🚩Dành cho các bạn sinh viên ở ký túc xá hoặc không có nhiều thời gian nấu nướng:
Một số thực phẩm gợi ý cung cấp protein mà không cần phải nấu cầu kì - có thể áp dụng làm bữa sáng:
-Thanh protein🍫 (Protein bar: siêu thị, Circle K hoặc Family Mart...đều có bán nhé).
- Sữa chua trộn hoa quả🍉🍍🍌🍓 (nên mua Greek Yogurt không đường thì lượng protein sẽ cao hơn sữa chua thường, nếu kinh phí có hạn thì mua loại Vinamilk cũng vẫn ok).
- Phô mai 🧀(các siêu thị tiện lợi mình thấy bán Cheese Stick có thể dùng ăn snack, hoặc có thể thay bằng phô mai Laughing Cow 🐴 Con Bò Cười ý :)))
- Yến mạch: đổ nước sôi vô đậy nắp ăn liền, tiện lợi, đơn giản, gọn nhẹ. Nếu có tủ lạnh có thể làm Overnight Oatmeal 🙂
- Bơ đậu phộng (hoặc bơ các loại hạt): sáng quệt vào miếng sandwich kẹp vs một quả chuối nữa là đủ dưỡng chất rồi nè 😍.
...
Ăn clean mà hạn chế nấu nướng thì nó sẽ ảnh hưởng RẤT RẤT NHIỀU tới quá trình tăng cơ vì mình sẽ bị hạn chế sự lựa chọn. Do đó các bạn sẽ bị thiệt thòi đôi chút so với những bạn có thời gian để nấu nướng đó 😂
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Để giảm mỡ tăng cơ thì không nên chỉ quá tập trung cho protein mà cần chia đều cho cả carb và fat, tiếp tới chất xơ, vitamin...😶 Carb thì có trong yến mạch, khoai lang, bắp luộc...Fat thì có trong hạt (hoặc sữa hạt nay Cynth thấy Vinamilk hay TH True Milk nó cũng mới cho ra mấy dòng sữa hạt), quả bơ (chăm ăn sinh tố bơ nhé =)))), dầu olive (trộn trong salad)...mấy cái này dễ kiếm dễ làm nên các bạn mà than không làm theo được thì mình chịu rồi nhé 😂😂.
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Ai cũng muốn có được dáng đẹp, nhưng điều kiện để mỗi người thực hiện điều đó lại khác nhau, nên tùy vào hoàn cảnh cá nhân mà có điều chỉnh cho phù hợp nha mọi người 😉
#rosesfitnessrecipe #cynthianguyenfitness #rosesfitness #fitnesslifestyle #love #healthy #food #protein #suggestion #abs #gainmuscle #hochiminhcity #vietnamese #instafood #instagram
同時也有3部Youtube影片,追蹤數超過2萬的網紅【科學減肥】香港健身小老闆 Zoe 李芷慧,也在其Youtube影片中提到,生酮健身教練分享:吃菜飲水都便秘?99%人未聽過的寶物 。食多多菜飲多多水還是便秘? 。宿便的害處 。什麼是奶克菲爾? 。益生菌的重要性 。人工代糖 vs 益生菌 《低醣奶昔碗食譜》 一酵奶克 120ml 奇亞籽 1湯匙 +水 5湯匙 Keto Granola 30g (iHerb) 可可豆碎 ...
yogurt vs greek yogurt 在 【科學減肥】香港健身小老闆 Zoe 李芷慧 Youtube 的最佳貼文
生酮健身教練分享:吃菜飲水都便秘?99%人未聽過的寶物
。食多多菜飲多多水還是便秘?
。宿便的害處
。什麼是奶克菲爾?
。益生菌的重要性
。人工代糖 vs 益生菌
《低醣奶昔碗食譜》
一酵奶克 120ml
奇亞籽 1湯匙 +水 5湯匙
Keto Granola 30g (iHerb)
可可豆碎 10g (iHerb)
夏威夷果 2粒
冰藍莓 5粒
無糖花生醬 1湯匙 ( Myproteinhk )(Triple nuts peanut butter )
*沒奶克母菌的可以到以下群組購買/
或可用希臘乳酪( greek yogurt) 代替做奶昔碗
@香港低醣生酮飲食有限公司
@iherb
@myproteinhk
Myprotein link : bit.ly/mpzolar
60 % off Discount Code: MPZOLAR
大家好,我係 Zoe,係一個好為食又好貪靚ge健身教練
希望大家喜歡和訂閱:
?YOUTUBE: http://www.youtube.com/c/ZoeSportDiary
?IG: https://www.instagram.com/zoesportdiary/
yogurt vs greek yogurt 在 MROST Youtube 的最佳解答
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กรีกโยเกิร์ต #GreekYogurt กรีกโยเกิร์ตมันต่างจาก #โยเกิร์ต ทั่วไปอย่างไร #Quark
yogurt vs greek yogurt 在 Joanna Soh Official Youtube 的最讚貼文
♥ Do you find yourself munching mindlessly on your desk? Make these Healthy Desk Snacks and bring them to school or work!
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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List of SNACKS
1) Stuffed Red Dates with Walnut
- Red Dates (23Cals each)
- Walnuts, halved (13Cals each)
Per serving - 36Cals
2) 3-Ingredient Oat Bite
Makes 24 bite size balls:
- 1 cup (90g) Rolled Oats – 340Cals
- ½ cup (125g) Peanut Butter – 778Cals
- ¼ cup (82g) Maple Syrup / Honey – 270Cals
Per serving - 60Cals
3) Seaweed Veggie Rolls
- Nori Sheets – 5Cals per sheet
- Cucumber, sliced
- Carrot, sliced
- Red Bell Pepper, sliced
4) Veggie Sticks with Dip
Alternatively, you can dip the chopped up vegetables into homemade yoghurt dip.
- 1 cup (250g) Greek Yoghurt - 165Cals
- 1 minced Garlic Clove - 4Cals
- 1 tbsp. of freshly squeezed Lemon Juice - 4Cals
- A handful of chopped fresh Mint - 4Cals
- A little bit of lemon zest
Each tablespoon only has 10cals VS 94Cals per tbsp. of mayo or 73Cals per tbsp. of ranch dressing!
5) Split Pea Crisps
Makes 4 servings:
- ½ cup Raw Split Peas – 335Cals
- 1 tbsp. Olive Oil – 120Cals
- A pinch of Chilli Flakes
Per Serving – 114Cals
6) Plum Stuffed Cherry Tomato
- Cherry Tomato – 3Cals each
- Plum – 23Cals each
Per serving - 26Cals
7) Yoghurt & Fruit
Makes 2 pots
- ¼ cup Greek Yoghurt Yogurt – 41Cals
- 1 Kiwi, sliced – 42Cals
- ½ Dragon Fruit, sliced – 40Cals
- ¼ cup Grapes – 28Cals
Per Pot – 75.5Cals
*You can choose your own favourite fruits!
8) Trail Mix
Choose your favourite combination of nuts, seeds and dried fruits.
Each 1/4 cup serving has about 140 - 170 calories.
9) "Fancy" Rice Cakes
At only 29 calories per rice cake, they are a greatly satisfying low calorie snack option and you can top them up with anything you want!
10) Hard-Boiled Egg
About 80 calories each
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