Iprotheni iqukethe i-amino acid ezithatha inxaxheba kwiinkqubo ezibalulekileyo zokuxuba, kuquka ukutshisa kweoli. Igalelo eliphambili le-supplement lijolise ekunyuseni nasekubuyiseni ubukhulu bomzimba. Ukuze ufumane iziphumo, kufuneka ukwazi indlela yokusebenzisa iprotheni ngokuchanekileyo, ngaphandle koko ukumkelwa kungabalulekanga kwaye kuyingozi. Kuze kube yimini, kukho imigaqo emininzi ebalulekileyo ekufuneka iqwalaselwe ngokuqinisekileyo xa ithabatha ukutya okuncedisayo.
Okokuqala, sincoma isizathu sokuba siphuze iiprotheyini kumantombazana, oko kukuthi, zeziphi iziphumo zolu longezelelo. Ukondla okongezelelweyo kwama- amino acids kuyimfuneko ukuba umntu usebenze ngokusemthethweni kwimidlalo okanye ukuqeqeshwa kwamandla ukususela kathathu ngeveki. Iiprotheyini ziya kuba luncedo xa injongo yoqeqesho kukufumana ukukhululeka komzimba. Kunyanzelekile ukuthatha ii-amino acid ezongezelelweyo xa umntu engathandi iimveliso zeeprotheni.
Ukusela njani iprotheni ngokufanelekileyo ukuze ulahlekelwe isisindo?
Kubalulekile ukuba ungasebenzisi ii-regimens ezikhoyo kwaye ubale umlinganiselo ngamnye. Ukongezelela, kuyafaneleka ukuba sicinge ukuba ngaba kukho ukuchasene nokuthatha isongezelelo, umzekelo, isifo sesifo okanye ukunganyanzeliseki. Ukuze ufumane ukuba uphuze kangakanani iprotheni, sebenzisa ifomula elula yokubala: kufuneka uthabathe i 1.8-2 g yeprotheni kuyo yonke i-1 kg yesisindo sakho. Ngokomzekelo, kwisisindo esingama-65 kg ngosuku, i-117-130 g yeprotheni kufuneka ifumaneke.
Imithetho yendlela amantombazana atywala ngayo iiprotheni:
- Inani elibalwa imihla ngemihla lokufakelwa kokutya kufuneka lihlulwe libe ngama-2-3 amanani, kodwa kubalulekile ukuqwalasela ukuba ngexesha elithile emzimbeni akufanele lifumane ngaphezulu kwe-30-40 g yeprotheni. Kule meko, ungalibali ukuba iphrotheni ingena emzimbeni nasekudleni.
- Ngomhla weeklasi kuyacetyiswa ukuba usebenzise isahlulo seprotheyini ekuseni, ukwenza i-cocktail ecolileyo ye powder.
- Iiprotheni zokugcoba kufuneka zixiliswe ngaphambi okanye emva koqeqesho, kodwa ukuba zifunwa, idosi inokwahlukana ibe ziqendu ezimbini.
- Ngeentsuku zokuphumla, i- protein ye-cocktail kufuneka inxiliswe endaweni yokutya okanye i-snack. Oku kucinga nje ukuba ngeli xesha umlinganiselo we powder u-50% wesiqhelo kwimini yoqeqesho.
- Kubalulekile ngexesha lokungeniswa kwezongezo zokutya ukuze kugcinwe ukulinganisela kwamanzi, ukuchitha umthamo wamanzi ngosuku. Kubalulekile ukuba umlambo awuhlali emzimbeni kwaye ubangele ubuqhophololo.
- Kungcono ukhethe iprotheni ye whey.