Cov txheej txheem:

Txias, noj qab haus huv rov qab noj mov thiab khoom noj txom ncauj rau hnub kub
Txias, noj qab haus huv rov qab noj mov thiab khoom noj txom ncauj rau hnub kub
Anonim

Thaum nws kub dhau los ua noj, xaiv rau cov zaub nyoos, noodle tais, thiab smoothies

Tig lub qhov cub kom ua cov khoom noj txom ncauj noj qab haus huv yog qhov kawg ntawm koj lub siab tom qab kev tawm dag zog midsummer. Thaum koj nyob rau hauv lub tshav kub nthwv dej, xaiv cov zaub mov rov qab uas pab koj txias. Hauv qab no, ob peb tus kws tshaj lij qhia lawv cov nyiam. Cov zaub mov no tseem nplua nuj nyob rau hauv cov nqaij ntshiv cov nqaijrog thiab glycogen-khoom noj cov carbohydrates, tab sis lawv nkig, txias, thiab refreshing.

Thai Quinoa Salad

Thaum Shalane Flanagan taug kev mus rau Khoov, Oregon, ncaws tawm daim ntawv qhia kev xeem rau Run Fast. Ua noj ceev. Noj Slow, nws phau ntawv thib ob nrog Elyse Kopecky, qhov no yog thawj daim ntawv qhia tawm hauv chav ua noj. Kopecky hais tias "Nws yog kev hlub thaum thawj zaug tom," "Peb txuas ntxiv tweak daim ntawv qhia, tsis yog vim nws xav tau kev ua haujlwm ntau, tab sis vim peb tsis pub leej twg paub qhov kev zam txim los ua nws lub sijhawm thiab dua." Npaj cov zaub xam lav no rau hnub Sunday hmo ntuj thiab txaus siab rau kev ua haujlwm noj su tag nrho lub lim tiam, lossis ua noj ua zaub mov nrog cov protein xws li steak lossis salmon.

Cov khoom xyaw Salad

  • 1 khob quinoa, yaug thiab drained
  • 2 khob (txog ob loj) grated carrots
  • 2 khob thinly sliced liab ntshav cabbage
  • 3 sliced ntsuab dos, ob qho tib si dawb thiab ntsuab
  • 1 khob ntim mint nplooj, tws (cilantro ua haujlwm, ib yam nkaus)
  • 1 khob ntim basil nplooj, tws
  • 1 jalapeño los yog serrano kua txob, noob tshem tawm, minced (yeem)
  • 1/2 khob roasted peanuts, tws

Cov khoom xyaw hnav khaub ncaws

  • 1/4 khob extra-virgin txiv roj roj
  • 1/3 khob txiv qaub kua txiv tshiab (ob mus rau peb txiv qaub)
  • 2 tablespoons soy sauce los yog tamari
  • 2 tablespoons zib mu los yog maple phoov
  • 1 tablespoon ntses ntses (yeem)

Cov lus qhia

Nyob rau hauv ib tug nruab nrab saucepan tshaj high kub, nqa ib thiab ib nrab khob dej thiab lub quinoa mus rau ib tug boil. Txo cov cua sov kom tsawg thiab simmer, npog, rau 15 feeb lossis kom txog thaum tag nrho cov dej tau nqus. Hloov mus rau ib lub tais loj loj, fluff nrog rab rawg, thiab tso tseg kom txias. Lub caij no, npaj cov khaub ncaws: muab tag nrho cov khoom xyaw rau hauv lub khob iav los yog lub tais, thiab do kom sib tov. Thaum lub quinoa txias, ntxiv carrots, zaub qhwv, dos ntsuab, mint, basil, thiab kua txob rau lub tais, thiab tos kom sib tov. Ntxiv cov hnav khaub ncaws thiab toss dua. Ntxiv ntses ntses thiab kua ntses kom saj. Sab saum toj nrog txiv laum huab xeeb. Txias hauv lub tub yees yam tsawg ib teev los yog kom txog thaum npaj txhij. Cov zaub xam lav no yuav nyob twj ywm tshiab hauv airtight iav ntim hauv lub tub yees ntev txog tsib hnub.

Hearty Tuna Zaub xam lav

Thaum muaj hnub nyoog 25 xyoos, Rally UHC Cycling's Nigel Ellsay tej zaum yuav yog ib tus neeg yau tshaj plaws hauv pab pawg, tab sis nws yog ib tus kws ua zaub mov saum toj kawg nkaus. Nws hais tias "Kuv cov zaub xam lav rov qab tau txais txhua qhov cim," nws hais. "Nws yog tag nrho ntawm cov vitamins thiab protein uas kuv lub cev xav tau, ntxiv rau nws zoo thiab txias." Ellsay ua rau cov zaub xam lav no tom qab kev caij tsheb yooj yim dua. Tom qab kev siv zog siab, nws yuav ntxiv ib qho smoothie featuring tart cherry kua txiv kom nrawm nrawm ntawm carbohydrates thiab protein.

Cov khoom xyaw hnav khaub ncaws

  • 1 tablespoon txiv roj roj
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons cocoa hmoov
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon zib mu
  • Kua txob dub

Cov khoom xyaw Salad

  • Cov zaub ntsuab ntawm kev xaiv
  • Grated zaub ntug hauv paus
  • Cov kaus poom tuna
  • Sliced txiv lws suav
  • Thawed khov pob kws
  • Sliced ntsuab dos
  • Chop siav beets
  • Cranberries
  • Khoom noj khoom haus poov xab

Cov lus qhia

Muab cov khoom xyaw hnav khaub ncaws. Ua zaub xam lav. Txaus siab rau hauv qhov ntxoov ntxoo-tsawg kawg, yog li Ellsay ua li cas.

Smoked Tofu thiab Soba Noodle Bowl

Cov kws tshaj lij roob biker Sonya Looney tshwj xeeb hauv kev sib tw ntev, yog li nws xav tau txoj hauv kev hnyav kom rov qab tau sai tom qab hnub nyuaj ntawm lub tsheb kauj vab. Cov vegan cyclist nyiam noj mov tom qab noj mov tuaj yeem npaj hmo ua ntej caij tsheb loj kom txuag tau sijhawm ua noj. Thiab thaum lub caij ntuj sov, nws yog qhov zoo tshaj plaws ua haujlwm txias.

Cov khoom xyaw tais

  • Buckwheat soba noodles
  • Haus luam yeeb
  • Txiv roj roj
  • Shiitake nceb, sliced
  • 1/2 khob edamame
  • Taum sprouts
  • Shredded carrots
  • 1/2 liab los yog txiv kab ntxwv tswb kua txob, tws
  • Noob noob hnav dub

Peanut Sauce Cov khoom xyaw

  • 4 tablespoons txiv laum huab xeeb
  • 2 tablespoons tamari los yog soy sauce
  • 1 txiv qaub, kua txiv
  • 2 teaspoons chili-qej sauce
  • 2 tablespoons dej

Cov lus qhia

Hmo ua ntej: Noj koj cov noodles soba raws li lub pob cov lus qhia, tom qab ntawd tso rau hauv tub yees thaum hmo ntuj. Sib tov cov khoom xyaw (hauv ib rab los yog tes) rau txiv laum huab xeeb; Looney xav kom ua peb mus rau plaub npaug ntawm daim ntawv qhia tus nqi thiab khaws cia rau hauv lub tub yees siv nrog lwm cov pluas noj.

Postworkout: Txiav thiab Fry lub smoked tofu nyob rau hauv ib lub lauj kaub nrog me me ntawm cov roj txiv roj. Sauté nceb hauv dej. Txheej noodles, taum pauv, edamame, taum sprouts, carrots, thiab tswb peppers rau hauv ib lub tais. Sab saum toj nrog txiv laum huab xeeb. Garnish nrog dub sesame noob.

Yooj Yim Sardine Sandwich

Cov kws tshaj lij triathlete Lesley Paterson qhov nyiam cov khoom noj txom ncauj yog ib qho yooj yim cracker qhaub cij nrog qab ntsev sardines. Lawv zoo tagnrho thaum koj xav tau kev txhawb nqa me ntsis, muab cov protein, carbs, thiab cov rog noj qab haus huv, thiab lawv ua zaub mov yooj yim ntawm kev mus txawm tias koj noj khoom txom ncauj tom chaw ua haujlwm noj su lossis tom chaw pw tom qab taug kev ntev.. Yog tias sardines tsis yog koj li, sim cov kaus poom qus salmon lossis trout.

Cov khoom xyaw

  • spinach
  • Tinned sardines
  • Txiav avocado
  • Organic nplej crackers
  • Whole-grain mustard
  • Ntsev thiab kua txob

Cov lus qhia

Txheej spinach, sardines, thiab avocado rau hauv crackers. Sab saum toj nrog drizzle ntawm mustard. Ntsev thiab kua txob mus saj.

Kho Salmon thiab Beet Salad

Tus neeg ncaws pob Olympic Alexi Pappas tsis muaj sijhawm ntau los ua noj, yog li nws feem ntau tso siab rau cov khoom xyaw uas nws tuaj yeem npaj ua ntej, xws li Instant Pot-kho salmon thiab roasted beets. Thaum nws ua tiav ib qho kev tawm dag zog ib puag ncig noj mov, nws yuav pov cov zaub xam lav los ntawm lub tub yees thiab ntxuav nws nrog ib khob ntawm matcha tshuaj yej txhawb nqa nrog collagen.

Cov khoom xyaw

  • 1 los yog 2 servings ntawm qus salmon (kwv yees li ob mus rau peb ooj)
  • 1 tablespoon soy sauce
  • 1 teaspoon suab thaj
  • Fresh beets
  • Txiv roj roj
  • Balsamic vinegar
  • 1 phaus tshiab dill
  • 1 phaus tshiab mint
  • Ntsuab thiab microgreens (xaiv koj nyiam)
  • Cherry txiv lws suav
  • Yeem:

    • Txiav avocado
    • Tzatziki sauce
    • Sourdough qhob cij
    • Txiv lws suav
    • Tajin seasoning

Cov lus qhia

Hmo ua ntej: Kho cov ntses salmon hauv Instant Pot on steam mode for 15 minutes with soy sauce, qab zib, thiab dej me ntsis. (Koj tuaj yeem xaiv kho salmon tsis muaj cua sov yog tias koj xav tau.) Lub voos xwmfab beets, pov rau hauv cov roj txiv roj, thiab ci hauv qhov cub ntawm 400 degrees rau 30 mus rau 40 feeb kom txog thaum kev sib tw. Pov beets nrog ntau cov txiv roj roj, balsamic vinegar, thiab tws dill thiab mint nplooj. Txias.

Postworkout: Tsim ib lub hauv paus ntawm zaub ntsuab thiab txiv lws suav, ces sab saum toj nrog salmon thiab beet zaub xam lav (siv cov hnav khaub ncaws ntawm beets kom hnav tag nrho cov zaub xam lav). Pappas feem ntau ntxiv avocado chunks thiab tzatziki sauce nyob rau sab saum toj thiab noj cov zaub xam lav nrog ib chunk ntawm sourdough qhob cij kom refill nws glycogen khw. Rau ib qho yooj yim, hydrating sab zaub mov, nws ntxiv txiv lws suav sprinkled nrog Tajin seasoning, uas yog ib tug blend ntawm chili hmoov, txiv qaub, thiab ntsev.

Avocado Smoothie

Tom qab ib hnub ntev hauv toj siab, tus kws tshaj lij pob zeb nce toj thiab coj Leslie Timms muab cov khoom sib tov no, ntim nrog cov rog noj qab haus huv, cov nqaij pob txha rov tsim dua tshiab, thiab creatine. Timms taw qhia tias, raws li ib tug Canadian, nws yuav tsum muaj xws li maple phoov-tab sis koj muaj peev xwm tsw lub smoothie nrog koj sweetener xaiv.

Cov khoom xyaw

  • 3/4 khob almond mis nyuj
  • 10 kub
  • 1/4 mus rau 1/2 avocado
  • 1 diav protein hmoov ntawm kev xaiv
  • 5 grams creatine hmoov
  • Maple syrup mus saj

Cov lus qhia

Sib tov kom txog thaum tus.

Txiv maj phaub-Mango Smoothie

Yog tias koj siv koj qhov kev tawm dag zog craving piña colada, sib xyaw cov kws tshaj lij cyclocross caij Ellen Noble's refreshing tropical smoothie. Creamy, satisfying txiv maj phaub mis nyuj thiab tshiab cilantro thiab mint ua rau ib tug zestier haus dua cov qauv berries-thiab-whey-protein sib tov.

Cov khoom xyaw

  • 1/2 khob txiv maj phaub mis nyuj
  • 1 khob khov mango chunks
  • 1 phaus cilantro, tws
  • 1 phaus mint, chopped
  • Squirt ntawm txiv qaub
  • 1 phaus khov spinach
  • Yeem:

    • 6 khob dej khov los yog khov txiv tsawb, hlais
    • Protein hmoov

Cov lus qhia

Sib tov kom txog thaum tus.

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