Baatlelete ba bangata ba hlokometse lijong tsa lipapali . Hangata sena se bakoa ke taba ea hore, ka ho hloka tsebo, ba ferekanya liprotheine mme ka kakaretso ba mefuta eohle ea li-supplement le steroids, mme ba lumela hore kaofela ba kotsi. Le hoja tumelo ena e le hōle le 'nete,' me moatlelete e mong le e mong o iketsetsa qeto ea ho haha mesifa ea mesifa. Re tla sheba mokhoa oa ho etsa protheine ea lapeng.
Joang ho etsa liprotheine tsa mahe?
Libokeng tsa lipapali u ka fumana melaetsa ea cheseho e tsoang ho ba qalang hore ba hlahisitse tsela e ikhethang ea mokhoa oa ho etsa protheine ho tloha ho mahe. E le molao, tsohle li phehella 'nete ea hore motho o pheha mahe a se nang khetla le lihlopha. Sehlahisoa sena, joaloka tse ling kaofela, ha se khone ho aroloa e le protheine, kaha ho na le mafura a mangata haholo ka lehe (li na le yolk).
Mefuta e mengata e amohelehang haholo kapa e sa amoheleheng ea protheine ea mahe a lapeng e phehiloe ka makhooa a mahe. Ho bona, bonyane, ha ho na boholo bo bongata ba mafura. Leha ho le joalo, ba hloka lijo tse ngata, hobane 100 g ea sehlahisoa ke feela 11 g ea protheine.
Le hoja tlhokahalo ea 'mele oa moatlelete e le ligrama tse 1,5 tsa protheine bakeng sa boima ba' mele oa hae (ke hore, sebapali se boima ba lik'hilograma tse 80 se hloka ligrama tse 120 ka letsatsi), mokhoa ona o belaela, hobane o tla hloka ho ja ka kilogram ea liprotheine tse phehiloeng. Le hoja phepo ea lipapali tse tsoang mahe ke protheine e ka thōko, ntle le mafura le lik'habohaedreite, ho lekane ho nka letsatsi feela likhaba tse 'maloa, tse hlatsoitsoeng ka metsing.
Joang ho etsa whey protein?
Hape ho ke ke ha khoneha ho etsa mafura a whey a le mong lapeng. Papiso e lekaneng feela kapa e tlaase ho feta eona ke ntlo ea mahae e sa nang mafura. E na le liprotheine tse ngata, 'me haeba u nahanisisa ka mafura a fatše, sehlahisoa se joalo se ka nkela protheine ea whey sebaka.
Bakeng sa 100 g ea chate e tlaase ea mafura, 16-18 g ya protheine ea hlokahala. Ka hona, ho fumana tekanyo ea letsatsi le letsatsi ea protheine ea motho e boima ba lik'hilograma tse 70 (e thehiloeng ho 1.5 g ea protheine ka kg ea boima ba 'mele), ho hlokahala ligrama tse 105 tsa protheine, e ka bang ligrama tse 650 tsa cottage chisi, e.e. Likarolo tse 3. 'Me haeba karolo e itseng ea protheine e fumanoa mahe le nama, setšoantšo sena se shebahala le ho feta.
Joang ho etsa protheine?
Nahana ka mefuta e mengata ea diresepe bakeng sa li-cocktails tsa lapeng tse ka sebelisoang ho haha mesifa:
- Kopanya ka khalase lehe le tala, khaba ea mahe a linotši, khaba ea linate tse grated, holimo le kefir, noa metsotso e 15 pele u koetlisoa.
- Kopanya halofo ea litha ea lebese la 2,5%, 50 dikgerama tsa lebese phofo, lehe le tala, linoelo tse halofo tsa kerese e tlaase ea mafura, eketsa litholoana kapa sirapo (1 khaba).
Ho nka li-cocktails tse joalo khafetsa, 'me ha u fana ka phepo e ntle ea protheine, u tla atleha ho fumana mesifa e ngata ntle le ho sebelisa lipapali tsa lipapali.