Yuav Ua Li Cas Nqaij Nqaij Nqaij Nqaij Nqaij Ua Ntej vs.

Zoo Siab

• Muscle-Building Smoothie
• Blueberry Spinach Protein Smoothie
• Poob Smoothie
• Cherry Txiv tsawb Peanut Butter Smoothie
• Ntsuam xyuas rau

Ua rau koj tus kheej smoothie yuav zoo li yooj yim, tab sis nws tuaj yeem ua rau tsis yooj yim; ntxiv ntau dhau ntawm cov khoom noj muaj txiaj ntsig zoo lossis ntxiv cov khoom xyaw uas koj xav noj qab nyob zoo tab sis qhov tseeb tsis tuaj yeem ua rau calorie ntau dhau los yog qhov sib txawv ntawm macro. (Kuj nyeem: Yuav Ua Li Cas Ua Tau Zoo Tshaj Plaws Smoothie Txhua Lub Sijhawm)

Smoothies yuav tsum poob ib ncig ntawm 150 txog 250 calories rau cov khoom noj txom ncauj thiab txog li 400 rau ib pluas noj. Koj yuav tsum siv cov khoom xyaw uas ua rau koj lub cev xav tau kev noj qab haus huv thiab ua tau raws li koj lub hom phiaj, tsis yog ntxiv cov calories npliag, xws li kua txiv hmab txiv ntoo lossis sorbet. Qee qhov smoothies tuaj yeem khaws cov calories sai - txog li 1,000 calories rau ib zaug haus!

Ntawm no, ob lub smoothies koj tuaj yeem ua hauv tsev uas tuaj yeem pab nrog poob phaus lossis txhim kho cov leeg nqaij - txawm yog koj lub hom phiaj. (Ntxiv rau, cov lus qhia yuav ua li cas tweak lawv lossis tsim koj tus kheej smoothies noj qab haus huv.)

Muscle-Building Smoothie

Rau kev tsim cov leeg nqaij, tsom rau 40: 30: 30 piv ntawm macros, 40 feem pua ​​carbohydrates, 30 feem pua ​​rog, thiab 30 feem pua ​​cov protein. (Tsis meej pem txog macro? Phau ntawv qhia no suav koj cov macro yuav pab tau.)

30 grams ntawm cov protein nyob rau hauv no smoothie pab tsim cov leeg nqaij. (FYI, ntawm no yog cov protein ntau npaum li cas koj yuav tsum noj ib hnub.) Carbs nyob rau hauv daim ntawv ntawm tag nrho cov nplej, txiv hmab txiv ntoo, thiab zaub kuj ua lub luag haujlwm tseem ceeb hauv cov txheej txheem tsim cov leeg nqaij thiab ua kom koj lub cev noj nrog cov khoom noj uas nws xav tau.

Qhov no smoothie, tshwj xeeb, muab plaub pawg zaub mov: zaub, txiv hmab txiv ntoo, mis nyuj, thiab protein. Cov mis nyuj thiab cov hmoov protein muab feem ntau ntawm cov protein thaum lub blueberries, mis nyuj, spinach, thiab maple phoov pab txhawb cov carbs. Cov paj noob hlis ntxiv ob qho protein thiab rog, uas tseem pab ua kom koj zoo siab. Cov spinach ntxiv ntau cov vitamins nrog rau cov antioxidants A thiab C, thaum cov mis nyuj kuj muab cov pob txha tsim cov as-ham calcium thiab vitamin D (uas yog cov as-ham tsis tau noj los ntawm cov neeg Asmeskas feem ntau).

Blueberry Spinach Protein Smoothie

• 1 khob txhoov me nyuam zaub ntsuab
• 1 khob tshiab los yog khov thiab thawed blueberries
• 3/4 khob roj tsawg (1%) mis nyuj
• 1/4 khob whey protein hmoov (xws li, Bob's Red Mill)
• 1 tsp 100-feem pua ​​maple phoov
• 1 tablespoon sunflower roj

Khoom noj khoom haus: 384 calories, 43g carbs, 12g rog, 26g protein

Nov yog qee txoj hauv kev rau tus kheej qhov smoothie thiab ua nws koj tus kheej:

• Xaiv rau cov mis tsis rog los txiav rov qab rau qee qhov tsis txaus saturated rog thiab calories. (Cov protein, calcium, vitamin D, thiab lwm yam khoom noj muaj txiaj ntsig zoo ib yam li 1% mis.)
• Siv khov blueberries qus uas qab zib tshaj blueberries ntau yam thiab txiav tawm maple phoov kom tiav.
• Hloov cov blueberries rau khov strawberries, tsis muaj qab zib ntxiv. (Kuaj xyuas tias tsuas yog cov khoom muaj npe hauv "strawberries.")
• Hloov cov paj noob hlis roj rau txiv laum huab xeeb, lossis lwm yam txiv ntoo butter xaiv.

Poob Smoothie

Rau qhov poob phaus smoothie, tsom rau 45:25:30 piv ntawm macros, 45 % carbohydrates, 25 % rog thiab 30 % protein.

Cov smoothie no muaj cov protein ntau tib yam li cov nqaij-tsim smoothie, uas pab khaws cov leeg nqaij. Txawm li cas los xij, cov roj cov ntsiab lus qis dua me ntsis, thaum muaj cov carbohydrates uas muaj fiber ntau tuaj yeem pab ua kom koj txaus siab thiab tuav koj kom txog thaum koj noj zaub mov zoo tom ntej.

Nws kuj muab peb pawg zaub mov: txiv hmab txiv ntoo, mis nyuj, thiab protein. Cherries khub zoo nkauj nrog txiv tsawb, thiab ob lub txiv hmab txiv ntoo ntxiv rau ib leeg cov as-ham. Cherries muab cov tshuaj tua kab mob antioxidant vitamins A thiab C, thiab muaj cov anthocyanins thiab quercetin siab heev, ob qho tshuaj tiv thaiv kab mob sib kis. Txiv tsawb yog qhov muaj txiaj ntsig zoo ntawm cov poov tshuaj, fiber ntau, vitamin B6, thiab vitamin C. Cov mis nyuj, mis, thiab yogurt muab cuaj yam khoom noj uas tseem ceeb suav nrog cov protein, calcium, thiab vitamin D. nyob rau hauv cov zaub mov noj qab nyob zoo.

Cherry Txiv tsawb Peanut Butter Smoothie

• 1 medium txiv tsawb
• 1/2 khob khov pitted qab zib cherries
• 1/2 khob nonfat dawb Greek yogurt
• 1/2 khob mis tsis rog
• 3 tbsp whey protein hmoov (Kuv siv Bob's Red Mill)
• 1 tbsp smoothie txiv laum huab xeeb
• 1/2 tsp vanilla extract

Khoom noj khoom haus: 394 calories, 48g carbohydrates, 10g rog, 28g protein

Ob peb qhov kev sib pauv yooj yim uas koj tuaj yeem ua hauv qhov smoothie:

• Hloov cov txiv tsawb rau 1 khob ntawm koj nyiam khov berries. (Nws yuav txiav me ntsis rov qab rau cov suab thaj ntuj.)
• Hloov cov txiv laum huab xeeb rau almond butter, lossis koj nyiam txiv ntoo butter.
• Ntxiv 1 tsp flax los yog chia noob rau kev txhawb nqa me me hauv cov rog.
• Hloov cov mis nyuj tsis muaj rog rau cov kua mis nyuj, uas muaj cov khoom noj zoo sib xws rau nyuj cov mis nyuj (tsis zoo li ntau lwm cov dej haus).

Ntsuam xyuas rau