Mutambi wose wevashandi, avo vachangobva kusarudza kutora mitambo yekudya , nguva dzose vanotarisana nemubvunzo wekudyara, uye zvakadini kutora. Kubva munyaya ino uchawana mhinduro dzemibvunzo yako yose maererano nehuwandu hweprotini iwe unoda kunwa pazuva.
Kudya kweprotheni
Maererano nenyanzvi, munhu wose asingabatanidzi mumitambo anofanira kudya 1 g yeprotheni pa kilogram yehutatu hwemuviri (musikana anorema 60 kg - 60 gm proteine pazuva). Kana iwe uine kurovedza - unofanira kushandisa mapuroteni ane 1.5 g kilogram (musikana anorema 60 kg - 90 gramu eprotini pazuva). Vaya vanozviisa pasi ekureruka, mapuroteni anofanira kuva mazhinji: 2 gramu pa kirogiramu yehutatu hwemuviri (musikana anorema makirogiramu 60 - 120 gmprotini pazuva).
Kubva pane izvi, unogona kuverenga kuti mapuroteni anonwa sei asati apedza kudzidziswa, uyewo panguva yemasikati.
Zvakadini kunwa mapuroteni?
Kuti utange kutora mapuroteni uye kwete kukuvadza muviri, unoda kuziva uremu hwako, uyewo kuverenga kudya kwaunenge uchiita uye ona kuti mapuroteni akawanda aunowana nechikafu.
Kubva pane nhamba yekusimudzira iwe (sei kuverenga - inotsanangurwa pamusoro) unofanira kubvisa chiyero cheprotini chaunowana nechingwa. Ichava chikonzero chekutarisa uye kuverenga kudya kwako kunowanikwa pa calculator ye makoriyori, iyo inofunga kuwanda kweprotein, mafuta uye makhahydrates. Saka unowana chimiro chenyu chaiye, icho chichakuudza chikamu.
Funga kuti mumitambo yezvokudya hapana puroteni 100% - ichi chiyero chinosvika 70% kusvika 95%. Nokudaro, kutora 100 g yeprotheni powder, iwe uchagamuchira 70-95 g yeprotini (tsanangurira kuumbwa kwekuiswa kwekuwedzera kwako).
Kumubvunzo wekudhawa kwepuroteni yakawanda sei panguva. Nhamba yacho yose inofanira kugoverwa mu 4 receptions uye kurongedza kuitora panguva yemasikati.