Isihloko sesondlo semidlalo sijikelezwe ngenani leentsomi kangangokuba abanye abantu bayala ukude beve ngaye kwaye bakhwaza: " Iimbaleki ezinamava, emva kokusebenza komsebenzi ngamnye, i-protein yeprotheyini yokuphinda ichithe indawo yokugcina amandla okukhula kwemisipha, ngelixa abafikayo bezama nje ukufumana zonke isigama kunye nengoma. Masibone ukuba ngubani oboniswayo kwaye ophumeleleyo ngesondlo semidlalo, indlela yokukhetha iizongezo ezifanelekileyo kunye nendlela yokuthatha ngokuchanekileyo.
Yintoni eyenziwayo
Ngaphantsi kwesondlo sezemidlalo, akukho mveliso uqhelekileyo esiyithengayo esitolo yonke imihla, kwaye nkqu neemveliso zesondlo esifanelekileyo. Olu ludidi olubanzi lwezongezo lokutya, ezibandakanya zombini i-protein eqhelekileyo kunye ne-carnitine kwaye icacile kakhulu - iHeiner, i-Bcaaa, ezinye ii-Alino Acids njalo njalo. Isondlo semidlalo ivumela iimbaleki zokondla ngokwemowudi, ebaluleke ngakumbi xa ichwetheza isithsaba semisipha. Iizongezo ziqukethe izinto eziluncedo kakhulu ze-zure kunye nezomkhondo, ezi zinto zinokufumaneka kwiimveliso eziqhelekileyo, inyaniso kuya kufuneka itye ngaphezulu kwenani eliqhelekileyo lokufumana inani leeproteni, amanqatha kunye ne-carbohydrate equlethwe ngaphakathi izahlulo zomxube owomileyo. Kufanelekile ukuba ukonakalisa owongeziweyo kumadoda nabafazi kuyafana, ipesenti kuphela yomxholo kumxube wezinto ezithile ohlukileyo ngenxa ye-filtiology yentsimi eyahlukileyo.
Iprotein okanye i-heiner yenza oovimba bamandla
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Ngoobani Isondlo seMidlalo
- I-allergy . Esona sizathu siphambili sokuba ukongeza akunakuthathwa, ukungalingani. Idibana malunga ne-10% yeembaleki-ayonelanga, kodwa awunakulibala ukuyibonisa. Ukuba une-allergy kwiproteni yezilwanyana, emva koko ukhethe umxube wezityalo - zenziwe kwi-Wrinkle yezityalo ezahlukeneyo kunye nemifuno eyomileyo. Ukusuka kwiivithamini, abatshisi abangamanqatha kunye nezinye izinto kwi-allergies ye-allergies kuko konke. Iimpawu eziqhelekileyo kunye nokubomvu kunye nokuncipha kolusu, isicaphucaphu, ukudumba kolusu okanye umqala, ukrakra.
- Ukuqubha . Ukuba unomdla wokusekwa kweegesi kwithumbu, emva koko nxibelelana nodokotela wakho ngaphambi kokuba uye kwivenkile yesondlo semidlalo. KwiProtein kunye neHeiner, iiproteni kunye ne-carbohydrate ziqulathwe kugxininiso olukhulu, ngenxa yoko abantu abanethuna elibuthathaka banokuba nemvakalelo yobunzima kunye nokuqunjelwa.
- Isondlo esilinganayo esinesondlo esifanelekileyo . Ngaphambi kokuba uthenge nantoni na kwisondlo semidlalo, qiniseka ukuba uyayifuna. Bala ngokwefom yefomula: 2.2 I-GAMS yeProtein ngekhilogrem yenqanaba lobunzima. Emva koko bala isicelo se-smartphone, zingaphi iiproteni ngosuku ozisebenzisayo. Ukuba ubona umngeni, kufanelekile ukwanda inani lokutya okanye ukongeza kwi-protein okanye iprotein-shen-smbohrahydrate. Qonda ukuba ufuna izongezelelo ze-vithamin, nawe, zisandleni seemvavanyo zegazi kwiGosaIka. Ziya kubonisa ukuba umzimba wakho ungena kwi-calcium, iphosphorus kunye nezinye izinto ezibalulekileyo.
Xa uchwetheza ubunzima bemisipha kubalulekile ukuba utye ngokupheleleyo
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Ngubani ofuna ukuthatha isondlo semidlalo
- Iseti yokwanda . Ukuba unomdla kwi-jim, mhlawumbi uyazi ukuba i-calori ikhusela kufuneka ikhule imisipha- kufuneka usebenzise ngaphezulu kokuchitha. Incopho yokukhula kwezihlunu kwiimbaleki ziwela ekwindla kwaye ubusika-emva koko bafumana ubunzima - kunye namafutha kunye nemisipha. Ukutya iikhalori ezaneleyo, kodwa ungaphezulu kwesisu, kubalulekile ukuba ubandakanye iprotein okanye i-heiner ekutyeni.
- Hlela kwakhona ubunzima . Kubonakala ngathi yinto engaqhelekanga ukuba isondlo sezemidlalo sifanelekile kwiinkqubo eziphindiweyo? Nangona kunjalo, i-paradox ithembekile. Ngexesha lokuphulukana nobunzima, amantombazana anobunzima ayala iimveliso ozithandayo - capies, iicookies, ii-chips kunye nezinye izinto ezibonisa inani. Abavelisi be-protein bagqibe le ngxaki ngokukhulula iprotheni kunye nokuthanda izinto ezahlukeneyo-ukusuka kwi-strawberry kunye netshokholethi kwi-caramel kunye ne-ice cream. Njengenxalenye yeproteyini kuphela, izongezo zeVitamin, indawo yeswekile kunye ne-fasavouse yendalo. Oko kukuthi, uya kufumana iproteyini eyimfuneko yokuphulukana nobunzima, kodwa ngengca ye-cocktail yobisi.
- Isofa isondlo esosulelo . Ukuba uvavanyo lwegazi lubonisa ukuba uswele izinto ezithile zolandelela, kubalulekile ukusela ikhosi yeevithamini. Kwakhona, isondlo semidlalo siza kunceda ukuba usebenza kakhulu kwaye awunalo ixesha lokuba nolunge ngokupheleleyo. Kuyenzeka ukuba ubeke endaweni yalo enye ye-snacks okanye isidlo sangokuhlwa-iya kuphuma ukuba sisidlo esinentliziyo, esityebileyo kwiprotein.
Izongezo ziya kukunceda uzive mkhulu
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Ungayithatha kanjani isondlo semidlalo
Esona sikhokelo sihle kakhulu kuwe iya kuba ziingcebiso zomenzi. Kwiiphakheji babhala ukuba zingaphi iigram ekufuneka zithathwe kwisahlulo, kangaphi. Uninzi rhoqo kwiiphakheji apho kulinganiswa ii-spons ezilungele ukulinganisa ubungakanani be-powder. Ngokwesiqhelo, isahlulo seprotheyini yi-20-25 I-GRAMS kwifom eyomileyo, zonke ezongezwayo ngohlobo lweetafile zithatha amaxesha ama-2-3 ngosuku ngokutya okanye emva kwayo. Ezinye iikongeni, njenge-Btsaa kunye nezinye ii-acino acid, zibhashwe emanzini okanye ijusi kunye nesiselo ngexesha loqeqesho. Gcina abacebisi bahlala bahlala abantu ababandakanyekayo kwezemidlalo, ngenxa yoko baya kuba nako ukukucebisa ngemihla yonke.