Wonke umdlali we-novice, osanda nje ukukhetha ukuthatha ukudla kwemidlalo , uhlale ebhekene nombuzo wokuthi ungayitshala kanjani nokuthi ungakanani. Kusukela kulesi sihloko uzothola izimpendulo kuzo zonke imibuzo zakho mayelana nokuthi ungakanani amaprotheni okudingeka uphuze ngosuku.
Ukudla kwamaprotheni
Ngokusho kochwepheshe, wonke umuntu ongahlanganyeli emidlalweni kufanele adle 1 g weprotheyini ngekhilogram yesisindo somzimba (intombazane enesisindo esingama-60 kg - 60 amagremu amaprotheni ngosuku). Uma uqeqeshwe - udinga ukusebenzisa amaprotheni ka 1.5 g kilogram (intombazane enesisindo esingama-60 kg - 90 amagremu amaprotheni ngosuku). Labo abafakela ekukhuliseni, amaprotheni kufanele abe ngaphezulu: 2 amagremu kilogram ngayinye yesisindo somzimba (intombazane enesisindo esingama-60 kg - 120 amagremu amaprotheni ngosuku).
Ngokusekelwe kulokhu, ungabala ukuthi amaprotheni angaphuza kangakanani ngaphambi nangemva kokuqeqeshwa, futhi phakathi nosuku ngokujwayelekile.
Kungakanani ukuphuza amaprotheni?
Ukuze uqale ukuthatha iphrotheni futhi ungalimazi umzimba, udinga ukwazi isisindo sakho, futhi ubala ukudla kwakho okulinganiselwe futhi uthole ukuthi uthola amaprotheni amangaki ngokudla.
Kusukela ku-normative inombolo yakho (indlela yokubala - echazwe ngenhla) udinga ukususa inani lamaprotheni owathola ngokudla. Kuzodingeka ukuthi uhlaziye futhi ubale ukudla kwakho okujwayelekile kwi-calculator yamakhalori, okucabangela isilinganiso samaprotheni, amafutha nama-carbohydrate. Ngakho uthole isibalo sakho ngqo, esizokutshela inani.
Cabanga ukuthi emndenini wezokudla ayikho amaprotheni ayi-100% - lesi sibalo silinganiselwa ku-70% kuya kuma-95%. Ngakho-ke, ukuthatha 100 g amaprotheni powder, uzothola 70-95 g weprotheyini (chaza ukwakheka emaphaketheni we-additive).
Kumbuzo wokuthi kungakanani ukuphuza amaprotheni ngesikhathi. Inani eliphelele kufanele lihlukaniswe ngama-4 reception futhi lithathwe ngendlela ehlelekile phakathi nosuku.