Ingingo y'imirire ya siporo ikikijwe nuko umubare w'imigani abantu bamwe banze no kumwumva ibye kandi bagaragaza gusa bati: "Chimie!" Abakinnyi b'inararibonye, nyuma ya buri somo, kunywa poroteyine cocktail kugirango yuzuze ingufu zishingiye ku mikurire y'imitsi, mu gihe abashya bagerageza kumenya amagambo yose n'ibihe byose. Reka tumenye uwerekanwa kandi tunahanagurwa nimikino ya siporo, uburyo bwo guhitamo inyongera zingirakamaro nuburyo bwo kubijyana neza.
Imirire ya siporo
Mu mirire ya siporo, nta bicuruzwa bisanzwe tugura mububiko buri munsi, ndetse ntabwo nibicuruzwa byumubiri bikwiye. Iyi ni icyiciro kinini cyinyongera zibirimo, zirimo proteine izwi cyane na karnitine kandi yihariye - Heiner, Bcaaa, aside amine nibindi. Imirire ya siporo yemerera abakinnyi kugaburira ukurikije uburyo, aricyo cyingenzi mugihe wandika imitsi. Inyongera zirimo ibintu byingirakamaro- kandi birumvikana, birumvikana, bishobora kuboneka kubicuruzwa bisanzwe, ukuri kuzaboneka kubirenze igice kisanzwe kugirango ubone igice kimwe cya poroteyine, ibinure na karubone birimo ibice byuruvange rwumye. Birakwiye ko tumenya ko inkingi kubagabo nabagore ni bamwe, gusa ijanisha ryibirimo mu ruvange rwibintu bitandukanye bitandukanye kubera physiologie zitandukanye.
Proteine cyangwa Heiner akora ibigega
Ifoto: PilixAByay.com.
Ninde washenywe imirire ya siporo
- Allergie . Impamvu nyamukuru yatumye inyongeramu zidashobora gufatwa, allergic ni. Itera hafi 10% yabakinnyi - ntibihagije, ariko ntushobora kwibagirwa kubigaragaza. Niba ufite allergie kuri poroteyine yinyamanswa, hanyuma uhitemo uruvange rwibikomoka ku bimera - bakozwe mu myuka y'ibimera bitandukanye n'imboga zumye. Kuva muri vitamine, bitwika ibinure nibindi bintu mugihe habaye allergie birakwiye ko byanze na gato. Ibimenyetso bisanzwe - Umutuku no gukurura uruhu, isesemi, kubyimba uruhu cyangwa umuhogo, amarira.
- Koga . Niba ukunda gushiraho imyuka mumira yira, hanyuma ubaza muganga mbere yo kujya mububiko bwimikino. Muri poroteyine na Heiner, poroteyine na karubone bikubiye mu ntera nini, bityo abantu bafite amara yoroshye barashobora kugira uburemere bukuru ndetse no kurira.
- Imirire yuzuye yuzuye . Mbere yo kugura ikintu cyose mumirire ya siporo, menya neza ko ubikeneye. Kubara ukurikije formula: 2,2 garama ya poroteyine kuri kilo yuburemere. Noneho ubare muri porogaramu ya terefone, proteyine zingahe kumunsi ukoresha. Niba ubona ikibazo, birakwiye kongera umubare wibiryo cyangwa ubyutsa hamwe na poroteyine cyangwa uruvange rwa poroteyine. Sobanukirwa niba ukeneye inyongera ya vitamine, kandi, gusa - gutanga ibizamini byamaraso kuri muganga wibasiye. Bazerekana niba umubiri wawe urwaye calcium, fosifore nibindi bintu byingenzi.
Mugihe wandika imitsi nini ni ngombwa kurya byuzuye
Ifoto: PilixAByay.com.
Ninde ukeneye gufata imirire ya siporo
- Gushiraho imbaga . Niba ushishikajwe cyane na siporo, birashoboka ko uzi ko Calories Supplus ikeneye guhinga imitsi - ugomba gukoresha ibirenze kumara. Impinga yo gukura imitsi mumikino iguye ku cyizuba nimbeho - noneho barimo kubona misa - n'ibinure n'imitsi. Kurya karori zihagije, ariko ntukemure igifu, birakenewe gushyiramo poroteyine cyangwa umutsima mumirire.
- Ongera usubize misa . Birasa nkibitangaje ko imirire ya siporo ibereye inzira zitandukanye? Ariko, paradox ni iyo kwizerwa. Mugihe cyo gutakaza ibiro, abakobwa bafite ikibazo cyo kwanga ibicuruzwa ukunda - bombo, kuki, chip nibindi bintu byangiza ishusho. Abakora Uruvange rwa poroteyine rwemeje iki kibazo barekura poroteyine hamwe nuburyo butandukanye - kuva strawberries na shokora kuri caramel na ice cream. Mu rwego rwo gusa poroteyine gusa, inyongera za vitamine, gusimbuza isukari hamwe n'inyongeramusaruro nyayo. Ni ukuvuga, uzabona proteyine ikenewe ikenewe mugutakamba ibiro, ariko uburyohe bwibintu byamata.
- Imirire yanduye . Niba ikizamini cyamaraso cyerekana ko udafite ibintu byihariye, birakenewe kunywa inzira ya vitamine. Na none, imirire yimikino izafasha niba ukora cyane kandi ntugire umwanya wo kugira neza. Birashoboka kuyisimbuza kimwe mu biryo cyangwa ifunguro rya nimugoroba - bizahinduka ifunguro ryiza, rikize muri poroteyine.
Inyongera zizagufasha kumva ukomeye
Ifoto: PilixAByay.com.
Nigute wafata imirire ya siporo
Ubuyobozi bwiza kuri wewe buzaba ibyifuzo byuwabikoze. Ku gipaki bavuga umubare munini ugomba gufatwa kumugabane, ni kangahe gufata. Akenshi mubipaki harimo ibiyiko byapimwe byoroshye gupima ingano yifu. Mubisanzwe, igice cya poroteine ni garama 20-25 muburyo bwumutse, inyongeramubano zose muburyo bwa tablets ifata inshuro 2-3 kumunsi nibiryo cyangwa nyuma yacyo. Bamwe mu banyongera, nka BTSAA nandi aside amino, barwanywa mumazi cyangwa umutobe kandi banywa mugihe cyamahugurwa. Ububiko bwububiko bukunze kwibonera abantu bakora siporo, kugirango bazashobore kukugira inama kubibazo byose.