Konke okufanayo, akukho konke ukutya okukhawulezayo okubi! Kukho indlela enkulu yokugcina ixesha ekuphekeni, kwaye ngokufanayo, kwaye usaphila. Indlela yokuphuma kwimeko yomntu ohlala ngokukhawuleza wangekhulu lama-21 iya kuba yindlela yokupheka kwiprotheni. Ngokumalunga neenzuzo kunye nokulula, sifunda ngezantsi.
IiNzuzo zeProtein Cocktails
I-"pro" yokuqala ngokuphathelele ukuba lixesha lokuba siqaphele iincwadi zokupheka zeprotheyini zeprotheyini ezenziwe ekhaya zithi ezi ziselo ziza kuba zendalo (ngokwezinga lobume bemveliso) kwaye ziya kusifundisa ukuba sidle singaboni kakuhle.
Awunakuze ucinge ukuba uya kuhlonishwa kangakanani xa usela isabelo sokuqala seprotein yakho. Kule nto awuyi kuyeka! Emva kwakho konke, ukuzikhukhumeza kuyona nto ibangela ukuba uqhubele phambili.
Iiprotheni zokugqoka ziyanondla kakhulu. Bangakwazi ukukhusela indawo yokutya kwasekuseni (ngokukodwa xa kungekho xesha lamaqanda), isidlo sasekuseni sesibini (ukuba usebenza ekhaya), okanye i-snack (ingakumbi ngaphambi kokuba uqeqeshe ukuqiniswa).
Kodwa, nangona bokuba banondla, i-cocktail ayigxininisi ngokupheleleyo umgudu wokutya. Uza kuba ugcwele kwaye kulula - oko kufuneka ukuba ulahlekelwe isisindo.
Ukupheka kweeprotheyini ezinqabileyo
Enyanisweni, akukho neprotheni yesigxina eshukumisa ukulahleka kwesisindo. Kukho ukuhlaziywa okusekelwe kwiziqulatho sakho. Izithako eziphambili:
- ubisi, i-kefir, i-yoghurt;
- amaqanda abilisiwe;
- i-cottage cheese.
Zonke ezinye ii-berries, izithelo , i-nut, i-bran zongezwa ngexeshana.
Iproteinyini yokutya
Izithako:
- Ubisi olunamanci aphantsi - 100 g;
- I-fat-cottage cheese ephantsi-100 g;
- Iqanda elinyanisiweyo elibilisiweyo - icandelo eli-1;
- amajikijolo - 50 g.
Ukulungiselela
Hlekisa yonke into kwi-blender kude kube lula kwaye ujabulele!
Banana cocktail
Izithako:
- Ubisi olunamanci aphantsi - 150 g;
- iibhanana - iziqwenga 2;
- isinamoni - ½ tsp;
- Ushukela we-vanilla - 1 sachet.
Ukulungiselela
Ukubetha ubisi kunye nobhanana kwi-blender. Yongeza i-vanilla ishukela kunye ne-sinamoni kwi-cocktail eqediweyo.