Amaphrotheni for girls ukuzuza kwemisipha iphilile ukuncipha

Namuhla, ezemidlalo umsoco wanikezwa hhayi kuphela bodybuilders professional kanye bodybuilders, kodwa futhi abantu abavamile abenza amandla ezemidlalo nokuphila okuhle. ukusatshalaliswa Special wathola amaprotheni. Manje lokhu ibhekwa begazi enhle iyathandwa ngenxa kokubili amadoda nabesifazane. Amaphrotheni kwabesifazane akuyona nje umthombo amaprotheni yokwakha kwemisipha, kodwa futhi kuyindlela enhle ukuqeda isisindo okweqile.

izinhlobo amaprotheni

Ungakhohlwa ukuthi amaprotheni - eqinisweni, amaprotheni kuphela ngesimo powder ekhethekile, okuyinto sicashunwa lesitsetfwe ezihlukahlukene izilwane nezitshalo imikhiqizo. Ngu nokwenziwa izinga le ibhekwa wezokudla ihlukaniswe ezimbili izinhlobo. amaprotheni whey kuyashesha kakhulu, lisetshenziselwa ukuthola osheshayo amino acid ibhalansi. Slow amaprotheni - abayikho soy (ngoba inyama) futhi casein (sicashunwa ubisi) - kukhona impela isikhathi eside, kancane kancane esiningi umzimba.

Futhi amaprotheni uhluke iphesenti ketshezi asebenzayo. Ifomu eshibhe kuyinto engekho ngaphezu kuka-50-80% ngalinye amagremu 100 isisindo, lonke kokuba amafutha kanye carbohydrate. ethandwa kakhulu amaprotheni yokudla amantombazane - a whey amaprotheni ugxilisa, okubizwa ngokuthi "lehlukanisa". Abakwazi aqukethe kufike ku-90% ejenti ezuzisayo. Kuye khona ukungcola, lezi supplements zihlukaniswe monocomponent futhi multicomponent. Lesi sakamuva ingaqukatha maltodeksin (carbohydrate fast kakhulu) ngoba kangcono amaprotheni ukugaya, ahlukahlukene amavithamini namaminerali amaphilisi, amakhambi nokunye. D.

ukunambitha izimfanelo

amaprotheni yemvelo amantombazane angaba ukunambitheka ezimbi kakhulu. Yingakho hhayi ukuthenga umkhiqizo ne ukumaska ezintweni ezihlukahlukene noma Ukuqedwa powder e ijusi yezithelo, kungcono ukusebenzisa orange noma apula. Futhi, kungenziwa ezinoshukela cocoa noma ujamu. inketho Good - thatha amajikijolo (strawberry, cherry, okusajingijolo) noma i-vanilla ukunambitheka, kulula ukuba baphuze amanzi plain no ubisi. Nokho, amaprotheni kangcono amantombazane - chocolate, njengoba ngeke kuphela kuhlangatshezwane nesidingo nsuku zonke amaswidi, kodwa futhi ahlinzeke umzimba ne -carbohydrate okusheshayo.

Kukhethwa amaprotheni

Uma umgomo wakho - elihle, sibalo esincane nge imisipha impumuzo, ngaphandle ezemidlalo umsoco ungeke ukwenze. Ukuze kuzuzwe imiphumela ngokushesha kubalulekile ukucabangela abanye umehluko wemisindo nemiqondo yamagama. On umbuzo ukuthi iprotheni kungcono sokuba namantombazane njalo, impendulo iwukuthi: whey amaprotheni ukugxilisa ingqondo. Iqukethe inani elikhulu izinto asebenzayo. Futhi uma ukuthola grade multicomponent ke njengoba ibhonasi nice, uthole iqoqo izakhi trace kubalulekile ukuthuthukisa ukusebenza wabasubathi, futhi ngeke kudingeke ukuchitha imali izithasiselo ezengeziwe.

Whey amaprotheni kwabesifazane muhle ngoba ngokushesha kakhulu ugxile. Kumele kuthathwe ekuseni esiswini esingenalutho noma nge ibhulakufesi amahora 1.5-2 ngaphambi umsebenzi futhi ngokushesha ngemva kwalo, imizuzu engu-40. Ezinsukwini ukuphumula kumele inciphise thina ezikhipha ezimbili esingaba amahora mayelana 8-10. Yize kunjalo, uma ithanda isethi okusheshayo kakhulu isisindo, ungakwazi ukuthenga casein ezengeziwe (eside) amaprotheni aphuze nje ngaphambi sokulala. Ngakho ungagcina imisipha yakho ngenxa yokuthi umzimba kuyinto eyengeziwe ukwakheka ebusuku.

Isikali

Amaphrotheni for girls singasebenza njengesisekelo esiqinile sokufinyelela stimulator kwemisipha ukukhula sikaphalafini fat. Ngokusekelwe imigomo, kubalulekile ukuba ulapha kahle lokhu ibhekwa. I umthamo zonke izinsuku we amaprotheni ngoba intombazane, imatasa unpicked 1 igremu ngayinye esisindo kg. Yonke lemali wamaprotheni kufanele kube kungekho kuka 25-30% of caloric nezidingo zakho zansuku zonke. Futhi ungakhohlwa ukuthi iningi amino acid udinga ukuthola ukudla. Ngakho, ngosuku besamukela ezingaphezu kuka 30-35 amagremu powder, amaphrotheyini asele ziphele ukudla (amaqanda, ushizi, ubisi, inyama).

Amaphrotheni kwabesifazane ukunciphisa umzimba kufanele kube kufika ku 40-45% of nsuku zonke ikhalori ukusetshenziswa, kanti amafutha. Inani carbohydrate kufanele kuncishiswe. Ngakho, ngosuku uzodinga mayelana 50-60 amagremu.

Imithetho sokulungiselela futhi isitoreji

Ukuze uthole digestibility ezinhle umkhiqizo kubalulekile ukulungiselela kahle. Uhlobo oluvame kakhulu ukusetshenziswa okufakiwe kuyinto Shake amaprotheni. Kunezinto eziningi zokupheka, kodwa isisekelo bonke cishe kuyafana.

Uzodinga powder ngokwayo, ubisi olunamafutha amancane (ngempela abandayo) kanye banana. Hlanganisa wonke izithako blender futhi ujabulele. Lokhu isiphuzo zingagcinwa in the esiqandisini ngoba hhayi ningi than suku. Indlela ziyahlukahluka ukhilimu, izaqheqhe, amaqanda qanda, izithelo kanye izithelo. Amaphrotheni, buhlanjululwe ngamanzi, singasetshenziswa ligcinwe isikhathi eside, awusebenzi ulahlekelwe ukunambitheka noma izimfanelo ewusizo. Into esemqoka ukuthi ketshezi njalo abandayo. Kusukela lokushisa eliphezulu amaprotheni emphethweni, futhi wena engozini bonakalise umkhiqizo.

izinkomba

Indlela ewusizo wamaprotheni kubantu amantombazane? Izibuyekezo zingatholakala zombili zibe phozithivu futhi akunjalo. Vele sebenzisa umthamo kanye nesicelo of imithetho, kuyilapho imiphumela emibi ongaba kugwenywe kalula.

Uma intombazane kungathatha amaprotheni:

• Lapho ukwenza noma yiluphi uhlobo lomfanekiso lezemidlalo.
• Phakathi ukusebenzisa okukhulu ejimini nge predominance umzimba anaerobic.
• Ukuze kwandiswe impumuzo yemisipha.
• With ukuzikhandla esindayo kakhulu umzimba emsebenzini noma ekhaya, lapho ekuseni umuzwa "imisipha kobuthakathaka." Kulokhu, amaprotheni kuzosiza ekuqedeni ukuntula amaprotheni.
• Ngo-acute ukuntula okuningi noma ukwelashwa anorexia. Amaphrotheni okunyakazisa kungasiza kancane kancane ukuthuthela ukudla okuvamile.
• Ukungabekezelelani ukuba ukudla amaprotheni (inyama, amaqanda, izinhlanzi). Kulokhu, sokufaneleka yimpumelelo kudingeka kuwumthombo wamaprotheni.

Lapho-ke akudingekile ukuba enze amaprotheni:

• Ukuze izifo ezingathi sína kwababhemayo isibindi nezinso.
• Lapho laktoneperenosimosti (Nokho, ungakwazi makudle Iqanda noma soy amaprotheni kulezi zimo).
• In izifo kwesinye urinary.
• Uma isiyezi, futhi emlonyeni wakhe kwakukhona iphunga ammonia, kufanele ngokushesha ayeke ukuthatha amaprotheni noma kuncishiswe umthamo ukusetshenziswa kwalo.