Protein noj rau ib lub lim tiam

Kev noj zaubmov noj rau ib lub limtiam yog qhov kev xaiv zoo rau cov neeg uas xav kom tshem ntau tshaj qhov hnyav, ua tau ntau yam rau hauv lub gym. Txoj kev noj haus tsis zoo yuav txhawb kev poob phaus, tab sis cov nqaij ntshiv yuav tsis raug kev txom nyem. Protein saturates lub cev thiab muab zog, uas tso cai rau koj kom poob phaus, thaum koj xis nyob.

Piv txwv ntawm cov khoom noj protein rau ib lub lim tiam

Ua ntej hais txog cov txiaj ntsig, uas yog hom kev poob phaus no txaus. Ua ntej, cov khoom noj muaj protein ntau yog cov khoom noj, uas tso cai ntev ntev rau tsis tshaib plab. Secondly, tom qab xws li kev noj haus, nws yog ib qho yooj yim uas yuav hloov mus rau kev noj haus kom zoo , uas yuav pab tau kom muaj txiaj ntsig ntawm poob phaus. Kev noj haus ntawm cov khoom noj protein rau ib lub lim piam yuav ua ntawm nws tus kheej, raws qhov piv txwv uas tau nthuav tawm, hloov cov khoom no zoo sib xws, tiam sis muaj ntau dua rau koj.

Ib qho kev kwv yees li ntawm cov khoom noj uas muaj protein ntau rau ib lim piam, uas tuaj yeem raug ua haujlwm.

Hnub Monday:

1. Sawv ntxov: 100 g ntawm qis roj tsawg curd thiab tshuaj yej tsis muaj suab thaj.
2. Khoom txom ncauj: tawv-hau qis thiab ib daim nplaum ntawm cov nqaij tawv.
3. Noj su: 225 g ntawm boiled nyuj, 155 g ntawm cabbage zaub xam lav thiab peas tau sau nrog txiv ntseej roj.
4. Hmo ntuj: 225 grams steamed ntses thiab tib tus nqi ntawm txiv lws suav.

Tuesday:

1. Sawv ntxov: tawv-hau qaub, 155 g ntawm celery nyias thiab dib, thiab siv roj li refueling.
2. Khoom txom ncauj: 150 g ntawm tsawg-rog tsev cheese.
3. Noj su: 150 grams steamed ntses thiab 100 grams ci broccoli .
4. Hmo ntuj: 225 g boiled nqaij qaib mis, 155 grams txiv lws suav thiab cheese.

Hnub Wednesday:

1. Sawv ntxov: 155 grams ntawm lws suav thiab dib zaub xam lav, seasoned nrog qis-qaub qaub cream, thiab nyuab boiled qe.
2. Khoom txom ncauj: 35 g hmoov felts.
3. Noj su: 225 g ntawm boiled nqaij qaib thiab 50 g ntawm zaub xam lav nplooj.
4. Yav tsaus ntuj: 100 g ntawm lentils thiab 200 g ntawm stewed nyuj.

Hnub plaub:

1. Sawv ntxov: ib qho omelet npaj los ntawm ob lub qe thiab 1 tbsp. mis nyuj haus.
2. Khoom txom ncauj: 155 stewed fillets thiab 100 grams stewed zucchini.
3. Noj su: 225 g ntawm boiled nyuj thiab lws suav.
4. Hmo ntuj: 155 g ntawm tsawg-rog tsev cheese.

Hnub Tsib:

1. Sawv ntxov: ib feem ntawm oatmeal siav rau cov rog tsawg.
2. Khoom txom ncauj: hnyav qe thiab qis ntawm cheese.
3. Noj su: 155 g fillets thiab 100 g ntawm taum.
4. Hmo ntuj: 225 grams ntawm nqaij npuas muaj roj tsawg, stewed nrog cauliflower.

Hnub vas xaum:

1. Thaum sawv ntxov: 225 grams qaib ntxhw thiab cov taum ntsuab.
2. Khoom txom ncauj: 155 g ntawm granular tsev cheese nrog 1 teaspoon ntawm zib mu.
3. Noj su: ib qho ntawm lub tais diav thiab zaub zaub, hnav khaub ncaws nrog qaub cream.
4. Hmo ntuj: 225 g ntawm cov ntses ci nrog zucchini.

Hnub Xya:

1. Thaum sawv ntxov: kib qe, siav los ntawm 2 lub qe, thiab lws suav.
2. Khoom txom ncauj: 55 g cashew.
3. Noj su: si nrog nqaij me me los ntawm fillets thiab zaub.
4. Hmo ntuj: ib piece ntawm luav stewed nyob rau hauv qaub cream nrog ntxiv ntawm tshuaj ntsuab.

Raws li koj tau pom, cov zaub mov rau ib lub limtiam uas tsis muaj calorie protein noj yog yooj yim heev thiab tsis tau npaj cov tais diav thiab siv cov khoom txawv.