Gịnị mmanya mgbe ihe omumu kasị mma?

The ego nke protein na mmadụ kwesịrị ga-esi n'aka nri isiokwu mgbe arụmọrụ ọzụzụ bụ 1.4 grams kwa kilogram nke ahu aro. Professional na-eme egwuregwu na ndị na-na-arụ dị arọ na-arụ ọrụ, a ga-amụba nke a olu ka ọkara. Ọtụtụ na ọ pụrụ iyi iju, ma protein oriri na-eme ka ma arọ ọnwụ ma n'otu oge Mee muscle. Ya mere, ndị mmadụ na-achọ tufuo extra kilogram, na ndị na-nnọọ na-aga na ọzụzụ iji hụ na "imipu elu" ga-abụ bara uru protein emee ka anya doo. Banyere otú ha mkpa ịkwadebe, kọwaa n'ụzọ zuru ezu na anyị isiokwu.

Protein mmanya: a ọṅụṅụ n'ihu ma ọ bụ mgbe a mgbatị

The ajụjụ na ka na-anọgide controversial: mgbe na-aṅụ a protein jijiji? The ojiji nke ike ihe ọṅụṅụ na-kwere maka a di na nwunye nke awa tupu mmega ahụ siri ike ma ọ bụ n'oge 30-60 nkeji mgbe ya mmechi. Mma ma, lee a ọkara awa tupu mmalite nke klas nke amino asịd mgbagwoju, nke nke ahu ga-emepụta ike n'oge omumu, na-ebibi muscle uka.

-Aṅụ mmanya mgbe a mgbatị dị nnọọ mkpa iji gbakee. N'oge a emaciated ahụ kacha mma na-amịkọrọ nri, nke ana achi achi na ojiji nke protein ọṅụṅụ.

Mmanya na-elu protein ọdịnaya

Kasị ọkachamara na-eme egwuregwu na-ahọrọ iji na nkwadebe post-mgbatị ọṅụṅụ whey protein. Tinye a protein na pụrụ ịbụ n'ụlọ akwadebe-aba n'anya, si otú ha ka mma ekwukwa n'akwụkwọ na calorie uru.

Mmanya mgbe ọzụzụ maka muscle ibu, akwado ya dị ka ndị na-esonụ uzommeputa, nwere banyere 132 g protein ngwaahịa na 1400 ml. Ịtụle eziokwu na a oge nke naanị 40 grams digestible protein na-aṅụ fọrọ nke nta ọkara liter nke ọmụmụ ozugbo kama siri ike, n'ihi olu na-achọsi ike kewara 3 doses bụla 2 h.

Iji kwadebe mmanya na a elu ọdịnaya nke protein na mgbakwunye na nke ọbara protein ga-jikọọ na blender nnukwu efere isii Efrata. Nke a-eji kuru mmiri ara ehi (400 ml), 2 iko-eji kuru fụkọrọ afụkọ, 4 Scoops mkpọ protein (16 g protein kwa spoonful) di na nwunye tablespoons Greek bred, raspberries (100 g) na banana maka uto. -Apụghị kwukwara na powdered protein mmanya, ebe protein ọdịnaya ọ ga-abụ banyere 64 grams, bụ nke na-nnọọ mma.

Eggnog na mmanụ aṅụ

Ụfọdụ na-eme egwuregwu na-ahọrọ iji mgbe arụsi eggnog dị ka onye ọzọ mmiri ara na mmiri ara ehi protein ọṅụṅụ. Nke a bụ n'ihi na eziokwu na egg protein gbara mmiri ara ehi ọzọ ngwa ngwa, nke pụtara na mgbake nke ike na muscle ụlọ ga-ngwa ngwa. E nweghị otutu mmadu kwenyere na correctness nke nkwupụta a na-adịghị adị, otú a abụọ na ụdị mmanya nwere ike mfe interchanged ma ọ bụ alternated.

Iji kwadebe eggnog mgbe arụsi, ị ga-:

1. 5 esi nri sie àkwá, na-ajụkwa ha na mmiri oyi na kpochara si shei.
2. The n'aka blender cup wụsa 200 ml nke mmiri ara ehi, dum egg 1 na 4 site na ike nke na protein. N'ihi na flavor mmanya na-kwukwara na mmiri mmiri na mmanụ aṅụ tii bed.
3. All Efrata na-juputara pịa, mgbe nke ihe ọṅụṅụ nwere ike-atụle njikere maka ojiji.

Nke a potassium mmanya nwere 30 g protein na 10 g abụba, carbohydrates.

A ngwa ngwa protein shake na ude cheese

Ọtụtụ ndị na-ahọrọ na-esi nri mgbe a mgbatị protein emee ka anya doo na ndabere nke mmiri ara ehi na ngwaahịa. Mmiri ara ehi, bred, obi cheese nwere a zuru ezu ego nke protein na ụlọ. Na nke a bụ kpọmkwem ihe dị mkpa na-akpali muscle ibu mgbe na-agwụ ike mmega.

The mfe protein shake mgbe a mgbatị nwere ike kwadebere nanị atọ Efrata. N'ihi nke a na nnukwu efere nke blender juputara pịa mmiri ara ehi (250 ml), obi cheese (100 g) na mfri eke banana. Dị ka a n'ihi nke dị mfe omume na a okwu nke nkeji i nwere ike esi nri ike na-edozi ihe ọṅụṅụ. Site n'ụzọ, niile Efrata mkpa ka ị họrọ a kacha nta pasent nke abụba.

Ọbụna ihe ekwukwa n'akwụkwọ protein ọṅụṅụ nwere ike na-akwadebe site dochie otu n'ime ndị Efrata nime ya (banana) koko ntụ ntụ. Dị ka a n'ihi nke kpụ ọkụ n'ọnụ ịpịa na blender nnukwu efere amama na-atọ ụtọ na-edozi chocolate ọṅụṅụ.

Iji kwadebe mmanya mgbe ọzụzụ ke ufọk ga-pịa n'ime a blender 100 grams nke cheese, a iko mmiri ara ehi abụba ọdịnaya nke 1.6%, na àgwà tablespoon koko ntụ ntụ. The protein ọdịnaya mejupụtara nke a na-aṅụ bụ 28 g, abụba - 4 g, carbohydrate na - 9 g

Natural protein shake na banana

N'ihi na accelerated muscle ibu mgbe ọzụzụ, ọtụtụ na-eme egwuregwu na-ahọrọ na-aṅụ a mmanya:

1. The anyịnya nnukwu efere blender wụsa 220 ml nke mmiri ara ehi na kasị ala pasent nke abụba.
2. Tinye 50 g nke abụba-free yogot na protein sie egg.
3. Ọ dịkarịa ala, nke ọzọ Efrata kwukwara mmanụ aṅụ (1 tbsp. Ngaji), banana na olive mmanụ (1 Ọrụ Nchịkwa. Ngaji).
4. All Efrata na-juputara pịa, mgbe nke ihe onunu na-wụsara n'ime a iko.

Ndị dị otú ahụ a mmanya mgbe ọzụzụ bụ na-achọsi ike na-esi nri ozugbo na klas na iji dịghị mgbe e mesịrị ka 45 nkeji mgbe ha gwụchara.

Mmanya dabeere na akwa ọcha

Fọrọ nke nta 35 g nke protein ndị dị na protein ọṅụṅụ mejupụtara akwado ya dị ka ndị na-esonụ uzommeputa. Ọ na-akwadebe na ndabere nke egg nkochi ime akwa na-edozi, na mgbakwunye na, cheese na banana. Ọ bụrụ na ị na-aṅụ a shake ozugbo gị mgbatị, ị nwere ike iweghachi muscle ngwa ngwa. Ke adianade do, dị ka ị maara, a protein ndị dị na àkwá, ngwa ngwa gbarie, na, ya mere, a mmanya mgbe a mgbatị ga-eme ka kacha uru ahụ.

Iji kwadebe eggnog mkpa na blender nnukwu efere ụtarị otu raw egg na 5 protein afụkọ (50 grams), banana na 100 ml mmiri. The onunu ga otode ozugbo nkwadebe. Ebe ọ bụ na cocktails na-eji maka raw àkwá, i kwesịrị na-elekọta ha nke ọma ọgwụgwọ tupu aṅụ soda.

Nnukwu post-mgbatị shake

Next isi Efrata nke mmanya na-kwukwara na mkpụrụ osisi na-adịghị a akwukwo nri, ma a ezigbo ọkụ paprika. Na ọ bara uru ọdịnaya nke biologically ifịk bekee nke ọma emetụta ọbara usoro, ọbara diluting na inhibiting guzobe egbochi mkpụkọ nke ọbara. Ke adianade do, paprika accelerates assimilation nke nri.

Nnukwu post-mmega ọṅụṅụ na-ere ọkụ capsicum esiri ndị na-esonụ usoro:

1. The blender nnukwu efere na-wụsara 200 ml mmiri.
2. Top wụsara 400 g nke ala-abụba obi cheese.
3. Ihe ikpeazụ kwukwara teaspoon n'ala red ose.
4. All Efrata na-pịa ruo mgbe ezigbo, oké uka na imeru ihe n'ókè.

Nnukwu mmanya njikere. Ọ nwere ike na-eji dị ka a post-mgbatị na ofụri usen.

Protein shake na strawberry flavor

Ndị mmadụ na-na-arụ mgbatị mgbe a mgbatị dị mkpa iji weghachi ma protein na carbohydrate, ma ọ bụ ike, na idobere. Ya mere, mgbe ị na-ahọrọ a ọgwụ protein shake dị mkpa ka ntị ya ekwukwa n'akwụkwọ uru. N'eziokwu, ọ bụrụ na ọdịnaya nke protein na abụba ga-abụ na a elu larịị, na abụba - ala. Dị otú ahụ ekwukwa n'akwụkwọ uru na-enye a mmanya na-akwadebe site na-esonụ uzommeputa. O nwere 34 g protein, 26 g abụba, na-erughị 4 grams nke carbohydrates.

Iji kwadebe a tọrọ ụtọ protein (protein) mmanya na a ọgaranya strawberry flavor, ị ga na iti na aka blender nnukwu efere dị nnọọ atọ Efrata. Iji agbake protein itule mkpa mmiri ara ehi 1.5% (200 ml), obi cheese (200 g) na 100 g nke ọhụrụ ma ọ bụ friji strawberries. Nke a mmanya na-abụghị nanị n'ụzọ zuru ezu weghachi ike, ma na-enye a ọma na ọnọdụ maka ụbọchị dum.

Oat ọṅụṅụ na cheese na apple

Fọrọ nke nta 800 ml jijiji na elu protein ọdịnaya nwere ike enwetara site na-akwadebe ya dị ka ndị na-esonụ Ntụziaka:

1. Oatmeal (100 g) a wụsara na mmiri maka 10 nkeji, ka ọ na-ọma mụbara.
2. Apụl (2 PC.) Ndi sụrụ si na isi. Bee nwere ike ekpe dị ka ọ bụ ihe ọzọ isi iyi nke eriri.
3. Iji kwadebe 200 g nke-eji kuru afụkọ.
4. Ugbu a niile njikere Efrata (oatmeal, obi cheese na apụl) na-kwajuru n'ime blender cup na juputara iti ruo mgbe ezigbo.

Protein mmanya mgbe azụ na oatmeal mejupụtara 45 g protein, 110 g carbohydrates na 7 g abụba. Ọ nwere ike na-aṅụ 2 doses. The oge mbụ - ọkara otu awa mgbe ọzụzụ, na ndị ọzọ na - na nri nke ọzọ na 2-3 awa.

Bluuberi shake na yogot

Nke a mmanya nwere ike kpọrọ ọ bụghị a protein, na carbohydrate. Kọwara nnọọ mfe: protein ọdịnaya, nakwa dị ka abụba, ọ bụ ala, na carbohydrates na-dum '60 jiri ya mee ihe na-atụ aro ka na-eme egwuregwu mgbake nke ike mee mgbe ihe omumu.

Arụrụ n'ụlọ mmanya mgbe a mgbatị na-esiri nnọọ ngwa ngwa na n'ụzọ dị mfe:

1. Na nnukwu efere nke a blender wụsara 60 g nke okpukpu kporo oat cereal "Hercules".
2. Esonụ kwukwara peeled banana na 60 g nke oyi kpọnwụrụ bilberries. I nwekwara ike nweta ọhụrụ tomato, ma na a na friji ọṅụṅụ bụ a ọzọ ume ọhụrụ.
3. Ná ngwụsị nke oatmeal na mkpụrụ osisi na-jupụtara eke yogot na ala-abụba na-enweghị nwekwara. Dị nnọọ mkpa banyere 300 ma ọ bụ 400 g nke fermented mmiri ara ehi ngwaahịa. Ọ bụ ike tinye obere nke bred, mgbe ihe ọṅụṅụ ga-abụ ihe dị ka a smoothie karịa a mmanya.

Mmanya mgbe ihe omumu n'ihi na arọ ọnwụ

Ndị na-esonụ 2 Ezi ntụziaka nke cocktails bụghị nanị na-akwalite arọ ọnwụ mgbe a mgbatị na mgbatị, ma na-enwe mmetụta dị mma n'ebe ndị na-arụ ọrụ nke dum digestive usoro. Nke a na-kọwara site ọnụnọ nke mmiri ara ehi na ngwaahịa na ihe ndị mejupụtara na elu na eriri.

Cocktails mgbe a mgbatị n'ụlọ, ị pụrụ isi kwadebe ndị na-esonụ ntụziaka:

1. The anyịnya blender cup jupụtara 300 ml nke aki oyibo na mmiri ara (nwere ike dochie a ot ala-abụba), kefir 1% (200 ml), a tablespoon mmanụ aṅụ na mmiri mmiri peeled na sliced n'ime obere iberibe kiwi. Mgbe niile Efrata na-juputara iti ruo mgbe homogenous. protein ọdịnaya a mmanya nke 21 g abụba - 17 g carbohydrates - 10 g.
2. Iji imikpu blender na a miri emi iko bụ n'ala ka a na steeti utu puree (150 g). Mgbe ahụ beri uka na-wụsara mmiri ara ehi na yoghurt abụba 1.5% (200 ml). Efrata ọma pịa ọzọ, na mgbe ahụ a mmanya nwere ike wụsara n'ime iko. Protein ọdịnaya nime ya bụ 17 g Abụba - 6 g, carbohydrate - 24 g.