Kana iwe uchida kuwedzera mhasuru, iwe unofanirwa kusanganisa kurovedza muviri pamwe nechikafu chakazara mu makabhohaidhiretsi uye mapuroteni. Kunyangwe iko kushandiswa kwemapuroteni ekuwedzera kunowanzoitika, sezvo vari yakakosha pakuvaka mhasuru. Nhasi zvinokwanisika kuti uwane hupfu hwakatsetseka hweichi chinangwa, kunyangwe iwe uchikwanisa kuzviwana zviri muchikafu.
Mapuroteni anoshandiswa mune ino kesi kushandura mafuta kuita mhasuru, asi kune izvi, zvinodikanwa kuzvibatanidza nemitambo. Ndokunge, kutora protein-based yekuwedzera hakuzoiti iko pachayo, zvinogona kutoita kuti iwe uwedzere huremu. Saka iwe unofanirwa kurangarira kuti uku kuzungunuka kwakanaka, chero bedzi ivo vachibatanidzwa pamwe nekurovedza muviri kwakanaka, chakanakira kutora ivo mushure mekurovedza muviri, nyora uye sarudza chaunofarira.
Homemade protein inodedera
Aya mapuroteni epamba anozunguzwa, nezvikafu zvechisikigo uye zvine hutano, akakwana kutsanangura tsandanyama dzako. Ivo vane hutano, vakagwinya uye zvakanyanya kukosha, ivo vanonaka. Edza aya mapapiro uye sarudza chaunofarira, muchavada.
Banana Smoothie
Banana ndicho chikafu chinodakadza chevatambi, sezvo chiri icho sosi sosi ye potassium neshuga yechisikigo iyo kukubatsira kuti uwanezve muviri wako mushure mekudzidzira. Kugadzirira puroteni yebhanana unozoda.
- Hafu litita ye mukaka
- 2 bananas
- 5 mazai akabikwa, iyo yauchazoshandisa vashanu vachena uye maviri chete maaya
- 2 mappuni ane rupo e oatmeal
Kugadzirira kwacho kuri nyore, iwe unongofanirwa kuisa zvese zvinoshandiswa mu blender uye sangana zvakanaka kusvikira iwe wawana iwo maratidziro aunoda zvakanyanya. Unogona kutora chando nechando, maitiro smoothie, kana kutembiricha yemukati. Mushure mekushanda nesimba kuchakubatsira kupora nekukurumidza.
Walnut Smoothie
Nutsu chikafu chizere nemabhenefiti ehutano, nekuda kwekuti ivo vakapfuma muOmega3 fatty acids. Zvakare iwo anoshamisa masosi manyuko epuroteni yezvirimwa, saka zvinogona kunge zvichishayikwa kubva pane yako runyorwa rwekuitira kugwinha kutsanangura. Izvi ndizvo zvinoshandiswa iwe zvaunoda kuti ugadzirire iyi walnut smoothie.
- 300 ml ye mukaka
- yogreek yechiGiriki zvakasikwa kunaka pasina shuga
- boka re nueces
- hafu yegirazi ye mvura
- machena mazai matatu yakatobikwa kare
- un banana
Sanganisa zvese zvinoshandiswa pamwe chete mugirazi yemusanganiswa kusvikira wawana smoothie yakanaka, isina mapundu uye nehunhu hwaunoda zvakanyanya. Kana uchichida, unogona kuwedzera mukaka kana mvura zvishoma kuti ubvise kuzunza. Wedzera mamwe machubhu echando uye iwe une chinozorodza uye chinovaka muviri mushure mekudzidzira kunwa.
Zai rinodedera
Zai rakapfuma muprotein uye nekudaro harisi kushayikwa mukudya kweumwe munhu anoda kuwedzera mhasuru. Kuwedzera pakuve chikafu chine hutano chizere nezvakakosha zvinovaka muviri, inogona kutorwa nenzira dzakasiyana siyana, kusanganisira mune chinwiwa chinonaka senge ichi protein shake. Cherekedza izvo zvinosanganisa.
- 3 mazai machena kana 90 magiramu eepasturized mazai machena
- litita rimwe mukaka
- un banana
- 3 maspuniji e oatmeal
Sanganisa zvese zvinoshandiswa kusvikira wawana smoothie nehukama hwaunofarira zvakanyanya. Kana paine mvura yakawandisa, unogona kuwedzera imwe chipunu cheoatmeal uye kana iri gobvu, mvura shoma. Imwai yakatonhora mushure mekushandira kunze kana usati wabuda kunovhakacha mangwanani, nekuti iri zvakare sosi yakakwana yesimba rekurovedza muviri.
Nguva yekunwa mapuroteni anozununguka
Mapuroteni anodedera anofanirwa kutorwa nguva pfupi yapfuura kana mushure mekurovedza muviri, seiyi nzira muviri unogadzirira mapuroteni nemazvo. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita chinhu chinokurudzirwa zvikuru kuzviita maminetsi makumi matatu mushure mekuita kudzidziswa kwako. Kana iwe uchida kuve nemapuroteni maviri epamba anozungunuka pazuva, zvingave zvakakodzera kuti uwane imwe yekudya kwemangwanani.
Nenzira iyi, muviri wako unogona kutora mukana wepamusoro mabhenefiti eprotein nekuita kwezuva nezuva. Chero zvazvingaitika, rangarira izvozvo Izvo zvakakosha kuti uperekedze protein ine kurovedza muviri. Zvikasadaro, inogona kushanduka kuita mafuta uye yoita kuti uwedzere uremu. Shandisa zviwanikwa zvisizvo uye pamwe nekuedza kwako, iwe unowana muviri waunoda.