Gainer - ntoni na? Gainers: reviews oogqirha, ixabiso, imiphumela emibi

Indlela ngokukhawuleza bafumane ubunzima kwezihlunu kwaye namandla ngokwaneleyo ukuba uqeqesho oluphuculweyo ubunzima? Ukusombulula lo msebenzi kuya kunceda Creatine. Uhlaziya amagqirha ukubaxabanisa zabo ezintle. Ngenxa ikhontenti yayo elungeleleneyo iicarbohydrate protein, olu shicilelo ukutya zabonakala ziluncedo kwabadlali.

Gainer: ntoni na?

Kwimarike isondlo imidlalo yenye izongezelelo kakhulu yokutya - gainer weight. Yintoni na kwaye isebenza njani? 50-75% lokuzila kunye carbohydrate kade kwaye 50-25% iiproteins - oku lulwahlulo enika izihlunu sesondlo ukukhula kunye nemali eyaneleyo "amafutha" uqeqesho.

umgangatho eliphezulu zisetyenziselwa gainers, iiprotheni kakhulu nyulu kanye carbohydrate lula ukutya, kunye iivithamini kunye neeminerali ezixhasa impilo. Kwakhona, le nto ndiyibhalayo ngamanqatha kunye nee-enzayim igalelo kumsebenzi umgangatho gainer. Abanye abenzi ukuphucula umgangatho additive ukutya yi ngokuqukwa kuhlanganiselo ngekeratini - enye iseti umncedisi kwezihlunu olusebenzayo.

Eyona engundoqo nowethu ukuze iiprothini olusulungekileyo - ubunzima gainer. ixabiso layo isusela evela engange 800 kilogram nganye, eseyiphantse kabini zitshiphu protein. Noko ke, neprothini ngokwayo yaye Gainer ngokuphindwe ezininzi kangako. Enye izongezelelo best okunesondlo kwi umlinganiselo "ixabiso-ixabiso" - Ubunzima-gainer.

Ngubani?

Njengoko kukhankanyiwe ngasentla, gainer ubunzima kwezihlunu buyafuneka. Kwaye, kakade, ukuba abo lujolise ukuqokelela kuyo. Le besitya ubuye ezifanele kwabo ngexesha ukuqeqesha amava umsebenzi elide aerobic - iimbaleki, abadlali bebhola, abadlali ngaske. Gainer ukutya phambi uqeqesho, ukhuphiswano okanye umdlalo, unako ukuba ungafumana unikezelo lwamandla ixesha elide kwaye wonge amandla de ekupheleni komdlalo.

Kwakhona, ngenxa isiqulatho eliphezulu carbohydrate, le supplement ukutya ilungele labo abangenako ukutya kakhulu kwaye akathandi kwaya. Ekudleni leembaleki ukuba umxholo ephezulu carbohydrate. Kuba abantu abathanda ukuba utyebile, ukusela gainer kungekudala ijike ibe kwamafutha emzimbeni, kunokuba ukukhula kwezihlunu.

Abo abakwazi ukutya ngokupheleleyo imini yonke, naye gainer luncedo. Yiyiphi eyona ndlela ilungileyo yokwenza ukuba abuyise koovimba amandla, akukho kwamathandabuzo. Noko ke, ngokubuyisela supplement yokutya zonke izidlo ayikho imfuneko. Musa ukulibala ukuba umzimba ufuna izidlo ezifezekileyo - efunekayo ukusetyenziswa iiprothini, amafutha, izakha-kubalulekile kunye neetyuwa, leyo enokufunyanwa kuphela ukutya.

Ingaba kukho naziphi na iziphumo ebezingalindelekanga?

Inkolelo zityhutyhe neembaleki ukuthatha gainer ukuba kakubi echaphazela amandla eyindoda. Noko ke, ezona zinto zifuneka kuqala ukuze uluvo loo nto. Ukuba sihlolisisa ngenyameko ukwakhiwa ongeziweyo ukutya, akukho iihomoni, akukho kakhulu nayiphi na into echaphazela umsebenzi lokuzala, akukho ayifumanekanga.

Noko ke, kufuneka silumke aze adibane nogqirha ngaphambi kokuba uthenge gainer kwabo bathanda seswekile okanye iingxaki pancreas. Amanqanaba aphezulu eswekile kule additive ukutya kungabangela iingxaki.

Ukuba unayo wokugaya sensitive, oku kungabangela ukuqunjelwa okanye ukuphazamiseka emathunjini. Kulo mzekelo, experiment kunye ithamo kwicala lokuncitshiswa okanye gainer ubunzima ukuthenga kwenye kumenzi.

Kwi yonke, uyakwazi Ungakhathazeki malunga neengozi kunokwenzeka, ukusebenzisa xa besitya Kadir Creatine. Izimvo oogqirha kuthetha kuphela emagemeni abo. A Inani lezifundo bafumana nempembelelo entle yongezelela ukukhula kwezihlunu kunye lulonke ukutyeba kwaye akukho nobungozi kwimpilo.

nini ukuthatha

Thatha gainer ngokuqhelekileyo Ngeyure phambi Amazing yakho. Oku kuya kwenza ukuba bonke kuqeqesho yaye akazange kangako, aziva ephelile kukudinwa. Kwakhona sebenzisa gainer phambi uqeqesho kuthintela ukubola esiqwini kwezihlunu ngenxa acid ezingena emzimbeni. Noko ke, ukuba injongo yoqeqesho - ukuba aqhumisele ubunzima ngamanqatha, ukusetyenziswa kwezithako ukutya akuyi kunceda ukufezekisa oko yaye uya kuphazamisana nale nkqubo.

Emva kwemizuzu eli-15 umthambo ivula ekuthiwa- window protein-ekudleni. Ukuba usela gainer kweli xesha, neprothini ngoko ezifunyenwe yi umzimba kwaye iya kujolisa ukubuyiselwa microtrauma e izihlunu, kwaye uza kuba negalelo ekukhuleni kwabo ukuvala inkqubo yenkxwaleko yabo.

Izindululo zokusetyenziswa

Abavelisi Sicebisa nongeza gainer yakho yokudla kanye ngemini. Ungakwazi yangosuku ka 100-150 grams ngokulinganayo 5-7 amathamo ngokutya imini yonke. Kwakhona, ezinye abaqeqeshi bacebisa ukuthatha gainer kabini ngemini - kwi izimuncumuncu yokuqala emva kwesidlo sakusasa emva koqeqesho. Ukuba le namhla aniphumze umsebenzi ngokwasemzimbeni, ngoko ke indlela yesibini - isidlo ku kwemini.

Ukuxuba owomileyo powder gainer Kucetyiswa amanzi, ubisi okanye isiselo. Ukongeza amanzi, ufumana kuphela additive ukungcamla, ubisi, yongeza imali iiprotini, incindi - carbohydrate.

Ungaze abagqithe idosi yemihla ngemihla ngokudla gainer. Ukuba kunokubangela iziphumo ezingalindelekanga, akufuneki sibe kwamathandabuzo.

gainer ekhaya

Kuba abalandeli yonke yokulungiselela zendalo ogqibeleleyo supplement ezixabisekileyo ukutya ngezandla zabo. Le gainer kakhulu mass - ekuveliseni ekhitshini ekhaya. inzuzo yayo ayikho kuphela ukuba uza kuba eqinisekile umgangatho yemveliso cocktail, kodwa ungakhetha wonke gainer incasa kunye diversify menu zabo.

Nemigqaliselo eyabhalwa iiproteni ukuze emihle kunye carbohydrate of 1: 3. Awona macandelo aphambili eynza cocktail - isiseko (ubisi, iimveliso zobisi elulwelo, incindi), iiproteni ngohlobo cottage itshizi, amaqanda, ubisi olungumgubo kunye carbohydrate ezicothayo - ubusi, iziqhamo, okuziinkozo.

Ngoko ke, yambethe Umxhubi kunye iseti efikelelekayo kwemveliso, sichubeka kumalungiselelo luncedo cocktails zempilo. Isibini imizuzu - yaye ukulungele gainer ikhaya emnandi. Ixabiso yemveliso layo ekhishini lakho liya kuba ncinci. A indlela soqulunqo wonke zokupheka iyafana - ukuba babeke phantsi iimveliso zabo Umxhubi okanye blender kwaye axutywe kakuhle. Ngoko ke, kukho kuphela izithako eziyimfuneko eziya Ndowuseza uhluthe iiprothini umzimba carbohydrate yaye uya kunikela amandla iiyure ezimbalwa.

zokupheka gainer

iresiphi 1

• 200 grams samasi (0% fat)
• 3 amacephe uju
• 30 g peanut
• 2 bananas
• ubisi 200ml

iresiphi 2

• 100 g ye curd
• ubisi 200ml
• 1 banana
• 100 ml juice orange
• 2 tbsp. l. fructose

iresiphi 3

• ubisi 250ml
• 4 abamhlophe iqanda
• 2 amacephe jam raspberry
• 150 g seediliya
• 60g isidudu

iresiphi 4

• 100 g ye curd
• 150 ml juice orange
• ½ banana
• Ijusi ½ lemon
• 1 icephe jam

iresiphi 5

• 1 indebe cream (10%)
• ubisi 200ml
• 2 bananas
• amaqanda izagwityi 6
• 2 amacephe isiraphu rosehip

Khetha ukuthenga gainer okanye alungiselele bakhe - ukhetho ngowakho. Ixabiso kunye neenzuzo ayiyi kutshintsha.