Don haka, don jayayya da tabbatar da cewa furotin iri ɗaya ne kamar nama, madara, cuku, ƙwai, da dai sauransu, ba za mu kasance a yanzu ba. Ayyukanmu na yanzu shine a bayyana girke-girke don shirya cocktails daga furotin mai gina jiki, da kuma girke-girke daga furotin na jiki (protein), ba tare da amfani da kariyar wasanni ba.
Wanene ya buƙata?
Wadanda suke yin amfani da kayan abinci na wasanni, watakila, tambaya ta tashi, me ya sa "yi" furotin a gida, idan zaka saya foda a cikin kantin sayar da yanar gizo, da tsarma da ruwa da kuma jin daɗin ciwon tsoka. Idan irin wannan tambaya ta taso kuma ku, to, mafi mahimmanci, ba ku cikin gourmets, kuma a gaskiya akwai 'yan wasan da suke buƙata daga wasanni ba kawai sakamakon ba, har ma da dandano.
Amma, game da duk abin da bi da bi.
Samar da samfur a gida yana da wajibi ne ga waɗanda suka dawo da yammacin horo daga aikin horo, sun gane cewa foda ya cika, sabili da haka, dole ne a "kukan" wani abu daga samfurori da ke cikin firiji.
Bugu da ƙari, waɗanda suka yi imani da cewa wasu "ilmin sunadarai" da aka ɓoye a cikin kunshe da rubutun "Protein" suna ɓoye a manufa za su so su shirya gina jiki a gida. Wa] annan 'yan wasan suna da, kuma ba za a iya barin su ba tare da squirrel.
Yaushe ne ya zama dole?
Duk da cewa, kamar yadda aka ambata a sama, za ku iya hada da foda tare da ruwa da abin sha, zai zama da amfani don sanin duk abin da ya kamata don shirya gwaninta a gida. Babu wani mutum a duniya wanda ba zai so ya zama "dandano" rai daga lokaci zuwa lokaci.
- Yana da matukar tasiri don samun hadaddiyar safiya kamar yadda karin kumallo. A lokacin barci, zamu rasa dukkan glycogen, kuma idan babu wani abu mai mahimmanci, wanda jiki zai fara "ci" tsokoki.
- Idan ka yi aiki, kuma nan da nan bayan aiki, da sauri zuwa motsa jiki, cikakken abinci / abincin dare ba zai sami lokacin yin digiri ba, kuma horo tare da ciki mai ciki ba shi da kyau a kowane lokaci.
- Kafin ka kwanta, kana buƙatar samar da jiki tare da furotin, wanda a cikin barci za a rushe a kan girma, saboda barci shine lokaci don sakewa da ci gaba. Amma mai yiwuwa ba zai zama amfana daga cin nama ba kafin ya kwanta. Saboda haka, hadaddiyar giyar, caloric content of 250-300kcal ne quite wani m canza.
Recipes
Gaba, muna ba ku misalan girke-girke daga ƙwayar ginawa na whey, da kuma daga furotin da aka samo a cikin abinci na al'ada.
Chocolate Cocktail
Sinadaran:
- 1 teaspoon ma'auni na albarkatun whey tare da dandano na koko (150 g);
- 500 ml na madara mai yadu;
- 1 fakiti na koko a nan gaba "Nesquic" (40 g).
Shiri
Mafarki mai zafi (ba tafasa) an haxa shi tare da koko da furotin kuma suna sanyawa a cikin busa.
Banana cocktail
Sinadaran:
- 1 scoop na whey gina jiki da vanilla dandano (150 g);
- 2 ayaba;
- Manila mai 500 ml.
Shiri
An yanka yankakken yankakken, madara yana mai tsanani, gauraye tare da furotin kuma ya sanya shi zuwa wani taro mai kama.
Abincin marmari na kayan abinci na gida
Sinadaran:
- 500 ml na madara mai yadu;
- 2 ayaba;
- 200 g na low-mai gida cuku;
- 200 g na ice cream;
- 200 g cakulan syrup.
Shiri
Ayaba a yankakke, madara mai dumi, haɗa kome da kome a cikin wanzami kuma ta doke har sai kama.
Ƙananan nuance
Furotin furotin mai gina jiki ne don taimakawa wajen narkewar ciki. Ba zai yiwu ba akan manufa don yin irin wannan gina jiki a gida. Cocktails na madara, cakuda cakuda, qwai da wasu abubuwa - yana da dadi sosai, amma yana daukan 'yan sa'o'i don aiwatar da ciki, kamar yadda yake buƙatar madara madara, cuku, da dai sauransu.
Babban aiki na gina jiki mai gina jiki shine tushen tushen gina jiki. Kuma wajibi ne don amfani da wannan dukiya kawai bayan ƙarfafa horo. A wasu lokuta, gwada cin abinci na yau da kullum daga firiji naka.