6 qhob tseb ua kom poob ceeb thawj

Zoo Siab

• 1. Creamy yogurt vitamin
• 2. Txiv tsawb smoothie thiab txiv laum huab xeeb
• 3. Vitamin los ntawm papaya thiab oat ceg
• 4. Açaí protein vitamin
• 5. Creamy kiwi thiab strawberry smoothie
• 6. Cocoa smoothie nrog oats

Noj cov vitamins hauv tsev yog txoj hauv kev zoo los lo rau lub cev yuag yuag txuag tau sijhawm thiab nyiaj txiag. Ntawm cov vitamins nws muaj peev xwm sib xyaw cov zaub mov kom muaj cov zaub mov muaj txiaj ntsig zoo kom ua rau cov metabolism sai thiab ua kom yuag.

Lub tswv yim zoo yog ib txwm ntxiv cov zaub mov muaj txiaj ntsig zoo rau koj cov pliaj hauv tsev, xws li chia, flaxseed thiab oat bran, vim lawv muab rau koj ntau satiety thiab pab txo cov glycemic index ntawm cov pluas noj. Nws tseem ceeb heev kom tsis txhob qab zib rau cov vitamins nrog piam thaj lossis zib ntab, kom tsis txhob nce koj cov calories thiab ua kom muaj roj hauv lub cev.

Nov yog 6 cov kev sib txuas ua ke ntawm cov qhob tseb.

1. Creamy yogurt vitamin

Qhov tshuaj no muaj kwv yees li 237 kcal thiab tuaj yeem siv ua khoom noj txom ncauj thaum tav su lossis siv ua haujlwm ua ntej.

Cov khoom xyaw:

• 1 tug txiv tsawb khov
• 5 g ntawm txiv pos nphuab
• 120 g ntawm mis tsis yog rog dawb yogurt
• 1 tablespoon ntawm sunflower noob

Tus qauv npaj:

Tshem tawm cov txiv tsawb tawm ntawm lub taub yees txias thiab ntaus txhua cov khoom xyaw rau hauv rab tshuab siv lub plawv dhia ua kom txog rau thaum cov txiv tsawb khov yog tawg thiab tig mus ua qab zib.

2. Txiv tsawb smoothie thiab txiv laum huab xeeb

Cov vitamins no muaj txog 280 kcal thiab 5.5 g ntawm fiber ntau, uas ua kom nws puv thiab txhim kho txoj hnyuv plab hnyuv, ua rau nws yog qhov kev xaiv zoo rau kev ua haujlwm tiav.

Cov khoom xyaw:

• 1 txiv tsawb
• 200 ml ntawm skimmed lossis zaub mis
• 1 tablespoon txiv laum huab xeeb
• 2 diav chia

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab thiab haus dej khov.

3. Vitamin los ntawm papaya thiab oat ceg

Cov txiv ntoo papaya muaj 226 kcal thiab 7.5 g ntawm fiber ntau, yog qhov tshwj xeeb los pab ua haujlwm hauv plab hnyuv, tiv thaiv tsam plab thiab plab zom mov tsis zoo, pab ua kom lub plab. Nws tuaj yeem siv rau pluas tshais lossis noj khoom txom ncauj.

Cov khoom xyaw:

• 200 ml ntawm skimmed mis nyuj
• 2 daim nyias nyias hlaub
• 1 rab diav chia
• 1 tablespoon ntawm oat ceg
• 1 teaspoon ntawm flaxseed

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab thiab haus dej khov.

4. Açaí protein vitamin

Acai vitamin muaj txog 300 kcal thiab ntau dua 30 g ntawm cov protein, ua rau nws txoj kev xaiv zoo los ua kom cov metabolism thiab ua kom cov leeg ua kom rov ua haujlwm tom qab ua haujlwm zoo.

Cov khoom xyaw:

• 200 ml ntawm skimmed mis nyuj
• 1 daus ntawm vanilla flavored whey protein
• 100 g lossis 1/2 tsis muaj piam thaj açaí sis plawv hniav
• 1 txiv tsawb

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab thiab haus dej khov.

5. Creamy kiwi thiab strawberry smoothie

Qhov no vitamin muaj txog 235 kcal thiab 4 g ntawm fiber, ua tau zoo los txhim kho kev zom zaub mov vim muaj cov mint. Qhov kev xaiv zoo yog kev siv nws rau pluas tshais.

Cov khoom xyaw:

• 1 kiwi
• 5 txiv pos nphuab
• 1 tablespoon ntawm oat ceg
• 170 g lossis 1 lub thawv me me ntawm kua mis nyeem yog tiaj
• 1/2 tablespoon txiv laum huab xeeb
• ½ tablespoon ntawm mint nplooj

Tus qauv npaj:

Tuav tag nrho cov khoom xyaw rau hauv rab thiab muab khov.

6. Cocoa smoothie nrog oats

Cov zaub mov uas haum rau kev sib pauv rau cov plhaw yog noj tshais lossis noj hmo thiab yog li ntawd, nws raug nquahu kom xaiv ib qho lossis lwm yam. Kev xaiv noj cov co ntau dua ib zaug ib hnub tsis tau lees tias yuav tsum tau cov as-ham zoo rau lub hnub thiab tuaj yeem ua rau lub cev tsis zoo.

Cov khoom xyaw

• 1 iav ntawm skimmed nyuj lub mis lossis zaub mis nyuj
• 1 tablespoon ntawm cocoa hmoov
• 2 diav ntawm flaxseed
• 1 tablespoon ntawm noob hnav
• 1 tablespoon ntawm oats
• 6 cov dej khov
• 1 tug txiv tsawb khov

Npaj hom

Muab tag nrho cov khoom xyaw tso rau hauv rab thiab mam li haus. Ua rau kwv yees li 300 ml.

Yuav kom ua tiav cov hom phiaj ntev mus, nws kuj tseem pom zoo kom noj kom zoo, zam cov khoom lag luam, cov khoom kib, cov rog thiab cov khoom lag luam xws li khob cij, ncuav thiab ncuav qab zib, ntxiv rau kev xyaum qee yam kev tawm dag zog txhua hnub. Saib yuav ua li cas kom lawv txoj kev noj qab haus huv zoo kom poob ceeb thawj.