Abagijimi abaningi bayaqaphela ukudla okunempilo . Lokhu kubangelwa ngenxa yokuthi, ngokungazi, badidanisa amaprotheni futhi ngokujwayelekile zonke izinhlobo ze-supplements ezinjalo nge-steroids, futhi bakholelwa ukuthi konke kuyingozi. Nakuba le nkolelo ingekho iqiniso, futhi wonke umuntu odlala umdlalo uyazikhethela indlela yokwakha isisindo somzimba. Sizobheka indlela yokwenza amaprotheni asekhaya.
Indlela yokwenza amaprotheni amaqanda?
Emibuthanweni yezemidlalo ungathola imilayezo yentshiseko evela kwaqalayo ukuthi yenze indlela eyingqayizivele yokwenza amaprotheni avela kumaqanda. Njengomthetho, konke kubizela ukuthi umuntu umane nje ubilise amaqanda ngaphandle kwegobolondo kanye nezihlungi. Lo mkhiqizo, njengawo wonke amanye, awukwazi ukuhlukaniswa njengeprotheni, ngoba kunamafutha amaningi emaqanda (afakwe kwi-yolk).
Uhlobo olulodwa noma olwamukelekile oluthe xaxa lweprotheyini yeqanda lasekhaya liphekwe abhlophe abamhlophe. Kuzo, okungenani, asikho inani elikhulu elifanayo lamafutha. Kodwa-ke, badinga okuningi ukudla, ngoba i-100 g yama-akhawunti womkhiqizo kuphela 11 g weprotheni kuphela.
Ngenkathi isidingo somzimba we-athlete singama-gramu angu-1.5 we-protein ngayinye kilogram yesisindo somzimba wakhe (okungukuthi, umdlali onesisindo esingama-80 kg udinga ama-120 amagremu amaprotheni ngosuku), le ndlela ayinandaba kakhulu, ngoba uzodinga udle cishe nge kilogram yamaprotheni abilisiwe. Ngenkathi ukudla kwezemidlalo kusuka kumaqanda kuyiprotheni eyodwa, ngaphandle kwamafutha kanye nama-carbohydrate, kwanele ukuthatha usuku nje izinkezo ezimbalwa, zihlanjululwa emanzini.
Indlela yokwenza whey amaprotheni?
Akunakwenzeka nokwenza amaprotheni angasese ekhaya. I-analogue kuphela engaphezulu noma encane yilapho ayikho i-cottage cheese engenamafutha. Unamaprotheni amaningi, futhi uma ucabangela okuqukethwe okuphansi kwe-fat, umkhiqizo onjalo ungathatha indawo ye-whey protein .
Ngama-100 g we-cottage cheese ephansi, ama-16-18 g amaprotheni ayadingeka. Ngakho-ke, ukuthola isilinganiso sansuku zonke seprotheni yabantu esinesisindo esingu-70 kg (esekelwe ku-1.5 g amaprotheni ngalinye kg yesisindo somzimba), ama-gramu angu-105 amaprotheni ayadingeka, okungaba ngu-650 amagremu we-cottage shizi, njll. Izingxenye ezintathu. Futhi uma ucezu lweprotheni luyatholakala emaqanda nasenyama, isithombe sibonakala siphumelele nakakhulu.
Indlela yokwenza amaprotheni?
Cabanga izindlela zokupheka eziningana ezenzelwe ukwakha imisipha:
- Hlanganisa iqanda elihlaza okwesibhakabhaka, i-spoonful yeju, i-spoonful ye-walnut egayiwe, phezulu phezulu ne-kefir, uphuze imizuzu engu-15 ngaphambi kokuqeqesha.
- Hlanganisa isigamu sebheyi ka-2.5% ubisi, ama-gramu angu-50 ebisi powder, iqanda eliluhlaza, izinkomishi ezingamatshumi amahlanu we-fat cottage shizi, engeza izithelo noma isiraphu (1 isipuni).
Ukuthatha njalo i-cocktails enjalo, futhi uma unikeze kahle amaprotheni okunomsoco, uzothola imithwalo yemisipha ngokuphumelelayo ngaphandle kokusebenzisa izithako zezemidlalo.