Abagijimi abaninzi baqaphela ukutya kwezondlo . Oku kudla ngokuba ngenxa yokuba, ngokungazi, badibanisa iiprotheni kwaye ngokuqhelekileyo zonke iintlobo zee-supplements ezine-steroids, kwaye bakholelwa ukuba ziyingozi. Nangona le nkolelo ingeyona inyaniso, kwaye wonke umdlali uyazikhethela indlela yokwakha ubunzima be-muscle. Siza kujonga indlela yokwenza iprotheni yasekhaya.
Indlela yokwenza iprotheni yeqanda?
Kwiiforamu zezemidlalo unokufumana imilayezo enomdla evela kubaqalayo abaye bahlakulela indlela ekhethekileyo yokwenza iprotheni evela kumaqanda. Njengomthetho, zonke iipilisa phantsi kwelokuba umntu ubilisa nje amaqanda ngaphandle kwegobolondo kunye nezihlunu. Le mveliso, njengabo bonke abanye, ayikwazi ukuhlukaniswa njengeprotheyini, kuba kukho amafutha amaninzi kwiqanda (iqulethwe kwi-yolk).
Uhlobo oluthile okanye oluncinci olwamkelweyo lweproteyini yeqanda lasekhaya luphekwa ngabamhlophe beqanda. Kuzo, ubuncinane, akukho mliphi omkhulu wemali. Nangona kunjalo, badinga ukutya okuninzi, kuba i-100 g yeakhawunti yemveliso kuphela 11 g yeprotheni.
Nangona isidingo somzimba we-athlete si-1.5 gram yeprotheni nganye yeekhilogram yesisindo somzimba wakhe (oko kukuthi, umdlali olingana no-80 kg ufuna iimitha ezili-120 zeeprotheyini ngosuku), le ndlela ayiqinisekisi, kuba kuya kufuneka udle malunga neekhilogram yamaprotheni abilisiwe. Nangona ukutya kweemveliso ezivela kumaqanda kuyiprotheni eyodwa, ngaphandle kwamafutha kunye ne-carbohydrates, kwanele ukuba kuthathe imini nje iipuni ezimbalwa, zihlanjululwe ngamanzi.
Indlela yokwenza iprotheni ye-whey?
Kwakhona akunakwenzeka ukwenza iprotheni ekhethiweyo ekhaya. Isifaniso esincinci okanye esincinci kuphela si-cottage cheese esingenamafutha. Iqukethe iiprotheyini ezininzi, kwaye ukuba uyayifumanisa umxholo we-fat fat, loo mveliso inokuthi ithathe indawo yeprotheni ye- whey.
Kwi-100 g ye-fat-cottage cheese ephantsi, i-16-18 g yeeprotheyini iyimfuneko. Ngaloo ndlela, ukufumana isantya somhla ngemihla yesiprotheni somuntu esinobunzima be-70 kg (esekelwe kwi-1.5 g protein nganye ngekg ye-body weight), i-105 gram yeprotheni iyadingeka, malunga ne-650 grams ye-cottage cheese, i.e. 3 izabelo. Yaye ukuba iqela leprotheni lifumaneka kumaqanda nenyama, umfanekiso ubonakala ungakumbi.
Indlela yokwenza iprotheni?
Khawucinge ngeendlela zokupheka zee-cocktails ezenziwe ngekhaya ezingasetyenziselwa ukwakha imisipha:
- Hlanganisa kwiqanda eliluhlaza, i-spoonful ye-honey, i-spoonful ye-walnut ekhandiweyo, phezulu kunye ne-kefir, uphuze imizuzu engama-15 phambi koqeqesho.
- Hlanganisa isigamu sesitha se-2.5% yobisi, i-50 gram yobisi i-powder, iqanda eliqhekezayo, iikomityi zesiqingatha se-fat-cottage cheese, yongeza izityalo okanye isiraphu (1 i-spoonful).
Ukuthatha rhoqo ii-cocktails ezinjalo, kwaye ngokubonelela ngeprotein yesondlo, uya kufumana ubunzima be-muscle ngaphandle kokusebenzisa ukusetyenziswa kwezemidlalo.