Ua Ntej Khiav Dej Nruab Ntev thiab Tshem Tawm Dej Nris
Seb koj tab tom nrhiav kev noj haus zoo lossis kev haus dej qab mus ntev tom qab, plhaub dej yog ib qho khoom zoo heev mus rau cov khoom noj khoom haus.
Rau qhov noj tshais ua ntej , koj xav tau ib co protein, cov carbohydrates, thiab fiber ntau los muab kev pabcuam thiab pabcuam koj tawm tsam kev tshaib kev nqhis. Smoothies tuaj yeem muaj protein ntau los ntawm yogurt, mis nyuj, los yog ceev. Cov txiv hmab txiv ntoo tshiab muaj fiber ntau thiab ntau txoj kab carbohydrates.
Tom qab khiav haujlwm rov qab , koj xav tau carbohydrates thiab protein kom pab txhawb lub khw muag khoom noj khoom haus thiab muab cov kev pabcuam uas yuav pab tsim kho koj cov leeg. Cov kua protein muaj nyob hauv cov mis nyuj los yog txiv ntseej ntawm lub smoothie muab cov amino acids tsim nyog thaum koj tseem yuav tau txais txiaj ntsig los ntawm cov carbohydrates los ntawm cov txiv hmab txiv ntoo lossis kua txiv.
Ntawm no yog xya noj qab haus huv, cov plaub hau zoo tshaj plaws uas xa cov khoom noj thiab cov zog khiav lag luam yuav tsum txhawb lawv cov kev ua tau zoo thiab kev rov zoo.
1. Txiv tsawb Txiv Neej Txiv Hmab Txiv Ntoo
Qhov no smoothie yog ntim nrog tsw thiab antioxidants, raws li tau zoo raws li protein los ntawm yogurt.
Cov khoom xyaw :
- 1 txiv tsawb
- 1/3 khob tshiab los yog khov dej blueberries
- 1/3 khob tshiab los yog khov nplej strawberries
- 1 khob yogurt
- 2/3 khob dej khov
Cov Lus Qhia: Muab cov khoom xyaw rau hauv rab thiab muab sib tov kom txog thaum tus.
2. Teeb liab Smoothie
Qhov no smoothie yog kev txhawb zog tom qab kub khiav thiab tseem ceeb tsim. Koj tuaj yeem khov cov tshis tshaj tawm ua ntej kom koj thiaj li kho tau sai dua thaum koj xav tau.
Cov khoom xyaw:
- 2 khob tws watermelon
- 1/2 khob yogurt
- 1 khob dej khov
Cov Lus Qhia: Nyob hauv ib rab, muab cov khoom xyaw thiab muab sib tov kom txog thaum tus.
3. Pineapple-Txiv tsawb Smoothie
Kaw koj ob lub qhov muag thaum koj haus cov cua no thiab cua txias thiab koj cia li xav tias koj nyob nraum relaxing ntawm ib lub chaw sov tauj. Txiv tsawb yog ib qhov zoo ntawm cov poov tshuaj.
Nco ntsoov, tab sis, nws tsis muaj protein ntau.
Cov khoom xyaw:
- 4 kooj thooj
- 1 khob tshiab chineapple chunks
- 1 bananas (loj, txiav rau hauv chunks)
- 1 khob kua txiv puv luj
Cov Lus Qhia: Muab txhua cov khoom xyaw rau hauv rab riam. Puree on high kom txog thaum tus.
4. Mandarin Txiv Kab ntxwv Smoothie
Tau txais ib qho loj loj ntawm vitamin C nrog no delicious thiab sau smoothie.
Cov khoom xyaw :
- 3 mandarin txiv kab ntxwv, peeled thiab unseeded
- 1/2 khob yogurt
- 1/4 khob kua txiv kab ntxwv
- 1 khob dej khov
Cov Lus Qhia: Muab txhua cov khoom xyaw rau hauv rab riam thiab muab kom txog thaum muab dej sib tov sib xyaw.
5. Txiv nkhaus taw Smoothie
Mangos muaj fiber ntau, cov vitamins, minerals, thiab antioxidants, yog li ntawd lawv yog cov txiv hmab txiv ntoo zoo ntxiv rau koj cov zaub mov.
Cov khoom xyaw:
- 1 Mango loj loj, tsuav nqaij thiab chilled
- 1 txiv tsawb
- 1/2 khob yogurt
- 1 khob kua txiv kab ntxwv
- 6 thooj thooj
Cov Lus Qhia: Muab cov kua txiv kab ntxwv, yogurt, thiab txiv tsawb kom txog thaum sib xyaw. Ntxiv dej khov thiab txiv nkhaus taw, txuas ntxiv mus kom txog rau thaum cov txiv nkhaus taw sib xyaw.
6. Qhob noom xim kasfes thiab txiv tsawb Smoothie
Cov khoom xyaw:
- 1 khob mis nyuj uas tsis yog rog
- 1 khov txiv tsawb
- 1/4 khob mis
- Unsweetened chocolate hmoov mus saj
Cov Lus Qhia: Muab cov khoom xyaw tag nrho, tasting thaum koj ntxiv cov qhob noom xim kasfes mus txog rau thaum koj pom tias koj nyiam ntau npaum li cas.
7. Peanut Butter Smoothie
Cov protein nyob hauv cov txiv laum huab xeeb yog ua rau qhov smoothie no ntev ntev khiav rov qab haus dej.
Cov khoom xyaw:
- 1 khob dej muaj roj tsawg los yog qhob noom xim kasfes
- 1/4 khob mis nyuj haus
- 2 tablespoons txiv laum huab xeeb
Cov Lus Qhia: Muab cov khoom xyaw rau hauv rab riam kom txog thaum tus.
Lo Lus Ntawm
Lub smoothie kuj yog ib qho khoom noj zoo los yog khoom noj txom ncauj txhua hnub. Txawm li cas los xij, yog tias koj saib koj cov calorie tshuav nyiaj li cas , koj yuav tsum coj mus rau hauv tus account, txawm tias noj qab haus huv, lawv tseem muaj ntau calorie ntau thiab tsis txhob muaj zaub zoo. Ib qho kev siv tswv yim yog ntxiv cov quav ntawm pob zeb, zaub ntsuab, los yog chard. Thaum koj tuaj yeem nrog cov dej haus, nws yuav tsis hloov qhov ntau thiab yuav ntxiv cov as-ham.
> Source:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Kev noj haus cov tswv yim los txhawb txoj kev xav rov qab postexercise .; Int J Kev Ua Si Nutrition Exerc Metab. 2010 Dec; 20 (6): 515-32.