Nigute wakoresha igikombe cya shaker

Iyo bigezeshaker ibikombe, abantu benshi bashobora kutamenya igikombe cya shaker icyo aricyo, ariko abakunzi ba siporo naba fitness bagomba kubimenya. Igikombe cya shaker nigikombe cyamazi gikoreshwa mugutegura ifu ya protein. Ikoreshwa ryayo rikomeye ni uko ishobora guhuza ifu ya poroteyine mu bushyuhe buke, itanga ubworoherane kubantu bakunze kuzuza ifu ya poroteyine. Ariko, abatangiye benshi ntibazi gukoresha igikombe cya shaker. Iyi ngingo izerekana uburyo bwo gukora nibibazo bisanzwe byigikombe cya shaker muburyo burambuye.

Uburyo bwo gukora:

1. Gusenya igikombe kinyeganyega hanyuma umenye intego ya buri gice. Igipfukisho, umubiri wigikombe hamwe na brush brush

2. Fata igifuniko cyo hanze, usukemo ifu ya protein mu gikombe cyamazi, hanyuma usukemo amazi ashyushye. Mubisanzwe, garama 30 z'ifu ya protein isukwa muri 200ml y'amazi (mubusanzwe hariho umunzani mugikombe cyamazi). Amata yuzuye amavuta nayo arashobora kongerwamo muburyo bukwiye kugirango uburyohe bugerweho.

3. Shira icyuma cyinyeganyeza cyogosha mugikombe kinyeganyega, funga umupfundikizo neza, hanyuma uzunguze amasegonda 30-60 kugirango ushongeshe ifu ya proteine.

4. Urashobora amaherezo kuyanywa.

5. Mubisanzwe hariho ibisigara bike mubikombe igihe cyose ubinyweye. Gusa oza ibisigara ukoresheje amazi akonje hanyuma uyumishe kugirango wirinde kunuka.

Kwibutsa:

Amazi akoreshwa mugutegura ifu ya protein agomba kuba amazi ashyushye (ubushyuhe buke hafi yumubiri nibyiza). Amazi yatetse azasenya poroteyine, kandi amazi akonje ntazayashonga byoroshye.

Ifu ifite uburemere bworoshye ifu ya protein ikenera gufatwa hamwe na karubone (nk'imineke, pome, oatmeal, imigati ihumeka, nibindi), byoroshye kwinjizwa n'imitsi. Niba ari ifu yubaka imitsi ifite karubone nyinshi yongewemo ibiyigize, ntabwo ari ngombwa. Witondere ibigize ibicuruzwa ugura.

Nibyiza kunywa ifu ya protein yigihe cyose nyuma yiminota 30 nyuma yo gukora siporo no gukira k'umutima. Irashobora kandi gufatwa mugitondo cya mugitondo nkinyongera ya proteine.

Nta nyongera zishobora gusimbuza indyo yibanze. Indyo nziza ya poroteyine nyinshi, karori nke, karubone nziza, n'imbuto n'imboga nyinshi ni umusingi wo gukora imyitozo ngororamubiri.

Imikino ya Cartilage hamwe nabakunda imyitozo mugihe cyambere bagomba kwibanda muguhindura imiterere yimirire, kandi mubisanzwe ntibakeneye kongeramo inyongera.

Urashobora kongeramo amazi yubatswe neza. Niba hari amazi make, ifu ya proteine ​​ntishobora gushonga byoroshye.

Niba igikombe cya shaker kidahanaguwe bihagije, impumuro ikomeye izagumaho. Hariho uburyo bwinshi bwo gukuraho umunuko:

1. Amakara: Shyira mu kirahuri cy'amazi kugeza igihe yinjiriye kandi yinjizwe;

2. Soda: Ongeramo soda yo guteka cyangwa vinegere mu gikombe, usige cork ijoro ryose, hanyuma ubisukure bukeye;

3. Indimu: Shyira indimu mu kirahure cy'amazi, hanyuma wuzuze bihagije umutobe w'indimu mu kirahure cy'amazi;

4. Ikawa ako kanya: Ongeramo ikawa ako kanya kugirango urye kandi ushire uburyohe, ubireke ijoro ryose hanyuma usukure icupa ryikirahure;

5. Imirasire y'izuba itaziguye: Shyira igikombe cy'amazi ahantu hashobora kwihanganira umuyaga n'izuba, kugirango urumuri rukomeye rw'izuba rushobore kuzana uburyohe;