Ukupheka iiprotheni ekhaya? Iyintoni ukusetyenziswa kwayo?

Yenza iprotheni ekhaya unokucinga. Yonke into efunekayo kule nxalenye yezona zinto ziphambili zesiphuzo ngokwayo kunye nomnqweno omncinane. Ukwenza ekhaya, umntu ngamnye ufumana amanzuzo amaninzi ngeyodwa: ukuzithemba kwe-100% kumgangatho weemveliso, ukuthengisa okuthelekisayo kwemveliso kunye nokukhetha okuthandayo. Iiprotheyini ekhaya ziya kuba luncedo kuphela kubadlali, umzimba wabo ufuna rhoqo ukwanda kweprotheni, kodwa kunye nabantu abaqhelekileyo, kuba i-cocktail ingaba neivithamini ezininzi. Ukongeza kule ngenelo, unokwazi ukwahlula isivini esikhulu sokupheka. Abakhi bezakhiwo, njengomthetho, badla iprotheni ephakamileyo ephuma kubavelisi abaziwayo, kodwa abaqalayo bangenza ngaphandle kokuzenzela.

Ungadla i-cocktail nganoma naliphi ixesha: ekuseni, phakathi kokutya, ngexesha lokulala, ngaphambi nangemva koqeqesho (kubadlali). Iiprotheyini ekhaya ziya kuba yindlela efanelekileyo kakhulu yokutya kwasekuseni, kuba emva kokulala, umzimba uya kufuna iimveliso ozichithayo ebusuku. Ngokufanelekileyo uza kuthatha isiselo ngaphambi kokulala, ikakhulukazi i-casein, enesikhathi eside sokutya. Oku kukuqinisekisa ukuba umzimba wakho awulambile kakhulu ngexesha lokulala. Kwaye, ekugqibeleni, okokugqibela: oku kukufumana ngokwenene kulabo abaphungula ubunzima, kuba i-300-400 igrama ayinayo imali eninzi yeekhalori, kodwa ivakalelo lokuzalisa liza ngokukhawuleza. Ngoko, masiqhube phambili kwii-cocktails ngokwazo. Bapheke ngokubetha phantsi zonke iimveliso kwi-blender.

1. Inombolo yekhocktail 1 - iresiphi A. Schwarzenegger:

• Enye inkukhu yeqanda;
  
• 2 iikomityi zobisi obumhlophe;
• Iinqumpu zeekhemu ze-ayisikrimu;
• Banana okanye ezinye iziqhamo ukunambitha.

2. Cocktail №2:

• Nasiphi na isithelo esitsha;
• 300-350 amagremu weerusi / ubisi;
• Itafile 2-3. Iipuni ze-cottage cheese;
• 1-2 amaqanda;
• Iimbumba ezincinane zeqhwa.

3. I-Cocktail №3 - iresiphi kaSteve Reeves:

• 2-3 isipuni Ubisi obomileyo;
• I-400 ml isicwilisi se-orange;
• Maqanda 2-4;
• 1 ibhanana;
• 1 tbsp nganye. Ubusi kunye ne-gelatin.

4. I-Cocktail № 4:

• 250 ml yobisi;
• 1 ibhanana;
• I-yogurt encinane;
• I-oat flakes (i-2-4 tablespoons);
• 50-100 amagremu e-ayisikrimu.

5. I-cocktail № 5:

• 200-300 ml yobisi;
• 50-100 amagremu e-blueberries;
• 1/2 indebe ice cream;
• 2 tsp. ICocoa powder.

6. I-Cocktail № 6:

• Ijusi le-Orange - 200 ml;
• I-fat-fat cottage cheese - 50 g;
• Isiqingatha sebhanana;
• Ishokoleta okanye i-cocoa - i-25 grams;
• Jam - 1 tsp

Le iipenki zenziwe ngezandla zakho nasekhaya. Ngokuqinisekileyo, kwithuba elinye kuya kuba kakhulu, ngoko kungcono ukunweba i-2 okanye i-3 reception. Ukongeza kwimiqulu yamaprotheni ephakamileyo, iziphuzo ezinjalo nazo zininzi i-carbohydrate, ezithe zavelisa iziqhamo kunye nezinye iiswidi. Ngoko ke, ukuze ungakhuli ukuqina, kufuneka uqaphele ngakumbi. Kufuneka kwakhona kubhekiswe ukuba ezininzi zee-cocktails (eziphekwe ekhaya kwimveliso yemvelo) zisekelwe kubisi kunye ne-cottage cheese, eyimithombo yecalain. Ukuze umntu onomdlalo onje isiselo ngaphambi kokuba emva koko emva koqeqesho akayi kunceda, kuba, njengoko kubhaliwe ngasentla, unesilinganiselo esiphantsi sokufana. Abadlali bebhola kufuneka ngeli xesha basebenzise i-whey protein.

Apha, kwaye ingxaki ivela - i-protein ye-whey ekhaya ayipheki. Kakade, ukuba ne-KSB (i- whey iprotheni igxininisekisa ), unokukwazi ukujamelana nalo msebenzi ngokulula. Nangona kunjalo, kwivenkile yesigcawu okanye esitolo asinakukufumanisa, kuya kufuneka uyilile. Ixabiso le-KSB eRashiya lisukela kuma-ruble angama-600 ukuya kuma-800 ngeekhilogram. Ukuba ufuna ukuthenga iprotheni ye-whey evela kumenzi obhalisiweyo, ke ulungiselele ukuqoqa i-900 kunye neeruble ngaphezulu ngeekhilogram.

Ewe, loo mntu olula, iprotheni ekhaya i-godsend, kodwa akunakwenzeka ukunceda umdlali wezemidlalo, ngaphandle kokusetyenziswa ngaphambi kokulala. Umxholo wekhalori wezona nkcazo zingentla zingadluli i-700 kcal nganye ilitha nganye, ngoko musa ukubeka ubunzima obukhulu kubo. Nangona kunjalo, kungcono kunokusela okufanayo 0.5 ilitha ye yogurt, kunene? Iiprotheyini ekhaya zingaba luncedo kubantwana ngenxa yento ephakamileyo yamavithamini. Ukudla + kunenzuzo - yintoni engcono?