Otú e si esi a protein ke ufọk? Olee uru ọ bara?

Mee a protein ke ufọk ike imeli onye ọ bụla. All na ọ chọrọ bụ a ole na ole isi Efrata nke ọṅụṅụ na obere ọchịchọ. Na-eme ya n'ụlọ, onye ọ bụla na-enweta ọtụtụ uru nke 100 percent obi ike na àgwà nke ngwaahịa, ikwu cheapness nke ngwaahịa na a nnukwu dịgasị iche iche nke flavors. Protein ke ufọk ga-enye aka ọ bụghị nanị na-eme egwuregwu, ahụ nke mgbe niile na-achọ ubara protein oriri, ma na-nkịtị na ndị, dị ka a mmanya nwere ike ịnwe a ọtụtụ vitamin. Ke adianade do, ị nwere ike mata uru nke ukwuu na-agba nke nkwadebe. Bodybuilders a iji elu-edu protein site ma ama na-emepụta, ma novice nwere ike ime arụrụ n'ụlọ.

Rie a mmanya mgbe ọ bụla: ụtụtụ, n'etiti nri, tupu na-aga bed, tupu na mgbe ọzụzụ (n'ihi na-eme egwuregwu). Protein ke ufọk bụ ihe magburu onwe ọzọ ka a ngwa ngwa nri ụtụtụ, n'ihi na mgbe na-ehi ụra ahụ ga-achọ nri, ị ga-arahụ. Ezigbo ga-iri a ọṅụṅụ tupu na-aga bed, karịsịa casein, nke nwere maka a ogologo oge assimilation. Nke a bụ iji hụ na ahụ gị na-adịghị ike agụụ n'oge na-ehi ụra. Ndien ke akpatre, ihe ikpeazụ: nke a bụ n'ezie chọtara maka ifelata, n'ihi na 300-400 gram na-adịghị dị otú ahụ a nnukwu ego nke calories, ma mmetụta nke ozuzù abịa ngwa ngwa. Ya mere, ka nwere cocktails. Kwadebe ha uru site na-akụ aka ala niile oriri na blender.

1. mmanya №1 - A Ntụziaka maka Schwarzenegger:

• otu egg;
  
• 2 iko ala-abụba mmiri ara ehi;
• ọkara a cup of ice ude;
• banana ma ọ bụ ndị ọzọ na mkpụrụ nụrụ ụtọ.

2. Mmanya №2:

• ọ bụla ọhụrụ mkpụrụ;
• 300-350 grams ihe ọṅụṅụ / mmiri ara ehi;
• Isiokwu 2-3. Ngaji obi cheese;
• 1-2 àkwá;
• a ole na ole ice cubes.

3. mmanya №3 - a Ntụziaka Steve Reeves:

• 2-3 tablespoons mmiri ara ehi ntụ ntụ;
• 400 ml freshly squeezed ihe ọṅụṅụ oroma;
• 2-4 àkwá;
• 1 banana;
• 1 tablespoon mmanụ aṅụ na gelatin.

4. Mmanya №4:

• 250 ml nke mmiri ara ehi;
• 1 banana;
• ụfọdụ yogot;
• oatmeal (2-4 tablespoons);
• 50-100 grams nke ice ude.

5. mmanya №5:

• 200-300 ml mmiri ara ehi;
• 50-100 grams nke blueberries;
• 1/2 cup of ice ude;
• 2 tsp koko ntụ ntụ.

6. mmanya №6:

• ihe ọṅụṅụ oroma - 200 ml;
• abụba obi cheese - 50 g;
• ọkara banana;
• chocolate ma ọ bụ koko - 25 grams;
• jam - 1 tsp

Ndị a bụ ndị cocktails kwadebere onwe ma n'ebe obibi. N'ezie, otu onye na-akpata bụ nke ukwuu, n'ihi ya, ọ dị mma iji gbatịa site 2 na mgbe 3 doses. Na mgbakwunye na elu protein ọdịnaya, ndị dị otú ahụ na-aṅụ na-a otutu carbohydrates, nke wetara mkpụrụ osisi na ndị ọzọ na ato uto. Ya mere, iji bụghị na-eto eto gbasiri, ị ga-abụ ịkpachara anya na ha. Ọ kwesịkwara kwuru na ọtụtụ n'ime ndị a cocktails (n'ụlọ-esiri na eke ngwaahịa) dabeere a mmiri ara ehi na cheese, ya bụ, na isi mmalite nke casein. N'ihi na ihe na-eme egwuregwu ndị dị otú ahụ a ọṅụṅụ tupu mgbe gị mgbatị agaghị aka, n'ihi na, dị ka e kwuru n'elu, a na ọnụego nke assimilation. Na-eme egwuregwu mkpa n'oge a iji whey protein.

Nke a bụ ebe nsogbu na-ebilite - whey protein ke ufọk esi nri agaghị ekwe omume. N'ezie, inwe ndị KSF (uche whey protein), ị ga-adị mfe ịnagide ọrụ. Otú ọ dị, a ot nri ụlọ ahịa ma ọ bụ ụlọ ahịa i nwere ike ịhụ ya, ọ dị mkpa ịtụ. Price KSF na Russia àmà site 600 na 800 rubles kwa kilogram. Ọ bụrụ na ị chọrọ ịzụ whey protein, na nnọchite nke emeputa, ahụ ga-esi njikere shei si 900 na ndị ọzọ rubles kwa kilogram.

N'ezie, protein bụ n'ụlọ maka onye nkịtị na-enwe, ma ihe na-eme egwuregwu, ọ bụ eleghi anya na-enyere, ma e wezụga n'ihi na-eri tupu alakpu ụra. Caloric ọdịnaya nke ọtụtụ ndị n'elu cocktails nwere ike gafere 700 calories kwa ọkara liter, n'ihi ya, ọ dịghị mkpa ịdabere na ha kpamkpam. Otú ọ dị, ọ dị mma karịa otu ọṅụṅụ 0,5 lita nke bred, nri? Protein ke ufọk ike bara uru ọbụna n'ihi ụmụ n'ihi na Vysk vitamin ọdịnaya. Nụrụ ụtọ + uru - ihe pụrụ ịdị mma?