Leeprothini amantombazana okunyusa imisipha angamarhoqorhoqo, kwehle ubunzima

Namhlanje, isondlo zemidlalo wanikwa nje kuphela bodybuilders zobungcali bodybuilders, kodwa abantu abaqhelekileyo abo inxaxheba kwezemidlalo ngamandla nokuqina. ukwabiwa Special wafumana protini. Ngoku lo shicilelo yebhayoloji iyathandwa ngenxa amadoda kwanabafazi. Leeprothini kwamabhinqa nje kuphela umthombo leeprothini ukwakha izihlunu, kodwa ngendlela elungileyo ukuba balahle umzimba.

iintlobo protein

Musa ukulibala ukuba kwiproteni - enyanisweni, neprothini kuphela ngokohlobo ngumgubo okhethekileyo, nto leyo sisicatshulwa esithathwe ezahlukeneyo neemveliso zezilwanyana nezityalo. Ngu izinga nokwenziwa kolu shicilelo yokutya yahlulwe iindidi ezimbini. protein Live Hotmail is a fast kakhulu, yokuyikhangela ngephanyazo eseleyo acid acid. iiproteni ezicothayo - bona zesoy (ngokuba inyama) kunye casein (sisicatshulwa esithathwe ubisi) - aba kakhulu ixesha elide, ngokuthe ngcembe odlayo umzimba.

Kwakhona protein uyahluka ipesenti ukwimo esebenzayo. Le fom ibiza kuba engekho ngaphezu kwe-50-80% 100 grams ubunzima, nokuba amanqatha lokuphumla kunye carbohydrate nganye. Ukudla protein athandwa kakhulu for girls - a yintloya protein imixutywa, ebizwa njalo-"Ozahlulayo". Bayakwazi anokuqulatha ukuya kwi-90% arhente yingenelo. Kuxhomekeka ubukho ubumdaka, ezi zongezo zahlulwe monocomponent kunye multicomponent. Le yokugqibela isenokuba maltodeksin (carbohydrate fast kakhulu) kuba ngcono protein ukwetyisa, izongezo ezahlukeneyo vitamin kunye nezimbiwa, imifuno kunye nokunye. D.

zwa iimpawu

protein zendalo amantombazane angaba incasa ezimbi kakhulu. Kungenxa yoko le nto ukuthenga imveliso kunye arhente yokugquma ezahlukeneyo okanye ukunyibilikisa umgubo kwi incindi iziqhamo, kuhle ukusebenzisa i-orenji okanye iapile. Kwakhona, oko switi ekoko okanye jam. ukhetho Good - thatha berry (istrawberry, icherry, raspberry) okanye vanilla isoya, kulula ukuba basele amanzi plain kunye nobisi. Noko ke, neprothini kakhulu amantombazana - itshokolethi, njengoko iya kuphela akukuhle imfuno yemihla ngemihla iilekese, kodwa kwakhona ukunika umzimba kunye carbohydrate ukuzila.

Ukukhetha protein

Ukuba usukelo lwakho - elihle, umzobo neyi kunye izihlunu eyomeleleyo isiqabu, ngaphandle ukutya imidlalo unako ukuzenza. Ukuze kuphunyezwe iziphumo ngokukhawuleza kuyimfuneko ukuba siqwalasele ezinye bokuqonda. Ngomhla umbuzo ingaba iproteni kungcono ukuba amantombazana, impendulo ngu: yintloya ziiprotein mxube. Iqulathe elona nani likhulu kwezinto esebenzayo. Ke ukuba uthe ukufumana ibanga multicomponent, ngoko ibhonasi entle, ukufumana iseti izinto eziyimfuneko mkhondo ukuphucula intsebenzo lweembaleki, kwaye akuyi kufuneka ukuba sichithe imali kudla ezongezelelweyo.

Yintloya leeprothini kwabasetyhini ulungile kuba ako ngokukhawuleza kakhulu. Kufuneka kuthathwe kusasa ungatyanga okanye isidlo iiyure 1.5-2 phambi imithambo kwaye ngoko nangoko emva kwayo, kuba imizuzu engama-40. Ngemihla lokuphumla kufuneka Asipheleli ukuba amathamo amabini kudluliswe malunga 8-10 iiyure. Noko ke, ukuba nezifuna iseti ngokukhawuleza kakhulu ubunzima, unako ukuthenga casein ezongezelelweyo protein (ixesha elide) basela nje kokuba lokulala. Ngoko ugcine izihlunu zakho ngenxa yokuba umzimba imali eyongezelelweyo make-up ebusuku.

balawule

Leeprothini amantombazana elinokuba stimulator yokukhula izihlunu kunye sokukhuphela namanqatha. Ngokusekelwe kule njongo, kuyimfuneko ukuba umthamo ngokuchanekileyo lolu shicilelo. Ithamo yemihla ngemihla kwiproteni ye intombazana, uxakeke unpicked yi-1 gram nganye ubunzima bomzimba kg. sonke isixa-protein kufuneka abe ngaphezulu kwe-25-30% iimfuno caloric zakho zemihla ngemihla. Kwakhona musa ukulibala ukuba uninzi acid kufuneka ukufumana ukutya. Ngenxa yoko, usuku kufuneka athathe hayi ngaphezulu kwe 30-35 iigram powder, iiproteni eseleyo kufuneka ziphele nokutya (amaqanda, itshizi, ubisi, inyama).

Iiproteni ukuba abasetyhini ukunciphisa umzimba kufuneka ube ukuya ku 40-45% ukusebenzisa osidingayo imihla ngemihla, ukuba amanqatha intsalela. Isixa carbohydrate kufuneka kuncitshiswe. Ngoko ke, ngosuku kuya kufuneka malunga 50-60 grams.

Imithetho nokulungiselela kunye nokugcinwa

Kuba digestibility kakuhle imveliso kuyimfuneko ukulungiselela kakuhle. Lolona hlobo luqhelekileyo ukusebenzisa lo additive kukho angcangcazele ziiprotein. Kukho iweb eninzi iresiphi, kodwa isiseko bonke phantse efanayo.

Kuza kufuneka umgubo ngokwayo, ubisi ephantsi-amafutha (kubanda ngokuyimfuneko) kunye banana. Xuba zonke izithako kwi blender azonwabele. Le nomnikelo zingagcinwa kwi efrijini ithuba elingekho ngaphezu kosuku. Iresiphi unako zinokwahluka cream, curd, abelungu iqanda, amaqunube kunye neziqhamo. Protein, exutywe namanzi, kunokugcinwa ngenxa ixesha elide, oko singalahlekani nayiphi na incasa okanye iimpawu luncedo. Eyona nto ibalulekileyo kukuba ulwelo wayesoloko kubanda. Ukusuka lobushushu eliphezulu iproteni nezibaya, kwaye esichengeni ukuze bonakalise imveliso.

Ubungqina obubonakalayo buxela

Njani luncedo leeprothini amantombazana? Ukuphonononga zingafunyanwa zombini HIV kwaye akunjalo. bagcine nje idosi isicelo imithetho, ngelixa iziphumo ezibi kube lula iphetshwe.

Xa intombazana ingathatha protein:

• Xa ukwenza naluphi na uhlobo lezemidlalo.
• Xa ukusebenzisa okukhulu ejimini kunye ubukho umthambo anaerobic.
• Ukwandisa isiqabu of mass kwezihlunu.
• Ngokusebenzisa amandla enzima kakhulu emzimbeni emsebenzini okanye ekhaya, xa kusasa uzive "ubuthathaka kwezihlunu." Kulo mzekelo, neprothini kuya kunceda ucime ukuswela protein.
• Xa mass intswelo oyingozi okanye unyango anorexia. milk protein kunokunceda kancinci ukuya ukutya eqhelekileyo.
• Ukunganyamezelani ukudla protein (inyama, amaqanda, intlanzi). Kulo mzekelo, kuba qethe ngempumelelo kufuneka umthombo protein.

Xa akukho mfuneko ukwenza protein:

• Kuba izifo wesibindi nezintso kakhulu.
• Xa laktoneperenosimosti (Noko ke, unako ukunika bakhethe iqanda okanye kwiproteni ye-soy kule meko).
• Xa izifo lwesinye womchamo.
• Ukuba Uyagula, ephuma emlonyeni wakhe, kwakukho nevumba ammonia, kufuneka ngoko nangoko bayayeka ukuthatha iprotheyini okanye ngesiqingatha ithamo yokusebenzisa yayo.