Ukunyakaziswa kwamaprotheni ekhaya yilokho kanye abantu ababambe iqhaza kwezemidlalo noma abaphila impilo enempilo abayidingayo. Imvamisa, badinga ukusebenzisa amaprotheni anele ekudleni kwabo ukuze balondoloze izinga eliphakeme lomzimba, bathole imisipha, noma bashise amanoni.
Ochwepheshe abaningi bokuqina bakholelwa ukuthi kufanele udle cishe u-2 g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba.
Ngakho-ke, umgijimi we-90 kg udinga ukudla i-180 g yamaprotheni nsuku zonke. Kuningi lokho. Ukuqonda okungcono kwalesi sibalo, kubalulekile ukuthi wazi ukuthi amaprotheni amaningi, ngokwesibonelo, aqukethwe ku-800 g wenqwaba yenkukhu. Vumelana, hhayi wonke umuntu angadla izinkukhu eziningi ngosuku, ngoba, ngaphezu kwalokhu, udinga futhi ukugcwalisa umzimba ngenani elidingekayo lama-carbohydrate namafutha. Ngomthamo wokudla onjalo, kuzoba nzima ukuthi umgudu wamathumbu ukwazi ukubhekana nomuntu ophilile ngokuphelele. Ezimweni ezinjalo, ukuzamazama kwamaprotheni kuyasiza - kulula, kuyashesha futhi kumnandi.
Kulesi sihloko, sizokukhombisa ukuthi ungenza kanjani ukuzamazama kwamaprotheni ekhaya, wabelane ngezindlela zokupheka, futhi unikeze namathiphu awusizo wokuthi uzisebenzisa kanjani.
Izinzuzo ze-cocktail yemvelo
Ngaphandle kokuqukethwe okwanele kwamaprotheni ekudleni, imidlalo enezithelo ayinakwenzeka - umzimba ngeke nje ube nesikhathi sokululama. Ama-amino acid asebenza njengohlobo lwezinto zokwakha zokubuyisa amaseli emisipha alimele ngesikhathi sokuqeqeshwa kwamandla. Isiphuzo esikhethekile sizosiza ukumboza izidingo zomzimba zama-amino acid, ukusheshisa izinqubo zokululama nokwakha zonke izidingo zokuthola ubukhulu bemisipha.
Ukukhethwa kwezakhi
Lapho wenza amaprotheni shake for muscle ekhaya, wena ngokwakho khetha ukuthi yiziphi izingxenye ezizoba nazo. Ungazikhethela ngokuphelele ukwakheka okuhle, ngokwesibonelo, usebenzisa ushizi we-cottage, uma udinga iprotheni yokumunca isikhathi eside. Amaqanda amhlophe angasetshenziswa uma kunesidingo esiphuthumayo sokuvimbela imicimbi ye-post-workout.
Ungahluka futhi nenani lama-carbohydrate alula futhi ayinkimbinkimbi esiphuzweni sakho noma wenze ngaphandle kwawo uma uzama ukuqeda amafutha angaphansi.
Izithako zemvelo
Ukuzamazama kwamaprotheni okuzenzela kungukudla okuhle kwabesifazane. Futhi konke ngenxa yokuthi zenziwe ngezithako zemvelo futhi aziqukethe ama-calories amaningi, ngoba cishe awabinamafutha nama-carbohydrate alula. Endaweni yokuqina, kuyinto ejwayelekile lapho abasubathi besifazane befaka isidlo sokugcina nge-cocktail enjalo. Lokhu kukuvumela ukuthi uthole wonke ama-micro- kanye nama-macronutrients adingekayo emzimbeni, ngaphandle kokulayisha uhlelo lokugaya ukudla ngenani elikhulu lokudla okuqinile. Ngaphezu kwalokho, kunomzuzu wokusebenziseka kalula kwansuku zonke: awudingi ukuchitha isikhathi esiningi ulungiselela isidlo sakusihlwa nokugeza izitsha.
Isiqinisekiso sekhwalithi yomkhiqizo
Futhi okubaluleke kakhulu, ukwenza iphrotheni linyakazise ekhaya lokukhula kwemisipha noma lokwehlisa isisindo, uyaqiniseka ngemikhiqizo oyisebenzisayo. Lapho uthenga ikani lamaphrotheni esitolo sokudla okunempilo, awunakuba nesiqinisekiso esingu-100% sokuthi umenzi usebenzise izinto zokusetshenziswa zekhwalithi ephezulu, futhi ukwakheka kwangempela komkhiqizo kuzohambisana nalokho okukhonjiswe kwiphakheji. Futhi, ngisho nasemaketangeni amakhulu ezitolo ezondlayo zemidlalo, kuhlale kunengozi yokungena enkohlisweni eyenziwe ezimweni ezingaqondakali nakwezithako ezingabazisayo. Imikokotelo enjalo ivame ukuba nesitashi, i-maltodextrin, ushukela namanye ama-carbohydrate alula, anciphisa inani lokudla okunempilo leprotheyini libe ngu-zero.
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Izingxenye eziyinhloko zesiphuzo
Okuqukethwe kwamaprotheni kuma-cocktails ethu ubisi, i-cottage shizi enamafutha aphansi namaqanda abamhlophe.
Ubisi
Kungcono ukukhetha ubisi ngamaphesenti aphansi amafutha. Kodwa-ke, khumbula ukuthi ubisi luqukethe i-lactose, i-carbohydrate enenkomba ephezulu ye-glycemic. Ngakho-ke, uma udla ukudla okuqinile, futhi ngisho nenani elincane lama-carbohydrate alula liphikisiwe kuwe, kungcono ukufaka esikhundleni sobisi ngamanzi alula. Ngeke kube mnandi kangako, kepha kunciphe kakhulu kuma-calories.
I-Cottage shizi
Indaba efanayo nge-cottage shizi, kepha okuqukethwe kwayo kwe-lactose kuncane. Ngeshwa, abakhiqizi abangenangqondo bavame ukufaka isitashi ku-cottage shizi, okwenza kungabi nalutho ngokuya ngokudla okufanele. Thenga i-cottage shizi kuphela kubakhiqizi abathembekile nabanokwethenjelwa. Akufanele uthenge i-cottage shizi ngesisindo, ngoba akekho umuntu ongakuqinisekisa ukuthi okuqukethwe kwawo okunamafutha kuzohambisana nokwamenyezelwa. Ungasebenzisa noma iyiphi i-cottage shizi: ejwayelekile, egayiwe noma ethambile, kepha ungakhohlwa ukuhlola inani lamaprotheni, amafutha, ama-carbohydrate nokuqukethwe kwekhalori komkhiqizo kwilebula.
Amaqanda abamhlophe
Kwabamhlophe bamaqanda, kuzuzisa kakhulu ukusebenzisa iqanda elimhlophe elinamanzi asemabhodleleni. Manje ukuthenga akuyona inkinga. Le ngxenye ingathengwa kalula kunoma yisiphi isitolo sezokudla kwezemidlalo noma i-odolwe online ukulethwa ekhaya.
Umhlophe weqanda uphelele kubasubathi. Inothile ngama-amino acid abalulekile futhi iyagaya kakhulu. Ungakhathazeki nge-salmonellosis, iphrotheni linamathele ngokuphelele futhi licwengisisiwe. Vele, ungadla namaqanda ejwayelekile enkukhu. Kepha uma uzidla ngaphandle kokwelashwa kokushisa, khona-ke kunengozi nje, noma incane, yokuqoqa i-salmonella. Ngaphezu kwalokho, iqanda lenkukhu ephelele liqukethe cishe ama-6 amagremu wamaprotheni kanye nenani elifanayo lamafutha. Lokhu kuzokwenza i-cocktail ibe nomsoco omningi.
Ungafaka futhi amaqanda ezinkukhu ngamaqanda ezigwaca, kepha lokhu ngeke kuthinte umphumela wokugcina - ukwakheka kwe-amino acid yale mikhiqizo emibili kucishe kufane. Inkinga kuphela ngalo mthombo wamaprotheni ukuthi abanye abantu banobunzima bokugaya okumhlophe kweqanda eliluhlaza. Ukuthatha ama-enzyme ngemuva nje kokuphuza i-cocktail kuzosiza ukuxazulula le nkinga.
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Ama-carbohydrate
Ungangeza ama-carbohydrate ayinkimbinkimbi futhi alula ekuzameni kwakho kwamaprotheni okuzenzela. Umthombo ongcono kakhulu wama-carbohydrate ayinkimbinkimbi yi-oatmeal. Ayabizi, ungawathenga kunoma yisiphi isitolo, futhi inkomba yawo ye-glycemic iphansi kakhulu kunelayisi noma i-buckwheat. Futhi okuqukethwe kwekhalori le-oatmeal ngama-gramu ayi-100 womkhiqizo osindweni esomile kungama-calories angu-88 kuphela.
Ngaphezu kwalokho, lapho ulungiselela isiphuzo ku-blender, i-oatmeal izochobozwa futhi inikeze i-cocktail ukuvumelana okumnandi, okuwugqinsi. Uma usesikhathini sokuthola isisindo semisipha, khona-ke inani elincane lama-carbohydrate alula nalo livunyelwe. Ikakhulukazi uma wenza i-cocktail ongayithatha ngokushesha ngemuva kokuvuka noma ngemuva kokuqeqeshwa. Kungcono ukukhetha imikhiqizo yemvelo njengezithelo ezintsha, amajikijolo noma uju. Ngaphezu kokunambitheka nezinzuzo zezempilo, izofaka i-fiber kumkhiqizo, okuzokwenza ngcono ukumuncwa kwawo.
Uma ufuna ukufaka ubumnandi ekuzuzeni kwakho, kungcono ukusebenzisa isiphuzo esinjenge-aspartame noma i-stevia.
Inani lalowo obambele kufanele libe ngokulingene; nawe akufanele weqe ngokweqile. Vele, ukunambitheka kwalawa maswidi kuhluke kakhulu kunoshukela ojwayelekile, kepha ngeke kwenyuse okuqukethwe kwekhalori e-cocktail.
Uma kunesidingo sokwenza isiphuzo sibe nomsoco ngokwengeziwe (lokhu kuzosheshisa inqubo yokululama phakathi kokuzivocavoca), ngakho-ke kungumbono omuhle ukwengeza inani elincane lamantongomane. Ama-walnuts, ama-alimondi namakinati kufanele kukhethwe. Ziqukethe inani elikhulu lamafutha acid angagcwalisiwe i-omega-3 ne-omega-9, anomthelela omuhle ekusebenzeni kohlelo lwezinhliziyo ngokunciphisa inani le-cholesterol esegazini.
Ungafaka futhi ibhotela lamantongomane, kodwa khumbula ukulinganisa. Uma ulinganisa ingxenye "ngeso", khona-ke awukwazi ukubala kalula futhi wenze i-cocktail ibe nama-calories amaningi kakhulu, okuthi, uma esetshenziswa njalo, azodala inqwaba yamakhalori emzimbeni futhi angaholela ekuzuzeni isisindo. Ngesizathu esifanayo, gwema ukufaka ukudla okuqukethe amafutha we-trans, njenge-ayisikhilimu noma ukusakazwa kashokolethi.
Uhlelo lokwamukela i-cocktail
Kufanele kudliwe nini futhi kangakanani amaprotheni ngumbuzo womuntu ngamunye. Kuya ngezici eziningi. Isibonelo, isikhathi sokuvuka nokulala, inani lokudla emini, ukuthambekela kokuthola isisindo esiningi, njll.
Kumatafula angezansi, sinikela ngombono omubi wokuthi ungasiphuza nini isiphuzo uma ufuna ukunciphisa umzimba noma uthole isisindo somzimba.
Kubadlali abaningi, le ndlela yokwenziwa kwamaprotheni elandelayo izosebenza ukuthola ubukhulu bemisipha:
- Masinyane ngemuva kokuvuka (inani lamaprotheni kufanele libe lincane ukuze ungalayishi ngokweqile umgudu wamathumbu, u-20-25 amagremu wamaprotheni anele).
- Phakathi kokudla (lokhu kuzokuvumela ukuthi uqhubeke nokukhuthaza imetabolism futhi udale izimfuneko eziningi zokukhula kwemisipha, ingxenye enhle ingama-30-35 amagremu wamaprotheni).
- Ukuzivocavoca ngemuva kokuzivocavoca (lokhu kuzomisa izinqubo zokubamba iqhaza futhi kuqale izinqubo zokutakula, okuhle - amagremu angama-30 wamaprotheni amuncwa ngokushesha)
- Ngaphambi kokulala (lokhu kuzovikela izicubu zemisipha ekukhatheni umzimba wonke ubusuku bonke, ungakhuphula ukuphakelwa kube ngamagremu ama-50 wamaprotheni angena kancane).
Uma ufuna ukukhipha lawo makhilogremu athe xaxa, uhlelo olulandelayo lokuthatha amaprotheni enziwe ngokwalo lunyakazisa ukwehlisa isisindo kufanelekile kuwe:
- Ngokushesha ngemuva kokuvuka (ama-20-25 amagremu wamaprotheni azokwanela, ungangeza nama-carbohydrate kulokhu bese ushintsha isidlo sokuqala nge-cocktail).
- Ukuzivocavoca umzimba (ama-gramu angama-30 wamaphrotheni asheshayo kuzokusiza ukuthi uphinde ululame futhi ukhulise namandla).
- Esikhundleni sokudla kokugcina noma ngaphambi kokulala (kusihlwa, kusamele unganciki kuma-carbohydrate, ngakho-ke isidlo sakusihlwa singashintshwa nge-cocktail eyenziwe ngesisekelo se-cottage shizi enamafutha aphansi).
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Imisipha Cocktail Ungadliwa
Uma ufuna ukuthola isisindo semisipha, ngakho-ke, ngaphezu kwamaprotheni, ingxenye ebalulekile yokudla kufanele ibe ngama-carbohydrate ayinkimbinkimbi. Lokhu kungahunyushelwa kalula kwi-cocktail ngokungeza i-oatmeal kuyo. Ama-carbohydrate ambalwa alula nawo ngeke enze okubi, ngakho-ke ungangeza ngokuphepha izithelo, amajikijolo noma uju, kepha ngokulinganisela.
Ngakho-ke, nazi izindlela zokupheka ezimbalwa lapho sizokukhombisa ukuthi ungenza kanjani ukuzamazama kwamaprotheni.
| Ubisi olungu-350 ml + amagremu angama-80 we-oatmeal + 200 ml weqanda eliwuketshezi elimhlophe + amagremu ayi-100 ama-strawberry | Le nhlanganisela izonikeza umzimba wakho cishe ngama-gramu angama-35 wekhwalithi enhle kakhulu, amaprotheni agaya ngokushesha, cishe amagremu angama-50 ama-carbohydrate ayinkimbinkimbi avela ku-oatmeal, kanye nama-25-30 amagremu ama-carbohydrate alula avela kumajikijolo nobisi. Lokhu kuzamazama kulungile ukuthatha ngokushesha ngemuva kokuzivocavoca kwakho. |
| Amanzi angama-400 ml + ama-250 ml amanzi amaqanda amhlophe + 1 ubhanana + 25 amagremu oju + 25 amagremu ama-walnuts | Ukuphuza lokhu kuzamazama kuzokunika cishe amagremu angama-35 wamaprotheni asezingeni eliphakeme, cishe amagremu angama-45 ama-carbs alula. Okuhle phakathi kokudla, lokhu kuzamazama kuzonikeza umzimba wakho amandla okwenza umsebenzi okhiqizayo. |
| Ubisi olungu-350 ml + 200 amagremu ama-cottage shizi anamafutha aphansi + amaphilisi ama-2 we-sweetener + amagremu angama-40 ama-raspberries | Lesi siphuzo sihlinzeka umzimba cishe ngamagremu angama-50 wamaprotheni we-casein, azoqinisekisa ukutholakala kwama-amino acid egazini amahora ama-5-6. Kukhona ama-carbohydrate ambalwa kakhulu kuwo, futhi le cocktail ngeke ibangele ukukhishwa okuqinile kwe-insulin. Ilungele ukuthatha ngaphambi kokulala. |
Iziphuzo Zokuphuza Ezincane
Ukwehla kwesisindo akunakwenzeka ngaphandle kokulandela ukudla okune-carb ephansi. Inani lamafutha ekudleni kufanele futhi libe lincane - lingadluli ku-1 gramu nge-1 kg yesisindo somzimba. Ngakho-ke, silungiselela isiphuzo ngokuya ngomgomo ofanayo - inani elikhulu lamaprotheni, inani eliphansi lama-carbohydrate namafutha. Lokhu kuzamazama kwamaprotheni okuzenzela kuphelele emantombazaneni njengoba enama-calories amancane futhi ngeke akulimaze isibalo sakho.
| Amanzi angama-400 ml + ama-200 ml oketshezi lweqanda elimhlophe + amaphilisi ama-2 okokunandisa | Lesi siphuzo esinempilo sizokunikeza cishe ama-gramu angama-30 wamaprotheni asezingeni elifanele nama-carbohydrate amancane. Uma uthola i-jam engenakhalori esithengiswayo, ungayifaka ku-cocktail, kepha ukunambitheka kungashintsha kube kubi kakhulu. Ilungele ukungeniswa ngokushesha emva kokuzivocavoca. |
| 400 ml wamanzi + amagremu ayi-100 we-cottage shizi enamafutha aphansi + 100 ml weqanda eliwuketshezi elimhlophe + amagremu ama-50 we-oatmeal + amaphilisi amabili we-sweetener + 30 amagremu amajikijolo amasha noma ujamu onama-khalori aphansi | Ukuphuza i-cocktail enjalo, uzothola cishe amagremu angama-30 kusuka kuma-protein amabili ahlukene: ukumuncwa okusheshayo nokusheshayo. Ngakho-ke, uthola uhlobo lwe-analogue yeprotheni eyinkimbinkimbi. Ngokwengeza i-oatmeal namajikijolo ku-cocktail yakho, uzokwenza kube nomsoco kakhulu futhi ungashintsha ukudla kokuqala ngayo. |
| Amanzi angama-400 ml + 300 amagremu ama-cottage shizi anamafutha aphansi + amaphilisi ama-2 we-sweetener + amagremu ayi-100 ama-blueberries noma ama-blueberries | Ngemuva kokuphuza le cocktail, uzothola cishe amagremu angama-40 we-casein protein, futhi ama-blueberries noma ama-blueberries azonikeza i-cocktail ukunambitheka okumnandi okakhilimu, cishe ngaphandle kokukhulisa okuqukethwe kwayo kwekhalori. Ilungele ukuthatha ngaphambi kokulala. |
