Txhawb koj lub zog pedal nrog peb cov kev xaiv ntawm ntuj, noj qab haus huv cycling-friendly smoothie zaub mov txawv
Smoothies zoo rau koj, puas yog? Zoo, tsis yog, tsis yog txhua lub sijhawm. Nws nyob ntawm seb muaj dab tsi hauv lawv: yog tias koj muab cov khoom xyaw tsis raug rau hauv, lawv tuaj yeem ua phem rau koj.
Qee cov txiv hmab txiv ntoo smoothies tshwj xeeb, tab sis feem ntau muag rau peb raws li kev xaiv noj qab haus huv, yog crammed nrog qab zib.
Thiab thaum peb hais crammed, peb txhais nws. Ib txoj kev tshawb fawb xyoo 2014 ntawm 50 cov khoom muag hauv khw muag khoom, khw kas fes thiab cov khw muag khoom noj tau pom tias ntau tshaj ib nrab muaj tsawg kawg yog rau teaspoons qab zib (30g), thaum qee qhov muaj txog 24 (120g) hauv ib qho dej haus.
Cov no tsis tas yuav ntxiv qab zib ib yam nkaus. Txiv hmab txiv ntoo smoothies thiab cov kua txiv hmab txiv ntoo tshem tawm feem ntau ntawm cov txiv hmab txiv ntoo fiber ntau - cov ntaub so ntswg uas koj feem ntau pom muab pov tseg thaum kawg ntawm txoj kev.
Qab zib heev
Yam koj tshuav nrog yog dej haus uas khaws yuav luag tag nrho cov suab thaj los ntawm tag nrho cov txiv hmab txiv ntoo siv. Thiab thaum cov txiv hmab txiv ntoo noj qab haus huv, koj tuaj yeem haus cov kua txiv hmab txiv ntoo ua los ntawm ib nrab ntawm cov txiv kab ntxwv, hais.
Thiab koj yeej tsis tau nrawm-noj ib lub hnab puv ntawm cov ntawd, koj puas yog? Zoo, tej zaum koj yuav tab sis peb yuav tsis qhia nws.
Yog li ntawd puas txhais tau tias koj yuav tsum tau ntim koj lub tshuab ua ke?
Tau kawg tsis yog. Tab sis muaj txoj hauv kev yooj yim koj tuaj yeem paub tseeb tias koj siv nws los txhim kho koj txoj kev noj qab haus huv tsis cuam tshuam nws.
Nyob zoo
Ua ntej, xav txog cov txiv hmab txiv ntoo uas koj siv. Ntxiv ob txiv tsawb rau kev hais plaub, piv txwv li, thiab koj yuav ntxiv 30g suab thaj - ze txaus koj qhov nyiaj pub dawb txhua hnub.
Yog li, saib cov txiv hmab txiv ntoo uas muaj qab zib xws li cov txiv hmab txiv ntoo caij ntuj no.
Kuj tswj kom meej ntawm kev ntxiv cov rog yogurts rau qhov laj thawj pom tseeb. Yog tias koj xav tau qhov kev ntxhib los mos ntawm qhov tseem ceeb, sim ib nrab avocado xwb.
Tsis yog koj yuav tau txais cov tuab tuab nkaus xwb tab sis kuj tseem noj qab haus huv ntawm cov roj tseem ceeb thiab cov poov tshuaj hauv cov txheej txheem - uas yog xov xwm zoo rau koj lub plawv thiab ntshav siab.
Qhov tseeb, thaum xav txog dab tsi yuav muab tso rau hauv koj lub smoothie, mus ntsuab yuav muab kev noj qab haus huv tshaj plaws rau koj.
Nws yuav suab tsis zoo tab sis ntxiv cov zaub ntsuab ntsuab xws li kale thiab spinach rau koj lub smoothie yog ib lub tswv yim zoo: lawv txo qis hauv cov suab thaj thiab tawg nrog antioxidants uas yuav pab ntxuav koj lub cev ntawm co toxins.
Kawg, saib xyuas cov suab thaj nkag los ntawm lwm qhov chaw. Xyuas kom tseeb tias cov kua uas koj siv yog unsweetened. Almond mis los yog txiv maj phaub mis nyuj, piv txwv li, yuav tsum yog yam tsis muaj qab zib ntxiv.
Xwb, sim siv cov tshuaj yej tsis qab zib los yog dej dawb xwb. Thiab yog tias koj ntxiv cov hmoov protein rau qhov sib tov, rov ua kom nws tsis muaj cov khoom qab zib.
Nrog rau txhua yam hauv siab, nyem rau ntawm nplooj ntawv tom ntej rau rau 6 super-he althy smoothie zaub mov txawv uas yuav tua koj lub cev kom ua tau zoo dua hauv lub eeb thaum lub caij txias txias…
Six smoothie recipes to try
Cov khoom xyaw
Ntxiv tag nrho cov khoom xyaw rau hauv lub tshuab, sau nrog cov txiv maj phaub dej thiab blitz rau 35 vib nas this.
caij ntev tuaj yeem ua rau cov leeg thiab pob qij txha, tshwj xeeb tshaj yog thaum huab cua txias.
Qhov no feem ntau ua rau mob uas daim ntawv qhia no - vim yog cov txiv maj phaub thiab turmeric - yuav pab daws qhov teeb meem.
Cov khoom xyaw
Ntxuav thiab tev lub beet, kua thiab zaub ntug hauv paus. Ntxiv tag nrho cov khoom xyaw rau koj lub blender. Sau nrog txiv maj phaub dej raws li xav tau thiab blitz.
Lub beetroot hauv qhov no ua rau nws zoo tagnrho rau kev txhim kho koj qhov kev tawm dag zog raws li kev tshawb fawb qhia tias nws pab txhawb kev ua siab ntev los ntawm kev txo qis cov pa oxygen koj cov leeg yuav tsum tau ua kom ntev.
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Cov khoom xyaw
Ntxuav cov spinach thiab kale nplooj, tev thiab tsuav cov avocado thiab ntxiv rau lub blender nrog txiv hmab txiv ntoo thiab zest.
Tau nrog dej txiv maj phaub thiab sib tov.
Lub avocado muab kev ntxhib los mos tab sis kuj pab qhib cov khoom noj khoom haus tag nrho ntawm kale thiab spinach los txhim kho kev nqus ntawm antioxidants.
Kev txhawb zog ib leeg
Cov khoom xyaw
Cov kas fes siv hauv daim ntawv qhia no yuav tsum tau ua ntej brewed thiab txias.
Thaum koj muaj qhov no, ntxiv rau lub tshuab nrog lwm cov khoom xyaw, sau nrog cov mis nyuj almond thiab sib tov kom du.
Cacao cov khoom yog cov ntshiab, tsis qab zib chocolate (Yaj!). Lawv nplua nuj nyob rau hauv magnesium, hlau thiab antioxidants thiab nrog rau kas fes muab ib tug noj qab nyob zoo nqa uas tatstes zoo li ib tug kho!
Cov khoom xyaw
Kefir yog ib qho khoom noj mis nyuj haus uas muaj txiaj ntsig zoo rau koj lub plab thiab tuaj yeem pom hauv cov khw muag khoom loj xws li Co-Op, Sainsbury's thiab Boots (saib Bio-tifuldairy.com).
Thaum ntxiv rau lwm cov khoom xyaw ntawm no, xws li soya protein (hollandandbarrett.com, £ 19 rau 908g), nws yuav pab koj cov leeg zoo dua los ntawm hnub nyuaj hauv lub eeb.
Tus pro ib
Cov khoom xyaw
Tev thiab tsuav cov txiv hmab txiv ntoo, ntxiv berries, noob thiab zest. Sau nrog mov mis thiab sib tov.
Team Sky lub taub hau kws ua zaub mov Søren Kristiansen siv cov mis nyuj hauv nws cov smoothies vim nws ua rau lub plab zoo dua li cov kua txiv nyuj, pab ua kom lub siab ua ntej haiv neeg lub siab, thaum muab cov khoom sib xyaw zoo ntawm cov protein, vitamins thiab cov rog noj qab haus huv.
Thiab yog nws zoo txaus rau Team Sky…
