Ukuze ukwazi ukuthola umphumela ophezulu kusuka kwisithasiselo odinga ukuthi ukwazi ukuthatha kahle amaprotheni . Izincomo eziboniswe emaphaketheni yinkimbinkimbi azihambisani njalo neqiniso.
Kungcono nini ukuthatha amaprotheni?
Uma nje uqale ukuthatha amaprotheni ngakho-ke kungcono ukugcina irejista elandelayo: thatha amaprotheni ekuseni, ngaphambi nangemva kokuqeqesha, futhi nakusihlwa. Thatha amagremu angu-30 weprotheyini isikhathi esingamahora emva kokuqeqesha ukulungisa ama-muscle fibers. Ekuseni, kufanele kuthathwe ukubuyisela okuthiwa "iprotheni iwindi", nangaphambi kokuzivocavoca, ukwesekwa okunomsoco kuzonikeza amandla namandla. Uma ungenakho ukuzivocavoca namuhla, sebenzisa amaprotheni ukugubha ngaphambi nangemva kokudla kwasemini.
Ngimaphi amazinga okufanele ngithathe amaprotheni?
Ukunconywa Okujwayelekile - nge-additive ukuthola ama-protein angu-25% kuyadingeka. Kodwa uma uqeqeshwa kanzima, inani lokuxhaswa okudingekayo lingakhuphuka. Mane nje ungadluli, kungenjalo esikhundleni sokuhle uzoletha umonakalo emzimbeni.
Kufanele uthathe kanjani amaprotheni?
Amaprotheni angahlanganiswa nejusi (kuphela hhayi nge-citrus), nobisi, kanye namanzi. Konke kuxhomeke kulokho ekugcineni ufuna ukukuthola, nje kuphela i-cocktail cocktail noma isakhiwo seprotheyini-carbohydrate.
Iyini i-cocktail cocktail?
Ngokuyinhloko, ukwakheka kwaleli cocktail kuhlanganisa amaprotheni nama-carbohydrate, ezinye izengezo zithembele kumakhi. Ngakho ukwenza i-cocktail ehambisanayo kuyo yengeze amavithamini namaminerali, kepha ngenxa yesisindo semisipha ayibalulekile kakhulu.
Ukuhlanganiswa okuwukuphela okulungile amaprotheni nama- amino acids , njengoba kusiza ukuqinisa ngokushesha iphrotheni futhi kwandise inani lezinto eziphilayo. Ngakho-ke, akunamsebenzi ukuthatha amaprotheni okunzima nama-amaminerali namavithamini okwenyuka kwemisipha, ayengezwa kuphela ukuze ukwandise inani lentengo yokudla. Lokhu kusebenza futhi ku-creatine, kuzosiza umzimba kuphela uma ngabe umthamo owodwa uzoba endaweni ethile engaba ngu-15 g, futhi empeleni kunzima kakhulu ku-1 g, okungabalulekile.
Izimfanelo zokudla
Abakhiqizi bazama ukwehlukanisa umkhiqizo nge-flavour ehlukahlukene. Izithasiselo ze-Berry-izithelo azithandwa kakhulu, ngoba zinekhwalithi yamakhemikhali, abadlali abaningi kangaka banikeza okuthandayo ukunambitheka kwe-chocolate ne-vanilla, ngoba abakhiqizi abanembeza basebenzisa umkhiqizo wemvelo. Abagijimi abaningi ngokuvamile bakhetha amaprotheni ngaphandle kwama-flavour, ngoba bacabanga ukuthi lokhu kuyi-chemistry eyengeziwe.
Ungathatha kanjani amaprotheni ukuze ulahlekelwe isisindo?
Ukusetshenziswa kwamaprotheni okwehla kwesisindo kunendlela elandelayo:
- Thatha amaprotheni emva kokuzivocavoca, ngoba izovimbela ukubhujiswa kwezicubu ze-muscle futhi ulwe nazo
ukubunjwa kwamafutha. - Amaprotheni anganciphisa ukudla kanye nesidingo sokudla. Ngakho, izingxenye zakho ziyoba ezincane, okusho ukuthi ngeke uthole amakholori anele.
- Uma uthatha iphrotheni ngemuva kokuqeqesha futhi ngaphambi kokulala, ukuguqula umzimba kuzothuthuka, futhi ngesikhathi sokulala umzimba uzoqhubeka udle amakholori.
Yini engcono ukungayenzi?
Akunconywa ukusebenzisa amaprotheni ngaphezu kokuvamile, ngoba ngeke kube nzuzo kulokhu. Wonke amaprotheni owengeziwe owasebenzisa azophuma nje emzimbeni. Ngakho-ke, landela zonke izincomo zokusetshenziswa futhi ungadluli okujwayelekile. Futhi, ukuthatha amaprotheni ngesikhathi noma emva kokudla ngeke kube nomphumela, futhi ngeke ukwazi ukumbumbuluka emzimbeni nhlobo. Ngokuvamile, amaprotheni agciniwe amahora angu-8, ngakho-ke ngokuvamile akenzi umqondo wokuwasebenzisa. Inani lamaprotheni oyidingayo lincike kwisisindo somzimba wakho.