Seo amorph mor'a ho ikoetlisa ho molemo?

Ka tjhelete e ya protheine e 'ngoe lokela ho fumana ho tloha tsekisanwang ka lijo ho fuoa koetliso kamehla tshebetso e dikgerama 1.4 ka kilogerama ea boima ba' mele. baatlelete ba litsebi le batho ba kopanela tsa mosebetsi o boima le boima ba 'mele, ba lokela ho nyolla molumo ena ntse halofo. Ho ba bangata ho ka bonahala eka tse sa tloaelehang, empa lijo tse nang le protheine e thusa bobeli boima ba 'mele le ho nako e le nngwe u hahe mesifa. Ka lebaka leo, ba batho ba neng ba batla ho tlosa dikilogeramo eketsehileng, 'me ba feela tsoela pele ho fana ka koetliso ho etsa bonnete ba hore "di-pump tsoha" tla ba molemo protheine dithothometso. Mabapi le kamoo ba lokela ho lokisa, hlalosa ka ho qaqileng ka sehlooho sa rōna.

Protein amorph: seno pele kapa ka mor'a boithapollo le

Potso eo e ntse e tsosang khang: ha ho noa protheine sisinya? Tšebeliso ea seno matla a ile a lumella bakeng sa banyalani ba bang ba lihora tse pele ho ikoetlisa ka matla kapa nakong ea metsotso e 30-60 ka mor'a koalo lona. Molemo le ho feta, nka halofo ea hora pele a qala litlelase tsa amino acid tse rarahaneng, e leng 'mele o tla hlahisa eneji, le nakong ea ho ikoetlisa,' me ke ke a timetsa mesifa boima.

Noa amorph mora boithapollo e ke ho hlokahala hore feela ho ho hlaphoheloa kelellong. Ka nako ena, 'mele emaciated ho fetisisa monyang limatlafatsi tse ngata, tse etsa bonnete ba ho sebelisa lino tse nang le protheine.

Cocktail le dikahare phahameng protheine

Fetisisa baatlelete litsebi khetha ho sebelisa ka ba lokisetsa ho ea poso-boithapollo dino whey protheine. Eketsa protheine me e ka ba lapeng lokisetsa lino, ka tsela eo ho ntlafatsa boleng ba bona phepo e nepahetseng le lik'hilojule.

Cocktail mor'a koetliso e khethehileng bakeng sa khōlo e mesifa, se lokiselitsoeng ho ea ka risepe latelang, e na le ka bang 132 g, protheine sehlahisoa ka 1400 di ml. Nahana ka 'nete ea hore nako ea dikgerama 40 feela digestible protheine le ho noa hoo e ka bang halofo ea litha e le nngwe ya mokelikeli hang-hang ho ena le thata, sephetho le bophahamo ba modumo e lakatsehang arotswe 3 tekanyetso mong le e mong 2 H.

Ho lokisa amorph le dikahare tse phahameng tsa protheine le go tlaleletsa ka protheine serum tlameha ho amana le blender sekotlolo metsoako tšeletseng. Ena lebese khuoa (400 di ml), 2 linoelo khuoa Curd, 4 scoops makotikoting protheine (16 g, protheine ka spoonful) Banyalani ba bang ba tablespoons Segerike ka yogurt, tse tala (100 g) le ba banana bakeng sa tatso. A ke ke a phaella ka ho re ka phofshoana protheine amorph, athe le protheine dikahare ka e ka ba ka 64 dikgerama, le boetseng le e ntle haholo.

Eggnog le mahe a linotsi

Ba bang ba baatlelete khetha ho sebelisa ka mor'a Workouts eggnog e le mefuta e meng ea ho lebese le lino-mapholi tsa lebese protheine. Sena ke ka ntlha ya go ha e le hantle hore lehe protheine ho silehe lebese ka potlako ho feta, e leng ho bolelang hore a hlaphoheloe ea matla le mesifa mohaho ona o tla ba feta. Ha ho na tumellano e nepahala ha polelo ena ha e yo, kahoo tsena mefuta e 'meli ea amorph ka habonolo interchanged kapa alternated.

Ho lokisetsa eggnog mora Workouts, o tlameha ho:

1. 5 pheha mahe phehiloeng, ho pholile bona ka metsi a batang le ho hloekisa ho tswa ho khetla.
2. Lehlakoreng blender kopi tšela 200 di ml tse lebese, kaofela lehe 1 le 4 ho tloha ba bang kaofela ba protheine e. Bakeng sa tatso amorph di a phaella ka mokelikeli bethe mahe a linotši tee.
3. metsoako kaofela ba ka ho feletseng shapuoa, ka mor'a moo seno sa ka nkoa loketse ho sebelisoa.

Sena amorph phepo e nang le 30 g, protheine le 10 g, mafura le lik'habohaedreite.

A protheine e potlakang ho hlokohla le tranelate chisi

Batho ba bangata ba khetha ho pheha ka mor'a boithapollo protheine sisinya ho ya ka lihlahisoa tsa lebese. Lebese, ka yogurt, Cottage chisi na le chelete e lekaneng ea protheine ka mohahong oo. 'Me sena ke sona seo e hlokehang ho susumelletsa kgolo ya mesifa mora khathatsang ho ikoetlisa.

The bonolo protheine Shake mora boithapollo e ka ka lokisoa le metsoako e meraro feela. Bakeng sa morero ona ka sekotlolo sa blender feletseng shapuoa lebese (250 di ml), Cottage chisi (100 g) le tse butsoitseng, banana. Ka lebaka la liketso tsa bonolo e le taba ea metsotso e u ka pheha seno ka bophelo bo botle le ho nang le phepo. Ke tsela eo, metsoako tsohle u lokela ho khetha karolo e bonyane ba mafura.

Esita le ho feta phepo e nepahetseng protheine seno ka 'na ka lokisoa ka ho tlosa e mong oa metsoako ho eona (ba banana) cocoa phofo. Ka lebaka la matla batho bao ba shapuoe ka sekotlolo blender fellang kateng monate le tse matlafatsang chokolete seno.

Ho lokisa amorph mor'a koetliso ea lehae tlameha ho shapuoa ka blender e dikgerama 100 ea chisi, khalase ea lebese mafura a dikahare ea 1,6%, 'me boleng bo thispone phofo cocoa. Protheine dikahare ka ho hlophisoa ha seno sena 28 g,, mafura - 4 g,, k'habohaedreite le - 9 g,

Natural protheine Shake le ba banana

Bakeng sa potlakisa mesifa kgolo ya mora thupelo, baatlelete ba bangata ba khetha ho noa amorph ena:

1. The ema sekotlolo blender tšela 220 di ml tse lebese le Peresente tlaase-tlaase tsa mafura.
2. Eketsa 50 g ya mafura ntle ka yogurt le protheine phehiloeng lehe.
3. Bonyane metsoako e meng eketsa mahe a linotsi (1 tbsp. Spoon), ba banana le oli ea mohloaare (1 lebelo. Spoon).
4. metsoako kaofela ba ka ho feletseng shapuoa, ka mor'a moo seno e tšela ka khalase e.

Jwalo amorph mor'a ho fana ka koetliso e lakatsehang ho pheha hang-hang ka mor'a sehlopha sa le ho sebelisa ha ho ka morao ho feta 45 metsotso e ka mor'a phethoeng bona.

Cocktail e thehiloeng makhooa lehe

Hoo e ka bang 35 g, tsa protheine ena ka sebopeho protheine seno lokisetsa ho ea ka risepe latelang. E lokisetsa motheong liprotheine lehe yolk ya, le phaella moo, chisi le ba banana. Haeba u noa ho hlokohla hang-hang ka mor'a boithapollo hao, o ka tsosolosa mesifa kapele. Ho phaella moo, ha u ntse u tseba, protheine e fumanoang ka mahe, ka potlako ho thuisoa, 'me, ka lebaka leo, e amorph mora boithapollo le tla tlisa tla rua molemo ha palo e kahodimodimo ho' mele.

Ho lokisetsa eggnog hlokahala ka blender sekotlolo sephali e mong e tala lehe le 5 protheine Curd (dikgerama 50), ba banana le 100 di ml tse metsi. seno sa lokela ho tahoa hang-hang ka mor'a ho lokisetsa. Ho tloha cocktails sebediswa bakeng sa mahe tala, u lokela ho nka tlhokomelo ya kalafo bona ka ho phethahetseng ka pel'a noa soda.

Hlobaetsang poso-boithapollo Shake

Haufi le metsoako e ka sehloohong ea amorph e eketsa litholoana le se meroho, empa ka sebele o tukang paprika. 'Me e ke le thuso dikahare tsa dintho biologically mafolofolo nakong eo ka mokhoa o amohelehang ama tsamaiso ea ho potoloha ha mali, mali diluting le inhibiting sebopeho sa clots mali. Ho phaella moo, paprika eketsa assimilation limatlafatsi.

Hlobaetsang poso-ho ikoetlisa seno le tukang capsicum phehiloe ka a latellana joang latelang:

1. The blender sekotlolo e tšela 200 di ml tse metsi.
2. Top tšela 400 g, ea tlaase-mafura a Cottage chisi.
3. The ntho ea ho qetela eketsa teaspoon fatše pepere e khubelu.
4. metsoako kaofela ba shapuoa ho fihlela le boreleli, le teteaneng boima ka teka-tekano.

Hlobaetsang amorph loketse. E ka sebelisoa e le poso-boithapollo le ho pholletsa le letsatsi.

Protein Shake le tatso fragola

Batho ba tšoarehileng ka tlelaseng ea boikoetliso ho ka mora boithapollo e ke ntho ea bohlokoa ho tsosolosa bobeli protheine le k'habohaedreite, kapa matla a ka pokello. Ka hona, ha a khetha lengolo la ngaka protheine Shake ke habohlokoa hore re ele hloko molemo oa oona phepo e nepahetseng. Sebakeng se loketseng, haeba diteng tsa protheine le mafura a tla ba boemong e phahameng, 'me mafura a - tlaase. boleng joalo phepo e nepahetseng e fana ka amorph se lokisitsoeng ke risepe latelang. E na le 34 g, protheine, 26 g, mafura, 'me dikgerama ka tlase ho 4 of lik'habohaedreite.

Ho lokisetsa monate protheine (protheine) amorph le ea ruileng tatso fragola, o lokela ho sephali ka letsohong blender sekotlolo metsoako tse tharo feela. Ho hlaphoheloa le ho leka-lekana le protheine hlokahale lebese 1.5% (200 di ml), Cottage chisi (200 g) le 100 g ya fragole hloekileng kapa hoammeng. amorph ena e sa ka ho feletseng feela tsosolosa matla, empa e boetse e fa le feto-fetoha e ntle bakeng sa letsatsi lohle.

Oat seno le chisi le apole

Hoo e ka bang 800 ML sisinya le dikahare phahameng protheine ka fumanoa ka ho lokisetsa hore ho ea ka risepe latelang:

1. Oatmeal (100 g) o ile oa tšolleloa ka metsi bakeng sa metsotso e 10, ho e hantle litlhokoa.
2. Liapole (2 likhomphutha.) Na hleka ho tloha ea mantlha e. Peel ka setseng joalokaha e etsoa mohloling tlatsetso ya faeba.
3. Ho lokisetsa 200 g, ba khuoa Curd.
4. Joale metsoako le hlahlelletse tsohle (oats, Cottage chisi le liapole) di kenngoa ka senoelo blender le ka ho feletseng ba otla ho fihlela le boreleli.

Protein amorph mora koetlisa le oats kenyelletsa ditokiseletso 45 g, protheine, 110 g, lik'habohaedreite le 7 g, mafura. E ka noa ho tekanyetso 2. Ka lekhetlo la pele - halofo ea hora ka mor'a koetliso eo, 'me e mong - ho lijo le hlahlamang ka mor'a lihora tse 2-3.

Blueberry Shake le monate ka yogurt

amorph Sena se ka ho ba bitsa eseng protheine, 'me k'habohaedreite. O ile a hlalosa haholo bonolo: protheine dikahare, hammoho le mafura, e le tlaase, 'me lik'habohaedreite tse kaofela '60 Ho sebelisoa ha lona e kgothaletswa ho baatlelete tsa ho hlaphoheloa ea mehloli eneji, le ka mor'a ho ikoetlisa.

Maiketsetso amorph mor'a boithapollo e phehiloe ka potlako haholo 'me habonolo:

1. Ka sekotlolo sa blender e tšela 60 g ya omileng oat breakable "Hercules".
2. Latelang eketsa peeled, banana le 60 g, ea bilberry hoamisoa. U ka boela ua fumana ea monokotsoai a hloekileng, empa ka senoa-mapholi hoammeng ke ho khathollang le ho feta.
3. Qetellong ea oatmeal le litholoana tsa bona li tletseng ka yogurt tsa tlhaho le tlaase-mafura a le na additives. Feela lokela ka bang 300 kapa ho 400 g ya betse sehlahisoa lebese. Ho ka etsahala ho eketsa ka tlaase ho moo ba ka yogurt, ka nako eo seno sa tla feta joaloka Smoothie feta amorph ka.

Cocktail mor'a ho ikoetlisa bakeng sa boima ba 'mele

Latelang 2 diresepe ea cocktails e seng feela ho kgothaletsa boima ba 'mele ka mor'a boithapollo ka tlelaseng ea boikoetliso, empa le bona ba na le phello e ntle ka mosebetsi oa tsamaiso eohle tshilong ya dijo. Ena e hlalosoa ka ho ba teng ha lihlahisoa tsa lebese ka sebopeho le phahameng ka faeba.

Cocktails mor'a boithapollo lapeng, o ka lokisa diresepe latelang:

1. The ema blender kopi e tletse 300 di ml lebese la kokonate (ka chencha tloaelehileng tlase mafura a), kefir 1% (200 di ml), e thispone ea mahe a linotši le mokelikeli peeled le sliced likoto tse nyenyane kiwi. Ebe metsoako kaofela ba ka ho feletseng otla ho fihlela homogenous. protheine dikahare ka amorph ea 21 g, mafura - 17 g, lik'habohaedreite - 10 g.
2. Sebedisa qoelisoa blender ka khalase tebileng ho sona ke mobu ho boemong ba raspberry puree (150 g). Ebe monokotsoai boima e tšela lebese le yoghurt mafura 1.5% (200 di ml). Metsoako hantle shapuoa hape, 'me joale e amorph ka tšela ka likhalase. Protein dikahare ho eona e 17 g, Fat - 6 g,, k'habohaedreite - 24 g.