Ama-protein powder akuyona nje abaqashi bomzimba. Sekuhambe ngokuphelele! Impela indlela enhle yokwengeza amaprotheni ekudleni kwakho, kepha ingabe ingasiza ekulahlekeni kwesisindo?
Yeka ukuthi amaprotheni angama-Whey anganciphisa kanjani isisindo kanye namafutha
Okunye ukubuyekezwa kwezinto ezitholwe ukuthi ukufaka amanye amakhalori wakho wansuku zonke nge-whey protein kungancipha isisindo somzimba namafutha omzimba.
Ucwaningo oluvela ngo-2010 luveze ubudlelwane obuphakathi kokufaka amaprotheni wesondo nokugcoba nokwakhiwa komzimba okuthuthukisiwe.
Labo abadla noma baphuza amasondo omzimba amaprotheni alahlekelwe isisindo futhi banciphisa amanoni abo omzimba.
Futhi ekugcineni, amaprotheni ngokwayo - kuzo zonke izinhlobo, hhayi nje i-powder - iye yaboniswa ukuze asize ngokulahlekelwa isisindo. Ucwaningo oluthile oluthola ukuthi ukudla okuphezulu kwamaprotheni kungakhuthaza umzimba kanye neminye imiphumela ukuthi amaprotheni ayasiza ekunciphiseni ukudla.
Akuyona imfihlo ukuthi amaprotheni akusiza uzizwe ugcwele futhi izifundo eziningana ezihloniphekile zitholile ukuthi kuyasiza ekulahlekeni kwesisindo. Amaprotheni ayadingeka impilo yonke jikelele kungakhathaliseki ukuthi uzimisele kangakanani. Futhi ngenkathi ijaji lingakapheli ukuthi i-protein powder ingcono yini kunesisindo sokulahlekelwa kunamaprotheni kunoma yiluphi uhlobo, nanka amaphuzu okumele uwacabange:
- Ukwengeza amaprotheni powder ekudleni okungenalo ukuthi awunamaprotheni afana namapanki, isibonelo, angenza awanelise ngaphezu kokungeza amakholori amaningi. Ngale ndlela, kungaba kuhle ukulahlekelwa isisindo.
- Abanye abantu benza iphutha lokungeza ama-khalori amaningi kakhulu ngosuku lwabo ngesimo samaphrotheni powder uma bengasidingi ngempela. Uma usuvele ubhanqa ama-pancake akho ngesitsha segridi yamaGreki, asikho isidingo sokwengeza ama-calories engeziwe kusuka kwamaprotheni powder. Lokhu kungaba yinto embi yokulahlekelwa isisindo.
Ngakho-ke, uma unzima ukudla amaprotheni okwanele noma ufuna ukugaxa ukudla okuthandayo kwe-carby, amaprotheni powder indlela enhle yokwenza kanjalo. Kodwa khumbula amakholori abaleke! I-ounce yamaprotheni powder ijwayele ukuba ne-20 amagremu wamaprotheni, kodwa nayo ine-calories ayi-100. Akuyona neze "ukudla okukhululekile".
Amanye ama-powders anama-calories amaningi, ngakho-ke funda amalebula njalo. Futhi khumbula ukuthi awudingi u-ounce ophelele wokungeza ukuthuthukiswa okuhle kwamaprotheyini.
Kubandakanya amaprotheni ekudleni kwakho
Nazi ezinye iziphakamiso zokufaka amaprotheni powder ekudleni kwakho:
- Engeza ku-batter yakho ye-pancake. Hlanganisa amathuni ambalwa wezipuni zibe yi-pancake (noma i-waffle) ye-batter for punch punch punch.
- Engeza ku-smoothie yakho futhi uhlanganise isikhathi eside kunokujwayelekile. Ama-protein powder anika i-smoothies futhi agubha ukuthungwa okungaphezulu. Vumelanisa phezulu phezulu isikhathi esincane kunokuba uvame ukukwenza.
- Engeza oats wakho oatmeal noma ebusuku . Uma uthanda ukuqala usuku ngesidlo sasekuseni esisekelwe oat, i-protein powder iyindlela enhle yokwenza okusanhlamvu kwakho konke kukwanelise.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!