Sonke sikwazi ukwenza imisipha yethu ibe namandla, inhle kakhulu futhi ibonakale kakhulu, futhi iphinde inciphise inani lamafutha angaphansi kwesandla ngezandla zethu. Kulokhu, okokuqala, sidinga ukuqeqeshwa kwamandla, futhi okwesibili, ama- cocktails ama-protein-carbohydrate.
Ukuqeqesha kwenza imisipha yethu isebenze kakhudlwana, ngoba lokhu bathola isignali ebuchosheni ukuqala ngokuphuthumayo inqubo yokwakha imisipha yomzimba. Kodwa-ke, uma ngemuva kokuzivocavoca ukuphuza i-cocktail ye-protein-carbohydrates, kuzodalwa i-microclimate efanele ezosekela ukukhula kwama-muscle fibers.
Imithetho yokulungiselela ama-cocktails ama-protein-carbohydrate
Uma unquma ukulungisa i-cocktail ye-protein-carbohydrate ekhaya, kufanele uyenze ngokuhambisana nemithetho elandelayo:
- Uma ungalungile ekugayeni ubisi, yibeke esikhundleni se-kefir noma ijusi lesithelo.
- Amaqanda angafakwa futhi ngaphandle kwe-yolk, futhi ngaphandle kwalo. Lapha, isimo sakho sengqondo ku-cholesterol nokusetshenziswa kwamaqanda ngaphandle kwe-cocktails kuzodlala indima eqinile - ukwesaba i- cholesterol , ufake amaprotheni kuphela.
- Uma ufuna ukwenza i-cocktail yakho nayo iqukethe amafutha (ngakho-ke uma isidlo sishintshwa nge-cocktail), engeza i-1 tsp kuyo. wamafutha okugcoba.
Wonke ama-cocktails we-protein-carbohydrate kufanele adakwe kancane, ngoba ukudla okubandayo akusizi lula ukugaya ukudla okulula.
I-protein-carbohydrate cocktail noma i-ayisikhilimu?
Iresiphi elandelayo ye-cocktail ye-protein-carbohydrate i-cocktail izoba yinto enhle phakathi nenkathi yokumisa, eyenzeka ngenkathi eshisayo.
Izithako:
- 400 g we-fat-fat cottage shizi;
- ambalwa amantongomane kanye ne-apula eqoshiwe;
- 50 g amanzi abilayo;
- Amaphilisi angu-12 of sweetener.
Ukulungiselela
Dissolve in sweetener amanzi sweetener. Hlanganisa ingxube ye-curd ngamanzi bese uyigcwalisa ngilazi yobisi lwe-skim. Faka futhi ufake efrijini.
Emva kwamahora angu-2-3 ujabulele i-cocktail ye-protein-carbohydrate ngendlela ye-ayisikhilimu. Into eyinhloko akumele ukhohlwe ukunambitheka kwakho efrijini - emva kwamahora angu-4 ukuze udle kuyoba nzima.