Ukudla okulula okune-protein okune-6 ukukhulisa ubukhulu bemisipha

-Delile

• Iziphuzo Zangaphambi Kokuzivocavoca
• 1. I-yogurt enezithelo nama-oats
• 2. Ubisi lukakhokho nethosi
• 3. Ubhanana bushelelezi nebhotela lamantongomane
• Ama-Snacks Wangemuva Kokuzivocavoca
• 1. Isemishi eline-tuna pate
• 2. Yidla isidlo sasemini noma sedina
• 3. Amaprotheni omelet
• Okunye ukudla okunothe ngamaprotheni

Ukwenza ukudla okulula okunomsoco ekusebenzeni kwangaphambi kokuzivocavoca nokunotha kwamaprotheni ku-post-workout kusiza ukukhuthaza i-hypertrophy nokuthuthukisa ukulungiswa kwemicu yemisipha, kusheshise ukukhula kwabo. Lelisu kufanele lisetshenziswe ikakhulu yilabo abafuna ukukhuluphala futhi bandise inani lemisipha.

Ngakolunye uhlangothi, labo abafuna ukunciphisa isisindo nabo bangasebenzisa leli su elifanayo, kepha badle inani elincane lokudla ukulawula ukudla kwabo kwekhalori.

Iziphuzo Zangaphambi Kokuzivocavoca

Ku-pre-Workout, okuhle ukuthi kube nokudla okunothile kuma-carbohydrate futhi kunamaprotheni amancane noma amafutha amahle, azosiza ukugcina amandla phakathi nakho konke ukusebenza komzimba.

1. I-yogurt enezithelo nama-oats

Inhlanganisela yeyogathi enezithelo ezi-1 no-1 noma 2 wezipuni zama-oats inikeza inani elihle le-carbohydrate namaprotheni ukugcina amandla ngaphambi kokuqeqeshwa. I-yoghurt yemvelo, ngokwesibonelo, ine-7 g yamaprotheni kuyunithi ngalinye, inani elifanayo elitholakala eqandeni elilodwa.

Kulabo abafuna ukwehlisa isisindo somzimba, ukukhetha okuhle ukuthatha kuphela iyogathi yemvelo noma ukuyixuba nezithelo noma i-oats, ngaphandle kokungeza konke esidlweni esifanayo.

2. Ubisi lukakhokho nethosi

Ubisi lwe-cocoa kanye nesinkwa sesinkwa sokudla okusanhlamvu konke kuyisidlwana esihle sangaphambi kokuzivocavoca, njengoba kunikeza amaprotheni avela ebisini nakuma-carbohydrate esinkwa, azonikeza imisipha yakho amandla kukho konke ukuzilolonga kwakho. Ngaphezu kwalokho, i-cocoa icebile ngama-antioxidants azosiza ekululameni kwemisipha futhi avimbele ubuhlungu obukhulu ekubonakaleni, noma ngabe sezivivinya kakhulu.

Ukwehlisa isisindo, ubisi lwe-cocoa lwanele ukunikeza amandla nokuqeqeshwa kobuso. Enye indlela enhle ukudla ubhontshisi kakolweni ophelele nge-ricotta.

3. Ubhanana bushelelezi nebhotela lamantongomane

Ukuthatha ubhanana, ubisi ne-peanut butter smoothie kungenye inketho yangaphambi kokuzivocavoca enikeza amandla amaningi. Amantongomane acebile ngamaprotheni, amafutha amahle namavithamini B, azokwandisa ukukhiqizwa kwamandla ngesikhathi somzimba. Ukwenza ikhalori elingaphezulu, ungangeza i-oats kuvithamini.

Ukwehlisa isisindo inketho engcono kakhulu ukwenza uvithamini kuphela ngobisi nezithelo, ngoba lokhu kunciphisa ama-calories ngenkathi kugcinwa amandla amaningi okuqeqeshwa. Bona izinzuzo zebhotela lamantongomane nokuthi ungayisebenzisa kanjani.

Ama-Snacks Wangemuva Kokuzivocavoca

Ekuzivocavoca umzimba, inani elikhulu lamaprotheni, ama-antioxidants kanye nama-calories ajwayelekile ayadingeka ukwamukela ukuvuselelwa okusheshayo kwemisipha kanye nokukhuthaza i-hypertrophy.

1. Isemishi eline-tuna pate

I-tuna pate kufanele yenziwe ngokuxuba i-tuna ne-curd noma i-yoghurt yemvelo, enganiselwa ngotshani kasawoti, i-oregano kanye ne-drizzle kawoyela womnqumo. I-Tuna icebile ngamaphrotheni kanye ne-omega-3, amafutha anesenzo sokulwa nokuvuvukala futhi asiza ukunciphisa ubuhlungu bemisipha.

Kungakuhle usebenzise isinkwa esiphelele se-okusanhlamvu, futhi ungahamba nesidlo ngengilazi yejusi yezithelo engenashukela. Ukwehlisa isisindo, isemishi futhi liyindlela enhle, kepha umuntu kufanele agweme ukuphuza ijusi.

2. Yidla isidlo sasemini noma sedina

Ukudla kwasemini noma isidlo sakusihlwa kungukudla okuhle kwangemva kokuzivocavoca njengoba kuqediwe futhi kunamaprotheni amaningi. Uma ufaka irayisi nobhontshisi, isibonelo, ngaphezu kokuba ne-carbohydrate, le nhlanganisela iletha nama-amino acid namaprotheni azobuyisa ubukhulu bemisipha.

Ngaphezu kwalokho, kulokhu kudla kuyisiko ukubeka inani elihle lenyama, inkukhu noma inhlanzi, okuwukudla okunothe ngamaprotheni. Ukuze uqedele, kufanele ungeze imifino nesifutho samafutha omnqumo phezu kwesaladi, okuzoletha amafutha amahle nama-antioxidants.

Labo abafuna ukunciphisa umzimba bangasebenzisa isaladi nenyama, isibonelo, noma isobho semifino nenkukhu noma benze i-pasta ye-zucchini. Bona izikhala ezi-4 zerayisi ne-pasta.

3. Amaprotheni omelet

Ukwenza i-omelet nakho kuyisinqumo esihle sokwenza umsebenzi ngemuva, ngoba kuyashesha, kugcwele amaprotheni futhi kukunikeza ukusutha okuningi. Indlela enhle ukusebenzisa amaqanda ama-2 enhlama, engaqukatha isipuni esingu-1 noma esingu-2 sama-oats ukunikeza amandla amaningi, bese ugcwalisa inkukhu eshisiwe, inyama yenkomo egayiwe noma ushizi ogayiwe kanye nemifino, isibonelo. Ukuze uphelezele, ungaba nekhofi nobisi noma ingilazi yejusi yezithelo zemvelo, ngaphandle kokunambitheka.

Ukwehlisa isisindo, i-omelette yemifino noma ushizi iyindlela enhle kakhulu, ehambisana nekhofi elimnyama noma itiye elingenashukela.

Okunye ukudla okunothe ngamaprotheni

Bona kule vidiyo izibonelo eziningi zokudla okunothe amaprotheni nokuthi ungahlanganisa kanjani ilayisi nemifino nezinhlamvu ezahlukahlukene ukwakha umthombo omuhle kakhulu wamaprotheni: