Mubvunzo: Basa rangu rekushandira shamwari rakati ini ndinoda kuwana mapuroteni akawanda saka ndinofanira kudya mapuroteni mabhagi. Pandinoenda kunotenga ndinoona marudzi akawanda ezvinyorwa zveproteiniti. Vamwe vanotarisa zvakadai semasipi uye vamwe vanoita sevanokwanisa kundiitira zvakanaka. Handizivi kuti nei ndichivada, kunyange zvakadaro, iwe unokwanisa kupindura mibvunzo shomanana nezvepuroteni mabhauni here?
Mhinduro: Ndinofunga kuti chikonzero chikuru chekutenga mapuroteni mabhagi ndeyekuti zvive nyore.
Pasinei nokuti unotenga mapuroteni anonzi prepackaged kana kuita mapuroteni anogadzirisa pamba kumba, anongoita kuti purotini ive nyore nyore. Hazvibvumirwi kuti uende kune imwe protein yakashata muhombodo yako, chikwama kana gym bag. Saka zvinongoita kuti kuronga kwekudya kuve nyore nyore kune vanhu vanoda kuwedzera mapuroteni muzvokudya zvavo.
Ndinofanira Kudya Mapuroteni Bhabha Kana Ndichishanda Here?
Zvimwe kana zvose. Kudya puroteni bar mushure mekushanda kwako kuchakupa simba raunoda pakushanda kwako, kunyanya kana protein yebha inokwana yakawanda yemakhahydrates kubva mumunda wose kana michero yakaomeswa. Nguva yakanakisisa yekudya puroteni bar imwechete kana maawa maviri usati watanga kushandisa. Imwe puroteni bar mushure mekunge basa rako rinopa humwe humwe musanganisi we carbs uye mapuroteni misungo yako inoda kupora nekukura.
Chii Chinonzi Proteine uye Inobvepi?
Iwe unoda mamwe mapuroteni zuva rimwe nerimwe kuitira kuti muviri wako unogona kuchengeta misumbu, nhengo, nezvimwe zvivako nemafuta mumuviri wako.
Mapuroteni anovaka zvokudya anosanganisira nyama, huku, hove, marume, marimu, mbeu uye marisi, asi mapuroteni aripo mune zviduku mune zvimwe zvokudya. Kana iwe uchinge waita zvinhu zvakaoma muviri, iwe unoda purotini shomanana kupfuura iwe kana iwe usingaiti. hazvina hanya kana mapuroteni ako achibva kumiti kana mhuka, sezvo iwe uchiwana zvose zvinokosha zveamino acid izvo zvinoumba mapuroteni, iwe wakanaka.
Ndinoda Mapurotini Anowedzera Here?
Zvichida iwe unoita, asi chero bedzi iwe uchidya kudya kwakakwana , iwe unogona kuwana mapuroteni akakwana kubva pazvokudya zvaunodya. Kunyange kana kudya kwako kusina kunaka, zvinoramba zvichiita kuti mapuroteni ako adye akakwana. Kana iwe uri mutambi kana kana iwe une basa rakanyanyisa muviri unogona kuwedzera mapuroteni akawanda. Iwe unogona kuverenga mapuroteni ako ezuva nezuva anobva pane yako yazvino yekoriori inowanikwa. Vanhu vazhinji vachada pane imwe nzvimbo pakati pe55 kusvika ku100 magamu emapurotini pazuva.
Zviprotini Bhajiniti yeHuight Management
Hongu, mapuroteni mabhagi anogona kukubatsira kurasika kana kuwedzera kuwanda. Kudya puroteni bar pakati pezvokudya kunogona kubatsira kudzora chido chako, asi usadye zvakawanda nokuti iwe unopedzisira uchitora mamwe maoriyori kupfuura iwe unoda. Mazhinji mapuroteni mabhagi ane chero ipi zvayo kubva pamakumi mashanu kusvika ku 250 makori. Iva nechokwadi chekuverenga mavara uye kutarisa mabheji akaitwa neshuga shoma uye mafuta.
Mapuroteni mabhakiti anogonawo kubatsira Kana uri kuedza kukura. Wedzera imwe kana maviri mabhadharo pamazuva ose ezvokudya zvako zvezuva nezuva, asi chenjerera kuti urege kutema makorikori kubva pane imwe kudya. Inogona kubatsira kusarudza mapuroteni mabhasi ayo akarebawo mumafuta uye makhahydrates.
Zvinyorwa zveProtini muProtini Bars
Mazhinji mapuroteni mabhagi anoshandisa mapuroteni e-soy kana whey (ayo ari mapuroteni emukaka), pamwe chete anowanzova neprotein yakakura kubva kune nuts uye mbeu.
Dzimwe nguva iwe uchawana mapuroteni mabhii anogadzirwa nemupunga, pea yegorosi kana mamwe mapuroteni emiti kuitira kuti ivo vakanaka kune vanhu vane soy or dairy andergy vegans.
Pane Puroteni Yakashata Here?
Handifungi kuti pane chero mapuroteni akaipa, asi iva nechokwadi chokuti unoverenga mavara asati aatenga. Iwe unogona kushamiswa nhamba yekoriori iwe uri kutora nokuti mhando dzakawanda dzakakwirira mune shuga yakawedzerwa. Muzvokwadi, iwe unogonawo kudya bar candy nemarangi kana maamondi panguva iyoyo.
Zvimwe mapuroteni mabhodhoro anotapira newaini inodhaka, iyo ine mashoma emakirori kupfuura shuga asi haisi yekoriori-isina, uye inogona kukonzera kukanganiswa kwekudya, izvo zvisina kunaka.
Iwe unofanirwawo kudzivirira mapuroteni anogadzirwa nemafuta e-hydrogenated ane zvinotapira-mafuta.
Sources:
Academy of Nutrition uye Dietetics. "Kutora Nguva Yenyu Yaka-Pre-Post-Workout Nutrition." Yakabudiswa naFebruary 15, 2016.
United States Dhipatimendi Rezvekurima, SelectMyPlate.gov. "Zvose Nezvokudya zveProtini." Yakavandudzwa musi waJuly 29, 2016.