Gainer mmene? Chikuonetseratu gainer kwa ya kulemera: Mlingo

Gainer ndi osakaniza michere. Mu dongosolo lake pali mapuloteni, yosavuta chakudya. Komanso panali malo zimam'patsa zosakaniza omwe otsika glycemic index. Kwa iwo, amakonda m'mbuyo chimbudzi ndi makonzedwe mphamvu zonse.

Ndizosowa kuti muyenera kudziwa

Musanayambe muganize momwe kutenga kulemera gainer chifukwa misa asilikali, ayenera tikambirane zinthu zina zofunika kwambiri. The zikuchokera chakale mapuloteni osakaniza ayenera kukhala zochepa zimam'patsa pafupifupi katatu. Amathandiza kukula kwa minofu misa. Chakudya zirinso zofunika kubwezeretsanso masitolo mphamvu pakutha pa ndondomeko maphunziro. China chirichonse amafuna mphamvu zina zimene yotengedwa zakudya. Iwo udzakhala kuwonjezera minofu.

zinthu zina zakudya masewera

Mafuta, amene ali analemba gainer, nthawi zambiri Musatenge ubwino. Sportpita opanga kuyesa kuchepetsa chiwerengero chawo, m'malo ladzala ndi mitundu unsaturated mafuta. Mwazina, anawonjezera m'mimba michere. Izi ndi zofunikira kuonetsetsa kuti masewera bwino chosakanikirana ndi kusakaniza. Monga zinthu zina mu gainer mwina kupanga mavitamini ndi mchere. Sports zakudya mtundu amatilimbikitsa glutamine, creatine ndi kwa amino zidulo. Choncho gainer - momwe izo?

Kodi mukufuna kuziganizira?

Chinthu choyamba kupita kwa kusankha Kusakaniza. Pankhaniyi, mukufuna kutsogoleredwa ndi zofuna munthu. Zikatero, ngati chiwerengero cha mafuta mu thupi si mkulu, m'pofunika kusankha maganizo momwe okhutira mkulu mapuloteni poyerekeza ndi chakudya. Recent kulimbikitsa ya pogwiritsa owonjezera. Izi zimaonekera makamaka, ngati zolimbitsa thupi si kwambiri zokwanira. Zikatero, ngati pali onenepa, ndi bwino kugula agwedeza mapuloteni kuposa gainer.

Ngati wothamanga aspiring losiyana Taphunzira kukula kwa thupi ndi kagayidwe kudya, ndiye kusankha ikhale mokomera chinthu chimene mkulu kuchuluka kwa chakudya. Ambiri chakumwa calorie wambiri gainer chingatithandize zotsogola kwambiri nkhani ya asilikali a minofu misa.

Kodi siyenera?

chidwi ziperekedwe kwa mapuloteni zikuchokera. Kukachitika kuti chakudya ntchito mu zakudya masewera, kawirikawiri amakhala ndi khalidwe labwino, mapuloteni kuti si nthawi zonse kubweretsa phindu kwa thupi. Kuyambira khalidwe la mchitidwe yomanga mokulirapo kudzadalira mtengo wa zakudya masewera.

Gainer ndi mwangwiro chakudya zowonjezera. Komabe, opanga si nthawi zonse akhoza kuganizira makhalidwe munthu chibadidwe aliyense wothamanga. Choncho, musanayambe kulandira gainer kwa m'ndandanda wa minofu misa, m'pofunika kudziwa ngati zowonjezera zofunika ndi mavitamini mu kusakaniza. Creatine kuwonjezera minofu zikhoza kugulidwa payokha. Mavitamini adzakhala kuthetsa kukachitika kuti wothamanga wokhala akudutsa mlingo yoyenera zotchulidwa dokotala nawo.

Zotsatira za phwando

Kodi tiyenera mlingo gainer? Iwo ayenera kumvetsa kuti osakaniza ndi wouma maganizo zakudya. Tisanayambe ayenera kuchepetsedwa, kubweretsa ngakhale kugwirizana. Amagwiritsa ntchito kungakhale madzi kapena mkaka. Pa masewera zakudya phukusi olembedwa gawo yeniyeni kupanga wofunikila boma limodzi. Komabe, si nthawi zonse ndi cholinga. Aliyense wopanga munthu akuyesera kuonjezera zolowa za mankhwala. Kwambiri mkulu mlingo sangathe kuvulaza thupi. Komabe, zotsatira za ichi adzakhala pang'ono. Ichi ndi chifukwa chakuti kuchuluka kwa mapuloteni thupi kuyamwa zochepa. Mwachitsanzo, magalamu 300 osakaniza Sindizakubweretsanso phindu kuposa gawo mulingo woyenera wa magalamu 150.

Zingati ayenera kumwedwa?

Yowerengera pa kutumikira ayenera kukhala payekha, kutenga nkhani makhalidwe a chamoyo. Kuti akonze kulemera chofunika, mlingo wa kukonzekera, othamanga zofuna caloric, ndi Zithunzi za mphamvu ya ndondomeko maphunziro. Pamene chiŵerengero mulingo woyenera kwambiri mapuloteni kwa chakudya mu gawo chikupezeka, tiyenera kuyamba kutenga kulemera gainer. Kodi ntchito? Woyamba kuchepetsa osakaniza ndalama kuti ndi wofanana pafupifupi gawo limodzi mlingo. Zina ayenera ziwonjezeke pang'onopang'ono, pamene kuona zotsatira. Ngati mmene ali wosawoneka, ndiye mlingo ayenera chinawonjezeka. Ngati mudzakhala ya kulemera muyeso, muyenera kuchepetsa kudya pogwiritsa chakumwa basi pamaso kulimbitsa thupi ndi.

nthawi pamene muyenera kugwiritsa ntchito kulemera gainer

Kodi kutenga masewera zakudya bwino? Poyankha funso limeneli, m'pofunika kulimbana ndi nthawi phwando.

1. Kudya pamaso thupi. Ngati phwando gainer ikuchitika mwachindunji pamaso pa ndondomeko maphunziro (mphindi 30 pamaso zikuyamba), magetsi adzakhala analandira. Choncho, kuonjezera mphamvu ya kukula minofu. Pamwamba pa gwero lina mphamvu adzapereka zakudya zina zimakhala. Komanso, ngati zinthu zidzakhala bwino kuyamwa mapuloteni.
2. Phwando kumapeto kwa ndondomeko maphunziro. Ngati inu kutenga thupi gainer pambuyo thupi, thupi amalandira mapuloteni. mchitidwe uwu ntchito zikukhala nkhani kumanga minofu. Komanso chakudya analandira. Adzakupatsani zopatsa mphamvu zapadera zimene ndiye ntchito kuonetsetsa kuti ndondomeko ya kaphatikizidwe.

Theka la ola pambuyo kulimbitsa thupi amaliza mitundu mphamvu zokambirana ati apange puloteni-zimam'patsa zenera. Pa nkhani imeneyi, zakudya adzakhala odzipereka kumufotokozera. Minofu ulusi sangachoke wopanda mphamvu zina zimenezo. Apo ayi, anayamba zikutha m'mayiko awo, osati kukula. Pofuna kupewa izi, muyenera kugwiritsa kulemera gainer. Kodi kutenga, zimangokhala bwino. Tikumbukenso kuti atangotha masewera olimbitsa thupi (koma osati zapita maminiti sate) kugwiritsa ntchito mankhwala ali osavomerezeka. thupi laperekedwa nthawi kuti tione zimene iye chitachepa.

Kodi wina Ndidziwe chiyani zokhudza gainer chiyani?

Kodi kutenga izi masewera zakudya, ndi kale bwino. Tikumbukenso kuti iwo akhoza m'malo ndi chakudya wamba. Ngati pali chosowa nthawi kuphika, ndi gainer adzakhala njira yabwino. Makamaka funso zogwirizana ndi othamanga amene yodziwika adynamic malamulo ndi akusowa minofu. Mukhoza zimatipatsa zakudya gainer kukachitika kuti pali kufunika mofulumira akonzedwa kulemera. Sports zakudya angathe kumwedwa pa usiku. Izi zimathandiza kuwonjezera zakudya caloric vuto la kuchepa kwa mapuloteni mu ndi chakudya. Koma kachiwiri, malangizo ambiri nkhawa Taphunzira mpikisanowo, ali kagayidwe mofulumira. Tiyenera kukumbukira kuti akagona kumwa chakudya poyerekezera ndi njira mphamvu chabe. Komabe, iwo zasungidwa monga mafuta. Iwo ayenera kuganizira lamulo tsiku la zopatsa mphamvu. Komanso, m'pofunika kuti atchule masewera zakudya mode pang'onopang'ono. Mwa njira iyi dongosolo m'mimba azolowere kulemera gainer. Ngati mwachita bwino, ndiye patapita mlungu umodzi kudzakhala kotheka kuona zotsatira choyamba. Padzakhala kuwonjezeka mphamvu ndi kupirira amayamba kukula minofu.

N'chifukwa chiyani ndiyenera ntchito masewera zakudya?

Polongosola mwachidule pansi onse pamwamba, m'pofunika kutchula ubwino waukulu zakudya masewera.

1. Gainer kumathandizanso kukwaniritsa zofunika kuti ambiri zopatsa mphamvu. Mtundu uwu wa kufunika - vuto amagwera anthu ambiri. Sports zakudya amathandiza wosalira zambiri zochita zake. Makamaka tikaganizira kuti masiku ano pali ambiri mankhwala alipo.
2. Chifukwa mwapadera mafuta akhoza kukhala wochepa. Mu Gainer ali ndi mtundu wapadera wa mafuta zakudya. Iwo adzithandiza mawonekedwe a mu boma mulingo woyenera mu ndondomeko ya kumanga minofu misa.
3. Pali zambiri zimene mungachite chodyera, chinajambulidwa pambuyo maphunziro ndi tsiku. Mungapeze masewera zakudya kuti optimally yosayenera ntchito pafupi nthawi ndondomeko maphunziro. Creatine pali anthu amene adzatha m'malo chakudya kapena kuwonjezera kwa icho.
4. Sports zowonjezera akhoza kukumana ndi zosowa mu njira zothandiza kwambiri creatine. Kodi kutenga gainer ndi creatine? Mofananamo, ngati masewera osavuta kusakaniza. Pamaso pa creatine mu zakudya masewera n'komwe mu ufa mapuloteni. Komanso, sadzakhala ndi kugula payokha. Creatine akuti ndi kuwonjezera kwambiri kusakaniza kwambiri othamanga.
5. Chifukwa china ntchito gainer mofulumira ayambe thupi.