Gainer ndi chisakanizo cha mapuloteni ndi chakudya chokhazikika. Gainer ndi imodzi mwa masewera otchuka kwambiri a masewera, chifukwa amatha kutenga chakudya chokwanira, ndipo amatseka mawindo a "protini-carbohydrate" pambuyo pa maphunziro. Komabe, simungadye spoonful ya geyner kuchokera phukusi, kuchokera mmenemo amamwa mowa ndi mkaka, zipatso za zipatso ndi amino acid zina. Lero tidzakambirana za malo ogulitsa zakudya komanso ngati akhoza kuphikidwa kunyumba.
Pindulani ndi kuvulaza
Kafukufuku amatsimikizira kuti pambuyo pochita masewera olimbitsa thupi, zimayenda bwino kwambiri kuposa puloteni. Gainer imachepetsa kutaya kwa glycogen ndi 40%, zomwe zikutanthauza kuti minofu yathu sidzawonongedwa, idzabwezeretsa mofulumira kayendedwe kawo ndi kuonjezera chipiriro chawo.
Koma, mbali ina, mapuloteni-carbohydrate mapulogalamu geyner ali ndi chakudya chokhazikika, chomwe chingathandize kuti apangidwe mafuta. Ndicho chifukwa chake phindu liyenera kutengedwa ndi iwo omwe amalepetsa pang'onopang'ono, ndipo amakhala ndi chizoloŵezi chodzaza bwino kukhalabe ndi puloteni.
Zotsatira Zovuta
Pogwiritsa ntchito mapuloteni, zotsatira zingapo zimakhala zovuta. Chifukwa chachikulu ndizopanda zipangizo zopanda pake, kusasamba bwino, kapena kukonzekera sikunong'onong'ono, koma kuli ndizolowera. Kutsekula m'mimba, mitsempha, chiwerewere chimatha.
Kusasamalana kwa munthu kumakhalanso kotheka, kapena zotsatira zake zingayambidwe chifukwa cha kusadziwa kwa mlingo umene mlingo wa geyner ulili. Ma cocktails sangathe kubwezeretsa chakudya, amatengedwa pokhapokha atakhala ndi chakudya chokakamizika, kapena atatha kudya.
Kugwiritsa ntchito mowa mopitirira muyeso kungapangitse kupanga mapangidwe a impso. Otsatsa kawirikawiri amaonetsetsa kuti phindu lawo limapindula, ndipo impso sizilimbana ndi kuchoka kwa mapuloteni ambiri.
Zakudya zapamwamba zamtundu wa caloric nthawi zina zimabweretsa kunenepa kwambiri.
Kodi mungasinthe bwanji geyner?
Ngati simukudalira opanga masewero olimbitsa thupi, kapena ngati kusiyana kwa mtengo wolemera ndi kosalemera komanso kosavuta kumakuvutitsani kwambiri, pali njira yosavuta yokonzekera kuti pakhale malo ogulitsa kunyumba. Kuti muchite izi, pangani zakudya zamapuloteni nthawi zonse (ndi mkaka kapena madzi), ndi kuzikoma ndi uchi, kuwonjezera zipatso (banki kapena sitiroberi) ndipo gyner yanu yatha. Musaiwale - phindu ndi 60% zopatsa chakudya, ndipo titha kupeza mosavuta magwero awo.