Greek cov kua mis nyeem qaub yog lub hauv paus zoo tshaj plaws rau noj tshais. Nws muaj cov protein ntau, thiab, yog li ntawd, saturates lub cev ntev. Rau pluas tshais nrog Greek cov kua mis nyeem qaub, koj tuaj yeem npaj ntau yam tais diav, ob lub txiv ntoo sib luag thiab zaub mov zoo.
Yuav luag txhua tus paub txog cov txiaj ntsig ntawm yogurt. Nws yog cov zaub mov muaj calories tsawg kawg uas muaj cov kab mob nquag ua kom peb lub plab zom mov. Kua mis nyeem qaub yog kev xaiv zoo rau lub teeb ua tshais. Ib qho ntawm cov nyiam yoghurt yog Greek, nws los ntawm Lebanon.
Greek cov kua mis los yog kev noj qab haus huv muaj txiaj ntsig
Greek cov kua mis nyeem qaub txawv los ntawm lwm hom hauv qhov ntawd nws muaj cov qauv denser: ib yam ntawm cov cheese thiab yogurt. Qhov ntom no tau tiav vim yog siv tshuab tshwj xeeb uas txo cov dej hauv dej hauv nws. Vim qhov no, cov kua mis nyeem qaub los tuaj yeem ua lwm txoj hauv kev rau butter. Qhov seem ntawm cov thev naus laus zis rau kev tsim cov kua mis Greek yog tib yam li tias ib txwm muaj.
Cov lus sib xyaw ntawm Greek Yogurt
Cov kua mis nyeem qaub yog muaj cov ntsiab lus protein ntau dua li lwm hom. 100 grams Greek yogurt muaj 10-12 grams ntawm cov protein. Greek cov kua mis nyeem qaub muaj qab zib cov ntsiab lus qis dua cov kua mis nyeem yog ib txwm muaj ntau hauv cov zaub mov thiab vitamins, thiab tsis muaj lactose thiab tsis pub mis. Cov khoom no zoo tagnrho rau cov khoom noj khoom haus zoo nkauj. 100 grams ntawm Greek yogurt tso nyiaj rau 58 kcal, 04. grams rog, li 35 mg ntawm sodium, 141 mg ntawm poov tshuaj, 3.6 grams carbohydrates, 10 gram ntawm cov protein, 3.2 grams qab zib, ntxiv rau cov vitamins A, B6, B12
Kev noj cov kua mis yogurt rau tag kis pab ua rau lub plab zom mov. Kev haus cov yogurt tsis tu ncua
tiv thaiv cov hnyuv los ntawm cov khoom lom thiab cov kab mob, pab txhim kho cov leeg nqaij vim muaj cov protein ua kom muaj zog, ntxiv dag zog rau cov hlab ntsha vim cov ntsiab lus siab ntawm cov vitamin B12, txo cov kev pheej hmoo ntawm dementia thiab kev nyuaj siab, thiab pab ua kom pob txha muaj zog.
Cov kua mis nyeem Greek yog vim li cas thiaj tuaj yeem yog lub hauv paus rau lub tshais. Hauv qab no yog 10 qhov piv txwv ntawm cov zaub mov txawv cov qib ib qib ib qib zaub mov txawv.
Pancakes nrog txiv kab ntxwv thiab cinnamon
Ua xws li pancakes yog qhov yooj yim heev thiab ceev.
Cov khoom lag luam: 560 grams yogurt, 220 grams hmoov, ib qho qab ntsev thiab cinnamon, 240 ml ntawm mis nyuj, 2 diav txhua cov hmoov qab zib, zib ntab, txiv qaub tev, roj txiv maj phaub roj thiab vanilla extract.
Kev npaj: Sib tov hmoov, hmoov, cinnamon thiab ntsev. Hauv lub thawv cais, sib tov yoghurt nrog mis zest, txiv maj phaub roj, vanilla extract thiab zib ntab. Do tus txheem ntawm ob lub khob kom txog thaum ib lub roj teeb. Ci lub pancakes hauv lub lauj kaub kub rau ob peb feeb ntawm txhua sab. Ua cov pancakes nrog kua mis nyeem qaub, txiv kab ntxwv wedges, zib ntab, lossis lwm yam txiv hmab txiv ntoo raws caij nyoog.
Iab parfait nrog Greek yogurt thiab txiv ntseej
Ib qho yooj yim thiab noj qab haus huv phaj.
Cov khoom lag luam: 350 gram ntawm cov kua mis nyeem qaub, 110 grams ntawm cov qhob noom xim kasfes, 30 gram ntawm cov hmoov sib xyaw npaj kom zoo ua rau paj npleg lossis hmoov txhuv nplej siab, ib khob ib qho tshiab cov txiv ntseej, 6 diav ntawm cov qhob noom tshais.
Kev npaj: yeej cov paj npleg sib xyaw, Greek yogurt thiab mos cream cheese nrog rab kom txog thaum tus. Rau kev pabcuam, siv qis, tab sis dav tsom iav, nyob rau hauv uas txheej ntawm flakes, txheej ntawm yogurt, txheej ntawm cov kua txiv ntoo yog pw hauv txheej. Rov ua dua qhov kev hloov ua ntawm cov khoom sib txawv rau sab saum toj ntawm lub khob.
Greek thiab yogurt oatmeal nrog zib ntab, txiv duaj thiab turmeric
Daim ntawv qhia ua tub nkeeg zoo tshaj plaws uas koj tsis tas yuav tsum ua noj, tsawg kawg thaum sawv ntxov.
Cov khoom xyaw hauv daim ntawv qhia ua raws 2 2 ml ml.
Cov khoom lag luam: 140 grams yogurt, 240 ml mis nyuj, ib nrab me nyuam diav ntawm turmeric, peb lub hlis twg ib me me ntawm cinnamon, ib tug tablespoon ntawm zib ntab, 100 grams ntawm oatmeal, ib tug pinch ntawm qhiav, cardamom, kua txob dub, txiv duaj tshiab los yog lwm yam txiv hmab txiv ntoo, txiav rau hauv wedges.
Kev npaj: Txav cov mis nyuj nrog txhua cov txuj lom thiab zib ntab, cua sov ntawm qhov cub kom txog thaum nws npau. Cia kom txias rau chav sov. Tso cov oatmeal rau hauv cov thawv npaj rau lub porridge, ncuav mis nyuj thiab ntxiv yogurt, sib tov txhua yam. Kaw cov rhawv nrog hau thiab tawm thaum hmo ntuj. Thaum sawv ntxov lub porridge yog npaj txhij. Muaj peev xwm yuav nteg tawm ntawm daim hlau thiab garnished nrog txiv hmab txiv ntoo lossis txiv ntseej, raws li hauv daim duab.
Yogurt pudding nrog berries thiab chia noob
Lwm qhov kev xaiv noj tshais uas tuaj yeem npaj rau yav tsaus ntuj.
Cov khoom lag luam: 280 grams yogurt, 180 ml ntawm mis nyuj, chia noob 30 grams, vanilla extract, cov txiv ntoo tshiab rau kev ua kom zoo nkauj, txiv maj phaub plaub ya ri, maple phoov.
Kev npaj: do yogurt, mis nyuj, vanilla extract kom txog thaum tus. Ntxiv cov chia noob thiab do. Tso rau hauv tub yees thaum hmo ntuj. Thaum sawv ntxov ntawm qhov tau txais, npaj cov paj npleg hauv feem thiab garnish nrog berries thiab txiv maj phaub.
Cov qe Benedict nrog cov ntses liab hauv cov kua zaub ntsuab thiab kua mis nyeem yogurt
Qhov no yog qhov muaj txiaj ntsig, muaj kev noj tshais tag nrho uas muaj cov protein, carbs qeeb, thiab cov rog zoo.
Cov khoom lag luam: 280 grams Greek yogurt, ob peb ntawm cov hmoov txhuv nplej tag nrho, 4 qe, 4 lub ncuav me ntsis ntawm cov ntses liab qab ntsev, ib nrab kua txiv qaub, ib nrab khob khob ntawm arugula, turmeric, ntsev, kua txob rau saj.
Npaj:
Rau cov ntses, do hauv yogurt, txiv qaub kua txiv, cov txuj lom hauv lub tais. Sov cov kua ntses hauv lub microwave rau ib nrab feeb ua ntej noj. Faib cov buns hauv ib nrab thiab ci hauv lub ci lossis qhov cub. Tso cov arugula thiab ib qho ntses ntawm ib nrab ib bun. Boil poached qe thiab muab tso rau ntawm txhua ib nrab ntawm bun, ncuav lub npaj sau rau saum.
Lub tais du nrog cov kua mis yogurt, txiv tsawb thiab txiv ntseej
Ib qho yooj yim, yooj yim thiab daim ntawv qhia ua noj uas siv sijhawm 10 feeb los ua noj, ib rab thiab koj nyiam berries lossis txiv hmab txiv ntoo.
Cov khoom lag luam: 140 grams Greek cov kua mis nyeem qaub, 230 ml kua txiv kua txiv, kua txiv tsawb, 1.5 khob txiv hmab txiv ntoo tshiab los yog khov (txiv pos nphuab, blueberries, raspberries), 1 tablespoon ntawm zib ntab, ob peb cov txiv ntoo tshiab rau garnish.
Kev npaj: Sib tov kua kua txiv, khov berries, yogurt thiab zib ntab nrog rab kom txog thaum tus. Ncuav mus rau hauv lub tais tob thiab garnish nrog berries, mint nplooj, txiv maj phaub, chia noob, txiv ntoo lossis garnola.
Kua mis nyeem qaub nrog kab txawv txiv hmab txiv ntoo
Cov khoom lag luam: yogurt, kiwi, ib nrab txiv tsawb, txiv maj phaub mis, txiv maj phaub plaub ya ri
Kev npaj: sib tov tws txiv hmab txiv ntoo nrog kua mis nyeem qaub, txau nrog txiv ntoo thiab khoob khoob.
Ci qos yaj ywm nrog yogurt thiab zaub cob pob
Cov khoom lag luam: ob peb lub paj hauv nruab nrab, 60 grams yogurt, 30 ml ntawm mis nyuj, 200 grams broccoli, 50 grams cheese.
Kev npaj: hno cov qos yaj ywm ntxuav nrog rab rawg hauv ntau qhov chaw. Ua noj hauv microwave rau 5 feeb rau ntawm ib sab thiab lwm yam. Txias thiab txiav hauv ib nrab. Siv rab diav kom tshem tawm qee qhov ntawm cov pulp los ua "nkoj". Mash cov nqaij ntawm cov qos yaj ywm nyias, ntxiv mis nyuj, zaub cob pob, yogurt, cheese thiab sib tov. Faib cov npaj loj rau hauv "nkoj" thiab ci hauv qhov cub rau 20 feeb.
Cov kua mis nyeem nrog txiv kab ntxwv thiab zaub basil
Cov khoom lag luam: zaub ntsuab ntsuab 30 grams, Greek yogurt 300 grams, qab zib 10 grams, raisins 30 grams, txiv kab ntxwv.
Kev npaj: tev lub txiv kab ntxwv rau hauv cov nplais thiab tshem tawm daim nyias nyias. Yeej yogurt nrog basil blender, sib tov nrog txiv kab ntxwv pulp thiab raisins. Koj tuaj yeem pabcuam.
Berry zaub xam lav
Cov khoom lag luam: cov txiv hmab txiv ntoo (ib qho blueberries, txiv pos nphuab, raspberries, currants, gooseberries, hauv kev sib xyaw) 300 grams, ob peb nplooj mint tshiab, Greek yogurt 100 grams.
Kev npaj: txiav cov txiv ntseej, yog tias lawv loj, rau hauv halves lossis lej, sib tov nrog mint, ncuav tshaj yogurt.
Thaum xaiv cov yoghurt, xyuam xim rau nws muaj pes tsawg leeg. Cov khoom lag luam zoo tsuas muaj 2 yam khoom xyaw - mis thiab qaub, tsis muaj cov tshuaj ntxiv.
