Wake wazibuza ukuthi ungathatha kanjani amaprotheni. Kulula. Kodwa ngeprotheyini konke kuhluke ngokuphelele. I, ngokungafani namaprotheni esiwajwayele ukuwabona kumacwecwe, kuthathwa ngaphambi nangemva kokuqeqeshwa, nokuthola ubukhulu, nokunciphisa. Kuyinto yokwengeza jikelele, edume ngokugaywa ngemizuzu engama-30 kuphela (inyama ayiziqhayisisi izinkomba ezinjalo).
Ngakho-ke, ake sibone ukuthi singathatha kanjani amaprotheni wesondo, kuye ngokuthi yimiphi umgomo owakhethile.
Ngemuva kokuqeqeshwa
Okokuqala, indlela yokuthatha kahle amaprotheni emva kokuqeqeshwa kwamandla, uma umgomo wakho - ukuthola ukukhululeka kwemisipha. Emva kokuqeqeshwa kwamandla emaminithini angu-90 okuqala ngemva kokuphela, udinga ukuvala iwindi leprotheyini-carbohydrates. Ngesibili, singabhekana kalula nokuphuza ingilazi yamanzi (inzuzo ye-carbohydrate ifakwa ngokushesha), kodwa ngesigamu sehora kudingeka uphuze amaprotheni.
Iqiniso liwukuthi imisipha emva kokuqeqeshwa kwamandla kufanele iqalise inqubo yokulungisa ama-muscle fibers nokuphuka kwezicubu zomzimba. Lokhu kuzokwenzeka kuphela ngokuhlinzeka kwamaprotheni avela ngaphandle. Uma kungenjalo, uzomane uqoqe i-lactic acid, ezokwenza imisipha ivuvuke, kodwa ayihle, kodwa igula.
Ngaphambi kokuqeqeshwa
Isibonelo esilandelayo kungakanani amasondo amaprotheni ayathatha ngaphambi kokuqeqesha.
Isigaba ngaphambi kokuqeqesha akufanele sibe ngaphezu kuka-25 g weprotheyini (engasabanjwanga).
Ukulahlekelwa isisindo
Futhi futhi ngeke sikhohlwe ukuthi kubaluleke kangakanani ukuthatha amasondo omzimba wokudla kwesisindo. Gwema isisindo ngokuqinisekile ekudleni, okungukuthi, ukunciphisa ukudla kwe- caloric . Umzimba awunawo amaprotheni, futhi ubuhle abuyifaki. Isabelo sama-whey amaprotheni kufanele sibeke ingxenye yengxenye yamaprotheni ngosuku (uma ulahlekelwa isisindo nokuzivocavoca).
Bala inani elidingekayo lilula - 1,5-2 g kilogram ngayinye yesisindo somzimba.