Indlela ukukhetha ngumgubo protein? Iimpawu isicelo, inzuzo tywaleni, ncomo

Iproteni iyafuneka liqumrhu yonke imihla, kungakhathaliseki ukuba inqanaba lomsebenzi ngokwasemzimbeni. Kakade ke, lo eliphezulu umsebenzi wakho, ingakumbi xa inxulunyaniswa nomthwalo ngamandla, neprothini ngakumbi kudliwe ukukhula kwezihlunu. Olunye kuba lula ukuba badle inyama, amaqanda, yaye yonke into iza kulunga. Nangona kunjalo, zonke iimveliso zokutya, ukongeza protein, ibe nenqatha ngakumbi yaye oko akusoloko enqwenelekayo. Ngale ndlela, imveliso ekhethekileyo i ngumgubo ziiprotein. Nje iglu ezimbalwa ukunika ukukhonza ngokupheleleyo protein, ngaphandle wokongeza i-ons ngohlobo kwamafutha okanye carbohydrate. Oku kunceda ukugcina umzimba phantsi ukutya ngokungqongqo emva kutyando ngexesha ukusebenzisa olunzulu ku ejimini. Namhlanje siye sithethe malunga ukukhetha indlela ngumgubo protein kwaye echaphazela ngayo umzimba wakho.

Yintoni sifuna ukuyisebenzisa?

Lo umbuzo ephambili ukuba umele uphendule. Protein umgubo - hayi kuphela izongezo aokusetyenziswa asetyenzisiweyo naliphi na ixesha ngokwabo. protein ngokugqithiseleyo kakhulu impilo yakho. Ngoko ke ngaphambi kokuba odola cocktail engayiwayo, aqhubeke nokufunda inqaku kude kube sekupheleni. Ngoko ke, kukho izizathu ezininzi ukuba uqale ukuthatha powder protein.

Kwindawo yokuqala, ukuba ucinge ngolo hlobo qatha engqondweni abo ufuna yokutyala mass kwezihlunu. Eneneni, ezi cocktails kakuhle kakhulu ukubuyisa nokwakha kwezihlunu. Ukuba uza kutyelela yokwenza umthambo, oko akuthethi buhlungu ukuyidibanisa otya ngayo. Nakuba kunjalo, kufuneka sikhumbule ukuba lo mxube kufuneka indawo ngokupheleleyo imithombo protini. Oku kuphela xa besitya.

Protein shake ukunciphisa umzimba

Amantombazana, oku iindaba ezilungileyo kuwe. Kubonakala ukuba le khompawundi ziya kuba luncedo nje ilingane lwawamanzi amadoda ukuba kuthi chatha ngokomelela, kodwa - ngoncedo lwabo, uya kuba sihle ngakumbi. Protein olungumgubo nokuncipha ngokuya kwanda ngakumbi phakathi kwabo bagqiba kwelokuba aye ukutya ukunciphisa umzimba. protein Sanele idala imvakalelo kuhluthe kunye kukunceda ugcine umphefumlo wakho phantsi kolawulo. Ukuba imvelaphi yokutya bakhetha ngakumbi wena ubhalisela ejimini, ngoko ke uya kumnika izihlunu isondlo esaneleyo.

umsoco

zokudla Modern baye kwisigqibo sokuba uninzi lwabemi bethu bayahlupheka ukusuka protein intswelo. Ngoko ke, nokuba akuyi ukuya ejimini, ungasebenzisa emigutyeni protein. Iingcali Guest bathi ukuqaliswa rhoqo ezityiwa leyo iza kunceda ekunciphiseni amanqanaba cholesterol, uxinzelelo lwegazi kunye umzimba. Njengoko iibhiya supplement ukutya betshiswa inyama, abantu emva imisebenzi enzima. imixube ezilolu hlobo elawulwa ngokusebenzisa ityhubhu nokuba isifo umkhosi kwesisu ngokuyinxenye baphulukana ubuchule ukufunxa izondlo.

Yimalini protein umgubo nga zidliwe ngosuku?

Lo ngumbuzo onzima. Okokuqala, impendulo ixhomekeke kwinqanaba lomsebenzi ngokwasemzimbeni. Noko ke, nokuba nawe uphile ubomi nje, iiproteins kufuneka buselwe yonke imihla, kungenjalo umzimba uya kuqalisa ukuba bachithe oovimba babo. Kulo mzekelo, izihlunu yokuqala abachaphazelekayo. Noko ke, ukuba ukutya wakho sele zizityebi iiproteni, kuyimfuneko ukuba ubonane nutritionist ngu: Ingaba kulungile ukuba bangene supplement protein olongezelelweyo. Nangona iingxaki ngokubalwa kwemigangatho protein, abaphandi aze luyinto luqikelelo. ekufuneka sizisebenzisile 0.8 grams leeprothini aqhelekileyo yonke ikhilogramu ubunzima. Umzekelo, ukuba nizilinganisele 90 kg, kuya kufuneka 72 iigrem protini. Kwaye lo eqhelekileyo kubantu ukuphila ubomi nje. imithwalo Physical ifuna kanye kabini njengoko protein eninzi.

Ukubala umthamo kangangoko, kufuneka uyazi into enye. 15 Kuphela% lweekhalori akuphelise kuthi iiproteni. I-avareji amandla ukuthathwa 2000 kcal. Ngoko ke, kucetyiswa ukuba usebenzise 75 iigrem protini. Xa umsebenzi eliphezulu komzimba kuyimfuneko ukwandisa eli nani ngesiqingatha. Noko ke, thina ngoku sithetha ukutya eqhelekileyo. Ukuba ufuna ukuba mkhulu okanye, icala, ukuba ukunciphisa umzimba, kufuneka nokunyusa inani lokuthathwa kweqela wakho iproteni nge-40%. Ezi calories extra kufuneka endaweni carbohydrate esulungekisiweyo. Ngoko ke, ukuze kuphunyezwe iziphumo zalo, kuyimfuneko ukuba usebenzise grams 1.6 ukuya 2.5 ngosuku kwekilogram ubunzima bomzimba ngalinye. Ukuba uneengxaki zezintso, ngoko ukunciphisa ukusetyenziswa kwe-1.6, nangona kunjalo, sijongene omnye umsebenzi - ukufumanisa uhlobo protein kufuneka ukhethe into.

egg elimhlophe

shake Iprothini lomgubo eyahlukileyo. umthombo protein equlethwe kuyo, kunokuba soy, iqanda, ubisi. Ngamnye kubo umahluko ukuba bazi ukuba. Ukuba akukho kukwalisa egg elimhlophe, ngoko ke ukhetho ilungele labo baye bagqiba ukwakha izihlunu. Iqulethe iseti epheleleyo asidi kubalulekile acid. Kuxhomekeka umgangatho, ngumgubo ezo sakhiwa isixa esikhulu ngokwaneleyo cholesterol. Noko ke, iqanda abelungu inceda ngokupheleleyo iimbaleki ukwakha nokomeleza izihlunu. Iingcali badla ukhetha le protein, njengoko inika nokukhula esihle.

obisi

It is a iproteni ubhetyebhetye, nto leyo eya kunceda zombini ukuba unciphise umzimba baze bafumane ubunzima kwezihlunu. Le yeyona okunezondlo zonke iiprothini zezilwanyana. Uphethe inani eliphezulu kakhulu digestibility. Uphando lubonisa ukuba iiproteni ubisi zezona ukunciphisa umzimba, kodwa iluncedo yokuphinda kwezihlunu kunye nokunceda nokulungelelanisa ubunzima kwezihlunu entsha. Enye Ububi obukhulu isiqulatho lactose. Abantu abane obisi ukunganyamezelani oku kungabangela iingxaki kunye iphecana zesisu.

Uphononongo lubonise ukuba iiproteni ubisi zezona ndlela ilungileyo sokubuyisela emva umthambo kunye nokutha emzimbeni. Protein powder kwi ekhemesti sifumaneka kuphela ngohlobo cocktails ukulungele-to-ukusela ezahlukeneyo ntlobo. Noko ke, nigweba yi-ncomo kwi lezemidlalo kwiivenkile zesondlo ezizodwa kwaye zingathengwa sitshiphu. Umzimba - iziqhamo okanye berry okubizwa - ungenza wena.

Live Hotmail protein

Ngokusesikweni, ukuba usukelo lwakho - wobuyiselo emva umthambo. Le iproteni ithe yachithwa ngokukhawuleza kakhulu kwaye zifunxwe ngumzimba. Ngokuba iqulathe izinto ezininzi luncedo, kucetyiswa ukuba uwathathe njengoko besitya zokutya. Ixabiso eliphezulu le hlobo iproteni ezimbini bugwetyelwe umgangatho imveliso ngokwayo. Kodwa khumbula ukuba olunesiphumo ubunzima lokukhula imisipha oko kuphela amandla aphezulu omzimba.

buneprotini yemifuno

Amaninzi, isiseko sayo soy. Oku kusingathwa ngendlela ekhethekileyo waza wafumana ngumgubo protein. nokubunjwa kwayo kusondele kakhulu kwiproteni isilwanyana. Noko ke, ayikhuthazwa tu into yokuba abantu. Enoba kwenzeka ntoni na, ukuze zisetyenziswe rhoqo, ekubeni soy iqulethe phytoestrogens. Kuyinto la iiproteni zezona amanani kwindawo yokuqala ngenxa ixabiso layo. Xa nokubuyekezwa, unalungelo lini na ke osidingayo ephantsi, kubalulekile ukuba womdlali. Ke zisasuka - ukunqongophala asidi kubalulekile acid.

Nutrilite

Emarikeni kukho abenzi ezininzi iiprothini. Noko ke, phakathi kwabo nto idume ehlabathini lonke kwinkampani Nutrilite. imveliso powder protein iqale kwakhona ngo-2012. Iyafuna kuyabiza, yaye ngoko nangoko kuphakamisa umbuzo: kutheni ungaziphi into engabizi? Enyanisweni, le mveliso unenani yeenzuzo. Iqulethe iintlobo ezimbini protein: zezilwanyana (milk) kunye zemifuno (soy). Kuye isakhiwo entle kakhulu, mukoobraznuyu. Oku kwenza kube lula ezinyibilikayo nje kuphela ngamanzi kodwa iyogurt.

Le iproteni iveliswa ngaphandle neencasa, oko kukholekileyo kakhulu. Nayiphi na isongo udiniwe ngokukhawuleza ugqiba kwembiza. Apha ungadibanisa ubusi lakho okanye koko. Kwiphakheji kukho yokulinganisa icephe Ukugunda kakhulu. Idosi enye iqulathe kwisithathu imfuneko ngemihla protein calories 36 kuphela - malunga kangangoko isaladi ye beetroot. Plus okuba konke oku igama lenkampani ngokwayo. Ekuvelisweni ukusebenzisa imichiza, idayi kunye kwisigcinakaliso. Xa nokubuyekezwa zokudla, le yeyona ndlela ilungileyo kuba idibanisa iingenelo bonke abanye.

reverse side

Admission protein buphindeke kabini. Namhlanje akukho isondlo imidlalo kuphela, kodwa besitya abo yaye zityebisa umzimba kunye asidi kubalulekile acid. Kodwa andiqondi noko ukuba kwanele ukwenza ngumgubo ukuba ulahlekelwe umzimba okanye ukwakha izihlunu. Ngaphandle ukusebenza uqeqesho oluphuculweyo ayiyi kubakho. Kubathandi yokuphila isixando kukho ukhetho - ukuthatha protein endaweni isidlo, ngaloo kulungelelaniswa kokusetyenziswa calories. Oko kukuthi, imveliso esebenza njengendlela umlomo indlala kwaye enika ithuba lokuya kwi ukutya.

Kodwa umlinganiselo protein ukuba batye ukutya kufuneka ngokungqongqo kulawulwa ngugqirha wakho. izinto protein kwemfuneko ezachaphazela nezintso nomhlehlo wesibindi, kwaye isiphumo a ukunxila jikelele eziphilayo. Xana ofuna ukufika kwiproteni akuzange kubangele umonakalo, simele siqonde kakuhle.