Imivalo yezondlokukutya kwebar okongezelela isondlo. Ziyathandwa kuba zikulungele ukuthwala nokutya, kwaye zizityebi kwizondlo. Zombini iibar zecereal kunye neeprotheyini zezondlo. Ngoko ke yintoni umahluko phakathi kwezi zimbini?
| uhlobo | ibha yecereal | iprotheni bar |
|---|---|---|
| Injongo engundoqo | Ukunika amandla (ikakhulu iicarbohydrates) njengezongezelelo zamandla ezikhawulezayo, ukutshintshwa kokutya, okanye i-snack. | o ukubonelela ngeprotheni yokuxhasa ukulungiswa kwemisipha kunye nokukhula, ukwandisa ukuhlutha, kunye nokusebenza njengomthombo weprotheyini yokuncedisa. |
| Abantu ekujoliswe kubo | Abantu abafuna isidlo sakusasa esifanelekileyo, izongezo zamandla kunye nokutya phakathi kwezidlo ezibini, ukunikezelwa kwamandla okukhawulezayo ngaphambi, ngexesha, nasemva kokuzivocavoca (ingakumbi umthambo wokunyamezela), imisebenzi yangaphandle, okanye ukukhulula indlala ngokukhawuleza. | abathandi bokuqina komzimba (ingakumbi abaqeqeshi bamandla), abantu abafuna ukunyusa iprotheyini yokutya (njengabatya imifuno kunye nabadala), abantu abaqhuba i-snacks ephezulu yokulawula ubunzima, kunye nabantu abafuna ukukhawuleza ukongeza iiprotheni ukukhuthaza ukubuyiswa emva kokuzivocavoca. |
I-Cereal bar kukutya kwe-snack eyenziwe nge-oat, irayisi kunye nezinye iinkozo njengezona zixhobo eziphambili, ukongeza amantongomane, iziqhamo ezomisiweyo, ijusi yeziqhamo kunye nezinye izixhobo, kwaye unamathele kwibhar kunye nesiraphu ye-viscosity. Ukusetyenziswa ngokulinganayo kunokongeza iindidi ezahlukeneyo zezondlo kunye namandla. Fumana ifayibha engakumbi yokutya.
*Isiseko: Iinkozo ngabalinganiswa abapheleleyo. Eziqhelekileyo ziquka i-oatmeal, irayisi evutshiweyo / ingqolowa / ingqolowa, i-brown flakes yerayisi, i-quinoa cereal, umgubo wengqolowa opheleleyo, njl.
* I-Adhesive / Sweetener: I-syrup (isiraphu yerayisi, isiraphu yengqolowa, isiraphu ye-glucose, njl.), Ubusi, isiraphu ye-maple, iswekile, isiraphu ye-fructose, njl. (ngokuqhelekileyo inomxholo ophezulu).
*Ezinye izongezo: iziqhamo ezomisiweyo (iirasentyisi, iikranberries ezomisiweyo, njl.), amandongomane/imbewu (amandongomane, iialmonds, imbewu ye-chia, njl.), iitshiphusi zetshokolethi, iitshiphusi zekhokhonathi, iziqholo, ioyile yemifuno, njl.
*Umthombo weprotheyini: odla ngokuba sezantsi ngomxholo kwaye ungekho ngundoqo, unokuvela kwizixa ezincinci zamandongomane, iimbewu, umgubo wobisi, okanye ukongeza izixa ezincinci zomgubo weproteni (ezifana neprotein yesoya isolate).
Imivalo yeeprothenisebenzisa iprotein ye-whey okanye iprotheni yesoya njengezinto ezikrwada, kwaye ubukhulu becala yimivalo yezondlo ezongeza iiproteni kumzimba womntu. Zineempawu zeprotheyini ephezulu kwaye zinokubonelela ngeprotheyini ye-high-intensity exercisers ukunceda ukulungisa izicubu zomzimba kunye nokubonelela nge-muscle synthesis. Iimathiriyeli ekrwada eziyimfuneko, ezinye ii-amino acids eziveliswa yiprotein hydrolysis nazo zinokulibazisa ukwenzeka kokudinwa okuphakathi.
Isiseko: Umgubo weprotheyini / ugxininise / wedwa ngundoqo. Eziqhelekileyo ziquka iprotheni ye-whey (i-concentrated, isolated, i-hydrolyzed), i-casein, iprotheni ye-soy, iprotheni ye-pea, iprotheni yerayisi emdaka, i-hemp protein, okanye imixube yabo.
*I-Binder/sweetener: isiraphu kunye nobusi nazo zisetyenziselwa ukugubungela incasa kunye nokumila komgubo weprotheyini, kodwa kwiminyaka yakutshanje, iimveliso ezininzi ngakumbi zisebenzisa i-calorie sweeteners (erythritol, siraitin, stevia, njl.) okanye izimuncumuncu zendalo (isiraphu yejuju) ukunciphisa umxholo weswekile. Kwakhona kunokwenzeka ukusebenzisa amafutha (ibhotela ye-peanut, ioli yekakhukhunathi).
*Ezinye izongezo: amandongomane, iimbewu, iziqhamo ezomisiweyo, iinkozo zetshokholethi/iingceba, amaqhekeza eenkozo (afana neenkozo ezivutshiweyo zerayisi), ifayibha (i-inulin, i-dextrin enganyangekiyo, njl.), iivithamin kunye neziqinisekiso zeminerali.
* Imithombo ye-carbohydrate: ngokuqhelekileyo iphantsi kumxholo, imithombo inokubandakanya amanani amancinci e-oats, ishukela eyongeziweyo / i-syrups / i-sweeteners, iziqhamo ezomisiweyo, njl.
Ukuthelekiswa kwamacandelo esondlo angundoqo:
| Uphawu | Ibha yeCereal | Ibha yeprotheyini |
| iprotheni | Ngokwentelekiso ephantsi (ngokuqhelekileyo 2-10 grams ingcambu nganye) | Indawo yokuthengisa engundoqo, umxholo ophezulu (ngokuqhelekileyo i-15-30 + iigram / ingcambu) |
| icarbohydrate | Isithako esingundoqo, umxholo ophezulu, ngokuqhelekileyo i-20-40 + gram / ingcambu, ikakhulu yenziwe iswekile kunye nesitatshi. | Umxholo udla ngokuba phantsi (mhlawumbi i-15-25 grams ingcambu nganye), kodwa isilumkiso kufuneka sithathwe malunga nomgibe ophezulu weswekile phantsi kweleyibhile "yeprotheni ephezulu". |
| umxholo weswekile | Idla ngokubaphezulu (inokuba neswekile eninzi eyongeziweyo) | Ezinye ziphantsi kakhulu (zisebenzisa izinto ezithatha indawo yeswekile), ezinye ziphezulu kakhulu (zifakwe iswekile isiraphu/ubusi) |
| ifayibha | Isiqulatho asiqinisekanga, kunye nezixa eziphakamileyo zeenkozo kunye nembewu yeendongomane | Umxholo awuqinisekanga, kwaye abanye banokongeza ngabom imicu |
| Ubushushu | Ngokwesiqhelo phakathi ukuya phezulu (150-300+calories/ingcambu) | Ngokuqhelekileyo ukuphakama okuphakathi (150-300 + calories / ingcambu), iprotheni ephezulu inokuhamba kunye neekhalori eziphezulu |
| Amafutha | Umxholo awuqinisekanga, kuxhomekeke kumantongomane/imbewu/ioyile ezongeziweyo | Umxholo awuqinisekanga, kuxhomekeke kwisosi ye-nut / ioli / itshokolethi eyongeziweyo |
Iimeko ezisebenzayo:
Imivalo yeeCereal:
*Ukutshintsha isidlo sakusasa/ukongeza: intsasa ekhawulezileyo.
*Ngaphambi/ngexesha lokuzilolonga: imithambo yonyamezelo efuna ukuzaliswa ngokukhawuleza kwamandla (njengokubaleka umgama omde, ukukhwela ibhayisekile).
*Phakathi kokutya: Xa uziva ulambile kwaye ufuna ukuphinda wongezwe amandla ngokukhawuleza.
*Ukuzivocavoca okulula kunye nokutya: njengokuhamba intaba kunye nokuphuma.
* Njenge-snack yokwanelisa iminqweno.
Indawo yeprotheyini:
*Ukuchacha emva koMthambo: Esona mboniso siGqwesileyo! Yongeza iprotheni ngaphakathi kwemizuzu engama-30-60 emva koqeqesho lwamandla okanye umthambo we-aerobic wexesha elide.
*Ukutya okuneprotheyini eninzi: Xa kukho imfuneko yokuhlutha okuphezulu, ukulawula ukutya, okanye ukongezwa kweprotheyini phakathi kokutya.
*Ukutshintshwa kokutya okungaphelelanga: Maxa wambi tshintsha ukutya (nikela ingqalelo kumlinganiselo wesondlo ngokubanzi).
*Yanelisa iminqweno eswiti ngelixa uxhasa iprotheyini: khetha iimveliso zeswekile ezincinci.
Isishwankathelo:
Umahluko ophambili phakathi kwezi zimbini ngumahluko kwizinto ezikrwada kunye nezongezo zesondlo, kwaye iimeko ezisebenzayo nazo zahlukile.Imivalo yeeCerealzifaneleke ngakumbi ukongezwa kwamandla okwethutyana kunye ne-snacking;iiprotheyini zemivalozifaneleke ngakumbi abantu bezemidlalo kunye nokomelela.
1. Ngaba ufuna ukuzalisa amandla ngokukhawuleza? Khetha i-cereal bar (nikela ingqalelo kwabo baneenkozo ezininzi kunye nomxholo weswekile ophantsi).
2. Ngaba ufuna ukongeza iprotheni, ukukhuthaza ukubuyiswa kwemisipha okanye ukwandisa ukuhlutha? Khetha ibha yeprotheyini (gqalisela kumxholo weprotheyini kunye nomthombo, kwaye uqaphele umxholo weswekile!).
Ixesha lokuposa: Mar-21-2022