Saka, kurwisana uye kuratidza kuti mapuroteni ndiwo mapuroteni akafanana seyama, mukaka, cottage cheese, mazai, nezvimwewo, hatizove ikozvino. Basa redu rekushandisa nderokutsanangura mapepa ekugadzirira cocktails kubva mupuroteni yakakosha, uyewo mapepa kubva kuhutachiona hweprotein (protein), pasina kushandisa zvemitambo kuwedzera.
Ndiani anoda?
Vaya vanogara vachishandisa mishonga yemitambo, zvichida, mubvunzo wakamuka, nei "ita" puroteni pamba, kana iwe ukakwanisa kutenga poda muchitoro kana Indaneti, inonatsa mvura uye unakidzwe nekukura kwemisumbu. Kana mubvunzo wakadaro wakamuka uye iwe, saka, zvichida, hausi wezvokudya, uye chaizvoizvo kune vakwikwidzi vanoda kubva kumitambo kwete kungoita chete, asiwo mukana.
Asi, pamusoro pezvinhu zvose zvakare.
Mapurotini ekugadzirwa kumba inokosha kune avo avo, mushure mokudzoka manheru manheru kubva pakudzidziswa, vakaona kuti pfupa rapera, uye naizvozvo, zvakakosha ku "chengetedza" chimwe chinhu kubva pane zvinowanikwa mufiriji.
Mukuwedzera, avo vanotenda kuti mamwe "makemikari" akavanzwa mumapaketeni ane zvakanyorwa "Mapuroteni" akavanzwa mumusoro achada kugadzirira mapuroteni kumba. Vatambi vakadaro vanewo, uye havagone kusiyiwa pasina squirrel.
Inguva ipi inokosha?
Pasinei nokuti chokwadi, sezvakataurwa pamusoro apa, unogona kungovhenganisa poda nemvura uye kunwa, zvichave zvakakosha kuziva zvose zvakagadzirirwa kugadzira pechenta yeprotein pamba. Hapana munhu munyika iyo asingadi kuda "kutapira" upenyu nguva nenguva.
- Icho chinoshanda chaizvo kuti uve nehotera mangwanani kana sechingwa chekudya chamangwanani. Panguva yokurara, takarasikirwa neGlycogen yose, uye kana pasina humwe huwandu hwemukati hune mafuta, muviri uchatanga "kudya" misumbu.
- Kana ukashanda, uye pakarepo mushure mebasa, kurumidza kuenda kunoshanda, kudya kwakakwana / kudya kwemanheru hakuzombovi nenguva yekuchera, uye kudzidziswa nechembera yakagadzirwa hazviiti zvachose.
- Usati waenda kunorara, unofanirwa kugovera muviri nemapurotini, ayo anorara achakanganiswa pakukura, nokuti kurara inguva yokugadzirisa uye kukura. Asi hazvibviri kuva rubatsiro kubva kune steak idyiwa usati waenda kunorara. Nokudaro, chikafu, caloric ye 250-300kcal inzvimbo yakagamuchirwa.
Recipes
Zvadaro, tinokupai mienzaniso yekufemera kubva kumapurogiramu e-whey, uyewo kubva kumapurotini anowanikwa mune zvekudya zvakagadzirwa.
Chocolate Cocktail
Zvisungo:
- 1 kuyeza spoon ye whey protein nekodhawavira (150 g);
- 500 ml yemukaka wakadzika;
- 1 peteti yenguva pfupi cocoa "Nesquic" (40 g).
Kugadzirira
Mukaka wakaoma (usingabiki) unosanganiswa necocoa uye mapuroteni uye whisked mu blender.
Banana cocktail
Zvisungo:
- 1 whey protein yakakura ine vanilla flavor (150 g);
- 2 bananas;
- 500 ml mukaka wakaita.
Kugadzirira
Mabhanana akanyatsoputirwa, mukaka unopisa, unosanganiswa pamwe chete neprotein uye whishedzwa kune huwandu hwakawanda.
Cocktail chinotapira chezvinhu zvakagadzirwa nemiti
Zvisungo:
- 500 ml yemukaka wakadzika;
- 2 bananas;
- 200 g ye-low-fat cottage cheese;
- 200 g ice cream;
- 200 g chokoti sirasi.
Kugadzirira
Bhanana finely chop, mukaka uchitonhora, shandisa zvose mu blender uye warova kusvikira wakafanana.
Chinhu chiduku
Puroteni yePirini ipuroteni inoshandiswa kuti iite kudyidzana kwemudumbu. Hazvigoneki pakuita kuti puroteni yakadaro iri kumba. Cocktails yemukaka, cottage cheese, mazai nezvimwe zvinhu - zvinonaka kwazvo, asi zvinotora maawa mashomanana kuti agadzirise mudumbu, sezvinodiwa kutsika mukaka, cottage cheese, nezvimwewo.
Basa guru reprotheni yakakosha ndeyokurumidza kunowedzera mapuroteni. Uye zvakakosha kushandisa simba iyi mushure mokunge simba radzidziswa. Pane imwe nguva, edza kudya chikafu chinowanzoitika kubva iwe firiji yako.