Cov Zaub Mov Qab Du Rau Kev Noj Tshais, Kis Las Lossis Rau Kev Lom Zem

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo hauv cov dej qab zib no yog yam muaj txiaj ntsig thiab cov protein uas koj xav tau. Smoothies yog qhov tseem ceeb ntawm cov zaub mov noj qab nyob zoo thiab peb txhua tus yuav tsum pom zoo tias lawv yooj yim tsis txaus ntseeg, muaj txiaj ntsig zoo thiab muaj kev ntxim nyiam heev! Txij li thaum twb muaj ntau hom kua txiv rau ntawm kev ua lag luam thiab nws nyuaj rau hla cov zaub mov muaj piam thaj ntau uas zais hauv qab cov ntawv qhia uas muaj kev noj qab haus huv, nws yog qhov zoo tshaj rau koj kom ua!

Yog tias koj tab tom sim siv rab tshuaj txhuam, ces koj twb tau ua ib theem ua ntej thiab koj tuaj yeem tswj tau qhov koj coj.

Los ntawm kev nyeem kab lus, koj yuav pom qhov sib txawv thiab kev noj zaub mov zoo li cas lawv tuaj yeem muaj txaj muagCov. Txawm li cas los xij, npaj txhij rau kev sim, ntxiv kev xav thiab tsim koj tus kheej zoo nkauj!

Nco tseg: Qee cov zaub mov txawv ntxiv zib ntab rau kev qab zib, tab sis yog tias koj xav txo cov piam thaj hauv koj cov zaub mov, koj tsis tuaj yeem ntxiv nws lossis siv lwm yam qab zib.

1. Txiv tsawb-qhiav smoothie

Soothes kev zom zaub mov, kub siab, xeev siab thiab lwm yam teeb meem lub plab vim yog qhiav tshiab.

Ntu: 2

1 txiv tsawb, hlais

¾ h.h. vanilla yogurt

1 tbsp. zib ntab

Tsp freshly grated qhiav

Sib tov tsawb, yogurt, zib ntab thiab qhiav. Muab xyaw rau hauv rab haib kom txog thaum tus. Npaj!

Cov khoom xyaw (rau 1 pab): 157 calories, 1 g rog, 0.8 g sodium rog, 57 mg sodium, 34 g carbohydrates, 28 g suab thaj, 1.5 g fiber, 5 g protein.

2. Detox ntsuab smoothie nrog chia noob

Yog koj tsis tau sim leej twg, tam sim no yog lub sijhawm. Qhov no superfood muab rau koj lub zog thiab pab koj nyob kom tau. Ntxiv rau nws mus nrog txhua yam! Tsis yog txhua tus nyiam nws cov ntawv, tab sis yog tias koj ntxiv nws mus rau qhov zoo muab, koj yuav tsis hnov nws, thiab tib lub sijhawm koj yuav lees txais tag nrho nws cov khoom muaj txiaj ntsig.

Qhov ntsuab ntsuab no yog tag nrho ntawm cov tshuaj antioxidants thiab ua rau koj cov metabolism. Ua ke nrog cov txiv laum huab xeeb uas tsis muaj qab zib, lub txiv tsawb khov thiab qab zib txiv tsawb - qhov sib xyaw ua qab no yog qhov kev xaiv zoo tshaj plaws rau pluas tshais, tom qab uas koj yuav tsis tau sai sai.

Ntu: 1 (iav loj)

1 tsp spinach, nplooj

1 txiv tsawb, hlais

1 tsp khov txiv ntoo puv txiv ntoo ncuav

1 tbsp. Chia noob

1 tsp lub txiv mis tsis muaj qab zib, ntxiv rau yog tias tsim nyog

Tso tag nrho koj cov khoom xyaw rau hauv rab thiab mash kom txog thaum txhua yam ua ke. Ntxiv mis txiv almond ntau yog xav tau.

Cov calories: 1 khob spinach - 12 calories, 1 khob mis nyuj tsis muaj qab hau - 30 calories, 1 tsp. khov txiv puv luj daim - 100 calories, 1 txiv tsawb - 90 calories, 1 tbsp. chia noob - 40 calories

Tag Nrho: 272 calories

3. Kua smoothie

Qhov no zoo kawg nkaus pab tau smoothie yog nplua nuj nyob rau hauv cov protein thiab beta-glucan, uas txhim kho koj lub siab ntev!

Ntu: 1

1 tsp txiv ntoo cider

½ h.h. vanilla Greek yogurt 2%

¼ h.h. nplua oatmeal

2 tbsp. Miskas walnuts

Tsp cinnamon

Tsp nutmeg

1 tsp dej khov

Muab txhua yam ua ke kom txog thaum tus!

4. Txiv kab ntxwv du kev npau suav

Tom qab kev ua haujlwm tiav lossis ib hnub kub ntawm lub puam, cov dej no yog qhov tshiab tshaj plaws!

Ntu: 1

1 tev txiv kab ntxwv tsis muaj noob

¼ h

2 tbsp. khov txiv kab ntxwv kua txiv mloog zoo

Tsp vanilla extract

4 lub thawv dej khov

Muab cov txiv kab ntxwv, yogurt, txiv kab ntxwv mloog, vanilla thiab dej khov. Muab xyaw rau hauv rab li kom txog thaum tus.

Cov khoom xyaw (rau ib qho): 160 calories, 3 g protein, 36 g carbohydrates, 3 g fiber, 28 g suab thaj, 1 g rog, 60 mg sodium.

5. Smoothie Tshais

Qhov no tsis noj nqaij gluten tsis muaj dej haus yog zoo meej kiag li rau yav sawv ntxov tshiab thiab yuav txaus siab rau kev tshaib plab rau lub sijhawm dhau mus. Tsis tshua muaj nplua nuj nyob hauv antioxidants, fiber ntau thiab cov zaub mov. Lub smoothie rau pluas tshais zaum hauv lub fridge thaum hmo ntuj, txuag koj lub sijhawm ntau heev thaum sawv ntxov. Cia li muab thiab tawm!

Ntu: 1

½ h.h. (40 g) oatmeal

1 tsp (7 g) chia noob

Tsp cinnamon

1 kua, nruab nrab-loj me, tev thiab ua (~ 120 g)

2 hnub, sib txeeb (30 g)

1 tsp (240 ml) mis nyuj tsis qab zib vanilla almond

Hmo ua ntej, ntxiv tag nrho cov khoom xyaw rau lub tais ntawm koj rab thiab do kom paub tseeb tias txhua yam ua ke tau zoo. Npog thiab tso hauv tub yees rau tsawg kawg 3 teev, nyiam dua ib hmos. Tag kis sawv ntxov, sib tov kom txog thaum du thiab creamy. Ntxiv mis ntxiv yog tias koj xav tias nws tuab heev. Kho nrog lub toppings xav thiab txaus siab!

6. Cov txiv ntsej muag ntsuab nrog tshuaj yej ntsuab, blueberries thiab txiv tsawb

Antioxidant-nplua nuj ntsuab ntsuab ua rau qhov kev ntxias no noj qab haus huv hauv tsev cog khoom noj khoom haus.

Ntu: 1

3 tbsp. dej

1 sachet ntawm ntsuab cov tshuaj yej

2 tsp zib ntab

1 ½ h.h. khov nphuab

½ Cov txiv tsawb zib ntab

¾ h.h. enriched calcium vanilla soy mis nyuj

Muab lub hnab ntim tshuaj yej tso rau hauv dej kub rau 3 feeb! Tshem cov tshuaj yej, ntxiv zib ntab thiab do kom txog thaum yaj. Hauv lub tshuab muaj zog, sib tov cov txiv hmab txiv ntoo, txiv tsawb thiab mis nyuj. Ntxiv rau cov tshuaj yej ib yam nkaus thiab! Muab kom txog qib siab tshaj plaws kom txog thaum du (qee qhov yuav tau ntxiv dej ntxiv kom ua tiav cov dej sib tov). Tso rau lub txiv maj mam muab rau hauv lub khob thiab pabcuam.

Cov khoom noj muaj txiaj ntsig (ib leeg): 269 calories, 2.5 g rog, 0.2 g lub cev rog, 52 mg sodium, 63 g carbohydrates, 38.5 g suab thaj, 8 g fiber, 3.5 g protein

7. Txiv tsawb smoothie nrog cranberries

Cov dej haus saum ntuj ceeb tsheej no muab cov vitamin C foob pob thiab cov tshuaj tsw qab blueberry. Khov tsawb thiab vanilla extract nuance ntxiv tshuav nyiaj li cas, thiab Greek cov kua mis nyeem qaub yog muab cov protein ntxiv rau thiab qab zib.

Ntu: 1

3 txiv kab ntxwv, tev

½ h.h. cranberries, tshiab los yog khov

½ h.h. khov tsawb

¼ h.h. Cov yogurt Greek

Tsp vanilla extract

Cov dej khov nab kuab yog qhov xav tau

Muab tag nrho cov khoom xyaw tso rau hauv rab thiab muab kom txog thaum tus. Ncuav rau hauv lub khob thiab haus nrog kev lom zem.

8. Ntsuab qhiav du

Tus me nyuam spinach thiab ntsuab smith txiv ntoo ua ke zoo nkauj, tsim cov xim ntsuab qab qab haus uas koj yuav xav ua dua thiab rov ua dua. Cov noob txiv txuas ntxiv yog qhov zoo tshaj ntawm cov zaub protein thiab kuj yog nplua nuj nyob hauv omega-3, omega-6 fatty acids, fiber, magnesium thiab ntau lwm cov txiaj ntsig. Qhiav, kua txiv txiv qaub, kua txiv maj phaub dej thiab me ntsis zib ntab kuj ua rau lub tsw qab tshiab ntawm qhov no teeb meem!

Ntu: 1

1 tsp me nyuam pob tw

1 hlais kua ntsuab ntsuab smith

¾ h.h. txiv maj phaub dej

¼ h.h. tshiab cov kua txiv txiv qaub

2 tbsp. hemp noob

3 tsp freshly grated qhiav

1 tsp zib ntab

1 ½ h.h. dej khov nab kuab - raws li ntom

Muab txhua yam ua ke kom txog thaum tus, ntim hauv 2 khob thiab pabcuam!

9. Smoothie nrog txiv maj phaub thiab taub

Yog tias tsis muaj cov khoom noj siv mis lossis ntxiv qab zib, koj tuaj yeem xav zoo noj cov nplua nuj creamy no. Tsuas yog 5 cov khoom xyaw thiab 5 feeb yog xav tau los txhawm rau txhim kho lub caij nplooj zeeg-ua kom muaj kev sib xyaw, uas tuaj yeem suav nrog ntau cov khoom noj, nrog rau gluten-dawb, vegan thiab zaub noj. Nws hnyav nyob hauv qis dua 300 calories, nrog 18 mg ntawm sodium thiab 8 g suab thaj.

Ntu: 2

1 tsp txiv maj phaub mis

¼ h.h. organic taub dag puree

2 tbsp. cinnamon lossis qhiav

1 tug txiv tsawb khov, hlais

1 tsp dej khov

Muab txhua yam ua ke rau hauv rab rab haib thiab pab hauv 2 khob khob!

292 calories rau ib pluag noj

10. Qhov teeb meem zoo tshaj hauv lub ntiaj teb

Sim no ib zaug teeb meem thiab koj yuav xav haus lawv rau pluas tshais noj txhua hnub! Lub nroog thiab txaus siab - koj yuav zoo nyob heev txog tav su!

Ntu: 1

1 tsp feem ntau skim yogurt

1 txiv tsawb, hlais

½ h.h. Cov kua txiv kab ntxwv

6 khov txiv pos nphuab

Sib tov txhua yam hauv rab thiab puree kom txog rau du txog 30 feeb! Npaj!

Cov khoom noj muaj txiaj ntsig (ib leeg): 300 calories, 14 g protein, 63 g carbohydrates, 5 g fiber, 45 g suab thaj, 0.5 g rog, 180 mg sodium

11. Lub ntuj ntsuab ntsuab du

Kev haus dej sov uas tsis txawv nrog qhov tsim nyog los ntawm cov khoom qab zib kom nplij koj lub siab thaum lub caij ntuj no txias.

Ntu: 1

30 g ntawm zaub qhwv

1 lub txiv qab zib kua txiv

2 Hnub, sib khawm

1 tsp kub tshuaj yej ntsuab

Blend txhua yam ua ke, ua raws li cov cai rau cov dej kub hauv lub blender!

12. 12s. Pineapple smoothie

Daim ntawv qhia smoothie no tuaj yeem txaus siab koj lub siab nyiam rau cov dej khov, thiab hauv txoj kev noj qab haus huv!

Ntu: 1

1 tsp cov rog lossis roj vanilla yogurt

6 lub thawv dej khov

1 tsp tej daim ntawm pineapple

Sib tov yogurt thiab dej khov - puree. Tom qab ib lub sijhawm ntxiv cov txiv puv luj, sib tov kom txog thaum tus!

Tus nqi noj haus (ib zaug): 283 calories, 3.5 g rog, 167 mg sodium, 53.5 carbohydrates, 48 g suab thaj, 2 g fiber, 13 g protein

13. Smoothie thiab kiwi smoothie

Qhov no smoothie tsis yog tsuas yog tsis tshua muaj cua, yooj yim, txhawm rau, tab sis kuj tseem muaj peev xwm tiv thaiv kab mob! Daim ntawv qhia muaj fiber ntau thiab yuav yog ib qho kua txiv muaj zog tshaj yog tias koj siv cov organic kiwi, uas muaj cov vitamin c ntau dua.

Ntu: 4

1 tsp kua txiv txias

1 cov txiv tsawb siav, txiav ua tej daim

1 kiwi, hlais

5 khov txiv pos nphuab

Tsp zib ntab

Ua ke cov kua txiv apple, txiv tsawb, kiwi, txiv pos nphuab thiab zib ntab thiab muab sib tov kom txog thaum tus.

Tus nqi noj haus (ib zaug): 87 calories, 0.3 rog, 3.5 mg sodium, 22 g carbohydrates, 16.5 g suab thaj, 1.5 g fiber, 0.5 g protein

14. Cov txiv ntoo zoo nkauj thiab txiv ntoo ntsuab

Txig txaj muag zoo nkauj rau lub caij nplooj zeeg thiab lub caij ntuj no, thaum koj ua kom zoo tshaj kom tsis txhob muaj mob, ib qho no immunostimulating haus sib xyaw pear thiab spinach los muab kwv yees li 25% ntawm koj cov tshuaj vitamin C. Nws tseem muaj nplua nuj nyob rau hauv probiotics - yogurt pab ntxiv koj lub plab nrog cov kab mob noj qab haus huv, thiab qhiav ntxiv tshuaj los tiv thaiv kom tus mob khaub thuas thiab mob khaub thuas. Koj tseem yuav pom tau zoo dua nyob nruab hnub nrog rau qhov no noj qab haus huv.

1 tsp zaub ntsuab

Glass ib khob ntawm yogurt Greek

1 pear

Ib daim qhiav, tev thiab grated

Ib txhais tes puv dej khov

Peb muab txhua yam ua ke rau hauv cov dej ntshiab thiab nplawm! Pab hauv lub khob!

15. Smoothie nrog txiv tsawb, blueberries thiab kua mis taum

Lub caij ntuj sov siav blueberries tawg ntho hauv no ntxim nyiam smoothie elixir. Koj tuaj yeem yooj yim zam kev qab zib lossis cov khoom qab zib ua qhov zoo li qhov no noj qab nyob zoo poob ntsej muag yog tau qab zib.

Ntu: 2

1 tsp lub teeb qaub mis nyuj

½ h

Ana khov tsawb, hlais

2 tsp Xim av qab zib

1 tsp ntshiab vanilla extract

Ua ke 1 khob mis, blueberries, txiv tsawb, qab zib thiab vanilla extract. Muab xyaw rau hauv rab rau 20-30 vib nas this. Ntxiv rau ib nrab ib khob mis mis yog tias koj xav tau dej huv zoo.

Tus nqi noj haus (ib qho): 125 calories, 1.5 g rog, 60 mg sodium, 25 g carbohydrates, 11 g suab thaj, 2 g fiber, 3 g protein

16. Dab dej poj dab poob ntsej muag

Hloov cov txiv ntoo uas koj nyiam tshaj tawm rau hauv cov dej qab ntxiag thiab noj qab haus huv. Tsuas yog nco ntsoov yuav cov noob qoob noob ntau los yog tshem tawm lawv ua ntej tov.

Ntu: 2

2 tsp txau taub

¼ h.h. skimmed mis

2 tsp dej khov

Muab cov txiv ntoo thiab mis nyuj tso rau hauv rab kom khov thiab tig rau li 15 feeb. Tom qab ntawd ntxiv cov dej khov thiab sib tov rau lwm 20 feeb. Yog tias tsim nyog, ntxiv dej khov ntxiv rau yam uas xav tau thiab mash rau lwm 10 vib nas this.

Tus nqi noj haus (ib zaug): 56 calories, 0.3 g rog, 19.5 mg sodium, 13 g carbohydrates, 11 g suab thaj, 0.5 g fiber, 2 g protein.

17. Cov txiv ntoo smoothies rau cob qhia

Tau txais lub zog koj xav tau rau koj cov workout nrog daim ntawv qhia yooj yim smoothie no. Txhawm rau ntxiv cov tshuaj calcium, sim ntxiv ib me nyuam diav ntawm organic kale hmoov.

Ntu: 1

1 ½ h.h. tws txiv pos nphuab

1 tsp blueberries

½ h.h. txiv pos nphuab

2 tbsp. zib ntab

1 tsp tshiab cov kua txiv txiv qaub

½ h.h. dej khov

Sib tov tag nrho cov khoom xyaw thiab sib tov kom txog thaum du thiab nplaim taws! Txaus siab rau nws tam sim!

Tus nqi noj haus (ib qho): 162,5 calories, 1 g rog, 5 mg sodium, 41.5 g carbohydrates, 32 g suab thaj, 6 g fiber, 2 g protein

18. Vanilla-raspberry smoothie Nov ntawm nqaij tawv

Yog vim li cas cov kua txiv hmab txiv ntoo ua daim tawv nqaij yog cov txiv vanilla yogurt sweeten.

Ntu: 2

½ h.h. khov unsweetened raspberries

½ h.h. khov unsweetened txiv pos nphuab

¾ h.h. kua txiv hmab txiv ntoo tsis muaj qab zib

1 tsp skim vanilla yogurt

Muab txhua yam ua ke kom txog thaum muag muag thiab du thiab pabcuam hauv khob khob!

Tus nqi noj haus (ib qho): 192 calories, 0.5 g rog, 86.5 g sodium, 41 g carbohydrates, 35 g suab thaj, 2.5 g fiber, 7 g protein

19. Soy smoothie rau noj tshais

Hla kev noj tshais tseem ceeb tuaj yeem ua rau koj tshaib plab thiab ua rau cov zaub mov tsis zoo thaum tav su. Hloov chaw, tsuas yog siv sijhawm 3 feeb thiab haus dej txaus siab kawg kua txiv no!

Ntu: 1

1 tsp enriched calcium vanilla soy mis nyuj

½ h.h. khov nphuab

½ h.h. pob kws cornflakes

1 khov txiv tsawb, txiav ua tej daim

Muab cov mis, blueberries, cornflakes thiab txiv tsawb hauv rab rau 20 vib nas this, sib tov thiab sib xyaw rau lwm 15 feeb! Npaj!

Tus nqi noj haus (ib qho): 350 calories, 3.5 g rog, 0.1 sodium rog, 192 mg sodium, 74 g carbohydrates, 44 g suab thaj, 7 g fiber, 9 g protein.