Vatambi vakawanda vanononoka nemitambo yekudya . Izvi zvinowanzoitika nekuda kwekuti, kuburikidza nekusaziva, vanovhiringidza mapuroteni uye kazhinji marudzi ose ezvimwe zvipfeko zvine steroids, uye vanotenda kuti zvose zvinotyisa. Kunyange zvazvo kutenda uku kuri kure nechokwadi, uye mutambi wose anozvisarudzira kuti aite sei musimba mashoma. Tichatarisa nzira yekuita puroteni yeimba.
Nzira yekuita sei mazai eprotein?
Mumitambo yezemitambo iwe unowanzowana mashoko anofarira kubva kuvatangi vekuti vakagadzira nzira yakasiyana yekuita mapuroteni kubva mazai. Sezvo mutemo, zvose zvinotapira kusvika kunekuti munhu anongomira mazai pasina shell uye mafiritsi. Ichi chigadzirwa, sevamwe vose, hachigoni kuiswa seprotini, sezvo kune mafuta akawanda kwazvo muzai (inenge iri mujecha).
Zvimwe zvakasiyana-siyana kana zvisingabvumirwi zvakasiyana zveimba yeprotein yeprotein yakabikwa mazai vatsvene. Mavari, zvisinei, hapana imwe yakawanda yemafuta. Zvisinei, vanoda zvakawanda kuti vadye, nokuti 100 g yemugove inokonzerwa ne 11 g yeprotheni chete.
Nekudiwa kwemuviri wemutambi iyi 1.5 gramu yemapuroteni ega kilogram imwe yemutumbi wake (kureva kuti, mutambi anorema 80 kg anoda 120 gramu eprotini pazuva), nzira iyi haina chokwadi, nokuti iwe uchada kudya anenge kilogram ye mapuroteni akabikwa. Kunyange zvazvo mitambo yezvokudya kubva mazai ipuroteni yakasara, isina mafuta uye makhaidhahydrates, zvakakwana kutora zuva shomanana zvipukanyi, zvakanatswa mumvura.
Nzira yekuita whey protein?
Izvo hazvibviri kukwanisa kugadzira whey protein yakadzika pamba. Anonyanya anogue kana asingakwanisi anogue isha-free cottage cheese. Iine zvakawanda zveproteiniti, uye kana iwe uchifungisisa mafuta akaderera, chinhu ichocho chinogona kutora whey protein .
Kwema 100 g e-low-fat cottage cheese, 16-18 g yeprotheni inokosha. Nokudaro, kuwana chiyero chezuva nezuva chepuroteni yevanhu ine uremu hunokwana 70 kg (kubva pa 1.5 g mapuroteni nekg yehutemi hwemuviri), 105 magamu emapuroteni anodiwa, ayo anenge anenge 650 magamu edzimba chechikisi, i.e. 3 zvikamu. Uye kana chikamu cheprotheni chikawanikwa kubva kumazai nenyama, mufananidzo wacho unotarisa zvakanyanya.
Nzira yekuita sei protein?
Chimbofungai mapepa akawanda emakokota akavakwa kumba anogona kushandiswa kuvaka musumbu:
- Sakanidza girazi yaiwirwa egg, spoonful yeuchi, spoonful ye grated walnut, kumusoro kumusoro ne kefir, kunwa maminitsi gumi tisati tadzidziswa.
- Shandisa hafu yekita ye2,5% mukaka, 50 magamu emukaka wehuni, yekasi yakasvibirira, hafu yemikombe yepasi-fat fat cottage cheese, wedzera michero kana bhisirasi (1 spoonful).
Kugara uchitora cocktails yakadaro, uye kana wakapa mapuroteni akakodzera kudya, iwe uchabudirira kuwana hutundu huzhinji usingashandisi kushandiswa kwemitambo yekuwedzera.