Ingabe ufuna ukufezekisa ukwanda kwe-muscle mass bese uthola imisipha emihle, ulahle ama-deposit amafutha? Kulokhu uzosiza amaprotheni, noma ngamanye amazwi, i-protein cocktail. Uma ungathembi ukudla komdlalo wezemidlalo futhi ungafuni ukusebenzisa amakhemikhali, ungasebenzisa izindlela ezinjalo ezivunyiwe njenge-cocktail eyenziwe ekhaya.
Yini ezosiza i-cocktail ye-protein ngezandla zabo siqu?
Yiqiniso, izici zomzimba ezithuthukile zizokuqinisekisa ukuthi akukho ukudla okungeke kukuvumele ukuba wenze ngokushesha ukukhululeka, njengempahla eyodwa eyinikeza ukudla okunempilo . Ngokwengxenye, zilungile - umphumela ngempela ngeke ube ngokushesha, ngoba emikhiqizweni yemvelo cishe akukho protein ehlanzekile noma amino acid ngamunye. Ngesikhathi esifanayo, i-cocktail eyenziwe ekhaya ayiniki imiphumela emibi kakhulu futhi ayilimazi izitho zokuhlunga (isibindi nezinso) ezivame ukubhekana nokudla kwamakhemikhali.
Kwezinye izici, isenzo samaprotheni asekhaya kanye namakhemikhali we-cocktails afanayo - ihloselwe ukuqinisa umzimba ngamaprotheni, okwenza kube lula ukukhula kwemisipha. Indlela yokulungisa ukudlala amaprotheni ekhaya, azikho ubunzima obuningi. Amantombazane amaningi asebenzisa amaprotheni ukuthungatha isisindo - aphelisa ngokuphelele indlala, ahlanganyele ekwakheni imisipha yamasipha, ephindaphindiwe idla amakholori, okwenza ukuba ukwehluleka kwamaseli amafutha. Ngaphezu kwalokho, amaprotheni anciphisa umzimba, okuyimfuneko yokuqeda isisindo esiningi. Futhi ngamantombazane angaphezu kuka-30, i-proteine cocktail ekhaya kumele ibe yinto yokudla eyintandokazi, ngoba ngalesi sikhathi imisipha iqala ukulahlekelwa ithoni.
Ama-proteine cocktail ekhaya: inani
Kuye ngomsebenzi wakho, ungadinga inani elihlukile leprotheyini. Uma uhola impilo yokuphila, khona-ke inani lamaprotheni adingekile liyi-0.86 g kilogram yesisindo sakho. Ngomsebenzi ovamile, udinga u-1.4 g ngalunye ngesisindo somzimba esingu-1 kg, futhi ezingeni eliphakeme - 2 g ngalinye ngo-1 kg wesisindo. Vele ukwandisa isisindo sakho ngesibonakaliso esifanele, futhi uzothola ukuthi zingakanani amaprotheni ngosuku okufanele udle.
Intombazane ethinteka kakhulu ezemidlalo idinga 2 g weprotheyini ngayinye ngesisindo somzimba, okungu-50x2 = 100 amagremu amaprotheni ngosuku. Uthola amagremu angu-50 ngokudla, okusho ukuthi amanye ama-50 kufanele atholakale kuma-cocktails.
Indlela yokwenza i-cocktail yokudla ekhaya?
Uzimisele ukuvuselela ukudla kwakho, kodwa ungazi ukuthi ukwenzakala kanjani amaprotheni? Kulokhu akukho lutho oluyinkimbinkimbi. Nazi izindlela ezimbalwa zokupheka:
I-protein cocktail ne-cocoa
Izithako:
- amanzi: 100-200 ml;
- ubisi (mahhala): 200 ml;
- I-cottage ushizi: 300 g;
- i-cocoa: 1 tbsp.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk noma ifom. Kule cocktail 48 g weprotheyini, 26 g we-carbohydrate ne-0 g yamafutha.
I-protein cocktail ne-cocoa namantongomane
Izithako:
- i-cocoa: izipuni ezimbili;
- isikhumba: izicucu ezingu-10;
- ubisi lwe-soy: 300 ml;
- I-cottage ushizi: 300 g;
- ama-chips ama-coconut: engxenyeni yommese.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk noma ifom. Kule-cocktail 62.5 g amaprotheni, 21 g we-carbohydrate nama-36.5 g we-fat (730 kcal).
I-Strawberry Protein Cocktail
Izithako:
- ubisi (1.5%): 200 ml;
- i-cottage ushizi: 200g;
- Ama-Strawberries: 100 g.
Ukulungiselela
Hlanganisa zonke izithako nge-blender, i-whisk noma ifom. Kule-cocktail, ama-gramu angu-34 amaprotheni, ama-gram angu-26 ama-carbohydrates nama-3.8 amagremu amafutha (282 kcal). Ngendlela yokwenza iphrotheni eyenziwe ekhaya eyenzakalayo, akukho lutho oluyinkimbinkimbi. Into esemqoka ungakhohlwa ukunciphisa okuqukethwe kwe-caloric yokudla kwakho, ngaphandle kwalokho ngenxa yalokho ungathola kahle.