Ngaba ufuna ukufezekisa ukwanda kwimizimba ye-muscle kwaye ufumane imisipha emihle, ulahle ama-deposit? Kule nto uza kunceda iprotheni, okanye ngamanye amagama, i-protein ye-cocktail. Ukuba awuzithembi izondlo zezemidlalo kwaye awufuni ukusebenzisa iikhemikhali, ungasebenzisa iindlela ezinjalo ezibonakalisiwe njengeprotheyini yeproteinyini eyenziwe ekhaya.
Yintoni eya kunceda i-protein ye-cocktail ngezandla zabo?
Ngokuqinisekileyo, abaphuculi bezakhono eziphambili baya kukuqinisekisa ukuba akukho ukutya akuyi kukuvumela ukuba ukwenze ngokukhawuleza kwaye kulula ukudala ukukhutshwa, njengento ekhethiweyo eyenza umdlalo wezondlo . Ngokwengxenye, zichanekile - umphumo uya kuba wuleza ngokukhawuleza, kuba kwimveliso yendalo ayinakho iprotheni ecocekileyo okanye i-amino acid nganye. Ngexesha elifanayo, i-cocktail ye-protein eyenziwa ekhaya ayiniki iziphumo ezintle kwaye ayilimazi izitho zokucoca (isibindi kunye neentso) eziqhelekileyo zihlupheke ngenxa yokungenisa imichiza.
Kweminye imilinganiselo, isenzo seproteins zasekhaya kunye neekhemikhali zeefleta zifanayo - zijolise ekuqiniseni umzimba ngeeprotheyini, ezenza kube lula ukukhula kwezihlunu. Indlela yokulungiselela i- cocktail yokutya ekhaya, akukho ubunzima obuninzi. Amantombazana amaninzi asebenzisa iiprotheyini ezigubungela ukulahleka kwesisindo - aphelisa ngokupheleleyo indlala, athathe inxaxheba ekubunjweni kobunzima be-muscle, leyo leyo leyo idla iikhalori, nto leyo ebangela ukutyunjwa kweeseli ezinamafutha. Ukongezelela, iprotheni ikhawuleza imetabolism, eyona nto imfuneko yokuphelisa ubunzima obunzima. Kwaye kumantombazana angaphezu kwama-30, i-protein ye-cocktail ekhaya kufuneka ngokuqhelekileyo ibe yintlanzi eyintandokazi, kuba ngelo xesha izihlunu ziqala ukulahlekelwa ilizwi.
I-protein yokutya ekhaya: isixa
Ngokuxhomekeke kumsebenzi wakho, unokudinga inani elithile leprotheni. Ukuba uhola impilo yokuphila, ke inani leproteinyini eliyimfuneko li-0.86 g nganye ngekhilomitha yesisindo sakho. Ngomsebenzi oqhelekileyo, udinga 1.4 g nge-1 kg yesisindo, kunye nezinga eliphezulu - 2 g nge-1 kg yesisindo. Yandisa nje isisindo sakho ngesalathisi esifanelekileyo, kwaye uya kufumanisa ukuba uninzi lweprotheni ngosuku ofuna ukuyidla.
Intombazana ebandakanyekayo kwiimfuno zezemidlalo 2 g yeprotheni nganye ngeekhigram yesisindo, okuyi-50x2 = 100 amagremu weprotheni ngosuku. Ufumana ama-gramu angama-50 kunye nokutya, oku kuthetha ukuba enye i-50 ifumaneke kwii-cocktail.
Indlela yokwenza i-cocktail yokutya ekhaya?
Uzimisele ukuhlaziya ukutya kwakho, kodwa awazi ukuba ukwenziwa njani kwiprotheni? Kule nto akukho nto inzima. Nazi iindlela ezimbalwa zokupheka:
I-protein yokutya kunye necocoa
Izithako:
- amanzi: 100-200 ml;
- ubisi (i-fat-free): 200 ml;
- I-cottage cheese: 300 g;
- i-cocoa: 1 tbsp.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk okanye ifom. Kule ndawo yokutya i-48 g yeprotheni, i-26 g ye-carbohydrates kunye ne-0 g yeoli.
I-protein cocktail kunye ne-cocoa kunye nama-nut
Izithako:
- i-cocoa: iipuniwe eziyi-2-3;
- i-walnut: iziqwenga ezili-10;
- Ubisi lwe-soy: 300 ml;
- I-cottage cheese: 300 g;
- iikhonkco ze-coconut: kwi-tip ye-knife.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk okanye ifom. Kule ndawo yokutya i-62.5 g yeprotheni, i-21 g ye-carbohydrate kunye ne-36.5 g yeoli (730 kcal).
I-Strawberry Protein Cocktail
Izithako:
- ubisi (1.5%): 200 ml;
- i-cottage cheese: 200g;
- Ierberberries: 100 g.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk okanye ifom. Kule ndawo yokutya, i-34 gram yeprotheni, iigrimu ezingama-26 ze-carbohydrate kunye ne-3.8 gram yeenqatha (282 kcal). Kwindlela yokwenza iprotheni eyenziwe ekhaya eyenziwayo, akukho nto inzima. Into ephambili musa ukulibala ukunciphisa umxholo wekhalori yokutya kwakho, ngaphandle koko ngenxa yoko unokufumana kakuhle.