Ndeipi Iyo Yakanakisisa Puroteni Powder yeAIDS?
Vanhu vazhinji vanoedza kuderedza uremu nemapurotini anomanikidza. Kune zvakawanda zveproteine powders, pre-measured mixes uye zvinodhaka zvinodhaka zvinogona kuita kuti urongwa urwu ruve nyore. Asi iwe unogona here kurasikirwa neupfu neproteine inogunzva chirongwa chirongwa? Uye kana zvakadaro, chii chakanakisisa cheprotein poda yekurasikirwa?
Chii Chinonzi Protein Chinoshandisa Kudya?
Chimiro chepuroteni chinogunzva kudya chinotsiva chimwechete kana zviviri zvemasikati pazuva nekutengesa kunotengesa kana mumwe waunozvigadzirira uchishandisa soy-based kana whey protein powder uye imwe nzira yemvura.
Vakawanda dieters vanoshandisa mvura nokuti haisi kuwedzera makoriori, asi unogona kushandisa mukaka kana juice.
Ngatitarisei pane imwe chirongwa chinoratidzirwa cheprotini chirongwa chekudya uye funga nezvemashoma mashoma anogona kukubatsira kuti uone kana kuti kwete here.
Daily Meal Plan
- Mapurotini maviri anopinza (kazhinji 200-300 makorikiti mumwe nomumwe)
- Zvitatu zvekudya zviduku (kazhinji zvinokwana makirii zana)
- Chimwe chikafu chakazara chakadai sechingwa (400-500 makoriori)
Unofanira Kuedza Mapurotini Anobvisa Kudya?
Kuita sarudzo yekutevera purogiramu yeprotein yezvokudya chirongwa chinhu chaicho. Muchidimbu, hongu, unogona kuderedza uremu nemapuroteni anogunun'una. Zvokudya zvinoderedza kudya kwe caloric kuchakubatsira kuti uite zvishoma zvishoma pasinei nokuti makamori anobva pakudya kwakasimba kana zvokudya zvekudya. Uye sezvo puroteni inogunun'una kazhinji ine kanyoro kadiki yezvokudya zvaunowanzodya, iwe uchada kuona zvigumisiro.
Mukuwedzera, apo iwe unowedzera mapuroteni ako kudya nekutinhira kana smoothies, unobatsira muviri wako kuchengetedza misi miviri .
Iwe unogona kutowana musuru kana iwe uri kuitawo simba rekudzidzira kushanda pamba kana kumitambo. Mumuviri une misi yakawanda inopisa makoriki akawanda zuva rose kupfuura muviri una mafuta akawanda.
The Best Protein Powder yeHaight Loss Shakes
| Whey Maprotheni Powder Nutrition Facts | |
|---|---|
| Serving Size 1 scoop (49 g) | |
| Per Serving | % Daily Value * |
| Calories 210 | |
| Maoriki anobva kuFat 45 | |
| Total Fat 5g | 8% |
| Saturated Fat 1.5g | 8% |
| Cholesterol 135mg | 45% |
| Sodium 105mg | 4% |
| Potassium 140mg | 4% |
| Carbohydrates 8g | 3% |
| Dietary Fiber 0g | 0% |
| Sugars 3g | |
| Protein 30g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 13% · Iron 0% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Kune marudzi akasiyana eprotein powder unogona kushandisa mukurema kwako kurasikirwa. Chimiro chaunosarudza chinogona kuita mutsauko kana kuti kwete yako zvishoma pasi chirongwa ichibudirira. Sei? Nokuti mamwe mapuroteni eupders anogadzirwa kuti uwane uremu, kwete kuora muviri. Izvo zvakakwirira muzvibereko, asiwo zvakakwirira kwazvo mumakori.
Somuenzaniso, Body Fortress Whey Protein Powder (ona label) inopa 210 makorikori uye 30 gramu eprotini imwechete-scoop kushumira. Vashandi vanorayirwa kuti vabatanidze imwechete kana kuti double scoop (420 makorikiti, 60 gramu maprotheni) kune chavanodha chavanoda uye muto. Kana ukawedzera pfupa kusvika maawa masere emukaka wemafuta akaderera (122 makorikori), ipapo kuora kweserosiro yako kunogona kupa 332 makorikori kana 542 makori.
Asi sezvo chikwata ichi chisingatauri nzara-busting dietary fiber, unogona kusarudza kuwedzera michero itsva. Kurasikirwa kwako kweS smoothie kunogona kuwandisa 400-600 makoriyori, kupfuura kudarika kwekudya-ukama hwakanaka . Uye zvinoita kuti iwe uwane mamwe mapuroteni kupfuura iwe unoda.
Saka chii chakanakisisa mapuroteni powder kuti urese kurasikirwa kwako? Calories matter. Saka chengetedza Nutrition Facts label usati watenga. Iwe unogona kudiwa mapuroteni mashoma (uye mashoma makori) kupfuura mamwe mabhuku anopa.
Zvisarudzo zvakakurumbira zvinosanganisira:
- Whey protein powder. Goroyi ipuroteni yemukaka inopa zvose zvakakosha uye branched chain amino acids (BCAAs) dzinobatsira pakuvaka musuru. Girafu yeguru ine 11-15 muzana protein. Girafu inogadziriswa ndeye 25-89 muzana yeprotini uye whey iri kurega inenge 90 muzana protein. Uchaona kuti vazhinji vanozivikanwa neproteine powders yevaki vomuviri vanogadzirwa kubva ku whey.
- Casein protein powder. Casein inobvawo mumukaka uye inopa kusununguka kwemainic acid kunobatsira kugadzirisa nekuvaka musuru. Nokuda kwechikonzero ichi, vamwe vanoishandisa vanoshandisa iyi puroteni powder nguva uye panguva yekushanda.
- Soy protein powder. Kana iwe uchida lactose-isina kana vegan protein poda , saka soy inogona kuva sarudzo yako yakanakisisa. Soy inopa zvose zvinodiwa amino acids, kusanganisira branched chain amino acids.
- Pea protein powder ndeimwe nzira yakakurumbira yevanhu vanoda lactose-isina, zvinomera kana vegan. Pea protein uyewo ipuroteni yakakwana.
Sezvaunofananidza mavara kuti uwane zvakanakisisa mapuroteni powhuta kwauri, yeuka kuti mamwe mapuroteni haasi akanaka nguva dzose. Wana zvakakwana mapuroteni ekurema kuora uye musimba kugadzirisa, asi kwete zvakanyanya zvokuti simba rinowedzera rinobvisa kukanganisa kwako kwezuva nezuva .
Pamberi Penyu Muchiedza Mapurotini Powder Weight Loss
Chinhu chokutanga unofanira kuzvibvunza ndechekuti iwe unokwanisa kutarisira purogiramu yako yezuva nezuva kana iwe uchidya kamwe chete kudya kwezuva nezuva. Puroteni inogunun'una haisi kudya, iyo inodzokorora kudya. Zvinogona kushamisika kuhurongwa hwako kuti uende kubva pakudya zvokudya zvitatu pazuva kuti uchinwa vaviri vavo.
Iwe unofanirwawo kufunga kuti ungagona sei kuchengetedza rudzi urwu rwekudya kwemvura. Kudya kunonzwisisika kunozoita kuti 1-2 pound kurasikirwa kwevhiki. Saka, somuenzaniso, kana iwe uine mapaundi makumi mana kuti urasikirwe izvo zvinoreva iwe uchasangana mwedzi mitanhatu yekudya nenzira iyi.
Uyewo, unogona here kutora nguva nekuedza kuronga kudya kwekoriori-uye kuzvidya ? Iko kunokosha pakubudirira kwezvokudya zvako zvokuti iwe unodya uye kudya kwako kwezuva nezuva kune utano uye hutano kuitira kuti uchengetedze muviri wakasimba. Iwe unoda kuramba uchingotenga mhando yezvokudya pamwe neprotein shakes kana protein poda.
Pakupedzisira, iwe unofanira kungozvibvunza kana iwe une simba raunoda kuti urambe uri pairi . Kana wapedza kubvunda kwako, iwe unenge usingazonzwi sokunge iwe wadya izvo zvawaimbojaira kudya. Zvinotora ushingi hwakawanda kuti usasvike kune imwe zvokudya zvekudya, kunyanya kana iwe wakakombererwa nezvimwe zvekudya pabasa kana kumba. Icho hachina kunyanya kukoshesa kunwa mapuroteni anokwidza kamwe kana kaviri pazuva kana uchidya nguva yose.
Shoko kubva
Mukuguma, kuedza kusarudza kudya kwakanakisisa kwauri iwe sarudzo yako pachako iwe chete iwe unogona kuita. Chirongwa chega chega chekudya chinobatsira uye chinotyisa. Vamwe vanhu vanoita seproteine vanodedera kudya nokuti zviri nyore uye haufaniri kusarudza kuti chii chokudya kaviri pazuva. Kune vamwe, mapuroteni powder kuora kurasikirwa haagadziri uye ivo vanosiya purogiramu vasati vaona mhinduro. Kana ukasarudza kuenda pane chirongwa cheprotein chemvura, kana chimwe chirongwa chekudya chinogadziriswa chidza chiremba wako chokutanga kana kutaura nemunhu anonyora zvokudya kuti ave nechokwadi chokuti uri kuwana mishonga inokosha yaunoda.