Joalokaha u tseba, protheine e tšoana le protheine, e leng puo ea Senyesemane e sa tšoaneng. Ha e le hantle, protheine ke mohloli oa bophelo. Oho, ntho ea pele e tlang kelellong ha u bua ka li-protein li-cocktails - banna ba pumpe, ha ho mohla ba khabane ka mahlahahlaha a mangata a mesifa. Empa ha e le hantle, ho sebelisoa liprotheine tse ling, bobeli ba ho boima boima ba 'mele, le bakeng sa ho haha mesifa ea mesifa. U se ke ua e kholoa?
Ho tšoasa ho na le "mesebetsi e meng". Kahoo, haeba u sebelisa li-protein li-colase, u tla etsa mosebetsi o boima oa 'mele, kapa u itlama ka boima ba lihora tse ngata, joale e, u haha mesifa. 'Me haeba u etsa boikoetliso bo itekanetseng (ho ikoetlisa ntle le boima ba' mele, ho ikoetlisa, ho tantša) - u tla khona ho theola boima ba 'mele ha liprotheine li sisinyeha.
Melemo
Tšebeliso ea liprotheine bakeng sa 'mele ea rona e tsejoa hantle. Ho sebelisa liprotheine ho sisinyeha , u tla kena-kenana le mesifa ea catabolism, e leng - mokhoa oa ho timetsoa ha mesifa ea mesifa. Mekhoa ea litlhapi e kenyelelitsoe kamor'a ho robala, hammoho le ka morao koetliso.
Kamohelo ea protheine e lelefatsa boikutlo ba ho khotsofatsa. Kaha liprotheine tsa protheine ha li na lik'hilojule tse ngata, empa li na le liprotheine, u se ke ua tšaba ho fola, boikutlo ba ho khotsofatsa bo tla hlaha, kaha liprotheine li chekoa ka lihora tse fetang 6.
Haeba u ntse u ja, ho sebelisoa ha protheine e tsitsitseng ho tla eketsa matla a ho sebelisoa ha matla a lijo ka 30%.
Li-protein cocktails li tla laola metabolism, li u lokolle ka ho tsitsa le mokhathala, 'me mesifa ea hau e tla ba e phutholohileng, e sa rarahaneng. Ka lebaka la hore protheine ha e sekamele ho fetoha mafura, u boetse u na le monyetla oa ho felisa selulite e hloiloeng.
Li-recipe
Joale a re boneng hore na re ka itokisetsa protheine joang. Ho na le mekhoa e meraro:
- reka lebenkele le entsoeng ka ho itokiselitse lebenkeleng la lijo tsa phepo;
- Reka protheine phofo 'me u etse lebenkeleng la hao u le mong;
- ho lokisetsa lebenkeleng ho tsoa lihlahisoa tsa lehae.
Re tla hlahloba khetho ea ho qetela, empa nahana ka protheine ea "polokelo" e na le liprotheine tse hloekileng, le lihlahisoa tsa "lehae" (cottage cheese, lebese) ha li na liprotheine feela, empa li boetse li na le mafura.
Raspberry lebenkeleng
Lijo:
- raspberry - 200 g;
- lebese - 200 ml;
- yogurt ea tlhaho - 200 ml;
Litokisetso
Fula tse tala ka blender, eketsa lebese le yogurt, o boetse o tsubella le ho thabela tatso ea bophelo bo botle!
Kiwi le mahe a linotši
Lijo:
- kiwi - 1 piece;
- mahe a linotši - likhaba tse 2;
- lebese la soy - 300 ml;
- kefir - 150 ml;
Litokisetso
Li-kiwis li hloekisoa ebe li khaoloa ka li-cubes tse nyenyane, li kenngoa ka blender. Mahe a linotši a futhumetse sebakeng se seng sa metsi, a eketsa kiwi hammoho le lebese le yogurt. Hape hape.
Koetliso ea liaparo
Lijo:
- kisi ea kottage - 300 g;
- lebese - 200 ml;
- litholoana - 70 g;
- li-flakes - likhaba tse 2;
Litokisetso
Li-flakes li a pheha ka metsi a belang ka metsotso e 3. A otla ka tlung ea blott cottage cheese, lebese, lijo-thollo le litholoana tse hlahisitsoeng.
Pineapple cocktail
Lijo:
- liphaenapole - mehele e mene;
- makhooa a lehe - likarolo tse 3.;
- lee yolk - 1 sekoahelo;
- metsi - 200 ml;
- walnuts - 50 g;
Litokisetso
Pheha mahe a phehiloeng ka thata, khetha mofuta o batlang oa liprotheine le li-yolk, otla ka blender hammoho le phaenepole, metsi le linate. Litlhapi tsohle tsa liprotheine tse tsosang boima ba 'mele o ka li fetola ka bohlale ba hau, ho itšetlehile ka litakatso tsa hau le ho fumaneha ha lisebelisoa sehatsetsing.
Ho amoheloa ha li-cocktails
Qetellong, hanyenyane mabapi le ho noa joala liprotheine.
- Ntlha ea pele, li-cocktails li tahiloe butle, li tletse le ho thabela.
- Ea bobeli, li-cocktails ha li nke sebaka sa lijo, empa li ka fokotsa palo ea lijo ho tloha ho tse 5 ho isa ho tse 3, ha u noa lijo tsa hoseng le bohobe ba hoseng, ka mohlala.
- Ntlha ea boraro, nako e ntle ea ho ja lijo ke hoseng le nako ka morao koetliso (halofo ea hora ka morao ho lihlopha).