Iwe unoda kuzadzika kuwedzera mumusasa wemasimba uye kuwana mishonga yakaisvonaka, kubvisa mafuta emahomwe here? Mune izvi unobatsira mapuroteni, kana mune mamwe mazwi, chirandi cheprotein. Kana iwe usina kuvimba nemitambo yezvokudya uye usingadi kushandisa makemikari, unogona kushandisa nzira dzakadaro dzakavonekwa seprotein yakagadzirwa neimba.
Chii chichatibatsira cocktail protein nemaoko avo?
Ichokwadi kuti vashandi vekuvaka muviri vanokurudzira kuti hapana chikafu chisingakubvumiri kukurumidza nekugadzirisa zvigadziro, sezvinoita zvinhu zvakatsaurwa zvinopa mitambo yekudya . Mune chikamu, ivo vakarurama-zvinozoitika hazvizove zvakakurumidza, nokuti mune zvigadzirwa zvepanyama pane zvinenge pasina protein yakachena kana mumwe munhu amino acids. Panguva imwecheteyo, cocktail yepuroteni yakagadzirwa kumba haina kupa miviri yakawanda uye haina kukuvadza nhengo dzinosvina (chiropa neitsvo) dzinowanzotambura nekudya kwemakemikari.
Mune dzimwe nzira, chiito chemakemikari emakemikari nemakemikari yemabiko akafanana - inotarisirwa kusimbisa muviri nemapuroteni, anoita kuti zvive nyore kukwanisa kukura misumbu. Munzira yekugadzirira sei cocktail pamba, hakuna matambudziko akawanda. Vasikana vakawanda vanoshandisa mapuroteni anokanganisa kuora kwemahombekombe - vanonyatsoita nzara, vanoitawo mukuumbwa kwemisimba, iyo, iyo inoshandisa kudya makorikiti, izvo zvinokonzera kuparara kwemafuta masero. Mukuwedzera, puroteni inokurumidza kuwedzera metabolism, iyo inotarisirwa kuti ibvise kubvisa kuwedzera. Uye nokuda kwevasikana vanopfuura makumi matatu, chikwata chemapurotini kumba chinofanira kuve chikafu chinodyiwa, nekuti panguva ino mishonga inotanga kurasikirwa nezwi.
Proteine cocktail kumba: chiyero
Zvichienderana nebasa renyu, munogona kudikanwa zvakasiyana zveprotini. Kana iwe uchitora mararamiro ehupenyu, ipapo nhamba yeprotheni yakakosha iri 0.86 g kilogram yehuremu hwako. Nekuenzanisa kwekuita basa, unoda 1.4 g pa 1 kg yehuremu, uye pamwero wakakwirira - 2 g pa 1 kg yehuremu. Ingowedzera uremu hwako nechirwere chakakodzera, uye iwe uchawana kuti mapuroteni akawanda pazuva iwe unoda kudya.
Musikana anonyatsopindira mune zvemitambo anoda 2 g yeprotheni pa kilogram yehuremu, iyo ndiyo 50x2 = 100 gramu eprotini pazuva. Munenge makirogiramu 50 munowanikwa nezvokudya, izvo zvinoreva kuti imwe 50 inofanira kuwanikwa kubva kumabiko.
Nzira yekuita sei cocktail pamba pamba?
Iwe wakatsunga kuvandudza kudya kwako, asi hauzive kuita mapuroteni kunogunzva sei? Mune izvi hapana chakaoma. Heano maitiro mashomanana akanaka:
Proteine cocktail necocoa
Zvisungo:
- mvura: 100-200 ml;
- mukaka (mafuta-asina): 200 ml;
- cottage cheese: 300 g;
- cocoa: 1 tbsp.
Kugadzirira
Sakanidza zvose zvinoshandiswa ne blender, whisk kana foski. Muchidya ichi 48 g yeprotheni, 26 g yemakrohydrates uye 0 g emafuta.
Protein cocktail pamwe nekoco uye nuts
Zvisungo:
- Kocoa: 2-3 maspuni;
- Nyuzi: 10 Zvidimbu;
- mukaka we soy: 300 ml;
- cottage cheese: 300 g;
- kokonati chips: pamucheto weti.
Kugadzirira
Sakanidza zvose zvinoshandiswa ne blender, whisk kana foski. Muchengeti iyi 62,5 g yeprotheni, 21 g yemakrohydrates uye 36,5 g yemafuta (730 kcal).
Strawberry Protein Cocktail
Zvisungo:
- mukaka (1.5%): 200 ml;
- cottage cheese: 200g;
- Strawberries: 100 g.
Kugadzirira
Sakanidza zvose zvinoshandiswa ne blender, whisk kana foski. Muchidya ichi, 34 gramu eprotheni, 26 magamu e-carbohydrate uye 3.8 magamu emafuta (282 kcal). Munzira yekuita puroteni yakagadzirwa neimba inogunun'una, hapana chakaoma. Chinhu chikuru haufaniri kukanganwa kuderedza caloric yezvokudya zvako, zvisina kudaro semugumisiro unogona kuwana zvakanaka.