Ngakho-ke, ukuphikisana nokufakazela ukuthi amaprotheni aneprotheni efanayo njengenyama, ubisi, i-cottage shizi, amaqanda, njll, ngeke sibe khona manje. Umsebenzi wethu wamanje ukuchaza izindlela zokupheka ukulungiselela ama-cocktails kusuka kumaprotheni enopompodi, kanye nokupheka okuvela kumaprotheni wemvelo (amaprotheni), ngaphandle kokusebenzisa izithako zezemidlalo.
Ubani oyidinga?
Labo abasebenzisa njalo ukudla kwemidlalo, mhlawumbe, kuphakama umbuzo, kungani "yenza" amaprotheni ekhaya, uma ungathenga i-powder esitolo noma i-intanethi, hlaziya ngamanzi futhi ujabulele ukukhula kwamasipha. Uma ngabe umbuzo onjalo uvele futhi wena, cishe, awunabo amaqhubi, futhi empeleni kukhona abagijimi abafuna ezemidlalo hhayi kuphela umphumela, kodwa futhi ukunambitheka.
Kodwa, mayelana nakho konke.
Ukukhiqizwa kwamaprotheni ekhaya kuyadingeka kulabo abathi, ngemuva kokubuya kusihlwa kusukela ekuqeqeshweni, baqaphela ukuthi i-powder isiphelile, ngakho-ke, kubalulekile "ukugxeka" okuthile okuvela kwimikhiqizo etholakalayo esiqandisini.
Ngaphezu kwalokho, labo abakholelwa ukuthi amanye "amakhemikhali" afihliwe emaphakheji ngokubhalwe ukuthi "amaprotheni" afihlwe ngokusemthethweni azofuna ukulungiselela amaprotheni ekhaya. Abagijimi abanjalo banayo futhi abakwazi ukushiywa ngaphandle kwe-squirrel.
Kuyadingeka nini?
Naphezu kweqiniso lokuthi, njengoba kushiwo ngenhla, ungakwazi ukumane uhlanganise i-powder ngamanzi futhi uphuze, kuyoba usizo ukwazi konke ukulungisa i-protein yokudla ekhaya. Akekho umuntu emhlabeni ongafuni "ukunambitha" impilo ngezikhathi ezithile.
- Kuphumelela kakhulu ukuba ne- cocktail ekuseni njengekusasa kwasekuseni. Ngesikhathi sokulala, sasilahlekelwa yi-glycogen, futhi uma kungenamafutha aphansi angaphansi kwesikhumba, umzimba uzoqala "ukudla" imisipha.
- Uma usebenza, futhi ngokushesha ngemva komsebenzi, phuthuma ekusebenzeni, isidlo / dinner egcwele ngeke sibe nesikhathi sokugaya, futhi ukuqeqeshwa ngesisu esisendayo akuyona yonke into elula.
- Ngaphambi kokulala, udinga ukuhlinzeka ngomzimba ngamaprotheni, lapho ubuthongo luzolahleka ekukhuleni, ngoba ukulala yisikhathi sokuvuselelwa nokukhula. Kodwa akunakwenzeka ukuba ube yinzuzo esitokisini esidliwe ngaphambi kokulala. Ngakho-ke, i-cocktail, okuqukethwe kwe-caloric ka-250-300kcal kuyisimo esamukelekayo.
Ukupheka
Okulandelayo, sikunikeza izibonelo zokupheka kusukela kumaprotheni aseqediwe, kanye nakumaprotheni athola ukudla okuvamile.
I-Cocktail ye-Chocolate
Izithako:
- 1 isipuni sokulinganisa se-whey protein ne-cocoa ukunambitheka (150 g);
- 500 ml ubisi lwe-skim;
- Iphakethe elilodwa le-cocoa esheshayo "i-Nesquic" (40 g).
Ukulungiselela
Ubisi olufudumele (hhayi obilisayo) luxubene ne-cocoa kanye namaprotheni futhi lufakwe ku-blender.
Banana cocktail
Izithako:
- 1 i-whey protein ene-vanilla flavour (150 g);
- 2 ubhanana;
- 500 ml ubisi lwe-skim.
Ukulungiselela
Ubhanana buqoshiwe, ubisi luvutha, luxutshwe kanye neprotheyini futhi luxubene emzimbeni omkhulu.
Ukudla okumnandi kwemikhiqizo eyenziwe ngokwenza
Izithako:
- 500 ml ubisi lwe-skim;
- 2 ubhanana;
- 200 g we-fat-fat cottage shizi;
- 200 g we-ayisikhilimu;
- 200 g isiraphu ye-chocolate.
Ukulungiselela
Ubhanana kahle, ubisi bufudumele, hlanganisa konke ku-blender bese ushaya kuze kube yilapho uhambelana.
I-nuance encane
Iprotheni yamapulisi yiprotheni eyenziwe ukuze kutholakale ukugaya kwesisu. Akunakwenzeka ukuba wenze amaprotheni anjalo ekhaya. Ama-cocktails ubisi, i-cottage shizi, amaqanda nezinye izinto - kuyiphunga kakhulu, kepha kuthatha amahora ambalwa ukucubungula isisu, njengoba nje kuthatha ukugaya ubisi, i-cottage shizi, njll.
Umsebenzi oyinhloko weprotheyini ephuphumayo ngumthombo osheshayo weprotheyini. Futhi kuyadingeka ukusebenzisa le ndawo ngemuva kokuqeqeshwa kwamandla. Ngezinye izikhathi, zama ukudla ukudla okujwayelekile kusuka esiqandisini sakho.