Mapuroteni anozunguza: kugadzira sei? Vhidhiyo
Kugadzira puroteni yekugadzirira
Kana iwe uri mudiwa wemasiwiti, inzwa wakasununguka kuwedzera ice cream kune yako yepamba yeprotein drink, asi kwete kupfuura 70 gramu, iyo ichava 3 gramu eprotein.
Zvino sarudza chikafu chine mapuroteni. Cottage cheese yakanakira basa iri - richakupa kwete chete neprotein yenguva refu, asiwo ine mavitamini akawanda. Tora magiramu 150 echigadzirwa ichi, chinokupa 24-27 magiramu emapuroteni.
Sarudzo, wedzera yakakurumbira mapuroteni sosi semazai ezvihuta kune yako shake. Kutora anenge mashanu kuchawedzera mapuroteni ako ese nemagiramu matanhatu.
Chimwe chikafu chine mapuroteni ane nzungu. Kubva pa 2 tablespoons, unowana magiramu manomwe emushonga unokosha. Zvakakosha kucherechedza kuti peanut butter ine mafuta akawanda, saka usawedzera kune yako pre- uye post-Workout inodedera.
Zvadaro wobva wawedzera michero - zvirokwazvo haisi iyo huru yeprotein, asi inogona kupa makhahydrates kuzadza zvitoro zve glycogen uye kupa simba rekudzidzira. Chinhu chinonyanya kuzivikanwa muprotein shake ibhanana. Mumwe muchero wakadaro unorema magiramu 125 une anenge magiramu matatu emapuroteni uye 3 magiramu emacarbohydrates. Iwe unogona kuwedzera apricots akaomeswa (25-5 zvidimbu) kune bhanana, saka iwe unowana 7 gramu eprotein uye 3-20 gramu yemakhahydrates.