Ama-protein angama-3 enzelwe ukuzamazama ukuchaza

Amaprotheni ayaqhaqhazela

Uma ufuna ukwandisa isisindo semisipha, kufanele uhlanganise ukuzivocavoca nokudla okunothe ngama-carbohydrate namaprotheni. Yize ukusetshenziswa kwama-protein supplements nakho kuvamile, ngoba kunjalo kubalulekile ekwakheni imisipha. Namuhla kungenzeka ukuthola iprotheni powder ngale njongo, yize ungayithola kalula ekudleni.

Amaprotheni asetshenziswa kuleli cala ukuguqula amafutha abe yimisipha, kepha kulokhu, kuyadingeka ukuyihlanganisa nezemidlalo. Lokho wukuthi, ukuthatha isengezo esisekwe emaprotheni ngeke kukwenze kukodwa, kungakwenza uzuze nesisindo esithe xaxa. Ngakho-ke kufanele ukhumbule ukuthi lokhu kuzamazama kulungile, inqobo nje uma kuhlanganiswe nokuzivocavoca okuhle, okuhle ukukuthatha ngemuva kokuzivocavoca, uqaphele futhi ukhethe okuthandayo.

Amaprotheni azenzele wona ayaqhaqhazela

Lawa maprotheni enzelwe ekhaya, ngokudla okungokwemvelo nokunempilo, alungele ukuchaza imisipha yakho. Ziphilile, ziphilile futhi okubaluleke kakhulu, zimnandi. Zama lezi zokupheka bese ukhetha okuthandayo, uzobathanda.

Banana smoothie

Banana amaprotheni Shake

Ubhanana wukudla okuthandwa kakhulu ngabasubathi, ngoba kungumthombo wemvelo kashukela nongokwemvelo lokho ikusize uthole umzimba wakho ngemuva kokuzivocavoca. Ukulungiselela ukuzamazama kweprotheni kabhanana uzodinga.

  • Ingxenye yelitha ye ubisi
  • 2 ubhanana
  • 5 amaqanda abilisiwe, lapho uzosebenzisa khona abamhlophe aba-5 nezikhupha ezi-2 kuphela
  • 2 wezipuni ophanayo we oatmeal

Ukulungiselela kulula kakhulu, kufanele ubeke zonke izithako ku-blender futhi hlanganisa kahle uze uthole ukuthungwa okuthanda kakhulu. Ungakuthatha kubande ngeqhwa, isitayela i-smoothie, noma ekamelweni lokushisa. Ngemuva kokuzivocavoca kanzima kuzokusiza ukuthi ululame ngokushesha.

I-walnut smoothie

I-walnut smoothie

Amantongomane angukudla okugcwele izinzuzo zezempilo, ngenxa yokuthi bacebile ku-Omega3 fatty acids. Futhi zingumthombo wemvelo ongakholeki wamaprotheni ezitshalo, ngakho-ke kungahle kungabikho ohlwini lwakho lokunyakaziswa okuzenzela ukukuchaza. Lezi izithako ozidingayo ukulungiselela le walnut smoothie.

  • 300 ml we ubisi
  • iyogathi yesiGreek ukunambitheka kwemvelo ngaphandle koshukela
  • isixuku se ama-walnuts
  • isigamu sengilazi ye amanzi
  • abamhlophe bamaqanda ama-3 okuphekwe phambilini
  • un ibhanana

Hlanganisa zonke izithako ku-blender glass uze uthole i-smoothie enhle, ngaphandle kwezigaxa nokuthungwa okuthanda kakhulu. Uma uyidinga, ungangeza ubisi namanzi athe xaxa ukukhanyisa ukuzamazama. Faka amanye ama-ice cubes futhi unesiphuzo esiqabulayo futhi esinomsoco emva kokuzivocavoca.

Shikizisa amaqanda

Amaprotheni azamazama neqanda

Amaqanda acebile ngamaprotheni ngakho-ke awekho ekudleni kwanoma ngubani ofuna ukukhulisa imisipha. Ngaphezu kokuba ukudla okunempilo okugcwele izakhi zomzimba ezibalulekile, ingathathwa ngezindlela eziningi ezahlukahlukene, kufaka phakathi isiphuzo esimnandi njengale protake shake. Qaphela izithako.

  • 3 amaqanda abamhlophe noma Ama-gramu angama-90 amaqanda abamhlophe abancishisiwe
  • ilitha le- ubisi
  • un ibhanana
  • Izipuni eziyi-3 ze oatmeal

Hlanganisa zonke izithako uze uthole i-smoothie ngokuvumelana okuthanda kakhulu. Uma kunoketshezi oluningi kakhulu, ungangeza esinye isipuni se-oatmeal futhi uma sincane kakhulu, amanzi amancane. Iphuze ibanda ngemuva kokuzivocavoca ekuseni noma ngaphambi kokuzivocavoca ekuseni, ngoba futhi ingumthombo wamandla ophelele wokuzivocavoca umzimba.

Nini ukuphuza amaprotheni shakes

Amaprotheni azamazama kufanele athathwe ngaphambi nje noma ngemuva kokuzivocavoca umzimba, ngoba ngale ndlela umzimba uhlanganisa amaprotheni kahle. Uma une-protein eyodwa kuphela shake ngosuku, into ebaluleke kakhulu ukukwenza cishe imizuzu engama-30 ngemuva kokwenza uqeqesho lwakho. Uma ufuna ukushaywa amaprotheni amabili okuzenzela ngosuku, kungakuhle ukuthi ube neyodwa kwasekuseni.

Ngale ndlela, umzimba wakho ungasebenzisa ngokunenzuzo izinzuzo eziningi zamaprotheni ngomsebenzi wansuku zonke. Kunoma ikuphi, khumbula lokho kubalulekile ukuhambisana namaprotheni ngokuzivocavoca umzimba. Ngaphandle kwalokho, ingahle iphenduke amafutha ikwenze ukhuluphale. Yisebenzise kahle imithombo yemvelo futhi kanye nomzamo wakho, uzothola umzimba owufunayo.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.