Cocktails inzuzo weight.

Cocktails inzuzo ubunzima - iziselo sayo, nto leyo natyetyiswa kakhula njengeprotini. ngokwakho ukuba ungenza ekhaya, yaye kuya kufuneka ukulungiselela imveliso kakhulu elula, okanye ukuthenga umxube ekhethekileyo omileyo tywala idaliwe kuzo.

Nangona kunjalo, le cocktails ngenxa yenzuzo ubunzima kufuneka zithathwe ngononophelo, njengoko kukutya kakhulu protein ndinise elidlulileyo emzimbeni. inxalenye okunikezelwe kwakufuneka ukucwangcisa ubunzima neprothini afumane ukutya yesiqhelo yemihla ngemihla, yaye ezinye - kunye cocktails.

Cocktails inzuzo weight. zokupheka zokupheka

• shake protein

Ukulungiselela simswelise uya kufuneka: 100 grams samasi, ml 250 zobisi, a banana.

Ukuba unayo blender, le cocktails akayi kuthatha ixesha elide. Nje ke phantsi zonke izithako angasentla blender kwaye phehla kakuhle. Enyanisweni, ukuba akukho blender, kuqala esila curd (okanye ukuthenga esikhethekileyo "ulwelo" cottage netshizi) kwaye ufake kulo ubisi. Banana wasenzela uthango, kwaye zihlanganise ubisi kunye umxube curd usebenzisa lokuxhuba. Le unikwa ukulungele.

• Cocktail inzuzo weight. Iresiphi isiraphu neziqhamo

Ukuze alungiselele eselwayo, thabatha 50 iigrem itshizi, ml 250 zobisi kunye iqanda nye, ezi 2 isiraphu (iziqhamo).

Xuba ubisi kunye curd ukwenza oluludaka efanayo. Yongeza protein, a iglu ezimbalwa isiraphu iziqhamo baxhaya kakuhle kwakhona. Le unikwa ilungele ukusetyenziswa.

Cocktails inzuzo ubunzima kwaye ingalungiswa ngobisi womile. Ukudala isiselo enjalo kufuneka iiproteni amaqanda amabini, 200 ml yamanzi, balondoloze kunye amacephe ama-2 zobisi olungumgubo.

Zonke izithako zibekwa kwindawo blender kwaye phehla kakuhle. Cocktail ilungele ukusetyenziswa!

• cocktail iziqhamo

Izithako: iityhubhu ice (iziqwenga 3), 280g amanzi abandayo, amaqunube 5 istrawberry entsha, 70 iigrem iyogurt (non-amafutha, kunye neswekile), 50 iigrem melon, isikwe iityhubhu ezincinane, iiproteins umgubo (2 amacephe).

ukulungiselela:

Wokuxova kwi-high speed eyo ice. Nciphisa isantya kwaye dibanisa kwisingxobo ngumkhenkce, iziqhamo kunye iyogurt. Beat cocktail de kube nokwakheka yohlobo olunye afefe kwi ngumgubo protein.
Le unikwa okunene sewulungile wona, iqulethe kilojoules 220, 34 grams carbohydrate, 20 iigrem protein aliqulathanga amafutha.

• Cocktail ne cream

Ukuze alungiselele ukukhonza enye yesiselo, thabatha creamer (2 amacephe), ikofu eyomeleleyo (200 ml), iityhubhu ice 6, ekoko umgubo (1/4 iitispuni), amafutha itshokolethi iyogurt (isiqingatha iglasi), iiproteins umgubo (icephe) .

ukulungiselela:

Ngokwahlukeneyo, uyipheke ikofu uzidibanise obambeleyo cream. Emva koko, baluphose ikofu ibe blender, ibuye kulengqele ukuxuba izinto. Emva koko ukongeza iyogurt, ikoko, neprotini umgubo, tyakatya omncinane yaye ukulungele cocktail!

Ukuze kuphunyezwe iziphumo ezingcono, kufuneka ulandele iingcebiso ngokutya efanelekileyo.

Ukutya ukuze umzimba

Yokudla ngemihla kufuneka iquke inkuku, kuba ako kakuhle umzimba iqulethe isixa enkulu kangangoko le protini.

Yitya eluhlaza amaqanda soft-ebilisiweyo, uze upheke kubo imizuzu engekho ngaphezulu kwe-amathathu, badle amaqanda kathathu ngemini.

kuluncedo kakhulu low-fat cottage itshizi, ukuba ukongezelela ukutya kwabo protini.

Ubisi kufuneka agqitywe kwaye nenqatha, kuya kuba kuhle ukuba ilingane-1.5 ekhulwini ubisi iqulathe izakha, amafutha kunye neeproteni ezininzi ngokwaneleyo.

yonke imihla ifuna ukutya salads yemifuno, enxibe ioli yemifuno, kuba ziqulathe Vitamin E iyazingenela iinkqubo pathways ibakho emzimbeni.

Musa ukulibala malunga ulwelo kufuneka asele iilitha ubuncinane ezimbini zamanzi ngosuku.

Iskimu amandla eliqikelelwayo evumela ukuba mkhulu ngokukhawuleza.

1 Breakfast: cereal, abilayo ubisi (100g), 2 amaqanda semzini 20 g iziqhamo eyomileyo.

2 B: 200 iigram samasi, enye ibanana, 20 grams eyomileyo iziqhamo, 30 grams amantongomane.

Isidlo sasemini: 200 grams intlanzi okanye inyama, 100 grams pasta, 100 grams zemifuno ebilisiweyo okanye yathamba.

Dinner: 150g yentlanzi okanye inyama, 100 grams zerayisi, 100 grams zemifuno (ebilisiweyo okanye iyabiliswa), enongwe itispuni ze-oli yemifuno.

2 isidlo: 500 grams iyogurt kunye banana.

umxholo Caloric yokudla ka-2800 kcal. Break phakathi izidlo kufuneka ube malunga neeyure ezintathu.