Iiprotheni, i-squirrels kwaye kwakhona kwakhona i-squirrels! Le nxalenye ephambili yokutya kwakho, ukuba ufuna ukufumana ubunzima be-muscle. Kungenzeka ukuba sele uyayazi ukuba iiprotheni zihlobo lwezinto zokwakha izihlunu, kwaye ngaphandle kwazo nawuphi na umakhi womzimba onokuzenza ngaphandle. Isidingo somntu oqhelekileyo kwiiprotheni malunga ne-0.75-1 g ngekg yesisindo somzimba ngosuku. Kubadlali okanye abantu ababandakanyekayo kwizemidlalo, imfuno yeeprotheyini iya kwanda malunga ne-2-2.5 g nganye ngeeksi zesisindo somzimba ngosuku.
Masithi unesisindo esingama-60 kg, ngoko kufuneka udinga i-120 gram yeprotheni ngosuku. Ku-100 g yenkomo iqukethe malunga ne-18 g yezinto ezifunwayo. Ngaba unako ukutya ngexesha lomhla malunga no-1 kg wenyama kunye nezinye iimveliso ezinika inani elifanelekileyo le-carbohydrates? Ngokwenyama, mhlawumbi, iya kuhlangabezana nayo, apha kuphela isisu eselulekileyo kunye neengqumbo ezincinci - iingcamango ezingahambelaniyo. Yingakho iingcali ziye zaphuhlisa umdlalo wezondlo zokukhula kwemisipha, ehlangene noqeqesho iya kukuvumela ukuba ufikelele ngokukhawuleza kwisiphumo esifanelekileyo.
Ungathabatha njani ukutya kwezemidlalo?
Iprotheni (iprotheni) i-cocktail kufuneka inxiliswe ngokukhawuleza emva koqeqesho okanye emva kweyure emva kwayo. Lo ngumzuzu nje xa iindawo zokugcina ii-amino acids ziphelile, kwaye umzimba udinga amandla okubuyisela kunye nokwenzeka kokukhula okuqhubekayo. Ukwamkelwa kwemidlalo yokutya kungenziwa kwakhona ekuseni, ngaphambi nangesidlo sasekuseni. Omnye umzuzu ofanelekile ukuhlwa ebusuku ukuze uqiniseke ngokuqinisekileyo ukuba awuyi kushiya umzimba wakho ngaphezu kokuba ufuna ixesha ngaphandle kwezondlo.
Kubalulekile: izondlo zentlalo yokufumana ubunzima abuyena umthombo oyintloko weprotheni, kodwa kuphela ukongezwa ekudleni kokutya, ngoko ungakulibala ngokutya okufanelekileyo.
Ezemidlalo zondlo lwabaqalayo
Musa ukukhawuleza ukwenza i-shelf eninzi imitshini kunye nemifanekiso yokufaneleka kwiibhile. Ukuba uphulaphule ukukhangisa, usenokucinga ukuba ukuthenga isiqwenga samagqabi emilingo kunye nama-ampoules angaguqukela ibhoti yeveki ngaphandle kokuphuma ebhedeni.
Okokuqala, qokelela ulwazi malunga nabavelisi abahlukeneyo, ungathengi imveliso yesondlo yokuxhatshazwa kwemisipha, ethengiswa kwiklabhu yakho yokufaneleka. Kungenzeka ukuba kukho isivumelwano phakathi komthengisi kunye nolawulo, ngoko awukwazi ukubala kwiingcebiso ezijoliswe kuyo. Yiyiphi imidlalo yokondla eyona nto ingcono kakhulu ukuba unokukuxelela kwiiforam ezizodwa, amaqela kwiintanethi zentlalo, njl. Sekunjalo, baninzi abantu abangenakuthandana nokuzuza, abanemibono enengcamango.
Ukongeza kuzo zonke iiprotheyini ezikhoyo ezaziwayo, unokongeza kwi-creatine yakho yokudla, i-carnitine, i-glutamine, i-arginine kunye nezinye izakhiwo ezinokuphucula ukusebenza kwakho. Ukhumbuza isifundo esithile sokhemistri, inxenye ngoko kunjalo. Kodwa kufuneka udibanise konke oku kukutya kwakho ngokuthe ngcembe, ufunde ngokucophelela iimpawu zemveliso nokucinga ngokucophelela ukuba uyayidinga.
Ezemidlalo izondlo: iinzuzo
Ukusetyenziswa kwezemidlalo kwondlo kuyabonakala, umzimba wakho uya kufumana zonke izinto ezifunekayo ekuphuhliseni nasekuphuleni emva kokuqeqeshwa okufutshane ngexesha elifutshane. Xa ishedyuli yakho ayikho umgangatho womsebenzi kunye nomzi, kwaye ukusetyenziswa kwamandla kuye kwanda kakhulu, kungenakongezwa okongeziweyo kunzima. Kwaye kufuneka uhlale ugcwele amandla, ujabule kwaye ube nemvakalelo emihle, kuba ngaphezu kwendlela yokuzivocavoca uneminye imiba yobomi ofuna amandla.
Ngako oko, ngaphandle kobuqili, qalisa ukunika umzimba umthombo owongezelelweyo weprotheni kunye nezinye izinto, kwaye uya kubona ukuba umzimba wakho waqala ukutshintsha ngokukhawuleza, kwaye uqhubeka usondela kwiphupha elixabisekileyo lomdlalo wezemidlalo.