Indlela ukupheka neprothini neentshukumo ukukhula imisipha kuphela

Ukuze ube namandla, ukuphucula uyafaneleka kwaye sifumane ubunzima kwezihlunu kuyimfuneko, nabani na unako ukwenza abanxibe impahla okanye powerlifting. Kodwa eminye imisebenzi phantsi inkqubo, obonelela enzima, ukuzilolonga maxa wambi bekudina ekukhuleni imisipha oluzinzileyo akwanelanga. Oku kufuna ukuba umgangatho ophakamileyo weeproteni emzimbeni, nto leyo ukubonelela milk leeprothini ukukhula kwezihlunu.

Protein okanye shake iproteni ugcina kwinqanaba eliphezulu kumzimba protein, lula yaye ngokukhawuleza zifunxe kudaleke ukunyuka rhoqo mass kwezihlunu.

Yintoni angcangcazele protein?

cocktails protein ukuze iseti ubunzima ngumxube equka iiprothini, isitatshi, amafutha, iivithamini kunye siphande izinto. Apho protein wesithako engundoqo ye cocktail, yi-80% yabo nokwakheka iyonke. Awonayo iiproteni cocktail olufunyenwe amaqanda, yintloya, soy okanye ezinye iimveliso zezityalo.

Kakade ke, neprothini lunokufumaneka ukutya, kodwa, okokuqala, ukunika ithamo eyimfuneko kuyo, kufuneka ukuba zidle ezinkulu protini. Okwesibini, protein ekutyeni kudliwe ukuba kwetyiswe nzima elide. Okwesithathu, ukuquka milk protein nezinye izinto eziluncedo inenzuzo umzimba.

cocktails neProtheyini ezikhethekileyo ukukhula imisipha, eziquka kunye neeminerali kunye izakhiwo afikelelekayo, ukunceda kubuyekezelwe ilahleko neetyuwa ukuba kwazona abilele emzimbeni. A imali encinane ngamanqatha kunye carbohydrate kuquka sucrose kunye fructose, kuloo mxube inegalelo umxholo wayo caloric. Ezi cocktails kuthiwa amandla okanye Gainer.

Indlela ukuthatha angcangcazele protein?

Ngokuqhelekileyo, iproteni neentshukumo uthabathe lokukhula imisipha kabini, phambi kokuba kuqale yoqeqesho imizuzu engama-40 emva kokuvalwa kwalo emva kwemizuzu engama-30. Le imo ukufumana kufuneka zilandelwe ngqo. Emva cocktail phambi kokuqalisa noqeqesho kufuneka ngokuyimfuneko kuqondwe ngokupheleleyo. Iinzuzo uphuza kwi imithwalo emzimbeni akumi yokuba indawo ngempumelelo inyama, iimbotyi okanye itshizi, anemifanekiso emininzi protein, kodwa elinzima phezu isisu. Ngako oko, abadlali babo musa singacebisi ukutya phambi kweklasi.

Emva koqeqesho, umzimba ingakumbi yondele iimfuno protein, ndasela cocktail ikhuthaza nje ukukhula kwezihlunu esebenzayo.

ngaba ufuna Xa angcangcazele protein?

Iproteni neentshukumo ukukhula imisipha ngokuyimfuneko kufuneka iimbaleki ngexesha ukusebenzisa elide. Cishe ithuba kuphela ukunika umzimba wakho zonke ngaphandle ko uqeqesho kwakufuneka kweziyobisi. umxube protein kunciphisa ekhathala kwaye kunciphisa womdlali ngexesha ngokululama kwayo.

Useful cocktails enjalo uhambo olude, xa iintsuku ezimbalwa asikuko ukuba nidle ukutya okuphekiweyo. Nangona kunjalo, kufuneka kukhunjulwe ukuba endaweni ukutya okunesondlo le zokuphehla amandla akakwazi.

Indlela ukupheka angcangcazele protein?

Kakade ke, Ithatyathwe emigutyeni yonke iiproteins zingathengwa ngaphandle ishelufu okanye ifomu powder in. Kodwa kusenokwenzeka ukuba alungiselele kwikhaya angcangcazele protein. Kudla kulungiselwe ngokusekelwe ubisi, okanye isiselo iyogurt, ukongeza cottage samasi okanye egg elimhlophe. Xa indima carbohydrate source inokuba ubusi okanye neswekile, kunye namafutha kubalulekile zingafumaneka kwi namafutha omnquma. Ukuba ongezwe kuyo ngomxube namaqunube okanye iziqhamo, wena ufumane ukusela kakhulu. Lungisa cocktail ngenxa yokuba ukusetyenziswa kwayo ngaxa lithile mayingadluli grams 300.

Noko ke, umntu kufuneka akhumbule ukuba ekutyeni yethu kufuneka ibe elungeleleneyo, kwaye babandakanyeke umxube iproteni ayikho imfuneko. Kakade ke, akukho mfuneko yokuba ungaboyiki, kodwa sibe protein kwemfuneko umzimba kunokubangela izifo ezahlukeneyo, ezifana sifo. Ngoko ke, konke okusemandleni ukuba encinane.