'Yan wasan lura: yadda za a yi mai gina jiki girgiza a gida

Ina tabbata mutane da yawa sun ji cewa Bodybuilders amfani da whey gina jiki don kula da kyau form. Duk da haka, ba kawai weightlifters koma ga wannan irin wasanni abinci mai gina jiki. Special gina jiki hadaddiyar giyar ba tare da matsaloli saturates jiki da zama dole adadin sunadaran da hadaddun carbohydrates. Wannan shi ne musamman m nan da nan bayan tsanani motsa jiki, alal misali, bayan horo a cikin dakin motsa jiki. Wadanda ba su tsunduma a cikin dakin motsa jiki, amma mafarki to rasa nauyi, kuma za ta sami mai gina jiki girgiza cikakken abinci da kuma so mu koyi game da yadda za a yi mai gina jiki shake a gida. An sani cewa shi ne daidai kosad da yunwa ba tare da ƙara mai. Protein abinci nuna wa mutane tare da matalauta tsoka taro, haka shirya gina jiki tana - mai girma zaɓi ga mutanen da suke so su samun nauyi.

Zabuka shirya gina jiki hadaddiyar giyar

Kafin tunanin game da yadda za a yi mai gina jiki shake a gida, ya kamata ka kula da ƙãre foda garwayayye, wanda aka sayar a cikin wani kantin sayar da kwarewa a wasanni abinci mai gina jiki. 1-2 sovochki (30 - 60 grams) irin wannan foda ne gauraye da ruwa ko madara da kuma gauraye a wani musamman shaker ko yin amfani da wani mahautsini. Duk abin! Protein hadaddiyar giyar ne shirye don amfani. Duk da haka, mai kyau gina jiki - ba wani cheap yarda, kuma wasu daga shi kawai ba zai iya iya. A wannan yanayin, yana yiwuwa ya shirya mai gina jiki shake a gida daga abinci da suke da samuwa a cikin firiji. Maimakon na ƙãre gina jiki foda ne quite yiwu a yi amfani da powdered madara, amma wajibi ne a tuna cewa shi ya ƙunshi wani yawan kitsen (da babba). Tare da madara foda za a iya amfani da kwai foda. A fitarwa mu samu mai girma gina jiki shake, ko da yake ba kamar yadda dadi kamar sayan, wanda ya ƙunshi sweeteners da flavorings.

Protein shake. mu yi da kanka

Abokan adawar sayi wani Additives sau da yawa tunani game da yadda za a yi mai gina jiki shake. A gida, shi ne zai yiwu da kuma ba wuya. ya fi na kowa low-mai gida cuku za a iya amfani da tushe na hadaddiyar giyar. Don 100 grams na soya dole ƙara gina jiki taro (kwai fararen foda ko madara foda), 500 ml na madara. Zaka kuma iya ƙara kadan kayan lambu mai, misali, a spoonful na linseed ko kuma man zaitun. The man ƙunshi musamman m acid, saturating jiki da zama dole makamashi ga nauyi. Don wasu kuma zai iya ze cewa irin wannan cakuda ne musamman m dandano, da kuma za su zama daidai. A matsayin halitta abun zaki iya amfani da daskararre berries ko 'ya'yan itace syrup ba tare da sukari. Bugu da kari ga zaki da dandano, mu hadaddiyar giyar sami wani gagarumin dukiya. Berries da 'ya'yan itace - mai girma tushen antioxidants. Za ka iya amfani da daban-daban versions: maimakon man shanu don ƙara ƙasa walnuts da kuma maimakon 'ya'yan itatuwa da berries - bushe' ya'yan itace (zabibi, bushe apricots). Kome ba shi yiwuwa. Yanzu da ka san yadda za a yi mai gina jiki shake a gida. Mu dai bukatar nuna kadan tunanin.