Mapuloteni amagwiritsidwa ntchito ngati chopukutira chopepuka kuti athandize kukula kwa minofu. Sali oyenera kulowa m'malo mwa chakudya chabwino. Chogulitsidwacho chimapangidwa ndi makampani ambiri - si ma protein onse omwe amagwiranso ntchito mofananira, kuphatikiza apo, ali ndi zolinga zosiyanasiyana komanso zomwe zili mkati.
Tiyeni tiganizire mitundu iti yamapuloteni yomwe imakonda kwambiri pamsika wamagulu azakudya, zabwino zake ndi zotani zomwe zingachitike.
Mitundu yayikulu
Kutengera kapangidwe ndi cholinga, mipiringidzo imagawika:
- Mbewu. Akulimbikitsidwa kuti muchepetse kunenepa. Muli fiber, yomwe ndi yofunikira pakulimbikitsa matumbo kugwira ntchito.
- Mapuloteni apamwamba. Mulingo wamapuloteni upitilira 50%. Ankagwiritsa ntchito kulimbikitsa kukula kwa thupi musanachite masewera olimbitsa thupi kapena mutatha.
- Kalori wotsika. Oyenera kuwonda. Nthawi zambiri amakhala ndi L-carnitine, yomwe imalimbikitsa kukhathamira kwamafuta.
- Zakudya zamadzimadzi zambiri. Ayenera kuwonjezera minofu (kukhala opeza).
Pindulani ndi kuvulaza
Bala ili ndi chidziwitso chokwanira. Kuphatikiza kwa micronutrients, mavitamini, chakudya ndi mapuloteni kumalimbikitsa kukula kwa minofu.
Kuyesedwa kwayesedwa kuti kuphatikiza kwa mapuloteni m'zakudya pambuyo pake pamodzi ndi chakudya mu 1/3 kumapereka kuchira kwachangu kwa glycogen mthupi poyerekeza ndi zakudya "zoyera" zama carbohydrate.
Alumali moyo wazogulitsidwazo osasunthika ndi chaka chimodzi. Ngakhale maubwino ogwiritsira ntchito ma protein omwera, salimbikitsidwa kuti alowe m'malo mwa chakudya chathunthu popeza thupi limafunikira zakudya zosiyanasiyana.
5 kusankha malamulo
Posankha mipiringidzo, ganizirani zolinga zakumwa, kapangidwe ndi kulawa, kuchuluka kwa zopatsa mphamvu. Mukamagula malonda mu supermarket kapena pharmacy, tsatirani malamulo asanu:
- Pofuna kubwezeretsa mwachangu mphamvu zamagetsi, mipiringidzo imalimbikitsidwa, yomwe imakhala ndi chakudya chopitilira 2-3 kuposa mapuloteni.
- Chogulitsidwacho chiyenera kukhala ndi zoposa 10 g zomanga thupi. Kumbali ya ma amino acid, mipiringidzo yopindulitsa kwambiri ndi mtola, whey, casein, kapena ma protein a mazira. Collagen hydrolyzate siyothandiza kukula kwa minofu.
- Zokometsera zokometsera (xylitol, sorbitol, isomalt) ndizosafunikira, makamaka ngati zinthuzi ndizomwe zimapanga mankhwala (zimakhala pamalo oyamba pamndandanda wazopangira).
- Ndikofunika kukhala ndi mafuta ochepera magalamu 5 pama calories 200. Zakhala zikuyesedwa kuti mafuta a monounsaturated a mtedza, maolivi ndi nsomba zamafuta zimathandizira kulemera. Mafuta ang'onoang'ono a nyama ("saturated") amaloledwa. Mafuta a mgwalangwa kapena mafuta a hydrogenated ndi osafunikira (olembedwa kuti "trans") amawoneka kuti ndi owopsa ndipo amagwiritsidwa ntchito kuonjezera mashelufu.
- Ganizirani zakudya zopanda mafuta opitilira 400.
Mavoti
Chiwerengerocho chimachokera pakudziwitsa mtundu, mtundu wa malonda ndi mtengo wake.
Chikhalir
Muli 20 g mapuloteni, 1 g wa chakudya, CHIKWANGWANI, mavitamini ndi mme- zinthu. Mtengo 60 g - 160-200 rubles.
Munda wamoyo
Muli 15 g wa mapuloteni, 9 g wa shuga ndi batala wa chiponde. Akulimbikitsidwa kuti muchepetse kunenepa. Mbeu za Chia ndi kelp fucoxanthin zimalimbikitsa chidwi cha mafuta.
Mtengo woyerekeza wa mipiringidzo 12 ya 55 g iliyonse ndi ma ruble 4650.
BombBar
Imadziwika kuti ndiyabwino kwambiri yochepetsa thupi. Bala ndi yachilengedwe, yokhala ndi fiber yambiri, vitamini C, 20 g wa protein ndi protein1 g wa shuga. Mtengo 60 g - 90-100 rubles. (Kufotokozera mwatsatanetsatane bomba la bomba.)
Bar Weider 52% Mapuloteni
Ili ndi 26 g protein (52%). Akulimbikitsidwa akatswiri othamanga ndi omwe ali ndi zakudya zamapuloteni. Chogulitsacho chimapangitsa kukula kwa minofu. Mtengo 50 g - 130 rubles.
VPlab Taphunzira Mapuloteni CHIKWANGWANI Bar
Bala yotchuka ndi akazi chifukwa cha kukoma kwake kokoma. Amalimbikitsa kuchepa thupi. Mapuloteni 25% ndi 70% fiber. Mtengo 60 g - 150-160 rubles.
Vega
Mapuloteni Odzala, Glutamine (2g) & BCAA. Ali ndi kukoma kokoma, ngakhale kulibe chakudya. Mitundu 17 imapangidwa.
Mtengo wa 12 Vega Snack Bar 42 g iliyonse ndi 3 800-3 990 rubles.
Wachiphuphu
Olemera m'mapuloteni azomera, michere yazakudya ndi L-carnitine. Mtengo wa 50 g - 70-101 ruble.
Mapuloteni Big Block
Muli mapuloteni (50%) ndi chakudya. Amagwiritsidwa ntchito pomanga thupi. Mtengo wa bala 100 g ndi ma 230-250 rubles.
VPLab Mapuloteni Apamwamba
Mulinso 20 g wa protein (40%), mavitamini ndi mchere. Mphamvu - 290 kcal. Mtengo wa 100 ga ndi 190-220 rubles.
Mphamvu System L-Carnitine Bar
Akulimbikitsidwa kuti muchepetse kunenepa. 300 mg L-carnitine. Mtengo wake wa 45 g - 120 rubles.
VPLab 60% Mapuloteni Bar
Mapuloteni a 60% whey komanso chakudya chochepa. Amalimbikitsa kukula kwa minofu. Mtengo wa 100 ga ndi 280-290 rubles.
Puloteni Wamaphunziro Wamaphunziro
Mulinso aminocarboxylic acid, zomwe zimafufuza komanso mavitamini. 40% ya zikuyimiriridwa ndi mapuloteni. Zakudya za caloriki - 296 kcal. Mtengo wa bala 70 g ndi ma ruble 145-160.
Bar Crunch Protein Energy Bar
Muli ma polypeptides ndi kuchotsa kwa stevia. Mulinso 13 g protein ndi ≈4 g shuga. Gulu la 40 g la mitundu "Red Velvet" limagula ma ruble 160-180.
Luna
Lili ndi 9 g mapuloteni, 11 g shuga, mavitamini ndi CHIKWANGWANI. Palibe zopangira mkaka. 15 mipiringidzo 48 g lililonse mtengo 3,400-3,500 rubles.
Nyamuka Bar
Mulinso mapuloteni a 20 g (ma almond ndi whey protein odzilekanitsa) ndi 13 g shuga (uchi wachilengedwe). Mtengo wa mipiringidzo 12 ya 60 g iliyonse ndi ma ruble 4,590.
Chiyambi
Mapuloteni a Soy, whey ndi mkaka amapanga 25%. 44% ndi chakudya. Chogulitsiracho chilinso ndi michere yazakudya. Mtengo wa zidutswa 15, 40 ga aliyense - 700-720 rubles.
Mapuloteni a tsiku ndi tsiku
Mulinso mapuloteni a 22% amkaka ndi 14% chakudya. Mtengo wa 40 g wa mankhwala ndi 112 kcal. Mtengo wa 40 g bala ndi 40-50 rubles.
Zotsatira
Mapuloteni ndimatumba osankhika, gwero la mapuloteni ndi chakudya. Ankakonda kupondereza njala ndikuchepa thupi. Kusankha kapamwamba kumadalira cholinga chogwiritsa ntchito komanso zomwe mumakonda.
