Protein noj mov hauv ntau cov pluas noj yog suav tias yog ib qho ntawm cov kev mob tseem ceeb rau ua kom poob phaus. Nws yog qhov nyuaj heev rau ib tus neeg uas tau siv los noj hmo nrog cov qhaub cij los kho kom rov ua dua ib hom zaub mov tshiab, tab sis txawm tias lawv, koj tuaj yeem tuaj nrog tus nqi tsim nyog hloov rau cov khoom lag luam carbohydrate.
Nws yog qhov tsim nyog
- Protein mov ci:
- - 250 g ntawm av almonds;
- - 6 lub qe dawb;
- - 2 tsp ntsev;
- - 100 ml ntawm kefir;
- - 8 tbsp. cov roj liab;
- - 3 tsp ci dej qab zib.
- Mov ci kis:
- - 1 cov kaus poom uas tuaj yeem ua tau;
- - kua txiv ntawm 1 txiv qaub;
- - 1 tbsp. l. qaub cream;
- - 125 g lub tsev tsis muaj rog-cheese;
- - 1 dos.
Cov Lus Qhia
Kauj ruam 1
Yog tias koj noj zaub mov uas pom zoo kom noj pluas mov muaj protein tsawg thiab tsis tuaj yeem ua yam tsis muaj qhob cij, khob cij protein yuav tuaj cawm, uas yog tsawg cov zaub mov carbohydrates uas nws tuaj yeem tsis quav ntsej thaum npaj noj zaub mov koj niaj hnub noj.
Kauj ruam 2
Ncuav kefir rau hauv saucepan, muab tso rau hauv hluav taws, kub kom txog thaum lub whey pib cais los ntawm cov protein, tshem tawm los ntawm tshav kub. Ntxiv rau hauv av almonds rau kefir, tawm qhov sib xyaw rau 2-3 teev kom cov txiv ntoo tuaj o. Do qhov sib tov tsis tu ncua, 1-2 zaug hauv ib teev yog txaus.
Kauj ruam 3
Zuaj cov lentils rau hauv cov hmoov nplej nrog kas fes grinder lossis kev ua zaub mov noj. 2 tbsp. l. Sib tov lentil hmoov nrog ci dej qab zib, ntxiv rau tov kefir-almond. Yeej lub qe dawb ua ke nrog ntsev kom txog thaum ua npuas dej muaj zog, uas yuav tsum tau muab sib xyaw rau hauv cov hmoov almond uas muaj kev maj mam txav los ntawm sab saum toj mus rau hauv qab nrog rab diav.
Kauj ruam 4
Kab ntawv ci tais nrog parchment ntawv, sau nws nrog mov paj, ci ntawm 180 ° C rau 40-50 feeb. Tshem tawm cov cij tiav lawm los ntawm pwm, tawm mus txias rau ntawm cov hlau khib.
Kauj ruam 5
Rau kev tsim cov qhob cij, tuna kis tau zoo heev. Qhib cov kaus poom tuna hauv nws cov kua txiv, tso cov kua los ntawm lawv, hloov cov ntses rau hauv ib lub tais, tsoo nrog rab rawg. Quav lub dos kom zoo, ntxiv rau ntses. Ncuav rau hauv txiv qaub kua txiv. Ua ntej pab, do hauv tsev cheese thiab qaub cream, ntxiv ntsev thiab kua txob rau saj.
