Gainer - mtundu wa masewera olimbitsa thupi, omwe amapangidwa ndi mapuloteni ndi zakudya, komanso zowonjezera zosiyanasiyana pa luntha la wopanga: amino acid, mavitamini ndi mchere. Monga momwe kafukufuku amasonyezera, mapuloteni omwe minofu yathu imafuna pambuyo pa kuphunzitsidwa kwa mphamvu ndi bwino kwambiri kuyamwa pamodzi ndi chakudya. Zakudya zapakati monga gawo la masewera a masewera ayenera kukhala zowonjezereka zokhazokha. Ayenera kutengeka pa liwiro la mphenzi kuti apereke thupi ndi mphamvu zowonongeka ndi kukula kwa minofu.
Nchifukwa chiyani mukusowa geener?
Musananene kuti geener ndi wotani, muyenera kufotokoza chifukwa chake timafunikiradi. Chifukwa cha kuwonjezereka maphunziro kuti apange minofu, omanga thupi ndi othamanga ena ayenera kuwonjezera mlingo wa mapuloteni kangapo. Izi zimalimbikitsa kukula kwa minofu ndikukwaniritsa zosowa za thupi mu masewera oterewa. Pofuna kuphimba chizolowezi chonse cha mapuloteni, munthu amafunika kudya katatu patsiku. Tsoka, izi sizingatheke kokha chifukwa cha kusowa kwa nthawi, komanso chifukwa cha zochitika za thupi. Mukayamba kudya 8 pa tsiku, mimba yanu idzaphuka ndikuyamba kutupa. Kuwonjezera apo, pali chiopsezo kuti chinachake chiyenera kuperekedwa ngati mawonekedwe a mafuta, chifukwa ndi kosavuta kuwerengera mlingo wa mapuloteni mu ufa wosakaniza kusiyana ndi patebulo.
Kotero, tsopano inu mukhoza kutenga chikumbumtima choyera pa chiwerengero cha geynerov. Komabe, zindikirani kuti mndandandanda ndi kukhalapo kwake kwa mtundu umodzi kapena phindu la phindu sizitsimikiziranso kuti geener iyi ikugwirizana ndi inu. Zoona zake n'zakuti m'mabanja muli mapuloteni osiyana a mapuloteni ndi mafuta, komanso zowonjezera zosiyanasiyana, zomwe zikutanthauza kuti njira yabwino kwambiri ingasankhidwe pokhapokha atayesa opanga angapo.
Kuwerengera
- Misa Yaikulu ndi geener yomwe siyiyenerera bwino anthu omwe ali ndi chidwi chodzaza. Mtumiki wina uli ndi 1250kcal, 50g wa mapuloteni, 252g wa chakudya. Kuonjezera apo, zolembazo ndi L-glutamine ndi creatine, zimathandizira kuti misonkhanowu iwonongeke. Ndi bwino kugawa magawo 1250 kcal m'zigawo ziwiri zogawidwa pakatha ola limodzi. Choncho, mungapewe kumva zowawa m'mimba.
- Chimodzi mwa zinthu zabwino kwambiri zomwe zikuwonjezeredwa pa mndandanda wa opindula kwambiri ndi Aftershock Critical Mass . Chombochi chiri ndi 52g a mapuloteni, 85g wa mafuta ndi 18g mafuta. Ndipo zakudya zimakhala zofulumira kwambiri, chifukwa ndizowuma, imachoka m'matumbo mofulumira ndi minofu. Mapuloteni ndi omwe alibe lactose ogawanika, ndipo mafuta ali ngati maulendo a linoleic acid.
- Cytogainer ili ndi 80 g ya chakudya ndi 65 g mapuloteni. Mafuta mu malemba sakupezekapo. Zakudya za caloriki zimatha kuwonjezeka mwa kusakaniza kusakaniza ndi mkaka kapena madzi a zipatso. Zakudya zambirizi zimaloĊµa m'malo mwa zakudya zamakono.
- Kupititsa Misa Misa Yanu imangowala ndi zokhazokha. Gawo limodzi liri ndi magalamu 58 a chakudya, 54 magalamu a mafuta, 11 g wa mafuta acids. Ponena za mapuloteni, apa alipo ngati whey casein ndi mapuloteni a soya.
Zakudya zimakhala zochepa, kuchokera ku balere ndi oats, ndipo kuchokera ku mafuta pali omega-3 acids, mafuta odzola , linoleic acid ndi mafuta a MST. Chombochi chimadyetsa minofu kwa maola angapo. - Mu mndandanda wa best geynerov musamachite popanda "zakale za mtundu," Misa Yowona. Pogwiritsa ntchito: 50 g wa mapuloteni, 70 g ya chakudya, 17 g mafuta acids. Samalani, ndi mafuta acids, omwe amachititsa kuchotsa mafuta ndi zomangamanga. Chombocho chimakhala ndi mavitamini amino, mavitamini ndi mchere, komanso mitundu iwiri ya L-glutamine.
Pano pali mndandanda woyamba wokonzeka. Lolani ma geeners awa akhale chitsanzo cha opanga otsimikiziridwa, koma chinthu choyamba muyenera kumvetsera nthawi zonse momwe thupi lanu limayendera ndi mankhwala atsopano. Kaya gyren amayandikira kapena ayi, mulimonsemo, zimadalira thupi lanu.