Chii coctail pashure muviri zvakanaka?

Uwandu mapuroteni kuti munhu anofanira kuwana kubva chikafu pasi nguva unongotaura kurovedza ndiyo 1,4 magiramu por kilogram kurema muviri. Nyanzvi dzokumhanya uye vanhu vari kuita rinorema remaoko, vanofanira kuwedzera rino richiri hafu. Kune vakawanda zvingaita sezvinoshamisa, asi mapuroteni zvokudya kunoita kuti vose uremu uye panguva imwe chete tinova tsandanyama. Saka, vanhu avo vanoda kubvisa mamwe makirogiramu, uye vaya chete anoenda kudzidzisa kuitira kuti "kupomba" vachava rinobatsira mapuroteni chinozunungusa. About sei vanofanira kugadzirira, tsanangura zvizere nyaya yedu.

Protein coctail: chokunwa asati kana shure Workout

The mubvunzo yasara pamakakatanwa: kana kunwa puroteni guda? Kushandiswa simba chinonwiwa anobvumirwa kuti vaviri maawa vasati kurovedza muviri kana panguva 30-60 maminitsi namarudzi kuvhara. Nani asi, tora rimwe hafu yeawa risati ratanga makirasi amino acids kunzwisisa, izvo muviri richabudisa simba panguva yechiitwa, uye kwete kuparadza kwetsandanyama.

Kunwa coctail mushure Workout inongova zvakakodzera kuti apore. Panguva ino akaondoroka muviri zvakanaka absorbs zvinovaka muviri, izvo zvinoita kushandisa mapuroteni zvinwiwa.

Cocktail dzakakwirira mapuroteni kugutsikana

Most nyanzvi Vamhanyi kushandisa pakugadzirira post-Workout kunwa whey mapuroteni. Wedzerai puroteni uye kunogona kumba kugadzirira zvinodhaka, nokudaro avangaite muviri uye caloric ukoshi.

Cocktail pashure kudzidziswa tsandanyama kukura, wakagadzirirwa maererano zvinotevera yokubika, rine vanenge 132 d mapuroteni chigadzirwa muna 1400 Rine mamiririta. Kufunga chokwadi kuti nguva magiramu 40 chete digestible mapuroteni uye kunwa vanenge hafu fő pamusoro Urume pakarepo panzvimbo yakaoma, zvichiita inzwi kwakanaka akakamurwa 3 mishonga ose 2 h.

Kugadzirira coctail rurefu kugutsikana mapuroteni uye kuwedzera serum mapuroteni anofanira kwakabatana kuti blender mbiya pakugadzira matanhatu. Izvi skim mukaka (400 Rine mamiririta), 2 makapu skim Curd, 4 scoops zvomumagaba mapuroteni (16 d mapuroteni pa chipunu) nemudzimai spoon Greek yogati, mahabhurosi (100 g) uye mabhanana kuti kuravira. Hazvigoni yebhasera weupfu mapuroteni coctail, nepo puroteni tigutsikane mairi zvaizova anenge 64 magiramu, riri chaizvo zvakanaka.

Eggnog uchi

Vamwe vatambi kushandisa pashure vanga vaneta eggnog serimwe rinogona kutsiva mukaka uye romukaka mapuroteni zvinwiwa. Izvi imhaka yokuti zai mapuroteni kugaya mukaka nokukurumidza, izvo zvinoreva kuti kuzoita simba uye tsandanyama chivako achava nokukurumidza. Hakuna vabvumirana ari yakarurama aya hakuwaniki, saka marudzi aya maviri coctail nyore nyore unogona interchanged kana alternated.

Kuti agadzirire eggnog pashure vanga vaneta, unofanira:

1. 5 kubika mazai yakabikwa, kuchitonhora navo nemvura inotonhora uye ndaichenesa kubva goko.
2. The ruoko blender mukombe ndidire 200 ml mukaka, wose zai 1 uye 4 kubva mamwe puroteni. Nokuti kukaringa coctail anowedzerwa mu mvura uchi tii mubhedha.
3. All zvokubikisa vari arohwe kwazvo, pashure izvo zvinobata anogona kunzi takagadzirira kushandiswa.

Izvi inotonhorera coctail ine 30 d mapuroteni uye 10 d mafuta uye makabhohaidhiretsi.

A nokukurumidza mapuroteni kuzununguka ne cream

Vanhu vakawanda vanosarudza kubika mushure Workout mapuroteni rinodederesa pahwaro dheri zvigadzirwa. Mukaka, yogati, koteji chizi ane zvakakwana uwandu mapuroteni muimba. Uye izvi ndizvo chaizvo zviri zvinodiwa kukurudzira tsandanyama kukura pashure uchimhanya maekisesaizi.

The nyore mapuroteni kuzununguka pashure Workout inogona akagadzirira zvinhu zvitatu chete. Nokuti chinangwa ichi mu manzete blender arohwe kwazvo mukaka (250 Rine mamiririta), koteji chizi (100 g) uye akaibva mabhanana. Somugumisiro nyore zviito panyaya maminitsi unogona kubika utano uye zvinovaka zvinobata. Nenzira, zvose zvokubikisa unofanira kusarudza risingamboshandisi chikamu mafuta.

Kunyange zvakawanda muviri mapuroteni drink anogona kugadzirira nokutsiva rimwe zvokubikisa mairi (mabhanana) Cocoa upfu. Somugumisiro ndichibvunza arohwa ari blender mbiya akatendeuka inonaka uye zvinovaka Chocolate chinodururwa.

Kugadzirira coctail pashure nokudzidziswa mumba inofanira arohwe kuva blender 100 magiramu zviri chizi, girazi mukaka mafuta zviri 1,6%, uye unhu spoon Cocoa upfu. Puroteni tigutsikane iri Zvinoumba zvokunwa uyu 28 g, mafuta - 4 g, carbohydrate uye - 9 d

Natural mapuroteni kuzununguka pamwe mabhanana

Nokuti nokukurumidza tsandanyama kukura pashure kudzidzisa, vatambi vakawanda vanosarudza kunwa coctail ichi:

1. The mira mbiya blender ndidire 220 ml mukaka pamwe yakadereresa chikamu mafuta.
2. Wedzerai 50 g mafuta isina yogati uye mapuroteni yakabikwa zai.
3. Zvichida zvimwe zvinhu akawedzera uchi (1 tbsp. Chipunu), mabhanana uye mafuta (1 hr. Chipunu).
4. All zvokubikisa vari arohwe kwazvo, pashure iyo chinwiwa yakadururirwa girazi.

coctail akadaro pashure kurovedza chinhu chinodiwa kubika pakarepo mushure mukirasi uye kushandisa hapana paya pane ku45 pashure apera.

Cocktail kwakavakirwa zai nevachena

Vanenge 35 g mapuroteni huri puroteni drink nziyo vakagadzirira maererano zvinotevera resipi. Ndezvevakazvigadzirirwa pahwaro zai mondo mapuroteni, pamwe Uyezve, chizi uye mabhanana. Kana ukanwa munhu kuzungura pakarepo pashure Workout wako, unogona nokudzosa tsandanyama nokukurumidza. Uyezve, sezvo imi munoziva, imwe puroteni yakawanikwa mazai, akakurumidza ozeyewa, uye, naizvozvo, mumwe coctail mushure Workout kuchaunza kunonyanyisa zvinobatsira kuti muviri.

Kuti agadzirire eggnog zvakafanira muna blender mundiro chiwepu imwe yakatsvuka zai uye 5 mapuroteni Curd (50 magiramu), mabhanana uye 100 ml mvura. The chinwiwa anofanira wakanwa pakarepo pashure gadziriro. Sezvo cocktaileja kushandiswa mazai mbishi, unofanira kutarisira zvavo kwazvo kurapa vasati kunwa pasoda.

Chenjera post-Workout kuzununguka

Next kune huru zvokubikisa ari coctail riri wakawedzera muchero uye kwete romuriwo, asi munhu chaiye rinopfuta chilipippuri. Uye zvinobatsira zviri pakugadzira vanoshingaira zvinhu izvo zvakanaka sei kweropa hurongwa, ropa pakubvisa uye zvichivhiringidza paumbwe ropa. Uyezve, chili Inowedzera kuti kuitwa nezvinovaka muviri.

Chenjera post-muviri drink nokutsamwa capsicum yakabikwa zvinotevera urongwa:

1. The blender mbiya dzakadururwa 200 ml mvura.
2. Top akadurura 400 g yakaderera-mafuta koteji chizi.
3. Chokupedzisira chinhu akawedzera yetea pasi chili.
4. All zvokubikisa vari arohwe kusvikira mvere, gobvu guru zvine mwero.

Chenjera coctail wakagadzirira. Rinogona kushandiswa yapashure Workout uye zuva rose.

Protein kuzununguka pamwe Strawberry munuhwi

Vanhu vari mubasa yokurovedza muviri mushure Workout kunokosha kudzorera zvose puroteni uye carbohydrate, kana simba, mu chengetedza. Saka, pakusarudza mushonga mapuroteni kuzununguka kunokosha afunge ayo muviri ukoshi. Zvakanakisa, kana zviri mapuroteni uye mafuta achava mukuru sandara, uye mafuta - pasi. ukoshi kwakadaro muviri inopa coctail wakagadzirwa zvinotevera resipi. Rine 34 d mapuroteni, 26 d mafuta, uye asingasviki 4 magiramu ose makabhohaidhiretsi.

Kugadzirira zvokudya zvinonaka mapuroteni (mapuroteni) coctail ane akapfuma Strawberry pakubika, unofanira Tyava muruoko blender mbiya zvinhu zvitatu chete. Kuti adzikunure puroteni pachiyero hazvo vanoda mukaka 1.5% (200 Rine mamiririta), koteji chizi (200 g) uye 100 g manyoro kana akachengetwa mastrawberry. coctail iri kwete chete zvakazara kudzorera simba, asi kupa afare nokuti zuva rose.

O drink pamwe chizi uye apuro

Vanenge 800 ML adedere kumusoro mapuroteni kugutsikana kunogona kuwanikwa nokugadzirira zvichienderana zvinotevera resipi:

1. Oatmeal (100 g) wakadururwa nemvura kwemaminitsi 10, kuti iri zvakanaka wakazara.
2. Maapuro (2 hrs.) Uri zvabviswa core. Peel chinogona kusiyiwa sezvazvakaita wokuwedzera tsime faibha.
3. Kugadzirira 200 g skim Curd.
4. Zvino vose yakagadzirirwa zvokubikisa (oatmeal, koteji chizi uye namatamba) vakaremerwa kupinda blender mukombe vakarova kwazvo kusvikira pachaenzaniswa.

Protein coctail pashure kudzidzisa pamwe oatmeal unotora 45 d mapuroteni, 110 d makabhohaidhiretsi uye 7 d mafuta. Inogona kumwa 2 mishonga. Kekutanga - hafu yeawa pashure kurovedzwa, uye mumwe - unotevera kudya mumaawa 2-3.

Blueberry adedere yogati

coctail Izvi zvinogona kunzi kwete puroteni, uye carbohydrate. Akatsanangura nyore chaizvo: mapuroteni kugutsikana, uyewo mafuta, zviri pasi, uye makabhohaidhiretsi vari yose '60 Kushandiswa inokurudzirwa kuti vatambi kuti kuzoita simba reserves pashure muviri.

Homemade coctail mushure Workout iri vakabika nokukurumidza uye nyore nyore:

1. Mundiro imwe blender akadurura 60 g yakaoma O nechipiriso "Hercules".
2. Zvichitevera akawedzera akasvuura mabhanana uye 60 g chando bilberries. Munokwanisa kuwana manyoro michero, asi ane nechando zvinobata munhu dzinozorodza.
3. Panoperera oatmeal uye michero azara dzinongoitika yogati pamwe yakaderera-mafuta uye hapana yokuvirisa. Just vanoda anenge 300 kana 400 g yakavira mukaka chigadzirwa. Zvinokwanisika kuwedzera zvishoma yogati, ipapo chinodururwa huchava hwakafanana smoothie kupfuura coctail.

Cocktail pashure muviri uremu

Zvinotevera 2 Quick pakati cocktaileja kwete chete kukurudzira uremu mushure Workout ari yokurovedza muviri, asi vanewo kunobatsirawo basa rose zvomudumbu hurongwa. Izvi zvinotsanangurwa nokuvapo nomukaka zvigadzirwa zviri murwiyo uye mukuru faibha.

Cocktails mushure Workout kumba, unogona kugadzira zvinotevera Quick:

1. The mira mukombe blender uzere 300 ml womukokonati mukaka (unogona kutsiva munhu kwakajairika pasi-mafuta), kefir 1% (200 Rine mamiririta), mumwe spoon uchi uye emura akasvuura uye sliced kupinda zviduku zvidimbu kiivi. Ipapo zvose zvokubikisa vari kurova kusvikira homogenous kwazvo. mapuroteni tigutsikane ari coctail 21 d mafuta - 17 d makabhohaidhiretsi - 10 g.
2. Kushandisa kunyudza blender ari rakadzika girazi riri pasi kumamiriro ezvinhu razibheri puree (150 g). Zvadaro bheri gobvu akadurura mukaka uye yoghurt mafuta 1.5% (200 Rine mamiririta). Ingredients zvakanaka arohwe zvakare, uye zvino coctail anogona kudirwa magirazi. Protein kugutsikana mairi 17 d Fat - 6 g, carbohydrate - 24 g.