Uyini gainer

Lapho ukuqeqesha for kwesisindo asetshenziswa izithasiselo nemidlalo ehlukahlukene, kuhlanganise gainer. Ekuqaleni, lalenziwe izinhlobo ezishibhile amaprotheni, ushukela namafutha. Ngokuhamba kwesikhathi, njengoba abaningi ngokwengeziwe eliphezulu nezinhlobo olinganiselayo nge wokuqukethwe lelisetulu izakhamzimba.

Uyini gainer?

Leli gama lisuselwa elithi inzuzo, okuyinto elihunyushwe English lisho ukwanda ngenani noma. Eqinisweni, le ingenye izinhlobonhlobo ezemidlalo umsoco esetshenziselwa isisindo somzimba. On umbuzo uyini gainer, ungaphendula ukuthi ingxube carbohydrate-amaprotheni. Kuye ngalokho kuyadingeka ukuze sifinyelele umphumela, iphesenti amalungu ama-carbohydrate, amaprotheni namafutha zingahluka. Ngakho, labo abafuna ukuzuza isisindo, kungcono ukukhetha engeza nge wokuqukethwe lelisetulu carbohydrate, kanye nalabo abafuna ukwehlisa isisindo - amaprotheni.

Uyini gainer, futhi yini okuqukethwe kwayo?

Ngokwezinga elikhulu liqukethe nenye carbohydrate, okuyinto ebangela 50% kuya ku-75%. Labo abasele abanga-20-30% - iprotheni futhi 5-20% amafutha. Ukwakheka sihlanganisa gainer ezahlukene amandla supplements kanye amavithamini namaminerali Izithako. ingxenye carbohydrate - inhlanganisela izingxenye ezahlukene. Kungenzeka ushukela, amazambane isitashi, umlotha, kanye nabanye. Amakhabhohayidrethi ayadingeka ukuze ukumuncwa kangcono amaprotheni kanye kilojoule supply umzimba. Le ngxenye amaprotheni siqukethe inhlanganisela amaprotheni: amaqanda, soy, whey, ubisi, casein. Ngokuvamile, ukusetshenziswa 3 izinhlobo amaprotheni, ukuhlinzeka amaprotheni umzimba. Isetshenziselwa womshini gainer yemifino amafutha, nenhlanzi kwesinye isikhathi kusetshenziswe.

inzuzo

Gainer ibhekwa iyasiza, kusukela ngenxa semali carbohydrate okumunyethwe kuwo izonikeza lemali edingekile kilojoule umzimba. Ingxube is ngokushesha wakwamukela futhi ivumela isikhathi esifushane ukulungisa ukuntuleka amandla. Amaphrotheni neqhaza ngokungeza yemisipha, bavunyelwe alulame emva ukuzivocavoca. I kwalokho okudingekayo kulabo abafuna ukwandisa isisindo sabo.

ukulimala

Udinga efanele ukukhethwa Izithako njengoba isisindo gainer ukuthi iqukethe semali kilojoule, ne azosebenzisa kungase kuholele, ngaphezu kwemisipha ukukhula, ukubukeka amafutha. Ngakho-ke, akusiyo efiselekayo ukwenza labo sithambekele corpulence. Kuyadingeka ukubala ngokunembile lemali edingekile of kilojoule ngosuku.

Ukuze siphendule lo mbuzo ukuthi lokhu ibhekwa luyingozi, kungabuye kwaqondwa ngokuthi gainer ezinjalo. It umdlalo umsoco iqukethe izingxenye zemvelo kuphela ukudla, ngakho-ke kungaba esetshenziswa kokubili amadoda nabesifazane. isitoreji okungalungile kungenzeka ukudla okunobuthi ngenxa ukubuyabuyelela kwamagciwane.

Indlela gainer

Ukuyisebenzisela usuku 1 izikhathi 3. Ekuseni - babe lisebenza kabanzi bese uthole lemali edingekayo of kilojoule; ihora elilodwa ngaphambi ukuqeqeshwa - indlela osisebenzisa nokukhuthazela umsebenzi; ngemva kokuba - akha bikho amaprotheni kanye carbohydrate, okuholela ezicutshini eziyihaba. Kuye okuqukethwe labo noma ezinye izingxenye ezingeziwe, uyoveza umphumela ohlukile. Ngakho, ukuze alulame ekucindezelekeni kwakhe ukuqeqeshwa kanzima, kangcono gainer ezemidlalo umsoco nge whey amaprotheni, kanye ukukhulisa yemisipha - engeza nge creatine monohydrate.

Ubani odinga gainer?

Yena ukulingana okwakwenza abashayi-sibhakela, abadlali basketball, ibhola abadlali, abasubathi nezinye abadlali babhekana isikhathi eside ukuzivocavoca. Ukhuthaza amandla ukugeleza ngesikhathi imidlalo kanye nemidlalo, kanye nokubuyiselwa kwamandla ngemva kwabo. Nge ukuzincisha ukudla ngendlela efanele futhi ukusetshenziswa okunengqondo Izithako singalondoloza isisindo njalo ezingeni oyifunayo.