Ukutholwa ekhaya: ukupheka kanjani, izindlela zokupheka * Isiphambano

Inzuzo yi-cocktail enekhalori ephezulu, ama-30-40% awo angamaprotheni kanti ama-60-70% angama-carbohydrate. Isetshenziselwa ukuthola isisindo semisipha. Kulokho okufundwayo, sizokwabelana nawe izindlela zokupheka zendlela yokwenza isitholi esihlwabusayo nesinempilo ngezandla zakho ekhaya.

Ukwakhiwa nezinhlobo

Inzuzo ifaka phakathi:

isisekelo - ubisi, iyogathi noma ijusi;
amaprotheni - i-cottage shizi, i-whey protein, noma i-skimmed milk powder;
ama-carbohydrate - uju, ujamu, i-oats, i-fructose, i-maltodextrin, noma i-dextrose.

Ngokuya ngezinhlobo zama-carbohydrate, izitholi zinhlobo ezimbili:

ngenkomba ephezulu ye-glycemic (carbohydrate) (GI) ene-carbohydrate esheshayo (elula);
i-GI ephakathi nendawo kuya phansi enama-carbohydrate ahamba kancane (anzima).

Kuma-carbohydrate ahamba kancane, izinga lokungena kweglucose egazini liphansi. Ngenxa yalesi sizathu, ngokusetshenziswa kwabo, i-hyperglycemia evelele ayenzeki.

Kunconywa ukuthatha ama-gainers ngokufanele phakathi kokudla futhi ngokushesha ngemuva kokuqeqeshwa, ama-2-3 servings we-250-300 ml kubantu abane-asthenic physique (abantu abancane noma ama-ectomorphs) kanye no-1-2 wama-endo- kanye nama-mesomorphs. Ukudla okulungile kuzokusiza ukuthi uthole isisindo semisipha.

Ozuzayo angenziwa ngesandla. Izindlela zokupheka ezingezansi zizokusiza wenze i-cocktail enekhalori ephezulu ekhaya.

Ungadliwa

Indlela yokupheka ilula - hlanganisa yonke imikhiqizo ekhonjisiwe bese uyishaya nge-blender.

Iresiphi	Izithako	Qaphela
Nge-cocoa ne-vanilla	Izipuni ezimbili ze-cocoa powder 2 wezipuni i-vanilla Idlanzana lama-walnuts; 1 idlanzana lamajikijolo; 150 g yogathi.	Sika amantongomane kuqala bese uwagaxa amajikijolo.
Ngamakinati kanye ne-cottage shizi	180 g we-cottage shizi; 50 g wamakinati (noma amanye amantongomane); Izipuni eziyi-2-3 zoju; 2-3 ubhanana; I-600 ml yobisi yanoma yikuphi okuqukethwe okunamafutha (noma ijusi le-orange).	Sika amantongomane kuqala, uhlanganise ubhanana.
Ngalamula, uju nobisi	uhhafu kalamula; uhhafu webhanana; 100 g we-cottage shizi onenani eliphansi lamafutha; 1 isipuni uju (noma ujamu) Ubisi olungu-150 ml (noma ijusi yezithelo).	Ngemuva kokutholwa kwesisindo esilinganayo, ujusi ukhanywa engxenyeni yelamula, engezwa kumzuzi ngaphambi kokusetshenziswa.
Ngokhilimu omuncu nama rose rose	250 g ukhilimu omuncu 10% wamafutha; Ubhanana o-2; 6 amaqanda izigwaca; 2 wezipuni rosehip isiraphu 200 ml wobisi.	Faka kuqala ubhanana.
Ngama-alimondi noju	20 ml we-kefir; Isipuni esingu-1 sama-alimondi 100 ml oatmeal; 1 ithisipuni uju.	Pre-gaya ama-alimondi.
Ngama-bran kanye namajikijolo	50 g oatmeal; 10 g we-bran; 5-10 g fructose; ukukhishwa kwamaprotheni we-soy; ingilazi yamajikijolo; ingilazi yobisi yanoma yikuphi okuqukethwe okunamafutha.	Imikhiqizo icutshungulwa nge-blender kabili: ngaphambi nangemva kokungeza ubisi.
Ngamagilebhisi, amaqanda ne-oatmeal	60 g oatmeal; 150 g wamagilebhisi; Izipuni ezimbili zejamu lejingijolo amaprotheni amaqanda ama-4 enkukhu; 250 ml wobisi.	Sebenzisa ifaneli ukukhipha kalula isikhuphasha kumhlophe weqanda.
Ngama-raspberries ne-oatmeal	200 ml wobisi; 100 g we-cottage shizi; 50 g oatmeal; 1 inkomishi raspberries	Ukuphaka kuqukethe cishe ama-30 g wamaprotheni. Lesi sizuzi sithathwa kahle ngemuva kokuzivocavoca noma ebusuku.
Ngolintshi nobhanana	100 g we-cottage shizi ongenamafutha; Izipuni ezimbili ze-fructose; ibhanana; 100 ml ijusi lewolintshi; 200 ml wobisi.	Ubhanana udinga ukubhucungwa.
Nge-cottage shizi, amajikijolo namaqanda amhlophe	50 g we-cottage shizi engenamafutha; 1 ucezu lwamaprotheni abilisiwe; 40 g wanoma imaphi amajikijolo; isipuni soju; 200 ml wobisi.	Pre-mash amajikijolo.
Nge-sitrobheli	ingilazi yobisi; ibhanana; 100 g ama-strawberry; Amaqanda ama-2 aluhlaza.	Amaqanda enkukhu angashintshwa ngamaqanda ezigwaca.
Ngobisi oluyimpuphu nojamu	2 wezipuni zobisi oluyimpuphu; 150 ml wobisi olujwayelekile; 2 wezipuni ujamu wejikijolo 2 wezipuni ushukela ogqamile	Kungcono ukuthatha zombili izinhlobo zobisi ngaphandle kwamafutha noma ngamaphesenti amancane wokuqukethwe kwamafutha.
Ngekhofi	300 ml wobisi; 2 amathisipuni ikhofi esheshayo 5 g i-vanilla ushukela; 100 g oatmeal; ibhanana.	Faka kuqala ubhanana.
Ngama-apricot omisiwe nebhotela lamantongomane	idlanzana lama-apricot omisiwe; idlanzana lamagilebhisi omisiwe; 2 wezipuni ibhotela lamantongomane amaprotheni amaqanda ama-2 enkukhu; 200 ml wobisi.	Kungcono ukuthatha ubisi olunamafutha, esikhundleni senkukhu ungasebenzisa amaqanda ezigwaca (izingcezu ezi-3).