ntsuab rau spirulina hmoov rau zucchini ua haujlwm zoo nrog cov hmoov protein. Ib diav ntawm cov txiv ntoo thiab cov noob tuaj yeem ntxiv qhov tsw qab thiab pab ua kom cov dej khov. Rau qhov qab zib me ntsis kom sib npaug qhov tsw, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo zoo li txiv tsawb lossis txiv pos nphuab lossis zaub qab zib xws li beets lossis carrots.
Kauj Ruam 7. Ua lag luam nyob hauv lub tshuab zoo
Qhov tsis zoo tshaj plaws ntawm cov protein co yog ib qho uas qhuav, cov pob uas tsis tau muab tso rau hauv cov protein. Me me, ib leeg ua haujlwm sib tov yog qhov kev xaiv pheej yig yog tias koj tsis siv koj lub tshuab ziab khaub ncaws rau lwm lub hom phiaj.
- Ncuav tag nrho cov khoom xyaw rau hauv rab thiab muab sib xyaw kom siab kom txog thaum kev ntxhib los mos txawm tias tsis muaj pob.
- Rau co nrog ntau yam khoom xyaw, siv "zom" xaiv thaum muaj.
- Yog tias koj tuaj yeem nkag tsis tau rau hauv lub tshuab ziab khaub ncaws, muab cov khoom sib xyaw rau hauv lub khob ntim thiab tuav kom ntev. Microwaving cov kua los yog ua kom sov nws hla lub qhov cub kuj tuaj yeem ua kom yooj yim los sib xyaw ua ke.
- Koj kuj tseem tuaj yeem txiav txim siab yuav "khob shaker" tshwj xeeb uas tsim los txhawm rau zom cov hmoov sib xyaw kom zoo ib yam. Cov khoom lag luam no tuaj yeem txhim kho koj cov co ntawm ib feem ntawm tus nqi ntawm lub tshuab zoo.
Kauj Ruam 8. Sim tawm qee qhov nyiam tshaj plaws
Coob leej neeg txaus siab sim nrog lawv tus kheej cov khoom xyaw thiab qab ua ke. Yog tias koj tsuas xav tau cov protein kom qab co tam sim no, koj tuaj yeem sim ua cov no:
- Txiv laum huab xeeb zib ntab zib ntab: Muab ib khob hmoov protein, ib khob dej khov, ib khob mis lossis hloov mis, 1/8 khob txiv laum huab xeeb, thiab 1/8 khob zib ntab. Yeem tau: ntxiv ib nrab txiv tsawb siav, thiab/lossis ib lub xwmfab ntawm cov qhob noom xim kasfes tsaus.
- Txiv hmab txiv ntoo smoothie: Muab ib rab diav ntawm cov hmoov protein, ib khob ntawm vanilla yogurt, peb mus rau plaub strawberries, ib lub txiv tsawb siav, 1/2 khob mis lossis hloov mis, thiab ib txhais tes ntawm cov dej khov.
- Ceev thiab cov txuj lom haus: Sib tov ib rab diav ntawm cov hmoov protein, ½ khob txiv hmab txiv ntoo, ⅓ khob ntawm cov txiv ntseej, ib tablespoon cocoa hmoov, ¼ tsp av cinnamon, thiab ib mus rau ob khob mis nyuj hloov mis. Yeem tau: ntxiv ntau qhov tsw thiab kev ntxhib los mos nrog ½ khob ntawm oats nyoos.
Cov qhab nia
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Txoj Kev 1 Xeem
Koj tuaj yeem ntxiv dab tsi rau koj cov protein co kom nws qab zib?
Txiv laum huab xeeb
Yog! Ntxiv cov txiv laum huab xeeb rau koj cov protein co ob qho qab zib thiab ua kom tuab. Nws tseem yuav npog qhov tsis hnov tsw ntawm cov hmoov protein! Nyeem rau lwm qhov lus nug xeem ntawv.
Txiv kab ntxwv qaub
Tsis tas yuav! Koj yuav tsum tsis txhob ntxiv citrus txiv hmab txiv ntoo zoo li txiv kab ntxwv qaub rau cov protein shakes vim tias lawv tuaj yeem cuam tshuam cov kua mis uas muaj protein ntau. Sim lwm cov txiv hmab txiv ntoo tshiab, xws li txiv tsawb lossis txiv pos nphuab, kom qab zib rau koj cov dej haus! Sim lwm lo lus teb…
Dej khov
Tsis yog! Qee tus neeg hais tias cov hmoov protein zoo dua thaum nws nyob hauv qhov txias, dej khov. Txawm li cas los xij, dej khov yuav tsis ua rau koj hnov co. Muaj qhov kev xaiv zoo dua nyob ntawd!
Zucchini
Tsis yog! Koj tuaj yeem ntxiv zucchini rau koj cov protein co, tab sis nws yuav ua rau nws saj ntau dua li qab zib. Yog tias koj xav tau zaub qab zib, sim beets lossis carrots. Kwv yees dua!
Cinnamon
Tsis yog raws nraim! Cinnamon muaj zog tab sis tsis tas yuav qab zib. Koj tuaj yeem ntxiv nws rau cov protein co kom npog qhov tsw tsw qab ntawm hmoov. Sim lwm lo lus teb…
Xav tau cov lus nug ntxiv?
Kuaj koj tus kheej!
Txoj Kev 2 ntawm 3: Ntxiv Cov hmoov protein rau zaub mov
Kauj Ruam 1. Ntxiv cov hmoov muaj protein ntau rau cov khoom qab zib
Yog tias koj ua haujlwm hnyav tsis tu ncua, koj tsim nyog tau txais khoom plig ib ntus. Qhov ntawd tsis txhais tau tias koj tsis tuaj yeem sim nyiag qee cov protein ntxiv rau hauv koj cov ncuav qab zib, brownies, lossis pancakes.
- Hloov cov cocoa hmoov hauv cov khoom ci nrog chocolate-flavored protein hmoov. Daus ntawm cov hmoov protein sib npaug li 1/4 khob ntawm cocoa hmoov. Yog tias koj xav tau cov qhob noom xim kasfes nplua nuj tiag tiag, ntxiv txog 1/2 ntawm qhov pom zoo ntawm cov hmoov cocoa ntxiv nrog rau daus ntawm chocolate-flavored protein sib xyaw.
- Yog tias daim ntawv qhia tsis suav nrog cocoa hmoov, koj tuaj yeem nquag ntxiv daus ntawm cov hmoov protein tsis cuam tshuam rau saj. Nws tseem yuav yog lub tswv yim zoo los siv ib nrab daus ntawm cov khoom me me thaum sim nws thawj zaug.
- Sim ntxiv cov hmoov tsis zoo rau koj cov khoom ci kom tswj tau qhov qab uas koj nyiam thaum tseem tau txais koj cov protein txhawb.
Kauj Ruam 2. Tuav cov protein icing rau cov khoom ci
Qee leej neeg nyiam cov icing protein, thiab qee leej neeg ntxub nws. Nws tsis mob rau muab nws sim, ho! Muab cov hmoov protein tso rau hauv yogurt lossis dej me me lossis mis nyuj los ua kom tuab "icing." Thaum koj kis nws mus rau muffins lossis lwm yam khoom ci, koj tau txais txiaj ntsig ntawm cov protein thaum npog nws cov saj nrog koj cov khoom qab!
Kauj Ruam 3. Muab cov hmoov protein tso rau hauv cov zaub mov tuab
Cov khoom noj tuab xws li oatmeal, paj npleg, yogurt, lossis applesauce tuaj yeem npog qhov saj ntawm cov hmoov protein zoo. Lawv moisten thiab yaj cov hmoov ntawm lawv tus kheej, yog li koj tsis tas yuav rub koj lub tshuab ziab khaub ncaws. Tsuas yog ua kom huv si kom paub tseeb tias cov hmoov yaj tag nrho.
Kauj Ruam 4. Ua cov khob txiv laum huab xeeb protein
Muab ib lub daus ntawm cov hmoov muaj protein ntau, ib daus ntawm vanilla khov, thiab ib rab diav txiv laum huab xeeb hauv koj lub tshuab ziab khaub ncaws. Ncuav qhov sib tov sib xyaw rau qee hom pwm - lub tais khov nab kuab yuav ua haujlwm zoo yog tias koj tsis muaj dab tsi zoo nkauj ntawm tes. Khov qhov sib tov rau ob peb teev kom nws teeb tsa thiab tawv.
Qhov no ua haujlwm zoo tshaj plaws nrog chocolate-flavored protein hmoov, tab sis muaj zog tsw zoo li cinnamon tuaj yeem ua haujlwm ib yam
Cov qhab nia
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Txoj Kev 2 Xeem
Koj tuaj yeem siv cov hmoov protein hloov chaw ntawm yam khoom ci?
Ntsev
Yeej tsis yog! Cov hmoov protein tsis yog hloov pauv ntsev. Txawm li cas los xij, koj tuaj yeem siv cov hmoov protein thaum ci kom tsim tau daim ntawv icing zoo dua. Muab cov hmoov protein tso rau hauv yogurt lossis mis nyuj los ua kom tuab kis rau muffins lossis lwm yam khoom ci. Sim dua …
Ci dej qab zib
Tsis yog! Koj tsis tuaj yeem siv cov hmoov protein hloov chaw ntawm ci dej qab zib. Txawm li cas los xij, koj tuaj yeem ntxiv daus cov hmoov protein rau txhua daim ntawv qhia ci yam tsis cuam tshuam rau saj lossis zoo! Sim nws lwm zaus koj ci ib lub ncuav qab zib lossis ib lub khob cij! Sim lwm lo lus teb…
Cocoa hmoov
Kiag! Koj tuaj yeem hloov cov cocoa hmoov hauv cov khoom ci nrog chocolate-flavored protein hmoov. Daus ntawm cov hmoov protein sib npaug li 1/4 khob (32 g) ntawm cocoa hmoov. Nyeem rau lwm qhov lus nug xeem ntawv.
Cov hmoov ci
Tsis yog! Koj tsis tuaj yeem siv cov hmoov protein ua qhov hloov pauv rau ci dej qab zib. Txawm li cas los xij, koj tuaj yeem ua cov hmoov protein rau hauv cov zaub mov tuab xws li oatmeal, paj npleg, yogurt, lossis applesauce! Txhawm rau zam kev saj cov hmoov, ua kom nws yaj tag ua ntej koj noj. Muaj qhov kev xaiv zoo dua nyob ntawd!
Xav tau cov lus nug ntxiv?
Kuaj koj tus kheej!
Txoj Kev 3 ntawm 3: Nrhiav Tastier Protein Hmoov Hom
Kauj Ruam 1. Nyeem online tshuaj xyuas rau ntau hom thiab tsw qab
Cov hmoov protein tuaj yeem muab rho tawm los ntawm ntau yam khoom noj, suav nrog cov khoom lag luam mis nyuj, qe dawb, thiab kev xaiv vegan. Qhov no yog vim li cas hom sib txawv ntawm cov hmoov protein tuaj yeem muaj qhov sib txawv txawv txawv. Ua ntej siv koj cov nyiaj ntawm cov hmoov uas yuav ua rau koj lub plab, siv qee lub sijhawm caij nthwv web rau cov ntaub ntawv. Ntau qhov kev noj qab haus huv, kev tawm dag zog, thiab kev sib tham ntawm lub cev muaj cov xov uas cov neeg siv tham txog lawv nyiam thiab tsawg tshaj plaws cov hmoov protein.
Kauj Ruam 2. Kuaj cov hmoov protein sib txawv me me
Yog tias koj tab tom yos hav zoov rau hmoov zoo dua, tsis txhob nqis peev hauv ib lub dab dej loj ntawm nws. Yuav lub thawv me tshaj plaws uas koj tuaj yeem pom. Yog tias koj tsis nyiam nws, koj tuaj yeem tshem nws lossis lub zog dhau mus txog thaum koj khiav tawm - vam tias yuav sai sai!
Kauj Ruam 3. Kuaj cov hmoov protein uas muaj tsw qab
Qhov teeb meem yuav yog tias koj tsis tuaj yeem sawv qhov saj ntawm cov hmoov tsis muaj protein ntau. Hmoov zoo, ntau lub npe muag cov khoom lag luam uas twb tau ntim nrog chocolate, vanilla, thiab cinnamon. Koj tuaj yeem pom pom qhov tsw qab zoo li ncuav qab zib thiab qab zib!
Yog tias cov tsw qab no tsis ua haujlwm rau koj tus kheej, sim sib xyaw ua ke. Ib nrab daus ntawm cov cinnamon nrog ib nrab daus ntawm chocolate tej zaum yuav yog qhov koj nyiam tshiab
Kauj Ruam 4. Saib cov hmoov nrog piam thaj lossis cov khoom qab zib dag
Cov hmoov protein tau muag rau cov neeg muaj kev noj qab haus huv, yog li lawv feem ntau tsis muaj qab zib lossis pob kws phoov hauv lawv. Qhov tseeb, lawv feem ntau tshaj tawm tias lawv tsis muaj qhov ntxiv tsw lossis qab zib. Qab zib ib txwm pab npog qhov saj ntawm cov hmoov, txawm li cas los xij, tsis muaj teeb meem dab tsi koj sib xyaw nrog. Saib rau ob peb lub npe uas suav nrog qee yam khoom qab zib.
Nco ntsoov tias ntxiv cov piam thaj yuav tsum tau txwv txhua hnub thiab yuav ntxiv calories ntxiv rau koj cov hmoov protein
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Txoj Kev 3 Xeem
Koj tuaj yeem nrhiav cov ntaub ntawv hais txog cov hmoov protein zoo tshaj plaws thiab phem tshaj?
Lub khw muag khoom noj
Tsis yog raws nraim! Thaum koj tuaj yeem siv txoj kev taug mus saib ntau hom protein ntau ntawm cov khw muag khoom noj, koj yuav tsis tuaj yeem pom tias cov hmoov twg zoo dua li lwm qhov. Sim tshawb nrhiav qhov chaw uas koj tuaj yeem hnov lwm tus neeg lub tswv yim. Xaiv lwm cov lus teb!
Cov rooj sab laj noj qab haus huv online
Yog lawm! Ntau qhov kev noj qab haus huv, kev tawm dag zog thiab kev tawm dag zog lub cev muaj cov xov uas cov neeg siv tham txog lawv nyiam thiab tsawg tshaj plaws cov hmoov protein. Tshawb nrhiav cov ntaub ntawv no kom pom cov hmoov protein uas muaj kev txheeb xyuas zoo tshaj plaws! Txawm li cas los xij, nco ntsoov tias cov ntaub ntawv no tsis yog ib txwm muaj kev ntseeg siab, yog li nco ntsoov ua kev tshawb fawb ntxiv txhawm rau txhawb nqa qhov tseeb uas koj pom ntawm cov rooj sib tham online. Nyeem rau lwm qhov lus nug xeem ntawv.
Lub gym
Tsis tas yuav! Koj lub gym feem ntau yuav tsis muag cov hmoov protein thiab, txawm tias nws ua, tus neeg muag nws yuav tsis tau sim dua ua ntej! Sim nrhiav qhov chaw me ntsis yooj yim dua! Sim dua …
Cov ntawv kho mob
Tsis yog! Cov hmoov protein tsis yog tshuaj thiab tsis zoo li yuav tham txog hauv phau ntawv kho mob. Yog tias lawv yog, phau ntawv xov xwm yuav tham txog nws cov txiaj ntsig ntawm lub cev thiab tsis tas yuav muaj cov npe tshwj xeeb. Xaiv lwm lo lus teb!
Xav tau cov lus nug ntxiv?
Kuaj koj tus kheej!
Lub tswv yim
- Sim faib koj cov protein ntau ua ob lossis peb ntu. Siv ib feem los ua mini-co, tom qab hloov kho cov khoom tom ntej kom qab zib, tuab, lossis tsw yog tias koj tsis nyiam thawj.
- Ntsuas thiab sau koj cov zaub mov hauv tsev kom koj tuaj yeem hloov kho cov uas koj tsis nyiam thiab rov ua dua qhov uas koj nyiam.
