Amaphrotheni: Ukubuyekeza kanye Ukukhetha

Girls ukuhlala ku ukudla. Baphuca umzimba wakho izinto ezibalulekile, njengokuthobeka amaphrotheni, amafutha kanye carbohydrate. Ngesikhathi esifanayo benza ngokushesha kwesisindo, futhi kulandela Ukudayela efanayo okusheshayo. Kodwa namanje abanye obukhulu ingathola isipho. Iphutha eyinhloko ezinjalo "ukhaliphile" ukuziphatha wukuthi abesifazane bakholelwa ukuthi ukuthola balahle lezi izinto iqinisekisa kubo sibalo emangalisayo. Nokho, ukuntuleka phi of them kungaholela edabukisayo.

Yini okufanele uyithathe?

Uma ufuna ukuthola umzimba omncane ulimi toned ke noma kunjalo, kudingeka singagcini nje ngokuzuza athobele ukudla ukudla okuthile, kodwa futhi ukuba baqale ukuxoxisana ezemidlalo (kumele okungenani ibe umthwalo ubuncane). Udinga ukudla amaprotheni (ubuyekeze elamukelayo, ngasendleleni, kuhle).

Yikuphi amaprotheni engcono isisindo ukulahleka?

Hhayi buzo babe hlobo of amaprotheni obakhethayo (ukubuyekeza kungaba amahle, kodwa ngeke akunike isicelo engalungile imiphumela), umphumela kuzozwakala kuphela uma udle 120-150 amagremu carbohydrate ngosuku. Okungukuthi, kufanele ukhawule ukusetshenziswa ufulawa nezinye amaswidi. Kungenjalo, inhlanganisela yama-protein carbohydrate uyonika nomphumela ohlukile - wena KHULA ngokwakho fat umzimba futhi diwula sokunene nesobunxele ukuthi amaprotheni - a umbhedo lokho kungasizi.

Kepha ezihlukahlukene, kukhona amaprotheni whey (Ukubukeza butholakala ku-intanethi kaningi, kungashiwo kwachazwa ngokuthi "fast") futhi eziyinkimbinkimbi (isici "bese wehlisa" ezifanelekile ke).

amaprotheni whey, ukubuyekeza ongatholakala chithi saka, ofanele kakhulu kwesisindo, enika impumuzo kwemisipha nokuthola kwemisipha mafutha. Indlela ephumelela kakhulu kwesisindo nqubo a ukuhlukanisa amaprotheni. Sidinga ukudla 20-25 amagremu ketshezi. Isikhathi esingcono kakhulu reception - ngaphambi nangemuva ukuqeqeshwa, futhi kuhle namhlanje ekuseni, ngoba ngalesi sikhathi umzimba wakho kudinga amino acid kakhulu.

Futhi-ke, ungakhohlwa mayelana nokudla. Ukudla yakho yansuku zonke kufanele akhathazeke ukudla namaprotheni wezokudla - izinhlanzi mafutha, inkukhu webele namaqanda abilisiwe. Udinga ukudla emini kancane, kodwa ngokuvamile.

Kuhle amaprotheni (ukubuyekezwa kanye nezeluleko)

Uma ngikhuluma iqiniso, amaprotheni engcono kunzima ukukhetha. Bonke bangabangasokile ezinhle, futhi ngezinga elingakanani ukusiza umzimba. Yingakho, cishe, abakhiqizi futhi manje waqala ukuveza amaprotheni amamiksi, lapho kukhona kancane ngamunye uhlobo amaprotheni. Kodwa noma ngabe kungaba, ukuzisebenzisa usadinga ukwazi, ngaphandle kwalokho akukho okuhle ngeke. I 'emsulwa "khona ubisi, whey, casein, soy, irayisi, amaqanda amaprotheni. Izibuyekezo zisikisela ukuthi amaqanda amaprotheni umsizi ephambili yokwakha kwemisipha, kodwa eminyakeni yamuva ngasizathu simbe ukuthi usesebenzisa ezingadumile kakhulu, kuya kuba nzima ukuthola umsebenzi, futhi intengo ikakhulukazi "kusachestyu". Kodwa kubonakala sengathi labo, lolu hlobo zinsiza siyasebenza kakhulu. Hhayi lutho ngoba amaqanda abizwa ngokuthi "amaprotheni ephelele" (Lokho kungenxa yokuthi iqanda ibe namaprotheni atholakala ezahlukene amane). Ngakho qhubeka, khetha bese udala sibalo amaphupho akho!