10 Lub Qab Zib Dum-Tus phooj ywg Luag Ntxhi

Zoo Siab

• 1. Superfood smoothie
• 2. Tsawg-carb strawberry smoothie
• 3. Berry moj tej tawg tawg
• 4. Peach smoothie
• 5. Joannas ntsuab ntxiab
• 6. Lub pob zeb ntsuab ntsuab zoo nkauj
• 7. Cov neeg snickie du
• 8. Chia noob, txiv maj phaub, thiab cov zaub ntsuab uas yooj yim dua
• 9. 9.Uas oatmeal noj tshais smoothie
• 10. Berry qab nutty milkshake

Txheej txheem cej luam

Muaj ntshav qab zib tsis txhais hais tias koj yuav tsum tsis lees koj tus kheej txhua yam zaub mov uas koj nyiam, tab sis koj xav xaiv cov zaub mov zoo rau lub cev. Ib qho kev xaiv zoo yuav tsum noj txiv hmab txiv ntoo thiab zaub ntau, uas hnyav rau hauv kev noj haus tab sis teeb hauv calories.

Qee cov txiv hmab txiv ntoo thiab zaub yog qhov zoo dua rau kev tswj koj cov ntshav qab zib ntau dua lwm tus. Saib cov khoom lag luam uas qes ntawm glycemic index thiab thauj khoom, txhais tau tias nws yuav tsis zoo li koj cov piam thaj hauv ntshav.

Nws yog ib qho tseem ceeb kom koj tau txais cov khoom noj muaj protein ntau thiab calcium - thiab muaj probiotic kom ua rau koj cov pob txha muaj zog thiab kom muaj cov kab mob plab zoo. Cov peev txheej zoo yog cov mis nyuj uas tsis muaj rog, kefir, thiab Greek yogurt.

Cov zaub mov no yog qhov tseem ceeb rau kev noj zaub mov mob ntshav qab zib, tab sis koj tsis tas yuav noj lawv nrog rab rawg lossis ib rab diav. Koj tuaj yeem ntim khoom noj khoom haus ntau rau ib qho smoothie thiab tau txais kev kho qab qab. Tsuav koj lo nrog cov khoom xyaw zoo thiab tsis ntxiv cov khoom qab zib ntxiv, koj tuaj yeem txaus siab rau cov kev kho mob no xwm yeem.

Tsuas nco ntsoov thaum koj ua cov txiv ntoo ua rau koj cov smoothies suav lawv ua ib feem ntawm koj cov nyiaj pub rau txiv hmab txiv ntoo niaj hnub kom koj tsis txhob noj ntau dhau rau ntawm cov txiv roj. Txawm hais tias cov piam thaj ntuj tuaj yeem ua rau koj cov ntshav qab zib yog tias koj noj ntau dhau.

Ntawm no yog 10 qhov zoo tshaj rau cov ntshav qab zib smoothie cov tswv yim los pib koj.

1. Superfood smoothie

Cov smoothie no muaj nws tag nrho - cov nplua nuj antioxidant, cov roj noj qab haus huv los ntawm avocado, zaub ntsuab, thiab protein ntau. Tsuas yog yuav tsum tau ceev faj thaum yuav cov mis nyuj yogurt uas koj xaiv lub hom lag luam uas muaj suab thaj tsawg, xws li Siggi, lossis qab zib-stevia. Lossis xaiv rau cov kua mis tsis qab zib.

Daim ntawv qhia no muaj 404 calories, yog li siv nws ua kev hloov pauv hloov chaw ua khoom noj txom ncauj.

Saib rau hauv daim ntawv qhia.

2. Tsawg-carb strawberry smoothie

Tus tsim lub cev du no muaj ntshav qab zib thiab nrhiav cov ntawv qhia no tom qab qee qhov kev sim ua zoo.

Tsis yog nws tsis qab saj zoo, tab sis nws yuav tsis ua rau koj cov piam thaj hauv ntshav. Soymilk thiab Greek cov kua mis nyeem qaub ua kom nws zoo nkauj thiab cream tsis txhawm rau ntxiv cov piam thaj ntxiv. Koj tuaj yeem txawm rub tawm hauv lub fiber ntau ntxiv nrog ib tug tablespoon ntawm chia noob.

Saib rau hauv daim ntawv qhia.

3. Berry moj tej tawg tawg

Lub txiv ntoo ua haujlwm ntawm qhov yooj yim no ua rau nws qab zib, tsis tau tseem nyob qis glycemic index. Yog hais tias koj cov txiv hmab txiv ntoo yog tart, cov txiv maj phaub mis thiab txiv nkhaus taw yuav ntxiv qee qhov ntuj. Koj tseem yuav tau txais kev noj qab haus huv zoo ntawm omega-3 fatty acids uas yog los ntawm flax.

Qhov no daim ntawv qhia ua ob smoothies.

Saib rau hauv daim ntawv qhia.

4. Peach smoothie

Cov peach smoothie no ua rau kev zoo dua yav tav su dua tshiab. Nws yooj yim los ua nrog tsuas yog tsib yam. Ib qho ntxiv, nws muaj cov calcium thiab yog lub teeb txaus uas nws yuav tsis tsub koj ib qho hnyav.

Ntxiv 1 tablespoon ntawm chia noob thiab khaws cov tev ntawm txiv duaj kom muaj fiber ntau. Muaj fiber ntau nyob rau hauv qhov yooj yim no vim tias daim ntawv qhia no hu txog 4 ooj dej qab zib uas yog qab, uas muaj peev xwm nce koj cov ntshav qab zib.

Saib rau hauv daim ntawv qhia.

5. Joannas ntsuab ntxiab

Qhov no smoothie sneaks nyob rau hauv ib qho zaub ntsuab, zaub ntsuab, tab sis camouflages nws nrog cov tshiab thiab cov hmoov chocolate. Xaiv stevia- lossis erythritol-sweetened protein hmoov kom tsis txhob muaj khoom qab zib. Chia cov noob thiab cov taub dag cov noob ntxiv rau kev ntxhib los mos, fiber ntau, thiab omega-3 fatty acids.

Saib rau hauv daim ntawv qhia.

6. Lub pob zeb ntsuab ntsuab zoo nkauj

Yog tias koj muaj teeb meem ntsib koj li qhov xav tau ntsuab txhua hnub tab sis tsis yog cov kiv cua kom loj, vim li cas ho tsis haus koj cov veggies? Qhov no coj ntawm qhov nce nrov ntsuab ntsuab smoothie siv cov khoom noj khoom haus-ntaj kale lossis zaub ntsuab sib tov nrog cov kua taum thiab txiv moj coos. Txiv qaub kua txiv thiab mint ua tiav qhov sib tov, ntxiv tawg ntawm tsw thiab freshness.

Hla lub agave nectar, uas tuaj yeem muaj qhov tsis zoo rau koj cov metabolism.

Saib rau hauv daim ntawv qhia.

7. Cov neeg snickie du

Puas yog koj tab tom xav saj cov qhob noom chocolate-txiv laum huab xeeb ntawm koj cov khoom qab zib, tab sis tsis xav xa koj cov ntshav qab zib kom siab? Tau txais rau tib lub tsw tsis txawv, los ntawm whipping li no cov khaub noom-inspired smoothie. Rau cov khoom qab zib tsawg dua, sib pauv ntawm 1 ib rab diav uas tsis muaj piam thaj caramel phoov rau 1 rab diav ciab extract.

Cov smoothie no muaj protein ntau thiab calcium.

Saib rau hauv daim ntawv qhia.

8. Chia noob, txiv maj phaub, thiab cov zaub ntsuab uas yooj yim dua

Cov nplua nuj no thiab creamy smoothie tsuas muaj 5 grams carbohydrates. Txhawm rau kom cov carbs, siv cov kua txiv maj phaub tsis muaj lub ntsej muag. Rau kev hais lus qab zib, tus neeg sau xav pom zoo ntxiv ob peb lub sib sib zog ntawm hmoov Stevia.

Saib rau hauv daim ntawv qhia.

9. 9.Uas oatmeal noj tshais smoothie

Txoj hauv kev pib koj hnub zoo dua li nrog qee qhov txiaj ntsig, fiber-ntau cov nplej ntau, ntxiv rau poov tshuaj thiab vitamin C? Lub oats ci ntsa iab tseem muab cov hmoov txhuv nplej siab tawv, uas yog qhov roj zoo rau cov kab mob plab thiab ua tau.

Cov mov no smoothie ntim ntau yam khoom noj rau hauv ib lub khob. Nov yog ob peb lub tswv yim los ua qhov smoothie no ua hauj lwm zoo dua rau koj cov ntshav qab zib:

• Xaiv cov txiv tsawb me thiab tsis txhob hnov ​​qab ntxiv cov carbs rau koj cov suav txhua hnub kom koj tsis txhob tso nyiaj rau koj cov nyiaj.
• Tig daim ntawv qhia no ua plaub pluas es tsis yog ob.
• Siv unsweetened almond los yog soymilk es tsis txhob skim mis nyuj rau ntxiv txo carbs.

Saib rau hauv daim ntawv qhia.

10. Berry qab nutty milkshake

Cov txiv ntoo yog ib qho tseem ceeb ntawm txhua txoj kev npaj noj haus zoo, thiab daim ntawv qhia no ua ke qee qhov muaj txiaj ntsig zoo, almonds thiab walnuts. Ntxiv rau, koj tau txais zaub ntsuab los ntawm kale, calcium los ntawm mis nyuj, thiab tshuaj tiv thaiv kab mob los ntawm cov txiv pos nphuab. Tag nrho cov no tsuas yog 45 grams carbohydrate!

Saib rau hauv daim ntawv qhia.