Njengoko uyazi, iprotheni ifana neprotheni, ukutshintsha kwegama lesiNgesi kuphela. Eyona nto, iprotheni yimiba yobomi. Hayi, into yokuqala efika engqondweni xa ikhankanya iiprotheyini zeeprotheyini - amadoda aphefumlelweyo, akukho nto ihlala ikhangelekile ekuninzi kwezicubu zomzimba. Kodwa eqinisweni, kusetyenziswe iiprotheyini ezigubungelayo, kokubili ukulahleka kwesisindo, kunye nokwakha isisundu somzimba. Musa ukukholelwa?
Ukubanjwa "kwimisebenzi eyongezelelweyo". Ngoko ke, ukuba usebenzisa iiprotheyini zeeprotheyini, uza kwenza umsebenzi onzima, okanye uguqulise ubunzima beeyure, ke ewe, ukwakha imisipha. Yaye ukuba wenza umthambo wokuzivocavoca (umzimba ongenalo ubunzima obukhulu, u-aerobics, ukudansa) - uya kukwazi ukunciphisa ubunzima kwiprotheni.
Izinzuzo
Ukusetyenziswa kweprotheni yomzimba wethu kuyaziwa. Iprotheni edlayo iyaxubha, uyakuphazamisa ukuhlanjululwa kwemisipha, oko kukuthi-inkqubo yokutshatyalaliswa kwezicubu zesisu. Iinkqubo ze-Catabolic zibandakanyiwe emva kokulala, kunye nangemva kokuqeqeshwa.
Ukwamkelwa kweprotheni kwandisa ixesha lokuvalelwa. Ekubeni i-cocktail ye-protein ayinayo iikhalori ezininzi, kodwa iqukethe iiprotheyini, ungesabi ukuba uphile kakuhle, kuya kuvela ukuvakalelwa kwe-saturation, kuba iiprotheni zitshiswa ngaphezu kweeyure ezingama-6.
Ukuba ukondla, ukusetyenziswa kwamaprotheni okugubungelayo kuya kukwandisa ukusetyenziswa kwamandla ngokutya ukutya ngo-30%.
Iiprotheni zokugcoba ziza kulawulwa kwe-metabolism, ziyakunciphisa ubuqhetseba kunye nokukhathala, kwaye izihlunu zakho ziya kuba zi-elastic, zibophezele. Ngenxa yokuba iprotheni ayithambekele ekuphenduleni amafutha, unokufumana ithuba lokukrazula i-cellulite yintengiso.
Recipes
Ngoku makhe sibone indlela yokulungiselela ukuthungqwa kweprotheni. Kukho iindlela ezintathu:
- ukuthenga i-cocktail eyenziwe ngokulungeleyo kwisitoreji sesondlo sokutya;
- Thenga iprotheni powder uze wenze i-cocktail yakho ngokwakho;
- ukulungiselela i-cocktail kwimveliso yasekhaya.
Siza kuqwalasela ukhetho lokugqibela, kodwa qwalasela iprotheni "yesitolo" iqukethe iprotheni ecocekileyo, kunye nemveliso "yasekhaya" (i-cottage cheese, ubisi) ayiqukethe kuphela iiprotheyini, kodwa kunye namafutha.
I-raspberry cocktail
Izithako:
- i-raspberry - 200 g;
- ubisi - 200 ml;
- yogurt yemvelo - 200 ml;
Ukulungiselela
I-raspberries egalelwe kwi-blender, yongeza ubisi kunye ne-yogurt, uphinde whisk kwaye unandiphe umdla wezempilo!
Kiwi nobusi
Izithako:
- kiwi - 1 piece;
- ubusi - iipuniwe ezi-2;
- ubisi lwe-soy - 300 ml;
- kefir - 150 ml;
Ukulungiselela
I-Kiwis ihlambulukile kwaye igalelwe iibhubhu ezincinci, zixutywe kwi-blender. Ubusi buya kutshiswa kummandla we-semi-liquid, wongeza kwi-kiwi kunye nobisi kunye ne-yogurt. Bamba kwakhona.
I-Curd cocktail
Izithako:
- i-cottage cheese - 300 g;
- ubisi - 200 ml;
- iziqhamo - 70 g;
- i-oat flakes-i-2 tablespoons;
Ukulungiselela
I-oat flakes ibilise ngamanzi abilayo imizuzu emithathu. Betha kwi-blender cottage shiese, ubisi, isitshalo kunye nesithelo esihluthwayo.
Cocktail cocktail
Izithako:
- iipinapali - ezine iisongo;
- abamhlophe beqanda - ama-3 amaqhosha.;
- Iqumba leqanda - i-1 piece;
- amanzi - 200 ml;
- ama-walnuts - 50 g;
Ukulungiselela
Ubilise amaqanda aphekiweyo, ukhethe inani elifunayo lamaprotheni kunye nezikhupha, ubethe kwi-blender kunye neinanphale, amanzi kunye neentonga. Zonke iindlela zokupheka kwiprotheni ezitshintshisayo ukulahleka kwesisindo ungakwazi ukuguqula ukuqonda kwakho, kuxhomekeke kwiminqweno yakho kunye nokufumaneka kwezilwanyana kwiqrijini.
Ukwamkelwa kweefotyi
Ekupheliseni, encinci malunga nokusela kakuhle iiprotheni.
- Okokuqala, ii-cocktail zizonxila ngokukhawuleza, zizalisekile kwaye zizonandipha.
- Okwesibini, i-cocktails ayifaki indawo yokutya, kodwa inokunciphisa inani lokutya ukususela kwi-5 ukuya kwe-3, ukuba uyaphuza i-cocktail yokutya kwasekuseni kunye nomdlalo wokutya okusa emini, ngomzekelo.
- Okwesithathu, ixesha elifanelekileyo lokuthatha i-cocktail ngentsasa kunye nexesha emva koqeqesho (isiqingatha seyure emva kokuphela kweeklasi).