Iprotheni yinto ebalulekileyo ekunceda ukulahla ubunzima obuninzi nokwakha ubunzima besisundu. Ukufumana umphumo oyifunayo, kubalulekile ukwazi indlela yokuthatha iprotheni yokulahleka kwesisindo . Ukunamathela kwisondlo esifanelekileyo, ukudlala ezemidlalo kunye nokuthatha imixube yeeprotheyini, unokufikelela kwiindawo eziphakamileyo zokulahlekelwa ubunzima.
Kungcono ukuthatha iiprotheyini?
Okwangoku, kukho imixube eyahlukileyo eyahlukileyo ekubunjweni, kunye nakwizinga lokufana. Eyona ndlela ikhethekileyo yiprotheni yodwa, equkethe amaprotheni angu-90%. Iingcali ezininzi zincoma ukunikela ingqalelo kwiprotheni eyinkimbinkimbi, equka iintlobo ezahlukeneyo zeprotheni, ezikuvumela ukuba ufikelele kwimilinganiselo ngokwemigangatho yokutya. Iprotheni enjalo iya kuphelisa ubunzima obuninzi kwaye iphucule imeko ye-mass mass.
Ungathabatha njani i-whey kunye nezinye iintlobo zeprotheni?
Ukususela ngexesha lokulala umzimba awufumani ukutya, usebenzisa i-glycogen kunye nama-amino acids, eziqulethwe kwiimisipha, ukugcina umsebenzi obalulekileyo. Ukuthintela ukutshatyalaliswa kwabo, kubalulekile ukuthatha inxalenye yeprotheni emva kokuvuswa. Ngenxa yale nto, kuyimfuneko ukuthatha iprotheni ye-whey, ezalisa izihlunu ngejubane elikhulu. Ukuqinisekisa ukukhula kobutyebi bomzimba, kuyimfuneko ukutya inxalenye yeprotheni (15-20 g) phakathi kokutya okuphambili.
Ukufumanisa indlela yokuthatha i-whey protein yodwa kunye nezinye iindlela zokukhetha ukulahlekelwa kwesisindo, akufanele uphephe umfuno wokufumana umthamo phambi koqeqesho. Kungcono ukusebenzisa iprotheni ye-whey, ukuyithatha i-30 min. phambi kweklasi. Emva kokuqeqesha, kubalulekile ukubuyisela izihlunu kwaye zizalise ngezinto ezincedo, ngoko ke inxalenye yeprotheyini iyimfuneko. Ukuqinisekisa ukuba ngexesha lokulala umzimba awubhubhisisi ubunzima bemisipha ukufumana izinto eziyimfuneko, inxalenye yeprotheni kufuneka ingene emzimbeni ngaphambi kokulala. Kukulungele ukukhetha ubisi okanye iprotheni.