Njengoba wazi, amaprotheni afana namaprotheni, nje ukuhluka kolimi lwesiNgisi. Yebo, amaprotheni yiqiniso, umthombo wokuphila. Yeka, into yokuqala efika engqondweni uma ukhuluma ngama-cocktails ama-protein - amadoda aphikisiwe, awakwazi ukukhangisa ngaso sonke isikhathi emanzini amaningi. Kodwa empeleni, kusetshenziswe amaprotheni, kokubili kokunciphisa isisindo, kanye nokwakha isisindo somzimba. Ungakholelwa?
Ukubanjwa ku "eminye imisebenzi". Ngakho-ke, uma usebenzisa ama-cocktail ama-protein, uzokwenza umsebenzi oqinekile, noma uguqule ngesisindo amahora, bese-ke, wenza imisipha. Futhi uma wenza ukuzivocavoca okulinganisela (ukuqina komzimba ngaphandle kwesisindo esengeziwe, i-aerobics, ukudansa) - uzokwazi ukunciphisa umzimba ngesiprotheni.
Izinzuzo
Ukusetshenziswa kwamaprotheni emzimbeni wethu kuyaziwa kahle. Ukusebenzisa amaprotheni ukuzamazama , uzophazamisa ukuhlukunyezwa kwemisipha, okungukuthi - inqubo yokubhujiswa kwezicubu zomzimba. Izinqubo zezinyosi zifakwe ngemuva kokulala, kanye nangemva kokuqeqeshwa.
Ukwamukela iphrotheni kunciphisa umuzwa we-saturation. Njengoba i-cocktail ye-protein ayinalo i-khalori eminingi, kodwa iqukethe amaprotheni, ungesabi ukuthi uphume kahle, kuzodla ukuzwa ukuqina kwe-saturation, ngoba amaprotheni ahlungwa amahora angaphezu kuka-6.
Uma usadla, ukusetshenziswa kwamaprotheni ukuthuthumela kuzokwandisa ukusetshenziswa kwamandla okugaya ukudla ngo-30%.
Ama-cocktails ama-protein azolawula ukugaya umzimba, akukhulule ekuthambekeni kokukhathala nokukhathala, futhi imisipha yakho iyoba yinkimbinkimbi, ilula kancane. Ngenxa yokuthi amaprotheni ayithandanga ukuba abe amafutha, nawe unethuba lokulahla i-cellulite ezondwayo.
Ukupheka
Manje ake sibone ukuthi singakulungiselela kanjani amaprotheni. Kunezinketho ezintathu:
- Thenga i-cocktail eyenziwe ngomumo esitolo sokudla okunemidlalo;
- Thenga amaprotheni powder bese wenza i-cocktail yayo ngokwakho;
- ukulungisa i-cocktail emikhiqizo yasekhaya.
Sizocabangela ukhetho lokugcina, kodwa cabanga ukuthi amaprotheni "esitolo" aqukethe amaprotheni ahlanzekile, kanye nemikhiqizo "ekhaya" (i-cottage shizi, ubisi) aqukethe amaprotheni kuphela, kodwa namafutha.
I-raspberry yokugqoka
Izithako:
- okusajingijolo - 200 g;
- ubisi - 200 ml;
- yogurt yemvelo - 200 ml;
Ukulungiselela
Gwema ama-raspberries ku-blender, engeza ubisi kanye ne-yogurt, uphinde ujule futhi ujabulele ukunambitheka kwempilo!
Kiwi noju
Izithako:
- kiwi - 1 piece;
- uju - izipuni ezimbili;
- ubisi lwe-soy - 300 ml;
- Kefir - 150 ml;
Ukulungiselela
Ama-Kiwis ahlanzwa futhi anqunywe ngama-cubes amancane, ashaywa ku-blender. Uju luvutha emzimbeni owodwa, ukwengeza ku-kiwi kanye nobisi ne-yogurt. Basha futhi.
Ukugqoka i-curd
Izithako:
- i-cottage ushizi - 300 g;
- ubisi - 200 ml;
- izithelo - 70 g;
- oat flakes - 2 wezipuni;
Ukulungiselela
I-oat flakes ibilise ngamanzi abilayo imizuzu emithathu. Beat in the blender cottage shizi, ubisi, okusanhlamvu kanye nezithelo ehlutshiwe.
Cocktail ye-Ananas
Izithako:
- amaphayinaphu - amasongo amane;
- amaqanda abamhlophe - ama-3 ama-pcs .;
- iqanda leqanda - ucezu olulodwa;
- amanzi - 200 ml;
- ama-walnuts - 50 g;
Ukulungiselela
Bilisa amaqanda abilisiwe, ukhethe inani elifunayo lamaprotheni nezikhupha, shaya ku-blender kanye ne-ananas, amanzi namantongomane. Zonke zokupheka zamaphrotheni ezishintsha ukulahlekelwa isisindo ungashintsha ngokuqonda kwakho, kuye ngokuthanda kwakho nokutholakala kwezithako esiqandisini.
Ukwamukelwa kwama-cocktails
Ekuphetheni, okuncane mayelana nokuphuza kahle amaprotheni kunyakaza.
- Okokuqala, i-cocktails idakiwe kancane kancane, igcwele futhi ijabulele.
- Okwesibili, i-cocktail ayifaki indawo yokudla, kepha inganciphisa inani lokudla kusuka ku-5 ukuya ku-3, uma uphuza i-cocktail yokudla kwasekuseni ne-mid-morning snack, isibonelo.
- Okwesithathu, isikhathi esihle sokuthatha i-cocktail ekuseni futhi isikhathi emva kokuqeqesha (isigamu sehora ngemuva kokuphela kwamakilasi).