Cov protein ua lub luag haujlwm tseem ceeb hauv kev ua kom tib neeg lub cev noj qab haus huv, thiab tshwj xeeb tshaj yog rau kev noj qab haus huv ntawm cov leeg nqaij, plaub hau, tawv nqaij, thiab lub cev tiv thaiv kab mob. Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Kev Pabcuam Tib Neeg pom zoo tias txiv neej tau txais kwv yees li 56 grams ntawm cov protein txhua hnub thiab cov poj niam tsom rau kwv yees li 46 grams ntawm cov protein. Ntxiv cov khoom noj txom ncauj muaj protein ntau rau koj lub hnub muaj txoj hauv kev zoo kom tau txais cov protein uas koj xav tau, tshwj xeeb tshaj yog tias koj muaj lub sijhawm nyuaj tau txais cov protein los ntawm lwm qhov chaw.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Cov Khoom Noj protein yooj yim
Kauj Ruam 1. Ua hummus thiab cov thawv zaub
Cov khoom noj txom ncauj yav tav su noj qab nyob zoo yog npaj tau yooj yim, tab sis yuav tsum khaws cia hauv lub tub yees lossis txias dua. Txhua yam koj yuav tsum ua yog tau txais lub thawv me me nrog lub hau ntswj rau ntawm lub hau. Daus ib co hummus rau hauv qab ntawm lub thoob. Txiav ib co veggies ntawm koj xaiv qhov ntev kom koj tuaj yeem yooj yim lob lawv ntawm lub hwj. Maj mam muab cov zaub tso rau hauv hummus kom lawv sawv ntsug. Ntsia rau ntawm lub hau nruj thiab koj npaj mus.
- Tsuas yog txhua yam zaub tuaj yeem ua tau zoo nrog hummus. Piv txwv li, celery, tswb kua txob, dib, carrots, thiab lwm yam.
- Yog tias koj xav siv zaub, xws li zaub paj zaub lossis zaub paj, uas tsis tuaj yeem muab txiav rau hauv me me ua ntu me me tom qab ntawd xaiv rau lub thawv zaum zaum luv dua. Piv txwv li, lub khob yas me me uas koj siv rau khaws cov khoom seem yuav ua haujlwm zoo.
Kauj Ruam 2. Npaj yogurt thiab txiv hmab txiv ntoo parfait
Hauv lub thawv me me lossis ntim, ntxiv daus ntawm cov kua mis nyeem qaub Greek, tom qab ntawd diav ntawm cov txiv hmab txiv ntoo tshiab lossis lwm cov txiv hmab txiv ntoo. Rov ua qhov no kom txog thaum koj tau ntxiv txog 1/2 khob khob ntawm yogurt, thiab 2 tablespoons txiv hmab txiv ntoo. Muab lub hau kaw kom nruj. Khaws cov zaub mov muaj protein ntau hauv lub tub yees lossis txias dua.
- Cov txiv hmab txiv ntoo khov kuj tseem yuav ua haujlwm.
- Sab saum toj lub parfait nrog me me los ntawm zib ntab kom ntxiv qee qhov qab zib.
- Pov rau hauv ib txhais tes ntawm cov txiv ntoo kom ntxiv cov protein ntau.
Kauj Ruam 3. Boil ob lub qe
Muab cov qe tso rau hauv lub lauj kaub me thiab npog nrog dej. Tshav kub kom txog thaum dej ncav cuag lub rhaub dej tag nrho, tom qab ntawd tshem lub lauj kaub los ntawm tshav kub thiab npog nws tam sim ntawd. Tso cov qe zaum hauv dej rau 10-15 feeb yog tias koj xav kom lawv khov. Koj tuaj yeem tso lub qe rau tsawg li peb feeb rau cov qe muag muag, tab sis cov no yuav nyuaj rau noj thaum mus.
Tev los yog tsis tev tawm, qe yuav tsum muab cia rau hauv lub tub yees lossis noj tsis pub dhau 2 teev ntawm chav sov (1 teev hauv qhov kub siab tshaj 90ºF / 32ºC). Txhawm rau muab sijhawm rau koj tus kheej me ntsis ntxiv, khov lub pob gel lossis lub thawv kua txiv thiab ntim nws nrog lub qe coj mus rau tom tsev kawm ntawv lossis ua haujlwm
Kauj Ruam 4. Siv cov zaub xas lav thiab qaib ntxhw los ua qaib ntxhw qhwv
Muab qhwv ob peb daim ntawm qaib cov txwv nyob rau hauv ib daim loj ntawm cov zaub xas lav kom ua rau cov carbohydrates qis, cov khoom noj muaj protein ntau. Ntxiv ob peb daim ntawm cov zaub ntug hauv paus, dib, avocado, lossis kua txob liab nrog ib diav ntawm mustard rau ntxiv tsw.
Xwb, yog tias koj tsis mloog cov carbohydrates, koj tuaj yeem yooj yim ua cov qhaub cij qaib ntxhw rau koj cov khoom noj txom ncauj lossis koj tuaj yeem siv tortilla los qhwv koj cov qaib ntxhw
Txoj Kev 2 ntawm 3: Ua Protein Smoothie
Kauj Ruam 1. Ntxiv cov kua
Txhawm rau ua kom koj cov smoothie rau hauv cov dej haus, koj yuav tsum tau ntxiv kua. Ib feem ntawm cov smoothie yog qhov hloov pauv tau yooj yim. Koj tuaj yeem ntxiv tsuas yog txhua hom kua uas koj nyiam. Koj tuaj yeem siv hom mis twg (piv txwv li mis nyuj, mis nyuj, mis almond, txiv maj phaub, thiab lwm yam), dej (dej txiv maj phaub ua haujlwm zoo ib yam nkaus), lossis txawm tias kua txiv yog tias koj xav tau.
- Kev siv hom mis yuav ua rau cov kua nplaum ntau dua, thiab dej yuav ua rau nws nyias nyias.
- Pib los ntawm kev ntxiv 3/4 ntawm ib khob ntawm cov kua uas koj xaiv rau lub smoothie. Yog tias koj xav kom lub smoothie ua kom nyias, koj tuaj yeem ntxiv me ntsis kua.
Kauj Ruam 2. Ntxiv cov khoom qab zib
Yog tias koj xav ntxiv me ntsis ntxiv qab zib rau koj cov smoothie, koj tuaj yeem 1 lossis 2 hnub qhuav thiab pitted, ib rab diav ntawm cov paj ntoo agave, me ntsis zib ntab, lossis txawm tias tsoo ntawm maple phoov. Tsuas yog ntxiv cov qab zib uas xaiv rau hauv rab.
Yog tias koj tsis xav tau qhov qab zib ntxiv lossis tab tom sim khaws cov piam thaj kom qis li sai tau, koj tuaj yeem tso cov no tawm
Kauj Ruam 3. Ntxiv koj cov protein
Xaiv cov protein thiab ntxiv 1/4 khob ntawm cov khoom xyaw rau hauv rab. Qee qhov piv txwv ntawm cov khoom muaj txiaj ntsig zoo suav nrog Greek yogurt, txhua hom txiv ntseej butter (txiv laum huab xeeb, almond butter, txiv maj phaub butter, thiab lwm yam), cashews nyoos, mis nyuj hmoov, lossis txawm tias tofu ntsiag to. Ntxiv tofu tuaj yeem coj txawv txawv, tab sis nws yuav tsis ntxiv tag nrho cov ntsiab lus ntawm qhov tsw (yog li koj cov protein smoothie yuav tsis saj zoo li tofu), thiab nws yog qhov zoo ntawm cov protein.
- Yog tias koj xav siv cashews, sim so lawv ib hmos hauv dej. Qhov no yuav ua rau lawv softer thiab lawv yuav muab sib xyaw zoo dua.
- Tej zaum koj yuav raug ntxias kom siv cov hmoov protein rau cov qib no, thiab koj tuaj yeem ua li ntawd yog tias koj xav tau; Txawm li cas los xij, koj yuav tsum paub tias ntau cov hmoov protein muaj cov phom sij hnyav xws li arsenic, txhuas, mercury, thiab/lossis cadmium. Ib qho ntxiv, cov hmoov protein feem ntau muab cov protein ntau dua qhov koj xav tau tiag tiag.
Kauj Ruam 4. Ntxiv cov protein txhawb nqa
Xav txog qhov no ntxiv rau koj qhov kev co. Lawv yuav tsis ntxiv ntau ntxiv txog qhov tsw, tab sis lawv yuav ntxiv cov protein ntau thiab tuaj yeem ua rau co ntau dua. Piv txwv ntawm yam koj tuaj yeem suav nrog yog: noob flax, noob chia, oats tag nrho, lossis lub siab hemp.
Rau txhua qhov kev txhawb nqa cov protein uas koj xaiv ntxiv, ntxiv txog 1 diav
Kauj Ruam 5. Ntxiv qee cov txiv hmab txiv ntoo lossis zaub rau qhov tsw
Tam sim no koj tau txais koj cov peev txheej ntawm cov protein, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo thiab zaub uas koj nyiam. Sim ntxiv 2 khob (~ 500 mL) cov zaub ntsuab kom tig koj cov smoothie rau hauv cov zaub mov noj qab haus huv, lossis tsuas yog siv me me rau kev txhawb nqa me me uas tsis muaj txiaj ntsig zoo rau saj. Ntxiv cov txiv hmab txiv ntoo khov yuav pab ua kom koj cov dej qab zib zoo. Txhua cov txiv hmab txiv ntoo uas koj nyiam yuav ua haujlwm: txiv pos nphuab, txiv pos nphuab, txiv nkhaus taw, nectarines, txiv duaj, blueberries, blackberries, thiab ntxiv rau.
- Yog tias koj nyiam txiv laum huab xeeb thiab txiv tsawb, txiav txim siab ntxiv cov txiv tsawb khov rau koj cov smoothie thiab siv cov txiv ntseej butter ua koj cov protein. Qhov no yuav tig koj cov smoothie rau hauv creamy thiab qab kho.
- Ntxiv ib nrab ntawm avocado tuaj yeem coj txawv txawv, tab sis nws yuav tsis hloov qhov tsw ntau. Txawm li cas los xij, nws yuav ua rau koj cov smoothie ntxiv creamy.
- Yog tias koj tsis muaj dab tsi khov kom tso rau hauv koj lub smoothie, txiav txim siab ntxiv ib txhais tes ntawm cov dej khov ua ntej sib tov. Yog tias txhua yam hauv koj cov khoom xyaw yog nyob hauv chav sov, koj cov smoothie yuav zoo ib yam.
Kauj Ruam 6. Muab koj cov khoom xyaw
Tam sim no koj tau txais tag nrho cov khoom xyaw tsim nyog los ua koj cov protein smoothie, txhua yam koj yuav tsum tau ua yog muab nws sib xyaw ua ke. Nco ntsoov tso lub hau kom ruaj ntseg. Sib tov kom txog thaum tag nrho cov khoom xyaw tau ua kom zoo ua ke.
Yog tias koj cov smoothie tsis sib tov zoo thiab zoo li tau nyam hauv cov dej sib tov, sim ntxiv me ntsis ntawm koj cov kua los xaiv lossis dej, tom qab ntawd sib tov nrog rab diav me ntsis ua ntej rov pib sib tov
Txoj Kev 3 ntawm 3: Ua Roasted Chickpeas
Kauj Ruam 1. Sau koj cov khoom xyaw
Rau daim ntawv qhia no, koj yuav xav tau 1 daim ntawm taum pauv (tseem hu ua garbanzo taum), roj txiv ntseej, ntsev, kua txob cayenne, qej hmoov, thiab dos hmoov.
- Cov khoom noj txom ncauj protein no haum rau vegans.
- Yog tias koj tsis nyiam qej hmoov thiab dos hmoov, lossis yog tias koj xav sib xyaw nws, koj tuaj yeem sim ua lwm yam kev sib xyaw ua ke uas zoo li nthuav rau koj. Qee qhov piv txwv suav nrog ntsev thiab kua txiv hmab txiv ntoo, paprika, curry, kua hmoov (yog tias koj nyiam nws ntsim), lossis txawm tias me ntsis ntsev thiab kua txob.
Kauj Ruam 2. Ci cov chickpeas
Preheat koj qhov cub kom 400 degrees Fahrenheit (200 C). Ua ntej koj ci cov chickpeas koj yuav tsum ntws thiab yaug lub chickpeas. Muab cov chickpeas tso rau hauv lub taub dej huv thiab yaug lawv hauv qab dej huv, ntws. Qhuav cov chickpeas los ntawm kev kis lawv tawm ncaj rau ntawm daim ntawv lossis phuam hauv chav ua noj thiab ua kom cov kua ntau dhau siv lwm daim ntawv lossis cov phuam ntxuav tais diav.
- Muab cov chickpeas qhuav tso rau ntawm daim ntawv ci thiab nphoo lawv nrog 1 tablespoon txiv roj roj thiab nphoo lawv maj mam nrog 1/4 teaspoon ntsev.
- Muab cov chickpeas tso rau hauv qhov cub rau 15 feeb.
- Siv lub qhov cub me me, coj lub lauj kaub tawm ntawm qhov cub thiab co nws ib puag ncig kom maj mam muab cov noob taum mus rau lwm sab.
- Muab cov chickpeas rov qab rau hauv qhov cub rau 15 feeb ntxiv. Dov cov chickpeas ib ncig yuav tiv thaiv lawv kom tsis txhob hlawv ntawm ib sab.
Kauj Ruam 3. Sprinkle chickpeas nrog cov seasonings
Tshem cov chickpeas ci los ntawm qhov cub thiab nphoo 1/2 teaspoon ntawm qej hmoov, 1/2 teaspoon ntawm dos hmoov, thiab tsuas yog tsoo ntawm cayenne kua txob tusyees hla lub chickpeas. Ua qhov no thaum cov chickpeas tseem sov yuav pab cov seasonings lo rau cov chickpeas.
- Co lub lauj kaub maj mam tig ncig los pab tsho tiv no cov chickpeas tusyees hauv lub caij.
- Yog tias koj tsis xav kom koj cov chickpeas ntsim, koj tuaj yeem tso cov kua txob cayenne tawm.
- Cia cov chickpeas txias ua ntej txaus siab rau koj cov khoom noj txom ncauj protein.
