Jonga indlela yokwenza isongezelelo sasekhaya ukuze ufumane ubunzima bemisipha

Umxholo

• Isongezelelo sasekhaya sokufumana ubunzima bemisipha
• Ulwazi ngesondlo
• Iziqhamo ze-smoothie ezine-oats kunye ne-peanut butter
• Ulwazi ngesondlo

Isongezelelo esilungileyo sokwenza ekhaya sinceda ukwandisa ubunzima bemisipha xa sisityebi kwiprotheni kunye namandla, ukuququzelela ukubuyiswa kwemisipha kunye ne-muscle hypertrophy. Ukongeza, isongezelelo esenziwe ekhaya sokufumana ubunzima bemisipha, njengeglasi yevithamini yebhanana enqatyisiweyo, inceda ukukhulisa izihlunu ezomeleleyo ngokukhawuleza, ngaphandle kokonakalisa impilo.

Nangona kunjalo, le recipe ilungele kuphela abo benza imisebenzi yomzimba, enjengokubaleka, ibhola ekhatywayo okanye uqeqesho lokuthoba ubunzima yonke imihla, kuba ityebile ngeekhalori, ke ngoko abo bangenayo inkcitho ephezulu yekhalori ngexesha lomsebenzi womzimba, banokubeka ubunzima endaweni yokubeka izihlunu.

Ngokudibana nezinto ezenziwayo ezenziwe ekhaya ukuze ufumane ubunzima bemisipha, kubalulekile ukwenza amandla kunye nokusebenza ngamandla komzimba, njengoko oku kuthanda ukulahleka kwamafutha kunye nokufumana ubunzima obucekeceke.

Isongezelelo sasekhaya sokufumana ubunzima bemisipha

Iresiphi yokuxhasa eyenzelwe ekhaya yokufumana ubunzima bemisipha isebenzisa kuphela izithako zendalo kwaye ilungile ekuphuculeni ukukhula kwezihlunu zalabo abenza umthambo rhoqo, kuba ityebile kumandla kunye neeproteni, ikhetha inzuzo yemisipha.

Izithako

• Idityanisiwe;
• Igwele leBrewer;
• Imbotyi yengqolowa;
• Sesame;
• I-oats esongiweyo;
• Amandongomane;
• Umgubo weGuarana.

Imowudi yokulungiselela

Beka iipunipoyi ezimbini zesithako ngasinye kwisitya kwaye ugcine uvaliwe ngokuqinileyo.

Ukulungiselela ukushukunyiswa kweprotein okuzenzekelayo kubetha nje kwi-blender 3 amacephe agcwele lo mxube ngebhanana enye kunye neglasi enye yobisi olupheleleyo. Ingcangcazela kufuneka ithathwe kanye emva kokulungiswa kwayo, emva kokugqiba umthambo.

Kuyacetyiswa ukuba ugcine isongezelelo kwisitya esivaliwe ngokufanelekileyo, kwindawo eyomileyo, ekhuselweyo ekukhanyeni.

Ulwazi ngesondlo

Ulwazi olusondeleyo lokutya kweglasi yokugungqa eneepunipoli ezi-3 ezigcweleyo zongezwa ekhaya, ibhanana enye kunye neglasi enye yobisi.

Oku kushukuma kunesondlo kakhulu, kutyebile kwiiproteni, kunamafutha asempilweni kunye neecarbohydrate zomzimba kunye nemicu elawula amathumbu kunye nokudambisa ityhefu. Bona enye indlela yokuphucula iziphumo zokuzilolonga: Funda ukuba ungatya ntoni kuqeqesho ukuze ufumane izihlunu kunye nokunciphisa umzimba.

Iziqhamo ze-smoothie ezine-oats kunye ne-peanut butter

Isiqhamo i-vitamin ene-oats ikwayindlela yokongeza yokufumana ubunzima bemisipha kwaye inokusetyenziswa njenge-snack yasemva kwemini okanye ngaphambi koqeqesho. Ngenxa yokuba ibhotolo yamandongomane, ivithamini ityebile kwiiprotheyini kunye namafutha, inyusa imveliso yamandla ngexesha loqeqesho kunye nokukhuthaza ukuphucula inkqubo yokubuyisa izihlunu. Fumana izibonelelo zebhotolo yamandongomane.

Izithako

• Ibhanana;
• 1 icephe lebhotolo yamandongomane;
• Iipuniwe ezi-2 zeoyile;
• I-250 mL yobisi.

Imowudi yokulungiselela

Sika ibhanana kwizilayi uze uyibeke kwi-blender kunye nezinye izithako uze uyibethe ide ifumane ukungqinelana okucocekileyo.

Ulwazi ngesondlo

Jonga kwividiyo engezantsi ezinye iingcebiso malunga nento oyityayo ukwandisa ubunzima bemisipha: