Ukudla kwezemidlalo kuqhubeka ngokuqinile ekuphileni kwabadlali bezemidlalo. Ngeshwa, imikhiqizo yanamuhla ayinakukwazi ukuhlinzekela isidingo somzimba nsuku zonke izakhi. Isinkwa saba yi-liquid ngokuphelele, izikhupha zamaqanda zombala ongenambala we-orange - ubukeka njenge-rustic. Ukukhupha izinkukhu ezisuka emashalofini esitolo ezinkulu ngamahomoni angaphandle, kanti nasemapulazini angasese azikho iziqinisekiso zokuthi izilwane zondliwe ngezinto ezibonakalayo zekhwalithi.
Ngakho-ke, kumuntu oqapha impilo yakhe, ukungena kwamavithamini engeziwe kanye namaminerali kuyimpoqo. Futhi abantu abathintekayo ezemidlalo badinga umthombo owengeziwe weprotheyini. Ngakho-ke, namuhla sizokutshela indlela yokwenza kahle amaprotheni agubha.
Iyini i-cocktail cocktail?
Ngokusekelwe egameni, akulula ukuqagela ukuthi iningi lezinto ezikuyo e-cocktail enziwe ngamaprotheni. I-protein elula kakhulu ye-protein ingenziwa yedwa. Ukuze wenze lokhu, kudingekile ukuxuba ama-cottage ushizi angenawo amafutha nobisi ukuze kuhambisane ne-yogurt, noma ngaphezulu ketshezi. Ungangeza noma yiliphi izithelo ezingenayo i-asidi namajikijolo: i-banana, amapetaches, i-melon, ama-blackberries, ama-strawberries, ama-blueberries, njll. Ngenxa yalokho, uzothola i-protein epholile, ehlanzekile neyendalo yemaprotheni.
Kukhona izingxube ezenziwe ngomumo zokulungiselela ama-protein cocktail. Ngokuvamile zihlanjululwa ngamanzi ngokushesha ngaphambi kokusetshenziswa.
Noma kunjalo, ungasebenzisa ubisi lwe-skim. Izingxube ezinjalo zihlukaniswa nemvelaphi yeprotheni. Kungaba:
- amaqanda e-egg - akhishwa emaqanda amhlophe, aphelele ekubunjweni kwama-amino acids, futhi une-digestibility esiphezulu;
- Amaprotheni - i-whey. I-digestibility enhle, ingokwalabo "amaprotheni okusheshayo", kufanelekile ukuvala iwindi lamaprotheni ngemuva kokuqeqesha;
- i-casein iyiprotheni yobisi, ikakhulukazi iningi layo liqukethe i-cottage shizi. Ukuhleleka kancane kancane, ngakho kufaneleka kakhulu ukusebenzisa ngaphambi kokulala noma ekuseni, ukuhlinzekela ukudla okunomsoco isikhathi eside;
- I-protein ye-Soy - uhlobo oluthibhile lwamaprotheni - imifino, lukhishwa ku-soy. Efanelekayo kumifino, kodwa ayikhuthazwa ukuyisebenzisa ngamanani amakhulu amadoda.
Ungayilungisa kanjani i-protein yokudla?
Ngendlela indlela amaprotheni ayagubha ngayo, azikho izimfihlo ezikhethekile. Uma ingxube, bese uhlanza amaphuzu amathathu emanzini ekamelweni lokushisa, ukusetshenziswa kunconywa ngokushesha, imizuzu engu-10.
Uma wenza i-cocktail ngokwakho, kungcono ukuthatha ama-cottage ushizi omncane nobisi. Imvelo ayitholakali ngamafutha ngokudla okunomsoco, ngakho-ke akufanelekile ukuhlukumeza umuzi we-18% we-cottage shizi no-6% ubisi. I-cocktail, elungiselelwe kusuka kumikhiqizo ephansi yamafutha, izonikeza inani elidingekayo lamaprotheni nama-amino acids, ngesikhathi esifanayo iyobekelwa amakholori engeziwe. Ngenkathi i-cocktail eyenziwe ngemikhiqizo enomuthi ophakeme kakhulu we-fat isifaneleka kakhulu esikhundleni sokudla okuphelele.