Amaprotheni Shake: indlela yokwenza? Ividiyo
Ukwenza ukuzamazama kwamaprotheni okuzenzela
Uma ungumthandi wamaswidi, zizwe ukhululekile ukufaka u-ayisikhilimu esiphuzweni sakho esenziwe ekhaya, kodwa hhayi ngaphezu kwama-gramu angama-70, okuzoba ngamagremu ama-3 wamaprotheni.
Manje khetha ukudla okunothile kwamaprotheni. I-Cottage shizi ilungele le ndima - izokunikeza hhayi kuphela ngamaprotheni asebenza isikhathi eside, kepha futhi namavithamini amaningi. Thatha i-150 gram yalo mkhiqizo, izokunikeza ngama-24-27 gramu wamaprotheni.
Ngokuzithandela, engeza umthombo odumile wamaprotheni njengamaqanda ezigwaca ekunyakaziseni kwakho. Ukuthatha cishe u-5 kuzokhulisa inani lakho lamaprotheni ngo-6 amagremu.
Okunye ukudla okunamaprotheni amaningi ibhotela lamantongomane. Kusuka ku-2 wezipuni, uthola amagremu ayi-7 wesakhi esibalulekile. Kumele uqaphele ukuthi ibhotela le-peanut linamafutha kakhulu, ngakho-ke ungalingezi ekuthungeni kwakho kwangaphambi nangemva kokuzivocavoca.
Bese wengeza izithelo - ngokuqinisekile aziwona umthombo oyinhloko wamaprotheni, kodwa anganikeza ama-carbohydrate ukugcwalisa izitolo ze-glycogen futhi anikeze amandla okuqeqesha. Isithako esivame kakhulu ekunyakaziseni amaprotheni ibhanana. Esinye sezithelo ezinesisindo esingu-125 amagremu siqukethe cishe ama-3 amagremu wamaprotheni nama-25 amagremu ama-carbohydrate. Ungangeza amabhilikosi omisiwe (izingcezu ezi-5-7) kubhanana, ngakho-ke uthola amagremu ama-3 wamaprotheni no-20-30 amagremu ama-carbohydrate.