I-protein yokutya ekhaya

Iiprotheyini zokugcoba ekuqaleni zazingumdla wesondlo kuphela kwaye zithathwa ukuba zinciphisa ubunzima bomzimba, kodwa ukwanda kwawo ngenxa yokukhula kwemisipha. Nangona kunjalo, ngokubhekiselele ekubeni ukulahlekelwa ubunzima bekusoloko kunesidingo esikhulu, abavelisi abanomdla baye baqikelela ukuba ukuba omnye okanye ukutya okuninzi kuthathelwe indawo kunye ne-cocktail, unokukwazi ukunciphisa ukunciphisa umzimba. Ngoku abaninzi bafuna ukufumana umphumo ofanayo ngokudla iiprotheyini zeprotein zekhaya.

Iprotein ye-cocktail yokukhula kwemisipha kunye nokulahleka kwesisindo

Iiprotheni zokugcoba izihlunu aziyi kukwandisa imisipha yakho ngokwabo, kodwa ziya kunceda ukwenza oku ngoncedo loqeqesho. Kwindlela yokulayishwa kunye nokusetyenziswa kwesisindo esongezelelweyo, izicubu ze-muscle zonakaliswa, kwaye njengokuba iprotheyini ithatha inxaxheba ngokukodwa kwinkqubo yokubuyiselwa kunye nokukhula kwezicubu ze-muscle, ukufumana i-cocktails kukunceda ukuhlakulela isidumbu ngexesha elifutshane kakhulu. Kukholelwa ukuba kufuneka uphuze iprotheni emva kokuqeqeshwa, kulo mzekelo, isiphumo esiphezulu siphumelele. Ukuba awuyi kusebenzisisa, umphumo ochaziweyo awukwazi ukulandela.

Impembelelo yokulahleka kwesisindo kwondlo kunye neeprotheyini zokugcoba zifezekiswa ngokunciphisa umthamo we-caloric yokutya kunye nokunciphisa ipesenteji ze-carbohydrates ezinika amandla okukhawuleza. Oku kunokuba ngumncedisi, kunokuba ngumncedisi ogcweleyo ekulahlekeni ubunzima.

Naliphi na indawo yokutya ayinakunyamezeleka kwaye ayinikanga ingqiqo. Nangona kunjalo, ukuba usebenzisa iiprotheyini ezigubungelayo ngokufanayo kunye nokutya okuqhelekileyo ngaphandle kwemidlalo, uya kukhulula ngokukhawuleza, kwaye, kungekhona kwindleko zemisipha.

Iiprotheni zokugqoka: zokupheka

Kukho iindlela ezininzi zokwenza i-protein ye-cocktail. Oku kunokwenziwa kokubili kunye nokusetyenziswa kweprotheni ethengiweyo, kunye nemveliso ephuculweyo. Ngoko, makhe sijonge kwiindlela zokupheka ezenza i-cocktail ye-protein ekhaya:

1. I-protein ye-protein elula ekhaya . Hlanganisa kwi-blender ipakethi ye-cottage cheese engenamafutha, i-1-1.5 iikomityi zobisi kwaye ungeze i-filler for taste-it can be berries, sinamon okanye vanillin.
2. Iprotini-vitamin cocktail . Hlanganisa kwi-blender 5 amaqanda abamhlophe, isiqingatha seglasi ye-orange juice kunye nomlinganiselo ofanayo - iinanphale.
3. I-protein yeeprotheyini ekwakheka Hlanganisa ama-whites amaqanda ama-5, iipunipoli ezi-2 zesiraphule, isisi kunye ne-spoonful ye-nut nut (uhlobo lwe "Nutella") kwi-blender.
4. Iiprotheyini zeprotheni ezinonophelo . Hlanganisa kwi-blender ipakethe ye-fat-fat cottage cheese, iiglasi ezimbini zobisi 1.5% kunye nebhanana. Uya kufumana ezimbini okanye ezintathu zeenkonzo zokuthengisa.
5. Iiprotheyini ze-protein ngamantongomane . Hlanganisa nebhanana ye-blender, 1.5 iikomityi zobisi kunye neentsontshi ezimbalwa.
6. Iprotheni kunye ne-jack cocktail . Hlanganisa i-0.5 indebe ye-fat-fat, kakhulu enye ijusi ye-phaphayinti kunye nengxenye yendebe ye-cottage cheese.
7. Ukunyuka kweprotein ye-protein . Hlanganisa indebe yamaqanda abamhlophe, ubisi kunye neekomityi ze-0.5 ezicutshiwe (ukulungele ukuthatha i-almond okanye i-hazelnuts).

Zonke iindlela zokupheka ezicetywayo ze-cocktails ungasebenzisa ngokufanelekileyo ukulahleka kwesisindo, kunye nobukhulu bomzimba. Ukuze ulahlekelwe isisindo, kufuneka ubeke indawo yokutya i-1-2 yokutya ngemini, kwaye isistim se-muscle sidibanisa ukuqeqeshwa. Kwimeko nayiphi na into, ungalindelanga ukuba lo mxube uza kuba nempembelelo yeeprotheyini zeprotheyini-based protein: emva koko, iimveliso zendalo azivumeli ukuba zihlukanise iprotheni kwaye zinike yona kunye namafutha kunye ne-carbohydrates.