Ngoko, ukuphikisana nokubonakalisa ukuba iprotheni yiprotheni efanayo njengenyama, ubisi, ushizi wekottage, amaqanda, njl, asiyi kuba khona ngoku. Umsebenzi wethu wamanje ukuchaza iirephepheni zokulungiselela i-cocktails kwiprotheni enopompodi, kwakunye neempendulo ezivela kwiprotheyini yendalo (iprotheni), ngaphandle kokusetyenziswa kwezemidlalo.
Ngubani oyifunayo?
Abo bahlala basebenzisa ukutya kwemidlalo, mhlawumbi, umbuzo uvela, kutheni "yenza" iprotheni ekhaya, ukuba ungathenga i powder kwivenkile okanye kwi-intanethi, uhlambe ngamanzi kwaye ujabulele ukukhula kwemisipha. Ukuba loo mbuzo uye wavela kwaye wena, ngoko, mhlawumbi, awunabo kwiigourmets, kwaye ngokwenene kukho abagijimi abafuna kwimidlalo kungekhona nje kuphela umphumo, kodwa kunye nengcamango.
Kodwa, malunga nayo yonke into.
Ukuveliswa kweprotheni ekhaya kuyimfuneko kulabo, emva kokubuya ngokuhlwa kwangoku kusuka koqeqesho, baqaphela ukuba i powder yaphela, kwaye ngoko ke, kuyimfuneko 'ukugxeka' into evela kwimveliso ekhoyo kwiqrijini.
Ukongeza, abo basakholelwa ukuba ezinye "ikhempi" ezifihliweyo kwiipakethi kunye nokubhaliswa "Iiprotheyini" zifihlwe ngokusemthethweni ziya kufuna ukulungiselela iprotheni ekhaya. Abadlali abafana nabo banako, kwaye abanako ukushiywa ngaphandle kwe-squirrel.
Kufuneka nini?
Nangona kunjalo, njengoko kukhankanywe ngentla, unokuxuba nje ukuxuba umgubo ngamanzi kunye nokusela, kuya kuba luncedo ukwazi yonke into yokulungiselela i-cocktail yasekhaya. Akukho mntu kwihlabathi ongenakuthanda "ukunambitha" ubomi ngexesha elide.
- Kusebenza kakhulu ukuba ne- cocktail kusasa nje ngekusasa. Ngethuba lokulala, sasilahlekelwa yi-glycogen, kwaye ukuba akukho nxalenye ebonakalayo enamafutha, umzimba uya kuqala "ukutya" izihlunu.
- Ukuba usebenza, kwaye emva kwangoko emva komsebenzi, khawuleza usebenze, ukutya okupheleleyo / isidlo akusayi kuba nexesha lokutya, kwaye ukuqeqeshwa ngesisu esisongeziweyo akusiyo yonke into efanelekileyo.
- Ngaphambi kokulala, kufuneka unikeze umzimba ngeprotheni, elala kuyo iya kutshabalaliswa ekukhuleni, kuba ukulala yithuba lokuvuselela nokukhula. Kodwa akunakwenzeka ukuba ube yinzuzo kwi-steak idliwe ngaphambi kokulala. Ngoko ke, i-cocktail, i-caloric umxholo we-250-300kcal yindawo eyamkelekileyo.
Recipes
Emva koko, sikunika imizekelo yokupheka kwiprotheni ephelile, kunye neprotheni efumaneka kwizidlo eziqhelekileyo.
Cocktail
Izithako:
- 1 i-spoon ye-protein ye-whey ne-cocoa taste (150 g);
- 500 ml yobisi lobisi;
- Iipakethi 1 ye-cocoa esheshayo "iNesquic" (40 g).
Ukulungiselela
Ubisi olufudumeleyo (alubilisi) luxutywe kunye necocoa kunye neeprotheyini kwaye zixutywe kwi-blender.
Banana cocktail
Izithako:
- 1 i-whey protein kunye ne-vanilla flavour (150 g);
- 2 ibhanana;
- 500 ml ubisi lobisi.
Ukulungiselela
Ubhanana bunqunywe kakuhle, ubisi luvutha, luxutywe kunye neprotheni kwaye luxubha kwi-mass mass.
I-cocktail edibeneyo yeemveliso ezizenzekelayo
Izithako:
- 500 ml yobisi lobisi;
- 2 ibhanana;
- 200 g ye-fat cottage cheese;
- 200 g ice cream;
- 200 g isiraphu ye-chocolate.
Ukulungiselela
Iibhanana zicosa ngokukhawuleza, ubisi obufudumeleyo, udibanise yonke into kwi-blender uze ubethe uze udibene.
Umncinci omncinci
Iprotheni yomgubo yiprothini eqhutywe ukuququzelela ukutyalwa kwesisu. Akunakwenzeka kumgaqo ukwenza loo protein ekhaya. Iingxube zobisi, i-cottage cheese, amaqanda kunye nezinye izinto - zihle kakhulu, kodwa kuthatha iiyure ezimbalwa ukucubungula isisu, njengoko kuthatha ixesha lokubamba ubisi, i-cottage cheese, njl.
Umsebenzi oyintloko weprotheni ephuyiweyo ngumthombo wokukhawuleza weprotheni. Kwaye kuyimfuneko ukuyisebenzisa le propati kuphela emva kokuqeqeshwa kwamandla. Ngamanye amaxesha, zama ukutya ukutya okuqhelekileyo kwifriji yakho.