Protein rinodederesa uremu: wongororo. Murwiyo uye kugadzirira mapuroteni anonwa uremu

Basketball mangwanani, kuenda sauna, kushandiswa pharmacological zvinodhaka, jekiseni - wadii chete vakaungana achida kuderedza uremu. Sezvingatarisirwa, mufashoni mazuva ano mapuroteni rinodederesa uremu wongororo izvo nokukurumidza kunyenga nhau, Akakwezva nechetatu vomuSouth. Zvechokwadi coctail vagadzirise kwenguva refu dambudziko zvachose? Izvi zvakakodzera kunzwisisa.

Munyika yakanakisisa cocktaileja

Uye pano muenzaniso sei kuti munhu puroteni kuzununguka uremu kumba. "Kuderedza Uremu Together" - anoti imwe Musoro ane nyaya iri revakadzi magazini. All zvokubikisa zvinowanikwa kumusika uye vano- isingadhuri, zvinokosha chete zvakanaka kusanganisa mune imwe maererano - uye coctail zvagadzirirwa. Polstakana skimmed mukaka hwakakanyiwa 200 g Curd. Dururirai kunoguma musanganiswa chihenge muto uye wedzera mabhanana maviri. Muvhenganiswa chipunu chocolate Nut namatidza (mhando "Nutella"). Uye kune mamiriyoni Quick. Achiona zviri rondedzero Goodies kuti inonzi kubatsira pakurasikirwa uremu, vazhinji vanoshuva nokukurumidza uremu pasina kunyange chinovapo nyaya mukuru-mafuta zvokudya. Saka, usati kusika musha ane puroteni kuzunungusa uremu, unofanira kunzwisisa sei muviri womunhu anoshanda. Chii chinoita kuti vawane uye uremu, uye sei kuti rikurumidze izvi tisingazvikuvadzi pachake.

amino asidhi mabviro

Chero puroteni kana anwa synthesized kuti amino acids uye shuga. Amino acids ndiwo Dzokuvaka muviri, uye kunosiya shuga kupinda glycogen pamwe unozotevera kutendeutsa kupinda simba kana mafuta sero. Kana munhu asina utano mabasa, kworudzii kuvakwa tinogona kutaura? Chinetso ndechokuti, pasi yakaoma kudya uye muviri anotanga kufa nenzara, apedzera zvose matura glycogen, ari kuedza kutora simba kubva tsandanyama uye mafuta. Uye kana mafuta hakudi replenishment, tsandanyama vanofanira apore. Recovery iri nokuda yaunodya pamusoro amino acids uye kwetunhu tsandanyama tishu. Kureva, mapuroteni rinodederesa uremu wongororo ukaverenga vanhu vanenge vachifara chaizvo munyaya nedanho Zvisinei uchipfuta mafuta,, isina kunanga.

Zvakakosha kuziva

Asati atendeuka kuva mapuroteni chinozunungusa unofanira kudzidza pamusoro zvinhu muviri, kunyanya muviri. Zvokudya zvinosanganisira chero yaunodya munhu kunzwisisa zvinhu zvakadai mapuroteni, makabhohaidhiretsi uye mafuta ari zvakananga zvikuru. Chokwadi, kana uri kudya puroteni pachava metabolic nyonganyonga, izvo zvichaita kuti nokuvhiringidzirwa kushanda zvinokosha nhengo dzakadai chiropa, rwatata, itsvo uye nemudumbu. In physiology pane chinokosha kukarukureta, riri kushanda chero muviri.

1. Shoma mafuta yaunodya kwenguva dzose kushanda muviri kunofanira 25 kcal pa 1 kg kurema muviri.
2. The daily yaunodya mapuroteni uye carbohydrate kunofanira pe2 magiramu uye 3, ukuwo, paavhareji 1 kg muviri uremu.

Kuziva kuti 1 giremu mafuta rine 9 macalorie uye magiramu mapuroteni uye carbohydrate rine 4 macalorie, nyore kuita masvomhu uye azive muviri vanoda kunzwisisa zvinhu. Chero zvazvingava, dzemaitirwe inoratidza chinokosha kushaya mapuroteni. Recipe mapuroteni rinodederesa uremu vanofanira hazvo kutora nhoroondo Masvomhu izvi.

Kubva dzidziso kudzidzira

Somuenzaniso, tinogona kuverenga nezuva chinodiwa kunzwisisa zvinhu kuti muviri, semuenzaniso, 70 makirogiramu. Caloric anofanira kuva 25 X 70 = 1750 Kcal. Kutambirwa mapuroteni vanofanira kuva 2 giremu uye caloric - ane 8 X 70 Kcal = 560 Kcal. Makabhohaidhiretsi ukuwo - 840 kcal. Mafuta vari dzaona kuburikidza Tikabvisa kuti mapuroteni uye makabhohaidhiretsi of zvachose kudiwa - 350 Kcal kana 38 g. Chero kurasikirwa nouremu nokuda insufficiency zvokudya kupinda muviri simba kugadzirwa. Kuti aite izvi, proportionally rakaderedzwawo kwemafuta uye makabhohaidhiretsi. Kubva dhefisiti kunzwisisa izvi zvinhu mumuviri haafaniri kupfuudza anopfuura 10%, zvikasadaro muviri zvichaitika kushushikana uye ayo achipindura mumwe nomumwe ari nezvimwewo. Muzviitiko zvakadaro, zvichabatsira mapuroteni kuzununguka yokuwana uremu. Yakafanira mapuroteni yaunodya ane kukwana mari makabhohaidhiretsi uye mafuta achaita muviri kutora simba kubva mafuta masero. Chokwadi, kuti pave mapuroteni cocktaileja vanoda tafura mishonga pamwe zvizere Zvinoumba mapuroteni, kwemafuta uye makabhohaidhiretsi. Hatifaniri kukanganwa pamusoro macalorie.

chokutanga chisvusvuro

Mangwanani, pashure ukamuka, muviri wako inoda kwete chete kutsanya mapuroteni uye makabhohaidhiretsi, uye ndiani achakwanisa mhosva muviri pamwe simba zuva rose. Naizvozvo, murwiyo mapuroteni rinodederesa uremu kunofanira ane makabhohaidhiretsi dzakaoma. Somuenzaniso, hwakakanyiwa zvakakwana mune blender pamwe 200 ml skim mukaka, 200 magiramu ose Curd uye 100 magiramu manyoro mastrawberry, kuitira chokuendesa mapuroteni uye makabhohaidhiretsi 35 d uye 25 g, ukuwo. Fat zviri 3 magiramu uye mafuta kugutsikana - 282 kcal. Mastrawberry hunogona kungoparara ne zvimwe zvibereko zvinowanikwa mukicheni. Chinhu chikuru kuti shuga tigutsikane mairi iri shoma. Mukaka kuchinjaniswa kefir kana yogati, koteji chizi asi hazvigoni dziripowo. Very nyore zvinobata, asi ichi ndicho kunotungamirira kwemasikati, izvo zvinofanira kuva kwakakwana uye kusanganisa carbohydrate tubhokisi zvokudya zvakadai oatmeal uye Buckwheat Porridge, scrambled mazai nemiriwo, muzviitiko - a sandwiches shoma nezvokudya. Kana zvingangoitika yakazara zvemangwanani ikoko, hapana chichikusvota kuumba zvinovaka coctail. By kuwedzera zviri mukaka hafu, zviri O groats anowedzerwa Fast Food yakaoma. Unofanira kutanga 50 magiramu por kushumira. Kuva vakapindira yaishandiswa zvakabikwa, kuti chipimo chemushonga vanofanira ngazviwedzerwe 100 magiramu pamusoro Porridge rimwe zuva.

Asati zvemasikati kure

Uye kana kudya pamberi vaviri maawa vachiri, uye ndine nzara sokusingatsungiririki, unogona kuronga pachako chiedza coctail ine zvishoma pamusoro macalorie, kuti maawa imwe kana maviri kugutsa yenyu nzara. Zvakare mukaka? Kwete hazvo, mukaka - chete imwe nzira sezvikonzero, iyo inogona kutsiviwa nemvura kana muto, kuravidza paakasika yako mapuroteni rinodederesa uremu. Reviews evanhu akarasikirwa uremu zvinoratidza chokwadi ichi. Nokudaro, 250 ml shuga isina orenji muto anogona kusanganiswa imwe blender ane mabhanana uye 100 magiramu pakati nzungu kwete zvakakangwa. Panguva goho vakawana 30 d mapuroteni uye 40 d carbohydrate. A duku bust kwemafuta - 40 magiramu, asi ivo vari zvakakodzera, nokuti nzungu mune Omega acids. Chokwadi, mhuka simba uye macalorie - macalorie 450. Mushure yakadaro coctail panguva zvemasikati zviri nani kudya zara mafuta muto kana Sausages, achisarudza chirimwa zvokudya uye nyama zvigadzirwa. Kutonga nezvinooneka vakawanda wongororo mu kwemasikati mari upise yakawanda miriwo, pasinei mhando rokugadzirira: yakachena, steamed kana yakabikwa. Sezvo nyama dhishi ndewe anoteerera huku zamu uye nyama Steak. Nemafuta yenguruve haadiwi munyika zvokudya kukura dzakaonda murume.

chiedza masikati

Asi yechipiri yezana zuva unofanira kukanganwa pamusoro makabhohaidhiretsi, uyewo pamusoro kwemafuta. The revane Chinangwa iri tsinga nomudumbu zvokudya mukuru mapuroteni. Sezvikonzero nani kushandisa yoghurt kana kefir Vhoriyamu 200 Rine mamiririta. Mix anofanira kuva magiramu 100. chizi mana zai nemapurotini. Kazhinji, zvakakodzera vajaire chokuti yakanakisisa mapuroteni rinodederesa uremu vakasikwa vasina yolks, izvo zvichaita kuti anofanira kuraswa, sezvo vari mukuru zvikuru macalorie. Kana manakiro mbishi mapuroteni kunokonzera antipathy kana uchida kuti vazvidzivirire kubva zvinotapukira, mazai inogona vakabika uye kushandiswa coctail poached mapuroteni. hapana musiyano unokosha. Somugumisiro, 15 magiramu pamusoro carbohydrate, magiramu 28 mapuroteni uye 1 giremu mafuta. Mafuta 160 chete kcal. coctail Izvi zvokuti munhu maviri maawa kuti kudzivisa kure nzara. Cocktails agadzirwa kwemasikati uye kwamangwanani kunogona alternated. Kureva mazai uye yogati kudya mangwanani, namapundu masikati. Zvadaro vakutarisire.

Cocktail Night

nezvezvokudya Vazhinji vanoti holograph mapuroteni kuzununguka uremu kumba hakusi nzira yakanakisisa yokuderedza uremu. Handiti, zvikasashanda kuitira pakukurukura kupinda muviri mapuroteni mumwe chete. Chero zvazvingava, chero chigadzirwa pakubika anosarudzwa, hapana makabhohaidhiretsi uye mafuta havagoni kuita. Chokwadi, kubva coctail usiku kunodiwa kusiya. Asi zvinokwanisika kushomeka kudyiwa makabhohaidhiretsi usiku. Protein mapuroteni rinodederesa uremu kwakakurumbira chaizvo pakati vanhu vanoda kukurumidza kupinda chimiro. Michina iyi yakakurumbira munyika yose, kunze Russia, apo nokuda kwechikonzero zvinofungirwa kuti ichi "kemisitiri". A coctail usiku ane puroteni kunobva caseinate achava chaizvo vose vatambi uye vanhuwo zvavo hope kurasikirwa mamwe macalorie iwayo. Kana muchida kushandisa coctail rokudzora zvinhu chete, pasina nonfat yogati uye koteji chizi inokosha. The kutapira usiku kukanganwa, saka zvakabikwa zvinogona kugadziridzwa chete pachishandiswa zvinonhuwira: Vanilla, cucumber acid, cardamom, ndimu uye zvinogadzirwa zvakafanana.

makagadzirira akagadzirwa mhinduro

Kufunga nezvokuti sei kuti agadzirire puroteni kuzununguka uremu uye kutsvaka Recipes, vanhu vakawanda havana kunyange kuziva kuti vatungamiri kweShanduro Mishonga zvokudya kwenguva refu aivatarisira. Somuenzaniso, kambani "Herbalife", chiri dzakakurumbira chaizvo munyika 70. Makuru ari US, uye boka iri kumusika kwemakumi emakore. Ndezvipi zvimwe mibvunzo inogona kuva munhu mukuru, akangwara munhu? Protein rinodederesa uremu "Herbalife" akaora kuedzwe uye vane anokosha zvitupa yepamusoro. Mamiriyoni yakanaka wongororo vanoita vanofara uremu, hwakawanda kubvunzurudzwa uye anonzi. Uye kana ukatarira - zvatinosiita mapuroteni ane bhiza dose mavhitamini uye zvicherwa zviri nedanho wakakurumidza muviri vanowanza vanoguma mumuviri, nekuda chii uye mapundu, dzungu, kuoma bvudzi uye ganda. kuva Cocktails ne mapuroteni "Herbalife" kuti akaita zvakasimba maererano nemirayiridzo iri pasuru, uye chero zvazvingava haapfuuri kuti chipimo chemushonga.

Chimwe akagadzirira akagadzirwa mhinduro

Asi mapuroteni kuzununguka uremu "Faberlic" inofambiswa ane zvose zvakanaka nezvakaipa. Sezvingatarisirwa, zvakaipa wokutanga chinogadzirwa. Painting navose nhoroondo imwe - vanhu pane kurasikirwa uremu inowanikwa zvishoma uremu. Somugumisiro, chinonetsa ndechokuti vanhu vakawanda munyika yedu ndamboverenga mirayiridzo zvachose. Pakuda kuziva uwandu husingakuvadzi, ruzhinji anoenderera zvakananga chiito, asi pasina. Pashure pezvose, vari mirayiridzo kushandiswa nhema uye chena, kuti kushandisa coctail inokurudzirwa yokuwana dzakaonda tsandanyama panguva dhefisiti zvachose muviri uremu. Nehasha kutaura - munhu mukuru-mafuta mapuroteni kuzununguka. Mukuwedzera, zvinobikwa "Faberlic" vanobvumirwa kushandiswa somutsivi womutariri zvokudya kamwe pazuva. Kutaura zvazviri, kana iwe kurishandisa pachinzvimbo kudya kwemanheru, zvichabuda uremu, uye kuratidza chii zvose zvakanaka wongororo munhau. Ichokwadi, mumwe anofanira kugara tichiyeuka kuti vawana mapuroteni mhando iyi rinodederesa uremu mu Pharmacies.

guru Nzara

Asi vanhu vari kuwedzera muviri kupa sarudzo yavo uye kushingaira mararamiro nokushanyira gyms uye utano netsvimbo haagoni kuita pasina mitambo kudya kunovaka. Chokwadi, unogona kuwana zvizere kudya mapuroteni, asi ichi hachisi zvose kufara. Zvechokwadi, mapuroteni yaunodya vanofanira ngazviwedzerwe 3 magiramu muzana kilogram kurema muviri. Uye makabhohaidhiretsi kumutsira 4 magiramu. Chero zvazvingava, kushandisa zuva 200 magiramu yakaisvonaka mapuroteni matambudziko uye zvinodhura. Naizvozvo, vatambi vakawanda mapuroteni rinodederesa muviri uremu vasati zvinosanganisira mapuroteni. Cocktail Ingredients zvinodzora makabhohaidhiretsi, kuedza kupinda kurovedza muviri kutora simba kubva mafuta masero. Protein mukaka kana muto rakasanganiswa maererano nemirayiridzo iri mugadziri wacho. Panguva iyi aibuda makabhohaidhiretsi mumuviri zvinogona kudzorwa, asi ipfupi zvishoma nezvishoma. Sudden kukundikana makabhohaidhiretsi Kurumidza zvinokanganisa vasiri chechetere: kuneta, achiipa kwemaziso. Saka, tiri kutaura chete pamusoro kwakanaka kuderera carbohydrate yaunodya, asi nekuda kudya uye macalorie.

Recovery pashure maekisesaizi

Uye regai nezvezvokudya kurambidza kudya pashure Workout kwemaawa maviri. Izvi imhaka yokuti zvinonetsa vanhuwo zvokudya. Asi kwete puroteni, izvo zvinogona kugutsa kwenyu nzara uye kwete kupindira nedanho kuparadzwa mafuta. Protein kuzununguka mushure Workout (uremu) pamwe nokukurumidza kuitwa mapuroteni chichabatsira nokukurumidza chidzosai hunenge tsandanyama. Zvakanaka, kana kurovedza simba, ipapo puroteni uchaenda kuvaka hwakasimba netsandanyama. Sezvo chero kurovedza muviri mushure inopa vanonzi "mapuroteni-carbohydrate" hwindo, muitiro mafuta echipiriso hakuiti kupindira, uye chikamu chiduku kutsanya makabhohaidhiretsi ari muchimiro mabhanana. Tropical muchero unogona norugare kuwedzera imwe puroteni kuzununguka. Mutambi chitsamba: mapuroteni coctail kugamuchirwa pakarepo pashure muviri achabatsirwa ane risingadzivisiki nzara, izvo kukonzerwa munhu mupfungwa pamwero uye hakuna kumbochinja utano. Tinofanira chete tinoda kumirira maminitsi 15-20, kusvikira puroteni hunotanga kutombozivikanwa muchiKristu. In vaviri mwedzi, muviri kuchaita zvinoenderana kuti rudzi uye haangazvidembi kunetsa.

Ndapota, zivisai, yose pasi!

Kuti pave cocktaileja zvinokosha kana kusarudza chigadzirwa dzakakwirira mapuroteni kugutsikana zvinofanira kupiwa wayo caloric kugutsikana. Kune dzinokosha matafura zvokudya zvine ruzivo rwakakwana pamusoro zviri mapuroteni, mafuta, makabhohaidhiretsi, macalorie uye glycemic indekisi. Yokupedzisira ndeyokuti anokonzera kumhanya kuitwa pamusoro chigadzirwa. Ndanyatsomuongorora pamberi nemashoko, ungawana kuti vakawanda vaunofarira zvokudya vanorambidzwa mapazi kuti mafuta. Kune kare mumwe kuzvisarudzira kusarudza. Ipa kupfuura kufarira chokoreti nokuwedzera coctail. Kana kuti shata yogati muvhenganiswa pamusoro nyama kuti shrimp uye Catfish. Pfungwa yokuti 'machikichori "submenu ane shoko" anobatsira ", zvikasadaro mugumisiro hakuzoitiki nokusingaperi. A puroteni kwakakwana rinodederesa uremu, iyo akaongororazve inogona kuwanika mumabhuku akawanda pamusoro kudya uye muviri, Zvinokurudzirwa kuti pave zvibereko kumusoro mapuroteni uye yakaderera mafuta:

• zvose nyama kunze nyama yenguruve uye gwayana;
• ehove nezvokudya zvomugungwa;
• yakaderera-mafuta dheri zvigadzirwa;
• mazai mbishi kana yakabikwa;
• oatmeal, gorosi bran, nenyemba.

In mhedziso

Protein kuzununguka uremu pamusha chero nyaya kwete kutsiva kuipa zvokudya, kunze zvichida makagadzirira "Faberlic" coctail, iro rine yose yakatarwa kuchikosha muviri muviri. The muviri anofanira kuzviisa zvigadzirwa iri mvura, uye mune rakasimba, kana bowel, dumbu uye muromo nyore atrophy mune ramangwana havazokwanisi ishande zvakanaka. Chinangwa chikuru puroteni dzinozununguka ndiyo hurukuro mutumbi yakawanda mapuroteni zvokudya pamwe yakaderera mafuta, izvo zvichaita satiate mudumbu, asi regai kupa muviri zvakakwana simba. Somugumisiro, simba iri rakatorwa kubva mafuta. Chokwadi, unofanira kufungawo mafuta zviri zvokudya uye kunzwisisa zvinhu zviri coctail mubato, uye vari kuipa zvokudya, zvimwe mugumisiro haachazovipo. Kutonga nezvinooneka vakawanda wongororo uremu vanoronga zvinoshanda weightlifters - 70% kwemafuta zvose uye makabhohaidhiretsi uye 30% mapuroteni unosvika mangwanani uye manheru ose nzira kumativi. Protein chinhu chokutanga.