Wonke umdlali we-novice, owayesandula nje ukugqiba ukuthatha umdlalo wezondlo , unokuhlala ebhekene nombuzo wokutyalwa kwayo, nokuba ungathatha buninzi. Kule nqaku uza kufumana iimpendulo kuyo yonke imibuzo yakho malunga neprotein kangakanani ekufuneka uyenze ngosuku.
Ukutya kweprotheni
Ngokweengcali, wonke umntu ongazibandakanyi kwimidlalo kufuneka adle i-1 g yeprotheni nganye ngeekhigram yesisindo somzimba (intombazana enesisindo esingama-60 kg - 60 iprotheni ngosuku). Ukuba uqeqesho - kufuneka usebenzise iprotheni ye-1.5 g nganye ngeekhigram (intombazana enesisindo esingama-60 kg - 90 grams of protein ngosuku). Abo bathunyelwe ekunyuseni, iprotheni kufuneka ibe ngaphezulu: 2 amagremu kilogram yesisindo somzimba (intombazana enesisindo esingama-60 kg - 120 iiprotheyini ngosuku).
Ngokusekelwe kulo, unako ukubala iprotheni ukuba uphuze ngaphambi nangemva kokuqeqeshwa, kunye nangomhla ngokubanzi.
Ungakanani ukusela amaprotheni?
Ukuze uqale ukuthatha iprotheni kwaye ungalimazi umzimba, kufuneka ukwazi ubunzima bakho, kwaye ubale ngokutya okuphantse kwaye ufumane ukuba uninzi lweprotheni olufumana ukutya.
Kususela kwinani eliqhelekileyo kuwe (indlela yokubala - echazwe ngasentla) kufuneka uthathe inani leprotheni oyifumana kunye nokutya. Kuya kubakho ukucwangcisa nokubala ukutya kwakho okuqhelekileyo kwi-calculator yeekhalori, ezijonga umlinganiselo weeprotheni, amafutha kunye ne-carbohydrate. Ngoko ufumana umfanekiso wakho, oza kukuxelela imali.
Cinga ukuba kwimidlalo yesondlo akukho phrotheni ye-100%-eli nani lisuka kuma-70% ukuya kuma-95%. Ngaloo ndlela, ukuthatha i-100 g yeeprotheyini powder, uya kufumana i-protein-70 -95 ye-protein (cacisa ukubunjwa kwiphakethe yesongezo sakho).
Kulo mbuzo wokusela okuninzi ukusela amaprotheni ngexesha. Inani elipheleleyo kufuneka lihlulwe kwi-4 reception kwaye lizithathe ngokufanelekileyo emini.