Ho molemo ho noa liprotheine neng?

Bakeng sa lino tse phahameng tsa protheine ho tlisa molemo o moholo, ho hlokahala hore o li sebelise, ho latela puso e itseng. Ho ja ka tsela e sa laoleheng ea protheine hase feela ho thusa 'mele hore o hlaphoheloe ka mor'a hore o koetlisoe, empa hape o ka baka ho senyeha ha bophelo bo botle.

U lokela ho noa liprotheine neng?

Batho ba amehang haholo lipapaling, ho bohlokoa ho tseba ha ho le molemo ho noa liprotheine:

  1. Hoseng . Nakong ea boroko, 'mele o qala ho ba le khaello ea limatlafatsi ho haha ​​mesifa. Ka hona, kapele ka mor'a ho tsosoa, ho kgothaletswa ho noa karolo ea protheine e potlakileng: hydrolyzate kapa ho itšehla thajana.
  2. Thapama . Nakong ea lijo tsa moatlelete ho tlameha ho ba le protheine kamehla. Haeba, ka lebaka le itseng, ho haelloa ke protheine ho teng lijong, joale e ka khutlisetsoa ka ho sebelisa li-protein li-cocktails.
  3. Pele o koetlisoa . Mabapi le nako ea ho noa liprotheine: pele kapa ka mor'a koetliso, ho na le maikutlo a fapaneng. Leha ho le joalo, taba ea hore moatleletsi e mong le e mong o hloka palo e eketsehileng ea protheine ho haha ​​mesifa ea mesifa e lula e sa hlakehe. Ho tlatsa lisebelisoa tsa liprotheine ho molemo ka li-protein li-cocktails. Letsatsi la ho koetlisoa, mapolanka a whey a khothalletsoa hore a noe lihora tse peli pele ho lihlopha, ebe joale halofo ea hora - karolo ea bohlokoa ea amino acid (BCAA).
  4. Ka mor'a koetliso . Ka mor'a lipapali, 'mele o hloka haholo-holo palo e ngata ea protheine. Nakong ea koetliso, 'mele o ne o sebelisa li-reserves tse ngata tsa glycogen, tsoekere le amino acid, e lokelang ho tsosolosoa ka nako e khutšoanyane. Karolo e itseng ea li-protein e phethehileng e ka khotsofatsa tlhoko ena.

Joang ho noa liprotheine bakeng sa boima ba 'mele?

Nakong ea lijo tsa 'mele,' mele o fumana palo e lekaneng ea limatlafatsi tse bohlokoa, ho akarelletsa le liprotheine. Sena se lebisa ho fokotseha ha mesifa le ho mpefatsa bophelo bo botle. Ka lebaka leo, nakong ea ho lahleheloa ke boima ba 'mele ho bohlokoa ho sebelisa pakeng tsa lijo tsa motheo tsa protheine e sisinyehang ka bongata ba ½ ea tekanyo e tloaelehileng.