Yakanaka Protein Kudya Ongororo: Inoshanda Here Kuti Uremerwe Kurasikirwa?

Zvemukati

• Chikamu chezveMweya Chikafu: 3.5 kubva pa5
• Chinoshanda sei?
• Phase 1: Kurasikirwa nehuremu (Nguva Inonzwisisika)
• Phase 2: 14-Zuva (Mavhiki Maviri)
• Phase 3: Pre-Kudzikamiswa (Mavhiki Maviri)
• Phase 4: Kugadziriswa (Rimwe Gore)
• Zvinogona Kubatsira
• Inogona Kukubatsira Iwe Kuderedza uremu
• Nyore uye Nyore
• Inosanganisira Professional Support
• Inogona Kuwedzera Insulin Kunzwisisa uye Kuvandudza Ropa Shuga Kudzora
• Inogona Kuderedza Moyo Zvirwere Njodzi Zviitiko
• Zvinogona Kukanganisa
• Mutengo
• Mazhinji Mapuroteni Akanaka Zvekudya Zvakanyanya Kugadziriswa
• Inotadzisa zvakanyanya
• Kwete Vegan-Shamwari
• Yakatemerwa Kunze kwekuchamhembe kweAmerica
• Vanogona Kuona Kusanzwisisika Zviratidzo
• Zvekudya Kudya
• Zvikafu zvekudzivirira
• Mharidzo Menyu
• Chikamu 1
• Chikamu 2
• Chikamu 3
• Chikamu 4
• Icho Chinokosha

Chikamu chezveMweya Chikafu: 3.5 kubva pa5

Chikafu cheProtein Chakanaka chakagadzirwa naDr. Tran Tien Chanh naOlivier Benloulou.

Nheyo dzayo dzakatanga kushandiswa anopfuura makore makumi maviri apfuura naDr.Tran Tien Chanh, uyo anga achitarisa kugadzira yakachengeteka uye yakapusa uremu protocol kune varwere vake.

Kudya uku kunoonekwa seketogenic, iyo regimen iyo inowanzo sanganisira kutsiva carb kudya nemafuta kuisa muviri wako mudunhu rinonzi ketosis.

Nekudaro, iyo Yakakodzera Protein Kudya inotora nzira yakagadziridzwa umo kudya kwemafuta kunodzivirirwawo kwechinguva. Vatsigiri vayo vanoti izvi zvinoita kuti inyatsoita basa pakupisa kuburikidza nezvitoro zvemafuta emuviri wako.

Kudya uku kunonzi kunoenderana nesainzi inoshanda yekudzora uremu, sezvo ichishandisa iwo maitiro echikafu che ketogenic pamwe nedzidzo yehupenyu yehutano.

Kudya uku kunotarisirwa nekusimudzirwa nekambani inonzi Ideal Protein, inozivikanwa zvakare seLabatoatoires C.O.P., Inc.

Heino ongororo yakadzama yeiyo Yakanaka Protein Kudya.

• Chikamu chakazara: 3.5
• Kurumidza kuonda: 4
• Yenguva refu-kurema kurasikirwa: 3
• Nyore kutevera: 4
• Hutano hunhu: 3

ZVINOKOSHA ZVINOKOSHA: Iyo Yakakodzera Protein Chikafu chakanyatso tsvagiridzwa uye -kuvandudza dhayeti protocol. Zvisinei, inodhura, inovimba nezvakarongedzwa kana zvakagadziriswa zvekudya uye inoderedza zvakanyanya kudya kwekoriori, izvo zvinogona kukonzera kusagadzikana mhedzisiro.

Chinoshanda sei?

Kuti utange paIye Chakanaka Protein Kudya, iwe unofanirwa kutanga wabata kiriniki yakagamuchirwa kana nzvimbo, sezvo chikafu ichi chinoda kutungamira-kune-mumwe kubva kunechiremba wezvehutano kana mudzidzisi akadzidziswa kuti akubatsire mune yako uremu zvinangwa

Kune akawanda masayiti anowanikwa muNorth America yese, ayo anogona kuwanikwa pawebsite yeProtein webhusaiti.

Chikafu cheProtein Chakanaka chakakamurwa kuita zvikamu zvina zvakasarudzika:

• Chikamu 1: Kuonda
• Chikamu 2: 14-zuva
• Chikamu 3: Pre-kudzikama
• Chikamu 4: Kugadziriswa

Phase 1: Kurasikirwa nehuremu (Nguva Inonzwisisika)

Phase 1 yeakanaka Mapuroteni Chikafu anozivikanwa seyehuremu hwekurema.

Izvo zvinorehwa kuteverwa kudzamara iwe wasvika 100% yeako uremu chinangwa.

Pakati peichi chikamu, vanhu vanokumbirwa kudya:

• Ipuroteni Yakakodzera mangwanani.
• Chikafu cheProtein yemasikati ine makapu maviri emavegi akasarudzwa (ona pazasi muchitsauko "Chikafu chekudya").
• Iyo 8-ounce (225-gramu) chikamu cheproteine ​​ine 2 makapu eakasarudzwa mavegi.
• Yakanaka Protein snack.

Idzi Idzi yakanaka yeProtein inogona kutengwa chete kuburikidza nemakiriniki kana nzvimbo dzakabvumirwa. Kudya kwakawanda kunopa magiramu makumi maviri epuroteni uye asingasviki mazana macalorie pakushanda.

Iwe unogona kudya risingaperi miriwo mbishi kubva kune yavo yakatarwa runyorwa nemasikati uye chisvusvuro.

Pamusoro pekudya, ma dieters anoudzwa kunwa anotevera ekuwedzera, ayo zvakare anofanira kutengwa kuburikidza nemvumo makiriniki kana nzvimbo:

• Kudya kwemangwanani: 1 multivitamin uye 1 potassium yekuwedzera.
• Kudya kwemanheru: 1 multivitamin, 2 calcium-magnesium zvinowedzera uye 2 omega-3 zvinowedzera.
• Snack: 2 calcium-magnesium inowedzera.
• Nezvikafu zvese: 1-2 enzyme yekugaya inowedzera.
• Kamwe zuva nezuva: 2 antioxidant zvinowedzera uye 1/4 teaspoon yeZvakanakisa Munyu.

Sezvo kudya kwacho kuchideredza zvakanyanya kudya kwekoriori, kurovedza muviri hakuwanzo kurudziro mukati memavhiki matatu ekutanga, sezvo zvichikonzera mhedzisiro isingadiwe.

Phase 2: 14-Zuva (Mavhiki Maviri)

Phase 2 yeakanaka Mapuroteni Chikafu anozivikanwa sechikamu chemazuva gumi nemana. Inotanga kana iwe uchinge wasvika kune yako uremu chinangwa.

Ipo yakafanana nechikamu chekudzikira uremu, chikamu ichi chinokutendera iwe kuti udye masikati maererano nezvakazara chikafu. Iine 8 ounces (225 gramu) yeproteine ​​ine 2 makapu eakasarudzwa mavegi. Kudya kwemanheru kwakafanana.

Zvokuwedzera zvaunotora pano zvakafanana nezviri muchikamu chekutanga.

Phase 3: Pre-Kudzikamiswa (Mavhiki Maviri)

Phase 3 ndiyo pre-kugadzikana chikamu uye inotanga shanduko kune yekuchengetedza chikafu.

Ichi chikamu chiri nyore nekuti zvese zvaunofanirwa kuita kuchinjisa yako Yakanaka Protein chikafu pakudya kwemangwanani kwechikafu chose. Inofanira kusanganisira protein, carb uye sarudzo yemafuta, pamwe nechidimbu chemuchero.

Pamusoro pezvo, hauchadiwe kutora potasium yekuwedzera pamwe nekudya kwemangwanani.

Kudzoreredza carbs pakudya kwekuseni kunonzi kunobatsira kutangazve kugadzirwa kwepancreas kwako kwe insulin uye kuidzidzisa kuburitsa yakaenzana. Nekudaro, hapana kiriniki zvidzidzo zvinotsigira izvi.

Phase 4: Kugadziriswa (Rimwe Gore)

Chikamu chechina chikamu chekupedzisira cheIye Chakanaka Protein Kudya.

Ichi chikamu chirongwa chekuchengetedza chinotora kwemwedzi gumi nemaviri. Chinangwa chechikamu chino ndechekukudzidzisa maitiro ekudzikisa huremu uchinakirwa nerusununguko rwekudya.

Kunyangwe chikamu ichi chichigara mwedzi gumi nemaviri, iwe unofanirwa kuteedzera nheyo dzayo dzehupenyu.

Pane akatiwandei misimboti muchikamu chino:

• Mafuta uye carbs: Kunze kwekudya kwekudya chamangwanani, dzivisa kubatanidza chikafu chakapfuma muma carbs nemafuta. Semuenzaniso, kana iwe uchidya mafuta- uye mapuroteni-akavakirwa kudya kwemasikati, gadzirisa yako carb kutora.
• Mapuroteni: Tora muviri wako uremu mumapaundi uucheke nehafu, wobva wavavarira kudya iyo huwandu hwemagiramu eprotein zuva rega rega. Semuenzaniso, munhu ane makirogiramu zana nemakumi mashanu anofanirwa kudya anosvika makumi manomwe nemashanu magiramu eprotini pazuva.
• Zuva rekuzvipira: Zuva rimwe chete pasvondo, unobvumidzwa kudya chikafu chinowanzo ganhurirwa paIye Chakanaka Protein Kudya.

Zvimwe zvinowedzera zvinokurudzirwa panguva ino, asi zvinosarudzika.

Iyo Yakakodzera Protein Kudya idanho rechina ketogenic chikafu chinofanirwa kuitwa neumwe-ne-mumwe kudzidzisa nachiremba ane rezinesi wezvehutano kana mupi wezano akadzidziswa.

Zvinogona Kubatsira

Chikafu cheProtein Chikafu chine akati wandei mabhenefiti anoita kuti chive chinofarirwa pakurasikirwa nehuremu

Inogona Kukubatsira Iwe Kuderedza uremu

Iyo Yakanaka Protein Kudya ndeye yakashandurwa vhezheni ye ketogenic chikafu.

Pane humbowo hwakasimba hwekuti kutevera ketogenic dhayeti kunogona kukurudzira kuonda.

Semuenzaniso, ongororo yezvidzidzo gumi nezvitatu yakaratidza kuti ketogenic dhayeti yainyanya kushanda pane chikafu chine mafuta mashoma mukusimudzira kuonda uye kubatsira varwere kudzikisira ().

Izvo zvakati, rakaburitsa zvesainzi izvo zvinonyatsoongorora iyo Yakakodzera Protein Kudya kuri kushomeka. Zvidzidzo zvakadaro zvinodiwa zvisati zvaongororwa kuti Zvakanakisa Mapuroteni Chikafu chinomira sei kune ketogenic chikafu chenguva dzose kana chero chimwe chikafu chekurema.

Nyore uye Nyore

Kudya senge Kwakakodzera Mapuroteni Chikafu kunokwezva kune vanhu vakabatikana.

Pakati pechikamu chekureruka, iwe unowanzo shandisa pamberi pezvakanaka zveProtein chikafu. Icho chete chinosarudzika madhiri, ayo aunofanirwa kuyera mapuroteni ako uye miriwo zvikamu.

Kudya kazhinji chikafu chisati chaitwa kunogona kudzora zvakanyanya nguva yakashandiswa pakutenga, kuronga nekugadzira chikafu, kusunungura imwe nguva kune vanhu vane runyararo.

Pakazara, iyo Yakakodzera Protein Kudya kunosanganisira zvakanyanya kushoma prep basa kupfuura akawanda madhayeti.

Inosanganisira Professional Support

Chikafu cheProtein Chikafu chinopa rutsigiro kubva kuna chiremba ane rezinesi kana chipangamazano akadzidziswa, izvo zvinogona kubatsira kudzikira uye kubatsira kuzvichengeta.

Muchokwadi, zvidzidzo zvakaratidza kuti vanhu vanowanzo kunamatira kuhurongwa hwekudzikira kana vaine rutsigiro mukati mechiitiko ichi (,).

Uyezve, tsigiro inobatsira vanhu kuti vagare vachizvidavirira ().

Inogona Kuwedzera Insulin Kunzwisisa uye Kuvandudza Ropa Shuga Kudzora

Kutakura akawandisa mafuta kunogona kukwidza njodzi yako yerudzi rwechipiri chirwere cheshuga uye metabolic syndrome.

Sezvo ketogenic yekudya inogona kukubatsira kurasikirwa nemafuta akawandisa, iwo anogona zvakare kudzikisira njodzi zviitiko zvechirwere cheshuga uye metabolic syndromes, senge insulin kuramba - zvese izvi zvinobatsira kudzora shuga yeropa.

Mune kumwe kuongorora, ketogenic kudya kunoderedza insulin kushinywa neanorova 75% ().

Mune kumwe kuongorora, vanhu vakafutisa vane chirwere cheshuga chechipiri vakatevera chikafu chakaderera-carb vakaona kuderera kukuru kwekushushikana kwe insulin ().

Inogona Kuderedza Moyo Zvirwere Njodzi Zviitiko

Munguva yechikamu chekudzikira uremu, iyo Yakakodzera Protein Kudya inonyatso fanika neye ketogenic chikafu.

Zvidzidzo zvakaratidza kuti yakaderera-carb uye ketogenic kudya kunovandudza chirwere chemoyo njodzi zvinhu.

Semuenzaniso, kuongororwa kweongororo kwakaratidza kuti kudya kwakaderera-carb hakungoderedze huremu hwemuviri chete asi kwakadzikisira chirwere chepfungwa chehutachiona - huwandu uye "hwakaipa" LDL cholesterol ()

Mune kumwe kuongorora kwezvidzidzo, vanhu vakafutisa avo vakatevera chikafu cheketogenic vakasangana nekuderera kukuru kwe systolic uye diastolic BP, mafuta e-visceral, kutsanya shuga zveropa, mazinga eropa insulin uye mazinga eropa triglyceride ().

Iyo Yakakodzera Protein Kudya inopa akati wandei mabhenefiti, kusanganisira kuonda, kurerukirwa kwekushandisa, rutsigiro rwehunyanzvi, yakawedzera insulin senzwi uye kudzikisira chirwere chemoyo.

Zvinogona Kukanganisa

Nepo iyo Yakafanira Protein Kudya ine akati wandei mikana mabhenefiti, ine zvakare ine mashoma zvayakanakira.

Mutengo

Kune vanhu vane bhajeti, iyo Yakakodzera Protein Kudya kunogona kudhura zvakanyanya.

Kunyangwe webhusaiti yeAptal Protein isingatarise mitengo yezvokudya, makiriniki ehukama anopa masevhisi anotangira pamadhora mazana matatu kusvika mazana mana nemakumi mana - uye ingori kutanga.

Musiyano wemutengo unoenderana nekuti imarii yekiriniki inobhadharisa kubvunza kwekutanga.

Kamwe kwatanga, iyo Yakakodzera Protein Kudya kuchakugadzirisa iwe kumashure ingangoita $ 15 pazuva.

Mazhinji Mapuroteni Akanaka Zvekudya Zvakanyanya Kugadziriswa

Mazhinji ezvigadzirwa zvepamberi zveProtein zvekudya zvakagadziriswa zvakanyanya.

Iwo ane akasiyana maoiri, zvinowedzera uye zvekutapira zvekugadzira izvo zvisingawanzo zviripo mune zvese chikafu.

Kana iwe ukadzivisa zvakagadzirirwa zvekudya, iyo Yakakodzera Protein Kudya haina kukodzera yakanakira iwe.

Inotadzisa zvakanyanya

Vanhu vanoda kuchinjika vanogona kunetsekana neakanaka mapuroteni dhayeti, sezvo ichinyanyisa kumisikidza sarudzo dzekudya - kunyanya muzvikamu zvayo zvekutanga.

Semuenzaniso, panguva yechikamu chekutanga, chisvusvuro ndicho chete chikafu chaunogona kugadzira chako ndiro. Zvikasadaro, iwe unofanirwa kudya Zvakanakira Mapuroteni zvikamu pakudya kwekuseni, masikati uye nguva yekudya.

Zvakare, chikafu chinodzivirira chikafu chinoita basa mune hutano uremu - senge tsanga dzese, nzungu, makotapeya uye nezvimwe.

Izvo zvakati, chikafu ichi chinopa rusununguko rwakawanda kana iwe uchinge wasvika pachikamu chekuchengetedza.

Kwete Vegan-Shamwari

Chikafu cheProtein Chakanaka hachina kukodzera mavegan, sezvo chikafu chayo chakagadzikwa dzimwe nguva chine mazai uye zvigadzirwa zvemukaka.

Nekudaro, varimi venyama vanogona kuitevera.

Kana iwe ukadzivisa zvese zvigadzirwa zvemhuka, iyo vegan yakaderera-carb chikafu inogona kuve yakakodzera.

Yakatemerwa Kunze kwekuchamhembe kweAmerica

Chikafu cheProtein Chikafu chinowanikwa mumakiriniki anopfuura mazana matatu nemazana mashanu nenzvimbo dzepasirese.

Nekudaro, mazhinji emasaiti aya ari kuNorth America, zvichiita kuti kudya kunetse kutevera kumwe kunhu.

Ramba uchifunga kuti izvo zvekudya hazvigone kuteverwa pasina kiriniki inotsigira.

Iko kune chaiyo nzvimbo yekutsigira yevanhu vari munzvimbo dzisina makiriniki. Zvakadaro, kana iwe ukaenda nenzira iyi, ungangoda kuendesa chikafu kunyika yako.

Vanogona Kuona Kusanzwisisika Zviratidzo

Chimwe chakashata cheIye Chakanaka Protein Kudya ndiko kwayo kwakanyanya kudzikiswa mune koriori kudya.

Semuenzaniso, yakawanda yezvikafu zvaro zvine isingasviki mazana maviri macalorie, zvinoreva kuti unogona kunge uchidya pasi pezviuru macalorie pazuva.

Kudya kwakatemerwa kwakadai hakukurudzirwe - kunze kwekunge yambiro nachiremba - yevana, vakadzi vane nhumbu kana vanoyamwisa, vakuru 65 uye vakuru uye vakuru vane mamwe marapirwo.

Kuderedza koriori yako yekudyiwa zvakanyanya kunogona kukonzera mhedzisiro, senge:

• Nzara
• Nausea
• Dzungu
• Kutemwa nemusoro
• Kuneta
• Kuzvimbirwa
• Kusashivirira kutonhora
• Kucheka kwebvudzi uye kurasikirwa kwebvudzi
• Matombo
• Kusajairika kuenda kumwedzi

Kana iyo Yakakodzera Protein Kudya ichikanganisa hupenyu hwako hwehupenyu, funga kuibvisa.

Chikafu cheProtein Chikafu chine zvipingamupinyi zvakawanda, zvinosanganisira mutengo, chikafu chakagadziriswa zvakanyanya, kurambidzwa zvakanyanya kwekudya, kushomeka kwenzvimbo kuwanika uye mhedzisiro inogona kuve yakakomba.

Zvekudya Kudya

Iyo Yakanaka Protein Kudya inodzivirira kwazvo panguva yezvikamu 1 (kuonda) uye 2 (mazuva gumi nemana).

Semuenzaniso, chikamu 1 chinoda kuti iwe udye matatu epamberi Eakanaka Mapuroteni madhishi pazuva. Kunze kwekudya kwemanheru, kwaunobvumidzwa kusarudza sarudzo yeprotein.

Heano mamwe mapuroteni mikana yeiyo Yakakodzera Protein Kudya:

• Hove: Chero hove, senge anchovy, cod, flounder, hake, tuna, tilapia, mahi-mahi, red snapper, redfish, trout kana salmon. Zvisinei, rega salmon kamwechete pavhiki.
• Zvimwe zvegungwa: Squid, shrimp, oysters, mussels, lobster, crawfish, clams, scampi, scallops kana crab.
• Yehuku: Huku isina ganda, turkey, shiri, zvihuta kana shiri dzesango.
• Nyama yemombe: Tenderloin, sirloin, yakaonda kwazvo nyama yemombe, rump kana kumwe kucheka kwenyama.
• Nyama yenguruve: Hamu isina mafuta kana nyoro.
• Vevha: Tenderloin, chipfuva, pfudzi, mbabvu, shaki, cutlet kana kumwe kucheka.
• Muriwo: Mazai kana tofu (bani).
• Zvimwe: Venison, bison, itsvo, gwayana muchiuno, chiropa, tsuro, mhou kana vamwe.

Nekudya kwemasikati uye kwemanheru, iwe unobvumidzwa kudya makapu maviri emiriwo yakasarudzwa kana huwandu husingaverengeki hwemakambani-anotenderwa miriwo mbishi. Izvi zvinosanganisira:

• Yakasarudzwa miriwo (2 makapu pakudya): Asparagus, bhinzi inomera, rhubarb, okra, sauerkraut, zucchini, yero zhizha squash, chicory, alfalfa, kare uye nezvimwe.
• Miriwo mbishi: Lettuce, celery, howa, radish, sipinashi, radicchio uye endives.

Heano anotenderwa mwaka uye zvinwiwa zveichi chikafu:

• Mwaka uye toppings: Makwenzi (ese), gariki, ginger, vhiniga (chena uye apple cider), tamari, soy muto, muto unopisa, inopisa masitadhi, zvinonhuwira (MSG- uye isina carb), mindi nezvimwe.

Paunenge iwe wasvika muzvikamu 3 ne4, unogona kudzoreredza yakawanda carb, dairy uye mafuta sarudzo, kusanganisira:

• Complex carbs: Chingwa chezviyo chezviyo uye chese-zviyo, tsanga isina shuga.
• Zvibereko: Mabhanana, maapuro, mapichisi, macheri, papaya, grapefruit, apricots, plums, tangerine, watermelon, passion fruit, mazambiringa, maranjisi, kiwifruit nezvimwe.
• Dairy: Ruomba, mukaka, yogati nechizi.
• Mafuta: Margarine nemafuta.

Kudya kweProtein Kudya kwakanyanyisa uye kunongobvumidza chikafu chaicho padhuze neProtein chikafu.

Zvikafu zvekudzivirira

Zvikafu zvinotevera zvinorambidzwa panguva yezvikamu 1 ne2 zveZvakanakira Mapuroteni Kudya.

• Pasita (kunze kweYakanaka Protein brand), mupunga, nyemba, chingwa uye zviyo.
• Yese midzi miriwo, kusanganisira mbatatisi, beet uye karoti.
• Nzizi dzinotapira uye chibage.
• Chibereko chose.
• Zvese zvemukaka, kunze kwe1 ounce (30 ml) yemukaka mukofi kana tii.
• Nzungu dzese.
• Soda yose.
• Zvese zvisina kudya zvekudya, kusanganisira zvihwitsi, chokoreti mabhawa uye machipisi machipisi.
• Zvese zvekutengesa michero nemajusi emuriwo.
• Doro rese (doro, waini, mweya, nezvimwewo).

Paunenge uchinge wasvika pachikamu chechitatu, unobvumidzwa michero, maoiri, dairy uye yakaoma carbs, senge chibage chezviyo zvakakwana.

Chikafu cheProtein Chikafu chinorambidza chikafu senge pasita, midzi miriwo, michero, dairy nenzungu. Nekudaro, iyo inobvumidza kuwedzera kuchinjika muzvikamu zvayo zvemberi.

Mharidzo Menyu

Heano zano rekuti izuva ripi rimwe rechikamu chimwe nechimwe cheZvakanakisa Mapuroteni Chikafu chinogona kutaridzika. Ramba uchifunga kuti Yakanaka Protein inokurudzira iyo brand Natura kune ese mavitamini, zvinowedzera uye ma enzymes.

Chikamu 1

• Kudya kwemangwanani: Chikafu Chakanaka cheProtein (senge apple-flavored oatmeal), imwe multivitamin, imwe potassium uye 1-2 enzymes.
• Kwekudya kwemasikati: Chimwe Chakanaka Protein chikafu (senge nyama yemombe stroganoff), makapu maviri emiriwo akasarudzwa uye 1-2 ma enzymes. Zvingasarudzwa miriwo mbishi.
• Kudya kwemanheru: 8 ounces (225 gramu) yeprotein sosi, 2 makapu emiriwo akasarudzwa, imwe multivitamin, maviri calcium-magnesium ekuwedzera, maviri omega-3 ekuwedzera uye 1-2 enzymes. Zvingasarudzwa miriwo mbishi.
• Snack: Chikafu Chakanaka cheProtein (senge nzungu bhinzi), maviri macalcium-magnesium ekuwedzera uye 1-2 enzymes.
• Kamwe zuva nezuva: Maviri antioxidant anowedzera uye 1/4 teaspoon Yakanakisa munyu.

Chikamu 2

• Kudya kwemangwanani: Chikafu Chakanaka cheProtein (senge mahebhu-uye-chizi omelet), imwe multivitamin, imwe potasium yekuwedzera uye 1-2 enzymes.
• Kwekudya kwemasikati: 8 maunzi (225 gramu) yeprotein sosi, 2 makapu emiriwo akasarudzwa uye 1-2 enzymes. Zvingasarudzwa miriwo mbishi.
• Kudya kwemanheru: 8 ounces (225 gramu) yeprotein sosi, 2 makapu emiriwo akasarudzwa, imwe multivitamin, maviri calcium-magnesium ekuwedzera, maviri omega-3 ekuwedzera uye 1-2 enzymes. Zvingasarudzwa miriwo mbishi.
• Snack: Chikafu Chakanaka cheProtein (senge vanilla nzungu bar), maviri macalcium-magnesium ekuwedzera uye 1-2 enzymes.
• Kamwe zuva nezuva: Maviri antioxidant ekuwedzera uye 1/4 teaspoon Yakanakisa munyu.

Chikamu 3

• Kudya kwemangwanani: Imwe Yezvakanaka Mapuroteni kudya kwakakwana kana chikafu chamangwanani chine puroteni, carb, sarudzo yemafuta / yemukaka nemuchero (semuenzaniso, mazai ane chizi, chingwa chezviyo chakazara neapuro). Zvakare, imwe multivitamin uye 1-2 enzymes.
• Kwekudya kwemasikati: 8 maunzi (225 gramu) yeprotein sosi, 2 makapu emiriwo akasarudzwa uye 1-2 enzymes. Zvingasarudzwa miriwo mbishi.
• Kudya kwemanheru: 8 ounces (225 gramu) yeprotein sosi, 2 makapu emiriwo akasarudzwa, imwe multivitamin, maviri calcium-magnesium ekuwedzera, maviri omega-3 ekuwedzera uye 1-2 enzymes Zvingasarudzwa miriwo mbishi.
• Snack: Chikafu Chakanaka cheProtein (senzungu inokwenya soya), maviri macalcium-magnesium ekuwedzera uye 1-2 enzymes.
• Kamwe zuva nezuva: Maviri antioxidant ekuwedzera uye 1/4 teaspoon Yakanakisa munyu.

Chikamu 4

• Kudya kwemangwanani: Yese-yezviyo chingwa nemazai ane ham kana chizi uye imwe multivitamin.
• Kwekudya kwemasikati: Low-carb inopinda (senge huku yehuku nemuchena muto).
• Kudya kwemanheru: Yakaderera-mafuta inopinda ine yakaoma carbs (senge spaghetti bolognese) uye imwe multivitamin.
• Snack: Chimwe Chakanaka Protein chikafu kana chinwiwa chine hutano chesarudzo yako (senge maamondi) uye maviri calcium-magnesium zvinowedzera.

Menyu yako yeakanaka Mapuroteni Kudya kunobva pachikamu. Ramba uchifunga kuti chikafu ichi chinosanganisira akasiyana siyana ekuwedzera anofanirwa kutorwa pakudya kwakasiyana.

Icho Chinokosha

Iyo Yakakodzera Protein Kudya idzo yakashandurwa keto dhayeti iyo inowedzera matekinoroji akaoneswa senge rutsigiro rwehunyanzvi uye dzidzo ine hutano yekudya kubatsira kuonda.

Kunyangwe iri nyore uye yakagadzirirwa kuona kubudirira kwenguva refu, inodhura, inodzvinyirira, yakatakurwa nezvikafu zvakagadzirwa kare uye isingasvikike kunze kweAmerica.

Kunyangwe iyo Yakakodzera Mapuroteni Chikafu ichivakirwa pamisimboti yesainzi, haina kutsigirwa nezvakaburitswa zvekuchipatara zvidzidzo. Naizvozvo, kushanda kwayo hakuzivikanwe.