Nweta n'ụlọ: esi esi nri, usoro nri * Okike

Onye nweta uru bụ nnukwu mmanya kalori, 30-40% nke ndị na-edozi na 60-70% bụ carbohydrates. Ejiri iji nweta ahụ ike. N'ime ihe a, anyị ga-eso gị kerịta usoro esi eme otu esi eji aka aka gị enweta ụlọ ụtọ ma dịkwa mma.

Ngwakọta na ụdị

Onye nweta uru gụnyere:

isi - mmiri ara ehi, yogọt ma ọ bụ ihe ọ juiceụ juiceụ;
ndi na-edozi ahu - cheese cheese, protein whey, or skimmed milk powder;
carbohydrates - mmanụ a ,ụ, jam, ọka oat, fructose, maltodextrin, ma ọ bụ dextrose.

Dabere na ụdị nke carbohydrates, gainers bụ nke 2 ụdị:

ya na glycemic (carbohydrate) index (GI) na ngwa ngwa (di mfe) carbohydrates;
ọkara na obere GI na ngwa ngwa (mgbagwoju anya) carbohydrates.

Na carbohydrates dị nwayọ, ọnụọgụ shuga na-abanye n'ọbara dị obere. N'ihi nke a, site n'iji ha eme ihe, akpọpụtara hyperglycemia.

A na-atụ aro ka ị were ndị na-erite uru n'ụzọ ziri ezi n'etiti nri na ozugbo ọzụzụ, 2-3 servings of 250-300 ml for people with asthenic physique (thin men or ectomorphs) and 1-2 for endo- and mesomorphs. Nri ziri ezi ga - enyere gị aka inweta ahụ ike.

Enwere ike iji aka mee onye na - erite uru. Ntụziaka ndị dị n'okpuru ga-enyere gị aka ịme mmanya dị kalori dị elu n'ụlọ.

Ezi ntụziaka

Cookingzọ esi nri esi nri dị mfe - gwakọta ngwaahịa niile egosiri ma were igwe na-eti ihe.

Ntụziaka	Efrata	Rịba ama
Na koko na vanilla	2 tablespoons nke koko ntụ ntụ 2 tablespoons vanilla 1 ole na ole nke walnuts; 1 njuaka nke nkpuru osisi obula; 150 g yogọt.	Nga iri na akụ na Mash na tomato.
Na obere ego na obi chiiz	180 g nke cheese cheese; 50 nke obere ego (ma ọ bụ mkpụrụ ndị ọzọ); 2-3 ngaji mmanụ a honeyụ; Unere 2-3; 600 ml nke mmiri ara ehi nke abụba ọ bụla (ma ọ bụ ihe ọ orangeụ orangeụ oroma).	Nga iri na akụ, Mash unere.
Na lemon, mmanụ a honeyụ na mmiri ara ehi	ọkara lemon; ọkara banana; 100 g cheese chiiz na obere abụba; 1 tablespoon mmanụ a honeyụ (ma ọ bụ jam) 150 ml mmiri ara (ma ọ bụ ihe ọ juiceụ juiceụ mkpụrụ osisi).	Mgbe ị natara otu homogeneous, a na-apịpụta ihe ọ squeeụ squeeụ n'ime ọkara lemon, nke a na-agbakwunye na gainer tupu ojiji.
Na utoojoo ude ma bilie hips	250 g ude gbara ụka 10% abụba; 2 unere; 6 nnụnụ kwel; 2 tablespoons sirop mmiri sirop 200 ml nke mmiri ara ehi.	Nga banana ahụ.
Jiri almọnd na mmanụ a honeyụ	20 ml kefir; 1 tablespoon nke almọnd Oatmeal nke 100 ml; 1 teaspoon mmanụ a honeyụ.	Ghichaa almọnd.
Na bran na mkpụrụ osisi	50 nke oatmeal; 10 g nke bran; 5-10 g fructose; otu ihe oriri nke protein soy; otu iko tomato; otu iko mmiri ara ehi nke abụba ọ bụla.	A na-edozi ngwaahịa ndị ahụ na blender ugboro abụọ: tupu na mgbe agbakwunye mmiri ara ehi.
Na mkpụrụ vaịn, àkwá na oatmeal	60 g otiti; 150 g nke mkpụrụ vaịn; 2 tablespoons nke utu jam ndi na-edozi nke àkwá ọkụkọ 4; 250 ml nke mmiri ara ehi.	Jiri nkpu iji kpochapu nkochi ime akwa na akwa ocha.
Na raspberries na oatmeal	200 ml nke mmiri ara ehi; 100 g cheese chiiz; Oatmeal 50 g; 1 iko raspberries	Otu ọrụ nwere ihe dịka 30 g nke protein. A na-akacha erite uru a mgbe a na-emega ahụ ma ọ bụ n'abalị.
Na oroma na banana	100 g cheese n’enweghị abụba; 2 tablespoons nke fructose; unere; 100 ml ihe ọ juiceụ orangeụ oroma; 200 ml nke mmiri ara ehi.	A ga-edozi banana.
Na obi cheese, tomato na akwa ọcha	50 g cheese n’enyeghị abụba; 1 iberibe protein sie; 40 g nke ọ bụla tomato; otu ngaji mmanụ a honeyụ; 200 ml nke mmiri ara ehi.	Nga Mash na tomato.
Na strawberry	otu iko mmiri ara ehi; unere; 100 g strawberries; 2 akwa nsen.	Akwa ọkụkọ nwere ike dochie ya na akwa quail.
Na ntụ mmiri ara ehi na jam	2 tablespoons nke mmiri ara ehi ntụ ntụ; 150 ml nke mmiri ara ehi mgbe nile; 2 tablespoons bluuberi jam 2 tablespoons nke granulated granulated.	Ọ ka mma iji ụdị mmiri ara ehi abụọ na-enweghị abụba ma ọ bụ nwee obere pasent nke abụba.
Na kọfị	300 ml nke mmiri ara ehi; 2 teaspoons nke nzi kọfị 5 g vanilla shuga; Oatmeal 100 g; unere.	Nga banana ahụ.
Jiri aprịkọt a mịrị amị na ahụekere peekere	otu ọnụ ọgụgụ nke aprịkọt a mịrị amị; otu mkpuru-osisi mịrị amị; 2 tablespoons ahụekere bọta ndi na-edozi nke àkwá ọkụkọ 2; 200 ml nke mmiri ara ehi.	Ọ ka mma ịnara mmiri ara ehi ewepuru; kama bekee ọkụkọ, ịnwere ike iji akwa quail (iberibe atọ).