Bheka ukuthi ungenza kanjani isithasiselo esizenzele ukuzuza ubukhulu bemisipha

-Delile

• Ukwengeza okuzenzele ukuzuza ubukhulu bemisipha
• Imininingwane yezempilo
• Izithelo ze-smoothie ezine-oats nebhotela lamantongomane
• Imininingwane yezempilo

Isengezo esihle esizenzele sisiza ukukhulisa isisindo somzimba uma sicebile kumaprotheni namandla, senza lula ukululama kwemisipha kanye ne-muscle hypertrophy. Ngaphezu kwalokho, isithasiselo esizenzele ukuzuza isisindo somzimba, esifana nengilazi kavithamini kabhanana oqinisiwe, sisiza ukukhulisa imisipha eqinile ngokushesha okukhulu, ngaphandle kokulimaza impilo.

Kodwa-ke, le recipe ilungele kuphela labo abenza umsebenzi wokuzivocavoca umzimba, njengokugijima, ibhola likanobhutshuzwayo noma ukuqeqesha isisindo nsuku zonke, ngoba icebile ngama-calories, ngakho-ke labo abangenayo imali ephezulu yekhalori ngesikhathi sokuzivocavoca umzimba, bangabeka isisindo esikhundleni sokusetha imisipha.

Ngokuhlangana nezithasiselo ezenziwe ekhaya ukuzuza ubukhulu bemisipha, kubalulekile ukujwayeza amandla nokusebenza ngamandla okukhulu, ngoba lokhu kuthanda ukulahleka kwamafutha kanye nokuzuza kwesisindo esinciphile.

Ukwengeza okuzenzele ukuzuza ubukhulu bemisipha

Le recipe yokwengeza yokwengeza yokuthola imisipha isebenzisa izithako zemvelo kuphela futhi inhle kakhulu ekuthuthukiseni imisipha yalabo abazivocavoca njalo, ngoba icebile emandleni nasemaprotheni, ethanda ukuzuza kwemisipha.

Izithako

• I-Linseed;
• Imvubelo kaBrewer;
• Amagciwane kakolweni;
• Sesame;
• Ama-oats ahlanganisiwe;
• Amantongomane;
• I-Guarana powder.

Imodi yokulungiselela

Beka izipuni ezimbili zesithako ngasinye esitsheni bese ugcina uvalwe uvalwe.

Ukulungiselela ukuzamazama kwamaprotheni okuzenzekelayo shaya nje ku-blender 3 wezipuni ogcwele le ngxube nebhanana elilodwa nengilazi eli-1 lobisi lonke. Ukunyakaziswa kufanele kuthathwe ngemuva nje kokulungiswa, ngemuva kokuqeda izivivinyo.

Kunconywa ukugcina isengezo esitsheni esivaliwe kahle, endaweni eyomile, evikelwe ekukhanyeni.

Imininingwane yezempilo

Imininingwane yokudla okunomsoco engilazini yalokhu kunyakaza enezipuni ezi-3 ezigcwele isengezo esenziwe ekhaya, ubhanana o-1 nengilazi e-1 yobisi lonke.

Lokhu kuzamazama kunomsoco kakhulu, kunothe ngamaprotheni, kunamafutha anempilo nama-carbohydrate omzimba kanye nemicu elawula amathumbu nokukhipha ubuthi emzimbeni. Bona enye indlela yokwenza ngcono imiphumela yokuzivocavoca: Funda ukuthi yini ongayidla ekuqeqesheni ukuzuza imisipha nokunciphisa umzimba.

Izithelo ze-smoothie ezine-oats nebhotela lamantongomane

I-vitamin yezithelo enama-oats futhi iyindlela yokwengeza yokuthola isisindo semisipha futhi ingadliwa njengesidlo santambama noma ngaphambi kokuqeqeshwa. Ngenxa yokuthi inebhotela lamantongomane, uvithamini ucebile ngamaprotheni namafutha, okwandisa ukukhiqizwa kwamandla ngesikhathi sokuqeqeshwa nokukhuthaza ukuthuthuka kwenqubo yokululama kwemisipha. Thola izinzuzo zebhotela lamantongomane.

Izithako

• Ibhanana;
• Isipuni esingu-1 sebhotela lamantongomane;
• Izipuni ezimbili zama-oats;
• 250 ml wamasi.

Imodi yokulungiselela

Sika ubhanana ube izingcezu bese ubeka i-blender kanye nezinye izithako bese uyishaya ize ithole ukungaguquguquki okunokhilimu.

Imininingwane yezempilo

Bheka kuvidiyo engezansi amanye amathiphu wokuthi yini ongayidla ukuze ukhulise imisipha: