Nutrition kwiimbaleki: iprotheyini-carbohydrate umxube gainer. Yintoni na ngubani ilingane?

lezemidlalo, kwaye nkqu andilociko, kunzima ukucinga ngaphandle ngokutya izinto ezikhethekileyo kunye nezongezo ezinceda kwixesha elifutshane ukwakha izihlunu. Ezikhulayo ngokuthandwa phakathi iimbaleki uzuza gainer. Oko yaye yintoni isetyenziselwe? Abadumile iimpapasho imidlalo bavakalisa esidlangalaleni ukuba le mveliso ezintsha, oko kuyingozi. Kodwa ezinye iingcali zithi esi isakhiwo - into chemistry eqinileyo, kwaye ayikhuthazwa ukuyisebenzisa. Ngoko ke ngubani na?

Ngaba kuvavanywa njengenxalenye

Gainer - ntoni na? Xa translation lokoqobo ukusuka IsiNgesi eli gama lithetha "ukuba bafumane, zuza, ukwakha." Umele additive ngumxube protein-carbohydrate, izinga carbohydrate apho kakhulu idlula protein:

• 50-75% - carbohydrate, leyo abe eyahlukileyo index Glycemic (iintlobo eziliqela). Lo mba ivumela umzimba womntu ukufumana esona sixa sikhulu wamandla kwaye zenza uqhelane glycogen in izihlunu.
• 50-15% - iiprothini. iiproteni ezithile eziqulathwe Gainer, anike umzimba ngesixa ngokupheleleyo asidi acid. Oku kukuvumela iimbaleki ukufumana kwakhona ngokukhawuleza emva umthambo onzima.

Iingcali zithi ukuba ungafumana iproteni ukwetyisa ngcono, kodwa besebenzisa oko ile carbohydrate. Olu lwazi kuyandisa kakhulu ukuthandwa le mveliso phakathi abadlali.

kwezithako Special

Ukuba ukhetha i gainer, qiniseka ukuba uphethulele ingqalelo yakho phambi kubume bayo macandelo alandelayo:

• Glutamine. Special acid acid ezinokuthi ukuvuselela Yindibanisela hormone: testosterone, hormone ukukhula (HGH). Le "ngezitena" yokwenene, nto leyo inceda ukwakha ubunzima kwezihlunu. Ukongeza, amanqanaba igazi umchiza inceda womdlali ukubuyisa isiphumo ukunyuka supercompensation.
• Taurine - inamehlo ethile, leyo ngenkuthalo esinefuthe ngayo kwiinkqubo ezininzi emzimbeni amandla emzimbeni kunye ngqo kwi kwezihlunu kwezihlunu. Ubuncwane esikwaziyo ukuphakamisa isiphumo creatine kunye nezinye iikhompawundi ezininzi. Eli candelo zithandwa kakhulu: idityaniswa ibe kwiinkqubo ezahlukeneyo zesondlo ezemidlalo kunye neziselo.
• Creatine. Yiyo le acid eluncedo ukukhulisa ukunyamezela kunye namandla nophuhliso.

Ezinye abavelisi kongeza umxube sezondlo iivithamini ezininzi ezahlukeneyo kunye neeminerali, kodwa la macandelo iinkokeli yokwenene phakathi kwabo.

Qaphela ukuba Creatine iqulathe phantse akukho nenqatha, ngoko izihlunu iseti kubangelwa ukucoca amandla, hayi ngamanqatha. Kwakhona ke badla ziquka enzayim ezikhethekileyo - zisenza nokwenziwa kwazo zonke ezinye amacandelo.

Indlela abasebenza

Gainer - ntoni na nendlela ukwenza umzimba? Yinto eyaziwayo ukuba ukutya okunesondlo - into ebaluleke kakhulu kwimisebenzi ezemidlalo, ingakumbi abanxibe impahla, apho ukwanda ngenkuthalo ubunzima bomzimba. kuqamba zokondla yenzelwe ikakhulu ukunyenyisa ukutya imihla neembaleki into enokumelana imithwalo enzima. Kutheni kufuneka gainer:

• Ukuvala acid acid kunye nokulungelelana ekudleni ngokukhawuleza phambi kokuqala koqeqesho. Esi siganeko yenzelwe ukuba nkulu isiphumo uqeqesho lokukhulisa amandla kunceda ukwakha izihlunu ngokukhawuleza.
• Inyathelo lesibini kukuba ukugcwalisa intsilelo wekhabohayidreyiti kunye neprothini emva kulayishwa lugqityiwe. Ngeli xesha umzimba esikudingayo uvuselelo ngakumbi namandla - it ikuvumela ukuba mkhulu ngakumbi ngokukhawuleza, ukuqinisekisa ukukhula kweeseli kwezihlunu.
• Le mveliso inceda Ukwanda iyonke caloric otyiwa.
• Lusetyenziswa njengesakhi ebalulekileyo imo imidlalo.

Njengokuba kuphawuliwe kwezinye iingcali, umzimba wethu awukwazi kwetyiswe kwaye azifumane zonke iiprothini eziyimfuneko kunye izakhi ukutya, ngoko isincomo ukuthatha gainer.

Lo isuti amandla

Gainer - luyintoni kwaye ngubani luncedo? Ifanele abantu nokuma ndayame yena okanye ectomorph. Ngala ezongeziweyo, baya kukwazi ngokukhawuleza bafumane ubunzima kwezihlunu kwixesha elifutshane ixesha. Kodwa ke, iimveliso loo ezingafanelanga yabadlali abo ubunzima excess - carbohydrate othatha efakwe izihlunu adipose. kwezithako ezifanelekileyo, hayi bodybuilders kuphela. Kananjalo baye bacebisa ukuba ukusebenzisa abadlali, iimbaleki, manqindi kunye nezinye iimbaleki. Ngenxa gainer isicelo liphela ngaphambi uqeqesho inika umzimba kunye izakhi ukwandisa banyamezele abantu yaye kunempembelelo spasmolytic.

kukho enye

Ukuba awukwazi ukuthenga ukutya lezemidlalo eninzi, unako ngokulula ukulungiselela Creatine ekhaya. Eyona nto ibalulekileyo - khumbula ukuba amanye amacandelo kufuneka iqulathwe kwabo. Silungiselela cocktails usebenzisa ezi mveliso luncedo:

• Iiproteni ziqulathe ubisi, cottage itshizi, ubisi, amaqanda kunye nezinye iimveliso.
• iibhanana ekudleni-sisityebi, jam, jam, ubusi zendalo.
• Isiseko cocktail: olune juice, ubisi, iyogurt.

Ukuze ufumane isiselo esempilweni ukuba uza kubuyisela amandla nokunceda ukwakha izihlunu, kufuneka ukuxuba zonke izithako uze usile. Zisa isakhiwo ukuyondelelana kwendlela iyogurt neziselo kwimpilo yakho. Olu khetho ezilungele abantu Lumkela gainers ugqibile, esoyika nobungozi kwimpilo yakhe.

Qaphela ukuba midlalo bakhetha kusekho mveliso iimveliso zesondlo kunoogxa ezemidlalo. Enye ethandwayo ezaqanjwa additive ingabizwa "Mass Gainer". Izimvo kweembaleki, ingakumbi bodybuilders, ukuqinisekisa ukuba imveliso ngokugqibeleleyo zifunxwe ngumzimba izakhamzimba, kwaye ngokukhawuleza kangangoko kunokwenzeka kunceda ukwakha izihlunu. Kuyinyaniso ukuba kukho ubumnandi enjalo eqolo.

Iimbaleki ntsha ethandekayo, khumbula ukuba ukuze kuphunyezwe iziphumo ezidibanisayo evela ekusetyenzisweni gainers ezahlukeneyo, kufuneka athobele unyango kuphakanyiswe izinga ngokwaneleyo. Kulo mzekelo, iya kuba engeluncedo lwanto ngokupheleleyo kuwe ukuba ngaba ukulayisha umzimba uqeqesho wakho kakhulu.