Gadzira Yako Puroteni Inozunungusa: 3 Recipes uye Mazano

Mapuroteni akawanda anoita mapuroteni anozununguka achizadza uye akaderera-calori zvinwiwa zvaunogona zvakare kuita nyore kumba. Tsvaga kuti chii chinoita kuzununguka kune hutano uye kuti ungazviita sei iwe pachako munyaya yedu.

Gadzira yako mapuroteni anozununguka: Izvi ndizvo zvinhu zvakakosha

Iyo inoshanda uye, pamusoro pezvese, ine hutano protein shake inofanirwa kunge ine zvimwe zvinongedzo izvo zvisiri zvinonaka chete, asiwo zvinoita kuti iwe ukwane.

• Chekutanga pane zvese, zvakakosha kuti ushandise yakakwirira-yemhando yeprotein sosi senge yakaderera-mafuta quark, yoghurt, skyr uye mukaka. Iine casein, protein inogutsa, uye whey , protein ine whey inonyanya kunaka mushure mekurovedza muviri. Chekupedzisira asi chisiri chidiki, zvigadzirwa zvemukaka zvinopa mavitamini nemaminerari.
• Mafuta nemacarbohydrates hazvisi zvisina kunaka kana zvisiri izvo. Mafuta ane hutano haangoite kuti unzwe wakaguta kwenguva yakareba, asi anogona kutovandudza lipids muropa. Nzungu, linseed nembeu dzechia zvakakodzera izvi . Oatmeal ine macarbohydrates akanaka uye yakakosha fiber fiber.
• Kuchengetera-kutengwa kweprotein shake powders kazhinji ine shuga yakavanzika. Kuti udzivise shuga isina kunaka, unogona kushandisa zvinotsiva zvakadai sexylitol mumabikirwo ako. Asi zvakafanana zvinoshanda pano: Zviri nani kuishandisa zvishoma.

Protein shake recipes

Kugadzira yako mapuroteni kuzunungusa hakusi nyore chete, asiwo kune hutano. Mashaki akagadzirwa anowanzo ane zvakawanda zvekuwedzera makemikari pakuwedzera shuga . Nemabikirwo edu iwe unogona kusanganisa mapuroteni anozununguka pasina nguva zvachose izvo zvinonaka zvinonaka.

• A basic recipe : Penya bhanana risati raibva wocheka kuita zvidimbu zvidiki. Isa zvidimbu zvebhanana mu blender ne 150g low-fat quark, 150ml mvura uye 1 tsp uchi uye puree zvose pamwe chete. Zano: Natural skyr imwe yevegan yakanaka kune quark. Oatmeal, majiroji uye agave manyuchi akakwana sezvimwe zvekuwedzera.
• A vegan recipe – shake iyi inonaka chose isina mukaka: Sanganisa 400ml mukaka wemupunga, 125g mablackberries, 1 tsp yemhodzi dzechia, 1 teaspoon pizi protein, 1 vanilla bhinzi nemuto weorenji.
• Inogona kuva yemwoyo here? Protein iyi inozunguzika nemuriwo inopa kukwidziridzwa kweprotein uye inonaka kwazvo: 1/4 bhero mhiripiri (yakachekwa), 1/4 cucumber (yakachekwa) uye 50g nehafu madomasi echerry ane 1 teaspoon low-fat quark, 1 tsp peanut butter, zana. ml beetroot juice uye sanganisa mune imwe muto weorenji. Wedzera 100/1 teaspoon flaxseed, 2 teaspoon yakakungurutswa oats uye 1ml mvura. Pure zvese uye unakirwe.
• Nenzira: Haufanire kuwedzera mazai akasvibira pakuzunungusa kwako. Inogona kunge iine salmonella uye zvokonzera zvirwere zvomudumbu zvakanyanya.

Muviri unoda mapuroteni kune izvi

Mapuroteni ndiro izwi rehunyanzvi repuroteni. Muviri wedu unoda mapuroteni, akakosha pazviri. Izvo hazvidi ivo chete kuvaka masero, asiwo kuvaka mahomoni nema enzymes, asiwo kuchengetedza immune system. Izvo zvakakoshawo, pakati pezvimwe zvinhu, kukwanisa kutakura oksijeni nemafuta.

• Musiyano unoitwa pakati pemapuroteni emhuka nemiriwo, mapuroteni emuriwo ari nyore kugadzika. Mapuroteni emhuka anonyanya kuwanikwa mune zvigadzirwa zvemukaka, nyama nemazai. Mapuroteni emiriwo anogona kuwanikwa mubhinzi uye peas, pakati pezvimwe zvinhu.
• Kana iwe ukadya chikafu chine mapuroteni, haungozozara nekukurumidza, kunzwa kwekuguta kuchagara zvakare kwenguva refu. Mukuwedzera, kudya uku kunochengetedza macalorie akawanda, ndicho chikonzero chikafu cheprotein-rich chine basa mukuderedza uremu.
• Zvisinei, mapuroteni akawandisa anogona kukuvadza muviri. Naizvozvo, huwandu hwakatsanangurwa ne German Society for Nutrition hunofanira kucherechedzwa. Nyanzvi dzinoti vanhu vakuru vari pasi pemakore makumi matanhatu nemashanu vanoda magiramu ari pakati pe65 ne47 eprotein pazuva, kwete.
• Vanhu vazhinji vanonwa vakagadzirira-yakagadzirwa maprotein shakes, ayo anowanikwa muhuwandu hwakawanda muzvitoro. Nyatsoteerera kune ruzivo rwekurongedza uye kuti ine shuga kana flavour enhancers. Dhayi uye zvinonaka zvekugadzira zvinowanzowedzerwawo. Izvi zvose zvikamu zvaunofanira kudzivisa. Saka zvakanakisa kugadzira yako protein inozunungusa.

Mapuroteni anozunungusa FAQs

Ndinoita sei kuti protein izununguke nenzira kwayo?

Unongosanganisa mvura nemukaka wozosanganisa muprotein powder. Nemusanganiswa we50:50, kuzununguka kuchiri kunakidza zvakanyanya senge milkshake uye zvakadaro ine macalorie mashoma kupfuura musanganiswa wemukaka wakachena.

Mangani maprotein shakes aunogona kunwa pazuva?

Zvinokurudzirwa kushandisa 1-3 protein shakes pazuva. Nhamba yacho inoenderana nekudya kwako kweprotein yezuva nezuva. Mapuroteni anozununguka anonyanya kuitirwa kutorwa kana mapuroteni emazuva ese asingakwanisi kuvharwa nekudya.

Ndeipi iri nani protein inozunungusa nemvura kana mukaka?

Nepo mukaka ungave wakanyatsokodzera kuita mabiko, mvura inopa bhenefiti yekuwedzera chiedza cheprotein shake uye inokweretesa kune calorie kuverenga uye protein poda uremu. Mhedzisiro pamhasuru uye kuvaka mhasuru panguva yekudzidziswa haina kukanganiswa nekugadzirira nemvura.

Iwe unowana sei protein shake yakaoma?

Edza whipped cream. Cream stiffener ine shuga uye starch. Ndiyo mubvunzo wekuti iwe unoda kudya makhahydrates uye mapuroteni panguva imwe chete.

Iwe unonwa sei protein shake?

Seprotein shake , kudhakwa masikati kana manheru, puroteni yemukaka inokuchengetedza iwe kwenguva yakareba. Saka iwe unodya zvishoma uye unotora macalorie mashoma. Casein ndiyo yakakwana protein inozunguza kana iwe uchida kuderedza uremu.

Ndeipi puroteni inobatsira nekuonda?

Munhu wepakati anoda anenge 0.8 g yeprotein pa kg yehuremu hwemuviri. Kana iwe uri pakudya uye uchida kuderedza uremu, iwe unoda kanenge 0.8 g yeprotein pa kg yehuremu hwemuviri. Iwe unoda iyi yakawanda yeprotein kuitira kuti urege kuputsa mishonga inokosha panguva yekudya.

Ndeipi protein shake inonaka zvakanyanya?

Nekuti isu taida kuziva zvakawanda nezvazvo, takaisa akasiyana maprotein shakes - vegan uye asiri-vegan - bvunzo yekuravira. Isu takafarira iyo Wheylicious Protein Shake kubva kuBig Zone uye Multipower 100% Pure Whey yakanyanya kunaka - asi zvimwe zvigadzirwa zvakare zvakahwina zvakanaka.

Chii chinoitika kana iwe ukatora mapuroteni akawanda akawandisa?

Nekudaro: Kana uine itsvo kana kukuvara kwechiropa, haufanirwe kuwedzeredza neprotein kuitira kuti usaise kuwedzera kunetsa panhengo. Uye zvakare, yakawandisa maprotein concentrate anogona kutungamira kune acidification yemuviri. Zvinoreva: Kana ukashandisa hupfu hwakawanda, unofanirwa kunwa kanenge 2.5 malita pazuva.

Hazvina kunaka here kunwa protein shake zuva rega rega?

Mapuroteni anokuvadza mabhomba Maprotein anozununguka anodhura mabhomba eprotein ayo asingakoshi chete nekudzidziswa kwakajairika kaviri kana katatu pasvondo, asiwo anokonzera njodzi dzehutano: Nokuti muviri unoputsa mapuroteni mu urea, iyo inobuda kuburikidza neitsvo.