Sidee wax loo karsado protein ah ee guriga? Waa maxay faa'iidooyinka ay?

Samee protein ah ee guriga ma awoodi karo qof kasta. All in uu u baahan yahay waa ka yar waxyaabaha ugu muhiimsan ee cabniinka iyo in yar oo rabitaan ah. waxa ay qabanayaan guriga, qof kasta helo faa'iidooyin dhowr ah oo 100 boqolkiiba kalsoonida tayada sheyga, cheapness qaraabo ah wax soo saarka iyo noocyo kala duwan oo badan oo dhadhan. Protein ee guriga uu noqon doono mid waxtar leh ma aha oo kaliya in ciyaartoyda, jidhka oo si joogto ah u baahan tahay soo kordha qaadashada protein, laakiin sidoo kale dadka caadiga ah, sida in is biirsaday ku jiri kara wax badan oo fitamiino. Intaa waxaa dheer, aad tilmaami karo faa'iidooyinka xawaaraha weyn ee diyaarinta. Bodybuilders caadi ahaan u isticmaasho borotiin tayo sare leh by saarayaasha caan ah, laakiin laylis oo macmal ah samayn karo.

Cun is biirsaday wakhti kasta, in subaxdii, cuntooyinka dhexdooda, ka hor inta sariirta aadin, ka hor tababarka iyo ka dib (ee ciyaaraha fudud). Protein guriga waa ka duwan oo aad u fiican in ay quraac deg deg ah, maxaa yeelay, ka dib markii jidhka hurdada u baahan doontaa nafaqooyinka, waxaad ku Bixisaan habeenkii. Fiican sidoo kale qaadan doonaa cabitaan ka hor inta aadan seexan, gaar ahaan casein, taas oo uu leeyahay for a milmaan waqti dheer. Tani waa si loo hubiyo in jirkaaga waa xoog aan ka gaajeeysan inta la hurdo. Ugu dambayntiina, wax la soo dhaafay, taasu waa miisaanka helo dhab ah, maxaa yeelay, 300-400 garaam ma yihiin sida tiro aad u badan ee calories, laakiin dareen ee buuxnaanta dhaqsuu u imanayaa. Sidaas daraaddeed, bal aynu leedahay cocktails. Diyaari ay ku kacaya by garaacay hoos cuntooyinka oo dhan ee days ah.

1. is biirsaday №1 - recipe A for Schwarzenegger:

• hal ukun,
  
• 2 koob oo caano subagga ku yar;
• nus koob oo ah jalaato,
• muuska ama miro kale ay u dhadhamiyaan.

2. is biirsaday №2:

• miro daray ah;
• 300-350 garaam juice / caano;
• Shaxda 2-3. jiis qaaddo;
• 1-2 ukunta,
• a xabadaha baraf dhowr.

3. is biirsaday №3 - cunto miidhan ah Steve Reeves:

• 2-3 qaado budo caano;
• 400 ml immika wax qallocan, liin macaanta,
• 2-4 ukunta,
• 1 moos,
• 1 qaado malab iyo gelatin.

4. is biirsaday №4:

• 250 ml oo caano ah,
• 1 moos,
• yogurt qaar ka mid ah;
• boorashka (2-4 qaado);
• 50-100 garaam oo jalaato.

5. is biirsaday №5:

• caanaha 200-300 ml;
• 50-100 garaam oo blueberries;
• 1/2 koob oo ah jalaato,
• 2 tsp budada kookaha.

6. is biirsaday №6:

• juice orange - 200 ml;
• jiis baruurta - 50 g,
• muuska badh;
• shukulaatada ama kookaha - 25 garaam,
• jam - 1 tsp

Kuwani waa cocktails soo diyaariyey si shakhsi ah iyo guriga. Dabcan, factor mid aad u badan, sidaa darteed waxaa wanaagsan in fidin by 2 ka dibna 3 qaadasho. Waxa intaa dheer in content protein sare, cabitaannada sida ayaa sidoo kale wax badan oo carbohydrates, oo midho iyo macmacaan kale. Sidaa darteed, si aan si ay u koraan oo araggiisu kuwa, aad leedahay si taxaddar iyaga la. Waa in sidoo kale lagu sheegay in inta badan cocktails kuwan (home-kariyey on alaabta dabiiciga ah) wuxuu ku salaysan yahay caano iyo jiis, in uu yahay, ilaha casein. Waayo, ciyaaryahan ah cabitaan noocan oo kale ah ka hor iyo ka dib tababarka aad ma kaa caawin doona, maxaa yeelay, sida kor ku xusan, waxay leedahay heerka hoose milmaan. Athletes u baahan tahay waqti si ay u isticmaalaan protein myse.

Tani waa meesha ay dhibaato soo baxdo - protein myse guriga kariyo wax aan macquul aheyn. Dabcan, isagoo KSF ah (shancosbitaal protein whey), si fudud u qabsan doonaa hawsha. Si kastaba ha ahaatee, in dukaanka raashinka caadiga ah ama supermarket ma waxaad ka heli kartaa, waxaa lagama maarmaan ah si aad u dalbato. KSF Price ee Russia u dhaxeysa 600 ilaa 800 rubles halkii kiilo. Haddii aad rabto in aad ka iibsan protein myse, oo wakiil ka ah soo saaraha, ka dibna u hesho diyaar u ah inay miiska soo saaraan 900 oo dheeraad ah rubles halkii kiilo.

Dabcan, protein waa guriga ninka caadiga ah waxaa lagu helo, laakiin ciyaaryahan ah, wuxuu yahay lagama yaabo in ay caawiyaan, marka laga reebo cunidda ka hor wakhtiga jiifka. content tamardhac ee inta badan cocktails kor ku badan karto 700 kaloori nus litir, sidaa daraadeed waxa aan lagama maarmaan ah in tiirsan iyaga on si xoogan. Si kastaba ha ahaatee, waxaa wanaagsan cabniinka isla badan waa 0.5 litir oo yogurt, sax? Protein ee guriga noqon kartaa mid waxtar leh xitaa loogu talagalay carruurta, sababtoo ah vitamin Vysk content. Dhadhamiya faa'iidooyinka + - waxa uu noqon karaa fiican?