Ukuba ufuna ukwandisa ubunzima bemisipha, kufuneka udibanise umthambo kunye nokutya okunotye kwiicarbohydrate kunye neeproteni. Nangona ukusetyenziswa kwezongezelelo zeprotheyini kuqhelekile, kuba kunjalo Kubalulekile ekwakheni izihlunu. Namhlanje kunokwenzeka ukufumana ipowder powder ngenxa yesi sizathu, nangona ungayifumana ngokulula ekutyeni.
Iprotein isetyenziswa kule meko ukuguqula amanqatha abe sisihlunu, kodwa oku, kubalulekile ukudibanisa nemidlalo. Oko kukuthi, ukuthatha iproteni esekwe kwisongezo ngekhe kuyenze ngokwayo, inokwenza nokuba ufumane ubunzima obungaphezulu. Ke kufuneka ukhumbule ukuba oku kushukuma kufanelekile, ukuba nje zidityanisiwe kunye nokuzilolonga okuhle, kufanelekile ukuba uzithathe emva kokuzilolonga, uqaphele kwaye ukhethe into oyithandayo.
Iprotheni eyenziwe ekhaya iyangcangcazela
Ezi proteni zenziwe ngesandla, kunye nokutya kwendalo kunye nokusempilweni, zilungile ekuchazeni izihlunu zakho. Basempilweni, basempilweni kwaye okona kubaluleke kakhulu, bayathandeka. Zama ezi zokupheka kwaye ukhethe okuthandayo, uya kubathanda.
I-Banana Smoothie
Ibhanana kukutya okuthandwayo kweembaleki, kuba ingumthombo wendalo we potassium kunye neswekile yendalo leyo kukunceda ukuba uphinde ufumane umzimba wakho emva kokuzilolonga. Ukulungiselela iprotein ye-banana shake uya kuyidinga.
- Isiqingatha selitha se leche
- 2 ibhanana
- 5 amaqanda abilisiweyo, apho uya kusebenzisa abamhlophe aba-5 kunye nee-yolk ezi-2 kuphela
- Iipuniwe ezi-2 zesisa ze oatmeal
Ukulungiselela kulula kakhulu, kuya kufuneka ubeke zonke izithako kwi-blender kwaye dibanisa kakuhle ude ufumane ubunjani obuthandayo. Ungayithatha ibande ngomkhenkce, isitayile smoothie, okanye kubushushu begumbi. Emva kokuzilolonga okunzima kuya kukunceda ufumane ngokukhawuleza.
I-walnut smoothie
Amandongomane kukutya okugcwele izibonelelo zempilo, enkosi kwinto yokuba bazizityebi kwi-Omega3 fatty acids. Kwakhona zingumthombo wendalo omangalisayo weprotein yezityalo, ke inokuba ilahlekile kuluhlu lwakho lokunyikima okwenziwe ekhaya ukuze uchaze. Ezi zizithako ozifunayo ukulungiselela le walnut smoothie.
- 300 ml ye leche
- iyogathi yesiGrike incasa yendalo ngaphandle kweswekile
- iqela le amaqela
- isiqingatha seglasi amanzi
- abamhlophe bamaqanda ama-3 ephekwe ngaphambili
- un ibhanana
Hlanganisa zonke izithako kunye kwiglasi ye-blender de ufumane i-smoothie efanelekileyo, ngaphandle kwamaqhuma kunye nokuthungwa okuthandayo. Ukuba uyayifuna, ungongeza ubisi oluncinci okanye amanzi ukunciphisa ukushukuma. Yongeza ezinye iityhubhu zomkhenkce kwaye unesiselo esihlaziyayo nesinomsoco emva kokuzilolonga.
Iqanda liyashukuma
Amaqanda atyebile kwiiprotein kwaye ke ngoko awaphoswa kukutya kwakhe nabani na ofuna ukwandisa ubunzima bemisipha. Ukongeza ekubeni ukutya okusempilweni okugcwele izakha mzimba ezibalulekileyo, inokuthathwa ngeendlela ezininzi ezahlukeneyo, kubandakanya nesiselo esimnandi esifana nesi sigungqa seprotein. Qaphela izithako.
- Amaqanda ama-3 amaqanda okanye Iigrama ezingama-90 zamhlophe abamhlophe beqanda
- ilitha ye leche
- un ibhanana
- Iipuni ezili-3 ze oatmeal
Hlanganisa zonke izithako uze ufumane i-smoothie ngozinzo oluthanda kakhulu. Ukuba kukho ulwelo oluninzi, ungongeza enye icephe le-oatmeal kwaye ukuba lingqindilili, amanzi ambalwa. Sela isikhuni emva kokuzilolonga okanye ngaphambi kokuba uye kulolonga kusasa, kuba ikwangumthombo wamandla ogqibeleleyo wokuzilolonga.
Nini ukusela iiprotein ziyangcangcazela
Iiprotheyini zishukuma kufuneka zithathwe ngaphambi okanye nasemva kokuzilolonga, ngale ndlela umzimba ubamba iiproteni ngokufanelekileyo. Ukuba uneprotein enye eshukumayo ngosuku, eyona nto icetyiswayo kukwenza malunga nemizuzu engama-30 emva kokwenza uqeqesho lwakho. Ukuba ufuna ukuba neeprotein ezimbini zasekhaya ezinyikimisayo ngosuku, kuya kuba kufanelekile ukuba nesidlo sakusasa esinye.
Ngale ndlela, umzimba wakho unokusebenzisa izibonelelo eziphezulu zeprotein ngomsebenzi wemihla ngemihla. Kwimeko nayiphi na into, khumbula oko kubalulekile ukuhamba neprotein ngokwenza umthambo. Ngaphandle koko, inokujika ibe ngamanqatha kwaye ikwenze utyebe. Sebenzisa kakuhle izibonelelo zendalo kwaye kunye nomzamo wakho, uya kufumana umzimba owufunayo.