Kuv yog ib tug loj zog ntawm noj ntau cov protein ntau. Nws yog ib qho tseem ceeb heev rau peb lub cev, thiab nws kuj yog ib qho kev tshaib plab zoo heev. Txawm li cas los xij, steak thiab burgers tsis yog koj kev xaiv xwb.
Vim li cas Protein tseem ceeb?
Protein yog ib qho tseem ceeb heev , thiab nws muaj nyob rau hauv ntau yam zaub mov thiab noj qab nyob zoo. Cov neeg feem coob paub tias nqaij yog protein ntau, tab sis qee qhov lwm cov protein ntau yuav ua rau koj.
Yog tias koj tau hnov lo lus "tiav protein" (ib tug nrog rau tag nrho cuaj cov amino acids uas peb lub cev xav tau) thiab muaj kev txhawj xeeb tias qee qhov chaw no yuav tsis tiav, tsis muaj kev ntshai! Yog tias koj muaj ntau hom proteins uas tsis tau tiav rau hauv koj cov zaub mov, koj yuav tau txais tag nrho cov aminos uas koj xav tau. Nov yog qee qhov kuv nyiam uas tsis yog cov protein ntau.
1. Greek Yogurt
Kua mis nyeem qaub tsis yog lub hnub qub neeg ua si ntawm cov khoom noj protein kom txog rau thaum Greek yogurt nkag qhov kev ua si. Cov kua mis nyeem qaub no yog txawv ntawm cov kua mis nyeem qaub, yog li nws khaws cov protein ntau thiab tsawg dua qab zib. Tsis tas li ntawd, nws muaj qhov sib luag dua. Taub cov kua qaub yog li ntawm 24 gram protein ib khob. Txaus siab heev! Xav txog kev txaus siab rau qhov khoom noj khoom haus no? Zazzle nws li !
Thiab rau ib qho yooj yim noj pluas mov uas koj yuav tig rau, kos rau qhov no. Ua rau hauv lub thawv yog tias koj xav muab nws mus.
Txiv Neej Mango Tais
Tag nrho daim ntawv qhia: 323 calories, 7.5g tag roj (0.5g zaum rog), 124mg sodium, 53g carbs, 12.5g fiber, 32 g suab thaj, 23.5g protein
1. Hauv nruab nrab lub tais, sib tov 6 ooj (li 2/3 khob) cov kua roj dawb dawb dourt, 1 pob calorie sweetener pob ntawv (xws li Truvia), thiab lub pob zeb ntawm cov kua txiv hmab txiv ntoo.
2. Cov kua mis hnyav nrog 1 khob taum txiv laum thiab 1/2 khob txiv nkhaus taw (tshiab tshiab lossis thawed los ntawm khov), tom qab 1/4 khob txiv laum huab xeeb cereal, thiab 1/2 ounces (li 2 tablespoons) tws pistachios.
2. Taum
Taum, taum, lawv zoo rau koj lub plawv, yog tias nws muaj protein ntau tom qab, noj taum yog ntse! Dub noob taum, lub noob taum, thiab pinto taum yog txhua yam zoo ntawm cov protein, nrog ncig 12.5 grams ib khob. Ntxiv rau lawv cov zaub nyoos, qe ntses, thiab cov veggies steamed. Lawm: Lawv zoo rau kev poob phaus !
3. (Ntsuab) Cov Kua Txiv Hmab
Tus vaj taum ntawm qhov deb yog cov kua txiv hmab txiv ntoo. Tsis zoo li lwm taum, nws yog ib qho protein! Cov roj ntsha muaj hnub nyoog muaj 22 grams protein ib khob, thiab raw edamame muaj li ntawm 33 gram ib khob. Lawv ua ib qho khoom noj zoo meej, thiab edamame yog thawj yam kuv hais thaum kuv tawm mus rau sushi (uas yog feem ntau!). Nws yog ib qho ntawm kuv lub sushi dos !
4. Lentils
Lwm stellar qhov chaw ntawm cov protein yog lub hwj chim lentil. Lentils saj zoo thiab cov khoom noj khoom haus zoo. Ib lub khob ua si muaj li ntawm 18 gram protein. Ib yam li taum, lawv noj tau solo, ua rau dips , paired nrog nqaij qaib los yog ntses, khoom hauv cov qos yaj ywm , ntxiv rau cov kua qab , thiab tossed nrog veggies los yog mov. Kev yoojyim, koj tuaj yeem yuav lawv npaj lawm. Kuv nyiam cov tub luam Joe tus kheej !
5. Nqaij Nqaij Hlawv: Tofu, Seitan & Tempeh
Tej zaum koj paub txog tofu, tab sis yog hais tias koj tsis tau hnov txog seitan thiab tempeh, koj nyob nraum ploj tawm.
Tag nrho cov no muaj ib qho tshuaj zoo ntawm cov protein; Seitan muaj feem ntau, nrog rau 18 grams rau 3-ounce ib feem. Seiten yog cov nplej gluten nrog lub chewy, meaty kev ntxhib los mos. Tempeh yog ib yam khoom soy (xws li taum paj). Nws txawv ntawm taum paj nyob rau hauv hais tias nws yog fermented thiab ntau flavorful, thiab nws muaj ib tug crumblier kev ntxhib los mos. Sim ua txhua yam thiab xaiv koj nyiam. Ntawm no yog ib daim ntawv qhia tau yooj yim ua nrog taum, tab sis xav tias dawb pauv rau hauv ib qho ntawm lwm tus!
Turbo Tofu Stir-Fry
1/4 khob hauv qab (muaj li 1/3 khob): 189 calories, 6.5g tag nrho roj (0.5g rog rog), 768mg sodium, 16.5 g carbs, 4g fiber, 7g suab thaj, 13g protein
1. Muab ib pob ntim tawm 12-ounce rau lwm qhov thaiv nrawm, thiab muab tso rau ib qho chaw qhuav, nrog sab nraud ntawm sab laug thiab sab xis.
Vertically cut to 1/2-inch-wide pieces. Horizontally txiav txhua daim rau hauv 4 daim me me.
2. Muab cov kua ntsev, nruab nrab ntawm lub tais nruab nrab, muab 2 diav kua ntsev - kua zaub kua ntsev, 2 khob tshuaj txhaws pob kws, 2 teaspoons pob kws, 1 teaspoon sesame roj, dash ntawm cov qhiav, thiab lub pob tawb ntawm cov kua txob liab. Whisk kom txog thaum pob kws pob txha muaj yaj.
3. Nqa ib lub taub ntim tshuaj txau nrog cov tshuaj tua kab mob uas tsis muaj kab mob kom sov siab. Ntxiv tofu thiab nphoo nrog 1/8 teaspoon ntsev. Noj kom txog thaum Golden xim av, hais txog 6 feeb, maj mam muab ntub dej rau tusyees daj. Hloov mus rau ib lub tais loj, thiab npog kom sov.
4. Muab cov khoom xyaw nram qab no rau lub taub hau: 4 khob khov dej khov, 3 khob dej khov nab kuab, thiab 1/2 teaspoon tws qej. Npog thiab noj kom txog thaum kub, txog 5 feeb.
5. Muab cov ntsev tov sib xyaw thiab ntxiv rau cov hlua, nrog rau taum paj. Noj thiab do kom txog thaum sauce tau thickened me ntsis thiab tofu yog kub, txog 3 feeb.
6. Cov qe
Koj tau 6 grams ntawm cov protein los ntawm ib lub qe loj xwb! Cov qe dawb yog muaj protein ntau dua li cov qe, thiab kuv nquag hle cov qaj los cawm calories. Muaj qe rau noj tshais kom koj tus kheej txaus siab txog thaum noj su. Qhov no yog qhov protein ua haujlwm rau koj! Qe yuav txawm yuav lig yog tias koj tab tom sim poob phaus , vim li cas ho tsis tau muaj tswv yim nrog lawv? Sab saum toj ib qho zaub ntxaib thiab feta oatmeal lub tais nrog ib qho, los yog sib tov lawv nrog veggies rau ib qho yooj yim Mexican scramble .
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!