Kuyini iprotheni, futhi lapho umzimba udinga ke ikakhulukazi?

Iqiniso lokuthi lokhu amaprotheni okulotshwe izihloko eziningi ezikhuluma ngalokho enempilo nokudla abasubathi, ku ekudleni kwabo. Amaphrotheni izidakamizwa agcwele emashalofini Pharmacy. Futhi akumangalisi. Amaphrotheni - into edingekayo ukuze kwemisipha evamile ukuthuthukiswa, ukukhula kanye ukutakula I-ukulethwa amino acid emzimbeni kanye nokwakhiwa izitho zangaphakathi amaseli, isikhumba, izinwele. Amaphrotheni eziyisidingo nokuthanda izivikeli mzimba. Yingakho engayitholi zabo kusuka ukudla kubalulekile kuwo wonke umuntu, hhayi kuphela abadlali, abaqeqeshi, izama abantu abenza umsebenzi odinga amandla.

Ukweqiwa Ephakeme wamaprotheni

Kuyini amaprotheni - akubona bonke uyazi. Ziningi ngephutha, bakubheka njengobuthakathaka steroid (ngokuqondene ukukhuthazwa jikelele amaprotheni kubagijimi). Ukuze abasubathi, lenzani inendima ekhethekile ekubuyiseleni emisipheni yazo ngemva ukusebenzisa kanzima futhi eside. Ngezinye esisindo 100 kg, idinga 330 g amaprotheni (200 kuya ku-300 gr, kuye ngokuthi ukushuba umthwalo) ukuthi umzimba wakwazi ukuqhubeka ukuba sibhekane kanye nemsebenti lotsintsa umtimba anda. Ngo amanani evamile wamaprotheni kuqinisekisa ukusebenza kuwo wonke umzimba, kanye nezinye izakhi. 50 kg - 60 g amaprotheni. Njengoba sazi ukuthi inani wonke amaprotheni adingekayo ukuze umuntu nsukuzonke akufanele kube amagremu esingaphansi 100. Le mali yama-protein esiluthola ekudleni evamile yansuku zonke (uma udle ucishe efanele, ngokugcwele).

Amaphrotheni - Amaphrotheni eliphezulu, waqaphela ngesimo powder (ibhekwa wezokudla), efana ubisi powder. Kungcono ugxile emzimbeni ngesikhathi ukusetshenziswa evamile carbohydrate (ngoba isisindo umzimba 50 kg - 200-400 g).

Amaphrotheni Ukudla

Omunye ukucaciseleka ebalulekile mayelana yokuthi lokhu amaprotheni ukuthi uyakwazi ukwenza ngoba umzimba. Amaphrotheni ukwandisa lokugayeka kokudla emzimbeni. Uma ukudla amaprotheni eyanele kanye carbohydrate, kuyilapho ekunciphiseni engayitholi fat ukuba ngokushesha futhi kalula kabusha wonke isisindo esengeziwe ngokwemvelo. Kodwa kuzuzwe umphumela onjalo kwakudingeka ukusebenza indlela odla ngayo: imikhiqizo evamile unganiki isilinganiso esinjalo amaprotheni, ama-carbohydrate namafutha.

Lapho ukuzikhandla omnene

Abadansi, kanye abantu abathintekayo aerobics, ukuqina Kunconywa ukukhulisa kancane ephakeme kunaleyo ngoba aqukethe amaprotheni amaningi evamile ekudleni: 50 kg - 70 t. Lesi isilinganiso kuyadingeka ukuba behlise isidumbu sayo ukusingatha umthwalo, wakhula imisipha namafutha "elicibilikile".

Lapho amandla imithwalo

Inani amaprotheni kumele lenyuke 300 g 100 kg emzimbeni ngalunye ngesikhathi imithwalo ephakeme (ukusebenzisa iphrotheni esiningi). Yini Iwunikeza? Lapho ukuqeqesha isisindo eziyinkimbinkimbi imisipha ukudonsa, isikhamo sewayini ingozi eliphezulu Ukwenyela. Lokhu ngokuyinhloko lihlobene abantu ongaqeqeshiwe: kungazelelwe umthwalo ukwanda igcwele nemiphumela. Ukwandisa izinhlelo zamagama amaprotheni emzimbeni, amaprotheni kungandisa kwemisipha ukukhuthazela ukucindezeleka (kubalulekile ikakhulu lapho ukhuluma ngani ukusetshenziswa dumbbells, imishini umsebenzi thina).

Kanjani ukunikeza umzimba nge lemali edingekile of amaprotheni

Manje njengoba siyazi ukuthi amaprotheni futhi uma sidingeka ebulilini, kubalulekile ukwazi lapho imikhiqizo nezidakamizwa kuqukethwe. Kukhona ezahlukene izinhlobo amaprotheni: soy, iqanda; ngesikhathi imithwalo high ikakhulukazi whey kudingekile, casein. Njengoba sekushiwo, ke angathengwa njengendlela powder ukulungiselela nenye imiyalelo kanye isiphuzo. Noma ukuthenga izithasiselo ekhethekile nge wokuqukethwe lelisetulu amaprotheni. Nokho, kukhona ukudla okunothe kubo (inyama, inhlanzi, ubhontshisi, iphinathibhatha, whey, ushizi, cottage shizi no amaprotheni izimpushana edayiswa Ezemidlalo eziyinkimbinkimbi). Okokuqala kubalulekile ukuba bencike phezu kwabo (at imithwalo ongaphakeme), bese kuphela ekhemisi, isibonelo, amaprotheni Amabha noma Weider 100% casein Cocktails.