Ukuphumelela ukulahlekelwa isisindo, okwaneleyo ukutya kunye nokuzivocavoca rhoqo. Ukwenza ukuba iphumelele ngakumbi, unokongeza umdlalo wezondlo zokutya - ngoko ke ukubunjwa kwe-muscle kuyakhiwa ngokukhawuleza, kwaye xa iphesenti yayo emzimbeni inkulu kakhulu, umzimba uchitha amandla amaninzi kwimisebenzi ebalulekileyo kwaye igawula ngokunyanisekileyo izicubu ezinamafutha. Kule nqaku uza kufunda indlela yokuthatha iiprotheni kumantombazana.
Iprotheyini ichaphazela njani amantombazana?
Iprotheni yiprotheyini efanayo efumaneka kwenyama, ubisi, amaqanda. Itholakala kwimveliso yemvelo, eyenza sikwazi ukuthetha ngokukhuseleko kwayo ngokupheleleyo.
Esikhundleni semidlalo yokutya, unokwandisa inani leeprotheni ekudleni. Kodwa cinga, ukufumana i-30 g yeprotheni, ukusuka kwisahlulo esisodwa se-cocktail, kufuneka udle i-steak efanelekileyo okanye amaqanda ama-3. Yaye ukuba uyayicinga ukuba intombazana edlala kwimidlalo, isidingo seprotheni - i-1.5 gram nganye kilogram yesisindo sayo (oko kukuthi, kwintombazana enesisindo esingama-60 kg - 90 grams of protein), lo mfanekiso ongathandabuzekiyo. Ngoko, umzekelo, enye intombazana enesisindo esingama-60 kg ngosuku kufuneka idle amaqanda ama-9 okanye ama-steaks amakhulu amathathu, enengxaki. Thatha i-2-3 servings ye-cocktail, ngokomthetho, kulula. Ukongezelela, kunomlinganiselo omncinci wokungcola, okuvumela ukuba kungabikho ukunyusa ukunyuka kwamafutha.
Iiprotheni zokukhula kwamantombazana amancinci
Ukudla rhoqo kwiprotheni ixesha elide kunika umvakalelo wokunciphisa umzimba kunye nokunciphisa ukutya, nto yenye yezona zinto zibaluleke kakhulu kunye neziphumo "ezibi".
Ngaloo ndlela, ukuyeka i-sweet, fatty, ephucukileyo, kunye nokuthatha iintsuku zokuqeqesha iprotheni, nayiphi na intombazana inokunciphisa ubunzima. Ngokuqeqeshwa kwamandla osebenzayo, kunengqondo ukusebenzisa i-whey yodwa emva kokuqeqeshwa, kwaye ngeentsuku apho uqeqesho alufumaneki, unokubeka endaweni yokutya e-1-2 ngengxenye yeprotini ye- casin , echithwa ngokukhawuleza kwaye idala ngokuqinisekileyo ukuvakalelwa.