Mhlawumbi uyayonwabela iprotein engena ngaphakathi okanye ngaphandle kokukhulelwa, okanye ukutya okutyayo kunqongophele kwiprotheyini, iivithamini, iiminerali, okanye iikhalori, kwaye kufuneka ukonyuswe. Ukuba kunjalo, funda into ekufuneka uyazi malunga nokugungqa kweprotein xa ukhulelwe kwaye ukhethe imveliso yakho ngononophelo. Qinisekisa ukuba iprotein shake yakho inezinto ezikhuselekileyo kuphela, kwaye ugqirha wakho uyavuma ukuba ungazifaka kwisicwangciso sakho sesondlo sokukhulelwa.
Iiproteni ziyashukuma ngexesha lokukhulelwa
Ukukhulelwa lixesha lokuqinisekisa ukuba ufumana inani elicetyiswayo leeprotein kunye nezinye izondlo eziyimfuneko kuphela kwimithombo esempilweni. Iiprotheyini ziyangcangcazela kunye nezithako ezifanelekileyo kunokuba sisongezo esisempilweni kwisidlo sakho njengokutya okanye isidlo ukuba:
ungathatha ibuprofen ngaphambi kwethambo
- Ukufumanisa kunzima ukutya ukutya okwaneleyo kweeprotein okanye ukufumana iikhalori ezaneleyo ekutyeni kwakho ukufezekisa iingcebiso.
- Uqhele ukutya amashwamshwam angenampilo. Ukusela into encinci, enamafutha asezantsi, kunye neswekile ephantsi eshukumisayo okanye ezimbini ziya kukugcwalisa ukuze uphephe izilingo.
- Umdla wakho wokutya uhlwempuzekile kwaye awufumani bunzima baneleyo.
- Unesifo sasekuseni esenza ukuba kube nzima ukutya ukutya okuqinileyo okuqinisekileyo.
- Ugqirha wakho ucebisa ukuba ungeze iiprotheyini ukugungqa ukuphucula isondlo sakho.
- Iimveliso ezi-8 zokukhulelwa ozifuna ngokwenene
- Soy kunye nokuchuma
- Ukutya kwesiGulo sasekuseni ukunciphisa iimpawu
Kubalulekile ukuba wazi ukuba awunangxaki ngokutya okanye ukutyeba xa ukhulelwe, musa ukusebenzisa iiprotheyini ezinyikima endaweni yokutya iintlobo ngeentlobo zokutya okusempilweni. Ukongeza, jonga uluhlu lwezithako ngaphambi kokuba uthenge uphawu lweproteine shake. Xa ukhulelwe, kubaluleke ngakumbi kunangaphambili ukuba wazi yonke into malunga nento oyityayo okanye oyiselayo ukuqinisekisa ukuba ikhuselekile, ngenxa yosana lwakho nolwakho.
Funda ilebheli yesondlo
Jongisisa ileyibhile yesondlo ukufumanisa ukuba ngaba umgubo weprotein okanye ukungcangcazela okwenziwe kwangaphambili kukhuselekile ukusetyenziswa ngexesha lokukhulelwa. Ngelixa ezinye iimveliso zisenokuba ngumthombo olungileyo weeproteni, iiminerali kunye neevithamini, ezininzi zinezongezelelo ezithandabuzekayo. Oku kulandelayo zizinto ezibalulekileyo ofuna ukuzazi malunga neprotein shake yakho.
Uhlobo lweProteni
Iiprotein powder okanye i-protein esele ilungele ukuselwa iinyikima iyahluka ngokweentlobo zeeprotein eziqulathiweyo. Kunqande ukuthenga imveliso ukuba ngaba uxabana nayo nayiphi na imithombo yeprotheyini kwileyibhile. Amanqaku angasebenzisa enye okanye indibaniselwano yeeproteni kubandakanya:
- I-albhamu yeqanda
- Iiprotheyini zobisi ziyazihlukanisa - zidityaniswe ne-whey kunye ne-casein
- I-Whey okanye i-casein iyazahlula okanye igxile
- I-Soy iyazihlukanisa, irayisi, ipea, okanye iiprotein ezisekwe kwizityalo
Ukwehla kokulandelwa kwamanyathelo omgangatho weprotini kunye nomxholo weamino acid, i-albin yeqanda yeyokuqala, ilandelwa yi-whey, ubisi, i-casein, kunye ne-soy, esekwe kuphononongo Ijenali yeSayensi yezeMidlalo kunye noNyango .
Qaphela ukuba, ngokwefayile ye- Ikliniki yaseMayo, nangona i-whey ingaziwa ukuba ibangele ukwanda kweengxaki ngexesha lokukhulelwa, inxulunyaniswa nomngcipheko weengxaki zonyango ezininzi, kubandakanya isifo seswekile, intliziyo, isisu kunye neengxaki zesibindi.
Umxholo weProtein
Ezinye iimveliso zinepesenti ephezulu yeeprotein ngelixa ezinye zinomxholo ophantsi weprotini xa kuthelekiswa nezinye izithako. Khetha uphawu apho umthombo oyintloko weprotein udweliswe njengesithako sokuqala, kungenjalo usenokutya nje i-smoothie eswekile endaweni yokushukuma okusekwe kwiproteni. Jonga iimveliso ezine-10 ukuya kwi-20 yeeprotheyini.
UKUYA Uphengululo lwedatha yethala leencwadi laseCochrane lowama-2012 Ukuphakanyiswa kwamanqanaba aphezulu okuncedisa iiprotheyini kunokunxulunyaniswa nomngcipheko wabantwana abancinci abancinci. A Uphengululo luka-2014 kwi Ijenali yaseMelika yoNyango lweKlinikhi Kukwacetyiswa ukuba ukuxhasa iiprotheyini (40 gram ngemini) kunokubangela umngcipheko wokuzalwa kweentsana ezinobunzima, ukuzalwa kwangaphambi kokubeleka kunye nokuzalwa komntwana oswelekileyo.
Umxholo weSwekile
Iindidi ezininzi zeeprotein zinyikima ziphezulu kwiicarbohydrate kunye neendidi ezahlukeneyo zeswekile elula yendalo, efana nesiraphu yengqolowa. Abanye baneswekile edweliswe njengesithako sokuqala okanye sesibini. Oku kunokongeza iikhalori ezininzi ezingenanto kwinto ekufuneka ibe sisiselo esisempilweni. Ukongeza, ukuba usemngciphekweni wesifo seswekile okanye sele unesifo seswekile, umthwalo weswekile owongeziweyo unokubangela iingxaki kuwe nakumntwana wakho ngaphambi nasemva kokuzalwa. Khetha i-brand ene-gram engaphantsi kwe-10 yeswekile ngokukhonza.
Iivithamini kunye neMinerals
Uninzi lweeprotheyini zishukunyiswa luncedoiivithamini kunye neemineraliezibalulekileyo ekukhulelweni. Nangona kunjalo, kunzima ukwazi owona mthombo wezi micronutrients. Ukongeza, usenokuba sele uthathe ipilisi yentsimbi kunye ne-multivitamin ugqirha wakho omiselweyo. Qinisekisa ukuba iprotein yakho inyikima ayilayishwanga ngeevithamini kunye neeminerals esele ikhona kwimigqaliselo kagqirha wakho. Zininzi iivithamini ezithile, ezinje ivithamini A, inokulimaza wena nosana lwakho, kubandakanya nokwandisa umngcipheko wokukhubazeka kokuzalwa.
Izongezo ezingezizo ezokwenziwa
Uninzi lweeprotein luyanyikima, kubandakanya imveliso eyaziwayo Qinisekisa , unayoIzongezo kunye nokulondolozwa; izinto ezinencasa ezifana nezintoAspartame,maltodextrin, I-acesulfame potassium , kunyei-sucralose (iSpllenda);kunye nee-flavour ezingezizo ezenziweyo kunye namayeza anokuba yingozi kusana lwakho. Kunqande ukushukuma okanye iproteni yomgubo equle naziphi na ezi zongezo.
Yonwabela iProtein enempilo
Yonwabela iswekile yeprotheni esempilweni okanye ezimbini ukuba ukutya kwakho kuyiprotein okanye akukho khalori ngexesha lokukhulelwa kwakho, okanye njengokutya okulula okusempilweni ukuba kuyangqinelana neengcebiso zikagqirha wakho.
Konke kuModareyitha
Ukuba uyakonwabela ukusela iprotein shake nokuba awunangxaki yesondlo, yenze ngokumodareyitha. A Ileta ka-2013 yezeMpilo yaseHarvard Qaphela ungafumana iswekile eninzi kakhulu kunye neekhalori ezininzi ukuba ukongeza iziselo ezongezelelekileyo zesondlo kwikhalori eqhelekileyo.
Ukongeza, ukuba ngaba ukutya okutyayo sele kuphezulu kwiproteni, umthwalo owongezelelekileyo weprotein unokurhafisa izintso zakho kwaye Umsebenzi wezintso xa ukhulelwe. Abafazi abakhulelweyo abanesifo seswekile okanye uxinzelelo oluphezulu lwegazi banokuba semngciphekweni kwezi ngxaki.
Musa ukongeza iswekile okanye iiCalori
Kwakhona unakekele ukuba ungadibanisi ikhalori ephezulu okanye izithako ezineswekile eninzi kwi-jazz up protein yakho. Ukongeza iziqhamo ezininzi kunokuguqula ukushukuma kwakho kube sishukelaji ephezulu yeswekile. Ngokwe- Ngomhla ka-Matshi 2016 ileta yezeMpilo yaseHarvard , Ukulungiswa kweziqhamo kudiliza iindonga zeseli zezityalo, kubangela ukukhutshwa msinyane kweswekile yonke. Oku kuthelekiswa nokutya sonke isiqhamo apho iswekile ikhutshwa ngokuhamba kwexesha.
Ungayichaza njani ukuba i-michael kors purse iyinyani
Jonga ugqirha wakho
Qiniseka ukuba ujonga nogqirha wakho ukuba uyavuma na ukuba iiprotheyini ziyanyikima ziyinxalenye ekhuselekileyo nenempilo yesicwangciso sakho sesondlo ngexesha lokukhulelwa kwakho. Cela ugqirha okanye umbelekisi ukuba akunike iingcebiso ngemveliso oza kuyithenga.
