Ama-proteine, ama-squirrels futhi aphinde aphinde agwebule! Lokhu kuyisici esiyinhloko sokudla kwakho, uma ufuna ukuthola imisipha yomzimba. Cishe, usuvele wazi ukuthi amaprotheni ayinhlobo yokwakha impahla yemisipha, futhi ngaphandle kwabo noma yimuphi umakhi womzimba angenza ngaphandle. Isidingo somuntu omdala ovamile emaprotheni cishe ku-0.75-1 g ngegesi lesisindo somzimba ngosuku. Kwabadlali noma abantu abathintekayo ezemidlalo, isidingo samaprotheni senyukela cishe ku-2-2.5 g ngegesi lesisindo somzimba ngosuku.
Ake sithi unesisindo esingama-kg kg, ngakho-ke udinga amagremu angu-120 ngosuku. Ku-100 g yenkomo iqukethe cishe 18 g wezinto ezifunayo. Ungakwazi yini ukudla emini cishe inyama eyi-1 kg kanye neminye imikhiqizo enika inani elifanele lama-carbohydrate? Ngokomzimba, mhlawumbe, uzobhekana nokubhekana nalokhu, lapha kuphela isisu esiluliwe nesinqe esincane - imiqondo ayihambisani. Yingakho ochwepheshe bezakhele ukudla okunomdlavuza we-muscle growth, okuhambisana nokuqeqeshwa kuzokuvumela ukuba ufinyelele ngokushesha umphumela oyifunayo.
Ungathatha kanjani ukudla kwemidlalo?
Amaprotheni (amaprotheni) i-cocktail kufanele adakwe ngokushesha ngemuva kokuqeqesha noma kungakapheli ihora ngemva kwalo. Lona ngumzuzu lapho ama-amino acids abalulekile, futhi umzimba udinga amandla okuthola futhi ukukhula okuqhubekayo. Ukwamukela ukudla kwemidlalo kungenziwa futhi ekuseni, ngaphambi nangesikhathi sokudla kwasekuseni. Omunye umzuzu ofanelekile usephuzile ebusuku ukuze uqiniseke ngokuphelele ukuthi ngeke ushiye umzimba wakho okungaphezu kwalokho okudingayo isikhathi ngaphandle kwezakhi.
Okubalulekile: ukudla okunomsoco wokuthola isisindo akusona umthombo oyinhloko wamaprotheni, kodwa kuphela ukwengeza kokudla okuphelele, ngakho ungakhohlwa ngokudla okunengqondo.
Ukudla kwemidlalo yabaqalayo
Ungasheshi ukwenza ishalofu izimbiza ezinhle ngamamodeli wempilo kumalebula. Uma ulalela ukukhangisa, ungase ucabange ukuthi ukuthenga i-mass of powders magic kanye nama-ampoules kungashintsha ibhuini ngesonto ngaphandle kokuphuma embhedeni.
Okokuqala, qoqa ulwazi mayelana nabakhiqizi abahlukene, ungathengi ukudla komdlalo we-muscle mass, okudayiswa eklabhu yakho yokuzivocavoca. Kungenzeka ukuthi kukhona inkontileka phakathi komthengisi kanye nabaphathi, ngakho-ke awukwazi ukusekela iseluleko somgomo. Yimuphi umsoco wezemidlalo ongcono kakhulu ukuthi ungatshela kumaforamu akhethekile, amaqembu ekuxhumaneni nomphakathi, njll. Noma kunjalo, kuningi abantu abangenandaba nokuzuza, abanemibono yemibono.
Ngaphezu kwakho konke okuveziwe kwamaprotheni ama-protein, ungakwazi ukwengeza ku-creatine yakho yokudla, i-carnitine, i-glutamine, i-arginine nezinye izinto eziyinkimbinkimbi ezingathuthukisa ukusebenza kwakho. Ukhumbuza isifundo esincane semakhemikhali, ngokwengxenye ngakho-ke. Kodwa udinga ukungeza konke lokhu ekudleni kwakho kancane kancane, ufunde ngokucophelela izici zomkhiqizo nokucabanga ngokucophelela ukuthi uyayidinga yini.
Ukudla kwezemidlalo: izinzuzo
Ukusetshenziswa kwemikhiqizo yezemidlalo kuyabonakala, umzimba wakho uzothola zonke izakhi ezidingekayo zokuthuthukiswa nokuvuselela emva kokuqeqeshwa okujulile ngesikhathi esifushane. Uma isimiso sakho kungeyona isethi esimisiwe somsebenzi kanye nendlu, futhi ukusetshenziswa kwamandla kuye kwanda kakhulu, ngaphandle kwezithasiselo ezikhethekile kunzima kakhulu ukukwenza. Futhi kudingeka uhlale ugcwele amandla, ujabule futhi ujabule, ngoba ngaphezu kokuzivocavoca unezinye izici zokuphila okudingayo amandla.
Ngakho-ke, ngaphandle kokushisekela, qala ukunikeza umzimba umthombo owengeziwe wamaprotheni nezinye izingxenye, futhi uzobona ukuthi umzimba wakho waqala ukushintsha ngokushesha, futhi usondela ngokwengeziwe ngephupho elifunayo lomuntu omuhle wezemidlalo.