Protein yog cov khoom noj muaj txiaj ntsig uas pab txhawb kev noj qab haus huv cov leeg, pob txha, plaub hau, thiab tawv nqaij. Txhawm rau kom muaj cov protein txaus txhua hnub, nws yog lub tswv yim zoo kom suav nrog qee cov zaub mov muaj protein ntau hauv txhua pluas noj, suav nrog noj tshais. Yog tias koj nyiam kom muaj oatmeal rau pluas tshais, koj tseem tuaj yeem tau txais cov protein uas koj xav tau los ntawm kev sib xyaw nws ua ke nrog cov zaub mov zoo li qe dawb, txiv ntseej roj, thiab Greek yogurt. Koj tseem tuaj yeem ntxiv cov hmoov protein rau koj cov oatmeal kom nrawm, yooj yim txoj hauv kev kom koj noj tshais noj qab haus huv.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Ntxiv Cov Khoom Noj Muaj protein ntau
Kauj Ruam 1. Ua oatmeal siv mis nyuj muaj protein ntau
Tsis tsuas yog yuav ua noj koj cov oatmeal nrog mis ntxiv protein ntau, nws tseem yuav ua rau nws qab thiab qab dua! Tsuas yog siv txhua hom mis nyuj, uas muaj 8-9 grams protein rau 1 khob (240 mL) ua haujlwm, tsis txhob siv dej thaum koj ua oatmeal.
- Cov mis nyuj kuj tseem muaj ntau lwm cov txiaj ntsig zoo, xws li calcium, iodine, thiab potassium.
- Yog tias koj tsis noj mis nyuj, koj tuaj yeem siv cov kua mis hloov pauv, uas muaj 8 grams protein rau 1 khob (240 mL) ua haujlwm. Lwm hom mis nyuj, xws li almond, kua, thiab txiv maj phaub mis, tsis muaj protein ntau (tshwj tsis yog lawv tau muaj cov protein ntau, uas yuav tsum tau teev nyob rau ntawm daim ntawv lo).
Kauj Ruam 2. Ntxiv qe dawb rau koj cov oatmeal kom muaj txiaj ntsig zoo ntawm kev pab cov protein
Tsuas yog ua 2-3 diav (30-44 mL) ntawm cov qe dawb rau hauv koj cov oatmeal thaum ob peb feeb dhau los ntawm kev ua noj. Cov dawb los ntawm 1 lub qe muaj 3.6 grams ntawm cov protein, thiab nws yuav muab rau koj oatmeal ib qho zoo Fabkis-toast tsw thaum nws ua noj. Ntxiv rau, qe dawb muaj lwm cov khoom siv tseem ceeb xws li riboflavin thiab selenium.
- Koj tuaj yeem siv cov qe dawb sib cais los ntawm tag nrho cov qe hauv koj lub tub yees, lossis koj tuaj yeem yuav lub thawv cais cov qe dawb ntawm lub khw muag khoom siv.
- Ib lub qe loj muaj 2 diav (30 mL) ntawm qe dawb.
- Koj tseem tuaj yeem ntxiv qe tag nrho, suav nrog cov qe, rau koj cov oatmeal kom muaj protein ntau!
Kauj Ruam 3. Sib tov qee cov tsev cheese rau hauv koj cov oatmeal kom ntxiv cov protein thiab ua rau nws qab dua
Do nws kom txog thaum koj cov oatmeal ua tiav. Ib lub hlis twg khob (56 grams) ntawm tsev cheese muaj kwv yees li 6 grams ntawm cov protein, tab sis koj tuaj yeem ntxiv ntau lossis tsawg dua.
Dhau li cov protein, tsev tsev cheese kuj yog qhov zoo ntawm cov calcium
Tswv yim:
Rau qhov tsw ntxiv, nphoo qee cov cinnamon rau saum tom qab koj sib tov tsev cheese hauv.
Kauj Ruam 4. Sim nchuav qee cov av flax, chia, lossis noob maj noob rau saum koj oatmeal
Cov noob flax thiab chia ob qho tib si muaj 1.5 grams ntawm cov protein rau 1 tablespoon (10 grams), thiab cov noob hemp muaj 3 grams. Ntxiv cov noob hauv av yog txoj hauv kev zoo kom tau txais cov protein ntau yam yam tsis hloov pauv qhov kev ntxhib los mos lossis sib xws ntawm koj cov oatmeal.
- Yog tias koj siv cov noob flax, xyuas kom koj siv cov noob hauv av tsis txhob siv tag nrho. Nws yooj yim dua rau koj lub cev nqus cov khoom noj thaum lawv tsaws.
- Flax, chia, thiab noob hnav noob kuj tseem yog qhov zoo ntawm fiber thiab omega-3s.
Kauj Ruam 5. Muab cov txiv ntseej butter tso rau hauv koj cov oatmeal kom tau txais cov protein zoo ntxiv
Koj tuaj yeem siv txhua hom txiv ntseej butter, zoo li txiv laum huab xeeb lossis almond. Ntxiv nws thaum koj cov oatmeal ua noj ua haus, thiab sib tov nws kom txog thaum txhua yam sib tov zoo. Muaj 8 grams ntawm cov protein hauv txhua 2 diav (32 grams) ntawm txiv laum huab xeeb, thiab 7.8 grams hauv almond butter.
- Sim ntxiv 2 diav (32 grams) ntawm txiv ntseej butter thaum xub thawj, tom qab ntawd ntxiv ntau lossis tsawg dua lub sijhawm tom ntej nyob ntawm seb koj nyiam qhov tsw thiab zoo li cas.
- Yog tias koj ua xua rau cov txiv ntseej, siv cov protein uas muaj cov txiv ntseej sib xyaw ua lwm yam, xws li cov noob paj noob hlis (5.6 grams ntawm cov protein ib zaug rau ib zaug) lossis kua txiv txiv roj (7 grams ntawm cov protein ib zaug).
- Ntxiv nrog rau cov protein, txiv ntseej butter tseem tau ntim nrog lwm cov khoom siv tseem ceeb, xws li magnesium, phosphorous, thiab zinc.
Kauj Ruam 6. Ntxiv Greek yogurt rau tshais tshais, muaj protein ntau ntim
Tos kom txog thaum koj oatmeal sov lossis txias, tom qab ntawd do cov kua mis nyeem qaub rau hauv nws kom txog thaum txhua yam sib xyaw ua ke. Tsis txhob ntxiv cov kua mis nyeem qaub rau hauv oatmeal thaum nws tseem kub lossis nws tuaj yeem curdle.
- Sim ntxiv 1/4 khob (71 grams) ntawm Greek yogurt, uas muaj 7 grams ntawm cov protein.
- Los ntawm kev ntxiv Greek yogurt rau koj cov oatmeal, koj kuj tseem yuav tau txais kev pabcuam zoo ntawm probiotics thiab calcium.
Txoj kev 2 ntawm 2: Siv cov hmoov protein
Kauj Ruam 1. Tau txais qee cov hmoov protein hauv qhov tsw uas koj nyiam
Koj tuaj yeem siv txhua hom hmoov hmoov, zoo li chocolate, vanilla, strawberry, lossis txiv tsawb tsw. Koj tuaj yeem tuaj yeem saj cov hmoov protein, yog li xyuas kom nws yog qhov tsw uas koj nyiam. Koj tseem tuaj yeem sim npog qhov tsw me ntsis nrog toppings tom qab!
- Cov hmoov protein tuaj nrog ntau qhov sib txawv ntawm cov protein hauv lawv, yog li ob zaug kos daim ntawv lo ua ntej kom koj paub ntau npaum li cas cov protein koj yuav tau txais ib zaug.
- Saib rau cov hmoov protein uas ntim cov protein ntau rau ib qho, zoo li 20 grams. Tsawg cov hmoov koj yuav tsum siv, tsawg dua koj yuav hloov qhov kev ntxhib los mos thiab sib xws ntawm koj cov oatmeal.
Kauj Ruam 2. Ua koj cov oatmeal raws li cov lus qhia ntawm lub ntim
Txhua hom oatmeal (kuav los tiag, ceev ua noj, txiav hlau, thiab lwm yam) ua noj sib txawv, yog li ua raws cov lus qhia ua tib zoo. Ua noj oatmeal ua ntej yuav ntxiv cov hmoov protein, vim nws tuaj yeem ua kom puas qhov kev ntxhib los mos thiab sib xws yog tias koj ntxiv nws ua ntej.
Txhawm rau ua noj sai-ua noj oatmeal, pib los ntawm nqa 1 khob (240 mL) dej rau kom npau rau ntawm lub qhov cub. Tom qab ntawd, do hauv 1/2 khob (45 grams) ntawm oats, thiab ua noj rau 1 feeb
Tswv yim:
Txhawm rau ntxiv cov protein ntau rau koj cov oatmeal, ua nws hauv cov mis muaj protein ntau, zoo li nyuj mis lossis kua mis, tsis txhob siv dej!
Kauj Ruam 3. Daus qee cov hmoov protein rau hauv koj cov oatmeal siav
Ntxiv cov hmoov protein thaum koj cov oatmeal tseem kub kom nws yaj tau yooj yim. Tom qab ntawd, sib tov nrog rab diav kom txog thaum txhua yam sib xyaw. Yog tias koj cov oatmeal zoo li tuab heev, ntxiv cov dej lossis mis.
- Txheeb xyuas qhov loj me ntawm cov protein protein cov ntawv lo kom pom ntau npaum li cas cov protein nyob hauv 1 daus.
- Pib tus nqi ntawm cov protein uas koj ntxiv rau koj lub hom phiaj qoj ib ce thiab ntau npaum li cas cov protein uas koj tau txais los ntawm koj lwm cov zaub mov. Qhov zoo tshaj, koj yuav tsum tau txais qhov tsawg kawg ntawm 0.8 grams ntawm cov protein ib 1 kilogram (2.2 lb) koj hnyav. Yog li, yog tias koj hnyav 73 kg (161 lb), koj xav tau kom tau txais yam tsawg kawg ntawm 58 grams ntawm cov protein ib hnub.
- Yog tias koj tab tom sim tsim cov leeg nqaij los ntawm kev qhia lub zog, noj cov protein ntau dua li niaj hnub pom zoo yam tsawg kawg nkaus txij li nws yuav pab koj cov leeg loj hlob.
Kauj Ruam 4. Ntxiv cov txiv hmab txiv ntoo los yog lwm yam toppings los npog cov hmoov protein saj
Yog tias koj tsis mloog qhov saj ntawm cov hmoov protein, koj tuaj yeem noj koj cov oatmeal zoo li yog! Txwv tsis pub, sib xyaw ua ke zoo li txiv hmab txiv ntoo, txiv ntoo, lossis txawm tias chocolate, uas yog txhua qhov ntxiv ntawm cov protein. Lawv yuav pab npog daim npog cov hmoov protein tsw.
