Mapuroteni: Mafuta kune tsandanyama dzako
Paunenge uchikura uchaona kuti mhasuru dzako dzinowombera. Izvi zvinokonzerwa nekuderedzwa kwekugadzirwa kwe testosterone, hormone yechirume, uye kuwedzera kudiwa kweprotein. Asi pane chimwe chinhu chaunogona kuita pamusoro pazvo, kureva kudzidzira nehuremu uye kuve nechokwadi chekuwedzera mapuroteni mukudya kwako.
Mapuroteni chinhu chakakosha chekudya. Muviri wedu wose wakavakwa nerubatsiro rwemapuroteni - munhu mukuru ane makirogiramu gumi nemaviri emapuroteni. Tinoda mapuroteni zuva rega rega, remetabolism uye kuzadza izvo zvatinorasikirwa nazvo, semuenzaniso, ganda rinoputika, bvudzi netsvina.
Mapuroteni anoumbwa ne20 akasiyana amino acids uye muviri wedu haugone kuburitsa 8 amino acids akakwana pachawo. Aya 8 amino acids saka anofanira kuwanikwa kubva mukudya kwedu. Kana muviri wedu ukasawana zvakakwana zvemapuroteni emhando iyi, tsandanyama dzedu dzinoputsika uye dzinoshandiswa seprotein source.
Yakaverengerwa kuti inenge 10 magiramu emhando yeprotein pakudya inokwana kudzivirira kuparara kwemhasuru. Kuti uwane magiramu gumi eprotein yemhando iyi, unofanirwa kudya magiramu makumi matatu emapuroteni enguva dzose. Sangano reWorld Health Organisation (WHO) rinotiyambira kuti tidye 10 gramu yeprotein pakirogiramu yehuremu hwemuviri. Pane zviratidzo zvekuti muviri wakwegura uye usina simba unoshandisa mapuroteni zvishoma, ndicho chikonzero vanhu vakwegura vanofanira kudya mapuroteni akawanda.
Aya mapuroteni ekuwedzera akakoshawo pakukura mhasuru itsva. Bodybuilders vakaziva izvi kwenguva yakareba. Vanotanga zuva neprotein shake uye vanodya huku yose kwemasikati. Vatambi vesimba vanoda 1,7 kusvika 1,8 magiramu eprotein pakirogiramu yehuremu hwemuviri; zvinopfuura zvakapetwa kaviri izvo zvinowanzokurudzirwa! Ehe, hazvifanirwe kunge zvakanyanyisa, asi chokwadi ndechekuti mapuroteni akakosha pakuvaka tsandanyama, kunyanya kana uchikura.
Asi chenjera, iwe unongovaka mhasuru kana ukaaisa kushanda. Saka hapana chikonzero chekugara pamubhedha uchinwa protein shake uye kumirira kuti biceps yako ikure. Idzo mhasuru dzinofanirawo kushanda. Asi avo vanosimbisa mhasuru dzavo uye kuvadyisa neprotein vachawana mubayiro wakawanda: simba rakawanda uye simba, chimiro chiri nani uye yakakwirira metabolism.
Kana iwe uchida kuwana mamwe mapuroteni, zviri nani kudya steak, salmon steak kana huku fillet. Mamwe mapuroteni akanaka ndeaya: mazai, nzungu (maarumondi) kana cottage cheese. Iwe unogona zvakare kutora protein shake, iyo inopa angangoita 25 magiramu eprotein nguva yega yega.
Mufananidzo uri pamusoro: Unogona kutaridzika zvakanaka pazera re60.
Ndiri kusvitsa makore makumi mashanu nemapfumbamwe uye ndinotaridzika semurume uya ari pamufananidzo.
Ndosaka ndichishanda mumunda kweawa 1 kusvika maviri zuva rega rega -
chera makomba ekudyara mabhanana kana kutema huni.
Izvi zvinoita kuti ndirambe ndakagwinya uye ndine utano hwakanaka uye ndinonzwawo zvakanaka.
Zvakakosha kuti urambe uchinzwa uine hutano hwakanaka uye uchikwana gare gare muupenyu. Kana iwe uchifanira kuratidza izvi nemasumbu emasumbu ndeimwe nyaya, asi kudya kune hutano uye kurovedza muviri kunokurudzirwa zvakanyanya. Zvichida kwete kusvika pamwero wakatsanangurwa pamusoro apa, asi kushingaira kutora makumbo angu ekumhanya, pasinei nekupisa muThailand uye kudya zvishoma uye zvakasiyana, zvakaguma nemamiriro ezvinhu emuviri ari nani uye 10 kg mafuta mashoma, nokuti pa 100 kilos ndakanga ndanyanya kurema uye zvino. kuwedzera uremu zvakare. Ndinoikurudzira zvikuru kwamuri mose, kana zvichiita.
Ndiri kusvitsa makore makumi manomwe nemaviri uye ndinotaridzika semurume uya. Asi geraniums haisi yangu; Ndiri kungoshanda zvakanyanya uye ndinonzwa zvakanaka. 72 mumweya; kunokoshawo.