Ukuze ukwazi ukufumana umphumo osisiseko kwi-additive omele ukwazi ukuba ungathabatha njani iprotheni ngokufanelekileyo. Iingcebiso eziboniswe kwiipakethe zinkimbinkimbi azisoloko zihambelana nokunyaniseka.
Kulunge nini ukuthatha iprotheni?
Ukuba usanda kuqalisa ukuthatha iprotheni ngoko kukulungele ukugcina le rejimeni elandelayo: thabatha iprotheni ekuseni, ngaphambi nangemva kokuqeqeshwa, kwaye ngokuhlwa. Thatha i-30 gram yeprotheni emva kweyure emva kokuqeqeshwa ukulungisa iimbumba zomzimba. Kusasa, kufuneka kuthathwe ukubuyisela okubizwa ngokuba yi "protein window", nangaphambi kokuzivocavoca, isongezelelo sesondlo siya kunika amandla namandla. Ukuba awukwazi ukuqhuba umsebenzi namhlanje, sebenzisa iprotheni ukugubha phambi nangemva kwemini.
Ziziphi iindlela zokuthatha iiprotheni?
Iingcebiso eziqhelekileyo - kunye nesongezo sokufumana iprotheni engama-25% iyimfuneko. Kodwa ukuba uqeqesho luba nzima, inani lokuxhaswa ngokuyimfuneko lingaqhubeka. Musa nje ukuyithwala, kungenjalo endaweni yokulungileyo uza kuzisa umonakalo emzimbeni.
Ufanele uthathe iiprotheyini?
Iiprotheyini zinokuxutywa kunye nejusi (kuphela kungekhona ngeelitrus), ngobisi, kunye namanzi. Konke kuxhomekeka koko ekugqibeleni ufuna ukufumana, i-protein ye-cocktail okanye iprotein-carbohydrate complex.
Iyintoni i-protein ye-cocktail?
Ngokwenene, ukubunjwa kwale cocktail kuquka iiprotheni kunye ne-carbohydrates, ezinye izongezo zithembele kumenzi. Ngoko ukwenza i-cocktail edibeneyo kuyo yongeza iivithamini kunye neemaminerali, nangona isistim se-muscle asibalulekanga kakhulu.
Ukuhlanganiswa kuphela okuchanekileyo yiprotheni kunye nama-amino acids , njengoko kunceda ukukhawuleza ukuxhomekeka kwiprotheni nokwandisa ubunani bayo bendalo. Ngoko ke, akunamsebenzi ukuthatha iprotheni eyinkimbinkimbi kunye neemaminerali kunye namavithamini ukwenzela ukufumana imisipha, zongezwa kuphela ukwenzela ukwandisa intengo yesongezo sokutya. Oku kuya kusebenza ekudaleni, kuya kunceda umzimba kuphela ukuba kwimizuzu enye kuya kuba malunga no-15 g, kwaye eqinisweni kuluhlu olunzima malunga ne-1 g, engabalulekanga.
Iimpawu zomdla
Abavelisi bazama ukuhlukana kwemveliso ngefrikansi ezahlukeneyo. Izithako ze-Berries-fruit are not popular, ngenxa yokuba zinomdla weekhemikhali, abaninzi abagijimi banika umdla wabo kwi-chocolate kunye ne-vanilla, kuba abalimi abanomdla basebenzisa imveliso yemvelo. Abadlali abaninzi baninzi bakhethe iiprotheyini ngaphandle kwamagqabantshe, kuba bacinga ukuba le yechematic extra.
Indlela yokuthatha iprotheni yokulahleka kwesisindo?
Ukusetyenziswa kweprotheni yokulahlekelwa isisindo kuku:
- Thatha iprotheni emva kokuzilolonga, kuba iya kuthintela ukutshatyalaliswa kwezicubu zomzimba kunye nokulwa
amafutha. - Iiprotheyini ziya kunciphisa ukutya kunye nesidingo sokutya. Ngako oko, izabelo zakho ziya kuba zincinci, oko kuthetha ukuba awuyi kufumana iikhalori ezaneleyo.
- Ukuba uthatha iprotheni emva kokuqeqesha kwaye ngaphambi kokulala, i-metabolism iya kuphucula, kwaye ngexesha lokulala umzimba uya kuqhubeka udla iikhalori.
Yintoni engcono ukuyenza?
Akukhuthazwa ukusebenzisa iprotheni ngaphezu kwesiqhelo, kuba akusayi kubakho inzuzo kule nto. Yonke iprotheni eyongezelelweyo oyisebenzisayo iya kuphuma emzimbeni. Ngoko ke, landela zonke iziphakamiso zokusetyenziswa kwaye ungadluli umgangatho. Kwakhona, ukuthatha iprotheni ngexesha okanye emva kokutya akuyi kuzisa nayiphi na iphumo, kwaye ayikwazi ukufakwa emzimbeni. Ngokuqhelekileyo, iprotheni igalelwe iiyure eziyi-8, ngoko kaninzi ayinakuqonda ukuyisebenzisa. Inani leprotheni oyifunayo lixhomekeke kubukhulu bomzimba wakho.